Sit comfortably with hands in Gyan mudra (this is a finger position to induce calm – Bring the tips of the index finger and thumb together with a light touch. Now place you palms on your lap. (See figure above)
Inhale softly and steadily for a count of 3. Pause for two counts, holding your breath. Exhale completely for a count of six.
The exhale is twice as long as the inhale as it cools/calms the body down. Always let the breath be soft. Harsh breath with loud sound defeats the purpose.
A variation is to equalize the length of the inhale to the exhale. This practice is most effective when done for 5-10 minutes , twice a day. It can also be done whenever you feel the anxiety rise in you.
Benefits
Soothes the Central Nervous system.
This Yogic breathing technique has several benefits –
Regulates blood pressure, respiration and perspiration. Adrenal glands slow the production of adrenaline.
Lungs fill with oxygen, which circulates throughout the body, relieving stress.
Nourishes the Vagus nerve which in turn soothes the Nervous impulses connecting to various organs.
This practice can be done anywhere and anytime one feels distress. A few breaths can make the difference between being anxious and staying calm.
Consultation services for Behavioural Development of Employees
Organization Development consultant, Cross cultural Trainer, Personal Safety Program Facilitator
MA in Applied Psychology, PhD (Organization Behavior), SHRM certificate in HR ( USA), Certified trainer for MBTI, IDI, Social Styles ( USA), Certifications in Life skills Facilitation, Yoga (S Vyasa University), Cognitive Behavior Therapy and Dialectical Behavior therapy
I have worked in the HR and Organization Development space for nearly 22 years during which time I have worked at improving organizational and people through Leadership coaching, Cross cultural training, Diversity management, and training in Assertiveness, mentoring, goal setting
In India, I had tenures with organizations like Indian Market Research Bureau, Kirloskar AAF, The P and P group and PwC SDC with primary focus being on Organization development and resultant training/coaching. The later part of my career has been in the United States with organization such as Minnesota School of business and Metropolitan council.
From 2013-2016 I worked as a trainer with Brookfield International for Cross Cultural competence durin which time I coached senior executives from global companies such as Bosch, Northern trust and Merck on Indian culture. I have conducted training programs for managers on American culture (General motors, Bosch). And published a book on the subject titled “American Culture – Demystified for new Indian Immigrants.”
In the last couple of years I have been associated with Enfold Charitable trust in Bangalore India helping them with effectiveness research and streamlining the Volunteer involvement program. I conduct yoga classes on stress management.
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