Unfortunately, frontline treatments aren’t always effective in relieving panic attacks. Solutions such as benzodiazepines (known under brand names like Xanax and Valium) may relieve fear in the short term, but they have an extremely high potential for addiction, a notoriously difficult withdrawal and tend to treat the symptom but not the underlying cause.

Having panic attacks on a regular basis can have a severe impact on a person’s ability to enjoy life or even function normally, with some going on to develop co-morbidities such as agoraphobia (usually in an attempt to avoid anything that may trigger a panic attack or fear of not being close enough to “safe” people or areas) or substance misuse disorders.

What does a panic attack feel like?

Panic attacks are not dangerous (in the sense that they won’t cause bodily harm) and they are not the result of something “physically” wrong, but the symptoms can be so acute that people often assume they are having a heart attack, losing their mind, or even dying.

Common symptoms for panic attacks include:

• Shaking
• Sweating
• Intense chest or head pain
• A feeling of unreality
• A sense of impending doom
• Nausea and stomach cramping
• Feeling unable to breathe

It is important to understand that these symptoms aren’t imagined. What people experience in a panic attack is very real — it just isn’t going to cause them any physical harm. Activity in the brain and nervous system creates a physiological response that is indistinguishable from what a person would experience if they were in mortal danger, including a spike in blood pressure and a cascade of stress hormones.

What triggers panic attacks

Through observation and research, we now understand that panic attacks occur due to activity in three aspects of our being — our physical selves (a.k.a our physiology), our psychology and our respiratory system. We know that there is a physical cause as around 60% of panic attack sufferers respond to medication such as SSRI’s, and we can observe the panic response in their brain and nervous system.

The emotional aspect of panic attacks is more complex but no less powerful. Panic attacks can sometimes have emotional triggers, and our emotional response to feelings of panic can also serve to entrench patterns of worry and stress which make panic attacks more likely.

The third factor at the root of panic attacks is the way we breathe. The medical community is becoming more aware of the role our breath (and particularly, disturbed breathing patterns) have on our autonomic nervous system, and how conscious control of our breath may influence the way we feel for the better.

How yoga can help relieve panic attacks

There is a growing wealth of research to suggest that yoga can help people who experience panic attacks due to underlying mental health issues, particularly through the easing of symptoms associated with anxiety disorders and PTSD.  One notable example is a study published in the Frontiers of Psychology, which found “significant improvement in panic symptomatology following both the practice of yoga and the combination of yoga and psychotherapy.”

While there aren’t many studies that investigate panic attacks specifically, yoga therapy is increasingly viewed as a viable adjunct treatment for many of the conditions which include panic attacks in their symptoms. Unfortunately, around 40% of anxiety sufferers prove resistant to primary treatments for anxiety, creating a pressing need amongst health professionals and patients for other efficacious interventions.

The three aspects of yoga that support healing

Yoga therapy offers a sustainable treatment option that patients can continue long-term with their own private practice. Yoga addresses three parts of a person’s being (the breath, body and mind), which holistically supports healing across both the physical and psychological aspects of their illness, while also offering a spiritual framework for life should they wish to engage with it.

1. Breath

Breathing is often disordered in people with panic attacks, which can have a negative impact on their wider nervous system. They may “gulp” air, unconsciously hold their breath, over-breathe or breathe shallowly, and most especially when they begin to feel anxious.

Disordered breathing is something people develop unconsciously and it is often a reactive attempt to control their feelings. Unfortunately, however, it has the opposite effect, putting their nervous system into a state of high alert and culminating in periods of psychological crisis.

Pranayama (the yogic word for breathing exercises) is of increasing interest to anxiety researchers. The relationship between anxiety and our breathing is becoming ever more understood, and learning breath work with a yoga therapist can help people manage their anxiety in an effective and accessible way.

2. Body

A key component of panic attacks and anxiety are the distressing physical symptoms that accompany feelings of fear. People living with acute anxiety often display high levels of physical tension and are extremely sensitive to physical stimuli. For example, a person who regularly has panic attacks may notice and fixate on a passing headache that another person barely registers, and feel increasingly anxious about the pain.

This creates a feedback loop where the pain is amplified by the body’s physical stress response, which goes on to heighten psychological anxiety. This leads to hyper-vigilance and for some can develop into a sense of alienation from their own body.

Yoga asanas offer a gentle method of exercise that helps people connect with their bodies and feel less uncomfortable within themselves. With the help of a yoga therapist, highly anxious people can increase their “window of tolerance” for physical discomfort, learn to breathe correctly under physical strain and increase their resilience to stress.

3. Mind

The psychological aspect of panic attacks is powerful and can impact people’s lives in a profoundly negative way. They may stop taking part in activities they once enjoyed, become convinced they will suffer a heart attack or stroke, avoid spaces that aren’t perceived as safe to them, or become depressed.

Mindfulness and meditation are key components of yoga and can help people to become calmer and more able to cope with negative thoughts and emotions. With regular practice, mindfulness increases people’s capacity to recognise their own stress triggers and gently guide themselves away from detrimental thought patterns and behaviours.

