7 Breathing Exercises and Yoga Poses to Help You Reduce Stress and Anxiety [Infographic]
Anxiety is one of the most common emotions that increase stress levels in modern people.
From the moment we start feeling anxious, our blood pressure and heart rate rapidly increase and we start breathing improperly – we take fast, shallow breaths.
The nervous system has to respond to this stress by increasing the production of cortisol (stress hormone) and adrenaline which should help the mind cope with the stressful situation.
This is why we experience high blood pressure, increased heart rate and fast breathing.
This is actually a cycle of stress caused by anxiety.
If you live under pressure and stress all the time then you will not only experience mental problems, but physical problems too.
These problems usually come in the form of inflammation.
Reduce Stress and Anxiety with Yoga
Yoga is a mental, physical and spiritual discipline that is known for its ability to reduce stress and anxiety in any individual.
There are numerous studies that have confirmed that regular practicing of yoga can lead to reduction of anxiety episodes, but it also relaxes the muscles in which we can notice tension because of the stress.
Yoga can also reduce inflammation.
Whilst it is true that there is no research on the effects of certain yoga poses on anxiety, there is a study that has confirmed the positive effects of several specific poses.
This study served as inspiration for Amy Cuddy, social psychologist at Harvard, to reveal a set of power poses that have proven to be helpful when it comes to reduction of cortisol and boosting testosterone levels which ultimately leads to reduction of anxiety and improve self-confidence.
Taking deep breaths and practicing deep breathing with the help of your diaphragm will also support your nervous system. The final result is decreased stress response and balanced heart rate and blood pressure.
Check this easy and simple char of breathing exercises based on yoga in order to get rid of stress whenever you start feeling tension.