How To Stay Calm Under Pressure In high-stakes scenarios, we tend to panic—and mess up things we usually do with ease. Here’s why that happens, and how to stop it

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How to Do Ocean Breath (Ujjayi Pranayama) in Yoga Proper Form, Variations, and Common Mistakes

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  Also Known As: Hissing Breath, Victorious Breath, Darth Vader Breath Targets: Breathing Level: Beginner Ocean Breath (Ujjayi Pranayama) is most often used in support of yoga postures, especially in the vinyasa style. In this breathing technique, you constrict the back of the throat to support lengthening each breath cycle. Each inhalation and exhalation is long, full, deep, and controlled. You can learn this breath while seated in a comfortable cross-legged position. Once you get the hang of it, begin to use it during your yoga practice. Benefits Ocean Breath concentrates and directs the breath, giving asana practice extra power and focus. It increases oxygen consumption. For instance, a clinical study from the Department of Neurophysiology at the National Institute of Mental Health and Neurosciences in Bangalore, India found ujjayi pranayama can increase your oxygen consumption during practice by about 50%.1 Practicing this breathing pattern also calms your body’s flight-or-flig...
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Breathing exercises

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Breathing exercises There are lots of breathing exercises you can do to help relax. The first exercise below—belly breathing—is simple to learn and easy to do. It's best to start there if you have never done breathing exercises before. The other exercises are more advanced. All of these exercises can help you relax and relieve stress. Belly breathing Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress. 1.     Sit or lie flat in a comfortable position. 2.     Put one hand on your belly just below your ribs and the other hand on your chest. 3.     Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move. 4.     Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out. 5.     Do this breathing 3 to 10 times. Take...
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