The fast-paced demands of modern life can often leave us feeling overwhelmed, stressed, and isolated. From juggling work, family and personal responsibilities to the constant pressure to stay connected in the digital world, stress has become an inevitable part of daily life. If left unchecked, chronic stress can have a serious impact on both our physical and mental health, leading to conditions like high blood pressure, heart disease, diabetes, and depression.
In such a scenario, yoga, an ancient practice from India, has emerged as a powerful tool for stress relief, known for its physical, mental and spiritual benefits. Yoga guru, spiritual leader and founder of Akshar Yoga Centre, Himalayan Siddha Akshar shared with HT Lifestyle some breathing techniques and yoga postures that can effectively reduce stress and improve overall well-being. (Also read: 5 Face Yoga Techniques for Smooth and Wrinkle-Free Skin ,
breathing techniques
1. Pranayama
Pranayama, or breath control, is a fundamental aspect of yoga practice. One of the most widely practiced pranayama techniques is Nadi Shodhana, also known as alternate nostril breathing. This technique involves alternating breathing between both nostrils, which has a calming effect on the mind and body. By balancing the flow of oxygen, it promotes relaxation, reduces anxiety and lowers blood pressure.
2. Bhramari Pranayama
Bhramari Pranayama, or Humming Bee Breath, involves making a humming sound while exhaling. This technique is particularly effective in reducing stress and promoting a sense of calm. The vibrations produced by humming are believed to stimulate the vagus nerve, which plays an important role in regulating the body’s stress response.
3. Kapalabhati Pranayama
Kapalbhati pranayama, or skull flashing breath, is an energetic breathing technique that involves forceful exhalation followed by passive inhalation. This technique is known to improve respiratory function, increase oxygen supply to the brain, and promote a sense of alertness and mental clarity.
yoga postures
1. Child’s Pose (Balaasana)
This gentle forward bend is an excellent pose for relaxation and stress relief. Bending the body over the thighs helps relieve tension in the back, shoulders and neck. The calming effects of this pose can lower blood pressure and promote a feeling of peace.
2. Standing Forward Bend (Uttanasana)
This forward bend stretches the hamstrings and lower back while also providing a slight inversion. With the head hung below the heart, it promotes relaxation and can help reduce stress, anxiety, and insomnia.
3. Corpse Pose (Savasana)
Savasana, or corpse pose, is a restorative pose typically practiced at the end of a yoga session. Lying on the back with closed eyes provides complete relaxation to the body and mind. This pose reduces levels of the stress hormone cortisol and promotes a sense of peace and well-being.
“The impact of these breathing techniques and yoga postures on lifestyle-related diseases is profound. By reducing stress levels, they can effectively reduce blood pressure, improve heart health and enhance glucose metabolism, Which may reduce the risk of high blood pressure, heart disease and diabetes. Additionally, the relaxation and mindfulness achieved through these practices can reduce symptoms of depression and anxiety, promoting better mental health and overall well-being. ” Says Siddha Akshar.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
