Tips for Healing From Stress - Please consult your medical professional prior to implementation.
Kapalabhati Pranayama is a breathing technique in yoga that involves rapid, forceful exhalations followed by passive inhalations. Here's a basic process to perform Kapalabhati Pranayama:
Sit comfortably: Find a comfortable seated position. You can sit cross-legged on the floor or on a chair with your spine straight and shoulders relaxed.
Relax: Close your eyes and take a few deep breaths to relax your body and mind.
Focus on breath: Begin by taking a deep inhalation through your nose, filling your lungs completely.
Exhalations: Exhale forcefully and rapidly through your nose by contracting your abdominal muscles. The exhalation should be short and forceful, like a quick burst of air. Your abdomen should quickly draw inward with each exhalation.
Inhalations: After each forceful exhalation, allow your inhalation to occur passively. Relax your abdominal muscles and let the inhalation happen naturally without any effort.
Repeat: Continue this cycle of forceful exhalations followed by passive inhalations. Start with a slower pace if you're a beginner, gradually increasing the speed as you become more comfortable with the technique.
Duration: Practice Kapalabhati Pranayama for a few rounds, aiming for about 30 seconds to 1 minute initially. You can gradually increase the duration as you progress in your practice.
Benefits of Kapalabhati Pranayama:
Improves lung function: Kapalabhati Pranayama helps in strengthening the respiratory muscles and increasing lung capacity, which can enhance overall respiratory function.
Cleanses respiratory system: The forceful exhalations help to clear the nasal passages, sinuses, and lungs, removing any accumulated mucus or toxins.
Increases energy: This pranayama technique can invigorate the body and mind, providing a boost of energy and vitality.
Stimulates abdominal organs: The rapid contractions of the abdominal muscles during exhalation stimulate the digestive organs, improving digestion and metabolism.
Calms the mind: Kapalabhati Pranayama can have a calming effect on the mind, helping to reduce stress, anxiety, and mental fatigue.
Balances the nervous system: Regular practice of Kapalabhati Pranayama can help balance the sympathetic and parasympathetic nervous systems, promoting overall well-being.
It's important to learn Kapalabhati Pranayama under the guidance of a qualified yoga instructor, especially if you're new to yoga or have any health concerns. Pregnant women and individuals with high blood pressure, heart disease, or abdominal injuries should avoid practicing Kapalabhati Pranayama or consult a healthcare professional before attempting it.
Reduce Stress in 10 Minutes and Improve Your Well-Being
Take a Break-Taking breaks throughout the day may help relieve stress, ease tensions, or lessen worry. But we often don’t take breaks. Even 10 minutes is enough to improve your mental health. Let’s commit to taking 10 minutes today to do something for ourselves.
Take Care of Your Body
Keep your medical appointments
Eat healthy
Get enough sleep
Move more - sit less
Avoid cigarettes
Limit alcohol intake
Avoid illicit drugs
EMDR -Eye Movement Desensitization and Reprocessing
PSTD symptoms occur as a response to memories of traumatic occurrences.15 The use of behavior modification exposure practices, including flooding and systematic desensitization, is not a new phenomenon in treating these triggering memories.16,17 However, clinical applications of these methods have indicated these practices can cause trauma or disturbance in patients, leading to the requirement of numerous sessions in order to make progress.15
The Havening Technique is an alternative therapy that uses touch, eye movements, and other sensory inputs to reduce stress, anxiety, and discomfort. Its developers originally called it amygdala repotentiation therapy because they believed it changed how the amygdala of the brain processes emotions.
Vitamins and Nutrients
Vitamin D3
Magnesium
Melatonin
Omega-3 fatty acids
Chamomile
Valerian root
Ashwagandha
Kava
