According to the National Institute of Mental Health, approximately 40 million American adults (ages 18-54) suffer from anxiety disorders. Anxiety disorders are the most common mental health problem in the United States.
1. The Breath
Every emotion has a corresponding breath pattern, change the pattern; change the emotion.
Use the following breathing exercises to alleviate stress tension and anxiety.
Sleep Breath: Take long slow inhalation, pucker lips on the exhalation as if you were blowing
a straw. This will help to slow down the exhalation. Sleep breath is taking the exhale LONGER than
the inhale triggering your relaxation response.
Left Nostril Breathing to Alternate Nostril Breathing:
Conscious breathing: Putting attention on your breath tends to slow it down, triggering your
parasympathetic nervous system. The more you take the time to focus on breathing the more
awareness you are bringing to this automatic action allowing the breath to even out calming the
nervous system. When you feel stress, tension, or anxiety in the body use your most powerful tool,
the breath.
2. Thoughts, Creating your Mantra and Meditation ( The Great “I am”)
Begin to listen to your thoughts. You would not speak to your worst enemy this way, why do speak
to yourself like this. When you begin to notice your negative thought pattern, the next step is to
Interrupt it with your new mantra. Example: My negative thoughts were; I am anxious, insecure
and inconsistent I replaced them with my 3 C’s ( I like things that are easy to remember) I am calm
confident and consistent Repeat your mantra every time you become aware of your negative
thinking. Your minds habit becomes your reality. Even if it doesn’t feel true, fake it until you make it.
It really works! Another favorite I have is from the book: Eat, Pray, and Love: I will no longer harbor
unhealthy thoughts
3. Nutrition/ nurturing
Calcium .Magnesium and Vitamin B (especially B5 and Folic Acid) help to promote a healthy nervous
system
Alcohol and sugar deplete serotonin levels in the brain.
Do something every day that you find nurturing. Examples: Oiling the feet, go to bed earlier, stay
away from news.
In fall / winter: Warm foods, soups, etc.
Oiling of the feet: Is an Ayurvedic therapeutic practice. ( Shanti Bodyworks in Salem offers this)
4. Move Your Body!
Stress reduction yoga sequence:
Increases your ability to concentrate, Opens and relaxes the body, Helps the body to release
accumulated stress and tension.
Forward fold against the wall
Egg roll, happy baby for first root chakra ( Energy center for grounding)
Easy bridge to bridge
Upward stretched legs, with a block optional (lie on back, take soles of feet toward ceiling)
Staff pose (seated on blanket, legs straight out ) to Butterfly, Childs pose, Supine pigeon with belt
Boat pose, gentle seated twist
Alternate forward fold (Janu) to Supine back twist
Walking Meditation: Become aware changing raspy, short breathing into silky, long breaths.
