Take a deep breath, expanding your belly. Pause. Exhale slowly to the count of five. Repeat four times.
Congratulations. You’ve just calmed your nervous system.
Controlled breathing, like what you just practiced, has been shown to reduce
stress, increase alertness and boost your immune system. For centuries
yogis have used breath control, or pranayama, to promote concentration
and improve vitality. Buddha advocated breath-meditation as a way to
reach enlightenment.
Science
is just beginning to provide evidence that the benefits of this ancient
practice are real. Studies have found, for example, that breathing
practices can help reduce symptoms associated with anxiety, insomnia,
post-traumatic stress disorder, depression and attention deficit
disorder.
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