Pranamaya Kosa Stress Relieving Techniques

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

The Pranamaya kosa is the second kosa in the human body. It represents life within the body. Typically, vital signs are used to describe the functioning of the human body. The respiratory rate and heart rate are two commonly used vital indicators. When no vital signs are detected, it is determined that the individual has passed away. Conversely, if vital signs are present, it is concluded that the person is still alive. If an individual is unwell, their vital signs may be affected. When someone is feeling stressed, their respiratory and heart rates tend to increase. Under normal circumstances, both respiratory and heart rates will be in a peaceful state.

There are primarily three categories of stress-relieving techniques of Pranamaya Kosa.

1. Stress relieving Asanas
2. Breathing exercises or Pranayama
3. Adorning oneself with a Rudraksha or Tulasi mala

Stress relieving Asanas

Asanas: Asanas form an integral part of Ashtanga yoga. Asanas are static sitting positions that are held for a prolonged period. We need to maintain a stable and calm body position for a duration of 4 to 24 minutes. Consistent practice of Asanas for 3 to 6 months will produce impressive outcomes. Some of the well-known asanas are Padmasana, Ardha padmasana, Vajrasana, and Shavasana. Any asana can be chosen and practiced regularly. These asanas can also be used as foundational positions for breathing exercises.

Padmasana: Padmasana, also known as the Lotus pose, is a cross-legged yoga posture that promotes deep meditation and provides relief for various physical ailments. Place the right foot on top of the left thigh and the left foot on the right thigh. Ensure that the soles of your feet are facing upwards and that the heel is positioned near the abdomen. Sit with your legs crossed and your hands resting on your knees in Gyan mudra. Maintain a focused and confident posture [1].

https://www.youtube.com/results?search_query=padmasana

Ardha padmasana: Ardha padmasana is known to have a positive impact on emotions, helping to alleviate feelings of sadness, stress, and fear. Begin by sitting on the ground with your legs extended straight in front of you. Now, gently bend your right leg and place the sole on the inner thigh of the opposite leg. Position the heel of the leg near the abdomen [2].

https://www.youtube.com/results?search_query=ardha+padmasana

Vajrasana: Take a seat with your legs extended straight in front of you. Assume a kneeling position by folding both legs and sitting. Ensure that your hips remain on your heels, with your toes facing backwards and your big toes touching at the back. It is known to promote relaxation, enhance breathing, stimulate key nerves, and help maintain hormonal balance, making it a beneficial practice for individuals dealing with anxiety [3].

https://www.youtube.com/results?search_query=vajrasana

Shavasana: The perfect position for relaxation is savasana, also known as corpse pose. Start by positioning yourself on your back on a stable, even surface. Spread your legs about 12-18 inches apart, finding the right distance to ensure your hip joints are relaxed. Lower the shoulder blades and bring them together, so they rest flat on the floor. Let the weight of your upper body gently settle on your shoulder blades. Next, the arms should be gently extended outwards, about 8-10 inches away from the body, with the palms facing upwards [4].

https://www.youtube.com/results?search_query=shavasana

1. https://www.artofliving.org/yoga/yoga-poses/lotus-pose-padmasana
2. https://pharmeasy.in/blog/health-fitness-benefits-of-ardha-padmasana-and-how-to-do-it/
3. https://sageuniversity.edu.in/blogs/vajrasana-natural-remedy-for-anxiety-relief
4. https://yogainternational.com/article/view/2-guided-relaxations-in-savasana-corpse-pose/

Breathing Exercises

Breathing Exercises or Pranayama: Multiple studies have demonstrated the effectiveness of incorporating regular breathing exercises into one’s routine to reduce tension and anxiety in the body. Improper breathing can have a significant impact on the exchange of oxygen and carbon dioxide in the body, resulting in various physical and emotional issues such as anxiety, panic attacks, and exhaustion [5]. However, there are several breathing exercises that can help you achieve a state of relaxation, allowing you to feel more calm and focused.

There are several breathing techniques that can be practiced to alleviate symptoms and promote a sense of well-being. The pranayama section of Hatha Yoga offers a comprehensive explanation of various breathing techniques. Anapanasati can also be seen as a form of respiratory exercise. Nevertheless, they utilized these strategies to flourish in their spiritual journeys.

