The 6 Best Ways to Reduce Stress

How Yoga Therapy Can Help You Reduce Stress - try these practices! 

The NIH, National Institute of Health, recently updated their health information page on the best ways to deal with stress. In my humble opinion, they look a lot like what we as yoga therapists do for you, our clients! 

First let’s take a look at some good reasons why we want to manage our stress response - “flight-or-fight”. According to the NCCIH, National Center for Complementary and Integrative Health: 

“Occasional stress is a normal coping mechanism. However, long-term stress (also called chronic stress) may contribute to or worsen a range of health problems including digestive disorders, headaches, sleep disorders, and other symptoms. Stress may worsen asthma and has been linked to depression, anxiety, and other mental illnesses.”

Creating the opposite response, the “relaxation response” is the best way to reverses the negative effects of stress. 

The 6 Best Ways to Reduce Stress and the Role of Yoga Therapy 

1. Deep Breathing is one of yoga therapists most powerful tools. We are experts in teaching, helping to create practices and choosing the best breathing practices for each client. The benefits of diaphragmatic deep breathing go way beyond “just take a deep breath” and is well documented. Here is a simple deep breathing practice for you to try.

2. Biofeedback usually entails using a device to help you see what your body is doing, such as seeing your heart rate before and after you do a relaxation practice. If you are with a yoga therapist, they will have you practice a form of biofeedback without any devices. We have you become aware of how you feel before, during and after a practice such as breathing or yoga.

3. Progressive Muscle Relaxation is a key component of yoga relaxation. Especially when pain or stress is involved, we are likely to use a progressive muscle relaxation technique. Your yoga therapist will guide you through some type of deep relaxation, usually at the end of your session. It’s always a favorite! The nice thing about it is, that it doesn’t have to take a long time. Let me lead you through a 2 Minute Yoga Deep Relaxation.

 4. Mindfulness is a type of meditation and awareness practice that helps you stay focused in the present moment and has been shown to have many health and wellness benefits. Yoga therapists are skilled at helping you be mindful and to help you stay in the present moment! 

5. Yoga is the go-to stress reducer for many people, while others may feel it is impossible for them to do. Again, your yoga therapists will know which yoga is the right yoga for you, how much yoga you should do and how to do it safely. Here is a simple practice that shows you how you can do a mindful slow practice. Keep in mind your yoga therapist might suggest a  different type of practice.

6. Meditation can be very powerful in helping reduce stress. However, if you don’t really know what you are doing, you might find it stressful to attempt meditation! A yoga therapist will know the best type of meditation for you and how to help you ease into it. Here is a practice I made many years ago that combines some of the other techniques to reduce stress and will gently lead you into a short guided meditation.

In the updated health information, the NCCIH also talks about safety and discussing your condition with your doctor. Yoga therapists have your safety foremost in mind and they know how to work integratively with your doctor and all of your  health care team. 

Now try that deep breath and let out a sigh of relief that help is here!