Do you feel like you’re constantly under pressure? If so, yoga may be a good way for you to reduce stress and regain your equilibrium. Yoga is an effective way to lower stress levels, and many different techniques can be used to achieve this goal. In this blog post, we will discuss the science behind yoga and how it helps reduce stress, as well as yoga techniques that you can use today!
How Yoga Helps Reduce Stress
Yoga is an effective way to lower cortisol levels, which is the hormone that is released in response to stress. Cortisol is responsible for many of the negative effects of stress, such as weight gain, anxiety, and difficulty sleeping.
When cortisol levels are high, it can be difficult to think clearly and make good decisions. However, yoga can help to lower cortisol levels and reduce the negative effects of stress.
Research on Yoga for Stress Management
A study that was published in the Journal of Alternative and Complementary Medicine in 2012 found that yoga can be an effective way to reduce stress. The study looked at a group of people who were under a lot of stress, and it was found that those who practiced yoga had lower levels of cortisol than those who did not practice yoga.
Another study in 2020 from the Journal of Alternative and Complementary Medicine looked at the effects of yoga on people who had exposure to adverse events. The study found that yoga can be an effective treatment for stress, and it can help to reduce the symptoms of stress related disorders.
Break Down the Types of Yogic Breathing for Stress Relief
Yogic breathing is a type of breathing that is used in yoga to help relax the mind and body. There are many different types of yogic breathing, and each one has its unique benefits.
Alternate Nostril Breathing:
This type of breathing is also called Nadi Shodhana. It’s a wonderful technique to relax the mind and reduce stress.
To do this technique, you will need to sit in a comfortable position and close your eyes. Place your left hand on your left knee and raise your right hand to your nose. Close your right nostril with your thumb and breathe in through your left nostril.
Then, close your left nostril with your ring finger and release your thumb from your right nostril. Breathe out through the right nostril. Repeat this process for a few minutes.
Ocean Breath:
Also known as Ujjayi Breathing or Victorious Breath. It is a very calming and relaxing breath that can help you relax.
To do this technique, you will need to sit in a comfortable position with your eyes closed. take a deep breath through your nose and then exhale through your nose, making a “ha” sound.
Continue to breathe in and out through your nose, making the “ha” sound with each exhalation. You should feel your stomach rise and fall with each breath.
Breath of Fire:
Also known as Kapalabhati. A very energizing and invigorating breath.
To do this technique, you will need to sit in a comfortable position and close your eyes. Take a deep breath through your nose and then exhale forcefully through your nose.
Continue to breathe in and out through your nose, exhaling forcefully with each breath. You should feel your stomach rise and fall with each breath.
Lion’s Breath:
This type of breathing is also known as Simhasana. It is a very powerful and cleansing breath that can help to reduce stress.
To do this technique, you will need to sit in a comfortable position with your eyes closed. Take a deep breath through your nose and then exhale forcefully through your mouth, sticking your tongue out as far as you can.
Continue to breathe in and out through your nose and mouth, exhaling forcefully with each breath. You should feel your stomach rise and fall with each breath.
Cooling Breath:
Also known as Sitali Breath. It is a very refreshing and cooling breath that can help relieve tension.
To do this technique, you will need to sit in a comfortable position with your eyes closed. Curl your tongue into a tube shape and stick it out of your mouth.
Breathe in through your mouth, making a “hissing” sound. Then, close your mouth and breathe out through your nose. Continue to breathe in and out through your mouth and nose, making the “hissing” sound with each inhale.
Humming Bee Breath:
This type of breathing is also known as Bhramari. It is a soothing breath that can help to reduce stress.
To do this technique, you will need to sit in a comfortable position and close your eyes. Place your thumbs on your earlobes and close your ears with your fingers.
Breathe in through your nose and then exhale through your mouth, making a “humming” sound. Continue to breathe in and out through your nose and mouth, making the “humming” sound with each exhalation.
Yoga Poses for Relaxation and Stress Management:
Child’s Pose:
Also known as Balasana. It’s a fantastic way to unwind. It can assist with stress reduction.
To do this pose, you will need to kneel on the ground and sit back on your heels. Then, reach your arms out in front of you and lower your forehead to the ground.
You can also place a blanket under your head for support. Breathe deeply and hold this pose for up to one minute.
Puppy Pose:
This pose is also known as Uttarasana. It is a very calming and relaxing pose and one of the best yoga poses for relaxation and stress management.
To do this pose, you will need to start in a tabletop position with your hands and knees on the ground. Then, walk your hands out in front of you until your arms are straight.
Next, lower your forehead to the ground and breathe deeply. Hold this pose for up to one minute.
Cat-Cow Pose:
This pose is also known as Marjaryasana-Bitilasana. It is a very calming and relaxing pose that can help to reduce stress.
To do this pose, you will need to start in a tabletop position with your hands and knees on the ground. As you inhale, arch your back and look up towards the ceiling.
As you exhale, round your back and tuck your chin towards your chest. Continue to alternate between these two positions, breathing deeply. Hold this pose for up to one minute.
Corpse Pose:
This pose is also known as Savasana and another great yoga pose for relaxation and stress management. Considered one of the most difficult poses even though it is the easiest physical asana (pose). This pose is very centering when you surrender to the stillness it brings.
To do this pose, you will need to lie down on your back with your legs and arms outstretched. Close your eyes and breathe deeply. Focus on relaxing your whole body.
Hold this pose for up to five minutes.
By practicing these yoga techniques, you will be able to reduce stress and find more peace and calm in your life. Try incorporating some of these techniques into your daily routine and see how they can help you to feel more relaxed and stress-free.
Final Thoughts on Yoga for Stress Relief:
Yoga is a great way to reduce stress. There are many different types of yoga and each one can help to reduce stress in different ways.
Breathing techniques can help to calm the nervous system and yoga poses can help to release muscular tension.
Try incorporating some of these techniques into your daily routine to help reduce stress.
If you’re looking for more yoga poses to try, Yoga Journal has a great list of beginner-friendly poses.
And, if you want to learn more about the different types of yoga and how they can help relieve stress, check out this article from Harvard Health Publishing.
Harvard Health also has a great article on the benefits of yoga, which you can check out here.
Do you have any favorite yoga poses or breathing techniques that help you reduce stress? Share them in the comments below! And, be sure to check out our other blog post on how to use yoga for anxiety relief.
We hope this blog post has inspired you to give yoga a try! Namaste.