Akasa – Annamaya Kosa Stress Relieving Techniques

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

Akasa or Space is the fifth element of Annamaya Kosa. Speaking and listening are intricately linked to the Akasa element. Therefore, Annamaya Kosa stress-relieving treatments related to the Akasa element can be categorized into two groups.

• Effective techniques for managing stress through voice
• Effective techniques for reducing stress through active listening

Effective techniques for reducing stress through voice:
Speaking: Psychotherapy, commonly referred to as talk therapy, is the method by which mental health professionals engage in conversations with their patients. Talk therapy is utilized to uncover and address the underlying causes of emotional distress. Counselling is a type of talking therapy where you have the opportunity to speak confidentially with a therapist. They help you find solutions to life’s challenges. For certain individuals, talk therapy offers a secure environment to explore and work through the emotions and challenges that arise from everyday stress, medical conditions, relationship difficulties, grief, or the aftermath of a traumatic event.

A talk therapy session usually lasts for about an hour, but it is often shortened to 50 minutes. At first, you can expect to attend therapy sessions on a weekly basis. Attending weekly sessions is a significant commitment, but it offers the opportunity to develop a strong relationship with your therapist and adapt to the therapeutic process [1].

If you’re unable to locate a counsellor or therapist, consider sharing your thoughts and emotions with trusted friends or supportive individuals. Well, Initiating a conversation with your doctor regarding your anxiety symptoms is the initial stride towards seeking assistance. Sharing your concerns with loved ones can aid them in comprehending how to provide you with the necessary support.

Singing: Singing is a thoughtful activity. There is a multitude of processes occurring within your body and mind while you sing, capturing your complete attention. Singing can boost your self-assurance. Singers experience a delightful sensation and a surge of energy when endorphins are released. Acquiring a new skill, honing your abilities, and engaging in group activities can greatly enhance your confidence and self-esteem. Singing has been found to decrease cortisol levels, helping to alleviate stress and tension. Research has shown that singing can have a positive impact on our mental well-being by triggering the release of endorphins and oxytocin in the brain, helping to alleviate tension and anxiety [2]. Singing has been proven to lower anxiety because it increases feelings of trust and bonding. This is due to the release of oxytocin, a natural hormone produced in the hypothalamus.
Recently, researchers conducted a study on the effects of music therapies on health-related quality of life. They aimed to find the most effective approach to promote relaxation, release, and recovery. A recent comprehensive analysis revealed that singing has been shown to have significant positive effects on mental health, while the impact on physical health-related quality of life is relatively smaller [3]. One might choose to sing movie tunes, private albums, or devotional songs of their favorite god.

1. https://www.healthline.com/health/mental-health/talk-therapy
2. https://www.singupfoundation.org/singing-health
3. https://www.health.harvard.edu/blog/can-music-improve-our-health-and-quality-of-life-202207252786

Chanting and Laughing

Chanting: Mantra is a form of meditation that involves the repetition of a sound, word, or phrase. The Vedas, or ancient religious scriptures from India, contain the most ancient mantras ever recorded. Mantras are often repeated silently, sometimes aloud, and they are commonly associated with breath and rhythm. Mantra meditation can help to calm the mind, enhance mental clarity, and foster a sense of inner peace.
A study found that practicing a specific chant for ten minutes can have several positive effects, including reducing stress, anxiety, and depressive symptoms, improving focus, enhancing positive mood, and fostering a sense of social togetherness [4].
Choosing a mantra to chant can be influenced by one’s interests and cultural background. Two well-known mantras are OM and the Gayatri Mantra. Another technique you can try is to repeatedly chant the name of your favorite deity. Many individuals choose to practice chanting a mantra 108 times each day.

Laughing: Laughter therapy is an effective method for reducing stress and anxiety without the need for medication. Therapeutic laughter is an effective and accessible technique that can be easily incorporated into various settings. Laughter therapy has been shown to have a positive impact on anxiety and depression, as it helps to reduce stress and boost mood [5].
A confident smile can have a positive impact on your immediate interactions. When you burst into laughter, it not only brightens your mood but also triggers various physical changes in your body. Laughter has the power to stimulate various organs, trigger and alleviate your stress response, and help reduce tension. It will prove to be highly beneficial for you in long term. Laughter has numerous benefits for your well-being, including boosting your immune system, relieving pain, increasing personal happiness, and lifting your mood. Laughing can be a powerful tool for managing stress, despair, and anxiety, while also boosting your overall happiness. It can also enhance your self-confidence [6].

4. https://www.healthline.com/health/mind-body/mantras-for-anxiety
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8496883/
6. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Managing stress through Active Listening

Enjoying some tunes, songs: Music has a profound effect on our emotions and physical well-being. Listening to upbeat music can enhance your focus and productivity. Slowing down the tempo can have a soothing effect on your mind and body, providing a sense of comfort and relieving the stress accumulated throughout the day. Music has the ability to assist individuals in finding relaxation and effectively coping with stress.
Research supports these personal musical experiences. According to recent studies, it has been found that music with a tempo of 60 beats per minute can cause the brain to align with the rhythm, inducing alpha brainwaves within the frequency range of 8 to 14 hertz. This brainwave is commonly found when we are in a state of relaxation and heightened awareness.

In order to achieve a state of deep relaxation and induce sleep, it is recommended to spend a minimum of 45 minutes in a calm and comfortable position, while listening to soothing music [7].

These three forms of music have been found to be effective in reducing anxiety. Classical music, binaural beats, and sound healing.
Classical music: Listening to classical and other relaxing music has been shown to have a positive impact on heart rate, blood pressure, and cortisol stress hormone levels.
Binaural beats: Binaural beats are a different kind of music that could potentially assist in alleviating stress and anxiety. Binaural beats are created by playing two sounds with slightly different frequencies. The brain perceives both tones as being the same, even though one is slightly higher or lower than the other.
Sound healing: Sound healing with tuning forks, gongs, or singing bowls. When these are activated, they generate vibrations that can greatly influence both the body and mind.

Imagine a stone being tossed into water. Once the stone touches the water, small ripples emanate from the point of impact. The music vibrations symbolize the waves, while your body serves as the medium through which they propagate [8].

Listening to songs, especially religious songs or bhajans, can be a great way to relax and find peace. Listening to mantras can be a powerful tool for reducing stress. Consistently practicing active listening for at least 30 minutes every day at a designated time will lead to more favorable results.
Regularly engaging in activities such as listening to motivational speeches, pravachanas, humor, mimicry, and more can be beneficial in alleviating stress and anxiety. It is often wise to consider the advice of well-wishers.

7. https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music
8. https://meditationmoments.com/meditation/music-to-reduce-anxiety

Key Points

• Talk therapy is used to explore and address the root causes of emotional distress. Consider seeking advice from a medical professional or confiding in trusted individuals in your life.
• Singing requires focus and presence. Singing can boost your self-assurance. Singing has been found to reduce cortisol levels, helping to alleviate stress and tension.
• Mantra is a form of meditation that involves the repetition of a sound, word, or phrase. A study found that practicing a specific chant for ten minutes can have numerous benefits, including reducing stress, anxiety, and depressive symptoms, improving focus, enhancing positive mood, and fostering a sense of social togetherness.
• Slowing down the tempo can bring a sense of tranquility to your mind and body, offering a comforting escape from the stresses of the day. In order to achieve a state of deep relaxation and induce sleep, it is recommended to spend a minimum of 45 minutes in a calm and comfortable position, while enjoying soothing music.

Pranamaya Kosa Stress Relieving Techniques, Implementing Stress Relieving Techniques