Physical practices to reduce stress
Yoga and other somatic practices have long known to reduce stress, anxiety and inflammation – and scientific research is starting to show us why.
While somatic practices and yoga have the potential to impact all areas of our nervous system, we teachers and practitioners tend to focus on the sympathetic and parasympathetic nervous systems as they’re the ones we can influence the most directly through our practice. See my previous post on what these terms and nervous system regulation really means.
There are so many different practices that can help regulate your nervous system. Today I want to share why different modalities can help, and share with you 5 specific practices that are quick, easy and really effective.
Move to de-stress
As a yoga teacher of over a decade I know how helpful practices like vinyasa flow and free movement are to shift us out of stress and back into a place of regulation. Moving in this way stimulates the sympathetic nervous system.
I personally find that moving my body and then slowing down really helps me reduce stress and reconnect to myself. Research around closing the stress cycles supports this experience – cardio or similar forms of movement followed by a cooldown are fantastic to reduce stress.
Active rest to reduce stress
While some people need to move before they can still their minds and down-regulate their nervous system (ie shift out of hyperarousal), others find it more beneficial to deeply rest.
I use the term ‘active rest’ intentionally here – doomscrolling from your sofa does not count! Active rest is when we’re fully present and focused on relaxing with no distractions.
In restorative yoga we use lots of props (eg bolsters, cushions, blankets) to hold restful postures for 5-10 minutes at a time. The goal is for your body to feel fully supported by the props so it is able to deeply relax. This helps stimulate the parasympathetic nervous system.
Breathe
Breathwork is a great tool to influence the autonomic nervous system. Breath can also affect vagal tone (which activates the parasympathetic nervous system. Some breath practices can have more of an influence on our parasympathetic nervous system, eg lengthening the exhales.
Small steps to start feeling more regulated today
Here are some of the most effective somatic practices to reduce stress that I regularly use personally and with my clients. They really work.
Box breathing – Here we focus equally on 4 parts of your breath – the inhale, pausing at the top of the inhale, the exhale and pausing at the bottom of the exhale. Try and count (in your mind) as slowly as you are able, to allow your breathe to slow down as much as you are able. Breathe in for the count of 4, hold at the top for the count of 4, exhale for the count of 4 and hold at the bottom for the count of 4. Repeat for 1-5 minutes.
Butterfly hugs – This is a practice centred on bilateral stimulation. Cross your arms in front of your chest and (optional) hook your thumbs. Tap opposite sides of your chest/shoulder, one at a time eg left – right – left – right. Continue for 1-5 minutes.
Free movement – take a few minutes to move your body in a way that feels natural / good. Don’t overthink it – you may want to sway your hips, bend one knee than another or stretch. Just go with what feels good for you. You may feel self-conscious at first (and feel free to shut the door / curtains if you feel you need to), but this is such a great way to reconnect to your body and to release any painful emotions you may be storing in your body.
Viparita karani – legs up the wall pose. The easiest way to get into this pose is to sit down with one hip right against the wall, then swing your legs up as you lie back. Shuffle your butt closer to the wall as needed. Allow your body to relax and your legs to find a comfortable position up the wall (bent knees etc is fine). Using blankets, cushions and/or an eye mask can help you deeply relax. Rest and breathe for 5-15 minutes.
Reminder – these tools are here to support you, not to give you more to do! Choose 2-3 to work with over the next few days/weeks and let me know how you get on!
