The Usual Diet Consumed by An Affluent Indian
An Indian belonging to the upper or upper middle class generally consumes a diet which is rich in fat and has a high calorie carbohydrate content. Approximately 40-50% of the calories come from the fats and around 40-50% come from carbohydrates. The rest 10-20% of the calories come from proteins and the total intake of calories generally goes beyond that of the output.
Food Which Helps in Reducing Weight
If a person wishes to reduce weight, at first, there is a need to reduce the content of fat in the food. Fatty foods like fried ones or dry foods, cheese, butter, chocolates and ice creams should be less consumed. Minimum use of oil should be maintained in order to improve the health of a person.
A person should try to intake a lot of carbohydrates and also a lot of fruits, vegetables and salads which give a lot more filling fibres with the carbohydrates. Sugar and cereals should be consumed in lesser quantity if they want to reduce their body weight.
Foods to Be Taken and Avoided for Ensuring Weight Loss
Foods that are to be avoided completely
- Milk and products of milk
- Food which are fried
- All kinds of oily food
- Dry fruits, nuts
- All kinds of sweet
- Cold drinks
- Butter, cheese
- Non-vegetarian food with high fat content
Foods that should be moderately avoided
- Both white and brown bread
- Potatoes, including sweet potato
- Thick dal
- Sugar cane
Food that can be taken without any restrictions
- Bathua leaves
- Radish leaves
- Carrot leaves
- Colocasia leaves
- Mustard leaves
- White radish
- French beans
- French Beans
- Lotus Stem
- Long Melon
- Bottle gourd
- Ridge gourd
- Melon Water
- Musk melon
- Tomato Ripe
Food to Be Taken For High Fibre and Anti-Oxidant Content
Patients suffering from high blood pressure are also advised to intake more food containing anti-oxidants and fibres.
Foods containing high fibre content have been known to reduce blood pressure in the person who is consuming it. Fibres (also called roughage) are not absorbed from the intestine and high fibre foods are suitable for high blood pressure patients who suffer from obesity as such food have low calorie content.
generally referred to as vitamins (Vitamin A, Vitamin and Vitamin E) and
micronutrients (chemicals like chromium, zinc, copper, manganese, molybdenum)
which help in the prevention of atherosclerosis and in turn, helps to reduce
high blood pressure. They aid in prevention of the hardening of arteries and
reduce ageing as well.
Chapter – 5
Controlling Blood Pressure by Managing Stress
The best way to control blood pressure is by managing the level of stress. When we become agitated or excited by something, our blood pressure rises. When we are tensed, our blood pressure rises. When we are rid of that tension and we become relaxed, our blood pressure falls. It is, therefore, important for a person to understand what causes the pressure to rise and what should be done to normalise it. If a person is able to understand this, the diagnosis is supposed to become easier.
Any form of stress leads to the release of a hormone called adrenaline in the blood alongside cortisol which is a chemical. The workings of these two leads to what is known as Stress Reaction, which is nothing but the body’s reaction to a stressful situation.
Prior to proceeding further with discussion on stress management in order to control blood pressure, we must become aware of the structure of our brain, at least from a functional perspective.
- The Rational Brain and the Emotional Brain
Our brain has two constituents, the Rational Brain and the Emotional Brain. The Rational Brain, also referred to as the Cerebral Cortex, is responsible for all the activities that we carry out on a daily basis. These involve everything from our thought processes to our learning and understanding capabilities, our memories, our speeches, and our perception of our surroundings. The other part of our brain, that is, the Emotional Brain is referred to as the Limbic Cortex. This part of the brain, as the name suggests, is responsible for the myriad emotions that we feel every day, from anger, guilt, happiness, elation and everything else.
The best way that a person can hope to resolve the stress affecting he brain is to follow a technique which literally translates into training of the Rational Brain and taming of the Emotional Brain. The Rational Brain understands causality, it is able to differentiate the cause and effect which led to the formation of the stress.
The emotional brain requires to be calmed down and made to understand that everything is fine. To attain that calmness, meditation and yoga can be the way forward.
- What is Stress and How Does it Affect Us?
Stress is a difficult term to coin since in layman’s terms since it involves a lot of complexities. Medical science refers to stress as the body’s reaction to a demand which is not specific. The demand can be physical or psychological. It might be a threat or it might actually exist. It happens due to the secretion of ACTH and Cortisol, both of which are stress induced hormones. Two other hormones are also secreted as a result of stress, namely, adrenaline and non-adrenaline.
Stress can also be defined in a more lucid manner as some problems in our daily lives which goes beyond our ability to deal with, we are unable to cope with such problems. However, stress does not merely occur because of external reasons, it can be internal as well. Internally, we have to deal with a lot of emotions like, being hopeful about something, being scared or worried.
Identifying a person who is suffering from stress
When it comes to stress, the first thing that concerning is people’s lack of awareness about it. Most of the times, people are too ignorant to accept that they actually have a lot of problems in their lives. When people taste a little success in life, they push themselves too hard and they do not know how to deal with the extra stress that is coming their way.
There are a few ways in which excessive stress can be pointed out:
Symptoms which are physical:
- Breathing irregularities.
- Dryness of mouth.
- Cold hands.
- Sweaty palms.
- Hands shaking.
- Muscle pains.
- Stomach knots.
- Urine frequency.
Symptoms which are behavioural in nature:
- Smoking and consuming any kind of tobacco.
- Increase in alcohol consumption.
- Consuming more tea, coffee or any other kind of stimulant.
- Feeling jittery which leads to juggling of knees, biting nails and pulling one’s own hair.
- Withdrawing oneself socially.
- Giving a disinterested look.
Symptoms that are emotional:
- Being short-tempered.
- Doing things hastily.
- Being anxious all the time.
- Being irritable.
- Feeling depressed at all times.
- Feeling fear which has no rationale behind it.
- Uncalled for aggression.
- Lack of sleep.
Symptoms that are cognitive:
- Losing the sense of humour.
- Being forgetful.
- Losing common sense.
- Lack of clarity in thought.
- Being indecisive.
- Having thoughts that are black and white.
Listed below are some changes that take place in a human being as a result of stress. Stress is something which affects a person’s personal, social and professional life and as such, all steps must be taken to avoid it or reduce it as much as possible.
