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Stress Management
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Lie flat on your back on a firm surface — a yoga mat on the floor is ideal. Place a smooth weight of approximately 400–600 g (a small sandbag, a folded book, or a bag of rice works well) directly on your diaphragm, roughly 3–4 cm above the navel. Interlace your fingers and rest both hands under the back of your head. Keep your legs straight and your entire spine in neutral contact with the floor. Now breathe using only your diaphragm: on the inhale (counts 1–2–3) your belly must physically lift the weight upward while your chest remains completely motionless. On the exhale (counts 4–5) let the belly fall slowly, lowering the weight back down with full control. The weight provides biofeedback — any chest movement is immediately detectable. Practice 10–15 cycles per session.

Sit in Sukhasana (cross-legged) on the floor, or on a firm chair with both feet flat on the ground. Elongate the spine upward from the base — as if a thread is gently pulling the crown of your head toward the ceiling — without stiffening or forcing. Let the shoulders drop naturally away from the ears. Place both palms flat over the heart centre, one hand over the other, and close your eyes. The physical contact of the hands on the chest serves as a tactile anchor: it keeps your awareness centred and also confirms that the chest is not rising during the breath. Inhale through the nose (counts 1–2–3), feeling the belly expand in all directions — forward, sideways, and gently into the lower back. The hands on the chest should remain perfectly still. Exhale through the nose (counts 4–5) with a slow, controlled release, drawing the navel softly back toward the spine at the end of the exhale. Between cycles, rest in natural awareness before initiating the next inhale. Practice 10–15 cycles per session.