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Creating the deeper awareness of natural instinctive relaxation and realize the difference between feeling “tense” and “relaxed” . these array of techniques help you to relax; to attain a state of increased calmness.

You can use as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates, among other health benefits. Delotus autogenic THERAPY CAN BE USELFUL to overcome addictions (such as smoking or gambling), change unwanted behaviors (such as nail biting), resolve phobias (such as fear of flying), and mitigate symptoms of physical ailments.

Music is the greatest source of relaxation but you have to select only environmental sounds” or ethereal music . you should breath and deep breathing, exhaling to a mental count that is twice as long as you inhale.

The Phase 1 routine takes 21 days of practice.

At the end of the 21 days, your last cycle of this routine will temporarily be known as your final Heaviness Formula:

Condensed Autogenics Formula

By this time you should have mastered all the six phases of the basic training. Your final condensed autogenics formula will now be as follows:

Second technique is breathing in right way – pranayama way

Sama Vritti or “Equal Breathing”

It address the same goal in mind: calm the nervous system, increase focus and reduce stress, Pacheco says. You can inhale for a count of 3 , then exhale for a count of 3 — all through the nose, which adds a natural resistance to the breath.

When it works best: Anytime, anywhere

2. Abdominal Breathing Technique

How it’s done: With one hand on the floor and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure

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3. Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

4. Kapalabhati or “Skull Shining Breath”

How it’s done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.

When it works best: When it’s time to wake up, warm up or start looking on the brighter side of things. Level of difficulty: Advanced

5. Progressive Relaxation

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and ey breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.

Level of difficulty: Beginner

6. Guided Visualization

How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it’s just one means of achieving mindfulness, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”

While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath. if we practice as much as we can it can change your life for forever its compote in sense of mind body relaxation .

The other and very effective yoga practice known as Zen yoga, its yoga with breathing technique has designed to open and unblock the body in preparation for sitting meditation, develop a deeper awareness of the body, and as an opportunity to practice “becoming one” in totality .

DElotus zen Yoga in mumbai is a holistic system that unites emotional and physical entity in one Through the deep integration of body, mind and spirit Zen Yoga creates flexibility, health, vitality and peace of mind.

Zen Yoga helps you to realize your innate potential by stretching, moving and breathing at your own pace. It requires you to look within and acknowledge all of yourself. It is not a competition. It is not a contest. It is simply a path to feeling better and better. Everyone yearns to be happy and healthy, and to enjoy life to the fullest. Zen Yoga is simply an opportunity to become aware of the spiritual essence that exists within each of us.

https://www.youtube.com/watch?v=B0I3DyKiYPo&t=15s

Our Zen Yoga sessions have been designed to be accessible to anyone regardless of their age, level of fitness, state of health or spiritual development. Most of us are seeking more from life. Unfortunately, life, itself, often gets in the way of our search. Zen Yoga offers an opportunity to get to know the self…to feel happy, healthy and alive.

Yoga Nidra and yogic sleep’, is a technique for deep sense of relaxation is achieved by conscious release of the tensions held in the body. This physical relaxation is not just held in the body but eventually the mind softens as well and is more receptive to positive feelings and emotions

In the Satyanada tradition, there are typically 8 Stages in Yoga Nidra and can take up to 30-40minutes in a full practice. Some of these stages are essential but others not.

Stage 1: Setting of the body and internalisation: This includes awareness of breath, body posture, slowly bringing the external awareness closer to the physical body. Shavasana is chosen as the posture with the fingers turned upwards. This position allows for the fingertips (which are sensitive organs) to be kept away from the main sensation of touch.

Stage 2: Sankalpa or Personal resolve: This is where a short statement to improve the personality of the self is introduced. This is not targeted at personal habits but a state of being that the practitioner is striving towards.

Stage 3: Rotation of Consciousness: The rotation is not a strong concentration of the focus on the body part but a mental rotation. This stage may include the mental repetition of the body part together with awareness to it. More importantly, the physical body remains still whilst maintaining the mind brings about body awareness. The specific role of the this stage is to systematically, bring attention to the body part and then allow the mind to “switch off” the particular body part. By doing so, it subsequently frees the mind from the senses and so brings about a deeper internalisation to the next stage.

This coincides with the brain areas of ‘letting go’ as a spontaneous disassociation from the motor and sensory context of the experience. It is a very important feature of Yoga Nidra.

Stage 4: Breath Awareness: Upon completion of the rotations of consciousness, attention is drawn to the breath without any forced attempt to change it. This stage usually results in a deepening of the relaxation state even though no conscious effort is made.

Stage 5: Feelings and Sensations: This stage brings about an awareness to the deeper layers of consciousness. Usually, tensions, feelings and sensations in the body or cells are very likely associated with emotions and feelings. By bringing awareness to these areas, they are likely brought to the surface to be experienced and thus removed. By pairing with opposites sensations and feelings associated, what happens is an experience of a continuum of where these feelings reside.

Stage 6: Visualisations: This stage is introduced to induce deep mental relaxation. From the awareness of the feelings and sensations in the previous stage, the student then starts to visualise the images given by the instructor. Although seemingly plain, this stage builds upon the understanding that once the ‘narrative’ aspects of the mind is removed and ‘pictorial’ representation of symbols are introduced, they could produce more powerful effects on the unconscious mind.

Stage 7: Sankalpa: The sankalpa is reintroduced again. This time, The mind should be in even more receptive to positive thoughts and suggestions. At this stage, if all the previous stages have been performed correctly, the state of the mind would be residing on a subconscious level. The subconscious mind is disconnected from any physical sensations/distractions, the body sleeps but the mind is awake. Also, because the emotional energy has been released, it is very much primed in a positive state. Thus, positive affirmations and thoughts have an even greater effect on the mind and by reintroducing the sankalpa in this stage, it is like “watering the seed” for it to grow. This stage allows the practitioner to have faith that the sankalpa will be effective and  eventually become a reality in the person’s life.

Stage 8: Externalisation: This stage is essential to gradually bring the mind from the psychic sleep to the waking stage. This would allow the physical body to orientate itself back to the physical soundings and not just rudely awaken from the unconscious stage to prevent some nasty after effects of sleep inertia. Typically, instructions include bringing awareness back to the sounds, the breathing, the position of the body in the room, the time of the day, with the general progression of subtle to gross awareness.

Peace and Blessings namaste.