Yoga - A Cure for Modern Day Stress
As we walk the tightrope between modern life and our animal
instincts, the human race strives to find balance. In our
bodies, our minds, our environment, in our lives. With our
brains over-stimulated and our bodies more sedentary than ever,
many of us suffer from the fatigue and imbalance that comes from
chronic stress without sufficient recovery. A yoga practice is
an excellent way to soothe nerves that are in a constant state
of overdrive. Yoga can help give us the ability to live healthy
amidst hectic schedules and bustling environments. Why does it
seem that as technology evolves at such epic pace we have less
and less time at our disposal? Now more than ever we need to
slow down, quiet our minds, take a deep breath...
Stress has become a chronic aspect of life for many of us; and
it takes its toll. The nervous system senses continued pressure
and remains slightly activated, producing extra stress hormones
over an extended period of time. This can wear out the body's
reserves, leaving us feeling depleted or overwhelmed. Over time
the immune system weakens causing illness and fatigue, mood
swings, lack of focus, and irritability. Stress is implicated in
many health problems from migraines and insomnia to lupus, MS,
eczema, poor digestion, weight gain, high blood pressure, and
heart attacks. In milder situations a little stress can keep us
on our toes and help us to rise to a challenge. However, in
today's world chronic, unreleased stress has become prevalent
and is taking a tremendous toll on our bodies as it diminishes
our enjoyment of life.
In city living the constant noise, electricity, radiation,
radiowaves, electromagnetic rays, and infra-red which surround
us, create an ever-present stimuli that haggars the central
nervous system. We do not yet know long term effects of this
"white noise." We may not consciously be aware of it, but our
bodies register all that is going on around us. In our jobs and
lifestyles we are often engaged in many tasks at once and
feeling that we are constantly on the go, and that even when we
do have a moment to spare we can't seem to truly relax.
What is Stress?
In a challenging situation the human brain responds to stressors
by activating the nervous system and specific hormones. The
hypothalamus (located in the center of the brain) signals the
adrenal glands to produce more of the hormones adrenaline and
cortisol, and release them into the bloodstream. Heart rate,
blood pressure, and metabolism increase, blood vessels open
wider to allow more blood flow into large muscles groups, making
our muscles tense and putting the brain on high alert. Pupils
dilate to improve vision. The liver releases a dose of stored
glucose to increase the body's energy. Sweat is produced to cool
the body. This chain reaction of physical effects happens to
prepare the human being to react quickly and effectively,
enabling them to handle the pressure of the moment. Cortisol is
a natural steroid that raises your blood sugar level (so the
muscles have plenty of fuel) and suppresses inflammation, but it
also suppresses the immune system. The adrenal hormones are
catabolic, which means they foster biological processes that
burn energy and break down cellular structures. If you activate
the adrenal glands over and over again without sufficient
recovery in between, your body becomes depleted and exhausted.
Stress is necessary for the human to remain self-sufficient; to
survive. In the jungle, ancient man conjured stress hormones
when needed to fight a bear or a tiger, or to survive extreme
weather conditions. With a concrete defensive action stress
hormones in the blood get used up entailing reduced stress
effects and symptoms of anxiety. In modern life some stress
situations sharpen us; clear the cobwebs from our thinking, and
stimulate faculties to attain our true potential. Each stage of
human evolution happened by adapting in order to survive extreme
conditions and stressors in our environment, as at this time the
body is prepared to act with increased strength and speed while
the mind is sharp and focused. Stress and a human response to
stress is necessary.
However, what we need now is to learn to adapt to our new world,
to handle the increase in milder but consistent stress in a
better way and to learn to release before it affects us in a
negative manner. When we fail to counter a stress situation
these chemicals and hormones remain unreleased in the body and
bloodstream for a long period of time. This leads to a long list
of symptoms such as tense muscles, unfocused anxiety, dizziness
and rapid heartbeat, and compels the mind-body to in an almost
constant alarm state in preparation to fight or run away (known
as the fight or flight response).
Accumulated stress can increase the risk of both acute and
chronic psychosomatic illnesses, and cause everything from
headaches, irritable bowel syndrome, frequent cold and fatigue,
to diseases such as hypertension, asthma, diabetes, heart
ailments and even cancer. Many medical doctors and psychologists
go as far as to say that 70 - 90 % of visits by adults to
primary care physicians are for stress related problems.**
How Yoga Affects Stress
Enhance the body's natural functions:
To recover from the exhaustion associated with chronic stress,
we need to do things that turn off the adrenal hormones and
promote secretion of anabolic hormones. Certain yoga poses, such
as inversions help to stimulate glands in the brain (Pituitary,
Pineal). Moving into the ALPHA state is very important. The
alpha state is considered the ideal waking state, where we reach
the pinnacle of our creative thought process while the body is
in a healing cycle. Alpha state is often attained during
savasana; final resting pose in yoga practice.
Yoga's smooth, deep, symmetrical breathing, twists, stretches
and balancing postures help to enhance the body's natural
functions, keeping the spine, house of the nervous system
supple, enhancing flow of fluids in the spine and stimulating
glands and circulation of blood and lymph throughout the rest of
the body. Muscles are lengthened and toxins are released.
Pranayam (breath exercises) and poses such as cat where we roll
along the spine with breath can help to flush and clear the lung
tissue.
Yoga innately helps us to create balance; to know our bodies, to
recognize when we are not balanced both on and off of the mat.
