Air – Annamaya Kosa Stress Relieving Techniques – Using Hands

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

Introduction

The presence of air in the human body is most evident in the lungs. We inhale oxygen and exhale carbon dioxide. Without oxygen, the human brain is unable to function. When the oxygen flow is obstructed for a duration of four minutes, the brain will unfortunately suffer irreversible harm. Enhancing your body’s exposure to higher levels of oxygen can effectively stimulate its natural healing system. Oxygen treatment has been found to reduce the stress response, leading to a decrease in inflammation. Better levels of oxygen in the brain have been shown to significantly reduce stress and anxiety [1]. We will delve deeper into the connection between oxygen and stress relief in the Pranamaya kosa stress reduction techniques.

There are two types of Air-related Annamaya kosa stress-relieving treatments.

1. Techniques for relieving stress using hands
2. Techniques for relieving stress using skin

1. https://www.skaggschiro.com/blog/posts/is-hyperbaric-oxygen-therapy-a-good-remedy-for-stress-and-anxiety

Stress relieving techniques using Hands

Stress balls: Using stress balls can provide temporary relief from stress and anxiety by offering a tactile distraction and promoting relaxation. To effectively use a stress ball, firmly grip it with one hand and then let go. Continue performing the squeezing and releasing motion to alleviate stress and tension. It can be used for relaxation whether you’re sitting, standing, or going through stressful or anxious times. Keep squeezing the stress ball for as long as it helps you find relief from stress and anxiety. While some individuals may find it helpful to briefly squeeze and release a stress ball, others may opt to utilize it for a longer duration. Take all the time you need to unwind and let go of stress in whatever way suits you best [2]. A study discovered that utilizing a stress ball at home over a span of four weeks resulted in a significant decrease in levels of anxiety and depression [3].

Artistic activities such as drawing, painting, or creating crafts: Art therapy involves utilizing art as a means of achieving therapeutic goals, such as managing anxiety and stress. Engaging in artistic activities, as suggested by art therapy theory, can assist in establishing a connection with and conveying complex emotions that may be hard to articulate. The creative process generates fresh perspectives that transcend the limitations of language. Research suggests that individuals who engaged in painting for 20 to 45 minutes reported a boost in their recovery from negative mood symptoms [4]. Drawing can be a powerful tool for self-expression, a way to find inner peace, or a means of escaping from intrusive thoughts [5].

2. https://www.healthline.com/health/stress/do-stress-balls-work
3. https://pubmed.ncbi.nlm.nih.gov/37318078/
4. https://www.healthline.com/health/mental-health/anxiety-drawing
5. https://psychcentral.com/stress/art-therapy-ways-to-draw-your-stress-out

Journaling and Hand massage

Writing or Journaling: Discussing emotions can be helpful in managing stress and overcoming trauma. In a recent study, researchers examined the potential of expressive writing in reducing stress and anxiety. A study discovered that this approach effectively decreased stress related to stigma. Writing can be a helpful tool for individuals to improve their emotional regulation [6]. Journaling is a valuable practice that allows individuals to document their thoughts and emotions regarding various life experiences. It is highly beneficial to allocate a portion of your daily schedule for writing, even if it is just for a brief 5 to 10 minutes [7].Although finding time for writing can be challenging, dedicating just a few minutes each day can make a difference. Having a well-thought-out strategy can assist you in maintaining your routine, while keeping a journal can provide a sense of tranquility. You can also write the name of your favorite god continuously, like Rama koti.

Hand massage: Acupressure can offer a brief respite from symptoms of anxiety. Hand massage is a therapeutic technique that focuses on manipulating the hands and fingers to promote relaxation, alleviate stress and tension, and improve circulation. Often underestimated, this type of massage offers significant advantages for the body’s overall health and well-being. It has the potential to boost the production of endorphins, the body’s natural pain relievers, leading to a feeling of calmness and contentment. In addition, hand massage has been found to decrease cortisol levels, leading to a reduction in tension and anxiety [8].

