Yin yoga is a slow-paced practice focusing on deep stretches and meditation, offering numerous benefits for both the body and mind. One of the primary advantages is it’s ability to enhance flexibility and joint mobility. By holding poses for extended periods, typically three to five minutes, yin yoga targets the connective tissues—ligaments, tendons, and fascia—promoting greater elasticity and range of motion.
In addition, yin yoga supports stress relief and mental clarity. The meditative nature of the practice encourages mindfulness and a deeper connection to the present moment, reducing anxiety and promoting a sense of calm. This mental stillness can lead to improved focus and emotional balance in daily life.
Yin yoga also complements more dynamic forms of exercise. While activities like running or weightlifting primarily engage the muscles, yin yoga works on the deeper tissues, aiding in recovery and injury prevention. The long holds help release tension stored in the body which can enhance overall performance in more vigorous physical activities.
Lastly, yin yoga can improve circulation and energy flow. By stimulating the meridian pathways in the body, it aligns with principles of traditional Chinese medicine, potentially enhancing organ health and vitality. Overall, yin yoga offers a holistic approach to wellness, benefiting both the physical and mental aspects of health.
We don’t have to stress about inviting in lots of different ways to be mindful… we just have to do the one thing we’re doing, mindfully.
It can start first thing in the morning, with the simplest of actions; making that first cup of tea or coffee, or your breakfast smoothie, for example. Make that your five-minute ritual. If that’s a five-minute ritual that you can have in peace – focusing on the flavour, the aroma, the heat or cold in your mouth, or even the silence of having the kitchen to yourself – savour that moment. It’s a super-simple way to feel fully present with no dramas.
Aim to spend a few hours each week in a green space, enjoying the sights, sounds and smells.
It’s great to just stop, look around, breathe in the smell of the trees and appreciate the pattern of light passing through the leaves.
Pausing to notice your environment in this way shifts your focus outwards, makes you more engaged in the world around you and less in your own thoughts.
There are plenty of studies showing that just being in green spaces can help reduce stress and anxiety.
Surprisingly, it can help boost your immune system too. So go to a park or a patch of woodland whenever you get the chance.
Spending a few minutes each day practising slow, controlled breathing is a perfect example of something that is simple, quick, and completely life-changing; it can transform your mood and your health, and bring a quiet joy to your day.
That’s because just by changing how quickly and deeply you breathe, you can achieve amazing things: you can slow your heart rate, lower your blood pressure, reduce stress levels and combat anxiety.
There is also evidence that changing the way you breathe can reduce pain.
Try these breathing techniques:
4:6 breathe in for a count of four and out for a count of six
4–2–4 breathe in for a count of four, hold for two, then breathe out for a count of four
3–4–5 breathe in for a count of three, hold for four, then breathe out for a count of five.
Being more muscly not only makes you look good, it improves your posture and reduces the risk of developing back pain. Muscles burn calories, even when you are asleep, and they are also essential for keeping you active.
One of the best ways to build up your muscles is to do resistance training. Body-weight exercises, such as squats and press ups, are some of the best for your heart and brain.
Research says that squats can have a more powerful brain-boosting affect than walking or jogging. So try even just a couple of minutes a day to feel the benefits!
We’re frequently told that exercise is hugely beneficial for both our physical and mental well-being, but it’s important to remember you can have too much of a good thing. While you might logically think that the more exercise you do, the greater the endorphin hit and stress relief benefit – over-exercising can have the opposite effect by triggering your body’s stress response and raising your cortisol levels.
Is exercise effective for stress relief?
Any form of physical activity is a great way to relieve stress. Physical activity not only boosts our body’s ability to use oxygen, but it can also improve blood flow. As you probably already know, exercise releases feel good hormones such as endorphins and serotonin into the brain.
Exercise can also provide you with a distraction, taking your mind off work stresses, daily tasks and other issues you may be experiencing. While it doesn’t directly problem solve, exercise can provide clarity and allow for a more rational mindset.
While some people experience immediate euphoria after exercising, others can feel it over a longer period of time. The benefits of exercises (mental and physical) are built up by sticking to a consistent routine.
Can exercise increase your cortisol levels?
While exercise is a great tool for stress relief, over-exercising can have the opposite effect. The hormone cortisol, otherwise known as the stress hormone, has been shown to increase if you over exercise and over strain your body. Stress is often linked to a mental process; however, we tend to disregard the effect it can have on our body physically.
Exercising too much, or not performing stretches or cool downs when you do exercise can cause a number of physical strains on our muscles.
But what counts as over-exercising? Performing high intensity exercise for over 60 minutes a day can be shown to affect blood levels and neurotransmitters that can lead to feelings of stress, depression and chronic fatigue So, stick to between around 30 – 60 minutes of exercise 5 times a week to get the benefits you need and allow your body to recover.
