There are different types of depression that can affect a person. The course of treatment is largely determined based on the severity. It is essential to seek medical assistance in order to get the right diagnosis. Along with medication and counselling, the support and guidance of yoga professionals can help you build confidence, balance and overall stability. The teacher can help you overcome the physical and mental manifestations of depression through the correct combination of postures, breathing and meditation techniques.
One such breathing technique is described below.
Bhastrika Pranayama, or bellows breath:
1. Sit in any comfortable meditation asana. Keep the head and spine straight. Close the eyes and relax the whole body. Focus on the breath for 2-3 minutes before beginning the practice.
2. Close the right nostril with the thumb. Breathe in and out forcefully, without straining, through the left nostril 10 times. Count each breath mentally. The abdomen should expand and contract rhythmically with the breath. The pumping action should be performed by the abdomen alone. Do not expand the chest or raise the shoulders. The body should not jerk. There should be a snuffing sound in the nose. After 10 respirations, breathe in deeply through the left nostril. Fill the lungs as much as possible, expanding both the chest and abdomen. Close both nostrils and hold the breath inside. Retain the breath for 5-10 seconds. Exhale through the left nostril.
3. Next, close the left nostril with the ring finger and breathe in and out forcefully 10 times through the right nostril, counting each time. Inhale slowly and deeply through the right nostril. Close both nostrils and hold the breath inside. Retain the breath for 5-10 seconds. Breathe out slowly through the right nostril.
4. Open both nostrils. Breathe in and out forcefully through both nostrils 10 times, mentally counting each time. Inhale slowly and deeply through both nostrils. Close both nostrils and retain the breath for a few seconds. Breathe out slowly through both nostrils together. This completes one full round. Practice 5-10 rounds.
Benefits:
It is an excellent practice in cases of depression. It balances and strengthens the nervous system, inducing peace, tranquillity and one-pointedness of mind in preparation for meditation.
Because of the rapid exchange of air in the lungs, there is an increase in the exchange of oxygen and carbon dioxide into and out of the bloodstream. This stimulates the metabolic rate, producing heat and flushing out wastes and toxins.
Bhastrika also reduces the level of carbon dioxide in the lungs. It is an excellent practice for asthmatics and those suffering from other lung disorders.
Note:
A feeling of faintness, excessive perspiration or a vomiting sensation indicates that the practice is being performed incorrectly. Avoid violent respiration, facial contortions and excessive shaking of the body. If any of these symptoms are experienced, the advice of a yoga teacher should be sought.
A slow, conscientious approach to this practice is, therefore, recommended. Bhastrika is a dynamic practice requiring a large expenditure of physical energy. Beginners are advised to take a short rest after each round.
Bhastrika should not be practiced by people who suffer from high blood pressure, heart disease, hernia, gastric ulcer, stroke, epilepsy or vertigo. Those suffering from lung disorders should practice under guidance.
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Next week: Yoga for sinusitis