• April 28, 2024

In Mexico, 7% of the population suffers from the disorder of anxiety and women are the most likely to externalize it. Anxiety, according to the Mexican psychiatrist Enrique Camarena Robles, is an emotion that arises automatically in situations of threat or danger , and can be triggered by any stressor, that is, a complex situation in life.

Therefore, adds the head of the Department of Quality and Care of the Psychiatric Hospital "Doctor Hector Tovar Acosta", of the Mexican Institute of Social Security, rest, exercise or recreational and leisure activities, which include family and friends, contribute to a large extent to prevent said disorder manifest.

Anxiety disorder is a disturbance that occurs at any stage of life and every individual is susceptible to it, the doctor adds. Camarena Robles.

Most recommended exercises

According to the Association of Anxiety Disorders of the United States, There are relaxation methods of physical type such as yoga, which combines movements, stretches, exercises of breathing Y meditation to promote a harmonious functioning of the organism and the mind.

Also tai-chi and chi-kung have similar effects; are indicated for back problems, arthritis, asthma and coronary diseases, and are qualified as excellent prevention disciplines.

While you find the most suitable teacher of these techniques, try this simple exercise that you can do at night, lying on the bed: close your eyes, place both hands on your belly without supporting them.

Inhale gently feeling the belly rise up against your hands. Relax by exhaling slowly. Repeat many times. This simple exercise releases the diaphragm and allows for better oxygenation, and better elimination of toxins.

Breathe with attitude

It is the name of the exercise designed in the HeartMath Institute It helps synchronize heart, mind and body. It is recommended to practice five times a day, especially when waking up.

1. Concentrate on the heart while inhaling and on the solar plexus when exhaling. Breathe like this for 30-50 seconds

2 . Ask yourself: "What is the best attitude in the situation I am in?" It may be, for example, remaining calm, reassuring or not judging.

3. Breathe in the attitude through the heart and the solar plexus as in step number 1.

Repeat as many times as necessary until that emotional attitude has actually been established.

The experts of HeartMath Institute recommend doing these types of breaths on waking, because the anxiety, Anger, worry or sadness is early and can condition all day. It can also be done during the bath, while we dress or on the way to work.

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