These days everyone seems to be talking about stress. In this blog post I’m going to examine what is meant by stress, its effects on the mind and body and how yogic techniques such as constructive breathing, including Pranayama and meditation/relaxation can significantly help with managing it.
Is stress always bad?
Not necessarily. The term ‘stress’, as we understand it today, was first coined by scientist Hans Selye in 1936 when he described stress as the ‘nonspecific response of the body to any demand’ (1). However, contrary to popular belief, stress isn’t always the villain. Our bodies have evolved to need a certain amount of stress to be able to function effectively and to be physically prepared when faced with perceived threats. These days, such ‘threats’ are more likely to be looming deadlines at work than a fistfight with an enemy, but our bodies respond in the same way.
The autonomic nervous system
The way we respond to the things that happen to us, good or bad, is managed by our autonomic nervous system (ANS): a component of the peripheral nervous system that controls involuntary physiological processes in the body, such as heart rate, digestion and respiratory rate. It plays a crucial role in keeping your body ‘balanced’ and grounded in response to changes in your external environment. The ANS is further divided into two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The sympathetic nervous system and good stress – ‘eustress’
When the brain perceives a stressor, the SNS is activated, which in turn triggers the release of stress hormones, such as adrenaline and cortisol. These hormones prepare the body for action, increasing the heart rate, blood pressure, and alertness—the classic ‘fight or flight’ response.
A little bit of stress every now and again does us good. As Andrew McGonigle (‘Dr Yogi’) says, ‘Some stress in the morning gives you the drive to get out of bed; it gives you the drive to get through your day and it also helps to protect ourselves from any imminent dangers or threats’ (2). Without the sympathetic stress response, we might not find the energy to run away from a dangerous situation or avoid being hit by a bus!
Moderate stress can serve as a motivator too, prompting you to take action when needed, meet deadlines and achieve goals. In the short term it can enhance focus and concentration, leading to increased productivity. It is also associated with challenging, but exciting events in life, such as buying a house or going on a first date. This type of ‘good stress’ is sometimes referred to as ‘eustress’ (3).
Following a stressful event, if your nervous system is functioning well your PNS will soon be triggered and your body will balance itself out and return to its natural state, known as ‘homeostasis’. When the PNS - often referred to as the ‘rest and digest’ response - comes into play, your blood pressure is lowered and your heart rate slows, allowing you to relax and recover.
The negative effects of long-term stress
While we can recover from short-term stress fairly quickly, if we are exposed to stress time and time again this can start to pose significant risks to our health. In addition to the well-documented symptoms such as insomnia and low mood, prolonged exposure to stress hormones has been linked to cardiovascular issues such as high blood pressure (4). When put under chronic stress the immune system can also weaken, making us more susceptible to infections and illnesses including, in extreme cases, osteoporosis and type 2 diabetes. The stress hormone, cortisol makes it harder for insulin to work effectively, leading to weight gain and low bone density (5).
How can yoga help with stress?
Those suffering from the effects of stress often complain that they are unable to focus and concentrate, with so much on the mind. One of yoga’s best-known philosophers, Patanjali, defines yoga (in his Yoga Sutras) as, ‘The restraint of the modifications of the mind-stuff’. (6) In other words, the function of yoga is to slow down the fluctuations of the mind. One of the key reasons people take up yoga is because they believe it might help them manage the stress in their lives. This was the case with my own yoga journey. Practising yoga made such an impact on reducing my own stress levels that it led to a complete career change, and my decision to become a yoga teacher!
The monkey mind
Whatever the causes, stress is often fuelled by your thoughts. As Timothy McCall puts it, in Yoga as Medicine, ‘In most people the mind constantly roams from topic to topic… with a seemingly random stream of thoughts’ (7). Yogis often refer to this as the ‘monkey mind’. The thoughts that pop up are frequently negative, relating to worries about the future (‘what ifs’) or bad experiences from the past. With its focus on breathing and relaxation, yoga can help to move your attention away from negative mental chatter and into the present moment.
