As meditation focuses more on breathing processes, it provides quick and effective solution for anxiety relief. There are proper breathing and meditation techniques that have been formulated by professionals to overcome anxiety and sooth oneself. Yoga Nidra is one of the most effective relaxation processes that helps to reduce anxiety.
Breathing meditation: This technique completely focuses on breathing. The only attention is on the inhaling and exhaling process. This process is really slow and very much effective in relaxing both mind and body.
Mindfulness meditation: This technique involves resting of compulsive thoughts and actions that hamper our day to day living. It focuses on the present moment by slowly stopping everything that bothers and listening to the commands without any judgments to bring the person back to present. This can be done in our day to day life while eating, bathing, walking etc.
Guided Meditation: It is a way by which one listens to recordings and then imagines accordingly. This entire process brings peace and encouragement to help an individual relax. With the help of this the disrupted thought fades away and the mind starts getting calm and the body enters into a deep state of relaxation.
Effects Of Meditation On Anxiety
From the beginning, we have been studying that anxiety does go away with the help of meditation, but ‘how’ is a big question. The core function of anxiety is that it focuses on now i.e. the present rather than focusing on future outcomes which in turn leads to anxiousness. With the help of meditation, there is a switch in attention of thoughts from disturbing to productive ones so that the thought producing anxiety fades away along with the symptoms. It also helps to connect with our body. As and when one experiences any sort of anxiousness, there are aches in the body, excessive sweating, increasing heartbeat, and excessive blood flow to the face, tension in muscle especially near neck and shoulder area. These symptoms of anxiety break down our body completely and with the help of meditation, the problem areas are focused on by working on these body parts by scanning them mentally and healing it one by one. The thoughts that result into anxiety stems from brain. Thus, meditation alters the brain so as to grow contentment. With the help of mediation, the stress hormones decrease, and the happy hormones rise. It brings awareness to the healer by separating facts from feelings. Also, it induces good sleep.
The Activity Of Brain During Meditation
During anxiety, all the emotional and physical reactions that one experiences is due to imbalance in our brain. There is increase in stress hormone cortisol by adrenal glands in the hippocampus which makes it difficult to hold or organize memory which becomes even more stressful. With meditation, this process is stopped as there is increase in serotonin levels automatically.
There is also an increase in heart rate at the time of anxiety thereby, leading to breathlessness. Meditation corrects this disruptive pattern of breathing by passing on more oxygen to the blood to normalize breathing and regularize heartbeat with proper flow of blood. During an episode of anxiety, the muscles get very tight and so with meditation the muscles relax. The emotional core i.e. the amygdala which is very active during anxiety under activates itself only with the help of meditation. Thus, when one is meditating the emotional reactions fades off first rather than physical ones.
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