There is a saying in India that anxiety is the same. Although it is quite old, science considers it very relevant in today’s time. Anxiety is called anxiety in English, which is a very common and increasing problem nowadays. Whether it is work pressure, economy chrysis or personal challenges, our mind often feels as if it is running continuously. It is normal to be a little worried, but the persistent angel can affect our mental and physical health, especially on our heart. Therefore, everyone should take mental health seriously.
What do scientists say
The American Heart Association counted stress and anxiety in indirect causes of heart diseases. However, there are some easy ways to calm your mind as well as to protect the heart. One of these ways is mindfulness. This old technology related to care is becoming popular as an effective way to reduce anxiety and promote overall health.
Mindfulness tips to keep the heart healthy
How we can include mindfulness in our daily life, some of its easy tips are told here.
1. Breathe carefully
Breathing is one of the simplest and most effective methods of mindfulness. During anxiety, our breath often becomes slow or sharp, which can increase heartbeat and blood pressure. By slowing down your breath, the body’s ‘rest and digest’ response is activated.
For this, first sit comfortably, close your eyes and take a deep breath by counting 1 to 4 from the nose. Stop for a moment, then counting 1 to 6 and gradually breathe out of the mouth. Repeat it for five minutes, especially the time of anxiety. Over time this practice will not only calm your mind but will also help your heart system to deal with stress better.
2. Practice body scan
Have you ever noticed how anxiety appears physically. Shoulder stress, tightening of jaw and rapid heartbeat are its common symptoms. Body scan attention can help you recognize these stresses and remove them.
First find a cool place to sit or lying down. Gradually take your attention from head to toe. Imagine the end of that stress when you exhale without any stress. According to those who practice this technique, according to them, it reduces the problem of sleep and stress on the heart is also overcome.
3. Adopt Mindful Walk
If you find it difficult to sit in one place for meditation, then it can be a great option to walk a mindful. This practice gives you the benefits of both physical activity and mindfulness practice simultaneously.
For this, you walk in a calm environment for 10-15 minutes. Pay attention to your footsteps, feel the feeling of setting on the ground and the surrounding voices. If your attention starts wandering, then gradually focus on the action of re-moving your attention. This exercise is not only good for your heart, but it is also a great way to keep your mind calm.
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