A journalist recently asked me these questions, and I know it's helpful to know why we practice, so I'm sharing my answers with you...
How does yoga relieve stress?
(What mechanisms are involved?)
Yoga and breath practices stimulate the ventral vagal pathway of the nervous system. Mindfulness (intentional present moment awareness), and embodiment. Moving and breathing together gives us a sense of connection.
Yoga helps manage stress and anxiety through breathwork and mindful movement.
As much as we may live in our heads, we’re mammals with physical bodies. Breath is the one autonomic function we can control, and it impacts all our systems. Heart rate variability and vagal tone are some of the measurable markers we can influence through mindful movement and breath. In turn, vagal tone has a positive effect on cardiovascular, digestive, and immune health.
How can yoga help with long-term/chronic stress?
Yoga benefits the HPA axis by interrupting the loop of chronic stress. Yoga can support healthy heart rate variability. Any enjoyable movement is beneficial to people with chronic stress.
What are some other mental health benefits of yoga?
Being in the present moment is pretty unique to yoga. People are often plugged in listening to music even while swimming laps in the pool, so yoga is one of the only places we silence our phones. Presence has a positive correlation with happiness.
What type of yoga practice is most beneficial for relieving stress?
The type of yoga that you enjoy will most likely help you feel less stressed over time. The kep is to practice regularly, even for a short period of time.
What exercises help relieve stress?
Here are some that I find soothing:
- supported bridge pose (setu bandha sarvangasana),
- forward bends,
- side legs up the wall,
- and crocodile pose (makarasana)
If you prefer more active practices, that's fine. Notice how you feel after your practice. If your stress is reduced, that's a good sign.
Don't forget to take a deep breath
Breathing exercises (pranayama) are remarkable tools for nervous system regulation. Especially when we extend our exhale longer than our inhale, it tells our brain we're safe and able to rest. Never force breath practices.
Conclusion
If you're like most people these days, your nervous system is chronically hyper-aroused. You may feel like a tiger is chasing you even when you’re completely safe. We could all use practices to remind us what safety feels like.
Bottom-up practices like breathing, vocalizing, gentle yoga, self-massage, and even laughter employ our peripheral nervous system to tell our brains that we are safe. They're often a faster and more direct line to vagal toning than top-down practices like self-compassion, affirmations, or even talk therapy.
Stop Walking On Eggshells!
Gentle yoga to release your stress and shift your mindset about struggle.
If you get your buttons pushed often by other people's issues, you may be hypervigilant. You might feel it in your body as clenching, tension, or chronic pain.
You'll become more grounded in awareness of your body.
