Author: Soumya Prakash Pradhan | Credit: Canva
In this modern age, many individuals are witnessing a rise in stress, anxiety, and anger as they are disconnected from spiritual practices.
Author: Soumya Prakash Pradhan | Credit: Canva
However, there is a simple yet powerful exercise called Anulom Vilom, also known as the 'Alternate Nostril Breathing' technique, which can be practiced daily for just 10 minutes to manage these issues effectively.
Author: Soumya Prakash Pradhan | Credit: Canva
Find a comfortable, meditative posture and keep your back straight before starting the yoga exercise.
Author: Soumya Prakash Pradhan | Credit: Canva
Inhale deeply for 5 seconds, hold your breath for another 5 seconds, and finally exhale for 5 seconds.
Author: Soumya Prakash Pradhan | Credit: Canva
This rhythmic breathing pattern helps in calming the mind and reducing negative emotions.
Author: Soumya Prakash Pradhan | Credit: Canva
If you have a good lung capacity, you can gradually increase the breathing ratio to 8 or 10 seconds per phase, but always maintain the 1:1:1 ratio of inhale, hold, and exhale.
Author: Soumya Prakash Pradhan | Credit: Canva
Consistency is the key in this practice, so aim to do it regularly for at least 21 days for 10 minutes each session.
Author: Soumya Prakash Pradhan | Credit: Canva
As you continue this practice, you will become more aware of your emotions, allowing you to respond thoughtfully to moments of anxiety rather than reacting impulsively.
Author: Soumya Prakash Pradhan | Credit: Canva
This heightened awareness can lead to a noticeable difference in how you handle stress and anger, promoting overall mental well-being.
Author: Soumya Prakash Pradhan | Credit: Canva