Yoga for Stress Relief: Moving, Breathing, and Resting Your Way Back to Balance

Stress has become such a familiar part of modern life that many of us accept it as normal. Yet when stress builds up in the body, it can leave us feeling tense, restless, or even disconnected from ourselves. The good news is that stress is not just “in the mind.” It lives in the body too, which means we can also ease it through the body.

Yoga, in its many forms, offers effective and sustainable ways to reduce stress by combining mindful movement, conscious breathing, and restorative rest. This October, our theme is De-Stress and Reset—an opportunity to explore how different practices can support you in releasing tension and finding calm.

Why Stress Shows Up in the Body

When we experience stress, the nervous system triggers a “fight or flight” response. The breath becomes shallow, the heart rate rises, and certain muscles, like the psoas (a deep hip flexor), prepare the body for action. This is useful in short bursts, but when stress lingers, the body can remain “on alert,” leading to tight hips, stiff shoulders, back pain, and fatigue.

Stretching, strengthening, and mindful breathing directly influence this response. Movement helps muscles release stored tension, while steady breath signals safety to the brain. Over time, these practices retrain the nervous system to recover more quickly from stress.

The Role of the Diaphragm and Breath

The diaphragm is a key muscle for breathing, but it also plays an important role in stress regulation. When the diaphragm moves freely with the breath, it stimulates the vagus nerve, which helps calm the nervous system. But under stress, many people breathe high into the chest, keeping the diaphragm restricted and the stress cycle active.

Breathwork practices, such as those from the Oxygen Advantage method, teach us to breathe more efficiently. Nasal breathing, gentle breath holds, and slowing the exhale can help balance oxygen and carbon dioxide in the body, while also activating the “rest and digest” state.

How Different Styles of Yoga Can Reduce Stress

Each of my classes offers a unique way to unwind, release tension, and support your overall wellbeing.

Yoga Flow (LYT Method)

This class focuses on functional movement patterns, core strength, and posture. By moving in ways that support healthy alignment, the body feels both stronger and freer.

·         Benefits for stress relief:

o    Releases tight hips and shoulders (where we often hold stress).

o    Builds resilience through balanced strength and mobility.

o    Uses mindful sequencing to shift focus away from mental chatter into present-moment awareness.

Key poses for stress relief: low lunge in 90/90 alignment to open the hips and lengthen the psoas; bridge variations to release the spine and encourage diaphragmatic breathing; gentle spinal flows for circulation and mobility.

Restorative and Somatic Yoga

In restorative yoga, the body is fully supported by props so it can rest deeply without effort. Somatic movement complements this by using small, slow, mindful actions to reset muscle patterns and release long-held tension. Together, these practices gently guide the nervous system into a state of safety and rest.

·         Benefits for stress relief:

o    Creates a sense of being held and supported, countering feelings of overwhelm.

o    Helps the body unlearn patterns of tightness and guarding.

o    Encourages deep rest, which is essential for recovery and balance.

Key practices: supported child’s pose or legs up the wall to calm the mind; gentle somatic rolling to release the lower back and hips.

Stretch and Breathe

This class combines targeted stretching with simple breathwork techniques. Stretching lengthens the muscles that tighten under stress, while breathwork enhances oxygen delivery and regulates the nervous system.

·         Benefits for stress relief:

o    Improves mobility in areas that often feel “stuck” from sitting or tension.

o    Uses breathing practices to bring clarity, calm, and focus.

o    Offers practical tools you can use anytime you feel stressed.

Key practices: side body stretches to open the ribcage for fuller breathing; simple Oxygen Advantage techniques such as slowing the breath and nasal breathing for calm focus.

Why Mindful Movement Works

Movement is medicine for the body and mind. When you practice yoga with awareness, you are not only stretching muscles—you are teaching the nervous system to shift from “doing” into “being.” Over time, this builds resilience, so that even when life feels busy or stressful, your body remembers how to return to balance.

An Invitation: De-Stress and Reset

This October, our theme is De-Stress and Reset. Whether you join a Yoga Flow, Restorative and Somatic, or Stretch and Breathe class, you’ll experience a different but equally valuable approach to releasing tension and supporting your nervous system.

Each practice meets stress in its own way—through movement, rest, or breath—and together they offer a toolkit for greater calm, clarity, and ease.

You don’t have to wait until stress feels overwhelming. These practices are designed to support you little by little, helping you feel more balanced and grounded day to day.

You’re warmly invited to join a class this month and explore how yoga can help you de-stress and reset—body, breath, and mind working together.