Latest news with #AnulomVilom
Mint
6 days ago
- Health
- Mint
5 effective techniques to regulate your vagus nerve and combat chronic stress
Five years ago, Mitali Chauhan was burnt out. She was suffering from chronic fatigue, palpitations, and anxiety. What drew her out of her angst was regulating the vagus nerve through EFT or Emotional Freedom Technique, a powerful self-help method that involves tapping gently on specific acupressure points while voicing the truth of what you're feeling. Now, at 34, she is a trained EFT Practitioner and founder of Servingyouniverse, a global wellness platform based in Mumbai. Chauhan found help through self-study and research, but across the country, more than 14% of the total population in India suffers from variations of mental disorders as per a Statista Research Department Report from December 2023. Also read: Why gut health and probiotics are taking centre stage in India To effectively manage overwhelming stress or anxiety, it is crucial to understand how the nervous system works. Dr Kersi Chavda, consultant, psychiatry, P. D. Hinduja Hospital & Medical Research Centre, Mahim, Mumbai, explains. 'When you feel threatened, your sympathetic nervous system kicks in, triggering a cascade of physical responses: increased heart rate, rapid breathing, muscle tension, and heightened alertness. This response is useful for survival in short bursts but can be damaging when it becomes chronic. That is where the parasympathetic nervous system comes in—specifically, the vagus nerve, which plays a central role in calming the body and restoring balance". So what is the vagus nerve and how does it help in combatting chronic stress? The vagus nerve is the tenth cranial nerve and is one of the longest and most important nerves in your body, elaborates Chavda. It starts at the brain stem and runs through the neck into the chest and abdomen, sending signals to vital organs like the heart, lungs, and digestive tract. 'Its job is to regulate functions that help the body relax and recover—lowering heart rate, aiding digestion, and reducing inflammation. When the vagus nerve is functioning well—what is called high vagal tone—you're more resilient to stress, and your body returns to calm more quickly after being triggered," adds Chavda. REGULATE THROUGH MEDITATION One of the simplest and most effective methods to regulate the vagus nerve is meditation. Dr Ruchi Dahiya, an Art of Living faculty, ENT surgeon, and ex-naval officer from New Delhi describes meditation as a super powerful charger that gives you abundant energy and clarity of perception. 'When you regularly practice meditation you will notice that events don't throw you off when you have a strong vagal tone because it has deeply relaxed the whole system", she elucidates. For checking the benefits of yogic practices, she suggests starting with 10-20 deep full breaths also known as yogic breaths. She then suggests a few rounds of Kapalbhati and Bhastrika pranayama followed by Nadi Shodhana or Anulom Vilom pranayama and Bhramari pranayama. She also affirms the transformative powers of practicing Sudarshan Kriya, a well-researched meditation technique that uses breathing patterns to attain the deepest possible meditative state. At the same time, she advises precaution: 'I strongly believe that there is no shortcut when it comes to mastering your mind. If someone is looking to achieve complete mastery over one's mind, they need a path and a Guru." FOCUS ON THE SENSES The 5-4-3-2-1 technique is another method to combat stress. Widely attributed to psychotherapist Betty Alice Erickson, who developed it in the mid- to-late 1900s, this simple grounding exercise helps manage stress and anxiety by focusing on the senses. Here, you name five things you see, four you can touch, three you hear, two you smell, and one you taste. This sensory focus shifts your attention from anxious thoughts to the present moment. By engaging multiple senses and focusing on the present moment, the technique interrupts the fight-or-flight response, shifting the body's focus towards the parasympathetic nervous system, which the vagus nerve is a key part of. TAP INTO EFT Chauhan trained under EFTMRA (Emotional Freedom Techniques and Matrix Reimprinting Academy) India, and explains how EFT works as an effective method to regulate the vagus nerve. It is a science-backed therapeutic tool that combines cognitive reframing with somatic tapping on acupressure points to regulate the nervous system and calm the fight-or-flight response, she says. 