Yoga - Distressing Doctors

by Vaishnavi Murali / inbreathing, Distress, doctors, Mental-Health, Stress, Stress Levels, yoga,

Here are five ways to quickly relax during hectic work hours. 

 

1. Alternate nostril breathing 

How To Do Alternate Nostril Breathing:

  1. Sit in a comfortable position with the spine long and the hips relaxed. Release any tension from your jaw. Close your eyes.
  2. Place your left hand on your left knee with the palm face upward or in the Chin Mudra by pressing the index finger and thumb together.
  3. Place the tip of the right hand's index finger and middle finger in between the eyebrows with the ring finger and little finger on the left nostril and the thumb on the right nostril. Use the ring finger and little finger to open and close the left nostril and the thumb for the right nostril.
  4. On an exhalation, close the right nostril with your thumb and breathe out through the left nostril.
  5. Breathe in through the left nostril and then close with the ring finger.
  6. Release the thumb on the right nostril and breathe out through the right nostril.
  7. Inhale through the right nostril, close with the thumb, release the ring finger from the left side and exhale through the left nostril.
  8. These two full breaths are called one round of Alternate Nostril Breath.
  9. Perform 5–9 rounds of this alternating breath between the nostrils. Remember to always inhale through the same nostril you just exhaled through.

 

2. Instant relaxation technique 

IRT is very effective if you have no time to relax. It takes only 1 to 2 minutes to relax the body. You can do 4-5 times or more in a day.

It is typically done in Shavasana (corpse pose), lying down, but it also can be done sitting on a chair. It involves voluntarily tightening all body parts, starting from toes to head and releasing instantly (collapsing the whole body), thus creating a burst of blood flow and energy throughout the entire body; this produces the effect of instant relaxation by quickly releasing energy blocks and revitalizing the whole body.

Then RELAX for a moment and observe the entire body.

After that, you can chant AUM from 7 to 11 rounds, either loud or chant in your mind if you are doing it outside.

This practice can be done anytime, anywhere (at home, office, school, library, or while travelling), but not with a full stomach.

 

3. Biofeedback 

Biofeedback is a mind-body technique that uses visual or auditory feedback to teach people to recognize the physical signs and symptoms of stress and anxiety, such as increased heart rate, body temperature, and muscle tension.

By learning how to control the physical and psychological effects of stress using biofeedback, people can learn how to relax their minds and bodies and better cope with the symptoms of stress.

Biofeedback aims to make subtle changes to the body that result in a desired effect. This might include relaxing specific muscles slowing heart rate or reducing feelings of pain. 

 

4. Stretching 

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

 

5. Guided meditation  

Guided meditations can be helpful for many people, from first timers to meditation sceptics to seasoned experts. Whether you're new to meditating or not, a guiding voice is sometimes your best way in when it becomes difficult to shut out the noise of the busy world around us.

 

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