Summary

Experiencing panic attacks can be life-changing for the sufferer, estranging them from the person they thought they were and the life they thought they’d lead. Managing panic attacks and the mental health issues that cause them requires holistic support which sustains people through acutely vulnerable periods of their life. When used alongside talking therapies and medication, yoga therapy can provide another pillar of care on the road to recovery.

The post The beneficial impact of yoga on panic attacks appeared first on Complete Wellbeing.

Finding a good yoga teacher, however, is significantly more difficult.

According to a study by the North American Studio Alliance, it was estimated that in 2005, in the US alone, there were 70,000 yoga teachers. The nature of the profession makes it hard to keep track though, as there are no official licensing requirements for yoga instructors. It’s safe to say that number continues to grow at a rapid pace as the popularity of yoga around the world increases. So how can you find a good yoga teacher?

Here are five traits that you should look for in your yoga teachers.

1. Good yoga teachers have good training

Make sure you read your yoga teacher’s bio or ask for it on your first meeting. A good yoga teacher will have trained at a reputable school and will have trained or been influenced by a long list of other teachers. Good yoga teachers are the ones who have studied for a few years at least. Oftentimes, their studies will cross-pollinate with other interests, which allows the teacher to draw on many different experiences to create a solid class plan. A teacher who shares information from his or her own life experiences is one who is more relatable to you as the student and you’ll be able to gain more insight and wisdom from this type of teacher’s classes.

Good yoga teachers are the ones who have studied for a few years at least

2. Good yoga teachers understand how the body and mind work

Anatomy training in many yoga teacher training programmes is suspect at best. The anatomy lectures are not always delivered by someone with a professional background in anatomy and it’s often glossed over so that everyone can get on to the ‘good stuff’ in training. But understanding anatomy is so important for a yoga teacher to help his or her students truly find liberation in their bodies. At the same time, understanding how the mind and body connect through the central nervous system and how emotions play such a large role in our experience as human beings is essential to delivering a well-rounded yoga class that is profoundly healing on multiple levels. It’s not just about the body or the mind or the soul. Yoga is the union of all three after all.

You’ll be able to tell quickly once you’re in an instructor’s class if they understand anatomy by how they cue you into a pose.

3. Good yoga teachers are eager to create a connection

Good yoga teachers genuinely care. They want you to feel better and experience the many benefits of yoga. If your yoga teacher doesn’t want to talk to you before or after class or if they are not forthcoming in answering your questions about yoga, then find a new one who will.

4. Good yoga teachers are students first and foremost

Good yoga teachers maintain their personal practice. Do you see your yoga teacher practising in the studio where he or she teaches? Teachers, just like any other professional, need to be continuously inspired to stay on top of their game. For most, inspiration comes from taking classes, reading about yoga, and experiencing the practice first hand. If you never see your yoga teacher except for when you’re in the confines of the classroom, then she may struggle to find inspiration and motivation to continuously deliver awesome classes.

Anatomy training in many yoga teacher training programmes is suspect at best

5. Good yoga teachers are motivated

In some places in the world, yoga has a bad reputation as being a practice for hippies who just want to spread the message of love and peace. A good yoga teacher who is passionate about what he or she does has to also be super motivated to achieve in today’s modern economy.

The truth of the matter is it’s hard to make a living as a yoga teacher and live comfortably in the 21^st century. Truly good teachers need to figure out how to capitalise on their talents so that they can share more yoga with the world. If they can’t figure this out, they’ll most likely find a new career and the world will lose out on what they have to share.

This isn’t to say that only full-time yoga teachers are good; however, good part-time teachers are also probably very successful in their other careers because they’re motivated to be the best in everything they do. Good yoga teachers are often seeking mastery after all, just like the rest of us.

If you notice your teacher is always trying to improve, offering new classes, retreats, and programmes and passionate about sharing the practice with you in many ways, then you know you’ve found someone motivated to share their talents. Just remember to be on the lookout for the other merits of a good yoga teacher mentioned above. There are plenty of highly motivated people out there just looking to make a buck in a successful industry.

Bonus tip: Trust Your Gut

You’ll get more from your practice if you genuinely like your yoga teacher. Just like anyone else you meet, you either get along with them or you don’t. Not everyone’s teaching style will resonate with you and that’s fine. Find the teacher you like and you’ll enjoy your practice.

The post In search of the perfect yoga teacher appeared first on Complete Wellbeing.

Climate, with other factors, dictates people’s preferences. For example, when the weather is hot, people prefer staying in parks, visiting beaches, or spending time in cool atmosphere or air conditioned vehicles or rooms. Clearly, weather sends us signals to improvise our lifestyle and dietary inclinations.

And Ayurveda lays down elaborate description of seasonal and daily routine, which, when adopted, enables us to achieve perfect health, prevent diseases and also to enjoy life to the utmost.

When the mercury soars

A cloudy day does not help in raising one’s spirit, but a day with beautiful sunshine does. It boosts dwindling spirits and energises aged bones. An increase in the number of jovial children playing on the beach, building sand castles, relishing ice-creams or cooling juices is common on a hot summer day.

