When did we imagine that leaving home, hugging people and visiting family could be a problem? And even if you stay at home and go only to the supermarket or go out only for essential services, this whole pandemic and quarantine moment is fraught with many tensions. The data prove this, after all, according to reports from the World Health Organization (WHO), cases of anxiety and depression increased during the pandemic in several countries and the consequent need to control anxiety.
That is why we pay attention to our signals and act to make the situation less problematic that is so important at the moment – and not do it as a charge, but as a take care of your own body. AN breath, often through meditation and yoga, is one of the ways of acting to control anxiety. This happens because when breathing, among many benefits, we take oxygen to the brain, which makes people more relaxed, focused on the present and helps them to deal better with problems.
One of the alternatives to deal with anxiety, when it is considered a disease, is looking for a health professional, such as a therapist, psychologist or psychiatrist. However, performing daily breathing practices can help – a lot – in the treatment to control anxiety. And rest assured, are VERY easy and quiet practices to do. Relax, enjoy and follow the step by step!
(1) BREATHE DEEPLY, THROUGH THE ABDOMEN
Sit down comfortably, can be in the position of lotus, butterfly, with or without cushions. Even a chair is valid, okay? The important thing is to be calm, with your body present and your spine straighter. To inspire deep taking the air to the abdomen, filling the belly and directing the air to the belly. Let out the air little by little and try to make your breathing increasingly slow and deep. Make as long as you feel comfortable.
- Pay attention to the shoulders, they tend to tension. Relax and let them loose.
2) ALTERNATE BREATH (NADHI SHODANA)
Place the index and middle fingers of the right hand on the forehead, between the eyebrows, or in the middle of the palm, so that you can use the thumb ring to close and open the nostrils. AND perform the following step by step (to make it easier to imagine the air entering through one nostril and exiting through another or watch the video at the end of the post):
- Press your thumb into the right nostril
- Breathe deeply with your left nostril.
- Hold the air.
- Close the left nostril by pressing with your ring finger and open the right.
- Exhale through the right nostril.
- Inhale deeply through the right nostril
- Hold the air.
- Close the right nostril by pressing with your thumb and exhale through the left nostril.
- Repeat the cycle for 2 minutes or as long as you feel comfortable.
Continue in the same position, open your arms to your sides, relax your shoulders and let your palm face down. Inhale deeply, always drawing air into your abdomen, and gently move your body to the left. Exhale slowly and take your body to the right. Always do it during breathing time and repeat for 2 minutes or as long as you feel good.
(4) FORWARD AND BACK
Stretch your leg, position your hips carefully to sit on your butt, without falling too far back, keep your spine upright. Stretch your arms towards your legs and let your palm face down. Take your body forward during inhalation and backward during exhalation.
- Take care not to get hurt when going backwards, always remember to respect your limits.
It is important to remember that it is a very simple exercise that does not have to be taken as an obligation, but that helps a lot in times of tension and anxiety. When in doubt, consult a therapist, yoga or meditation teacher. If you feel more relaxed, there is a video on Instagram explaining the exercise: click here. Be alright!