Fire – Annamaya Kosa Stress Relieving Techniques

Water – Annamaya Kosa Stress Relieving Techniques, Implementing Stress Relieving Techniques

Stress Relieving Through Feet

While it is not feasible to pinpoint the fire element within the human body, energy is crucial for the optimal functioning of every cell in the body. To maintain proper bodily function, a daily energy intake of 2400 Kcal is required. Therefore, it is crucial to have a clear understanding of the significance of the fire element in the body.

There are two categories of stress-relieving techniques that focus on the fire element in Annamaya Kosa.

• Relieving stress using feet
• Stress relief through eyes

Feet for Stress management:

Engaging in physical activities: Engaging in regular physical activity can greatly enhance your body’s capacity to utilize oxygen and promote better circulation. Both of these changes have a direct effect on the brain. Harvard Health states that exercise has the potential to lower stress hormones like adrenaline and cortisol, while also boosting the production of endorphins in the brain. Endorphins are the neurotransmitters responsible for the euphoric feeling known as runner’s high. This is the sense of satisfaction and contentment that many individuals experience following a workout. Engaging in physical activity can provide a much-needed break from the stresses of life, allowing you to unwind and clear your mind. Taking a moment to exercise can offer a valuable respite from a demanding situation [1].

Several studies have shown a strong correlation between regular exercise and the ability to handle acute stress in healthy adults [2]. According to the Department of Health and Human Services, it is recommended that healthy adults engage in a minimum of 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both. Even short bouts of physical activity can have significant benefits. For instance, if you’re pressed for time and can’t fit in a 30-minute stroll, you could try taking a few 10-minute walks instead [3]. Staying active throughout the day can provide you with numerous health benefits.

Sports and games: Sports and games are an important aspect of life. Engaging in sports can have a positive impact on your well-being and offer various advantages. Engaging in sports can provide a multitude of benefits for both your mind and body. Not only does it help to relax your mind, but it also works to strengthen your muscles and improve your overall health. Starting to practice sports is a straightforward way to enjoy the advantages it brings to your life. Participating in team sports during childhood has been linked to improved mental health in adulthood [4]. Engaging in various sports can be beneficial for reducing stress [5].

1. https://www.healthline.com/health/heart-disease/exercise-stress-relief
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/
3. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
4. https://www.webmd.com/mental-health/benefits-of-sports-for-mental-health
5. https://www.sportsuncle.com/blog/article/sports-reduce-stress

Walking

Walking has a positive impact on your mood as it enhances blood flow and circulation to the brain and body. It has a positive impact on the hypothalamic-pituitary-adrenal (HPA) axis, the central nervous response system. This effect is valuable as the HPA axis plays a crucial role in regulating the body’s response to stress. Going for a walk can help you unwind and alleviate stress. It is advisable to walk for 30-45 minutes, whether in one go or in 10-minute segments. It ends up being approximately 2-4 miles [6].

Research has discovered that engaging in physical activity and practicing relaxation techniques can effectively reduce stress. Incorporating both exercise and relaxation techniques can be a powerful way to quickly reduce stress, as it has been shown to decrease systolic blood pressure [7]. Walking has been shown to have a positive impact on one’s mood. It also improves your sleep quality.

Taking a stroll outdoors can work wonders for reducing stress levels. A study found that spending an hour in nature can significantly reduce stress levels by positively affecting the brain’s response. In addition, spending time outdoors enables your body to naturally produce vitamin D through sun exposure. This can be beneficial in fighting seasonal affective disorder (SAD), also referred to as winter depression [8].

Are you just beginning your journey? Understand that beginning with a small scale is a wise decision. Any amount of time is sufficient! Even dedicating a few minutes can make a significant difference and is far better than doing nothing at all. Gradually increase your daily workout duration to a minimum of 30 minutes [9].

