Five Ways to STRESS LESS through Yoga

Stress has the ability to directly affect the lives of so many people around us. Stress is actually a direct link and a causative factor to many diseases such as heart disease and chronic pain. But how does just a little stress do such big damage? Let’s dive a little deeper and find out more.

In working with people through private sessions, one of the most important questions I ask people is if they are stressed. So many of my clients initially answer with “no”, “not really”, or “no I don’t think so.” But when we dive deeper into breaking down their lifestyle, habits, career, etc., we find that there actually is a lot of stress in their life. You see, stress isn’t just the large events people think about: career loss, tragedy, financial concerns, etc.

Our body actually interprets stress a lot differently than our intellectual mind does. When we face stress (think small stress: someone cut you off, you’re late for work, you broke a glass & spilled your coffee all over important papers, you have a close deadline to make, etc.) our body begins to release hormones like adrenaline and cortisone from the adrenal glands. Hello, Fight or Flight (or Fight, Flight, Flee or Freeze) response. These hormones help your body in a truly stressful situation to become mobile and flee from danger.

The stress response is a brilliant reaction from our body when we actually need to flee from danger. The problem is we often elicit a stress response when it isn’t truly needed. Imagine your “day from hell” where you wake up: spill coffee on yourself, skim your leg on the car door and scrape your leg, you end up late for work, then your boss sets up an impromptu meeting that you’re concerned about. We can let ourselves feel stressed and then stress response begins, or we can take a few deep breaths and laugh a little. When we don’t release the stressful energy we create through the stress response, it remains in the tissues of our body. When a subsequent “stress” event follows, the stress response begins and our body remembers the last stress event, also known as trauma. Stress hormones are released: heart rate increases, we begin to sweat, our breathing rate increases, and blood rushes to the extremities. Our nervous system now acts as though each “stress” event is a traumatic, life-threatening event. This causes chronic stress without us even thinking about it.

So let’s talk about how we get out of the stress response habit. Here are some of my favorite ways to slow down, to reduce stress and prevent it from occurring regularly.

Number One:

One of the first and most important pieces is becoming aware of your body and your reaction to stress. Usually, we need to slow down quite a bit in order to listen. It sounds simple, but see if you can be a little more curious. The next time you experience a situation and start to feel stressed: pause. Take a couple of deep breaths, make a conscious decision to remain calm and try to shift your perspective. What can you do from here to stop this situation from escalating and negatively affecting the rest of your day? Take a few more deep breaths and move on. Letting go.

Number Two:

Next is slowing down, which is one of the most important lessons I’ve learned that has brought me from living a life of stress to living a life of (more) ease. Start with the things you enjoy. For me: enjoying a cup of warm lemon water and coffee in the morning is my favorite. So I take the time to slowly wake up. I enjoy the process heating water while I breathe deeply, I enjoy the sounds of grinding the coffee beans and pouring the water and grounds into the French press. I embrace the smell, sounds, and taste of my delicious beverages. The simple, subtle things that occur every day, or maybe not, that you love. The more we slow down, the more this slow and calm nature becomes our normal. Our homeostasis. So what activities can you do every day to slow yourself down?

Number Three:

The next step is conscious breathing. Breathing exercises are one of the most important pieces to a yoga practice. Our breath – whether fast or slow – is one of the most direct ways we can affect our nervous system. By adopting a slow, calm breath, specifically exhalations, we allow our Parasympathetic Nervous System to be in control. A place where our body slows down, rests, digests. This is a place where our body heals. So we strive to find a balance or homeostasis. There are many breathing exercises we can do to reduce stress and slow down. Try this one, called Alternate Nostril Breath that specifically works to calm the right and left parts of the brain and find more balance.

Number Four:

The next piece to reducing stress is our physical yoga practices or postures. When we move our bodies in union with our breath, we’re able to connect more deeply to the present moment; in addition, when we move mindfully in connection with our breath, we allow our body to release tension and tightness caused by stress. We can release and let go. Try this short yoga asana practice that can be done seated at a desk!

Number Five:

The last piece to reducing stress from affecting our life is using meditation as a tool. Meditation can be performed at many levels, including focusing on the breath, a mantra, or inward focus. Meditation helps to withdraw attention and awareness from the outside world (what’s happening around us, our “monkey mind”, stresses, to-do lists, etc.); meditation allows us to focus our attention inward, becoming more clear and focused. Try this meditation for a quick jump-start to meditation, or if you’d like a longer practice, try this Yoga Nidra practice for a longer, guided relaxation. Peel Away Tension Meditation
So what can you take away and adapt into your daily routine? What tends to stress you out most and what could you let go of?