Effects on the body caused by stress:
1. Increase in heart rate.
2. Increase in blood pressure.
3. Increase in muscle tension.
4. Decrease in G.S.R.
5. Increase in respiratory rate.
6. Increase in consumption of oxygen.
7. Artery spasm.
8. Increase in S. Cortisol.
9. Increase in catecholamines or adrenalin.
10. Increase in blood sugar.
11. Increase in serum cholesterol.
12. Increase in acid in the stomach.
13. Increase in blood clotting.
14. Saliva getting dry.
15. Decrease in bowel and bladder tone.
- Stress and the Formation of Diseases
Till a few years back, science did not acknowledge that stress leads to the formation of diseases. Diseases like peptic ulcer, high blood pressure, heart related issues are more common in well placed executives working in the corporate sector or otherwise. However, on the flipside, people with decent income and also those who live in villages, suffer less from such problems.
A lot of epidemiological studies and observations in the preceding decades have went on to prove to us that a few diseases which are quite commonplace occur mostly as a direct result of stress. Such diseases are now clubbed together into a group and are referred to as psychosomatic diseases.
Given below is a list of such psychosomatic diseases:
1. High blood pressure.
2. Pain in the chest.
3. Heart attack.
4. Headaches arising out of tension.
7. Shoulder ache.
12. Chronic fatigue and being lazy.
14. Various kinds of phobias.
15. Sleeping troubles.
16. Being depressed.
17. Irritable bowel syndrome (IBS)
18. Peptic ulcer.
19. Pre-menstrual syndrome in females.
- What Leads to The Production of Stress?
Stress is mainly caused when there is a difference between what is actually happening around us and what and how we want things to be. If there is no difference in the two conditions and we are getting exactly what we want, there will be no cause for the formation of stress.
There are two factors which are essential in understanding what is it that leads to the formation of stress. There are External Factors, that is, everything that is happening around us. Other than that, there are Internal Factors which essentially refers to what is going on inside our minds.
- External Factors: Factors which exist on the outside are almost equally responsible for the creation of stress. Thus, it is equally important therefore, to identify those factors. When they are identified, it can help in better management of stress.
- Internal Factors: These mainly deal with every previous experience that we have had regarding a particular situation and it is intricately connected with our mindset, which include our expectations and attitude towards the situation. A person’s mindset changes over the years as the person’s perception of the world around changes. However, if there is a sudden change or if there is no change at all, the person often becomes prone to stress as he is unable to cope with it.
How to cope with the stress?
Coping with a stressful situation is an ability which human beings have within them as an innate quality. First and foremost, the factor causing the stress, be it external or internal, needs to be identified and it is only then can a proper management of the situation can be done.
When it comes to handling a stressful situation, the body’s mechanism to deal with it remains unutilised, more often than not. The mind needs to be trained so that such stressful situation can be handled with ease. If you have received a good training, then you will be able to handle the situation and the stress can be neutralised or at least reduced. However, if you have not received the proper training, you might just have a difficult time in handling the stress and it might only lead to worsening of the situation. In order to properly deal with stress, both the internal and the external factors have to be brought at par.
- How to handle the external stress
Examples of factors which cause external stress
Family and social
- Expectations which are unrealistic
- Being indifferent to one’s partner
- Not communicating with members of the family
- Repetitive financial problems
- Changing priorities and values
- Change in sleeping habits
- Problems regarding sharing of work
- Beauty of the spouse
- Having a talkative partner
- Having a rude partner or family member
- Sickness/death of a close person
- Too many visitors
- Relatives who have high expectations
- Neighbours who are troublesome
- Pressure of acquiring new skills
- A boss who communicates abusively
- Being surrounded with incompetent subordinates
- Uncooperative colleagues
- Improper administration
- Various deadlines
- Having to socialise during work
- Not having any control over the work environment
- No feedback from top or bottom
- Not being rewarded adequately
- Being overburdened with work
- Lack of clarity in terms of authority
- Extended working hours
- Absence of holidays
Political scenario of the country or state
- Lack of stability in politics of the state
- Corrupt parliamentary members
- Bureaucrats who are corrupt
- Problems with leadership
- Strikes at work
- International worries
- Promises which remain unfulfilled
- Misleading media
- Wrong industrial policies
- Recurring incidents of violence
- Politicising religious sentiments
- Ministers who lack competence
- Politics filled with criminals
- Elections which are not fair
- Manifold increase in pollution
- Cutting down of trees
- Increase in urban population
- Lack of planned cities and towns
- Food adulteration
- Diminishing natural resources
- Pollution of water bodies
- Increasing industrialisation
- Hazards of radiation
- Increasing noise pollution
- Industrial mishaps
- Pacing up of the nuclear arms race
- Depletion of the ozone layer
- Animals becoming extinct
- Hazards caused by greenhouse effect
Physical and psychological factors
- Too much cold or heat
- Wearing a dress which is either too tight or too loose
- Surroundings at work or home which is noisy
- Poor lighting conditions and ventilation
- Chairs which are less than comfortable
- Bending the body or standing continuously
- Straining the eyes excessively
- Absence of cleanliness
- No regards for safety measures
- Sarcastic comments being passed
- Office politics
- Atmosphere which is not conducive
- Feeling of isolation
- Too many people
- Being surrounded by problematic people
Change in moral or social values
- Gap in generation
- Absence of moral values
- Discrimination with regards to class
- Being open
- Violation of human rights
- Inciting violence
- Lack of housing facilities
- Lack of fellow feeling with neighbours
- Changing feelings with regards to parents or teachers
- Being isolated socially
- Cinema and other forms of media which are spreading misinformation
- Practices which are unfair
- Friends and relatives who cannot be depended upon
- Being outcast socially
- The despair of the ill or aged people
- Rising inflation
- Slowing down of economic growth
- Shortage of water
- Shortage of electricity or power
- Rising power of unions
- Reduction in productivity
- Trade deficit or gap in exports and imports
- Increasing gap between the rich and the poor
- Increasing valuations of land and houses
- Increasing rates of interest
- Reduced cash flow
- Bureaucracy in institutions dealing with finances
- Reduced public expenditure
- Increasing population and lack of jobs
- Change in leaps and bounds with regards to technology
Working with the external factors
Every kind of external factor has to be handled in a different way. We are made to face them on a daily basis but our responses to them are always different. We can, however, try to mitigate them in the following manner.
