Pranayama
Anger is one of the most destructive emotions. It has several adverse effects on health, both mental and physical. Practicing anger management techniques will make life a lot more pleasant for oneself and those around them.
Patience or forbearance refers to staying calm in the face of adversity and provocation. Anger is a very strong force which erupts at the slightest annoyance and even more so in today’s fast-paced world. Even for those with an affable nature, the most trivial of things can trigger a flare-up of anger. Pranayama and meditation ease the mind, make one calmer and more aware of his emotions.
Significant Benefits of Pranayama
Pranayama or regulated and controlled breathing exerts several noteworthy effects. Pranayama increases vitality and mental focus and expands consciousness. It has a soothing effect on the nervous system and is deeply connected to the mind.
Science says that just as the breathing gets altered with changes in the mood, likewise, the mental – emotional state can be changed through regulated breathing. When practicing this technique, one feels, all anger, hatred, annoyance and resentment melt away. The intensity of the outbursts and the frequency of irritation will gradually diminish, infusing a sense of harmony and peace in the practitioner.
Yoga practitioners recommend a minimum of 20 minutes of Pranayama practice everyday to experience the wonderful benefits. Also, it is a good idea to practice five minutes of the technique when one knows that he is going to be exposed to a stressful situation, such as before a presentation or prior to a meeting with a difficult and exasperating colleague.
Experts even advocate taking 10 minutes off the busy schedule and practicing 10 minutes of Pranayama during the middle of the day. It releases pent up emotions and re-charges the body.
A Technique to Fight Anger: The Humming Bee Breath (Bhramari)
The Humming Bee Breath or Bhramari is an excellent and highly effective Pranayama technique that relieves anger and helps reconnect with oneself.
Read on Pranayama Yoga for a Healthy LifeOxygen is an elixir of life. Breathing sufficient oxygen is very necessary. Pranayama exercises instill usable oxygen in every part of the body.
The technique:
Sit in a comfortable position.Relax the body and mind, focusing on the breath.Using the thumbs, close the ears and with the remaining fingers cover the eyes.Keep the spine erect and the shoulders, face and neck relaxed.Inhale slowly and gently.While exhaling, make a sound like that of a bee humming. Feel the vibrations of the humming in the abdomen, chest, neck, face and scalp.This is one round of Bhramari. Five rounds of the Pranayama are advised.After the five rounds, sit quietly for a few minutes and experience utmost peace and serenity.
Listening inwardly to the sound of one’s own breath is deeply restorative. It dissolves all anger and irritation and generates a sense of well being.
Reference:Swami Vivekananda, Powers of the Mind, Published by Swami Bodhasarananda, President Advaita Ashram Kolkata, India, 2008
© 2010 Dr Shweta Shah
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