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How Does Yoga Relieve Stress?

Do you care for an ill spouse? Do you work 60 hours a week? Do you live in a houseful of know-it-all teenagers? Maybe you do all three.

Whatever your responsibilities might be, they likely fill your day from sunrise to sunset. The result? A frazzled, stressed-out you.

While you can’t always change the events that trigger stress, you can do something to give your mind and body the relief it needs. Yoga, a practice with roots in ancient Indian religion, may give you the tools you need to cope with a super-packed lifestyle.

But do you need to relieve stress? Absolutely. Chronic stress has been associated with everything from Type 2 diabetes to coronary artery disease to weight gain. It can also cause insomnia and increase the chance of illnesses, such as the common cold. In addition, Stress makes you feel bad physically by causing muscle tension in the neck, back, and shoulders.

Yoga, a discipline with its origins in Indian culture, uses a combination of physical poses, meditation, and breathing exercises to lower stress. Here are three ways yoga can keep that stress in check:

Take a breath: And not just one. In yoga practice there are dozens—and some practitioners say hundreds—of ways to breath. In fact, breathing is so important in yoga practice that these exercises are called pranayama, or 'control of life'.

Research supports the stress-reducing benefits of yogic breathing. Studies published in the Journal of Alternative and Complementary Medicine found that the yoga breath techniques, in which practitioners learned to control their breathing, helped to reduce stress by reducing levels of the stress-inducing hormone cortisol, also called the 'fight or flight' hormone. When cortisol levels decrease, the body responds by slowing the heart rate, relaxing tense muscles and decreasing blood pressure. It produces a calmer, more centered state.

Take a meditation vacation: For a much-needed escape from crying infants or bickering co-workers, try yogic mediation. A Wake Forest University School of Medicine study found that restorative yoga improved the emotional well-being of women living with cancer, a stressful physical condition. As a result, study participants reported feeling an increased quality of life.

You might find thoughts of whining kids or nagging co-workers sneaking into your head, but over time you’ll learn to push those thoughts aside and allow your mind to focus on controlling your breathing. This quiet time is an excellent way to de-stress and recharge, and you’ll soon look forward to these mini holidays.

Work the stress out: Aside from breathing and meditation, the yoga postures themselves are an excellent stress reliever. Exercise releases endorphins, chemicals that improve the mood. In fact, those feel-good emotions that can come after a workout are sometimes called the 'runner’s high'. In addition, exercise also alleviates pain, which, for many people, can be a source of stress. Regular yoga exercise may also have a preventative effect on stress. Research shows that people who exercise are less susceptible to stress-related problems.

Trying to balance in tree pose may also take your mind off of your troubles. Even if the respite lasts only as long as your class, it may be just enough of a break to raise your mood.

Finally, yoga helps tone your muscles and burn calories. How does that relieve stress? From flabby arms to man-breasts, most of us have a body part we’re less than proud of. Yoga postures will tighten your trouble spots so you can feel more confident about yourself—and that’s one less thing to be stressed out about.