6. https://www.webmd.com/fitness-exercise/mental-benefits-of-walking
7. https://pubmed.ncbi.nlm.nih.gov/28840638/
8. https://www.nature.com/articles/s41380-022-01720-6
9. https://www.bluecrossnc.com/blog/healthy-living/fitness/benefits-of-walking

Dancing

Dancing has been shown to effectively alleviate symptoms of depression and anxiety. According to a study, engaging in a 25-minute dance session was found to decrease depression symptoms by 47%, while extending the dancing time to 45 minutes resulted in a 57% reduction in anxiety symptoms. Additional studies have discovered that dancing has the potential to lower cortisol levels, which are typically elevated during periods of stress. Dancing can greatly improve your mood. Dancing has a multitude of effects that extend beyond just boosting your mood [10].
A review has determined that dance can be a practical substitute for conventional forms of physical activity. Research has also indicated that dance can have positive effects on the physical and mental well-being of individuals, including those with medical conditions [11].

10. https://carolinadance.com/about/news/how-can-dance-improve-mental-health
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9234256/

Stress Management Using Eyes

Enjoying TV shows or movies: Viewing funny clips has been associated with an instant decrease in stress levels and an enhancement in overall happiness. The positive effects gradually decreased after 30 minutes. Comedies are a go-to choice for many people when they need a good laugh. They’re not only entertaining, but they also provide a temporary boost to our well-being, all without costing a dime. There were no lasting impacts over time [12]. Movies can also offer a chance to delve into and connect with our emotions in a secure environment. Due to the significant influence of films, there is a growing interest in utilizing them as a therapeutic tool. Film therapy has the potential to assist individuals in navigating challenging emotions, which may lead to enhancements in their mental well-being.

Movies can also be a valuable tool for teaching life skills, as they depict how characters navigate challenges. Film therapy has been found to have a positive impact on family dynamics, fostering better understanding and communication between parents and teenagers. Research has shown that it can reduce anxiety and enhance engagement in therapy [13].

Watching movies can have numerous advantages. Improving your mental health, reducing stress, and strengthening relationships are all potential benefits. Watching a great comedy can be a helpful way to alleviate stress. Based on a study conducted in 2016, it was found that laughter has the ability to decrease the presence of stress hormones in the body, including cortisol and adrenaline. If you’re not in the mood for laughter, perhaps you could consider watching a drama or a tearjerker [14].

12. https://www.sciencedirect.com/science/article/pii/S2451958823000039
13. https://theconversation.com/watching-movies-could-be-good-for-your-mental-health-214325
14. https://psychcentral.com/blog/how-watching-movies-can-benefit-our-mental-health

Observing the wonders of nature and pictures

Observing the wonders of nature: Find solace in the embrace of nature to rejuvenate your mind and body. Studies have revealed that dedicating 120 minutes per week to being in nature can have a positive impact on one’s health and overall well-being. When you’re feeling low, take a moment to step outside and immerse yourself in the beauty of nature. Walking through the woods has been shown to have a positive impact on mental health, and even catching a glimpse of the forest from a hospital room can provide a sense of well-being. If you want to boost your spirits, head for the hills. The beauty of nature lies in its ability to gently captivate your attention, soothing your nerves instead of overwhelming them [15].

Calming pictures: Calming pictures of nature, seascapes, and fractals can create a sense of tranquility. Research suggests that images of nature have a calming effect on the orbitofrontal cortex. This part of your brain is responsible for controlling emotions. When anxiety or depression symptoms arise, the orbitofrontal cortex may become hyperactive, leading to feelings of stress or worry. Looking at serene ocean images can also create a calming sensation. Fractals in nature are patterns that repeat on smaller and smaller scales. Fractals are abundant in nature, appearing in shells, flowers, leaves, snowflakes, and river deltas. Architecture also includes deliberately crafted designs. Studies have shown that fractals can be beneficial for reducing stress. These patterns have the potential to bring about positive psychological effects, especially in terms of promoting relaxation. If you’re looking to reduce stress, consider taking a moment to admire the intricate patterns of a succulent or sunflower. These natural wonders can provide a soothing and calming effect [16].

15. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety
16. https://www.health.com/condition/stress/relaxing-images-to-destress

Watching aquariums and cool colors

Observing aquariums: Keeping fish can be highly beneficial and watching them can be quite soothing. Owning a fish in your home can bring about a multitude of benefits. It can help reduce stress levels, promote a sense of tranquility, and enhance your overall mood.
There are several benefits to observing a fish.
Stress alleviation – Research has indicated that being in the presence of fish can have a calming effect on stress levels, making it a valuable tool for promoting overall well-being and providing a welcome distraction from the demands of everyday life. Observing an aquarium or fish tank can effectively reduce stress and anxiety, providing a calming effect on your nerves.
Research has shown that observing fish in a spacious aquarium can have a positive impact on blood pressure levels, on your mood and mental stability. They also asserted that the longer someone observed a fish, their attitude improved. Observing fish brought a sense of tranquility and satisfaction to the viewers [17].
The soothing sound of flowing water in an aquarium can be incredibly calming, which is why it’s often included in relaxation music and apps. Nevertheless, water alone is insufficient to produce the soothing and serene effects that aquariums offer. Researchers conducted a study comparing the calming effects of an aquarium filled with water alone to one containing fish. It has been found that the presence of fish, whether it be more fish or any fish at all, can greatly enhance the relaxing effect on our bodies [18].

Calming colors: Scientific research suggests that gazing at certain colors can aid in relaxation. If you’re feeling excessively overwhelmed, using color can be a helpful way to relieve stress. Observing a variety of colors can be quite soothing and effective in relieving stress. Blue is often associated with a sense of coolness and astringency. Opt for a soft and neutral tint to create a calming atmosphere. Green exudes a sense of tranquility and serenity. Green is a highly appealing and delightful color, as it symbolizes the beauty of nature. It creates a sense of harmony that can alleviate anxiety and promote a calm and rejuvenated state [19].

According to a study, taking just two minutes to observe one of the five foliage colors (green, light green, green-yellow, green-red, and green-white) has been linked to a sense of physiological calm. In addition, these colors were associated with positive emotions, such as tranquility, coziness, and a sense of being in harmony with nature. Consequently, having these colors in your environment can enhance relaxation and emotional well-being [20].

17. https://www.mhainde.org/the-therapeutic-benefits-of-having-a-pet-fish/
18. https://www.aqueon.com/articles/ways-keeping-fish-may-help-reduce-stress
19. https://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/7-relaxing-colors-and-how-they-affect-your-mood/articleshow/46946305.cms
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7855717/

Key Points

1. According to a study, taking just two minutes to observe one of the five foliage colors (green, light green, green-yellow, green-red, and green-white) has been found to be associated with a sense of physiological calm.
2. There are two categories of fire related Annamaya kosa stress-reducing techniques: those that focus on relieving stress through the feet and those that focus on relieving stress through the eyes.
3. Regular exercise has been shown to have a positive impact on your overall well-being. It can help reduce stress and promote the production of feel-good chemicals in the brain.
4. For instance, if you’re pressed for time and can’t fit in a 30-minute stroll, you could opt for a couple of 10-minute walks instead. Staying active throughout the day can provide you with numerous health benefits.
5. Engaging in sports can provide a multitude of benefits for both your mind and body. Not only does it help to relax your mind, but it also works to strengthen your muscles and improve your overall health. Tennis, running, wrestling, and cycling are excellent sports for reducing stress.
6. Walking is great for boosting blood flow and circulation to the brain and body.
7. A study has shown that spending an hour in nature can significantly reduce stress levels by positively affecting the brain’s response.
8. Watching funny videos has been associated with an instant decrease in stress levels and an improvement in overall happiness.
9. Watching movies can have numerous advantages. It has the potential to enhance your mental well-being, alleviate stress, and foster stronger connections.
10. Devoting 120 minutes per week to immersing oneself in nature has been shown to have a positive impact on overall health and well-being. Nature presents scenes that gently capture your attention rather than immediately seizing it, creating a soothing effect on your tensions instead of overwhelming them.
11. Calming Images of nature, seascapes, and fractals can create a sense of tranquility.
12. Fish may be quite beneficial to keep and soothing to gaze at. There are numerous advantages to owning a fish in your home, including less stress, more tranquility, and improved overall mood.
13. If you are feeling unduly overwhelmed, you can utilize color as a stress reliever. Colors like blue, green, pink, white, violet, grey, and yellow have a calming effect and can help alleviate stress.

Air – Annamaya Kosa Stress Relieving Techniques – using hands, Implementing Stress Relieving Techniques