How to find more peace with the help of breathing and yoga
We live in a world where stress is (unfortunately) part of everyday life. How can we avoid it? Often impossible, as we cannot always change the external circumstances that cause it. What we can do, however, is learn to deal with stress better. Yoga can support us holistically in this.
But why is yoga so effective against stress? And which yoga exercises are particularly effective?
How breathing, asana and meditation can counteract stress
One of the most important components in yoga is breathing. If we control our breathing in the right way, our body calms down and the entire nervous system relaxes. Conscious breathing during yoga practice activates the parasympathetic nervous system, which is responsible for relaxation and recovery. The absolute opposite of breathing in yoga is our breathing in stressful situations: then we automatically tend to breathe shallowly and quickly. This puts our body more and more into a state of stress.
Because the way we breathe in and out has such a powerful effect on our well-being, yoga can also be used as a remedy for anxiety and panic attacks. Yoga is also an effective remedy in everyday situations where we feel overwhelmed and overwhelmed.
However, breathing is not the only miracle tool in yoga. Meditation and mindfulness also calm our mind and allow our thoughts to become clearer. Peace and serenity return.
All of this not only has a positive effect on our mental state, but also on our bodies: we don't just feel stress "in our heads". Instead, it can often lead to painful tension. Asanas (the physical yoga exercises) help to stretch our muscles and release these unpleasant blockages in the body. This is one of the reasons why we often feel completely relaxed after practicing yoga.
Yoga is particularly effective when practiced regularly
When we practice yoga regularly, we take time for ourselves. In a hectic world where we are constantly surrounded by technology and social media, this is not something we can take for granted. Through yoga, we have the opportunity to shift our focus from the outside world back to our body and mind. Reflecting on ourselves gives us peace and contentment.
The 5 best asanas for stress reduction:
Asana against stress #1:
Tadasana (Mountain Pose)
• Your feet are one or two fist widths apart. Now lift your toes off the mat and place them back down from the outside to the inside. As you do this, gently pull your knees upwards and tense your thighs slightly.
• Pull your tailbone down slightly and consciously straighten up again. Make sure that you do not arch your back and keep your abdominal tension active.
• Your arms are stretched out at your sides, palms facing forward. Keep your shoulders low and relaxed and your neck long.
• Close your eyes and breathe.
Effect:
Tadasana helps align the body and improve posture. The pose also helps reduce stress and increase self-confidence. This asana also makes you feel more centered. 
Asana against stress #2:
Adho Mukha Svanasana (Downward Facing Dog)
• Get into a quadruped position: your knees are hip-width apart and aligned under your pelvic bones, your hands are shoulder-width apart. Keep your abdominal muscles active.
• Now move your hands forward a little, lift your knees off the floor and push your buttocks towards the ceiling. Stretch your legs or keep your knees slightly bent. Your arms are stretched and your gaze is directed towards the mat.
• Your neck is relaxed and aligned with your spine. Keep your shoulders relaxed and gently pull them away from your ears.
• Stay here and breathe in and out deeply.
Effect:
Adho Mukha Svanasana helps to release tension in the back and shoulders and stretches the back of the body. This asana helps to reduce stress and calm the mind. It allows you to become present and provides more grounding.
Asana against stress #3:
Balasana (child's pose)
• Come into a heel seat and place your big toes together. Your knees should be slightly wider than hip width apart.
• Breathe in deeply and as you exhale, slowly lower your upper body towards the mat until your forehead touches the floor.
• Now place your arms either forward over your head on the mat (palms facing downwards) or place them to the left and right of your body (palms facing upwards).
• Stay here for a few breaths.
Effect:
Balasana calms the body and relieves stress by gently stretching the back and hips. The pose provides a grounded feeling and soothes the nervous system.
Asana against stress #4:
Uttanasana (Standing Forward Bend)
• Start in a standing position. Place your feet hip-width apart.
• Breathe in deeply and raise your arms above your head.
• As you exhale, bend forward and lower your hands to the floor or to your shins. Keep your knees slightly bent and make sure your back stays straight.
• Hold the position for about 5-10 breaths, breathing calmly and evenly. Feel your spine gently lengthen.
Effect:
Uttanasana helps to relax the entire body by stretching the back muscles and legs and releasing tension in the neck and shoulders. The forward bend also has a very calming effect on our nervous system and relieves stress.
Asana against stress #5:
Viparita Karani (Half Candle)
• Start lying on your back with your arms at your sides, your shoulders relaxed and your neck long.
• Carefully lift your legs (one at a time if you like) up to a 90-degree angle. Keep your feet flexed. You can place your hands or a pillow under your buttocks to support your back.
• Breathe in and out deeply and feel your body relax and your mind calm down.
Effect:
Viparita Karani helps to calm the body and reduce stress. The pose relieves pressure on the legs and lower back.
Of course, every body is different. Some asanas that are usually calming can actually cause more stress and other unpleasant feelings for some people. It is therefore advisable to move into the asanas slowly and carefully in order to get a feel for the effect, avoid injury and to exploit the full potential of yoga for stress relief.
Yoga breathing (Pranayama) against stress: alternate breathing
Alternate nostril breathing strengthens the lungs and has a balancing effect on all the systems in your body. It calms you down very quickly if you are nervous or anxious. Even if you feel like you can't concentrate right now, it helps to practice a round of alternate nostril breathing.
• Sit upright for alternate nostril breathing. It is best to choose a quiet place.
• Fold the index and middle fingers of your right hand. This is the Vishnu Mudra.
• Breathe in.
• After inhaling, close your right nostril with your thumb and breathe out slowly through the left.
• Breathe in again through your left nostril, close your left nostril with your ring finger, open the right nostril and breathe out again through it.
• Now inhale again on the right, close it with your thumb on the right and exhale slowly on the left.
• Breathe out as slowly as possible, as this will calm your nervous system even more effectively.
You can do the exercise until you feel better. Start with two minutes in the morning.
It is also worth repeating this exercise anytime and anywhere – for example, whenever you feel like you are losing your balance.
Katharina's anti-stress playlist
Since we are all unique, we also need very individual strategies to find a good way to deal with stress. Katharina has put together a nice mix that will motivate you to dance away the stress and will also help you switch off with calmer melodies.
Katharina Dix
Katharina accompanies women to a more conscious and self-determined life. Her favorite tools for this are Ayurveda, yoga, meditation and pranayama. Katharina is passionate about creating more awareness of the importance of stress reduction and stress management and helping people to live more consciously, self-determined and relaxed.
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