On the flip side, it is observed that people have stronger temper tantrums and more frequent violent outbursts in summer or on hotter days than on cooler days. According to the Federal Bureau of Investigation statistics, almost all crimes increase during summer months by almost 10 per cent—murders go up by 16 per cent, rapes and other violent crimes by 13 per cent. Even teenagers get into more trouble with drugs and alcohol, and become more involved with theft and assault in summer.

Apart from hotter temperatures, holidays and other reasons could also be contributing to the increase in crime rates. However, research points out otherwise.

Extreme heat, extreme behaviour

Studying the effects of heat on the brain for 30 years convinced Canadian criminologist [Simon Fraser University, Canada] Ehor Boyanowsky, of the direct co-relation between heat and extreme behaviour.

Dr Lance Workman, a psychologist from the University of Glamorgan, UK, proved how hot weather affects the levels of serotonin levels in our brain—increased serotonin levels lead to heightened aggression. He ascertains that there is indeed an increase in violent crimes as temperatures rise. And this trend, according to Workman, is global.

Not just the rate of crimes, but there is also a significant increase in irritability during the hot weather. Back in 1986, two psychologists, Douglas Kenrick and SW Macfarlane, conducted an interesting traffic-jam experiment on a busy UK road. They arranged for a car to sit at various traffic signals and stay there even as the light turned green [they tried this in diverse weathers].

What they found is what we all probably experience in everyday life as well—as the temperatures increased and the people inside the non-air conditioned cars began honking with increasing intensity.

Heat also induces depression. The Seasonal Affective Disorder [SAD] includes summer depression. Symptoms include: poor or altered appetite, sometimes a craving for sweet or starchy foods, weight loss or gain, trouble sleeping or tendency to oversleep, decreased energy and fatigue, difficulty concentrating and irritability, avoidance of social situations and feelings of anxiety and despair. They usually vanish as the heat subsides.

Heat and health

Hot weather not just affects our head, but also our physical health. While it soothes the problems of the cold season such as winter blues, allergy, asthma, aches and pains, hot summers also sap energy; reduce appetite; increase thirst, lethargy, depression and digestive problems.

The season also fosters the spread of infectious diseases, starting off epidemics. According to Scott Sheridan, climatology professor at Kent State University, Ohio, USA heart, vascular, and respiratory problems too increase with rising temperatures.

Cool, inside-out

All systems of medicine consider the mind-body co-ordination, and more so Ayurveda. The ancient seers went to the extent of advocating diet, lifestyle modifications and management of diseases, exclusively based on idiosyncratic demands taking into account the significant factors like effect of normal changes of climate or vagaries of nature.

Here’s what Ayurveda prescribes for summer to keep the body and mind cool from inside out:

Sun and the skin

Soaking in too much sun can result in burnt or sensitive skin, and appearance of unattractive brown spots, and pigmentation on the skin. It can even cause skin cancer. Further, overexposure to ultraviolet rays hastens wrinkling, drying and ageing of the skin due to the release of free radicals. The eyes too suffer if exposed for long to these rays; they degenerate and develop early cataracts.

However, reasonable exposure to sunlight helps maintain healthy skin. Hence, the first important aspect of skincare in summer is exposure to the sun in moderation. Here are some tips to help keep your skin shining like the sun:

• Avoid applying make-up. If you do apply, do so sparingly and completely remove it at bedtime.
• Apply face packs made of watermelon puree, cucumber, orange peel powder, banana or papaya pulp mixed with honey, milk cream or rosewater.
• Use sandalwood, neem, turmeric and aloe vera to enhance skin tone and keep the skin free from premature wrinkles and pigmentations.
• Massage the skin regularly with coconut oil or medicated cooling oils to improve circulation and keep the skin young and healthy.
• Minise the damage to the skin due to exposure to scorching sunlight, by covering the skin and using adequate sun protection.
• Get sufficient good quality sleep; it is essential not just for healthy skin but also to maintain overall health.

Here’s how to stay fresh

• Wear clothes that are made of natural materials like cotton or silk.
• Opt for clothing in pastel colours like white, cream, light green, light blue or blends found in nature and not colours, which are very bright, glaring and shocking to the eyes. This is because light colours absorb less heat.
• Get a whole body oil massage with aromatic or cooling oils [made of basil, neem, sandal, jasmine, champak]. It helps enhance vigour and decrease body odour.
• Wear clean clothes after bath.
• Rub coconut or castor oil [any other cooling oil will also do] on the scalp and the soles of the feet before bedtime to keep your body cool.
• Keep roses, tuberoses, jasmine or scented flowers in vases around the house. They have a cooling effect and make the atmosphere pleasant and the heat, bearable.
• Don’t give up exercise. However, opt for doing light yoga asanas [postures neither too complicated nor strenuous] instead of heavy weights. Alternatively, you can go for walks or pursue any other outdoor activity [swimming or other water sports], or simply spend some time near a water source early morning—it will refresh your mind and give you immense health benefits.
• Do cooling pranayama [sheethali, sheetakari] and dhyana [meditation] to avoid overheating your body.

