One Minute Breath (Breathing) to Rid Yourself of Anxiety
Breathing comes naturally — you do it from the moment that you are born. As you grow, however, the way in which you breathe changes. Most adults find that they fall into bad habits when it comes to breathing. Without even realizing it, they begin to take short, sharp breaths on a regular basis. Not only are these breaths ineffective to your health but they can also induce panic and enable stress. With that in mind, it’s crucial that we take part in exercises to improve the way in which we breathe. The one-minute breath pranayama is something all students should learn to do.
When you first start your journey into the world of kundalini yoga, you will embark on a range of pranayama techniques. The one-minute breath is a fundamental part of your practice. Boasting remarkable stress and anxiety-relieving qualities, this method could help to improve all areas of your mental and physical health. Aside from that, it offers you a brief period of calm and relaxation. Within this time, your mind should be entirely clear and your body as relaxed as possible. Think of it as a break from the busy troubles of the world; a period in which you can simply be yourself.
Getting started with this pranayama doesn’t have to be difficult. Students of kundalini yoga must set aside time to practice this method on a regular basis. Learning the one-minute breath pranayama has a variety of benefits that they can reap when they do so. It is for that exact reason that so much emphasis and time is spent on this technique.
Benefits of This Meditation
- Connects the brain hemispheres
- Releases anger and tension
- May help to manage depression
- Creates a sense of calm
- Helps relieve anxiety and stress
- Helps people unwind
- Builds energy forces
- Clears and focuses the mind
- Connects you with your inner self
- Boosts your level of self-care
- Supports meditation and mindfulness
- Can improve breathing technique
How to do the One Minute Breath Pranayama
At first, you may find that doing the one-minute breath exercise is difficult. However, you should make sure that you practice the exercise regularly. The more time you spend on this activity, the easier and more natural it will begin to feel.
- Sit down and put your hands in the Gyan Mudra position. Your thumb and forefinger should be touching while the rest of your fingers should be stretched outward.
- Close your eyes and bring your attention to your third eye. Focus on this area with all your concentration.
- Inhale for a period of 20 seconds. Hold your breath for 20 seconds. Then, you should exhale for a period of 20 seconds.
- Continue this process for around 11 minutes to complete the session.
Beginner’s Tip: While practicing the pranayama, you may find that it helps to recite a mantra. Doing so could help you keep track of time and still your mind.
This practice can take some time to ease into. Give yourself permission to work up to it. If you find 20-second intervals too challenging to begin with, try with shorter time intervals first. Inhale for 10 seconds, hold for 10 seconds, and exhale for 10 seconds (or even 5 seconds if necessary). Take a day or two before increasing intervals to 15 seconds, then to 20 seconds.
See also: Suspending The Breath (Breathing) to Help You Meditate Better