Stress…sometimes it feels like we live life feeling perpetually ‘stressed out’, particularly in these challenging times.

In managed doses stress is necessary for us to function, perform and survive - it boosts our energy levels and immune system and helps us to achieve our goals in life. In fact the Mental Health Foundation simply defines stress as ‘the body’s response to pressures from a situation or life event.’

These physiological responses are linked to the sympathetic nervous system - the branch of the autonomic nervous system responsible for our body’s ‘fight or flight’ response - they’re extremely helpful when we’re facing an acute threat that we need to evade or defend against.

However, the problem that many of us face in modern life is the continual stimulation of the sympathetic nervous system through the various stresses, strains and challenges we encounter - the demands of work and family, paying the bills, overstimulation of the senses (TV, social media etc.).

This is being amplified exponentially by the critical situation we’re currently facing with coronavirus and in combination these stressors have the potential to lead us down the path to chronic stress.

Chronic stress is particularly pernicious because it’s sometimes difficult to recognise - the body and nervous system will continue to adapt to the demands placed upon them…until they can no longer cope.

The effects on our physical and mental health can be severe - exhaustion, emotional breakdown, panic attacks, anxiety, depression, immune deficiency and more.

And it’s a vicious circle too - the effects of ill health can then lead to more stress...and so it continues.

Yoga practice offers us a space in which we can look to rebalance the nervous system - to dial down the sympathetic nervous system and dial up the parasympathetic nervous system responsible for ‘rest and digest’.

Simply taking the opportunity to rest in stillness and become more attuned to the body and breath has enormous value.

Moving slowly (even in ‘dynamic’ practice), paying attention to felt sensations and transitions will also help us to calm the energy of our inner environment.

And making sure that we complement dynamic movement with practices that encourage a further rebalancing of energies - restorative, yin, meditation etc.

One of the most powerful tools we have at our disposal is the breath.

Scientific research has identified many benefits of conscious breathing for stimulation of the rest and digest response - in particular slowing and softening the breath cycle and lengthening the exhalation.

So…here’s a simple breath practice for you. It can be taken at any time and is especially helpful if you notice that you’re feeling stressed out - I often use it when I’m struggling to drop off to sleep.

Take a soft and light breath in through the nose for a count of 4 seconds
Exhale through the mouth for a count of 8 seconds (pursing the lips as if you were blowing out a candle)
Repeat for 10 cycles of breath (or longer if you have the time)

And that’s it - super simple but very effective.

I’ve found it to be a very powerful tool to have in my armoury and I hope you find it as helpful as I have.