The recommendations are made by seers of ayurveda after meticulously studying the nature and man—follow them to help your body cope with the hot season such that it takes the vagaries of climate in stride.

With inputs from Shantala Priyadarshini, MS, Ayurveda and assistant professor Government Ayurveda Medical College, Karnataka.

A version of this article was first published in the May 2010 issue of Complete Wellbeing.

The post Stay cool this summer: tips from Ayurveda appeared first on Complete Wellbeing.

Stress is what you make of it. In other words, how stressed you get is in your control, though you may not like to believe it. One of the ways to shrink your stress is through pranayama or yogic breathing. I invite you to try these simple, but powerful, breathing techniques to help you mitigate stress.

Breathing Exercises to Mitigate Stress

Conscious Breathing

Sit still in a comfortable position. Keep your spine erect, shoulders drawn behind [you may keep the back supported if you like]. Close your eyes. Breath in deeply, slowly and rhythmically, keeping your attention on the air entering your nostrils. Exhale even more slowly. Count to three as you inhale and five as you exhale. Aim to increase your exhalation time. While breathing, observe the minor changes in the temperature of the air you inhale and exhale—you will notice that the air that enters is cooler, while the one that exits feels warmer. Also, observe the rising and falling of your shoulders as you breathe. Do this for 10 – 15 breaths. This simple activity is an instant stress buster.

While breathing, you could also place your hands over the diaphragm [the area that separates the chest from the abdomen] with the middle fingers touching each other. As you inhale, feel your chest expanding when the air enters your lungs. Your fingers will move about half an inch apart when the chest expands.

Abdominal Breathing

Assume a comfortable position; you can even lie down. Place your palms gently on the abdomen over the navel. As you inhale, allow your abdomen to relax and expand. Your palms will be pushed away from the body as the abdominal wall moves forward. Then, as you exhale, contract and gently draw the abdominal wall inwards. At first, it might seem confusing because we are habituated to expanding the chest and the diaphragm as we breathe in. Inhale and exhale slowly and deeply. Once you master the technique, count to three as you inhale and five as you exhale. Again, aim at extending the exhalation time—ideally it should be twice the time you take for inhalation.

Single Nostril Breathing

Few people know that though we have two nostrils, we predominantly use just one to breathe. As per yogic philosophy, the right nostril signifies the sun or the heating system of our body and the left nostril signifies the moon or the cooling system. Practicing single nostril breathing helps bring an awareness of which side of your body is dominant and also to bring balance between the right and the left side.

Sit in a comfortable position, keep only the thumb and index finger of the left hand straight and curl the other fingers in. Place the thumb gently on the left nostril and inhale through the right nostril. Now, with the index finger, close the right nostril and exhale through the left. This is right nostril breathing. Repeat this five times. Then do the same with your left nostril.

Chanting with Breathing

Focusing your attention on the breath helps to instantly calm the mind and relieve stress. But keeping your mind from wandering is easier said than done. That’s where chanting helps. While doing conscious breathing, begin to chant ‘let go, let go, let go’. As you chant, you’re literally letting go of pent up tensions and anxieties. You don’t have to speak the words out aloud, just repeat them silently in your mind. You could also chant Aum, So-Hum, or any other chant that you like.

Related » Morning Mantras (Chants) to Awaken the Power Within

Visualization with Breathing

Visualization too helps rein in the wandering mind. The best time to do them is while you’re lying on your bed just preparing to drift off to sleep. Lie on your back with the hands by your side and eyes gently closed. Begin with breathing consciously, taking care to keep the inhalation and exhalation soft and effortless—no deep breathing. Start to consciously relax your body, beginning from your toes, gradually working your way up. Suggest every part of your body to relax. Imagine that your body is weightless and floating in the air or that you’re lying on a beautiful beach with the waves gently clashing on the shore in the background. You could use music to help you with this imagination. Try this with a partner if possible. Each of you could take turns to guide the other into a state of relaxation.

Fix Your Breathing

When we are experiencing stress, the muscles of the neck and shoulders get tensed and breathing becomes shallow and rapid. For a majority of us, this becomes a habit and we continue to breathe incorrectly, even when we are not stressed. Simply learning to breathe the right way can help us handle stress better, reduce anxiety, improve sleep and normalize blood pressure. Our breath [pran in Sanskrit] is our life force. Harnessing its powers can help us restore health and vitality. As the yoga guru Krishnamacharya once said: “Inhale, and God approaches you. Hold the inhalation, and God remains with you. Exhale, and you approach God. Hold the exhalation, and surrender to God.”

The post How to Fix Your Breathing to Mitigate Stress appeared first on Complete Wellbeing.

The main aspects of pranayama are inhalation, exhalation and retention of breath. Pranayama always begins with inhalations and exhalations. This strengthens the lungs and balances the nervous system, preparing the body to hold the breath [retention]. Practising the different types of pranayama on a regular basis regulates energy flow to the 72 thousand nadis [channels through which consciousness flows] in our body, helping us improve our health and wellbeing.