- Identifying the factor: The first and foremost factor which is essential when it comes to management of stress is the identification of the factor causing the same. If you are able to identify the reason which is causing the stress, you will be able to find ways to manage it. If there is a logic behind the presence of that factor, the rational brain will try to understand the reason behind it and it will automatically lead to the lowering down of the stress. There are many such factors in the cases of which, mere identification is more than enough for the stress to go away.
- Modification of the stress: There are some external factors which can be modified to suit our needs. If you have too much work at hand, which is leading to the formation of stress, all you have to do is to manage the work load. If you are able to do efficient time management it will help you to reduce the stress as the work load will get evenly distributed.
- Avoiding factors which cause stress: There are some stress-causing factors which can be avoided. If you have the option to avoid certain things which you know will lead to the formation of stress, it is better to avoid them in the first place.
- Acceptance of certain external factors: There are certain factors which need to be accepted since no one has any control over them. However, once people learn how to accept them as they are, they will find that they are not feeling stressed by them anymore.
- Avoiding involvement: There are a lot of factors which do not require a person’s participation. So, it is better to avoid them if it is possible since without involvement there will be no question of any formation of the stress.
- Fighting the way through stress: There are certain moments in life when we have to overcome all apprehensions that come our way and fight for what is right. We have to forego the fact that the situation is causing us to be stressed and we must struggle to achieve our goal. Once we do that, we will find that we are being less affected by other factors which can cause stress.
- Handling of Internal Factors and the Mindset
Our mindset constitutes of what we want in life. When we are born our minds are essentially blank slates which have to be filled up. From the time when we human beings start to perceive the meaning of consciousness; we start to grasp everything from our surroundings. The brain is fed with various information, the sensory perceptions are responsible for this. We slowly begin to develop a sense of like and dislike. If we like something, we develop a taste for it. If we dislike something, we go on to develop a distaste for it.
Once we start to love something, we might feel stressed when we do not get what we love. On the other hand, a person who has no liking for that commodity will not be under any kind of stress as a result of it. This is known as a person’s mindset and this is what makes up the internal factors.
Managing the mindset
A person’s mindset is developed over a number of years and as such it is essentially defines the nature of a person. The likes and dislikes can range from a wide variety of things like food, clothing, housing preferences, language of speaking or learning, preferred subject of study, views about wealth, ideas of love and relationships, etc. Hence, there are countless likes and dislikes which develop over a course of time in a person’s mind.
Stress is formed in a person’s mind when the external factors fail to match up with the person’s mindset. The external factors can be dealt with as has been explained earlier. There are also ways in which the mindset can be modified or internal factors can be handled.
Modifying the mindset
In order to manage or modify our mindset, there are three things which need to be understood. These include – changing with the changing times, the theory of Anekantavada, and realising that society is based on the policy of give and take. Understanding these three factors can help a person to modify his mindset as per the changing situations.
Changing with the changing times – Mindsets are formed at a very early age. It may also form over a short duration of time as certain perceptions might become ingrained within our minds. However, one needs to learn how to be flexible and adapt to them. Things keep on changing, fashion changes with time, your level of education changes, your financial position might change over time, the social circle might change, constituting members of a family might change too. You need to adapt to all of these. You might have to change your food habits if the physician instructs the same. If you were cheated upon by a friend you will have to change your behaviour towards that friend and trust less. If a closed one has died, the you need to accept that death and slowly start to move on. Everyone has to keep on adapting to the changing times and surroundings in order to survive. One must realise that change is the only constant and it is only then will you be able to lead a life which can be free of stress.
Understanding the theory of Anekantavada – The theory of Anekantavada is originally a part of the Jain doctrine and it refers to the metaphysical truths. It essentially means many or ‘anek’. Anekantavada explains that every person has a different mindset and it is possible that people will have different opinions regarding a particular situation or thing, as the case may be. The change in mindset arises from the fact that people grow up in different surroundings. Their mindsets are more often than not influenced by their upbringing and the kind of happenings that they see around them. For example, a European will have different food habits compared to an Indian. Diversity in food habits is seen among people who are close to each other as well. Two friends can have varying tastes when it comes to food so much so that they can be regarded as polar opposites. A person can be vegetarian while the friend might be a non-vegetarian. Thus, it is important for a person to acknowledge such varied tastes. When you start to understand the meaning of Anekantavada, you will be able to appreciate what other people are doing and their likes and dislikes. It will help you to develop better relationships with your friends, family members, partner, employer, employee and every other person. When one is able to do this successfully, the factors that led to the formation of stress as a result of the behaviour of other people, will be significantly reduced.
Understanding the fact that society is based on the policy of Give and Take – This is something which every person should try and understand. Whenever there are two people who are close to each other in terms of relationship, their likes and dislikes are bound to be different. Of course, there will be certain common traits which have brought them close to each other but no two persons can be completely alike. They are bound to have likings which are different. However, if the two people decide not to pay heed to the other’s likes and dislikes, there is bound to be trouble. They will keep on quarrelling among each other as a result of their differences and they can never be happy. In an ideal scenario, both the persons involved must learn to adjust with each other. They must learn how to appreciate each other’s tastes and distastes, in essence, they must understand the Give and Take policy which the society follows. Our society constitutes large numbers of diverse people living among themselves. If everyone starts to understand this policy of Give and Take, they will be able to appreciate their neighbours and it will also lead to the reduction of stress arising as a result of the behaviour of other people.
- The Pressures of Life
The main reason for the increase in stress in our lives is the way our lifestyles have changed over the past few decades. Increase in stress ultimately leads to rise in blood pressure. There are different categories in which pressure has increased in our lives.
Increase in work pressure: One of the main reasons why stress has increased so much in our lives is the increase in work pressure. People now have to work more than ever in order to earn their daily bread. With the advancing times, people’s aspirations have also advanced. People tend to strive more as their goals have become even more complex and hard to achieve. This essentially means that people have to spend more time in order to achieve their goals. Work hours have increased as people spend more than 10-12 hours or even more in their offices as the corporate sector is not satisfied with any less. All these factors automatically increase the amount of stress that a person feels in life and there is seldom any respite from such a work schedule.
The pressure of time: Nowadays, everyone is running. Everyone finds themselves short of time and they are always hurrying from one place to another in order to maintain their punctuality. People feel that they can divide their time as per their requirements but they fail to realise that the time at hand has remained the same since forever. There is no way in which a person will be able to get more than twenty-four hours in a day and this is what leads to the formation of stress. You might be late for an interview and you start to panic whether you can reach on time. We have to take so many responsibilities on our shoulders that we fail to devote the time that is needed for a particular job. This also leads to the formation of stress and it is something which we can hardly escape.
