Kontorola daha za stres i anksioznost / Breath control for stress and anxiety

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Kontorola daha za stres i aknksioznost

Ukoliko vam je disanje na bilo koj način ograničeno, utoliko vam je takav i život.
Majkl Grant Vajt

Kako ovih dana lično imam puno stresa i izazova koji mi se nameću u mojoj svakodnevici, odlučio sam da pričam o kratkim, ali ekstremno efikasnim tehnikama disanja, koje svako može da uradi u bilo kom trenutku kada oseća potrebu za smirenjem i vraćanjem u naše izvorno stanje.
Samo želim da kažem onim ljudima koji će reći da ne mogu da urade ovo, jer “nemaju vremena”, da prestanu da stvaraju iluzije. Nije da ne možete već prosto nećete to da radite i stavljate druge prioritete, jer ovo sve može da se uradi za 2 minuta. Samo se zapitajte koliko puta u jednom danu potrošite 2 minuta na Facebook, Instagram, TV program… a definitivno niste puno uradili sebi korisnog dok ste prstom vrteli po svom touch screen-u.

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Možemo nedeljama da izdržimo bez hrane, par dana bez vode, ali bez vazduha samo nekoliko minuta. U mnogim folklorima i tradicijama se kaže da dah nosi u sebi životnu energiju. Što je i logično – dok god možemo da dišemo, živi smo. Pitanje je, međutim, koliko puta dnevno se setimo da dišemo punim plućima? Verovatno veoma retko, jer današnji način života nas je doveo do takvog jednog ubrzanja, da u svemu tome ne stižemo da zastanemo i uživamo u trenutku i njegovim blagoslovima. Često kada imamo napade panike, besni smo, tužni, nismo ni svesni koliko zaustavimo sopstveni dah i prosto ne dovodimo novi dotok kiseonika u telo. Iako je svima nama instiktivno kada je neko izbačen iz balansa da kažemo “diši, opusti se” zapravo retko kada to i uradimo. Samo kada bismo uspeli na par sekundi u napadu negativnih emocija da se saberemo i usmerimo fokus na naš dah sve bi bilo mnogo lakše. Takođe ako taj isti savet dajemo drugima, zašto ga ne primenjujemo i sami? Disanje je inače jedan od naših najmoćnijh sredstava za transformaciju svesti, oslobađanje od blokada i nagomilanih emocija. Disanje je definitivno jedan izuzetan, ali potcenjen, izvor isceljujuće i pročišćavajuće energije koji je dostupan u svakoj sekundi.

Evo par tehnika koje između ostalog i ja lično koristim:

Duboko disanje

Ovo je najednostavnija tehnika koja može da se uradi. Prosto samo stavite fokus na disanje. Trudite se da udahnate što više vazduha, sa punim kapacitetom pluća. Kada udahnete, par sekundi zadržite, zatim izdahnete. Radite prosto po svom osećaju i koliko vam pluća dozvoljavaju, ali se trudite da dišete polako i sa punim vašim kapacitetom. Takođe bilo bi dobro da možete da se smestite na neko udobno mesto tako da sednete, ali u kriznim situacijama je dovoljno i da stojite i samo da dišete. Ako ste u mogućnosti, zatvorite oči kako biste imali što više koncentracije na samo disanje i manjak ometajućih faktora. I posle samo minut osetićete opuštanje, energizovanost, i kako su stvari počele u vama da se menjaju.

Forsirano izdisavanje vazduha

Stavite obe ruke na svoj stomak. Mogu da budu jedna preko druge, a mogu takođe i jedna i iznad druge. Zatim duboko udahnite tako da napunite stomak i onda rukama blago pritisnite svoj abdomen, tako da kroz nos naglo izbacite malo vazduha. Kao da ispumpavate vazduh iz sebe. Jedan kratki izdisaj traje oko jednu sekundu i trebalo bi oko 10 puta tako brzo da izbacite vazduh dok ne izbacite sav, i onda zatim opet duboko udahnite i ponavaljajte proces. Ovo je izvrsna tehnika za uklanjanje magle iz naših umova, prosto makar na trenutak da razbistrimo misli.