8 TYPES OF PRANAYAMA

There are about 50 different types of pranayama described in the Vedas. In this article, we describe eight most common and significant types of pranayama:

CHANDRABHEDAN

METHOD

1. Sit in a meditative pose or in a comfortable position on the floor
2. Keep your back straight and shoulders relaxed
3. Close your right nostril with the right hand thumb
4. Inhale from the left nostril
5. Close the left nostril with the right hand index and middle fingers
6. Exhale from the right nostril.

This completes one round of Chandrabhedan pranayama. You can gradually do up to 20 rounds.

BENEFIT OF CHANDRABHEDAN PRANAYAMA:

• Cools the body and cures heartburn

WHO SHOULD AVOID

Avoid this pranayama if you suffer from low blood pressure. Note: This pranayama is to be done only during summer.

SURYABHEDAN

METHOD

1. Sit in a meditative pose or in a comfortable posture
2. Close your left nostril with your index and middle finger of the right hand
3. Inhaling from your right nostril
4. Close the right nostril with your right hand thumb
5. Exhale through the left nostril.

This completes one round of Suryabhedan pranayama. You can gradually do up to 20 rounds.

BENEFITS OF SURYABHEDAN PRANAYAMA

• Increases body heat and energy levels
• Improves digestion
• Purifies blood
• Delays ageing.

WHO SHOULD AVOID

• Avoid doing this pranayama if you suffer from acidity, hypertension or heart problems
• It is to be done only during winter.

ANULOM-VILOM [Alternate Nostril Breathing]

METHOD

1. Sit in a comfortable balanced meditative pose.
2. Use the right hand thumb to close your right nostril.
3. Inhale from the left nostril.
4. Close your left nostril with your right hand’s index and middle fingers
5. Exhale from the right nostril.
6. Do the reverse: inhale with the right nostril.
7. Close your right nostril with your right hand thumb.
8. Exhale with the left nostril.

This is one round of Anulom-Vilom.

BENEFITS OF ANULOM-VILOM:

• Balancing body temperature
• Relieving stress
• Cleansing the nadis in your body
• Improving blood circulation
• Promoting longevity.

REMEMBER

While practising Anulom-Vilom, you must breathe into your lungs and not into your stomach. It can be done the year round and by every one.

BHASTRIKA

METHOD

1. Sit in a meditative pose or in a comfortable position on the floor.
2. Keep the back straight and shoulder muscles relaxed.
3. Close the right nostril with your right thumb and bring your right elbow to the level of right shoulder.
4. Close your eyes. Inhale and exhale through left nostril—first slowly, then a little faster
5. Do the above steps about 20 – 25 times.
6. Take a long breath in and retain it for as long as possible

This is one round of Bhastrika pranayama. Now, repeat this round by closing your left nostril and breathing through your right nostril.

BENEFITS OF BHASTRIKA PRANAYAMA:

• Releases toxins from the body
• Reduces excess fat
• Enhances digestion
• Regulates the nervous system
• Purifies blood.

WHO SHOULD AVOID

Avoid practising Bhastrika if you suffer from hypertension, heart/lung complications or hernia. Weak persons [people with some illness or a low stamina] should avoid doing this pranayama too often.

UJJAYI

METHOD

1. Sit erect in a comfortable posture.
2. Inhale slowly and deeply through both nostrils.
3. Hold your breath for as long as possible.
4. Exhale slowly with a whispering sound, contracting the air passage.

This is a single round of ujjayi pranayama. You can start by doing 2 – 3 rounds.

BENEFITS OF UJJAYI PRANAYAMA:

• Strengthens the vocal cord
• Stimulates the thyroid gland
• Improves blood circulation
• Eases diseases of the lungs, chest and throat.

WHO SHOULD AVOID

Avoid doing this pranayama if you suffer from cardiac problems.

SHEETALI

METHOD

1. Sit in a comfortable position.
2. Close your eyes and relax your whole body with normal breathing
3. Put the tongue on the lower lip and try to roll the tongue.
4. Inhale deeply from the mouth.
5. Retain your breath for as long as possible.
6. Close the mouth slowly and exhale through the nose.

This is one round of sheetali pranayama. You can start by doing 2 – 3 rounds, and gradually go up to 15 rounds.

BENEFITS OF SHEETALI PRANAYAMA:

• Cools the body
• Cures acidity and hypertension
• Relieves indigestion and disorders of the bile
• Improves health of eyes and skin
• Cures tonsillitis.

WHO SHOULD AVOID

This pranayama is not recommended during winters. People suffering from a heavy cold must avoid sheetali pranayama.

SHEETKARI

METHOD

1. Sit in a meditative pose or in a comfortable posture on the floor
2. Keep the back straight and shoulders relaxed
3. Place hands on the knees, fingers relaxed and eyes closed
4. Join lower and upper teeth
5. Fix front portion of the tongue against the front teeth and the rest of the tongue on the palate
6. Separate the lips and inhale from the mouth making a chilling sound
7. Retain your breath for as long as possible
8. Exhale through both nostrils

This is one round of Sheetkari pranayama.

