Pranayama Techniques To Combat A Stressful Day At Work

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Work sometimes unexpectedly presents unrealistic targets and throws a high workload occasionally and gets you into conflict face to face with your co-workers. Sometimes the work itself is so stressful that it can overwhelm you and kill your patience. When things get out of hand at office, due to various reasons, the best thing is to draw your senses inwards for short span of time so that you can get back to work with a rejuvenated feel that sails you through the complications for the entire day.

Research suggests that a regular pranayama practice can improve our abilities to handle our daily tasks and challenges. When we are under stress, we notice our breaths becoming shallower and quickening in pace. Now by slowing down our breathing through pranayama technique, we can still our thought processes, even block the thoughts, improve concentration, and ease our stresses and strains and ruffled emotions. It is a good idea to learn these from certified Yogic practitioners so that you can internalize the technique with ease and accrue the benefits of pranayama to the fullest. Try the below techniques of pranayama, when you are particularly feeling stressed out and listless at work or otherwise. They are proven remedies to bring an effective resolution to the maladies of your mind, heart and soul.

1. Chandra Bhedana Pranayama

Chandra Bhedana pranayama, more famously known as left nostril breathing when you use only your left nostril for inhaling. Left nostril aids in cooling the body heat or Ushna in the body. It is named as Chandra bhedana because Chandra is associated with everything that is cooling and comforting. This pranayama is strictly prohibited if you have a low blood pressure or under any discomfort
1. Sit erect in either sukhasana or Padmasana.
2. Inhale through the left nostril and exhale through the right nostril..
3. Novices need not, practice the kumbhaka while doing this breathwork.
4. Kumbhaka or breath retention can be practiced by experienced sadhakas.

2. Sitali Pranayama

Sitali Pranayama induces a cool and soothing sensation. Continual practice can reduce stress and cool the body.
1. To do this pranayama, be seated comfortably, close the eyes, and relax your body.
2. Protrude your tongue out as far as you can and roll the edges up so that it forms a coil.
3. . Inhale longer through your rolled tongue to make a sucking sound.
4. When you inhale fully, bring your tongue back to original position.
5. Close your mouth, and give an exhalation.
6. Minimum that you can do this Pranayama is for 9 rounds which can gradually be increased to 15 depending on your time.

3. Bhramari Pranayama

Bhramari Pranayama can stabilize you, rid you of your feelings of frustration, and stress. Since you produce a bee-hum sound it comes to be known as Bhramari. Bhramara is bee when translated to Sanskrit. In case of dizziness, stop this breathing and go ahead with the normal inhale exhale routine. Bhramari Pranayama, as per Gheranda Samhita and Hatha yoga pradeepika, mention that spiritual energy, calm, mind power, and happy feeling is attained by continuous practice of this pranayama
1. There are two types of Bhramari out of which the one, performed using Shanmukhi mudra, is a bit more novel.
2. You close your eyes with the index and the middle fingers, and the mouth with the ring and the pinkie fingers and ears with thumbs.,
3. Now slowly exhale making a buzzing sound.
4. .Focusing on your breath gives you clarity of mind and helps you achieve neutrality of being.

4. Nadi Shodhana Pranayama

Nadi shodhana pranayama improves calm and induces relaxation in body and mind. It takes time to master this technique though. With just a five-minute repetition of this, it removes stress.
1. Sit comfortably and form Vishnu mudra by folding your right index and middle finger so that it touches the base of your thumb with other fingers extended.
2. Keep you left hand on your lap.
3. Close right nostril with your thumb and inhale through the left and close it with your ring finger and the small finger.
4. After a few seconds, open it and exhale through the right nostril.
5. Keep your right nostril open, inhale, close it and open it and exhale through the left.
6. Repeat this cycle five times and then start breathing normally.

5. Kapalbhati Pranayama

Kapal bhati pranayama corrects your breathing, helps to bring the calm to your mind and induces comfortable sleep. It also brings up your energy level, stabilises your mood swings and eradicates your stress. You feel the debris clearing away and a sense of clarity setting in. You will sense a change in body temperature and even in your emotionality as you progress with your practice.

1. Focusing on your lower belly, quickly contract it, exhaling forcefully. Then quickly release your belly to inhale air. Do this exercise slowly. You can try doing 25 to 30 cycles initially.
2. Do not try this pranayama unless you have cleared a medical check-up and you have learnt under the strict supervision of a yogic expert. Pregnant women should avoid this. So should asthma patients, heart patients, ulcer patients etc, the list runs long. It is also known to affect the memory if done in a very brisk manner. However, rightly done, it is a very good remedy for stress and mood swings.

6. Sama Vritti Pranayama

Sama Vritti Pranayama clears the clutter of your mind, helps you relax and concentrate better.
1. Be seated comfortably,
2. close your eyes,
3. inhale and count up to 4.
4. Hold your breath and count 4.
5. Just avoid inhaling and exhaling at this point in time and do not close your airways themselves.
6. Now exhale to 4 counts
7. hold the exhalation for 4 counts again.
8. Repeat this until you feel calmer and focussed.

Disclaimer: The information is based on assumptions and information available on the internet and the accuracy or reliability is not guaranteed. Boldsky does not confirm any inputs or information related to the article and our only purpose is to deliver information. Kindly consult the concerned expert before practising or implementing any information and assumption.