Disanje sa neizmeničnim nozdrvama

Prstom desne ruke zapušimo desnu nozdrvu, i zatim udahnemo duboko kroz levu. Nakon što duboko udahnete, rukom zapušite levu nozdrvu i izdahnite na desnu nozdrvu. Kada dah postane prazan ponovite proces i udahnute sada na desnu nozdrvu, dok je leve zapušena. I tako u krug. Šablon ovoga je da udahnete, promenite nozdrvu, izdahnete, udahnete, promenite nozdrvu izdahnete, udahnete….. Ova vežba može da poboljša san i promeni trenutno stanje svesti, takođe ova tehnika može da dovede obe strane mozga u balans, kao i naš unutrašnji yin yang.

Breath control for stress and anxiety

The extent to which you face limitations in your breath is the extent you face limitations in life.

Michael Grant White

Seeing how lately I’m experiencing a lot of stress and many challenges daily, I decided to talk about quick, but extremely efficient breathing techniques that anyone can do any time they feel the need to calm down and return to our source state. I just want to tell all those people who will say they can’t do this because they „lack time“ to stop creating illusions. Rather than not being able to, you simply don’t want to do it because you prioritize other things. All of these exercises can be done in two minutes. Just ask yourselves how many times in a day do you spend 2 minutes on Facebook, Instagram or a TV program…. and you definitely do little good to yourselves by swiping aimlessly on your touch screens.

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We can go weeks without food, days without water, but only a few minutes without air. It is believed, across many cultures and traditions, that air is essential to life force, quite logical in fact – as long as we breathe, we’re alive. The question is, however, how many times a day do we remember to breathe deeply? Probably pretty rarely, as the modern way of life has brought us to such hastiness that we forget to stop and enjoy the moment and all its blessings. During panic attacks, feelings of sadness or anger, we often lack awareness of our breath. During these times, however, we limit breathing simply depriving our bodies of oxygen. Even though it’s our instinct to say „take a breath, relax“ when someone is out of their balance, we rarely actually do it. If we were able to pull it together and focus on the breath for even a few seconds during a negative slump, everything would be much easier. On another note, if we give that advice to others, why don’t we use it ourselves? Breathing is one of the most powerful tools we can use to transform our consciousness or set free from blockages and bottled up emotions. Breathing is definitely a remarkable, but underestimated, source of healing and cleansing energy that is available to us in each and every second.

Following are a few breathing techniques that I personally use as well:

Deep breathing

This is the simplest technique you can do. Simply breathe and put your focus on the breathing. Try to breathe in as much air using your full lung capacity. After you inhale, hold your breath for a few seconds, then exhale. Simply do this according to your own feeling and lung capacity, but try your best to breathe slowly and deeply. It would also be good if you could get comfortable and sit down, but in a moment of crysis, it’s enough to just stand and breathe. If you’re able to, close your eyes to eliminate disturbance factors as well as to focus all your attention on the breathing. If you do this even for just a minute, you will start feeling things inside changing, becoming more relaxed and energized.

Forced exhaling

Place both hands on your belly. They can be one on top of another, or one below the other. Take a deep breath so your belly expands and then push gently onto the belly with your hands in order to quickly exhale a tiny bit of air, as if you were pumping it out. A single „pump“ takes around a second and it should take you around 10 times to get all the air out. Once you’ve fully exhaled, take another deep breath and keep repeating the process. This is an amazing technique to get rid of mental fog and even just for a moment gain clarity.

Opposite nostril breathing

Close your right nostril with a finger on your right hand, and then take a breath through your left nostril. Once you’ve inhaled deeply, close your left nostril and breathe out through your right. When the breath is fully out, repeat the process, but this time you will breathe in through your right nostril, while the left is closed. Keep this up. The pattern is: breathe in, switch nostrils, breathe out, breathe in, switch nostrils, breathe out, breathe in….. This technique can improve your sleep and alter current state of consciousness. It can also balance out both sides of the brain, as well as our inner yin yang.

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Author: sunandmoon

☉🌕I work with #astrology #tarotcards #spirituality I also write a spirituality/astrology blog☥ Contact me via DM☯ Astrolog i tarot čitač ☤

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