A study conducted in 2017 discovered that hand reflexology had a positive impact on reducing anxiety levels in individuals who were about to undergo coronary angiography, a procedure used to diagnose heart abnormalities. Individuals who received hand reflexology or a basic hand massage reported a decrease in anxiety related to the procedure. Applying pressure to the HT7 point has been known to provide relief from anxiety. It can be found on the outer side of your hand, just below the crease of your wrist. There is a slight indentation present in this area. Gently massage the area for one minute using both hands [9].

6. https://www.health.harvard.edu/healthbeat/writing-about-emotions-may-ease-stress-and-trauma
7. https://psychcentral.com/stress/how-to-begin-journaling-for-stress-relief
8. https://www.aiam.edu/massage-therapy/benefits-of-hand-massage/
9. https://www.healthline.com/health/hand-reflexology

Hand Guestures or Mudras

Understanding mudras involves learning how to position your hands in specific ways. This approach will also help alleviate tensions. Some mudras that are commonly used for stress relief are Gyan mudra, Kalesvara mudra, Uttarabodhi mudra, Apan vayu mudra, and Anjali mudra. Find a comfortable spot to sit and try out any of these mudras for 5-15 minutes. Remember to breathe slowly and gently as you do so.

• Gyan mudra: Gently touch the tips of your index and thumb, while allowing your other three fingers to stretch, relax, and come together. (https://www.youtube.com/results?search_query=gyan+mudra)
• Kalesvara mudra: Perform the Kalesvara mudra by gently bringing the tips of your middle fingers into contact with each other. Gently touch the first two joints of your index finger and your thumb. Bring the remaining fingers inwards. Position your thumbs towards your chest and extend your elbows outwards. Pay attention to your breath and extend the moments of stillness after each inhale and exhale. (https://www.youtube.com/results?search_query=Kalesvara+mudra)
• Uttarabodhi mudra: Position your hands in front of the umbilicus. Interlock your fingers. It is important to connect the index fingers and thumbs of both hands. Extend your index fingers towards the ceiling while pointing your thumbs downwards. (https://www.youtube.com/results?search_query=Uttarabodhi+mudra)
• Apan vayu mudra: Gently press the tip of your index finger against the base of your thumb, with your second and third fingers touching the inner tip of the thumb [10]. (https://www.youtube.com/results?search_query=Uttarabodhi+mudra)
• Anjali Mudra: This mudra is incredibly simple to learn and is often one of the first gestures children are taught to do. Regularly practicing Anjali Mudra enhances mindfulness, concentration, and promotes a calm state of mind, alleviating stress [11]. (https://www.youtube.com/results?search_query=anjali+mudra)

10. https://srisrischoolofyoga.org/na/blog/yoga-for-anxiety-relief/
11. https://www.artofliving.org/in-en/yoga/yoga-poses/anjali-mudra

Key points

• Enhancing your body’s exposure to better levels of oxygen can effectively stimulate its natural healing system.
• Using stress balls can provide temporary relief from stress and anxiety by offering a tactile distraction and promoting relaxation.
• Art therapy involves utilizing art as a means of promoting relaxation and alleviating feelings of anxiety and stress. According to some research, individuals who dedicated 20 to 45 minutes to painting experienced a noticeable improvement in their negative mood symptoms.
• Expressing emotions through writing can be a helpful way to alleviate stress and cope with difficult experiences. Making a daily writing practice, even if it’s just for a few minutes, can have its advantages.
• Acupressure can offer a temporary respite from the symptoms of anxiety. Hand massage is a therapeutic technique that involves manipulating the hands and fingers to promote relaxation, alleviate stress and tension, and improve circulation.
• Mudras help to maintain specific hand positions. This strategy will also help alleviate any potential tension. Some popular mudras for relieving stress include Gyan mudra, Kalesvara mudra, Uttarabodhi mudra, Apan vayu mudra, and Anjali mudra.

Air – Annamaya Kosa Stress Relieving Techniques – Using Skin, Implementing Stress Relieving Techniques