BENEFITS OF SHEETKARI PRANAYAMA

• Cools the body
• Keeps teeth and gums healthy.

WHO SHOULD AVOID

Avoid this pranayama if you suffer from low blood pressure.

BHRAMARI

METHOD

1. Sit in a meditative pose or in a comfortable position on the floor.
2. Keep your back straight, shoulders muscles relaxed and eyes closed.
3. Close both your ears with the index fingers of both hands.
4. Raise your elbows to the level of your shoulders.
5. Inhale deeply.
6. Retain your breath for as long as possible.
7. Exhale slowly making a buzzing sound like that of a bee.

BENEFITS OF BHRAMARI PRANAYAMA:

• Calms the body
• Relieves stress
• Makes the voice pleasant and melodious
• Strengthens vocal cords
• Cures diseases of the throat
• Increases concentration.

REMEMBER

For best results, practice Bhramari pranayama at night or early morning.

The more you breathe consciously, the longer you will live. As such Pranayama helps you stay healthy and younger for longer.

Updated on 14 January 2019

The post 8 Types of Pranayama — Techniques and Benefits appeared first on Complete Wellbeing.

Is this something you have developed over a period of time?
Shilpa Shetty: It’s come with life and experience, though I veer towards being cheerful. My mum tells me that I have always been a happy child, but my happiness now comes from the way I perceive life today. Earlier, if I was happy, it was more a thoughtless happiness. You don’t think too much as you go through life. But now, I measure things more and realise how fortunate I am, how good life has been to me. It’s all about perception.

Your association with yoga has shot into prominence only recently. But you are among the fittest actors in the industry. How have you maintained your youthfulness and your health over the years in spite of your long innings in a highly competitive, stressful industry?
Shilpa Shetty: I didn’t take up yoga to look good. I’ve never given a good figure too much importance. Fitness was more my target. I went to the gym not to look good but to feel good and be fit. I worked out and I wanted to maintain a healthy body. Like Bhagavan says, [Bhagavan is the founder of the Oneness University] if you want to be successful, if you want to achieve something in life, you need to be fit. If your immunity is low, it’s not going to allow you to work as hard as you would otherwise have. It stems from this understanding. I wanted to promote yoga wherever I could because as a celebrity I’m given a platform. It is unfortunate that yoga is a product of our country and we don’t value it. I felt it my duty that if I was to come out with a DVD on fitness, it shouldn’t be about weight training but about yoga.

My initiation into yoga was a very gradual process. The yoga shown in my DVD is the ashtanga yoga — it’s the oldest form of yoga. I took special training before I made that DVD and I wanted to know the nitty-gritty and the benefits of every asana I was doing. Earlier I was doing general yoga; I got into ashtanga yoga two years ago. Yoga targets the mind, body and soul — it’s this three-in-one practice. It is the holistic approach to life. It is a scientific way of being fit. It cures you if you are ill, tones your body, and keeps you fit. If you are unwell, you can’t do any other form of exercise but yoga. It is quite brilliant.

What is the Oneness University and how has it influenced you?
Shilpa Shetty: This originates in a district called Chittoor, and Amma and Bhagavan are the founders. Their aim in life is to help people achieve their dreams. The core belief is that you can achieve anything if your personal relationships are in order. This includes your relationships with your parents, brothers, sisters, and husband/wife. In life, there are problems and if you are not able to achieve success, it goes back to your roots. So when you sort that out, anything and everything is possible. These are very simple lessons which we have forgotten. We’ve forgotten our culture, our value system, and our very roots in this fast paced life.

This is a beautiful way to get connected with things that are of paramount importance.

I got initiated into this by chance. A family friend from Chennai spoke of this and we went to meet Amma and Bhagavan. It was the most surreal experience of my life. I’ve met several gurus because my parents are both very spiritual. But earlier, while I took all this very lightly, now with age and experience, we know logically why we need to follow it. Although the University started just 6 years ago, it has among its followers international celebrities like Nicole Kidman, Meg Ryan and Madonna to name a few. People are looking to India to fulfil their spiritual needs.

At the University, they teach you certain philosophies — women want to marry and the next stage to marriage is motherhood. Right from conception to the age of seven the child is completely influenced by his mother. It is intriguing. It is a huge learning process to realise how much you influence your child’s life right from conception. And it’s all very scientifically taught starting from the diet you eat. Most people abroad suffer from amnesia because they have a lot of bread and butter. They advocate a high protein diet and your memory comes back.

Do you practise yoga regularly?
Shilpa Shetty: Yoga has become a way of life for me. But that’s not all that I do. I also do weight training. I’m starting my film early next year and for that I want to look muscular, so I do weights but that doesn’t mean I’ve stopped yoga. I alternate it with yoga. I will tell you how my association with yoga became known. When I went as an inmate into the house of Big Brother [a reality television series broadcast in the UK], I used to meditate a lot because there was nothing else to do. I used to practise yoga because there was no equipment to workout, no treadmill, weights — nothing. To do some form of exercise, I used to do yoga; that’s how people got to know that I practise yoga and it became famous.

