Feeling Stressed?
19 December 2022
Natasha Nicholas | Clinic Director
5 min read.
Yoga And The Stress Response
Stress is not all bad, it's a necessary response. Our body's biological imperative is to survive- and this would not be possible without the stress response (sympathetic nervous system (SNS) activation). When you perceive a threat - anything from a car almost hitting you, to an angry motorist on the road or even opening a large bill - your SNS is activated. Your heart beats harder and faster, your blood pressure goes up to bring extra blood into your muscles to fight or flee, your posture changes, and your body's chemistry changes. You feel the stress response in every fibre of your body.
If your stress response and your nervous system are working well, once the threat has passed, your body will shift into a restorative mode and begin to recalibrate the body to normal baselines. Stress hormone levels drop, and blood pressure and heart rate return to normal, as do sugar levels and blood chemistry. In our modern world, especially in our current macro environment-transitioning out of a global pandemic and into the unstable psycho-social-economic aftermath, these stressors have become very sticky and perhaps not resolved. The stress response remains switched on, or it has been on for so long that its "button" has stuck. And now, our beautiful, in-built protective system turns on us and can contribute to internal suffering and biological disease.
Yoga lowers Cortisol levels
A key player in the cascade towards disease is the elevation in cortisol levels which undermines our health in many ways. High cortisol levels contribute to the risk of obesity, type 2 diabetes, and heart disease. In addition, research is now linking elevated cortisol to lower bone density, poor mental health, lower immune function, generalised inflammation, and chronic fatigue. Research shows that Yoga, especially restorative yoga classes, assists in lowering the levels of this stress hormone.
Yoga's Take on Stress
Although stressors are often external to us, research tells us that stress is amplified by our thoughts. The good news is that we can learn to help ourselves. Yoga offers tools on the mat and off the mat that teach us how to stop the mind from working against us. Many people view yoga as a physical practice that conditions the body, however, the goal of yoga is to bring balance to the mind. In the words of Patanjali " yoga slows down the fluctuations of the mind".
Yoga understood neuroplasticity long before the West, however, the West has provided research and evidence on the power we have to manage the monkey mind, to change our thought patterns, and has provided evidence of Yoga's efficacy in doing this. At first, you might just notice the mental quiet and calmness at the end of class, but as you practice consistently you will notice the changes "off the mat". You will find yourself less reactive, less of a slave to negative mental loops, and your nervous system regains its flexibility again.
Stress and the Breath
The latest research on stress management, personal intervention, and mindfulness-based CBT (MCBT) supports the importance of the breath in turning off the stress response and returning us to a restorative state. Our breath, along with mindfulness is one of the most important tools of yoga. Without the integration of breath and mindfulness in our physical practice, there is no yoga.
Our breathing pattern can activate the stress response or it can activate the rest response. Yoga practice teaches you how to use the breath to alter your state of being. From a yogic perspective, breathing in a dysfunctional way can be both a consequence of stress and the cause of stress. Breath is such a foundational tenet to well-being that our mantra at Three Points Clinic is:
"Pause - Breath - Decide"
In other words, in moments of high stress and reactivity-stop for a moment, slow the breath, and calm the mind before taking your next step.
Yoga teaches you to use the breath to relax the nervous system, which in turn calms the mind. When the mind is still, you can see more clearly, think more creatively, and can better choose a helpful response.
If stress is a life-limiting problem for your health and your happiness, then roll out a mat and try a yoga class. Reach out to Three Points Clinic to find a class and a location that works for you. We partner with local Sydney studios, run community programs and work with organisations such as The Yoga Foundation and Yogability.
We can meet all levels of experience and fitness and have specialised training and experience in Oncology Care; Chronic Pain and Conditions, Post Operative Rehab, Older Adults, Children's Yoga, and Intergenerational programs.
Contact Natasha at 0408465928 or info@threepointsclinic.com