We need some easy yoga stress relief in our lives.  I have never forgotten when a friend told me: “stress kills, and I am not going to let them kill me.”  This small part of the conversation has stuck with me for many years.  Life can be stressful sometimes but how we handle it will determine our joy.

As busy people and especially as busy moms, we will experience a certain degree of stress every day.  While stress has become a normal part of our daily existence we don’t always cope with it in the best ways.  Yoga offers us a way to relieve our stress that is kind and effective. But it does not always mean that you have to spend hours at the yoga studio or even put on yoga pants.  Although, to notice a meaningful difference in your stress levels you will need to practice every day.

Below we will explore the meaning of stress and how it can affect us physically as well as mentally.  We will also learn the benefits of yoga when handling the daily stresses of our lives.  At the end, I will introduce an easy yoga exercise that you can do every day and almost anywhere.  Let us begin!

Stress:

• Stress can be defined as the brain’s response to any demand.
• Stress is a feeling of emotional or physical tension.
• Stress is your body’s reaction to a challenge or demand.

How stress affects your physical health, performance, brain and mental health?

• Your body reacts to stress by releasing hormones. These hormones make your brain more alert, cause your muscles to tense, and increase your pulse.
• In the short term, these reactions are good because they can help you handle the situation causing stress.
• This is your body’s way of protecting itself.

Effects of Stress: When you have chronic stress, your body stays alert, even though there is no danger. Over time, this puts you at risk for health problems, including:

• High blood pressure
• Heart disease
• Diabetes
• Obesity
• Depression or anxiety
• Skin problems, such as acne or eczema
• Menstrual problems
• If you already have a health condition, chronic stress can make it worse

Signs of too much Stress:

• Diarrhea or constipation
• Forgetfulness
• Frequent aches and pains
• Headaches
• Lack of energy or focus
• Sexual problems
• Stiff jaw or neck
• Tiredness
• Trouble sleeping or sleeping too much
• Upset stomach
• Use of alcohol or drugs to relax
• Weight loss or gain

What is Yoga? The word yoga is Sanskrit for yoke which means the union between mind, body, and spirit.

• Meditation, breath work, and physical poses are combined for the attainment of holistic health, in one’s mind, body and spirit.
• Research has shown that yoga practices, including meditation, relaxation, and physical postures, can decrease physical symptoms and emotional distress, and increase the quality of life.

Benefits of Yoga: Increases arm strength. Peace of mind. Helps digestions. Increased lung capacity. Less chance of heart disease. Slower breathing less stress. 35% Increase in flexibility after 8 weeks of practice. Increased Metabolism. Oxygen to the brain. Decreases lactic acid in muscle and decreases joint pain.

How Can Yoga Reduce Stress?

• Yoga breathing patterns can activate the sympathetic nervous system (often referred to as the “fight or flight response”).
• Yoga poses can make you more aware of your body with purposeful movement. Certain poses will improve strength and flexibility as well as activate the lymphatic system, central nervous system, and the digestive system.

Yoga & Stress Reduction:

• When practiced correctly, Yoga breathing can support the parasympathetic nervous system and activate what is commonly known as the “relaxation response,” reducing stress and its effects on your body and mind. As a result, your resilience in the face of challenge or adversity increases, and your mind becomes more focused and still.
• Yoga has been shown to decrease cortisol and adrenaline, the main stress hormones that make you feel overwhelmed, cranky, and on edge.

Let’s Practice!

Yoga Breath – Diaphragmatic Breathing

• Benefits: Quiets and calms the entire nervous system, reducing stress and anxiety and improving self-awareness.
• How To:

1. Lie or sit comfortably.
2. Place a palm on your abdomen and breathe comfortably for a few moments, noticing the quality of your breath. Does the breath feel tense? Strained? Uneven? Shallow?
3. Gradually begin to make your breathing as relaxed and smooth as possible, introducing a slight pause after each in-breath and out-breath.
4. In a gentle way, try to actively expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of the diaphragm and experience the pleasure of giving yourself a full, relaxed breath.
5. Continue the practice for 6 to 12 breaths.

Practice, practice, practice!

• Incorporate these practices into your daily life.
  • There are some immediate results but for long-term effects, you will need to practice.
• Free yoga practices can be found on my YouTube Channel.
  • Explore and see what appeals to you most.

Much Love, CharmaineW.