Yoga is an enjoyable physical practice that can provide physical relief while cultivating awareness, acceptance, and detachment from negative thoughts and emotions.
Studies have shown its ability to reduce cortisol (the stress hormone), alleviate tension, and increase levels of feel-good hormones—all key elements for optimal mental health. Yoga can also be combined with other tools, such as talk therapy.
1. Relaxation
Stress is a natural part of life, but prolonged or severe stress can have serious detrimental effects on mental and physical health. Relaxation techniques, such as breathing and meditation practices found in yoga, can be effective ways to manage these negative side effects of stress. Studies have shown their ability to reduce tension levels, while helping us feel calmer overall.
Yoga places a strong emphasis on breathing. Deep, slow breaths activate the parasympathetic nervous system—the body’s counter-stress response—which calms and slows down bodily functions, while also helping to lower levels of chronic daytime stress hormones and increase heart rate variability.
Yoga can also help relieve muscle tension and pain associated with anxiety. Anxious people often feel a hard-to-localize tension or pain throughout their body; the gentle movements of yoga stretch tight or tense muscles so they can release and move freely again. In addition, this practice brings a person back to the present moment, while also reducing distracting thoughts that contribute to stress or anxiety.
Some people may consider themselves unsuitable candidates for yoga, even if they can’t touch their toes or sit still for three minutes. But anyone can benefit from yoga; it’s a safe and effective way to relax that can be practiced in any comfortable outfit. If you’d like to try yoga for stress reduction, a beginner class with a certified instructor to guide beginners will help you make adjustments so that the poses are tailored specifically to your body type and experience level.
Yoga has long been known to help relieve anxiety while improving cognitive function and memory. Yoga helps strengthen brain connections while speeding up processing speed – making it an invaluable asset for those suffering from anxiety and looking to increase focus and attention.
2. Consolidation
Yoga offers physical exercise combined with breathing techniques and self-awareness practices that strengthen and relax both your body and mind. Yoga poses can help release muscle knots as well as release endorphins for a mood boost.
Negative thoughts and emotions, such as stress, are a part of life and will surface from time to time during your yoga practice. However, to deal with them effectively, the key is to acknowledge these negative emotions when they arise, but without dwelling on them – practicing detachment helps you move past these temporary moments more quickly, while also remembering that any emotions that arise are fleeting – no matter how unpleasant.
Studies have shown that yoga can significantly reduce levels of the stress hormone cortisol because it combines physical exercise with breathing techniques and mindfulness training. Yoga encourages relaxation of both the mind and body, while using low-impact movements that prevent injuries.
Practicing yoga can help you slow your heart rate and deepen your breathing, which has the added benefit of lowering blood pressure—an important way to combat high stress levels. Plus, deep, relaxing breathing throughout the day can also help calm your nerves.
Wallin recommends eliminating distractions during a yoga session, such as cell phones or music, and creating an atmosphere where you feel comfortable. You could try setting up your mat in a quiet room, away from other people, and wearing clothes that make you feel confident (even sweatpants can work!). Most importantly, don’t feel discouraged if you can’t touch all your toes or if your yoga poses aren’t perfect; all that matters is that you’re doing your best and working on your mental well-being — otherwise, talking to a mental health professional can provide you with additional resources or support services if your stress persists.
3. Self-awareness
Yoga encourages self-reflection and mindfulness as key components. This can help you become more self-aware, both emotionally and intellectually, becoming more aware of how your emotions and thoughts affect others. Recognizing your strengths and weaknesses allows for improvements in personal and professional relationships – for example, if you tend to talk quickly during presentations, it might be helpful to practice with friends or colleagues first so you can see how people react and use this feedback for future presentations.
Being self-aware also allows us to identify and address negative thoughts or feelings. For example, if you find yourself thinking negatively about yourself or the way you look too often, it may be an indicator of low self-esteem; becoming aware of this can help you create a more positive self-image and build your confidence.
One study developed a questionnaire called the Self-Awareness Outcomes Questionnaire (SAOQ) to measure its effects. This questionnaire was designed by identifying, discussing, and refining it with two groups of experts – four counselors trained in person-centered counseling who are tutors in person-centered counseling courses were present; in turn, a psychologist and a psychiatrist with experience in clinical fields were also in this second group of experts.
The SAOQ contains seven questions designed to measure the effects of increased self-awareness, including emotional costs, self-development and progress, interactions with and acceptance by others, and proactivity at work. Results indicated that different occupations and cultures recorded different results, suggesting that context may play a role in how the effects of self-awareness manifest themselves. Future research should explore the relationships between personality traits and the outcomes of increased self-awareness.
Looking for ways to build your mental strength? Yoga can be an ideal way to relax, reduce anxiety, and enhance your overall well-being. Even if physical limitations prevent you from practicing traditional yoga, alternative forms like breathing exercises, meditation, and guided imagery offer similar benefits.
4. Concentration
Yoga is a meditation and breathing practice designed to unite the body and mind. The meditative and relaxing nature of yoga can help people manage stress by helping them focus on the present moment; in addition, the emphasis on controlled breathing and movement encourages individuals to be mindful of their bodies and sensations, which can ease anxiety or tension.
As people deal with stress and anxiety, their physical bodies can often become disconnected from themselves, as tension or pain manifests itself physically. Yoga offers an effective means of reconnecting with one’s physicality while becoming aware of unconscious movements or postures that cause unnecessary tension or pain.
Yoga postures and rhythmic breathing can induce a state of calm and well-being, especially for practitioners of Kundalini Yoga, which uses techniques to awaken and increase the latent power known as shakti at the base of the spine – which is believed to be linked to various endocrine glands – before rising through the chakra centers to the hypothalamus gland that regulates hormone secretion.
Researchers have studied the benefits of yoga and found that it helps mitigate perceived and actual stress responses through multiple psychosocial mechanisms. Studies have also linked increased mindfulness, spiritual well-being, interoceptive awareness, and self-control to yoga’s stress-reducing benefits.
Yoga exercises can increase your heart rate, which is beneficial for cardiovascular health. Yoga instructors advise beginners to start slowly, with easy yoga exercises for beginners, before slowly building up strength and flexibility over time. People who are new to yoga should make sure they are practicing in a safe and supportive environment; never force themselves into a pose that seems too difficult for them.
If you want to try yoga to reduce stress and improve mental well-being, try either signing up for a local class or finding an online video program that you can do at home. Additionally, seek additional support from professionals like those found at BetterHelp, such as psychotherapists or counselors.