Pranayama and constructive breathing techniques: using the breath to regulate the nervous system
Although modern yoga is most frequently associated with physical postures (‘Asana’), constructive breathwork, including Pranayama, is often said to be the most effective element in the yoga toolkit when it comes to calming the mind. As stated in the ancient yogic work, The Hatha Yoga Pradipika, ‘When the breath is steady, the mind is steady, and the yogi becomes steady.’ (8) The simple exercise of observing the breath, as it moves in and out through the nostrils, is a technique frequently used at the start of a yoga session to help settle students and bring the focus inward. This technique alone can be a very effective tool in quieting the mind.
There are various types of constructive breathwork, and many focus on encouraging the breath to become deeper and slower. In our daily lives we tend to breathe shallowly, meaning that the heart must work harder to bring oxygen into the body. Abdominal, or diaphragmatic breathing techniques such as ‘Durga breathing’ (or complete yoga breath), when practised regularly, can enable the lungs to expand more fully, which in turn encourages the body to relax.
In his book, Breath: The New Science of a Lost Art, James Nestor explains the science behind this: ‘Many of the nerves connecting to the parasympathetic nervous system are located in the lower lobes [of the lungs], which is one reason long and slow breaths are so relaxing. As molecules of breath descend deeper, they switch on the parasympathetic nerves, which send more messages for the organs to rest and digest…The deeper and more slowly we breathe in, and the longer we exhale, the more slowly the heart beats and calmer we become.’ (9)
One effective technique for slowing the breath is a Pranayama technique known as Nadi Shodhana, or ‘alternate nostril breathing’. One nostril is closed while the yogi breathes in and out through the other and vice versa. The controlled breath in Nadi Shodhana encourages slow, deep breathing, enhancing overall respiratory function. Left-nostril breathing is said to stimulate the PNS, while right-nostril breathing stimulates the SNS. Breathing alternately through each is thought to restore a sense of balance and help you feel grounded. James Nestor recommends this technique as especially beneficial to use before a meeting, a big event or just before bedtime (10). I must admit to being sceptical about this practice initially but now use it frequently both on and off the yoga mat.
Another technique said to be particularly effective in quieting mental chatter is Bhramari – or ‘honey bee breath’; so called because the practitioner makes a humming sound for the duration of the outbreath, resembling the sound of a female honey bee. As Timothy McCall puts it, in Yoga International, ‘Like other pranayamas, its power comes partly from its effects on the autonomic nervous system (ANS). Lengthening the exhalation relative to the inhalation activates the calming parasympathetic branch of the ANS… The noise of bhramari’s incessant buzzing can drown out the endless mental tape loops that can fuel emotional suffering, at least for a few minutes, making it a useful starting point for those whose minds are too “busy” to meditate.’ (11).
Linking the breath to Asana
Constructive breathing and Pranayama aren’t just used as a standalone technique in yoga; the breath is used comprehensively throughout Asana practice too. Students are encouraged to connect their breath to almost every movement they make. This discipline not only helps to continually focus the mind, but also helps to expand the muscles of the ribcage and diaphragm so that the breath can extend fully, bringing vital oxygen to the muscles and cells which are working hard to support our bodies when we move dynamically, as well as when we hold postures statically - which can be just as challenging, physically.
During Asana practice, experienced yogis may use a technique known as Ujjayi breath, whereby the vocal cords are restricted slightly, as they would be when whispering, and the practitioner makes an audible hissing sound with the breath (this is sometimes called ‘Darth Vadar breathing’!). According to Kappmeier and Ambrosini, in Instructing Hatha Yoga, this breathing method, ‘helps students focus not only on their breathing, but also on the flow of their asana movements. Because Ujjayi makes such a distinct sound, it automatically brings students back to the awareness of their breath.’ (12) In other words, the focus required for Ujjayi breath helps to anchor the student’s awareness and prevent them from becoming distracted.
The more we link our breath to movement and encourage our breathing to be slower and more deliberate, the more likely we are to continue the practice in our daily lives and, ultimately, the more relaxed and focused we can be.
And… relax?
Ask any keen yogi which aspect of a class they look forward to most and the chances are that they will cite the time they spend at the end of the session in Savasana, absorbing the benefits of the practice. This is certainly my favourite element, and the part I never want to end! While it sounds relaxing, ‘resting’ in Savasana can actually be quite challenging when you are new to yoga. Encouraging our minds and bodies to relax at will is no mean feat. We are so used to moving quickly from one task to another, or even doing more than one thing at a time - the dreaded ‘multitasking’, that simply lying still and observing the natural breath can be easier said than done!
