Combining Yoga and Breath work to Manage Stress

All the classes at Sole 2 Soul Yoga whether online on zoom or in our beautiful studio, incorporate different physical poses AND breath work and relaxation. Read on to find out why this is a great tool to manage stress and feel good!

Stress is an inevitable and sometimes necessary part of life, but managing ongoing or chronic is essential for our well-being. One effective way to tackle stress is through combining yoga and breath-work. Consistent studios have shown that this powerful combo can reduce stress hormones such as cortisol and adrenaline and offers benefits for both the mind and body, providing tools to navigate our daily pressures.

Yoga has been practiced for thousands of years, focusing not only on physical poses but also on mental clarity, emotional balance and spiritual growth at its essence . Pranayama or breath work is integral to the practice which can help shift your mind into a calmer state, providing often immediate relief from anxiety and stress or to energise the body and mind also depending on the particular breathing technique.

Sole 2 Soul Yogis doing breath work on a weekend retreat

The Science Behind Stress and Its Effects

Stress can manifest in various forms, including emotional disturbances, sleep issues, difficulty concentrating, headaches and other physical symptoms such as tight shoulders and digestive issues. It can affect our work, relationships and sense of peace. Chronic stress also contributes to health issues too so reducing ongoing stress should be a priority for us all.

Because the stress response is physiological and psychological (body and mind), combining yoga and breath work can be a game changer to help reduce long term stress and strategies for calming the stress response more quickly. When you practice yoga, you activate the relaxation response, counteracting the fight-or-flight mechanism of stress.

Can Yoga Stop Overthinking?

Overthinking is a common symptom associated with stress, making it hard to concentrate, stick to healthy habits or have a peaceful life. The mindfulness aspect of yoga encourages you to live in the moment, focusing on your breath and body. The tools help us to be able to distance ourselves from the chattering mind and observe what is happening with the thoughts. So we regain some agency and power.

Practicing yoga can help divert your mind from chattering unhelpful thoughts, working its way into a meditative (more open) state. When you pair it with breath work exercises such as eg diaphragmatic breathing or box breathing (see below), you create a powerful tool against our human tendency to overthink (yes we all do it!)

Some effective Breath work Techniques

Breath work offers various techniques that can enhance your yoga practice and promote stress relief. Here are some effective exercises to consider:

1. Diaphragmatic Breathing: Also known as abdominal breathing, this technique involves inhaling deeply through the nose, allowing your stomach to rise, and exhaling slowly through the mouth. It helps calm the nervous system and increases oxygen flow to your body.

   
   

2. Box Breathing: This technique consists of inhaling for a count of four, holding your breath for another count of four, exhaling for four, and briefly holding your lungs empty for four counts. This structured breathing encourages a sense of control and relaxation.

   
   

3. Alternate Nostril Breathing: This ancient practice harmonises the left and right energy systems. By closing one nostril and inhaling through the other, then switching sides, you promote relaxation, balance and mental focus.

   
   

Why not start your session with a few minutes of breath work to centre your mind before transitioning into your yoga poses and keep that slow mindful breath moving through the session.

Or just practice breath work alone - whilst sitting, standing or indeed walking (we have a guided WALK AND BREATHE CLUB class on zoom each Monday lunchtime and on our re-stream library also.)

The aim is to integrate these techniques into our daily life for maximum benefit. For example when stressed in a traffic jam, an emotional conversation, work meeting or when struggling to sleep.

Yoga Poses for Stress Relief

Here are just a few poses that pair well with breath work but all yoga classes are great for releasing the body and mind.

1. Cat-Cow Stretch: This gentle sequence helps release tension from the spine and promotes release when paired with deep breathing.

   
   

2. Child's Pose: A calming pose that encourages release and reflection, perfect for deep inhales and exhales. Great for stretching the lower back, hips and if you extend the arms, the shoulders also.

   
   

3. Legs-Up-the-Wall Pose: This restorative pose enhances circulation and calms the nervous system, helping to alleviating anxiety and relax tension in the back (a place we store tension)

   
   

4. Corpse Pose: Often used at the end of a yoga session, this pose allows complete relaxation of the body and breath to find an inner stillness

   
   

By integrating these yoga poses into your routine, you cultivate a practice that soothes the body and eases the mind.

Integrating Yoga and Breath work into Your Daily Routine

Integrating yoga and breath work into your daily life may seem daunting as many of us our busy, but it can be simple and rewarding and doesn't need to take long. Here are some practical recommendations:

• Set Aside 10-15 Minutes Daily ideally : Start with a short session focused on simple yoga poses and breathing techniques. Early morning or before bed can be ideal. If you can only do 2 minutes when you wake up, thats also fine! Little and often is the key

  
  

• Use Guided Practices: Consider using an app or online resource to start you off - or join a class live on zoom or in a studio. Sole 2 soul yoga has loads of resources to support you with this.

  
  

• Listen to Your Body: Pay attention to what feels good and what doesn't. Modify poses as necessary and ask a teacher if you need to - we're always happy to advise!

  
  

• Create a Tranquil Space: If you can, designate a space in your home for practice. It doesn’t need to be fancy; just a quiet corner can work!

  
  

• Combine with Nature: If possible, practice outside or in nature. The fresh air and peaceful surroundings can enhance the effects of yoga and breath work.

  
  

These practices will empower you to face the day with clarity and a calmer mind, something we all can benefit from.

Final Thoughts

Incorporating focused breath work with mindful yoga poses offers a transformative empowering experience to help you cultivate tranquility and resilience through life’s ups and downs.

We recommend people explore different styles and techniques, keeping in mind that consistency, however short, is key.

Your journey to stress relief and inner peace starts now!

Ready to start your journey?

At Sole 2 soul yoga we offer a range of 25 different yoga styles online via zoom or at our peaceful rural Studio in Nether Whitacre, North Warwickshire (Near Coleshill, Birmingham) . We also have a huge library of short and longer online videos to guide you in different breath techniques, meditations or yoga poses.

You can find out more at www.sole2soulyoga.co.uk or @sole2soulyoga on all the social networks.

As always reach out and CONTACT US with any questions