Pressure of too much information: The world has now become a hub of information. Every piece of information is now easily available and as such, there is no dearth of how much we can gather. The problem with such a scenario is that every person is now expected to know a lot. Our brains are small and have limited capacity when it comes to storing of information and not every person is equal when it comes to retaining of useful information. Information is now freely available through the internet, readily available through books, magazines and also the television. As a result of such a boom in information it is now expected that every person will know much more than before. The storing of so much information becomes a burden for people and it leads to the formation of stress as people strive to gather more and more information in order to make themselves more worthy of the position that they are struggling to sustain.
The pressure to acquire more: We are living in an age where there is a boom in technology. More and more innovative things are coming up on the horizon and as such, we become engrossed in a mad desire to possess them all. We are seldom satisfied with what we have and we feel the need to buy more. People tend to change their smartphones every year or so as latest upgrades flood the market, they need to have the latest computers or laptops, they also have to be a part of the latest fashion trends so that they do not become inferior to their peers. Petty factors such as these are also responsible for leading to the formation of stress. People tend to forget these days to distinguish between what they actually need and what they want. The want part seems to have taken precedence nowadays. People do not even have to physically visit stores these days in order to buy things. They can just simply order online and the ordered item will reach their doorstep. It is only when we are unable to buy these things that we find ourselves feeling stressed out. Such behaviour is also evident in children these days. If they start liking some expensive toy, they do not rest easy until their parents give it to them. Such behaviour has also become more commonplace in adults. Some people cannot rest easy until they get their hands on the thing they want. And this leads to the formation of stress. One must be able to point out the difference between what is needed and what is merely a wish or desire. One must try to buy the essentials that are needed in order to survive in life. It is only after that should one consider buying stuff which the person has a desire to buy. By doing this, a person can definitely manage the formation of stress.
The pressure of sickness: Our bodies have to be kept in a healthy state in order for us to survive. In order to that we need to ensure that our bodies have the most ideal conditions in order to stay fit and healthy. The body requires the right kind of food and the right kind of environment in order to stay fit. We also must do proper exercise in order to ensure that our essential organs keep on functioning properly. Sadly, in this fast-paced world, maintaining a healthy body is becoming a far cry for most people. People are so busy to get their work done that they tend to overlook the pressure that they are putting on their bodies. They consume unhealthy food and follow unhealthy sleeping habits which ultimately lead to the formation of stress. In order to ensure that we do not fall ill, we must ensure that we try to follow a healthy lifestyle as much as possible. We should try to do exercises and also gather some knowledge as to how we can improve our lifestyle in order to ensure that we have a healthy routine to follow.
- How to Balance Out the Factors Which Cause Stress in Our Lives
Our lives constitute of several dimensions. There are several factors which govern our lives and these sectors are also responsible for the creation of stress. These can be identified as sectors. Each of these sectors affect our brain and, in turn, it leads to the secretion of adrenalines, thus, inducing stress.
The need for money: Money is one of the most important factors in our daily lives. Every person needs money in order to survive and as such, it governs every aspect of our lives. From brushing our teeth, to eating breakfast, traveling to school, college, work, having lunch and dinner, everything has to be paid for. Money leads to both the creation of stress and the reduction of it. However, merely earning money is seldom sufficient enough to reduce stress. The main factor in work here is sustainability. A person has to earn enough in order to sustain. You feel stressed when you are not able to earn enough, when your expenditure seems to be more than your income. In other words, a shortage of money leads to the creation of stress. If you are not earning enough and have many mouths to feed, you will be thinking about how to earn more money, the moment you get up in the morning and till the moment you go to sleep. In fact, you might not be fortunate enough to be able to sleep soundly. This will lead to stress and, in turn, it will lead to increase in blood pressure. Hence, you have to manage your income in the most judicious manner possible. If you are running short of money, you must look to cut down on your expenses. If you have a fixed income then you must allocate them in such a manner that the essentials are taken care of at first.
The need for work: We are involved in doing some kind of work besides all our daily activities. People are engaged in some kind of profession; be it service or a business. Nowadays, work is something which perhaps lead to a creation of lot of stress. People have developed a tendency to blame their professional lives for the formation of stress. However, this is not entirely true. Of course, every kind of work involves some sort of responsibilities. But that does not mean that there will be stress. Stress is developed only when the person is not enjoying his work to the fullest. We have become so engrossed in our quests to earn more money that we seldom choose to do something that we truly enjoy since that work might not pay too well. There might be some initial joy when we are able to get involved in a profession which earns a lot of money but gradually, we start to feel stressed out by it as we slowly realise that the profession is not suitable for us. Hence, it is important for everyone to love the work that they are doing. If they are unable to love their profession, they must consider changing it and do what they like. They will find that the stress is slowly easing since they are doing what they want to do. Even if the income is less, if they have a liking for it, they are going to work hard to earn more without inviting any kind of stress.
Issues related to our families: Even if we do not have to worry about money or our profession, there is another factor which can lead to the creation of stress if there is something wrong with it. Family is what binds us together and as such, if there is lack of harmony among members of the family it can lead to stress and increase in blood pressure. This mainly happens because members of a family have certain expectations from each other. When these expectations are not fulfilled, it leads to the creation of tension among the family members. They are unable to adjust with each other since no person is able to get the expectation fulfilled from the other person. However, such a situation can be mitigated. It is important for members of a family to start discussing their expectations from one another. They should be encouraging and supportive of the decision taken by the other members of the family and never act as a source of hindrance to their happiness and ambitions. If every member of a family starts to appreciate what the other person is doing, then family life becomes a bliss. They should try to help each other out and be there through every thick and thin. Once the issues related to family starts to ease, a person will find that the stress level is going down. Even if a person is having trouble with money and is not overly satisfied with the profession, if the support of the family is present, the person will receive the encouragement necessary to survive and ultimately get through the difficult phases.
