4 effective pranayama for anxiety disorder

Pranayam is a word derived from Sanskrit, where “prana” means life force and “yama” means control. Pranayama yoga, also known as breathing yoga, is based on the beliefs of controlling breathing and is almost always part of yoga. Lets hava a look at 4 effective pranayama for anxiety disorder

Pranayama plays a central role where together with the asanas / postures it helps you to tune into your body.It is popular in the treatment of many chronic ailments and pranayama can also help in the treatment of depression.

This ancient pranayama technique not only keeps you physically fit but also contributes to your mental well-being. Treating depression with yoga has several benefits to offer. While many other forms of exercise offer benefits, yoga to treat depression has its own place. Yoga can help treat depression to an extent that can result in a better person as a whole.

How Pranayama cure  anxiety disorder

The way we breathe and the function of breathing is extremely important in the way the body reacts to difficulties. In today’s hectic life with air pollution and other respiratory problems, we tend to breathe shallowly and this limits natural functioning. of our lungs If we adopt the correct breathing technique, then it increases circulation and the absorption of oxygen in the body and the body can better get rid of toxins.

Pranayama yoga or breathing exercise also have many psychological benefits. According to modern research, pranayama yoga or breathing exercise has been reported to be beneficial for treating a variety of stress-related disorders.

 

Top Pranayama exercises to cure anxiety disorder

  1. Bhastrika Pranayama  “Bellows Breath” for anxiety disorder 

    Steps:-

    • Inhale deeply through your nose and you will feel your diaphragm go down, the expansion of the lungs and your abdomen projects outward.
    • Quickly exhale through the nostrils and feel the bones in your neck going down, deflating your chest and shrinking your abdomen. You should exhale faster than you inhale.
    • Repeat this for a few minutes.
    • Increase your breathing rate as you practice more and more. Always start slowly to avoid hyperventilation and increase speed gradually.
  2. Kapalbhati  “Bright Front Breath”

    Steps:-

    • Very slowly, breathe through your nose until the lungs have fully expanded.
    • You can feel your diaphragm moving down, allowing the expansion of the lungs and the forced abdomen outward.
    • Exhale forcefully through the nostrils with full emphasis on your exhalation along with stretching the muscles of your stomach, to expel the air.
    • The time needed to exhale should be less than inhalation.
    • Repeat these breaths for about 10 to 12 minutes.
    • You can rest for a minute in the middle.
  3. Bhramari Pranayam “Bee Breathing” for anxiety disorder 

    Steps:

    • Close your eyes and focus on the breathing process.
    • Place the thumbs inside the ears and the index fingers directly above the eyebrows. Place the rest of the fingers on the sides of the nose with the little fingers adjacent to the nostrils.
    • Inhale deeply through the nose. With your little fingers, partially close your nostrils while keeping your lungs occupied with air.
    • Exhale through the nose along with a buzz that should start from the throat.
    • Repeat this three to five times.
  4. Nadi shodhan pranayama “alternative nostril breath”

    Steps:-

    • Keep your eyes closed and focus on the breathing process.
    • With the right thumb, close the right nostril.
    • Next, inhale deeply and slowly through the left nostril until the lungs fill with air.
    • You may feel your diaphragm move down and the abdomen projects outward. You can also feel the expansion of the chest along with the lifting of the bones of the collar.
    • Now take the thumb out of the right nostril and continue placing the right hand adjacent to the nose and lungs full of air.
    • Then use your middle and ring finger, block the left nostril. You can use your other hand if you wish.
    • Exhale or exhale slowly through the right nostril. You can feel the clavicles descend, deflate the chest and shrink the abdomen.
    • After exhaling completely, continue to keep the left nostril blocked.
    • Inhale or breathe through the right nostril until the lungs are full of air.
    • Next, close the nostril to the right and release the left nostril.
    • Exhale slowly through the nostril on the left.
    • Continue to do this for 13 minutes. You can rest for a minute if you wish.

 

What’s Next


Final Words

We had seen pranayama for anxiety and depression. Practicing these yoga poses regularly can help you to cure anxiety.and regains the trust lost in you

 

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