On a purely physical level hatha yoga creates strength,
flexibility, grace. Part of Yoga's philosophy is to take the
approach of strengthening and healing the body in the process of
healing and cleansing the mind. Yoga views the body as having
many layers. Asana (physical yoga postures) affect the body but
also these deeper layers, en route to creating a whole, balanced
self. Hatha yoga practice creates unobstructed energy flow.
Release Tension:
Stressed out individuals tend to carry a great deal of physical
tension in their bodies. Yoga helps to unlock and release these
tensions before they can accumulate over time and become chronic
physical and psychological conditions. As we release physical
blockages, toxins, and limitations from the body we also do so
in mind, spirit, and emotions. The benefits of yoga postures
(asana), breathing (pranayama), and meditation (dhyana) include
increased body awareness, release of muscular tension and
increased coordination between mind-and body which leads to
better management of stress and cultivates an overall feeling of
well being
During the resting poses in yoga such as child's pose, abdominal
tension is released. This allows internal organs to unwind
promoting deep breathing and enhancing digestive and
reproductive functions. This deep rest affords the central
nervous system much needed time in 'para-sympathetic' mode
(relaxed calm state, free of the "flight or flight" stress
response) in order to recover and rejuvenate. Creating focus
through a series of specific bodily poses also helps us to truly
take our mind off of work and other stressors.
The Breath:
In normal conditions the body follows a natural breath pattern
that is slow and fairly regulated. Under stress when the body
shows symptoms such as tightening of muscles, distractions,
anxiety, hyperactivity and angry reactions, breathing becomes
quick and shallow. One tends to hold one's breath frequently.
With restricted breathing inflow of oxygen is diminished. Lungs
are unable to exhale the stale airs and residual toxins build up
inside the body. Stiff muscles restrict the circulation of blood
that so even less oxygen comes in and fewer toxins are removed.
This in turn affects the healthy regeneration of cells and can
accelerate aging and disease. Medical studies show that the
oxygen-starved cells are the major contributing factors in
cancer, immunity deficiency, heart disease and strokes.
Breathing also affects our state of mind and consequently makes
our thinking either confused or clear. Lengthening and deepening
breath in yoga creates a more balanced state of being. A change
in breath pattern creates a change in the metabolic process,
emotions, endorphins, internal chemical reactions, and the
release of specific hormones. Mind affects body; body affects
mind.
Mind Body Connection:
The sensitivity that comes through a yoga practice helps to
develop a level of skill in cultivating, observing and choosing
one's posture, breath, emotions, and diet more wisely. As we
practice we learn to listen with our bodies. Whenever we
experience an emotion, our bodies register this emotion and
mirror it. The next time you get angry, stressed, or afraid,
stop and notice exactly what is happening in your own body in
that moment. Which muscles got tense? How has your breath been
affected? How did your posture change? Is your heart beating
faster? What affects you and why? Are you able to notice it as
it happens?
Over time yoga helps us to let go of unwanted emotional and
physical patterns. Yoga practice is great for providing recovery
and can also help you deal with stressful circumstances without
having such a strong negative reaction. The mindfulness -
mind-body awareness cultivated with yoga practice allows us to
realize emotions as they arise; sensing what is the cause of the
emotion and how that emotion affects the body/mind. As Patanjali
says in his Yoga Sutras**, "Yoga quells the fluctuations of the
mind." It slows down the mental loops and patterns of
frustration, regret, anger, fear, and desire that can cause
stress. No matter what age, we can release past traumas,
feelings of guilt or inadequacy, denial, patterns of feeling
unable to communicate or connect, patterns of addiction, (all of
which lead to more guilt and denial). We need to clear out these
patterns in order to stay freshly alive or else there is an
accumulation, a blockage, both physical and mental. We need to
continually release these psycho/somatic holding patterns. As we
release blockages, toxins, and tightness physically, we also do
so in mind, spirit, emotions.
Awareness from the inside out and from the outside in are
necessary. They are one in the same. Through a regular yoga
practice we develop a balanced state on a consistent basis and
this translates into our lives off the mat. We become better
equipped to handle everything that comes our way in life; to
handle life with more grace, ease, and presence, from a more
objective point of view. By staying open we keep on top of the
game, in the moment, able to truly enjoy each day to the
fullest. The way we deal with coworkers and friends or family
will innately be transformed. The very way we perceive things
around us and who we are as a person from moment to moment will
be transformed. Our sense of self-perception is the root of our
own life. From here the world around us takes shape. As we
become more aware of ourselves we are able to be less
judgmental, more open, more honest, and take things less
personally. True wisdom comes from within, from self knowledge
and a clear eye.If you learn to quiet your mind, you'll be
likely to live longer, and fuller, with better health. Yoga and
meditation offer some of the same benefits as
antidepressants-without the side effects.
It is no wonder yoga has soared to such heights of popularity.
Through yoga practice we begin to find a sense of wholeness. We
become more aware. We create balance in our bodies, in our
minds, in our lives. As we evolve individually and come closer
to an open, authentic state of being, we also evolve as a
species, creating a better world for us all.
Michelle Trantina is a certified Hatha Yoga Teacher. She is the
co-founder of My Yoga Online and My Yoga Music.
She can also be seen in the national Yoga television series
Namaste on HDTV and CityTV. To learn more about Michelle
Trantina and My Yoga Online, visit http://www.myyogaonline.com
and http://www.myyogamusic.com