The need for love: In our quest for money and ambition, we have almost side-lined, if not completely forgotten, the need for love. The presence of loved ones or someone with whom we can share all our stresses and bad thoughts, can do wonders to our stress levels. We no longer feel insecure and we can go about our daily lives in the best possible manner. However, such a situation is fast becoming a far cry. We are all part of a competitive scenario, so much so that we are becoming increasingly self-centred and forgetting our loved ones. The concept of family is fast eroding and we only seem to care about our problems and not take into account the problems of people who are close to us. Life is fast becoming nothing short of a give and take policy. We also expect something in return when we help out a loved one and tend not to help them if they do not have anything to offer in return. This must not be done if a person wishes to spend a life free from stress or at least find ways to reduce that stress. We must not become so emotionally isolated that we do not find anyone besides us when we need them the most. We must try to provide the necessary emotional support to each other in order to survive. If we do so, we will find that our lives are becoming blissful as we will be able to tackle any kind of stress in a much better manner.
The need to have a social life and entertainment: It is important for people to have some sort of entertainment and social life in order to ensure that their lives do not become monotonous and boring. If they refuse to participate in any kind of social gathering or do not go out, they will slowly feel that their lives are becoming even more stressful and it will also lead to increase in their blood pressure. You must try to enjoy your life despite all the hardships that you might be facing. By doing so, you will be able to better tackle the hardships. You must go out and make new friends or meet your existing friends and family and try to socialise with them as much as possible. However, enjoyment does not always necessarily mean that you will have to be with your friends and family. You might also receive happiness by going out alone. One can also go to watch movies with his friends or visit restaurants and try out new dishes. Once you do all these, you will find that your stress levels are going down and you will be able to tackle the other difficulties in your life much more swiftly.
The presence of ego: Ego is something which has been a part of human society since time immemorial. As such it is also one of the factors which lead to the formation of stress. People tend to show off a lot these days and they always try to demean the achievements of other people. They think of themselves being beyond everyone else. People who are treated as inferior tend to feel stressed out as they scramble make themselves better. The problems are compounded further when multiple members of a group or family tend to display such egocentric behaviours. Communication among members become difficult as each member is constantly trying to one up the other in every possible manner. Such situations must be avoided if people want to lead harmonious and stress-free lives. The best way to handle such a situation is by accepting that the opposition is better. When we learn to accept it, whether it be true or false, we will not feel stressed by it anymore. We will slowly start to lead our lives the way we want to. Everyone in the group must try to do this and communicate properly with each other.
The sin of feeling jealous: The feeling of jealousy is also something that has gripped human society for ages. With passing time, we have also given in to jealousy even more. Nowadays, it becomes hard for some people to accept it when someone else has done something good in life. They try to find faults in their success solely because they have been unable to do the same. This leads to the formation of stress as they are constantly worried about how they can make the person who has achieved something good in life, appear to be a pigmy. This should be avoided at all costs. Everyone must learn how to appreciate and rejoice when other people do something good in life. They must then try to emulate the same in their lives and draw inspiration from them. In this way, they will not feel stressed and hope to achieve something good in life.
The need to have a good health: Nothing holds any kind of value if you are not healthy enough to enjoy what you have achieved. People generally tend to ignore their health until the moment they fall ill. And after that there is no escape and all the hard work goes to waste as one is unable to enjoy the fruits of labour. In this mad race of ambition, we are gradually losing concern about our health. It is no longer a priority as we have given in to the mad desire to earn more. We choose to lead very unhealthy lifestyles, eat whatever junk food is available to us, do not follow proper sleeping habits and so on. All these abnormalities eventually lead to the creation of stress as our bodies are unable to take it anymore. Thus, you must try to change his lifestyle for the better. You must try to eat healthy food as much as possible, and follow healthy sleeping and resting patterns. You will slowly start to see the effect of following such healthy patterns. Your stress level will go down and you will also be able to do your work much more efficiently.
The need for spirituality: No matter whatever we are able to achieve in life, we must try to do some kind of service to the community and the society at large. We must try to find some spiritual solace. Once we are able to do that, we will find that the stress levels have gone down significantly than what it was before. We will be able to lead a far better life and achieve even more than what we could have normally hoped to achieve before.
- The Need to Have Good Communication Skills
More often than not, it is our communication skills which can make or break our careers. Most of the stress that we face are due to our inability to communicate properly. This happens more in our professional field. We are unable to express exactly what we want and this leads to the creation of stress. We suffer from a lot of anxiety since we are unable to communicate perhaps out of fear of offending other people or our seniors. In other cases, we are unable to stop ourselves from making some comments and end up offending others. Both these scenarios must be avoided. There are some fundamental ways in which we can try and improve our communication skills.
- Try to listen to what others are saying and give them proper space to express themselves. Everyone has the right to make themselves heard and as such, earnest opportunities must be given to all.
- Avoid criticising others directly, especially in the professional field. Even if something has to be criticised or a mistake pointed out, it must be done in a gentle manner so that the other person does not feel discouraged.
- You must know how to speak gently but it does not mean that you will keep on beating about the bush. You need to be gentle and you should also possess the skill to come straight to the point, both at the same time.
- When two or more people are communicating, they must try and ensure that the tone of the conversation is down. They must not try and speak too loudly as it can sometimes lead to the beginning of a quarrel. They must try to keep their emotions at check at all times and talk rationally.
- Ways in Which a Person Can Hope to Manage and Reduce Stress
Despite all our best efforts, we might not always be completely successful in avoiding the formation of stress. However, if we feel that we are undergoing some kind of stress, there are ways in which we can mitigate the same and ultimately get rid of them.
Controlling the anger
- You must not act quickly upon your anger. You must try and calm yourself down before deciding upon doing anything.
- Try and understand the reason why you were criticised for the work and be sportive about it. You might find that the criticism leads on to yield some better result for you in the future as it will provide you the scope of introspection.
- If you feel angry, you can channelize it by doing something else. If there is some other work which needs to be done, you can try to engage yourself in that in order not to think much about what caused the anger in the first place. Doing such a thing helps to work wonders at times.
- When you feel angry and you are unable to get rid of it, talking to a close person can help. At times like these, simply talking to a loved one also helps.
- Above and beyond all these, in order to let go of anger, a you must learn how to forgive. It is not an easy task, especially in today’s world where people try to hurt each other intentionally. However, if you truly learn how to forgive, you will be able to achieve a calm and solace like no other.
What to do if you still feel stressed even after the anger is gone
- Try and understand the main reason as to what is actually causing the anger in the first place.
- Non-verbal communication must be understood quite well.
- You must let go of your ego and accept when you are at fault. You must then change your way of speaking accordingly.
- You must know how to fulfil his promises. It does not matter how big or small they are, you must try and fulfil them regardless of their nature or importance.