Meditation: Dharana and Dhyana
The importance of meditation and relaxation to yoga stems from Dharana and Dhyana: the sixth and seventh limbs in the ‘eight limbs’ (or Ashtanga) of yoga philosophy and refers to the practices of concentration and meditation respectively. The primary purpose of Dharana is to develop focused concentration and involves directing the mind toward a single point of focus. This could be as simple as focusing on the breath as an anchor, or it could be an external object (such as a candle), an internal image (a mountain, for example), or a short mantra (repeating one or two words silently, for example). Narrowing the attention to a single focal point can create a sense of inner peace and detachment from external stressors. As Desikachar puts it, in The Heart of Yoga: ‘We encourage one particular activity of the mind and, the more intense it becomes, the more the other activities of the mind fall away.’ (13)
Dhyana, what we now term meditation, or ‘mindfulness’, is the state of sustained and uninterrupted focus. It goes beyond concentration (Dharana) to a state of absorption in the object of meditation, leading to a heightened state of awareness.
In yoga classes today, various techniques are used to promote relaxation, including body scans – taking the focus around the body, from the toes to the crown of the head, inviting it to relax. This technique, known as ‘autosuggestion’ or ‘autogenic relaxation technique’ was popularised by the Sivananda yoga tradition. It is not only used in yoga classes but has been promoted more broadly, along with other relaxation techniques, by various UK NHS Trusts, (14)
Another technique frequently used is ‘visualisation’. Once settled in Savasana, the yoga teacher invites students to visualise themselves in a place where they feel completely relaxed and to recall things they might see, hear, touch and taste, as well as how they feel, when they are in this place. Engaging the imagination in this positive way can help to take the mind away from the stresses of the day and lead to a sense of wellbeing.
Both above techniques are key elements of Yoga Nidra – or ‘yogic sleep’ which has its roots in the Tantric tradition. It was adapted and developed for modern life by Swami Satyandanda Saraswati in the 1970s and is now a permanent feature on the timetables of many yoga studios. Despite the name, Yoga Nidra doesn't involve traditional sleep. Instead, students are guided to a state between wakefulness and sleep, typically via a body scan - or ‘rotation of consciousness’, breath awareness and a series of visualisations. At the start of the session, students are invited to think of a Sankalpa, or affirmation, which they repeat silently several times, revisit at the end of the session and take with them as they continue their day. The goal of Yoga Nidra is to achieve a deep sense of relaxation while maintaining a heightened level of awareness. As Satyananda states, ‘When we practise yoga nidra, we are trying to transcend the behaviour of the external mind.’ (15)
And now… the science
As the negative effects of stress are so widely reported, and yoga is such a popular discipline, there have been numerous scientific studies which have examined the effects of yoga in reducing stress. One example is a systematic review undertaken by Pascoe and Bauer, published in the Journal of Psychiatric Research(2015), which found, ‘preliminary evidence to suggest that yoga practice leads to better regulation of the sympathetic nervous system and hypothalamic-pituitary-adrenal system, as well as a decrease in depressive and anxious symptoms in a range of populations.’ (16)
Another systematic review, undertaken by Saoji, Raghavanendra and Manjunath (2019) looked at Pranayama specifically and concluded that, ‘most yogic breathing techniques are found to have profound effects on autonomic functions. Most yogic breathing practices lead to parasympathetic shift of the ANS [Autonomic Nervous System] activity’. (17) In other words, yogic breathing techniques encourage the body to switch from a more active and stress-oriented state (sympathetic) to a calmer and more relaxed state (parasympathetic). This, in turn, helps to reduce stress, promotes relaxation, and improves overall wellbeing.
A recent narrative review in the Journal of Ayurveda and Integrative Medicine looked at Yoga Nidra as a ‘mental health booster’ and found that, ‘The practice of Yoga Nidra shows promise as an effective, non-invasive, and pharmacologically-free therapy or adjuvant for a wide range of health concerns, especially those related to the mind. Yoga Nidra also has the added benefit of being able to alleviate stress’. (18)
Are constructive breathing techniques and meditation suitable for everyone?
Breathwork and the various meditation and relaxation techniques are generally inclusive to all but may need to be adapted or modified according to experience and differing levels of fitness, mobility and health.
