according to neuroscience, emotions are not obstacles, butsignals of the body and the mind.They need to be channelised intelligently and not to be suppressed. In Yogic wisdom, we maycall them Chitta Vrittis or fluctuations of the mind. Neuroscientific research has delved deep in the subject as to how the brain’s limbic system and prefrontal cortex interact to reshape emotional responses.The entire philosophy of Yoga is aimed at regulating our emotions and developing Sakshibhava or a sense of witnessing. While integrating the Yogicwisdom with neuroscientific insights, we maysuggest the following tips to regulate our emotions; Observe without reaction- It is found that witnessingemotions activates the prefrontal cortex, the centre of reasoning and reduces impulsive reactions. Slow, deep breath—The Pranayamic slow and deep breath stimulates the vagus nerve, calming downthe nervous system. Lengthen the exhalation- Long exhalation sends safety signals to the brain, reducing anxiety.

 

Practise mindfulness- practising mindfulness anchors the subject into the present free from anxiety and worries. Name the emotions-Labelling emotions like I am angry reduces the e- Straight spine influences the mood positively and boosts confidence. Use grounding techniquesFocus on the body sensations is found to be agreat anchoring technique for being in the present moment. Regulate sensoryinputsReducing the overstimulation of senses calms themind. Practise gratitude- it enhances dopamine and serotonin happy hormones, improving emotional resilience. Follow arhythmic routine or Dinacharya -Predictability stabilizes brain function andemotional patterns. Engage in physical movementYogasanas andphysical exercises release stored tension and harmonize neurochemistry. Pause before responding— This habit creates agap between stimulus and response.

 

This is called self mastery. Cultivate Vairagya or detachment- This is agreat Yogictool to calm downthe mind. It is not indifference, but the freedom from emotional over identification. Chanting of Mantra repetitionSound vibrations calm neural oscillation and lead to the focus of the mind. Sleep adequately- Sleep deprivation heightens emotional reactivity. Nourish the body wisely.Sattvic food supports mental stability and regulation. Journal your thoughts- Writing reduces mental noise andstress. Practise compassion- Empathy activates positive neural circuits and reduces negativity. Limit rumination- Shifting attention dissolves distress and restores mental equilibrium. Meditate regularly- Meditation strengthens the neural circuits, balances the mind ,and improves cognitive clarity. Viewed neuroscientifically, emotional regulation hinges on balancing the reactivity of the amygdala with the rational prefrontal cortex.Emotional regulation is not about control, but about harmonizingthe nervous systems. Yoga teaches us to alignwith our inner nature. Thus, emotional regulation is both apracticeand a biological process. By practising theabove techniques one can move from reactivity to responsiveness and from turbulence to tranquility over aperiod of time. The tips mentioned above are the timeless Yogictools which have been validated by numerous neuroscientific research.The ancient texts like the Geeta, the Upanishads, andYogic scriptures are full of suchtechniques to calm the mind, regulate emotions, and restore the mental bliss.