- Learn how to be determined and always make yourself clear when you are engaged in a conversation. Half of our problems arise because we are unable to make ourselves clear as to what it is exactly that we want. This must be avoided or it will lead to the creation of anger, and in turn, stress.
- Learn how to appreciate and understand the criticism that has been aimed towards you. You must not only understand the criticism but you must also learn how to respond to the same. If you are able to make an appropriate response, you will find that you are slowly being able to reduce the stress that you were initially feeling.
Learning how to develop moral values
In this fast-paced world, what is fast-eroding is the presence of moral values. The social and cultural decadence that we are currently facing is a result of that erosion of moral values. People must learn how to inculcate moral values within them in order to emerge as better persons. They must believe in certain principles that allow us to coexist harmoniously. We must learn to accept the existence and wants and needs of other people around us. We must try to focus on uniting as brothers and sisters and try to ensure the prevalence of communal harmony among us. We must not engage in inciting violence and every disagreement must be sorted in a peaceful and harmonious manner. This also means that people must know how to behave properly with their fellow human beings and must not try to insult or hurt them in any possible manner. Most importantly, a person must always try to be truthful and fearless in everything that he does.
Having the will power to do the needful
Will power happen to be one of the most powerful tools that any human being can possess. If a person is willing to do something there is seldom any hindrance that cannot be overcome. All you need to do is try and keep on pushing the limits. However, in the quest for success, you must not sacrifice every principle that you hold dear. You must ensure that you stay on the path of righteousness and never stray from it while achieving your goals. We seldom explore the full potential of the will power that we possess and as such, everyone must sit down and ponder upon the steps that can be taken in order to go about achieving one’s goals.
The power of contemplation
When you think about something deeply it can have an effect on the body. Deep thoughts have an effect on the psycho-neuro immune system and it can cause changes to both the body and mind. A good thought might help in uplifting a person’s dampened spirits. Thus, it can truly help you in overcoming a lot of stress that had been plaguing you. You can learn how to channelize your thoughts properly and help in reducing the amount of stress in his life.
Noting down the factors causing the stress
One might think of it as something childish but it does help if you note down the reasons that led you to feel stressed or angry in the first place. If you are able to note down the points that led you to feel stressed, then you can perhaps find a way towards a solution of that stress. By following this exercise, a you can eventually learn how to cope with factors which cause you to feel stressed. And at a later stage, you might find that these factors are not causing you any kind of stress whatsoever.
How to release stress
There are various ways in which you can release the stress that has been plaguing your mind and body.
- Seek spirituality if you feel that it might help to ease the stress that you are feeling. At times, it can work wonders.
- You can also look to release his stress by talking to a close person. This is perhaps one of the best ways in which you can relieve yourself of any kind of stress.
- At times, sitting calmly and not doing any kind of work also helps in relieving stress. Hence, you can also look at it as another way in which you can help yourself being relieved of stress.
- Another way in which you can hope to release stress is by doing something that you enjoy. It might range from watching a movie or going on walk or a drive, painting or reading a book. Engaging in any kind of a hobby might help you get over the stress that might be present in your life.
- A quick and easy way of removing stress is changing the topic of discussion. If the topic of discussion is changed, then you might be able to forget about the factor that was leading you to feel stressed at that point of time.
- Doing yoga or meditation is one of the most effective ways in which you can hope to relieve yourself from all forms of stress.
- Practicing Yoga in Order to Manage Stress
There are certain techniques and practices of yoga which play an effective role in managing stress levels and hence, can also help in reducing blood pressure.
- Health Rejuvenating Exercises (HRE)
There are certain kinds of exercises which can help you in recharging your body. Spending around 10 minutes every day doing these movements can truly work wonders for you. These exercises are mainly Yoga based.
- Yoga or Asanas
There are many kinds of yogic postures which can help a person in relieving his stress. These exercises can help a person to stretch and relax his body muscles and increase the flexibility of the body.
You can try and practice pranayama which is the practice of controlling one’s breath. Pranayama has been widely regarded as the one of the best ways in which a person can release stress. Thus, in order to stay healthy, everyone can try pranayama.
Kayotsarga is another technique in which you can release stress. It essentially means letting go of the body’s comfort and movements and standing still either in a standing or a sitting position. If you are able to practice this successfully, you will find that your stress levels are going down slowly.
- Preksha Meditation
Preksha meditation essentially means cleansing our own emotions and conscience. This is perhaps one of the most effective ways in which you can release your stress. By practicing this method, you can effectively control your Emotional Brain which is one of the main reasons why we feel stress in the first place.
If you deeply contemplate about some idea or thought, you can definitely induce some positive thinking within yourself. This is another way in which you can look to solve many problems.
The Proper Management of Time
Time is fixed for every person. All of us get twenty-four hours a day, no more, no less. So how is it that some people seem to be quite satisfied with the time they have, despite having a lot of work while others are always running short of time? The answer lies in time management. Managing time is one of the most essential ways in which we can prevent the creation of stress in our lives. Most of the stress that we feel in our lives is borne out of our lack of time to complete a particular or a number of jobs. We bite more than we can chew and later on find ourselves in troubled waters. This must be avoided if you wish to spend a healthy life.
Prepare a schedule as to how you will go about distributing your time. Before doing that, you need to set your priorities straight. You must devote time to a particular person or thing, based on your priorities. You must also take care of your health. If you are going on a business tour, you must have your itinerary fixed and try not to stray from it or else you might feel some stress. Similarly, whatever work you have at hand, try to complete them within some stipulated time. If the work requires a long duration in order to be completed, try to set short targets for yourself and try to complete them within the time frame that you have allocated for yourself. Apart from work, also try to be there for your friends and family. Devote at least a few hours for them even on weekdays and devote a huge amount of time to them on weekends. Go on vacations every once in a while, if possible. You must also devote time to your own self. Take necessary breaks in-between when you are engaged in doing something challenging. Also ensure that you get around six to seven hours of sleep every day. If you fail to do this, the body is sure to suffer after one point of time.
When it comes to the professional world, you have to be careful about the amount of work that you are taking upon your shoulders. If you feel that you have too much work at hand, you should try to delegate some of it to someone else, if possible or you should not take more work apart from this. Maintain your daily routine and adjust accordingly to accommodate every kind of work within that daily routine. Spend time with your friends and family and go on vacations from time to time in order to refresh the mind and body.
There are few things in our lives which effectively contribute in wasting our time. A list has been given below:
- Being engaged in unnecessary meetings, especially in the corporate sector.
