How does yoga help with stress and anxiety?

Stress and its Impact on the Mind and Body

 Anxiety is an immense struggle and causes a great deal of human suffering that can feel unbearable. So many of us – including me -- have suffered from anxiety.   

The good news is that, amazingly, with the help of therapy, yoga and meditation practices, anxiety can be more tolerable and can become less of a burden in our lives. This information and these tools are intended to give you some insight about how anxiety affects the body and mind as well as provide practical skills to implement into daily life to reduce anxiety’s affects on the brain and body. These practices can help with sleep, improve focus, and build resilience. 

Anxiety and the Nervous System 

The autonomic nervous system regulates arousal and relaxation throughout the body. It is responsible for our heart rate, aiding digestion, and giving us the energy to wake up in the morning.  The two branches of the nervous system are the sympathetic nervous system (SNS) which uses chemicals like adrenaline to help the body and brain take action (think fight, flight, or freeze), while the parasympathetic nervous system (PNS) uses other hormones to help the body regulate basic functions like digestion and sleep cycles.

When we are experiencing anxiety we are tapped into the sympathetic nervous system: our heart rate increases, we have a difficult time sleeping, we might experience GI issues, and we become fidgety and nervous.

Yoga practices, meditation, and simple breathing techniques are highly beneficial in allowing our bodies to tap into the parasympathetic nervous system.  The PNS is responsible for aiding our body in resting, digesting, and sleep cycles. Meditation, restorative yoga practices, and deep diaphragmatic breathing can help you tap into the PSN and relax completely.  

Going to therapy to further learn about how your your particular anxieties impact your nervous system can also be highly beneficial.

Wellness and Anxiety: Practices for Daily Life

Diaphragmatic Breath: bring one hand to your heart and one hand to your belly. Sit back in a comfortable chair or lay down on your back. Take 5 slow deep breaths noticing how your rib cage and belly expand on the inhale and contract on the exhale. Do your best to breathe deeply and slowly so much so your back ribs expand as well.

Square Breathing: This is a great one to do at the office or while driving in your car. Inhale for 4, hold for 4, exhale for 4, hold for 4, repeat. This helps connect the mind and body and bring you back into the present moment.

Alternate nostril breathing: nadi shodhana:

With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger. Close your eyes and take a deep breath in and out through your nose.

Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily. Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause . Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale. Inhale through the right side slowly. Hold both nostrils closed (with ring finger and thumb).

Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom. Repeat 5-10 breaths.

Yoga Poses: Viparita karani: Legs up the wall pose (the QUEEN of restorative yoga)

Set a blanket next to an open wall. Rest your lower back on the blanket as you send your legs straight up the wall. Close your eyes and you can practice a favorite breathing exercise (pranayama). This pose is highly relaxing to the nervous system and helps tap into the PNS.

Child’s Pose: This is a highly grounding, relaxing pose also helpful in tapping into PNS.

Aromatherapy: lavender (for relaxation and to improve sleep), rose (uplifting mood), palo santo (supporting the nervous system).

Teas: Chamomile, lavender, ashwaganda (ayurvedic adaptogen), holy basil (tulsi).

Resources:

The Body Keeps the Score by Bessel Van Der Kolk, Ph.D, MD

Buddha’s Brain: the practical neuroscience of happiness, love & wisdom by Rick Hanson, PH.D and Richard Mendius, MD

Yoga for Anxiety Laurie Stearns LCSW, RYT and Rick Nurrie Sterns