Stress can manifest in unexpected ways. The best way to manage stress is to learn anxiety-relieving techniques, such as breathing exercises. Pilin Anice is a yoga and meditation instructor. We will share with you Breath of joy, which is a simple breathing exercise that can be used to reduce stress. You can stimulate your nervous system to relieve anxiety..

Breath Of Joy: Step-by step breathing exercises

  1. Your feet should be parallel to your shoulders. Your knees should be bent slightly.
  2. Breathe in through your nose and raise your arms above your head, keeping them parallel with your shoulders.
  3. Keep going until you reach half of your maximum breathing capacity. Stretch your arms out to the sides, as if you were reaching for the shoulder.
  4. Breathe to your maximum capacity. With your palms facing one another, extend your arms straight up and down.
  5. Inhale through the mouth and make the sound “HA”. As you lean forward, bend your knees.

When should it be done?

This simple and compelling movement can be repeated 5-8 times in the morning, noon and evening. It can also be repeated at night. This is especially recommended by Anice. Breathing technique At the start of the day.


  • Anice states, “When we feel anxious or stressed, our breath becomes shallow and often in the chest.” This is when switching to the three-part breathing (full breath in lower abdomen, chest, and thorax) can be a great option. A way to calm the mindReconnect with your body and approach your being with awareness.
  • This exercise, which includes three-part breathing and arm movements, temporarily stimulates the sympathetic nervous system through an increase in blood oxygen. Deep breathing and exhalation Exercises help to release tension and stress From the body.
  • After a few quiet walks, you’ll feel the life in your body. You will notice a softening of your mind and a reduction in stress. Your body’s energy It will go up. Parasympathetic will activate, resulting in a calm and peaceful atmosphere.

Anice advises you to not force yourself when you meditate, and to find a rhythmic pace that makes you feel peaceful. He suggests that people with high blood pressure and head injuries should not move their heads. Instead, he recommends that they focus on breathing with less. Physical activity. He also mentions that dizziness can be experienced while performing breathing exercises. It is important to stop and then return to normal breathing.