So, even if practising yoga was involuntary, what are the payoffs in terms of health?
Shilpa Shetty: Well, I can’t say that I’ve become calmer. The reason I started yoga initially was because I had a terrible neck problem. I started doing bhujang asana. My physiotherapist asked me to do yoga and I felt she obviously knew what she was talking about. I started practising it and was more and more intrigued by it. But again I had done yoga a very long time ago when I was doing karate — yoga was a part of the karate training but after that I lost touch with it.

What yoga does is that it just opens up all the windows in your body. When you start breathing right everything else falls into place. Even if you just do pranayama, it will help you.

Did it help in other ways like boosting your self confidence, and improving relationships?
Shilpa Shetty: I can’t attribute it all to yoga. The Oneness University has done a lot for me. It has opened me up more to life and living. It has made me more confident than I was. They say if you want to achieve something, you have to think about it. If you have the capability to achieve it, you just have to keep the goal in your head and work towards it. It can make you attain and manifest what you want.

Tell us something about your daily diet plan. Do you follow any diet regimen? What is your typical consumption? Do you eat with a purpose — to fulfil a nutritional need?
Shilpa Shetty: I am a foodie. I love food, but I eat the right food. I have a healthy diet. I keep one day in the week when I eat anything like cakes, kulfi, and gulab jamuns.

My day starts with aloe vera juice. It is great for your immune system; it’s great for your skin. Then I have porridge and tea. I avoid white sugar as far as I can and have only brown sugar. My theory is to replace everything white with brown — be it brown bread brown rice or brown sugar. I don’t eat steamed or boiled food. I eat normal food but cooked in a healthy vegetable oil or olive oil.

For lunch, I have dal rice [brown] or chapatti and chicken curry and one vegetable. If I am hungry in the evening, I’ll have one brown toast with two eggs and tea and, at night, I try and eat early. I eat a salad, soup and one chicken dish. My diet is very simple. It’s easy to follow.

Sticking to a diet regimen is not an easy task. How often do you feel like going on a binge?
Shilpa Shetty: I believe if you are really tempted to eat something, go ahead and have it. But if you indulge yourself too often, then it’s not temptation, it is greed.

What was the most sinful food you had in the last one week?
Shilpa Shetty: Today, I had two gulab jamuns from Jhama’s [A sweet shop in Chembur, Mumbai famous for its gulab jamuns]. I was shooting for Big Boss in Lonavla and, on my way back, I stopped at Jhama’s. He keeps the most amazing sweets. I had two gulab jamuns there. Here again if you want to eat such stuff have it during the day not at night! But I kind of make up for it by not touching sweets for the next few days. I maintain a 2000-calorie diet.

Do you have a dietician or nutritionist you consult regularly?
Shilpa Shetty: No.

If you were not in the film industry, would you still have given so much importance to your diet and fitness regime? In other words, do you think your health consciousness is a personal preference to remain fit in mind, body and soul, or is it just a choice that arises out of the demands of your profession?
Shilpa Shetty: Maybe. I started off as a volley ball player and my culture of fitness came from there. When you are a sportsperson, you are very conscious about what you are eating and how you are looking. I wear a waist chain and that always keeps me in check. If I put on a little weight, the chain comes higher and I know I have to lose it.

But aren’t you naturally thin too?
Shilpa Shetty: When I joined the industry, if you remember my first film, Baazigar, I was really plump. I feel my body has gone through a whole reinvention now. I try to make it look different. The first few years I barely even worked out. It’s a misconception that you can work out and look exactly how you want. You have to find a balance between a controlled healthy diet and exercise.

You have mentioned [in previous interviews] that co-stars like Salman Khan and Sanjay Dutt [who are fitness freaks themselves] have provided tips on staying fit. How important to do you think it is to have a fitness buddy? How do they inspire and motivate you?
Shilpa Shetty: Salman taught me to have a great backside. I had a good backside but you know how you want to fit into your jeans attractively? He taught me a couple of exercises for it. Sanju taught me calf raises. I had very thin legs and that helped. It’s very important to have a fitness buddy. They’ve been there they’ve done it and their experience is valuable. The other day I heard that a woman was watching a yoga programme on TV and she tried sheershasana and she is paralysed for life because there was a clot in her nerve. You need to do things the right way. In my yoga DVD, I haven’t attempted anything that is remotely dangerous. Not even the suryanamaskar because you may injure your back. Especially if you are weight training, it is important to have someone watch you when you are exercising. Do’s and don’ts are very important. I think a fitness buddy is great.

What makes you happy today?
Shilpa Shetty: Happiness is a state of mind and my goal is very clear. I set it for myself. As I move towards it, I feel happy. My family support keeps me happy. I know people love me.

How do you deal with lows?
Shilpa Shetty:I’ve been through tremendous lows, but I’ve had this attitude that I may be down but I am not out. There have been times when the press has written me off but I’ve kept my positive approach. God has been extremely kind to me. I feel His support, and that keeps me going.

