We often attribute to yoga a stress releasing effect. But why? What happens in yoga that helps to relax?
It is widely recognised that the practice of yoga is not only good for the body but also for the mind. These last 10 years a lot of studies have been published underlying the beneficial effects of the practice of yoga on the regulation of cortisol and the parasympathetic system. Let’s try to understand what's in yoga help us manage or stress.
1. The connection between the mind and the body
2.The mindful breathing
3. The practice of asanas
4.The Activation of the relaxation response
5. Yoga helps to regulate the stress hormone
6. Meditation and mindfulness practice in yoga
7. Yoga promotes a better sleep
1. The connection between the mind and the body
It comes across as a bit cliché when expressed in this manner. However in yoga we practice physical postures (as ananas) combined with controlled breathing techniques (pranayamas) and mindfulness. These 3 ingredients together create a powerful mind body connection that allows the practitioners to be present in the moment.
As the practitioner focus on their breathing, their movement and their body they stop having unwanted and uncontrolled thoughts that generate stress, a sense of overwhelming.
2.The mindful breathing
During yoga practice we focus on the breath, we use pranayamas (breathing techniques) that help to activate the parasympathetic nervous system, triggering the body’s relaxation response. We breath intentionally with the asanas and we perform breathing exercises. These deep intentional, conscious and controlled breaths calm the nervous system and promote a sense of relaxation and tranquillity.
3.The practice of asanas
In yoga we perfom asanas, physical postures that aim to develop flexibility, strength and balance. Performing consciously these movements help to release the tensions and stress stored in the muscles and joints. The physical practice help to reduce the tightness ans strain in the body promoting a sense of relaxation and well-being.
4.The activation of the relaxation response
In yoga the combination of asanas (physical postures), pranayamas (breathing techniques) and relaxation techniques triggers the relaxation response “rest and digest” to counteract the “fight and flight" mode, allowing the balance of the autonomic nervous system.
5.Yoga helps to regulate the stress hormone
A regular practice of yoga helps to regulate the secretion of cortisol, named also the stress hormone. The decrease of the level of cortisol helps to maintain an overall sense of calmness.
6. Meditation and mindfulness practice in yoga
Meditation and relaxation are key in yoga. Focusing on the present moment, being aware of the body, mindfulness practice help to promote a sense of calm and reduce stress. The brain waves associated with meditation are the theta waves implicated in emotional processing and regulations.
7. Yoga promotes a better sleep
The relaxation-inducing effects of yoga can extend to improved sleep quality. By calming the nervous system and reducing stress, yoga can help you achieve a more restful and rejuvenating night's sleep.
This definitely becomes a virtual loop. The better you sleep the better you are able to manage your stress.
So yoga offers a comprehensive approach to relaxation. Yoga integrates breathing techniques, physical postures and calming meditation that provides a comprehensive set of resources to relax, reduces stress, and cultivates a sense of inner peace.
Here are a few explanations on how yoga can help us alleviate our stress but this is not the only benefits of yoga.
If you want to read more about the benefits of yoga on our mental health, https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health
