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5 breathing exercises or pranayama to beat anxiety

Try these techniques to calm your anxious and stressed mind and let us know in comments if it worked for you.

Written by Tania Tarafdar | Updated : May 18, 2017 7:03 PM IST


Breathing Techniques To Beat Anxiety

If you start counting the instances in your life when you experienced anxiety, you probably won't be able to. When such circumstances arise, certain practices can calm an agitated mind in seconds. Try these pranayamas or breathing techniques recommended by yoga expert Raman Mishra.


Deep Breathing

Deep breathing: 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.  Also Read - 7 Steps To Improve Your Mental Fitness


Brahmari Pranayama

Brahmari pranayama: 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.


Ujjayi Breath

Ujjayi breath: Sit comfortably in sukhasana or easy pose. Close your eyes and place your hands on your knees with your palms facing the ceiling. Inhale as you tighten your throat. While you do so, you should be able to hear a whistling sound. Hold your breath for about five minutes and slowly exhale. Tighten your throat while you exhale and make sure you hear a hissing sound. Do this 3-4 times initially and then increase the number of repetitions. Also Read - Chicory: Health Benefits, Uses And Side Effects Of Kasani


Sama Vriti

Sama Vriti: Sit comfortably and place the palms of your right hand on your chest and the left hand on your navel. In this breathing technique the inhale and exhale should be even. Inhale through the nose for four counts, hold for two counts and then exhale through the nose for four counts. Hold for two counts. Repeat this ten times.


Nadi Shodhan

Nadi shodhan: Sit comfortably and place your left hand on your left knee. Now place the tip of your index finger and middle finger of your right hand in between your eyebrows. Place your ring finger and middle finger on left nostril and your thumb on the right nostril. Press your thumb gently on the right nostril and breathe out through the left nostril. Now inhale through the left nostril and exhale through the right. Complete nine rounds of this alternate breathing. Also Read - Y Chromosome Might Vanish One Day: What It Could Mean For Men?