Never miss a story

Get subscribed to our newsletter


×
Photo by JD Mason on Unsplash

By simply taking out a few minutes every day, you can reduce your stress levels and improve your quality of life.

Yoga can help you manage stress, and the best part is it does not take a lot of time. You don't have to spend hours on the mat or invest years in learning complicated postures. Instead, by simply taking out a few minutes every day, you can reduce your stress levels and improve your quality of life. A key component of yoga is that it empowers you to manifest these changes in your breath. By changing the speed, pace, and quality of your breath, you can calm down your nervous system, thereby moving your body from a state of stress to one of relaxation. Namita Piparaiya, Yoga and Ayurveda Lifestyle Specialist, Founder -- Yoganama, shares three simple techniques that can help you:

1. Start with the Palming Technique

Palming is very useful for eye fatigue and stress from looking at a screen for long hours. Rub your palms together to find some heat, and then gently cup your eyes, creating a hollow dark space around them. Relax your forehead, eyes, and neck as you hold this for a few breaths. You can follow this up with a gentle head massage, particularly focusing on the eyebrows, temples, and forehead. Then bring your hands in front of you as you open your eyes with a few gentle blinks looking directly at your palms. If you're doing this outdoors, you can also look far into the distance. Taking a few moments to look outside, preferably at some greenery or standing by the window and looking outside in natural light, is also very helpful.

woman with white background Relax your forehead, eyes, and neck as you hold this for a few breaths. Photo by Stephanie Greene on Unsplash



2. Do some deep breathing

When you are emotional, stressed, or physically tired, your breath becomes shallow and loses its rhythm. The good thing is that this is a two-way street. By consciously relaxing your breath and bringing it to an even pace or rhythm, you can reduce your stress levels. This is important because we spend a lot of our modern-day life in a stressed and hyper state, making it even more necessary to make time for activities that counter stress. Deep belly breathing or Diaphragmatic is just the technique you need as you can do it anytime you're on an empty stomach. Just remember not to become overly conscious of the breath and start forcing it to breathe deeply. By paying attention to the breath, you will naturally slow it down. Immerse yourself in the beautiful experience for 3 minutes, three times a day.

man meditating on brown wooden platform during daytime By consciously relaxing your breath and bringing it to an even pace or rhythm, you can reduce your stress levels. Photo by Indian Yogi (Yogi Madhav) on Unsplash


3. Practice stillness


After some deep breathing, the mind naturally comes into a calmer state, and that's a great time to practice meditation. You can do this by choosing an object of meditation; it could be a deity, a symbol, an affirmation, a mantra, a chant, or even your breath. And try to spend at least 3 minutes observing the nature of your object, introspecting on its meaning, or simply trying to maintain your attention on it. For example, if you've chosen the breath as your object of meditation, try to take five slow breaths without getting distracted. If you do get distracted, which is very normal, start again at one and repeat till you've taken those five breaths with your attention intact.

group of people doing yoga If you do get distracted, which is very normal, start again at one and repeat till you've taken those five breaths with your attention intact. Photo by Erik Brolin on Unsplash


In this way, you can integrate yoga into your everyday life. These techniques are simple, don't require any equipment, and can be done anywhere. But they are immensely powerful, and you will start to see the difference within a couple of weeks of practice.



(Article orignally written by: N. Lothungbeni Humtsoe) (IANS/ MBI)

Keywords: Yoga, health, palming, stillness, breathing, stress


Popular

Photo by Izzy Park on Unsplash

Children exposed to high levels of air pollution are up to 50 per cent more likely to self-harm later in life, suggested a study

Children exposed to high levels of air pollution are up to 50 per cent more likely to self-harm later in life, suggested a study that adds to evidence of link between air pollution and mental health problems. Researchers from the University of Manchester in England and Aarhus University examined 1.4million kids under 10 in Denmark and found that those exposed to a high level of nitrogen dioxide were more likely to self harm in adulthood than their peers, the Daily Mail reported.

And people in the same age group exposed to above average levels of fine particulate matter (PM2.5) were 48 per cent more likely to subsequently self-harm, revealed the study published in the journal Preventive Medicine. Nitrogen dioxide is mainly produced by cars, while PM2.5 is mainly emitted by burning diesel and petrol, which is most commonly used for shipping and heating. These two pollutants are among those most commonly linked with causing harm to physical health, such as heart and lung diseases, by getting into the bloodstream and causing inflammation.

"Our findings add to the growing evidence-base indicating that higher levels of air pollution exposure are linked with poor mental health outcomes," lead author Dr Pearl Mok, a research fellow at Manchester University was quoted as saying. "Although air pollution is widespread, it is a modifiable risk factor and we therefore hope our study findings will inform policymakers who are devising strategies to combat this problem," Mok added.

grayscale photo of a girl in garden "Our findings add to the growing evidence-base indicating that higher levels of air pollution exposure are linked with poor mental health outcomes," lead author Dr Pearl Mok | Photo by Caroline Hernandez on Unsplash

Keep Reading Show less
wikimedia commons

A South Asia Economy Index

By- Tejas Maheta

When attempting to summarise the current performance and future portents for the South Asia economy, it's arguable that most of the region's nations are doing relatively well.

Keep Reading Show less
wikimedia commons

Bitcoin is gaining prominence in the virtual and business world

By- Jean Nichols

Bitcoin is the first cryptocurrency, and many people have been inspired by bitcoin, and they started to create their cryptocurrency. Even many people are creating their cryptocurrency. Daily there is a new cryptocurrency that is created daily. In this further, we will discuss the factors required to make our cryptocurrencies are.

Keep reading... Show less