What kind of relationship do you share with God?
Shilpa Shetty: A very special one. I believe I am His special child. I am very fortunate to be given so many opportunities — at 32 to have seen so much — to be given a doctorate, to win an international show, to be a household name in the UK, to be given so much respect even in this country.

Do you have a role model?
Shilpa Shetty: Madonna.

Which two people come to mind here as the fittest Indians?
Shilpa Shetty: Rekha and Jeetendra. Jeetendra saab is so fit, he is amazing. He dances so youthfully and is still so light on his feet. And Rekhaji for obvious reasons.

What would be your message for the readers of Complete Wellbeing?
Shilpa Shetty: Follow a healthy diet. If you don’t have time to work out, try and walk from your home to the station or use the stairs instead of the lift. Walk at least two kms a day. There is nothing wrong in eating sweets, only eat them in proportion.

For mental happiness — be positive.

The post I am God’s special child: Shilpa Shetty appeared first on Complete Wellbeing.

The word, yoga, originates from the Sanskrit word “yug,” which means to yoke or bind. In yoga, balance is achieved through the union of mind and body, and by practicing yoga we are able to keep ourselves centered and have harmony and peace in our lives.

The concept of poise

Nature comprises of appositional forces, the interplay of which releases the energy that animates all living things. Through the practice of yoga, we bring under control the appositional forces within us so that we are serene, and relaxed.

Asana

Asanas are not mere exercises. They do not take our breath away or make us hyper-ventilate. Yoga has 84 classical asanas [poses] with a variety of combinations. All asanas are performed in a systematic manner where our breath is co-ordinated with slow and rhythmic movements. During the asanas, we use the body as a guide to tell us how deeply we can go into a posture, when we experience fatigue, and how to move from one pose to the next without tension.

Each asana provides different benefits. For example, the sarvangasana or Shoulder Stand invigorates and rejuvenates the whole body, making the spine supple and the legs free from varicose veins. Also, each asana has certain contra-indications. For example, the Shoulder Stand should not be done by those who have high blood pressure, or by pregnant women.

Pranayama

Yoga makes us conscious of our breath. One important difference which is taught in yogic breathing is not to suck our tummy in as we inhale. As we inhale, we fill our lungs and breathe deeply to push our abdomen out. As we exhale, we throw our breath out, emptying our lungs and pulling our tummy in.

Our need to focus on breathing relates itself to prana or life force. It is a barometer reflecting our state of mind. Upper chest or shallow breathing occurs when we are stressed, anxious or frightened. If we continue to breathe this way for long periods of time, we become lethargic and depressed. To counter this, yoga recommends deep diaphragmatic breathing. Long, deep breaths relieve stress and tension. Ujjayi, kapalabhati, sitali, nadi shodhana, and bhastrika, are all examples of breathing techniques in yoga. Since breath is the bridge that connects both mind and body, we can control our breathing to bring about balance.

Meditation

We close our eyes, sit calmly and focus on the point between our eyebrows. This is the ajna or intellectual centre or the 3rd eye space. Keeping our breathing normal, we allow all thoughts to come and go without disturbing us. We observe them without judging.

Meditation is the process through which we learn to concentrate on the present with what is termed as “mindfulness.” By concentrating on the ajna, breathing in and out, and sitting in a calm posture, we allow ourselves to relax. At the same time, our concentration increases, making our mind less fragmented. With practice, we can attain calm and mental clarity.

As Swami Satchidananda said, “You can’t control the waves, but you can learn to surf!” Research has shown that meditation increases the feel-good hormone, endorphins, and decreases the stress hormone, cortisol, leading to better health.

Chanting

The word Om, made up of three Sanskrit letters A, U, and M, combined together makes the sound Aum or Om. During yoga, we chant this word for it is the primal sound which helps us connect with the deepness within. As we continue with this chanting, we reach a state of self-realisation and bliss. If we close our eyes and continue to repeat this word while breathing consciously, we also reach an altered state where mundane things cease to exist and, therefore, lose their power to throw us off-balance.

Ritual

The yogic way of life requires a disciplined approach. Yoga is to be done preferably in the early morning hours, after waking up. It needs to be done on an empty stomach [no meal should have been taken for four hours before exercise]. Loose and comfortable clothing should be worn. A non-slip mat should be used for exercising. Certain exercises should not be done by people with specific ailments. Most important—you ought to solicit the guidance of a yoga teacher. Done everyday, with conscious awareness of all the good it brings to our body and mind, yoga becomes a way of life.

Take a moment

Breathe in, open your hands and as you breathe out, close your hands to form a loose fist. Do this for a minute, focusing on what you are experiencing. Feel the difference as this simple co-ordination of your breath and body movements help your mind and body come into balance.

Yoga’s weight bearing postures, for example, create strong bones, the spine becomes supple, metabolism is balanced and stress is reduced.

Yoga helps us learn to accept, and let go. In the din of everyday life, it leads us to hear the music of our self. Most of all, it helps us feel balanced, harnessing our energies with calmed focus.

The post Yoga: A Fine Balance appeared first on Complete Wellbeing.