Not everyone talks about it but so many city people carry stress, anxiety and depression. As everything is speeding up in the world, we as humans are not meant to or accustomed to being a marathon octopus. Anxiety and depression are created due to different causes, such as stress, trauma, suppressed emotions, etc. Everyone has different stories so there is no one formula as to how these are manifested. We certainly need to slow down when we can to re-centre ourselves in order to keep up with everything that is going on.

Recently I have been going deeper into kundalini yoga practice which has been very transformational for me. There are many components to the whole practice but conscious breathing itself is already very powerful, as breath is life which can also be an indicator of how we are doing from moment to moment. With so many different breathing exercises for different effects, I would like to introduce simple exercises that are accessible for everyone. This is one breathing or pranayama exercise that can help with energy and stress release.

 

Body Posture: Sit in easy pose, in a chair, or bed; maintain a straight spine.

Mudra (Hand Position): Both hands are in Gyan Mudra (thumb and index finger touching), remaining fingers are straight, palms up and backs of hands placed on the knees.

Eye Focus: Close your eyes and focus at the brow point (between the eye brows).

Mantra: Silent, focus on the sound of your breath.

The Meditation: Inhale through both nostrils in 8 equal “sniffs,” or strokes, then exhale in one breath (also through the nostrils).

Time: Start with 3 minutes and build time up to 11 minutes.

End: Inhale deeply, hold the breath for 3-10 seconds (based on your lung capacity), and exhale completely. Repeat two more times. Relax.

Checkpoint: Keep the breath strokes even on the inhale and be sure to exhale fully and smoothly in one breath.

Benefits: Increases energy to balance prana (life force energy) and apana (eliminating force), while reducing stress. Counting the breath focuses your mind on your breath pattern, and this will help manage your stress. Try it before bed for a restful night’s sleep.

 

 

 

Posted on: November 20, 2018, by : Constance