A student suffering from a cold or hayfever might not be able to practise Nadi Shodhana if they have a blocked nose, but could, instead, just visualise the movement of the air moving through one nostril at a time or synchronise the movement of the breath with the action of alternately turning the palms to face up or down. Both can be powerful alternatives to alternate nostril breathing, if that technique is unavailable.
Yogis with asthma would need to take care to ensure their airways are not constricted, so may need to sit upright when practising some breathing techniques. If they notice they are struggling for breath at any point they should be advised to modify the exercise or return the breath to its natural pace.
Beginners to pranayama may feel too intimidated to attempt the audible hissing sound of Ujjayi breath or feel self-conscious making the humming sound associated with Bhramari. Students instead could focus on consciously connecting their breath to movement (in the case of Ujjayi) or silently mimic the humming sound created in Bhramari while lengthening the exhalation.
When inviting students to come to Savasana, we should also note that lying on a mat might not feel relaxing or comfortable to those with restricted mobility. Students should be free to choose a version of Savasana which suits them - this could be supine with bent knees, using a bolster for support, or even in an upright, seated position. Likewise, we can invite students to close their eyes, but should be clear that if this isn’t comfortable for anyone, having the eyes open with a soft or unfocused gaze can be just as effective.
In summary, constructive breathwork and related meditation/relaxation techniques can be beneficial to everyone, especially in managing and reducing stress. However it is important to remember that we are all different and may need to practise techniques in a variety of ways for the best individual experience and associated benefits.
And because many people who are stressed feel they never have any spare time to unwind or relax, it might be necessary to initially start with short sessions - even five minutes taken out of a busy day to come to stillness and focus on the breath can provide huge benefits to people looking to de-stress their busy lives. As meditation pioneer, Sharon Salzburg, said, ‘Meditation is the ultimate mobile device; you can use it anywhere, anytime, unobtrusively.’ (19)
If you already come to my classes, you will know that each session has time set aside for constructive breathing and meditation/relaxation.
If you would like to book in for a class, you can do so directly via Book a class tab. I hope to see you soon!
References:
National Library of Medicine / Singapore Med J. 2018 Apr; accessed 10/12/23
Online Yoga Anatomy course / Module 6 – Nervous system; accessed 14/12/23
Cambridge Dictionary website; accessed 14/12/23
Association between psychosocial stress and hypertension: a systematic review and meta-analysis. 2017 / National Library of Medicine; accessed 14/12/23
McCall, Timothy (2007). Yoga as Medicine. USA. Bantam Dell (pp.49-50)
Satchitananda, Swami. (2010). The Yoga Sutras of Patanjali. USA: Integral Yoga Publications (p.3)
McCall, Timothy (2007). Yoga as Medicine. USA. Bantam Dell (p.53)
B.D. Akers (2002). The Hatha Yoga Pradipika. (Translated from Sanskrit). UK: YogaVidya.com. (p.33)
Nestor, James (2021). Breath: The New Science of a Lost Art. USA. Penguin Life. (p. 145)
Nestor, James (2021). Breath: The New Science of a Lost Art. USA. Penguin Life. (p. 219)
Yoga International 2023; accessed 15/12/23
Kappmeier, K. Ambrosini, D. (2006). Instructing Hatha Yoga. UK: Human Kinetics.(p. 43)
Desikachar T,K,V.(1995). The Heart of Yoga: Developing a personal practice. Vermont: Inner Traditions International. (p.109)
The Dudley Group (2018) Relaxation: Physiotherapy Department Patient Information Leaflet; accessed 16/12/23
Satyananda Saraswati, Swami (1976). Yoga Nidra. India: Yoga Publications Trust (p. 23)
A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Pascoe and Bauer (2015) / ScienceDirect; accessed 16/12/23
Effects of yogic breath regulation: A narrative review of scientific evidence. Saoji, Raghavanendra and Manjunath (2019) / National Library of Medicine; accessed 21/12/23
Yoga-Nidra as a mental health booster: A narrative review 2023 / ScienceDirect; accessed 16/12/23
Salzberg, Sharon (2010). Real Happiness: The Power of Meditation: A 28-Day Program. USA. Workman Publishing. GoodReads / Mindfulness Quotes; accessed 21/12/23