Leave your comments below, and click the link below if you’d like to learn more about transitioning to a LESS STRESSED LIFE through private yoga therapy sessions.

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About the Author

My name is Caitlin, I’m a chronic pain survivor, Certified Yoga Therapist, Registered Dental Hygienist, and founder and CEO of Caitlin Parsons Yoga Therapy, a yoga therapy and wellness company. I recently made my dreams a reality by quitting my full-time job as a dental hygienist to pursue my passion and purpose helping others get back into alignment.

Now I use my personal and professional experiences with chronic pain, stress and anxiety, and injury recovery to help women step back into their own alignment – in their bodies, minds and throughout their lives. I help empower women to create balance in their bodies and minds so they can access greater levels of freedom in their lives inside my monthly membership program (Aligned), group coaching program for hygienists (The Aligned Hygienist), a Yoga + Coaching Program for Dental Teams, and private yoga therapy coaching.

I love to share my knowledge and expertise on mindfulness and therapeutic yoga for back pain through my blog and social media platforms as well as guest appearances on other inspiring and like-minded podcasts.

Client Success Stories

Cary

“I started working with Caitlin because I was tired of being in pain all the time and had learned about yoga therapy from a friend. I had such bad hip pain, it hurts to sit down, get up, exercise and walk around. The pain moved down my leg sometimes and up into my low back.

Now I feel amazingly strong, am able to actually bend down and reach my shoes so I can tie them! I gained an immense amount of strength in my hips as well as have learned many things I can do on my own to keep going in the right direction. I really enjoyed the one on one time! And the fact that Caitlin came to my house was amazing. I had no excuses to not show up for myself and the results paid off! I have already recommended Caitlin to my friends and will continue to do so.” – Cary

Ania

“I started working with Caitlin because I had recently gotten surgery from a brain tumor. I had very little mobility in my shoulder and arm. I was concerned that the lack of mobility, discomfort and reduced strength would increase chances for more pain and injury. Working with Caitlin was amazing, I would recommend her personal approach to anyone. She is dedicated to her work, has great knowledge and communication. Caitlin does a wonderful job guiding you back to your body and yourself.” – Ania

Russ M.

“I started working with Caitlin because I had chronic low back pain and regular flare-ups. I was told by multiple doctors that I would always be in pain and my posture would never improve unless I had surgery. The pain got so bad that I couldn’t play volleyball anymore, which created a negative spiral in my mood, energy and throughout my life. The results I got with Caitlin was amazing. I no longer have chronic pain or chronic acid reflux which I was on medication for. I’m much healthier and happier now than I ever have been!” – Russ M.

Donna

“I started working with Caitlin because I had neck pain, shoulder pain, neck congestion and ringing in my ears. I was working a lot, taking care of my family, and I was beginning to spiral downwards in a state of stress and pain. With all of that, life became a chore. I wanted to learn how to take care of myself so I could live a happy life and take care of my responsibilities from a place of joy, not dread. I wanted to get my neck to a place where it wasn’t painful and tightening every time I was stressed.

Now I no longer have neck pain or tightness, I’m stressed and ear ringing has greatly reduced. My body feels so much better as a whole. Caitlin helped me find peace. Caitlin has an innate sense of knowing how to tailor each session to fit how I’m feeling in my body and what I need. Caitlin helped me change the way I react to stress; now I’m more mindful of my reactions and the way I take care of my body. I’m stronger in my body and mind now which has positively affected my entire life.” – Donna M.

Hayley

“I started working with Caitlin because I was completely disconnected from my body because of a genetic disease, having constant, chronic pain, extreme trouble sleeping and anxiety living in my own skin. I wanted to feel better- I wanted to have less pain and have a better quality of life–building strength and reconnecting with my body were a bonus. Working with Caitlin exceeded my expectations- I sleep so much better now and my pain has improved significantly. I’m less anxious and have practices to help when my symptoms flare. I’m more grounded and embodied, I have a daily yoga practice that continues to build on the foundation Caitlin helped me create.

