Managing Stress & Anxiety Naturally with Yoga and Ayurveda
The ancient science and practices of Yoga and Ayurveda can naturally help us in reducing stress and anxiety. Indeed the whole philosophy of yoga is one that naturally aims to increase Sattva (the energy of peace, calmness, harmony and balance) and therefore helps balance Vata and Pitta doshas, calms, soothes the nervous system and reduces stress and anxiety.
Based on the principles of Yoga and Ayurveda here are some general high-level tips that can help in living a more balanced life, and therefore also benefit our overall mental, physical, and spiritual health and well-being. When implemented consistently in our daily lives, they can definitely help reduce feelings of nervous tension, stress, overwhelm and anxiety:
-Breathe – ensuring you are breathing correctly – deeply from within the stomach, and thus utilising more of the lung capacity, to circulate Prana (vital life force energy) more effectively, and overall calming the nervous system.
– Sadhana – set time aside daily for yogic practice, asana, pranayama, mantra, meditation.
– This goes hand in hand with sadhana – but generally cultivating a moment to moment awareness – staying in the present. Mindfulness practices such as the five senses (focusing on 3 things you can see, hear, smell, taste and touch for example), or grounding practices can help to bring the mind gently back and refocus on the here and now.
– Having a daily routine (dinacharya) eat, sleep at regular times. Honour and synchronise with the cycles of nature, times of day, the changes of season accordingly.
– Journaling – helps keep things into perspective… Include daily gratitude list as part of this – it helps in cultivating a vibration of love and gratitude.
– Be mindful of what you are focussing on, watching, listening to and who you are spending time with – your diet is not only what you eat!
– Switch off and disconnect from social media and all devices in general. Cultivate discipline around this and have set times for switching off during the day. Especially important is to turn off the devices, phones, TV’s, tablets computers and so on, ideally at least one if not two hours before bedtime.
We are all energy and have a certain frequency and energy field of our own. The electromagnetic field (EMF) emitted by electrical devices can vary depending upon the device, however the energy and light they emit will have an effect on our own and can also be the cause of imbalances in our energy and systems, contribute to disturbances in sleep patterns and so on. This is why it is so important to switch off and take breaks from it as much as possible – and especially not to be exposed to it while we sleep – the time when our bodies are in rejuvenation, restoration, and repair mode.
– Diet – eat healthy whole-foods, vegetarian or vegan is preferable and try to eat a sattvic diet as much as possible. Mindfully cooking healthy, nourishing meals, that are seasonal and with locally sourced produce, as much as possible, can also be a grounding practice in itself. While cooking you can also say prayer, or mantra, putting positive intentions in the food you are going to eat.
– Cut down on caffeine and if you do drink tea or coffee, it is suggested that you do so in moderation (to only 1 – 2 cups a day) and only at certain times of day. For example, during the first part of the day only and at least half an hour to an hour after eating food. This is so that the caffeine does not disturb sleep patterns or inhibit the absorption of certain vitamins and minerals.
– It is not advisable to drink coffee or any caffeinated drinks first thing in the morning on an empty stomach. At this time-of-day cortisol levels are already naturally high, as this hormone (among other things) helps with the regulation of energy making one feel alert naturally around the time you wake up. Coffee increases cortisol (the stress hormone in the body), which can have a detrimental effect on hormonal balance, weight and can even affect blood sugar levels.
Tip – replace caffeinated drinks with herbal teas that have additional health benefits, such as tulsi, lemon, ginger & honey, peppermint etc.
– Having non-negotiable time for yourself to do the things you love, such as reading, writing, creative projects, spending time in nature or with loved ones, hobbies and all the things that bring you joy.
– Taking regular, moderate exercise. Numerous studies have shown that those that exercise regularly have lower stress levels than those that don’t. Exercise, that is regular and moderate helps to reduce stress hormones such as cortisol and increase endorphins (our happy/feel good hormones). Taking regular exercise also helps to clear the mind and improves the quality of our rest and sleep. With a clearer mind concentration level will also improve and meditation tends to be deeper and more beneficial. Overall, you will feel more productive, happy, balanced and at peace.
– Spending time in nature and/or with animals. Connecting with nature, going for a walk in a forest or nature place, simply sitting in the garden, and spending time with animals, greatly helps to bring peace and calm to the nervous system. For example, doing things like growing vegetables or flowers, exercising outdoors or being around animals can have many positive effects that improve both mental and physical wellbeing, such as reducing feelings of stress, anxiety, depression, anger and can help you to feel more relaxed, calm and balanced. Many studies have shown that spending time in nature reduces cortisol levels, whilst increasing endorphins and serotonin levels.
– Practice connecting with your breath – bringing your awareness to your breathing pattern, the sensation of air as it goes in and out the nostrils, visualising the air filling up and emptying the lungs for example. This can help to ease stress and anxiety, when these feelings arise and can also be practised regularly to naturally calm the nervous system and reduce and to help prevent these feelings and symptoms from arising in the first place.
Simple Any Time Breathing Practice
One of the most basic things people have forgotten to do and can help calm and relieve tension almost instantly is connecting with the breath – focussing on it as a way to control and utilise our prana (life force energy), for our highest good.
If we are stressed or anxious, we tend to breathe very shallow from upper part of our chest only. Barely using any of our potential lung capacity.
When we re- learn to breathe through belly, we naturally take deeper, slower breaths, which has an instantly calming effect on the entire nervous system. Breathing “through” the belly, is something we do naturally as babies – just observe small baby and you will see their belly rise and fall with the breath, rather than the chest.
So, take a few moments to sit in comfortable position. With spine straight, head in alignment with neck and spine. Place left hand on heart and right hand on lower abdomen (or whichever way round feels comfortable for you).
And just take a few deep breaths here, consciously focussing on the right hand, and breathe deep down from within your stomach, drawing up into the top of the lungs, notice as you inhale deeply the stomach expands and your hand on the stomach rises, followed by the chest. On the exhale, in reverse, the hand on the chest lowers first as we gradually empty the lungs, and then down into the stomach, notice the hand on the belly lowering again.
Inhale and the hand rises, and exhale and it moves downwards. Just focus on the breath and this synchronised movement for some moments.
Continue to be a witness to the breath, in synchronicity with the movement of the stomach.
As you continue throughout your day, be mindful to constantly return back to this deep breathing technique as you go about your day, until it becomes a habit – over time it will make a big difference in calming the nervous system, lowering heart rate, blood pressure and help in reducing stress and anxious feelings.
