It seems there might be some confusion with the term "muthrai." I am not aware of any specific practice or technique related to reducing stress and anxiety called "muthrai." It's possible that this term refers to something specific in a regional or cultural context that I am not familiar with.
However, there are various well-known stress-reduction techniques that you can consider to manage stress and anxiety:
Meditation: Regular meditation practice can help calm the mind, reduce stress, and promote relaxation. Different meditation techniques, such as mindfulness meditation or guided meditation, can be effective.
Deep Breathing Exercises: Deep breathing, like diaphragmatic breathing or 4-7-8 breathing, can activate the body's relaxation response, leading to reduced stress and anxiety.
Progressive Muscle Relaxation (PMR): PMR involves tensing and relaxing muscle groups systematically, helping to release physical tension and promote relaxation.
Yoga: Yoga combines physical postures, breathing exercises, and meditation, providing a holistic approach to reduce stress and improve overall well-being.
Mindfulness Practices: Practicing mindfulness involves being present in the moment without judgment, which can help reduce anxiety and promote a sense of calm.
Physical Exercise: Engaging in regular physical activity, such as walking, jogging, or dancing, can release endorphins and positively impact mood.
Journaling: Keeping a journal to express thoughts and emotions can be a therapeutic way to cope with stress and anxiety.
Spending Time in Nature: Spending time in nature can have a calming effect on the mind and reduce stress.
As for the time it takes, the effectiveness and duration of stress-reduction techniques can vary from person to person. Some techniques, like deep breathing exercises, can have immediate calming effects, while others, like meditation, may take regular practice over time to see significant results. It's important to be patient and consistent with your chosen technique to experience the benefits fully.
As for who should avoid specific techniques, some practices might not be suitable for individuals with certain medical conditions. For example, people with certain respiratory or cardiovascular issues may need to approach deep breathing exercises with caution. It's best to consult with a healthcare professional or a qualified instructor before starting any new stress-reduction technique, especially if you have any medical concerns or conditions.
If "muthrai" refers to something else or is related to a specific cultural practice, it's recommended to seek guidance from someone knowledgeable in that context to understand its purpose, benefits, and potential limitations.