'By accessing the subconscious mind, EFT helps release deeply held emotional blocks, rewire limiting beliefs, and reprint new empowering narratives. When the vagus nerve is regulated through EFT, we breathe better, feel safer, and access our full potential. It's not just stress relief—it's the nervous system healing," she elaborates. Also read: Clear gels, massage boots, sleep masks, here's hi-tech gear for quick recovery MOVE EVERY DAY Physical movement cannot be discounted in enabling vagus nerve regulation. Activities like walking, yoga, tai chi, dancing, swimming, and even light stretching encourage steady breathing and heart rate, which stimulate the vagus nerve. These movements can improve heart rate variability, reduce inflammation, and help the body shift from a stressed state to a calmer one. If you are in freeze mode and feel unable to do anything, try to do something out of your comfort zone. Even something small like eating or brushing your teeth with a non-dominant hand can fire up neurons in your brain that can get you out of fight or flight mode. These actions work by activating muscles that are connected to vagal pathways. Over time, practicing these techniques can lead to better emotional regulation, less anxiety, improved digestion, and a greater sense of well-being. NON-INVASIVE TECH Though stimulating the vagus nerve does not always require surgery or devices, sometimes an external push can be helpful, like Mumbai-based mental health care startup InnerGize's eponymous wellness wearable. Comprising a discreet wearable and an app, it leverages Neuro-Acoustic Vagal Modulation technology to activate the vagus nerve . The mild buzzing of the wearable—priced ₹ 12,400— stimulates the nerve, shifting the brain from 'fight-or-flight' to 'rest-and-recovery'. Also read: The rise of chrononutrition: why the timing of your meals matters more than ever 'Stress activates our most primal survival instinct through the sympathetic nervous system, this directly impacts gut and heart health. From a simple biological perspective, the vagus nerve acts as a counterbalance to these responses. It lowers heart rate and blood pressure and regulates gut function, explains Dr Siddhant Bhargava, co-founder & CEO, InnerGize. The vagus nerve is also very closely connected to our mental health. When regulated, the nerve promotes the production of neurotransmitters that contribute to mental well-being. The non-invasive wearable, Bhargava explains, trains the nerve to build a natural resistance to stress. 'People can use it at their discretion although we recommend using it for 10 minutes every day." The InnerGize wearable is recommended for adults of all ages. However, those under the age of 18 and over the age of 65 should consult their healthcare providers before using any bioelectronic device. TECHNIQUES TO KEEP CALM You can engage the vagus nerve naturally through simple, consistent daily practices. Dr Kersi Chavda lists a few: Aditi Sarawagi is an independent writer who covers wellness, travel and food. Also read: How wearable tech can help women fight breast cancer
Time of India
7 days ago
- Health
- Time of India
How Yoga, chanting and breathwork promote spiritual wellness in ageing
As we grow older, our focus often shifts from external achievements to inner peace, emotional balance, and spiritual growth. Yoga, chanting, and breathwork—ancient practices rooted in Indian traditions—have long been known to support overall well-being. But for seniors, these practices offer something even more profound: a gentle yet powerful path to spiritual wellness. In this article, we explore how these simple tools can help seniors connect with their inner selves, reduce anxiety, and find a deeper sense of purpose and calm. Yoga Yoga isn't just physical exercise—it's a holistic practice that unites the body, mind, and spirit. For seniors, yoga helps create mindful movement, improves flexibility, and grounds the mind. Spiritual Benefits: Encourages stillness and reflection Promotes self-awareness and inner peace Opens the heart through gentle asanas (postures) Best for seniors: Chair yoga or gentle hatha yoga Slow movements paired with deep breathing End sessions with short meditations or prayer Bonus: Regular practice can reduce depression and improve sleep in older adults. Chanting: Tuning into Vibrations of Peace Chanting mantras like Om, Gayatri Mantra, or Om Namah Shivaya creates rhythmic vibrations that calm the nervous system and awaken spiritual energy. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Dermatologista recomenda: simples truque elimina o fungo facilmente Acabe com os Fungo Undo Spiritual Benefits: Focuses the mind and reduces mental chatter Lifts the mood and supports emotional release Builds a connection to the divine or higher self How to start: Chant for 5–10 minutes daily, preferably after bath or before bedtime Use a mala (rosary) to stay focused Choose a mantra that feels meaningful to you Did You Know? Chanting can slow breathing, reduce heart rate, and improve overall mental clarity. Breathwork (Pranayama) Breath is more than just oxygen—it's life force. In yogic philosophy, pranayama is the practice of conscious breathing, which controls the flow of energy (prana) in the body. Spiritual Benefits: Clears emotional blocks Enhances focus for prayer or meditation Builds resilience during physical or emotional lows Simple techniques for seniors: Anulom Vilom (alternate nostril breathing) Bhramari (bee breath for calming the mind) Deep diaphragmatic breathing while seated Pro Tip: Just 10 minutes of daily pranayama can lower stress and help manage blood pressure naturally. Combining the Three Seniors can benefit greatly by combining all three practices into a simple morning or evening routine. Example 20-minute routine: 5 mins: Gentle chair yoga/stretching 5 mins: Slow deep breathing or Anulom Vilom 10 mins: Chanting a mantra or sitting in silent meditation Why it works: This sequence energizes the body, centers the mind, and awakens the spirit—offering a perfect start or end to the day. Ageing gracefully isn't just about keeping the body fit—it's about nurturing the soul. Yoga, chanting, and breathwork are not just wellness trends; they are ancient keys to unlocking a more peaceful, purposeful and spiritually fulfilling life. Start small. Stay consistent. And soon, you'll feel not just healthier—but also happier, calmer, and more connected from within. One step to a healthier you—join Times Health+ Yoga and feel the change
News18
12-05-2025
- Health
- News18
International Mental Health Awareness Month: Using Yoga to Navigate Your Emotions
Last Updated: Yoga offers an integrated approach to emotional well-being by helping us connect the body and mind through breath, movement, and awareness May marks International Mental Health Awareness Month—a powerful reminder to nurture not just our physical health, but also our emotional well-being. Mental health is not just a concern for business professionals or the urban working class; it matters deeply for individuals from all walks of life—homemakers, students, caregivers, and rural workers alike. Our ability to process emotions, manage stress, and find inner balance has a profound impact on how we live, relate, and thrive. Indira C H, Yoga Expert, cult shares all you need to know: The Mind-Body Connection through Yoga Yoga offers an integrated approach to emotional well-being by helping us connect the body and mind through breath, movement, and awareness. It's well known that our emotional states show up physically—slouched shoulders when we're sad, clenched jaws when angry, or tight hips and shallow breathing during stress. These bodily reactions are often unconscious, but they reinforce the emotional states they accompany. The beauty of yoga lies in its power to reverse-engineer this process. By mindfully opening the body through postures and consciously regulating the breath, we can influence our emotional states. Expanding the chest, grounding through the feet, or simply inhaling deeply can signal safety to the brain, thereby calming the nervous system and helping us process difficult emotions more effectively. Asanas to Release Emotional Tension Several yoga poses can help release physical tension associated with emotional stress and promote a greater sense of inner calm: ● Balasana (Child's Pose) – A gentle forward fold that soothes the nervous system and encourages a sense of safety and introspection. ● Viparita Karani (Legs Up the Wall Pose) – A restorative inversion that enhances blood flow to the brain, relieves anxiety, and soothes the mind. ● Setu Bandhasana (Bridge Pose) – This calming backbend opens the chest and shoulders while stimulating the thyroid and calming the brain. Breath as the Bridge Our breath is the most accessible tool for emotional regulation. Throughout the day, we fluctuate between the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest). In today's fast-paced world, many people remain stuck in sympathetic overdrive, leading to chronic stress and emotional burnout. Simple breathing practices—like pausing to take a few conscious deep breaths—can restore this balance. A particularly