However, very high peaks of stress are highly harmful and can interfere with the ability to relate and to do their job better.
One way to try to keep them at bay is to focus on your breathing, practicing specific exercises that help manage and overcome all the negative emotions that arise throughout the day.
Also helping to keep him under control is maintaining a good quality of sleep which can be increased by sleeping naked.
), which includes a complete series of breathing and meditation exercises divided over several days and designed to induce calm and resilience.
This discipline has its roots in oriental culture, especially in the methodology devised by the spiritual leader Sri Sri Ravi Shankar.
In practice it is based on a set of precise postures and breathing techniques that aim to relieve stress and counteract mood disorders, rebalancing the sympathetic and parasympathetic nervous system.
.Its effectiveness would be so evident that it was also used on veterans of Iraq and Afghanistan who struggled every day with severe trauma deriving from the experience lived during the firefights. They too, practicing it, would have normalized their anxiety levels and even after a year they would continue to feel better mentally.
Breathing could also be useful for treating stress related to climate change, which has several negative effects on health, not just the environment.
Laughter yoga is also very useful to relieve stress and stimulate psychological well-being.
What makes this breathing so effective
Different emotions are associated with different forms of breathing, so changing the way you breathe can change how you feel. This, in essence, is the key to the success of the SKY technique.
When joy is experienced, the breath is regular, deep and slow, while during an anxious or angry state it becomes irregular, short, fast and shallow. Being able to change the breathing rhythm, therefore, relaxes, slows the heartbeat and stimulates the vagus nerve, activates the parasympathetic nervous system, helps to calm down and feel better.
It is very complex to get out of strong emotions such as stress, anxiety or anger, just think of how ineffective it is when one person tells another to calm down during a moment of extreme stress.
This happens because when you experience strong moments of anxiety, the prefrontal cortex, that is the part of the brain responsible for rational thinking, is compromised. Until it returns to normal it is difficult to think clearly and be productive at work, but with breathing techniques you can gain some mastery of the mind.
.The basic elements of this technique are three: yoga postures (asanas), essential for relieving joint and muscle tension; relaxation techniques and breathing techniques.
The latter, which are the fundamental ones for the success of the practice, derive from pranayama, the yoga of the breath, and are made up of exercises aimed precisely at the rhythmic control of the respiratory act.
The main exercises
There are four fundamental exercises, each with different purposes. If carried out according to pre-established frequencies, after a couple of weeks they promise the first results.
The first is called Ujjiai Pranayama and consists of a three-stage breathing, abdominal, thoracic, clavicular, which slows down the metabolic rate and generates a calming effect through the stimulation of the parasympathetic system and the rebalancing of the sympathetic-vagal balance.
Following the Kapalabati, which balances the two cerebral hemispheres and stimulates the Beta waves of the brain, or the electromagnetic ones that the psyche uses to evaluate the stimuli that come from the outside world. The result is a significant calming effect.
The third step is called Bastrika and stimulates the sympathetic system by infusing at first an enormous energy, followed immediately after by a deep relaxation.
The final passage, on the other hand, is called Sudarshan Kriya, and involves the alternation of various natural rhythms of inhalation and exhalation done only with the nose, which lead to a spontaneous meditative state and final relaxation.
To get an idea of how breathing can affect the body and the stress felt, it is sufficient to change the relationship between inhalation and exhalation. When you inhale your heart rate accelerates, while when you exhale it slows down. Inhale for a count of four and exhale for a count of eight for a few minutes can begin to relax the nervous system. Furthermore, when the state of agitation rises, lengthening the exhalations can be a good way to bring it back to normal levels.
Good breathing results can also be achieved with treadmill training.
There are also breathing exercises for abdominal cramps.
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