How Does Yoga Relieve Stress
The better question might be how doesnt yoga relieve stress? As a practice, yoga triggers the bodys parasympathetic nervous system, which when activated, signals the body and mind to relax. The deep breathing we practice in yoga helps calm you, lowering blood pressure, decreasing your heart rate, and focusing your thoughts and attention. The gentle asanas allow you to tune into your body, stretch and strengthen your muscles, release tension, and ease pain.
Yoga also has been shown to decrease the levels of cortisol, or the stress hormone, in the body. It can improve your sleep, digestion, immune systemall of which are impacted by stress. It can ease depression, sadness, and mood swings by restoring dopamine and serotonin in the brain. Yoga also tones the vagus nerveotherwise known as the well-being nervewhich, according to research, allows people to more easily shift from a stressed to a relaxed state.
There are many benefits of yoga. But the best thing about it is that the more you practice, the more prepared youll be to mange daily stress and emotionally and physically fraught situations as they arise.
Why Yoga For Stress Relief
Life can be stressful. For starters, there’s your busy schedule waking up super early for school, studying late at night for tests, juggling sports practice, homework, and meals. It’s a lot to balance!
Everyday issues can add emotional stress, too counseling a friend through a breakup, regretting a disagreement with a parent, weighing an important decision, or stressing over whether you’ll make final cuts for the varsity team. With lots on your mind, it’s easy to feel stressed.
There are many different ways to cope with stress. Talking with friends, exercising, and seeing a school counselor are just a few. Yoga can help reduce stress because it promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing.
You don’t have to wait to feel stressed out to do yoga, and you shouldn’t! People who do a little bit of yoga each day often find they’re better able to handle things when life gets a little crazy. Practicing yoga builds your ability to calm, focus, balance, and relax yourself.
Anxiety Disorders: A Background
An umbrella term for a variety of mental health conditions, anxiety disorders share similar symptoms and traits such as distress, sleep disturbances and difficulty in fulfilling social/occupational roles. They are also amongst the most commonly diagnosed mental health issues in the UK.
Anxiety disorders have been associated with significant long-term disability. They can be distressing for the person affected, their families, friends and carers, and can have an impact on their local communities.
There are seven anxiety spectrum disorders with a high incidence of co-occurrence between them possibly because the existence of one anxiety disorder can trigger or contribute to the development of another.
For instance, someone with panic disorder may become housebound in an attempt to avoid panic attacks, while someone with agoraphobia may experience repeated panic attacks when faced with the possibility of going outside.
Anxiety disorders also appear in conjunction with other mental health issues, and often co-occur with Major Depressive Disorder . According to the Anxiety and Depression Association of America, nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder.
In the treatment of anxiety disorders, no single treatment works for everyone, and people may try a variety of medications and therapies before finding what most helps them manage this illness.
Assessment Tools And Management
To collect data, the questionnaire of DASS-21 was used. The validity and reliability of this standard questionnaire was examined by Sahebi et al. and Cronbach’s alpha was estimated 0.7, 0.66 and 0.76 for depression, anxiety, and stress, respectively. in a study entitled validation of depression anxiety and stress scale for an Iranian population. Each of the above mentioned states are assessed with seven questions. Hatha yoga exercises and training sessions were held 3 time/weeks 60-70 min each by a specialist. Before the intervention, questionnaires were completed by women. The intervention lasted 12 sessions. At the end of the 12th session, the questionnaire of DASS-21 was again completed by women.
Reduce Anxiety And Improve Memory With Yoga
Guest post by Meera Watts
Stress can cause a myriad of health problems. Memory loss, premature ageing, heart and blood pressure problems are a few of the risks of stress.
Too much stress in the body sends messages to your brain that trickle down to the rest of your body. Your body braces itself to fight or run. If you were to do either of these things, your body would go back to normal. When you experience stress without doing something, it becomes harmful.
A study connected to the Harvard medical department found that yoga does benefit cognitive behaviour. With yoga, we learn how to manage and prevent anxiety and depression.
The poses of yoga also release tension in areas where we are holding stress. Blood is sent to various areas of the body when you do inversions so you give your heart a break.
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How To Get Started
Yoga classes can be wonderful for beginnersyou will be surrounded by others of all levels of expertise and ability, and you will have someone talking you through the process and helping you to learn the correct forms.
Aside from taking a class, there are several useful apps that can help you with yoga, and tips to help you learn everything you need to know to make the practice of yoga a regular part of your life.
Remember, yoga is a science and has many systems so if the physical practice isn’t possible or enjoyable, there are other options such as meditation, bhakti, and self study.
