Practice to get rid of anxiety
Get that disappears the tension and the stress from your body and of your mind with this practice simple and effective of asanas and pranayama.
Each time are more the people affected by attacks of anxiety, and each time are more young. In these circumstances, the relaxation is difficult; experience a feeling of peace can be almost impossible. But respiratory practices of yoga and Asana sequences can help a lot.
According to a study conducted in Boston, the practice of yoga increased levels of GABA or gamma-aminobutyric acid, a neurotransmitter that helps to reduce anxiety.
A study conducted by the University of Los Angeles examined the effects of yoga in people with generalized anxiety disorders. It directed the psychologist David Shapiro and the teacher of yoga Iyengar Marla Apt, that designed the classes during a period of six weeks.
Those participating, many of which not knew the yoga, attended to them classes three times to the week and answered to a series of questionnaires on their States emotional before and after the practice. Even in a short period of time so, Shapiro and Apt found a significant reduction in the levels of anxiety and depression, and an increase of energy and the general mood.
The sequence of asanas recommended is: Adho Mukha Svanasana (dog down); Viparita Dandasana (staff reversed) with the support of a Chair, that opens the chest without overstimulate the nervous system; and presses forward, are key to relieve and soothe anxiety. These positions also treated them manifestations physical of the anxiety, because who it suffer from have the neck and them shoulders collapsed, and them arms and legs tense.
To treat the anxiety with the yoga is fundamental self-observing the mind. Known as svadhyaya in Sanskrit, this exercise can help to perceive those States physical, emotional and mental of a form neutral. When it is detected that it is approaching an anxiety attack, one can stop before reacting and then look where anxiety has been physically installed: in the neck? In the back?
Anxiety is often associated to a short breath with the upper part of the chest. The relaxation, by the contrary, generates a breath more slowly that is born of the diaphragm. Extending the exhalation mitigates the impulse of "fight or flight" and maintains a healthy level of carbon dioxide in the blood, which promotes relaxation.
The exercise of pranayama more indicated is the breath of the bee (Brahmari). Practice owes its name to the buzzing of bees. This sound soothes the mind accelerated, and his practice extends the exhalation without creating excessive tension.
Brahmari can be used as daily practice to cause relaxation, or as a point solution to an anxiety attack. However, because of the sound produced, better do not practise it in public.
To practice Brahmari sit down comfortably with your back straight and your shoulders relaxed. You start making few normal breaths and close your eyes (as long as do not create you more anxiety). Then, while holding the lips slightly, inhaled through the nose. Exhaling, it plays the sound of the letter M until you need to inhale. Then repeat: inhale through the nose and then imitates the buzzing of a bee when you exhale. Still inhaling when you need and exhaling with this sound during several minutes.
You can do it as long as you consider necessary. As more keep the exhalation, more relaxing you will look like the breathing of the bee. But forcing the breath more beyond of your capabilities may have the effect contrary, stressing you more. So do not you force in maintaining a speed in particular. Inhaled when believe necessary, e imitates the buzzing of the bees while you is comfortable.
Finally, sit quietly and breathe, checking the changes that occur in your breathing and mood.