Caitlin is incredible, she validated me and helped me work on my whole self. She customized everything to work specifically for me. I 100% recommend working with Caitlin. She believed that healing was possible and she held that vision for me and brought it to each session, and eventually I believed and embodied it too. She helped me find the power in every single baby step towards a more whole and healthy life, and I am completely transformed by it. This work isn’t the quick fix, it’s deep, holistic, soul-led healing.” – Hayley

Joan

“Working with Caitlin was the best thing I ever did for myself. I thought that I would always have pain because I’ve done so many things to try and help but they haven’t worked, until yoga therapy with Caitlin. Now I am living with less pain, my posture has improved, I am getting stronger, and my clothes are getting looser.” – Joan

Kim Ponzio

“Before I came to Caitlin, I was taking Motrin and Tylenol on a daily basis like clockwork. I would skip going to the pool or out with my family after work due to the pain in my body. I was very depressed and isolating myself from activities that I really enjoy doing with my family and friends. I had pain on a daily basis in my lower back, shoulder blades, hips and left knee. Some days I had so much pain and inflammation in my body I felt like I couldn’t make it through the day.

Since starting FTF I am slowly starting to get control of my pain and inflammation through the online program one-on-one sessions with Caitlin. Inflammation is decreasing, I’m sitting up taller and I’m more aware of my posture both at work and in my daily routines outside of work. I am no longer having to take Motrin and Tylenol on a daily basis and I am able to walk longe distances without pain in my knees. “

Russel

“I never thought I would get out of back, knee, and postural pain. I also have a curvature in my back that I have been told most of my life cannot be changed. When I came to Caitlin, I wasn’t playing my favorite sport and I was miserable at work. Even doing simple things was really painful. Caitlin completely personalizes her services based on your needs. She takes considerable time to answer all of my questions and targets my sessions for exactly what I need that day and what my goals are. Caitlin always asks me what is going on and listens really well. She is a wealth of knowledge about yoga, human anatomy, and how humans should move. No two sessions are the same. We changed the way I move while doing simple things like sitting in a car or at my desk, putting dishes away and bending over to clean dog poop so that my back is protected from re-injury. I am healing my back partly to return to playing volleyball. I now understand how to be in my volleyball stances and movements so that I can avoid injury when I get back to playing. I am already standing up much straighter and feel more confident. I never thought I would feel this good in my body and I am so wow-ed by Caitlins mastery of her craft.” – Russel

Dan Greco

“Caitlin really knows how to curate yoga program for sustainable strengthening. My shoulders and core used to be weaknesses but after a few sessions I see my posture has improved and the range of motion in my shoulders. She’s caring, fun, and a pleasure to work with. I’d recommend her to anyone interested in trying yoga therapy.”

Site Optimization Manager

Tracy Ring

“Caitlin is fantastic. I’ve gone to many of her classes, specifically those with a focus on healthy backs. I’ve worked with her as a therapist on issues I have with my neck and shoulders from work. She’s patient, attentive and offers focused one-on-one sessions. The exercises I’ve done really help me combat the negative effects of sitting at a desk all day, highly recommend working with this lovely and professional woman!!”

Senior Administrative Assistant

Aly

“Caitlin has helped me grow and learn a lot about myself. She helped me realize the strong power of breath when I was over stressed and unaware of my mental needs. Caitlin helped me focus my energy, both good and bad, on my breath. With every deep inhale and cleansing exhale, I felt my stress and anxiety lessen and lessen. Eight years later, my main mantra is to ‘just breathe.’ It has literally changed my life. Along with the power of breath, Caitlin has helped me keep a constant awareness of how I physically hold myself. Not only has my posture changed, but I have also become stronger and my confidence has increased. I recently began running and was having pain in my hip and side leg. Through working with Caitlin, my pain subsided. She put together an easy to follow yoga sequence that helped my muscles and ligaments heal. I fully trust in Caitlin as a yoga professional, and recommend her gentle way of teaching to anyone.”

Dental Hygienist & Photographer

Jade

“This program has been so amazing for my pain. In just one class, my neck and shoulder tension released more than it has in years. This program has been so instrumental in managing and controlling my stress. It’s so easy to be “on the hamster wheel”. I look forward to my yoga time and meditation and have noticed a huge difference in my pain level. My family has even noticed my calmer demeanor. I couldn’t believe how much my pain was linked to my stress.”

RDH