A particular yoga breathing technique could be a way out of fear. Harrowing experiences such as rape, natural disasters, wars or major accidents can leave deep injuries to the soul. Distressing memories and fears pursue those affected by in everyday life and make a normal life often impossible. If this is the case, one speaks of the so-called posttraumatic stress disorder (PTSD).
The traumatized soul
The victims of traumatic events often suffer – and for years after the event – with a complex psychological complaint image in professional circles Posttraumatic stress disorder (PTSD) is called. The person sufferers experience thoughts or feelings of frightening situations over and over again. Actually, harmless sounds smell or images, but remember the traumatized to the ordeals that can be stressful experiences rise again – and so intense as done the terrible again in the here and now. It’s the person concerned is not possible to conclude with the event. Often the fears intensify with time also, and personality changes under the permanent state of emergency. PTSD is physically marked by hyperexcitability of the autonomic nervous system, resulting in restlessness, extreme irritability and feeling to always be on the alert must manifests.
Yoga breathing technique solves the trauma
The autonomic nervous system controls involuntary functions occurring in our bodies such as our heartbeat or our breathing – all those features that we can not consciously control ourselves. Scientists suspect as the cause of physical PTSD symptoms is the fault in that very autonomic nervous system. Here, then, should begin therapy to help to calm the highly sensitive nervous system again. A study published in the September 2014 study by the Centre for Investigating Healthy Minds at the University of Wisconsin-Madison makes sufferers of post-traumatic stress syndrome hope for recovery. Published in the Journal of Traumatic Stress investigation showed that the breathing of a particular type of yoga – the so-called Sudarshan Kriya Yoga can be a very effective element in trauma therapy. US scientists studied the effects of Sudarshan Kriya yoga exercises at 21 soldiers: The men were in active service in war zones since worked and could not forget the experiences from abroad use. 11 of them learned the yoga breathing technique, while the other 10 were an untreated control group.
Yoga breathing technique ensures peace and relaxation
The researchers compared the frequency of repeatedly blink and respiration after the soldiers had various stress pulses, such as noise-exposed. Blinking and breathing are controlled involuntarily by our autonomic nervous system and are therefore good indicators of stress reflexes. In fear or horror, we automatically blink faster and our breathing accelerates. Rest and relaxation, however, are characterized by a uniform breathing and a regular, quiet blink.
The study results confirmed the suspicions of researchers. They showed that the nervous system felt reassured through the breathing technique. Those who made the breathing exercises suffered less acute stress reactions.
Yoga breathing technique: Excellent for everyday life
In yoga, the attention is paid to the breath, which soothes the restless, anxious thoughts affected. The autonomic nervous system, therefore, more returned to its balance, leading gradually to a reduction of the congestion symptoms. The breathing technique can, therefore, be a valuable adjunct to standard treatment (psychotherapy in combination with antidepressants) of trauma patients. But for people who suffer from the usual daily stress, yoga or the appropriate breathing technique are highly recommended. Body and soul be strengthened, reduces stress and inner peace always more and more part. But now what is hidden behind the concrete yoga breathing technique? Below we present a selection of possible yoga breathing exercises.
Sudarshan Kriya Yoga – Exercises
Before starting the actual exercises, one should make sure they know about the basic rules of a stable and lasting health decision, and then take the necessary action to implement these principles also regularly can. Because the success of the yoga techniques is all the more rapid, more thoroughly the respective person deals with a healthy diet and lifestyle. The basic rules are as follows: Proper diet and occasional fasting (z. B. intermittent fasting) Good digestion (gut renovation and construction intestinal flora) Sufficient physical exercise, fresh air and sun baths Good thoughts and gladness (through meditation) Some important breathing exercises for strengthening and healing taught the Indian yoga master Paramahansa Yogananda: Breathing Exercise: Allow the breath to flow Make at least six times a day three deep breaths of fresh air:a) Exhale first rapidly through the mouth and nose.
- Then breathe. Only slowly through your nose for a count of 12
- Hold your breath while you count to 6.
- Exhale while you count to 6 again.
These breathing cycles can ideally be an integral part of the daily routine. The number while inhaling, exhaling breath holding and may be modified, but the ratio must remain the same.