Written By: Tania Tarafdar | Updated : February 4, 2016 9:48 AM IST
If you start counting the instances in your life when you experienced anxiety, you will probably lose count. When fear begins to rise, you will notice that your mind starts to race, your pulse speeds up, and your breath comes in short gulps. When such circumstances arise, certain practices can calm an agitated mind in seconds. Try these techniques recommended by Deepak Sharma, senior meditation teacher, Art Of Living.
Take deep breaths
When you get anxious, you may notice that your whole body is tensed, and your breath is shallow and light instead of deep and calming. The shallow breath does not let your body relax. Take a few slow, deep breaths. Breathe in through your nose and breathe out through your mouth. Make sure that you take longer to exhale than you inhale. The deep breaths you take will signal your body to relax and calm your mind. Chamomile can also help you deal with anxiety and depression.
Sit in silence
Sit in silence with your eyes closed for two-three minutes and observe your breath. The practice will calm you down and you will feel stronger within seconds. Keeping your eyes closed and watching your breath can help free the mind of the unnecessary clutter that breeds anxiety. Doing this will also allow your mind and body to unwind and recuperate.
Practice Bhramari pranayam
The Bhramari pranayama can be very effective to calm you down instantly. You can practice this simple technique at home or work. Simply sit straight and close your eyes. Place your index finger on the cartilage of your cheek and ear. Take a deep breath in and as you breathe out, gently press the cartilage and make a large humming sound like a bee. Ensure that you keep your mouth closed while making the sound. Breathe in again and repeat this for 7-8 times. Keep your eyes closed for a while and observe the sensations in your body. Also, perform these deep breathing techniques to reduce stress.
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