Vineet Pandey

Hello Naznin, you can follow these steps for instant relief 1. Sit on chair by keeping your legs parallel to each other,waist and neck should be straight. 2. Close your eyes slowly. 3. put your hand on your knees(your palm should face the roof) 4. Relax your body, if you have any strain or pain in any part try to relax it. 5. watch your breath while inhale and exhale for atleast 1 minute 6. now take a deep breath in slowly,your stomach should come out while breath in. (you can count 1,2,3,4 while breath in) 7. hold your breath for same time (you can count 1,2,3,4) 8. now breath out showly (you can count 1,2,3,4,5,6 while breath out) NOTE- Amount of time should be more in breathing out (count 1,2,3,4,5,6) 9. repeat this process for atleast 11 times. NOTE- You can try Bhastrika as well but you have to sit on Vajrasan or Padmasana for it,we should avoid to perform it on chair. Hope this will help you.