We start to worry as soon as we wake up. From the very morning, everything goes wrong – and it is not surprising, because there are so many reasons for concern around. But you can calm yourself, turn on your head and “wake up” your body. And yoga will help you with this.
If anxiety is piling up in the morning, if you open your eyes and feel fear close to panic, pay attention to whether you are breathing or not. Proper breathing helps in the work of the autonomic nervous system. It is divided into parasympathetic and sympathetic divisions.
When we are excited, the first works for us, when we are too relaxed, the second works. By inhaling and exhaling in a certain way, we can stimulate either the parasympathetic or the sympathetic. Our task is to balance these two states. Breathing Nadi-shodhana pranayama (alternate breathing through the right and left nostrils) will help to harmonize the work of the autonomic nervous system.
By practicing this breathing, you will be able to remain calm, but not sleepy. Proper breathing will help reduce anxiety, restore heart rate, and calm the mind.
At the same time, both the stomach and the chest breathe, which makes it possible to massage the internal organs with the diaphragm, mobilize the joints of the spine, and establish oxygen supply to the tissues. Exercises for the spine, combined with breathing, improve flexibility and relieve stiffness and pain.
It is also necessary to remember that strength training is excellent for anxiety and reduces the amount of cortisol (stress hormone).
Maria Tsukanova’s “Morning Complex for Spinal Health and Psychological Harmony” includes, in addition to breathing exercises, strength and stretching exercises. They work great with both the autonomic nervous system and the hormonal nervous system. And extensions in the interval mode will invigorate and give a good mood.
About expert
Maria Tsukanova – Rehabilitologist, yoga therapist, specialist in sports injuries, back pain. More details on her .