Will exercising every day make me more stressed?
It is perfectly fine to exercise for under an hour every day, depending on the workout you choose. Some exercises like HIIT training can be more beneficial in shorter bursts. The healthy stress your body undergoes during HIIT sessions triggers autophagy, which put simply is the process your body goes through to clean out damaged cells and regenerate newer, healthier cells to help the body achieve optimum health, as well as being anti-ageing.
The NHS recommends exercising between 15-30 minutes every day, or 150 minutes per week. It is greatly beneficial to mix up your weekly routine, by switching between high intensity exercises like HIIT that can last 15-30 minutes and low intensity exercises such as long walks and cycling.
What are the best forms of exercise for stress relief?
While all types of exercise help with stress relief, aerobic exercise is considered most beneficial. Exercises such as cycling, walking, jogging, running or swimming have an incredible effect on your body and mind. Doing exercise outside can also help with stress relief. Fresh air does wonders for the mind. Plus, fresh oxygen stimulates the release of happiness hormones and boosts your immune system. A change of scenery also means your workouts never have to be boring or repetitive.
Oxytocin is a hormone that makes us feel bonded and trusting, but also helps in the release of mood-boosting chemical messengers, dopamine and serotonin – and you can think your way to greater levels of both.
When researchers in Japan measured oxytocin in people practising the Arigato Zen form of meditation (which involves chanting the Japanese for ‘thank you’), they found it rose by 36% on average.
Another form of meditation called Loving Kindness meditation, where you wish wellness and happiness on people you like and even those you don’t, also raised levels.
Practising kindness on a regular basis produces direct physiological changes in the brain and body in these areas. The part of the brain that controls it just starts to grow.
Feed the good bugs in your gut, reduce inflammation and put your brain into ‘grow’ mode: all things that can help with depression and anxiety. Pick the food you enjoy eating most from each category below and fill up on more of them.
Leafy greens Spinach, kale, rocket and chard contain plenty of fibre and vitamin A, linked to the brains ability to grow. The vitamin C counteracts free-radical damage.
Aim for: chopped greens every day. Get more: blend kale into a smoothie.
Rainbow fruits and vegetables Nutrients in purple, red and orange foods reduce inflammation.
Aim for: a handful with each meal. Get more: roast, stir-fry or use as the basis for pasta sauces and stews.
Seafood Seafood helps you get the long-chain omega-3 fatty acids that your brain needs to stimulate nerve-growth factors.
Aim for: two seafood meals each week. Get more: turn mild-tasting fish into tacos, or serve steamed mussels over pasta.
Nuts, beans and seeds Rich in brain nutrients including fibre, zinc and iron – important for your red blood cells.
Aim for: at least a small handful every day. Get more: add walnuts to a smoothie, or throw black beans into your favourite soups or stews.
Eggs and dairy Eggs contain protein, B vitamins, which help regulate brain chemicals, and choline, linked to fewer anxiety symptoms.
Aim for: five to seven eggs and three to five servings of dairy (ideally fermented) per week. Get more: whip up a vegetable frittata.
Meat With the rise of vegan and vegetarian lifestyles, many of us feel conflicted about eating meat. Still, it’s a potent source of iron, protein and B12.
Aim for: three servings per week (not required). Get the right stuff: grass-fed beef has fewer calories and better fats for your brain.
Rise and shine Training under the sun raises your vitamin D levels, giving you more than just a mood boost. It supports the immune system and is essential in the absorption of phosphorus and calcium. It aids bone health, helps weight loss and is a crucial ally in fending off illness.
Sweat it out By making your body work harder to keep cool, outdoor training can boost cardio fitness in as little as five days. There are two theories as to why this happens: that heat improves the bodies ability to deliver oxygen to the tissues that need it; and that it increases bloodflow, causing positive adaptation to our blood vessels.
Brighter minds Get up from your desk and go outside at lunchtime. Breathing in fresh air improves your ability to think clearly, as well as helping to alleviate stress and anxiety. Up the ante with a group or partner workout: exercising with others releases serotonin – AKA the feel-good hormone.
Glow up The combination of oxygen and sunshine acts as a kind of muscle Miracle-Gro. Breathing in fresh, outdoor air increases our blood oxygen levels, accelerating muscle repair. Plus, if your training routine feels stale, taking it outside can help you by firing up your motivation.
Better habits Making gains in the sun could also help those who struggle not to devour double helpings of their post-workout refuel. To regulate temperature, your body cuts back on digestion, reducing your appetite. We are likely to rehydrate more often, too, and choose foods that compliment our training.