effective technique is to breathe in a 1:2 ratio (e.g., inhale for 4 seconds, exhale for 8 seconds). This rhythm encourages parasympathetic activation, calming the body and mind almost instantly. Practices like Anulom Vilom (alternate nostril breathing) and Bhramari (Humming Bee Breath) further deepen this balance, helping reduce emotional overwhelm and bring clarity. Yoga invites us to meet our emotions with compassion and awareness. By tuning into our body and breath, we can navigate emotional highs and lows with greater ease. Whether you're facing daily stress or deep emotional unrest, integrating yoga into your routine can create the inner space needed to reflect, reset, and move forward with resilience. First Published: May 12, 2025, 19:55 IST
Time of India
27-04-2025
- Health
- Time of India
Yoga for mental, physical, and spiritual well-being: How Patanjali helps
(Image: patanjaliproducts/Instagram) Stress, tensions, overwhelm, anxiety, lack of physical activity, and much more, are just the common friends people have today. And as unhealthy lifestyles increase, it becomes hard to find time to focus on personal well-being. Be it managing stress, trying to stay fit, or even answering the deeper question in life. Humans are just in a state of always doing something, but hardly achieving anything. However, over time, one path that has helped people is Yoga. Yoga, meditation, spirituality, manifesting and affirming techniques, and much more are now giving people the time off they deserve and their bodies need. Rooted in ancient traditions, Yoga is not a new trend. It is based on thousands of years of teachings, practices, Yoga sutras, and much more. Yoga has always helped people focus on creating balance between the body, mind, and spirit, and in a busy era, this approach is just what people need. The physical benefits by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like AI guru Andrew Ng recommends: Read These 5 Books And Turn Your Life Around in 2025 Blinkist: Andrew Ng's Reading List Undo One of the main reasons people are drawn to yoga is its positive impact on physical health. The practice involves a series of asanas that help improve flexibility, strength, and posture. Regular practice of Yoga also helps relieve common health issues like back pain, joint stiffness, and fatigue. And unlike many modern fitness routines that put their focus on high-intensity workouts, Yoga focuses on controlled movements and mindful breathing. This makes it doable for people of all ages and fitness levels, and does not put strain on the body. Moreover, Patanjali Yoga includes practices like Pranayama, Anulom Vilom, Kapalbhati, and much more, that helps maintain good health overtime. Mental well-being Even beyond the physical benefits, Patanjali Yoga is well-known for its effects on mental health. In a world where anxiety and stress are increasingly common, many have turned to yoga as a natural coping tool. Why? Because in a way, these asanas and breathwork encourage mindfulness, and being present in the moment. Breathing exercises and meditation techniques taught in Yoga help calm the nervous system, clear the mind, and improve concentration. Over time, regular practitioners feel a difference in themselves, feeling more balanced, less reactive to stress, and better equipped to handle life's challenges. Spiritual growth with Yoga For people who wish to see more than physical and mental benefits, Yoga also helps them dive into spiritual journeys. As you breathe, and meditate, and start being more mindful, you develop a deeper understanding of yourself and the world. The main teachings of Yoga are all about self-discipline, inner reflection, and ethical living, and then through the asanas, practices, and more, people start to look within themselves, answering the deeper questions of life. How Baba Ramdev and Patanjali Ayurved help When we talk about Yoga today, one cannot miss thinking about Baba Ramdev and Patanjali Ayurved. Baba Ramdev has played a major role in making yoga more popular and accessible to people across India and around the world, and from his television programs, public yoga camps, and books, he has taught simple yoga techniques that people of all ages can practice at home. His focus on using yoga to manage everyday health issues, along with his clear and easy style of teaching, has encouraged so many people around the world to include yoga in their daily lives, and in every home there is one elder member who still tunes in to Baba Ramdev's videos every morning and follows along with his Yogic techniques.