Extend your exhale: Deep breathing may not always lead to relaxation. When you take a deep breath, it triggers the sympathetic nervous system, which is responsible for controlling the fight-or-flight response. On the other hand, exhaling is connected to the parasympathetic nervous system, which has an impact on our body’s capacity to unwind and find tranquility.

Abdomen breathing: By utilizing your diaphragm, which is located below your lungs, you can reduce the effort required for breathing.

Focusing on your breath: Practicing deep and focused breathing can be beneficial in reducing feelings of anxiety. This technique can be done in a relaxed and comfortable setting, whether you’re sitting or lying down.

Equal breathing: Equal breathing is a breathing technique that has its roots in the ancient practice of pranayama yoga. You should aim to inhale and exhale for equal durations.

Resonant breathing: Resonant breathing, also referred to as coherent breathing, can be a helpful technique for reducing anxiety and promoting relaxation. Inhale softly through your nostrils, keeping your mouth shut, for a duration of six seconds. Avoid excessive inhalation of air. Breathe out for six seconds, allowing your breath to exit your body in a calm and relaxed manner. Don’t try to push it.

Alternate nostril breathing technique: Close the right nostril with your right thumb and gently breathe in through the left nostril. Hold your breath by pinching your nostrils closed with your right thumb and ring finger. Use your right ring finger to close your left nostril and exhale through the right nostril. Take a moment to pause before inhaling again. Breathe in slowly through your right nostril. Hold your nose shut once more and take a brief break. Now, open the left side and exhale, taking a moment before inhaling again [6].

It is recommended to incorporate these breathing exercises into your daily routine for a duration of ten minutes. It will yield favorable results within a timeframe of three to four months.

5. https://onlinelibrary.wiley.com/doi/10.1002/da.22076
6. https://www.healthline.com/health/breathing-exercises-for-anxiety

Wearing a Rudraksha or Tulasi mala

Wearing a rudraksha or tulasi mala has been a long-standing practice to help alleviate anxiety. While they have strong ties to religious traditions, they offer a wide range of advantages. They will enhance the user’s energy levels and help them stay focused. Several studies have already proven the efficacy of wearing a rudraksha or tulsi mala in reducing stress.

Rudraksha mala: The 5 Mukhi Rudraksha possesses a calming and focusing energy that helps alleviate stress, unease, and inner restlessness. It promotes a sense of inner peace, harmony, and emotional balance, enabling the user to approach life’s challenges with a calm demeanor [7].

Tulasi mala: The Tulasi Mala offers a wide range of health benefits. Tulsi, renowned for its therapeutic benefits, is an adaptogen that supports the body’s response to stress. Wearing tulsi mala is believed to enhance immunity, alleviate stress, and promote respiratory well-being. It serves as a natural detoxifier, enhancing skin health and overall well-being [8].

7. https://timesofindia.indiatimes.com/life-style/soul-search/5-mukhi-rudraksha-benefits-and-wearing-rules/photostory/108270732.cms
8. https://timesofindia.indiatimes.com/life-style/soul-search/why-krishna-devotees-wear-tulsi-mala/photostory/105821192.cms?picid=105821198

Key points

• The second layer of the human body is referred to as the Pranamaya kosa. Pranamaya kosa stress-relieving practices can be divided into three distinct types: asanas, breathing exercises or pranayama, and wearing Rudraksha or Tulasi mala.
• Asanas are static seated positions that are held for an extended period of time. We must ensure that the body remains stable and stationary in the same position for at least 4 to 24 minutes. Consistently practicing Asanas for 3 to 6 months will yield impressive results. Some popular asanas include Padmasana, Ardha padmasana, Vajrasana, and Shavasana.
• There are different breathing exercises that can assist in triggering a relaxation response, fostering a feeling of tranquility and balance. These include extending your exhale, practicing abdominal breathing, focusing on your breath, maintaining equal breathing, engaging in resonant breathing, and trying alternate nostril breathing.
• Wearing a rudraksha or tulasi mala has been a traditional method to help reduce anxiety. The 5 Mukhi rudraksha possesses a tranquilizing and centering influence that aids in relieving stress, anxiety, and emotional turmoil. Wearing a tulasi mala is said to offer a range of health benefits, including strengthening the immune system, alleviating stress, and improving respiratory health.

Manomaya Kosa Stress Relieving Techniques, Implementing Stress Relieving Techniques