 emotions which result into unpleasantness or which result into lack of energy. If we look at fearfulness or all four these when they happened when they became part of human self these emotions had some purpose these are not useless emotions. But when we overplay on these when these become more prominent in the personality that result into emotional distress. So, evolutionary speaking we have to have concern about what is happening in the environment we need to be we need to be alert about it that was the function. But when this alertness became excessive when this concern became excessive it becomes fearfulness and that fearfulness becomes dysfunctional excessive attachment with the outcome. We all are goal directed beings we all have to achieve something in life we work best when we have some objective in life. But when we are too attached to the outcome of the activity we are think much more about the outcome rather than enjoying the process and remaining connected with the process that is that state is called anxiety. Anxiety meaning we are too attached and want to look at the outcome of effort more immediately earlier than a process can happen and process can allow the outcome to appear front of us. Similarly we could find family or community because they were able to trust each other they were able to develop that complementary relationship with each other when this trust became excessive and result into dependence it becomes cause of emotional distress that is another form of emotionality. Similarly we were able to live in a family or community because we build relationship we have sense of attachment with each other that is how friendships appear that is how relationship are built. But when we are too attached to some people certain things certain situations certain places that too much of attachment makes a sentimental about those and too much attachment becomes sentimental makes a sentimental too much aversion also becomes sentimental. So we can see that there are some rudimentary emotions which are important but when these are overplayed when they become much more than what is required to remain functional they take the shape of emotional distress, fearfulness, anxiety, sentimentality dependence are those kind of emotions. How you can help in managing these emotions managing negative emotions there are different ways of managing these emotions some of the examples we are going to look at one is exposure therapy exposure therapy is prominently useful in anxiety and to some extent sentimentality what we do in the exposure therapy we make the list of situation which trigger anxiety then we need not to worry about the level of anxiety when we are preparing the list but we need to continue to work on that list and give the hierarchy look at what you wrote and organize them and once that gives you less anxiety to the ones that are the larger source of anxiety. So there are some things which give you more anxiety than others you look at you start addressing things which give lesser anxiety. So you can be little relaxed about those things then you think about the worst scenario look at your new organized list take the moment to think about what could be the worst thing you would have faced in those situations why is that worst how likely it is to happen what could you do could you do to prevent it what is the best way to deal with it if it really happens and try to answer these questions in that process we become more cognitive we become more aware of the situation and then we can start working on these items one by one that is the exposure therapy that is very useful in managing anxiety. There are methods which can be helpful to for the grounding and centering and these are useful for managing managing sentimentality as well as managing dependence. What do we do in that what are the 5 things you can see that is the way to distract ourselves that is the way to take away our excessive emotional investment in one situation to another what are the 4 things you can feel what are the 3 things you can hear what are the 2 things you can smell what is one thing you can taste. By this technique called 5 4 3 2 1 technique you can purposefully take in the details of your surrounding using each of your senses and strive to notice a small details that your mind would usually tune out such as distant sound or a texture of the ordinary object when we do that our mind is taken away our thoughts and emotions are taken away from the things which makes us anxious which makes us sentimental which makes us dependent on something and that creates a self space. In order to decrease the dependence when the basic and particularly sentimentality the one method is self care when the basic emotional needs are neglected it can perpetuate a vicious cycle of sentimentality where you are unduly emotionally attached by other individuals or external states. So it is time to turn focus on yourself and determine what your basic needs are that can be fulfilled. So list down the basic needs eating well living healthily sleeping well enough sleeping for enough time exercising scheduling we also need to look at who are the people in our circle listing down the family friendship career personal hobby these all are the different domains in which we experience life sentimentality happens when we emphasize too much on one or two domains when we write down these things when we write down multiple domains which are equally important for our well being we realize that which are the domain we are giving disproportionately higher time and which are the domains which we are neglecting. Once we identify those domains which we are neglecting we need to give more time and energy to that and that naturally result into decrease in sentimentality and dependence. If you look at all these methods all these methods require our mind to get little disconnected from the ongoing perpetual or cyclical ways of thinking because there is cyclicity there is a perpetualness of the similar thoughts again occurring again and again we keep experiencing deeper level of anxiety or dependence or sentimentality. Yoga helps us to break that cycle one very simple method when I am experiencing anxiety or any of these emotional distress very clearly the best method is to start doing abdominal breathing. We discussed abdominal breathing in the pranayama chapter so what happens we when we breathe through the stomach you can keep your hand navel and focus on that part and then while breathing keep the focus over there we will naturally start abdominal breathing. In the abdominal breathing our lungs get more space to expand as a result we can absorb more oxygen our the narrowness of our breathing actually causes emotional distress by doing abdominal breathing we are prolonging our breath we are also allowing lungs to absorb more oxygen relax lungs actually relax heart relax brain and that result into relax thoughts and that result into muscle relaxation. So our 3 minute abdominal breathing or 5 minute be very helpful to come out of any negative episodes of anxiety sentimentality dependence etcetera. We have identified a protocol drawn from the ministry of Ayush's master protocol which is being released in which is freely available on the YouTube we can look at the ministry of Ayush protocol out of that we have drawn this 25 minute process and lot of research studies are being conducted using this protocol which starts with unfreezing through reverberation shaking the body and body tapping for 3 minutes which is combination of asanas vrakshasan, padahasthasana and trikonasana that can be done for 3 minutes these are the processes designed which can be carried out in the school colleges and offices. So that is why we have not included sarvangasana or asanas which require supine posture in this protocol this is just to have some sense of relaxation and regain emotional balance that is followed by pranayama. So in the pranayama section we recommend 4 pranayama ujjayi high frequency yoga breathing which is called kapalabhati, alternate nostril breathing which is anulom vilom and breathing with humming that is called vahamiri. So specific time and the cycle and the frequency is mentioned here we can follow that and that can be followed by samatha meditation that is body scan and sitting meditation how it is done it is done by bringing back focus of attention to breath and then we start the body scan body scan can start from the right leg from the big toe then the attention can come to the ankle to knee to thigh then we can shift our attention to the left leg starting from big toe to the smaller toes one by one then ankle then the left knee left thigh gonad stomach chest gradually we can take our attention from chest to the shoulder right shoulder left shoulder neck head we can take attention to the breath with the attention to the breath we can take our attention to the stomach and the movements going on in the stomach with breathing. This simple meditation for about 7-8 minutes it is a basically a relaxation process completes this 25 minutes protocol we have found that if this much is done at least this much is done for even 7 or 8 weeks we can experience a clear shift in many outcomes like psychological capital more engaged living more positive emotions etcetera. So in this section we looked at how negative emotions can be managed through the yogic practices in the next part we are going to look at how to inculcate positive emotions and what are the different positive emotions can be inculcated with the yoga breeze practices which is the real essence of managing manumakosh. Before we talk about the psychological mechanism which is the main part of the session we can recall what is the bioscience related findings about managing emotions through yoga and what we have discussed earlier as well this is a kind of a recap that yoga has positive impact on many happy hormones which means the increased levels of endorphin serotonin and dopamine. Endorphin it improves the response to stress and that is found to be released more with the yogic practices, GABA is the gamma immunobutyric acid and that has a very important role in generating calming effect in our day to day experience GABA is also found to be in getting secreted more with the yoga base practices serotonin very important to decrease anxiety for the restful sleep dopamine is again a feel good hormone these both are found to be getting more secretion with the yoga base practices and yoga helps in balancing the release of these biomarkers be these specific hormones and that results into a emotional balance. In the next session we are going to look at what all are the psychological mechanisms through which yoga helps us to gain emotional balance.