What We Can Learn From Yoga To Reduce Stress
It is rightly said that yoga is the practice of the self, through the self, and for the self. And since our reaction to stress is highly-personal, its no wonder yoga can teach us many lessons on how to thrive in the face of daily stress.
Be centred and live in the present
Hectic personal and professional lives raise stress levels to the point where we can no longer enjoy the present moment. But according to many studies, yoga helps us rediscover our centre and stay present.
Yes, practicing asanas, meditation, and pranayama allow us to reconnect with the inner-self, and form a stronger connection. When you are rooted with a strong base, your attention and focus automatically return to the present moment.
Be disciplined and plan ahead
Yoga is a very disciplined practice and teaches us the same. As we plan the yoga class and move step by step, we learn to apply the same approach in our daily lives to reduce stress.
Being planful helps us focus and saves us from the last-minute chaos.
Express and communicate
Yoga is not only about physical, mental and spiritual well-being. It also touches the fourth aspect of life: our emotions. Our feelings play an important role in keeping us healthy mentally, physically and spiritually.
Yoga supports balanced emotions, clarity of thought, and awareness of feeling so we can overcome day-to-day stress. Emotional wellness through yoga also helps us be more effective professionally and in relationships.
Cultivate loving relationships
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Half Pigeon Lying Down
This pose helps you release tightness in your hamstrings. Lie on your back and bring knees up toward your chest. Fold your right leg, so that your heel rests on the left knee and your right knee sticks out to the side. Reach behind your left leg and pull toward you. You should feel a stretch in your hamstring thats when you know youre in the pose. Hold for about a minute or a few breaths. Repeat on the other side.
Ideal Calming Yoga Asana Include:
For improved blood flowLegs up the wall pose: Known for its grounding effects, this asana also encourages blood flow to the major organs within the pelvis and lower abdomen, helping them function more effectively.
For improved digestion Supported side twist: By rotating the lower back and pelvis in this way, blood flow is restricted, so when the asana is released, fresh blood flushes through the lower abdominal and digestive organs, thus enhancing the bodys natural ability to detox.
For quietening a busy mind Supported childs pose: By closing down the front of the body in this way we are able to minimise external stimulation and calm the mind. Childs pose can also relieve an achy lower back.
For better breathing Supported reclined cobblers pose: A heart-opening yoga asana which also helps to stretch the diaphragm allowing for increased lung expansion and therefore increased oxygen uptake.
Disclaimer: this article is in no way intended as a replacement for medical advice or care.
Sally Parkes BSc is a senior yoga teacher for and runs certified 200hr, Yin, Fertility, Prenatal and Postnatal Yoga teacher training. sallyparkesyoga.com
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What Are Two Benefits To Using Yoga For Stress Relief
Yoga has the potential to provide the following health benefits:
Yoga For Stress Relief
Stress is a major epidemic in our society that can create a hypervigilance in our minds and body. Stress is fueled by epinephrine and cortisol , impairs our ability to think clearly, and leads us to a path of reactivity. Unfortunately, the average person is flooded by stress responses every day, whether it be due to a toxic relationship, stressful work environment, or unhealthy lifestyle. Yoga and meditation are optimal in counteracting the chronic stress response.
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When To Try Yoga
Try taking a weekly yoga class or using a yoga DVD to help you learn some yoga poses. There are classes as well as yoga DVDs created especially for teens.
You can also incorporate mini-bits of yoga into your daily life to help you manage stressful moments. Here are some ideas:
- Before a test. Do easy neck and shoulder rolls right at your desk to relieve tense muscles in your neck, shoulders, and back. Also try squeezing and relaxing your fingers and hands. These exercises can take as little as 30 seconds, and can be repeated as often as you need!
- While studying. Try a few simple yoga moves to help relax any areas that may have become tense while studying. Neck and shoulder rolls can release tension in your back and shoulders. Forward folds and twists will relieve lower back strain. Give your face a mini-massage to help loosen up a tense jaw. Balancing poses, like tree pose, can help focus your energy so you can concentrate on what you need to do!
- Before bed. Do a few yoga stretches before bed to help you relax especially if you have a lot on your mind. Poses where you fold forward, like child’s pose, tend to be calming. They allow you to tune out the rest of the world and feel quiet and peaceful. Stay in a forward fold for 3 or 4 full, slowing breaths, and allow your body and mind to relax.
Regular Practice Soothes The Mind And Body
Posted September 15, 2016
I experienced firsthand the benefits of prenatal yoga while our second child was being born. My wife had taken actual prenatal yoga classes I had taken yoga that just happened to be while we were expecting.
For being such a short trip from inside the womb to outside, the baby’s journey is a difficult one. Even under the best of circumstances, the delivery room is a stressful place to be.
