In the busy schedule of work rushing from office to home, most of the peoples are being stressed and live their life in anxiety. So here are some simple tips if you are searching for how to get relief from anxiety. None of the medicine has been mentioned or suggested here because many of us know about the physical activity which is been explained or told by the experts in the debate, and we believed it too.
The advantages of exercise in refining one's physical condition, combatting ailments while relieving one's stress and bouts of anxiety, are widely known. Hence, staying physically active is of paramount importance during the current pandemic, which has managed to up our anxiety levels. Exercise also has an important role to play in maintaining mental fitness, which can reduce stress. Physical activity is effective at removing tiredness, improving attentiveness, and enhancing overall cerebral function. This can be particularly helpful when stress has exhausted your energy or capacity to concentrate.
When stress impacts the brain, with its multitude of nerve connections, the rest of the body feels the impact. And if your body feels restored, so does your mind. Workouts and physical training generate endorphins - chemicals present in the brain that act as natural painkillers and also improve the quality of sleep, which in turn reduces stress and anxiety. Below are some exercises that help ease anxiety, decrease overall tension, uplift and soothe mood, recover sleep patterns, and improve self-esteem:
To perform this exercise, you must be seated with your eyes closed, with your concentration turned towards your breathing. Inhale naturally, preferably through the nostrils, and while you do so, don't attempt to hold your breath. Be attentive to the sensation of the breath as it passes in and leaves the nostrils.
You must start by placing one hand on your stomach, and the other should be positioned on your torso. At a count of four, take a deep breath. Hold your inhalation for a count of three. Breathe out for a count of four. Ensure that the hand on your chest remains fairly motionless, while the hand on your tummy rises mildly upwards. Contract your belly muscles to exhale, and breathe out through your mouth.
Replicate the move many times, till your mind is settled on the breath
Step one: Breath in for a count of 4
Step two: Hold your breath for a count of 7
Step three: Let your breath out for a count of 8
Replicate for about four times.
Alternate nostril breathing
In this exercise, you must make use of your right thumb to close your right nostril. By gradually breathing in through your left nostril, you must consider taking a pause for a count of one. This must be followed by closing your left nostril with the help of your ring finger and slowly releasing your thumb off your right nostril. Breathe out and breathe in through your right nostril. Take a break for a count of one. This must be followed by closing your right nostril with your right thumb and exhaling through your left nostril.
When you feel stressed out, you might witness strain or tension happening in your muscles. This muscle stress will further increase your levels of anxiety. By releasing muscle stress, you can reduce your anxiety levels too. While performing this relaxation exercise, you must be seated in a quiet and comfortable place with your eyes closed, and you must be focused on your breathing. Breathe in through your nose and breathe out of your mouth. You can use your hand to make a fist, squeezing it tightly. Notice the stress in your hand. Gradually open your fingers, while being conscious of how you feel. You may witness a feeling of strain leaving your hand, while you feel lighter and more relaxed. You can continue tensing and then freeing various muscle groups like your shoulders, hands, and legs.
Running is one of the best workouts for recovering your health. Apart from burning calories, this physical movement greatly lowers the threat of heart ailments. Running can uplift your mood in many ways. It causes long-lasting alterations in our 'feel-good neurotransmitters, serotonin, and norepinephrine, both during and post-exercise, and can have meditative effects on the brain. Running makes it easier for you to fall asleep at night, which aids your mental health by refining memory, reducing stress levels, and guarding against depression
These are a series of self-paced, flowing body movements and inhalation techniques. Even though the movements are deeply rooted in martial arts, they have been designed in a way to calm the mind and condition the body. Hence, Tai Chi is an exceptional workout for offering relief from stress. This mind-body practice has numerous health benefits such as building bone density, lowering blood pressure, strengthening the immune system, and even easing conditions like arthritis and heart failure.