Stress Release & Yoga

Us humans are amazing, aren’t we? We have evolved beautifully to essentially survive, reproduce and to form beautiful connections on the way. And more, obviously!

One of the wonderful systems we have to support our activity and survival is what is known as “the stress response” system. For most of human history, our body's stress response was the difference between life and death. It was built to switch on in seconds, and off again as quickly.

Hundreds of thousands of years later, the predator has changed form, and is near constant for many. Now it's an overflowing inbox, family or financial worries, a sleepless night, or a meeting you're already late for (me!). And these “threats” can continue for months or years with many others thrown in for good measure - without the much needed down time.

So what happens when a survival mechanism built for short bursts stays switched on for prolonged periods of time?

Stress stimulates the sympathetic nervous system (fight or flight response). In this state the brain sends signals to the body to increase heart rate and blood pressure, open our airways, inhibit digestion and reproductive organs, stimulate adrenaline production, open our sweat glands and tense the muscles ready for action. When the stress has eased the body clears out the stress hormones and resets the organs and systems. This is a natural part of our physiology and is part of life. It gets us up in the morning and drives us to be productive.

But when we are unable to balance periods of stress with relaxation the body gets stuck in the sympathetic nervous system cycle and gets flooded by stress hormones it can’t flush out quick enough. In an ongoing state of stress, the digestive systems, respiratory, cardiovascular and reproductive systems of the body are not working optimally – reducing its functionality and eventually leading to health issues.

Chronic stress triggers a persistent inflammatory response in the body by continuously elevating stress hormones like cortisol and adrenaline, which disrupt normal immune function. There’s huge evidence around illnesses and ailments that are experienced as a result of high and/or chronic stress - from auto immune conditions (especially in women) to heart disease, type 2 diabetes, digestive disorders, a weak immune system and of course mental health related illnesses such as anxiety or depression.

It is worth noting a couple of things here: the stress does not need to be huge “high stakes” stress. Stress can be defined as “ the body's reaction to feeling threatened, under pressure, or unable to cope with mental and emotional demand” and that can occur whatever the worry is – whether its about ourselves, other people or we have concerns about the world - the body and brain also respond in exactly the same way if we are reliving a stressful experience or worrying about one that hasn’t occurred yet!

So how can we reduce stress?

One of the best ways to manage stress alongside looking at your lifestyle and potential factors causing stress is – you guessed it - Yoga (there are other recommendations here).

So why is yoga unanimously regarded as one of the best ways to manage stress in both a therapeutic and preventative way?

Yoga stimulates the parasympathetic nervous system (rest & digest or tend & mend response). In this system the brain sends signals to the body to reduce heart rate and blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production and relax the muscles. This creates optimal conditions for the functionality of the organs of the body and relieves symptoms of stress, anxiety and tension.

When we are practising yoga we are grounding ourselves in the present moment, directing our attention to our body and breath and focusing on transitioning from poses and the poses themselves, This shift in focus works as a distraction, yes and gives the brain the opportunity to rest and to form a stronger connection with the body in a positive way, learning to work in rhythm again and to support the systems that were switched off in “fight or flight” to return.

The physical aspect of our asana practice supports the softening of the body, is excellent for reducing physical tension, especially that holding and gripping that is a huge stress response and cause of pain to many of us as well as shifting stagnant energy, lubricating the joints and enhancing the flow of blood, breath and prana around the body again.

The repetitive flow of yoga and focusing on the body can create moving meditation which is also very soothing to the nervous system and offers a reprieve from the constant mind narrative.

Yoga also makes us more aware of our breath. The breath is one of the fastest ways to stimulate the vagus nerve, which is the main cranial nerve associated with 75% of the parasympathetic nervous system response. This wandering nerve is the longest nerve in the body and travels through many of the organs of the body including the diaphragm. When we breathe, in particular an extended exhale, the diaphragm stimulates the vagus nerve and causes a chemical reaction which initiates the parasympathetic response.

When we practice, breathe and meditate with other people we are also soothing each others nervous system too. What a beautiful thought! When we attend in- person classes regularly we can get to know our fellow yogis a bit, make friends and form connection and build our sense of community. According to Mental Health UK “Having a strong community at home, school, or work is vital to our mental health and wellbeing. Multiple studies have shown that nurturing meaningful relationships and feeling a sense of connection goes beyond the benefits of mutual support; it has real physiological effects on our physical and psychological health and resilience, perhaps even strengthening our immune system and increasing longevity”.

So if you have been feeling stressed, overwhelmed, out of sorts lately (I know that I have, you are not alone) then why not hop back on the mat and take some positive steps for your mental and physical health. I have some excellent events planned in addition to my weekly classes, such as a nurturing Twixmas Retreat and monthly Sunday's of blissful yin yoga and relaxation. All can be explored and booked here.