Badrinath Gella, an Ayush-certified wellness coach, teaches three breathing techniques for anxiety: 3-3-6 paced breathing to activate your parasympathetic nervous system, diaphragmatic breathing with a 3-second rhythm, and Brahmari bee breathing with humming. Each takes 15 cycles and can be done anywhere.
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Namaste. Do you know 264 million people across the world suffering with anxiety disorders? World Health Organization has mentioned this is one of the biggest concern across the world. Anxiety issues also leads to the digestive problems, immune disorders, or mental illnesses which causes some chronic disorders in the future. Some of the common symptoms of anxiety disorders are headache, are sleeping disorders, as well as muscle tensions, and etc. If you are facing any of these symptoms, it is very, very important for you to manage these symptoms. The good news is pranayama, the breathing techniques, the breathing techniques has shown better results in managing the anxiety disorders. In this video, I am going to show you 3 simple breathing techniques which you can practice from your home, from any place. Whenever you experience anxiety, you can practice one of these breathings which will give you an instant relief. Hi, my name is Badrinath Kella. I am an internationally certified wellness coach by Ministry of Ayush, Government of India. I have been teaching yoga and breathing from past 6 years across the world. I have— I am the founder of Conscious Breathing Hub, where all the community members join together to work on their health issues, to live a healthy and peaceful lifestyle. If you want to join Conscious Breathing Hub, Do not hesitate to drop a message to us. Let us get into the video of how to practice breathing techniques to manage anxiety. Let's get in. Let us see how to practice 3 simple breathing techniques that will help you to manage your anxiety and reduce the symptoms of anxiety. Before we practice, make sure your spine is erect, you sit in a comfortable position. You can practice while sitting on the chair or while sitting on the mat, wherever you are. You can practice from your home, your office, wherever you are. So the first breathing we do is 3-3-6. 3 seconds inhalation, breathe in. 3 seconds hold. 6 seconds exhalation. Sit in a comfortable position, breathe in slowly and exhale slowly. This is what creates magic. Your exhalation creates magic. Activates your parasympathetic nervous system. It stimulates your autonomic nervous system, which reduces the symptoms of stress and anxiety. Your back straight, place your both hands on your knees, palms facing upwards. Keep your eyes closed. Inhale for 3 counts.
Relax and slowly open your eyes. Repeat this for 15 times at least for maximum benefits. The second breathing we do is diaphragmatic breathing, where we have to engage our diaphragm muscle. Many people breathe wrongly. They don't really engage their diaphragm, which is very, very important muscle in our breathing system, so which divides our abdominal, abdominal organs and lungs. Diaphragm muscle is what divides abdominal organs and lungs. So to practice this, place your both hands on your abdomen, palms on your abdomen. Do not press your abdomen, you just place them gently. Back straight, neck straight. Close your eyes. Inhale towards your abdomen, bulge your abdomen. Exhale, relax your abdomen. Your abdomen in. Again, inhale, bulge your abdomen out. Exhale, relax your abdomen. We'll do 3, 3 counts. Inhale, 1.
Slowly, keep your eyes closed, release your hands. And open your eyes. This is diaphragmatic breathing. You will feel instant relaxation. You can practice at your office, wherever you are. Whenever you feel the symptoms of anxiety, just place your both hands on your abdomen and with consciously, with complete awareness on your breathing, inhale and exhale. You'll see the instant results. The third one we practice is Brahmari breathing, is bubble bee breathing, also known as we have to make honeybee sound. For this, again make sure your spine is erect. We have to close our small ears with our index finger and we have to make sound called Mmm. You find what is this, but after practicing you will see how the relief you get. So the vibrations goes to your mind and goes to every cell of your body. It activates every cell of your body, releases the tension in every cell of your body. So first, close your small ears. Inhale deeply.
Mm.
Only exhale from your nose. Do not open your mouth. And your facial muscles are relaxed. Do not stretch your facial muscles.
Mm.
Last time.
Mm. Slowly release your arms, hands, and keep your eyes closed.
Observe the changes. And open your eyes. I hope you enjoyed this session. If you really found value in this session, do not forget to like the video, share your experience in the comment box, and do not forget to share it with your friends and colleagues. And do not forget to subscribe our channel. See you again. Thank you. Namaste.
