Nearly everyone has received shocking or alarming news at some point that made it hard to think or breathe very well. Deep breathing techniques are very effective in helping the central nervous system return to a calmer state.
Pranayama is the science of refined breathing techniques developed in India over thousands of years. Meaning "breath control," there are simplified variations of classic pranayama that anyone can learn and use to regain their equilibrium after hearing upsetting news.
Lion's Breath
Consider performing a version of lion's breath if you get word of something that makes you feel panicked. Lion's breath is done by inhaling through the nose and immediately exhaling out the mouth. This could be done two or three times to release the immediate tension and stress. According to B.K.S. Iyengar, in his book "Light on Yoga," this kind of breathing should be done without forcing the breath, as this might result in straining the central nervous system, diaphragm or lungs. Do this breathing exercise slowly and gently.
Nadi Shodhana
During times when you receive news that is incomplete, such as information that someone is hurt and you don't have all the details and your main feeling is fear, alternate nostril breathing might be useful. Nadi shodhana is said to balance the lunar and solar energies of the body, known as ida and pingala. Alternate nostril breathing is done by closing off the left nostril with the middle finger of the right hand while simultaneously inhaling through the right nostril. Then the right nostril is closed off and the person exhales through the left nostril and immediately inhales through the left, closes it off and exhales through the right. This is done for several rounds.
Three-Part Breath
Three-part breath is so called because it is performed by inhaling and pausing three times before exhaling completely. This breathing techniques is useful at any time to deepen the breath and help slow down an overactive mind.
To emphasize this technique, place on hand on the lowest part of the belly and the other on the top of the chest. Inhale until you feel your bottom hand rise with your breath, pause. Inhale again to the center of the belly, pause. Inhale to the top hand on the sternum, pause. Slowly exhale from the top hand to the bottom.