- Unwanted visitors are also a source of nuisance and can truly waste a lot of our time.
- Constant phone calls can also be a dampener when it comes to management of time.
- Unnecessary socialising is also another way in which a person can lose precious time.
- Time is wasted when there is a gap in communication as people are unable to understand what they should be doing.
- The absence of proper methodology or even the lack of implementation thereof can also lead to the wastage of valuable time.
- Paperwork and red tape are also reasons behind a huge loss of time in today’s world.
- Time is also wasted when there is a lack of people who are actually skilled enough to carry out a job. People who do not have the expertise to carry out a particular work, tend to create a mess if they are entrusted with it nevertheless.
- Time is also wasted when a person indulges in procrastinating before doing a particular work. We often find ourselves sitting and thinking about ways in which we can do a work without actually doing the work in the first place.
- Another way in which people waste their time is when they are unable to successfully delegate their work to others. They take on huge responsibilities on their shoulders without considering how they are supposed to execute them all. Later on, they are unable to find people to whom they can transfer some of their work and they find themselves in a complete mess.
- Time is also wasted when we are unable to set our priorities right. We might have dedicated a whole lot of time to a work which did not call for it and later on we might find ourselves short of time for the work which truly required our attention.
- Time is also wasted when the objective of a work has not been made clear.
- Connected with the lack of priorities is also another factor. Time is also wasted when you attempt to do too much simultaneously. You might think that you are capable enough to carry them all out without considering the limitations of your body.
- Time is also wasted when one does not exercise self-discipline.
- An improper schedule can also lead to the wastage of time as you are unable to prioritise your work accordingly.
- You have to be adept enough to handle any kind of crisis that might arise. If you are unable to do it, time will be wasted since you will find yourself in hot waters trying to figure out how to manage the situation at hand.
Chapter – 6
The Benefits of Yoga for Patients with High Blood Pressure
Yoga is one of the best ways in which a person can reduce stress. For the past few decades, yoga has been successful in ameliorating high blood pressure in patients. Recent studies have also revealed that yoga not only helps to reduce blood pressure but also helps to decrease serum cholesterol levels, serum free fatty acid and blood glucose levels. It also helps to reduce body weight and coronary artery diseases. Yoga also ensures that a person remains fit and healthy.
The Eight steps of Yoga as mentioned by Patanjali
Patanjali, the ancient Yoga Guru showed eight steps of yoga, namely, Yam, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi.
The Need for Meditation
Meditation is one of the best ways in which you can control your blood pressure. When you meditate, it helps you to lessen the stress which emanates from the mind or brain. As mentioned earlier, our brain essentially consists of two sides, a rational part and an emotional one. More often than not, our rational brain is able to cope with the external factors that cause us to feel stressed. However, it is our emotional brain that requires to be restrained. It is difficult to get a hold of our emotions at all times and in turn, we cannot help but feel stressed. Meditation can help us to take control of our emotional brain. We will feel less stressed once we get a hold of our emotional brain.
There are four important prerequisites when it comes to meditation and in order to do it successfully, these four fundamentals have to be maintained.
- Being in a peaceful
- A person must meditate while sitting in a posture which is comfortable.
- A person has to be passive while meditating.
- The theme must be followed while meditating.
When we meditate, alpha waves are formed in the brain which can help us to control our emotional brain which, in turn, helps us to take hold of our emotions.
Important things to be kept in mind while doing meditation
The first and foremost thing that has to be kept in mind while meditating is that the surroundings have to be such that it not does not stimulate the brain in any possible way. Ensure that none of your five senses are stimulated and your body is in a completely relaxed state. Sit in a room which is dimly lit and you should keep your eyes closed so that the sense of vision is not triggered and you are not distracted as a result of seeing something. The room where you are sitting should also be free from any kind of noise so that your auditory senses are not triggered. Do not touch anything while you are meditating so that the sensation of touch is not stimulated in the body. Do not eat anything while meditating so that your brain does not receive the sensation of taste. Ensuring all of these is essential if you truly wish to successfully meditate. The brain will be truly relaxed as it will be free from any kind of stimulation.
Ensure that the posture you take while meditating is comfortable throughout. It should not lead to any kind of joint or muscle pain since they are going to trigger the feeling of pain. If one is unable to sit on the floor, he or she can try and sit on a chair, even that works for meditation. Your spine should be absolutely straight so that there is no pain felt later on and the brain can truly relax.
The next important step to ensure that the meditation is successful is to stop our train of thoughts. It is quite often that we find, whenever we try to sit and relax, random thoughts starting to flood our brain. We are mainly troubled by thoughts of the past, and when we sit down to relax, those thoughts come to our mind. We are also worried about problems of the present and they seem to have a stronghold on our brain. In other cases, our minds is also flooded with thoughts of the future as well. All these thoughts are detrimental to the purpose of meditation. Hence, you must try to stop these thoughts as much as possible. It will be difficult to do initially but eventually it will be far easier for you to do it.
In order to meditate, you have to focus and concentrate on a particular object. It can range across a variety of things. You can also concentrate on a particular strain of thought. If you are suffering from high blood pressure can concentrate on the thought that the meditation will help to reduce your blood pressure. All these methods can help you concentrate completely. You need to hold this level of concentration for some period of time and then you will be able to successfully complete it. Stay awake during the whole tenure of the meditation and do not become so relaxed that you fall asleep.
What are the different themes of meditation?
Earth elements: a black dot, a statue of God
Water elements: a river, a lake or the sea
Fire elements: a lamp or a candle
Nature elements: the sky, a forest, the sun, the moon, peaks filled with ice, the sea
Body elements: the organs of the body, our breath
Psychic centres of the brain: Kundalini
Colours: green, white, orange
Particular thoughts: anupreksha
Yoga and meditation have been scientifically proven to have had positive effects on the body.
- It has been proven to have a positive effect on blood pressure.
- It has been instrumental in controlling pulse rate.
- It improves oxygen consumption.
- It has also helped in converting patients from one kind of personality to another.
- It also helps in reducing levels of anxiety.
- It helps in controlling serum cholesterol.
- It can also help in controlling diabetes.
- It also ensures that a person remains physically fit.
- It also helps people who suffer from lack of sleep.
- The oxygen circulation in lungs is also improved.
- It can also help to cure diseases of the heart.