As in most hospitals, our baby’s heart beat was being monitored so the nurses could detect any “fetal distress.” Our first child had had an extended labor and there had been a series of terrifying decelerations of his heart beat with each contraction. The healthy “beep-beep-beep” would slow to a “beep … beep …….. beep………..” Although it’s apparently not uncommon, it led to considerable parental distress.
This second time around I found myself completely preoccupied with monitoring the monitor, which made me edgy and distracted. And then at some point the words of my fantastic yoga instructor at the time, Paula Ruckenstein, came to mind: “You always have the breath, and can come back to it at any time.”
Many factors seem to contribute to yoga’s helpfulness with stress and anxiety. In my own experience and with the people I’ve treated, the following seven factors are important:
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Yogas Stress Reduction Mechanisms
The results showed that perceived stress and stress reactivity were correlated with each other and with lower mindfulness, self-compassion, and self-control.
As the intervention progressed, participants reported experiencing less perceived stress and less stress reactivity . The former, however, did not reach statistical significance. Nevertheless, the authors found stronger associations of within-person changes in psychosocial resources with perceived stress than with stress reactivity, suggesting that cognitive/emotional aspects of stress may be most directly linked to the proposed active ingredients of a yoga intervention.
Over the course of the program, participants reported significant increases in their psychosocial resourcesparticularly increased mindfulness, spiritual well-being, interoceptive awareness, and self-control. Some of these improvements reached statistical significance only by the end of the intervention, suggesting that the length of yoga practice is important.
How Yoga Helps Relieve Stress
As yoga becomes increasingly more popular, many people are turning to it as an antidote for stress and anxiety. Weve all heard that this ancient practice helps us relax, but many dont know exactly what the stress-reducing techniques are and how they help us.
Yoga helps relieve mental stress and anxiety by allowing time to reconnect with the present moment and putting our racing thoughts on pause, says Kevin Ng, yoga instructor and former Fitbit ambassador. This perspective allows us to zoom out and see the full picture versus the tunnel vision our emotions put us in at times.
Read on to learn about the benefits behind having a yoga practice:
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How Yoga Reduces Stress
When it comes to anxiety and stress, yoga really can be magical. I have personally experienced radical changes in my life from practicing yoga daily. Anxiety can last for just a few moments when you experience a high level of stress, or it can be chronic and constant in your life. However, your anxiety manifests, it feels awful. You lose your focus and in this day and age, it is so easy to feel anxious and stressed out. So shouldnt there also be an easy way to combat it? Well, thats where the magic of yoga comes in.
Yoga comes with many powerful tools because the discipline focuses on three aspects of you the mind, body, and soul. So regardless of what anxiety is for you, whether a temporary thing or a constant feeling, yoga can help you manage it. Stress is something that we experience naturally. It is attached to your fight or flight system. Adrenaline pours into the body when you stress about the smallest of things. This causes you to potentially make huge decisions based on a fleeting thought that invoked your stress sensors. Knowing how to calm down the nervous system quickly is essential in living a life where you get the most out of it.
Heres how yoga reduces stress and manages these issues effectively.
Yoga and Meditation to Prevent Anxiety
Instant Yoga During Times of Stress
Yogic Breathing Eases Stress in the Body
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How Yoga Can Reduce Stress
Guest post by Manmohan Singh
On this path, no effort is wasted, no gain is ever reserved even a little of this practice will shelter you from great sorrow.- Bhagavad Gita
In todays fast-paced world, we face endless tasks, worries, and pressure to accomplish goals. Under pressure to be multi-taskers and achievement-oriented, it can seem as if were running a rat race, not living our lives.
But there are many things we can do to add calm to our lives and yoga is one of the best practices for de-stressing.
- promotes a healthy and positive lifestyle
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What Is Stress According To Yoga
Stress is characterized by a condition of physical and psychological stress. Yoga, which has been practiced for thousands of years, is now regarded as a type of mind-body healing. Physical postures and breathing techniques used in yoga help to increase muscular strength, flexibility, blood circulation, oxygen absorption, and hormone function, among other things.
Here Are Two Poses Ng Suggests To Help Relieve Stress Quickly:
Head to knee forward bend . This pose is great for all levels and is helpful in combating stress, says Ng. It provides a deep stretch along the side body, strengthens the back muscles, relieves tension in the shoulders and neck, stretches the hamstrings, and it provides a nice twist for digestion support.
Standing back bend for stress relief. This pose relieves tension in the neck and shoulders, opens up airways to allow for deeper breathing, and opens up the entire front side of the body, says Ng. This pose is available to all levels with variations from keeping hands at the low back for support, cactus the arms, or reaching the arms up to the sky.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
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