Yoga can be classified into six different categories. They are as follows
- Health Rejuvenating Exercises (HRE)
- Relaxing postures
- Moral learning
Yoga is something which needs to be practiced with utmost sincerity. You need to devote at least an hour or so to yoga if you wish to get the best kind of result out of it. Prolong the duration of meditation later on if you so desire. The best time to practice it is early in the morning when the disturbance around us is less. It is also the most suitable time for people who are engaged in some professional activities. They can meditate before going to work and they will find that they are being able to perform better and, in a stress-free manner. While doing the meditation, the stomach should be completely empty, you should also wear loose and comfortable clothes. The room has to be properly ventilated so that you receive fresh oxygen and there is proper air circulation. The room also has to be free from any kind of noise.
Certain rules to be followed while practicing yoga and meditation
- Be regular and punctual when it comes to yoga. It is only then will the hard work will have some positive effects.
- Ensure that the time which you have fixed for the yoga and meditation is maintained. If you are doing it early in the morning, ensure that you keep on practicing at that stipulated time. Other people might find the evening time more suitable for practicing. You must also have a minimum gap of two hours between meals and the practice.
- If you have the habit of drinking hot beverages like tea of coffee before practicing, you must try to reduce that consumption.
- The place of meditation must be neat and clean and there must be a feeling of sacredness that must emanate from the place. It must be free from any kind of noise and pollution.
- Wear comfortable and loose-fitting clothes while practicing.
- Sleep is the utmost essential thing when it comes to yoga and meditation. An adult requires at least six to eight hours of sleep in order to lead a healthy life. Everyone should try and maintain that. If you go to sleep early, you will have a lot of time at hand to get up early in the morning and practice.
- It is also essential for you to understand the limits of the body. There is no need to push yourself when it comes to yoga. If you feel tired while performing yoga, you should not push yourself and take adequate rest. You will find that you will be able to slowly extend your limits. After the asana, practice muscle relaxation for five odd minutes. After completing these exercises, you can look into meditation.
Maintaining a proper diet along with practicing Yoga
Yoga does not merely stop at practicing. It has to be followed by a healthy set of diet routines. According to the Yoga system, diet is classified as Satvik diet, Rajsik diet and Tamsik diet. People suffering from coronary heart diseases can look at the Satvik diet. It consists of cereals, fruits and vegetables which are healthy for a person. The Satvik diet consists of milk and yogurt which might be harmful for them. However, the SAAOL Heart Program has recommended certain amount which can be consumed without causing much harm to the body. The diet that the person is taking should be free from fat and cholesterol. People must also reduce their consumption of salt and white sugar as much as practically possible. Hot beverages which contain caffeine, like coffee, and also tea must be parted away with if the person wishes to lead a healthy life.
The diet must also contain sufficient amount of roughage. The husks of some grains and vegetables contain fibre, minerals, anti-oxidants and enzymes which are useful in reducing blood cholesterol and hence, they must be consumed.
A person can follow the following diet pattern in order to lead a healthy life
- For breakfast look to have fruits, oat-bran daliya, sprouts, etc.
- For lunch take whole wheat roti, gram and soya flour, rice, salad, dal, chutney, rice and soup.
- In the afternoon, look to have a bit of fruits and herbal tea.
- For dinner, you can have daliya, khichdi, roti, leafy vegetables which are boiled, sprouted and steamed grams, moong dal, beans, etc.
There are a few movements which can be regarded as steps necessary before preparing for the asanas. These steps need to be practiced before you can formally begin your training for yoga.
They can be broadly classified for various body parts at first:
- Postures for the eyes
- Postures for the neck
- Postures for the ears
- Postures for the face
- Postures for the shoulders
- Postures for the chest
- Postures for the waist
- Postures for the thighs
- Postures for the knees
- Postures for the ankle joints
- Postures for the toes and heels
- Postures for the eyes
Be at ease while practicing this posture. Keep your head fixed and then look upwards and downwards a few times. Then look to the left and right and rotate your eyeballs as far as practicable. You need to cover the range of vision as much as you can. After that, cover both your eyes with your palms after warming and then blink for a few times.
- Postures for the neck
You need to be at ease while practicing this posture as well. Rub your hands ten times while rubbing the back of your neck alternatively. Repeat the same process for the front side of the neck for five times. After this, bend your neck backward as much as possible and then bend it forwards so that the chin touches the chest. This process has to be repeated five times. After this, turn the neck from the left side, over the shoulders and vice-versa. Bend your neck alternatively to the two sides and allow your ears to touch your shoulders on both sides. After this, rotate your neck from the chin. The neck should touch the chest and eyes should be closed. Slowly turn to the right with your eyes now open, ears will touch the shoulders further through the back and looking up. After that allow your left ear touch the left shoulder and rotate your neck back to the chest with your eyes closed. This process has to be repeated on the other side for two times.
- Postures for the ears
For this you need to hold the upper section of both the ears with the index finger and thumb. You have to pull up both ears, pull straight the middle portion of the ears and then pull down the ear lobes. After that, cover both ears with the palms and then press and relax without taking the hands ways in order to create a vacuum within the ears. Following this, you need to make a fist with three fingers, leaving the index finger free and rub the front of the ear with the free index fingers. After this, rub the back side of the ears with the index fingers.
- Postures for the face
This posture also has to be carried out when at ease and it is fairly easy to do. Rub your face gently using both hands and try and feel relaxed while doing so.
- Postures for the shoulders
This posture also has to be done while being at ease. Keep your arms straight down and keep the fists closed. After this, you need to inhale while raising the shoulders and then exhale, while bringing the shoulders down. This has to be done without the elbows being bent. After this, you need to rotate the shoulders from the back to the front while keeping the arms relaxed. Then, do the same thing from the front to the back. Both these processes have to be done five times each. After this, bend your fingers, thumb and arms simultaneously so that you are able to touch your shoulders. Then, inhale and rotate the arms from the front to the back and then from backward to forward.
- Postures for the chest
Bend both your arms inward with the palms being over your chest, facing it. The middle fingers will have to meet at the middle of the sternum. After this, inhale while extending the left hand. Then exhale and bring the hand back to its previous position. After this, do the same with the right hand. Repeat the process five times each and then do the same process with both the arms for five times. After this, you need to keep your hands in front and on the thighs. Then inhale and raise the left arm so that it touches the left ear without being bent. After that, bring the arm down and exhale. Do the same process with the right arm and then go on to do the same with both the arms for five times.