Increasing Relaxation and Focus through Yoga

As our yoga program progresses through our theme, “Connecting Yoga to Real Life,” we shift this week towards a twofold outcome. Many people come to yoga to relax. They are looking to relieve stress. Perhaps, this is the number one reason people start taking yoga classes.

If you’re interested in relieving tension and destressing, this article may be for you.

Why All the Stress?

While there are thousands of reasons you may be experiencing stress, one relates to where your focus is. Many of us live in our heads, unaware of the body (more to come on that below).

Think about it. If you’re caught up with something that’s happened in the past, you’re ruminating. If you’re obsessed with what might happen in the future, you’re worrying.

Being distracted with past actions, feelings, or experiences creates anxiety. Just as worrying about what may happen, and what might never will. The way to combat these stressful routines is by living as much as you can in the present moment.

How Can I Stay Present?

This question leads us to a technique that is so accessible, so available, so simple, and so free!

Breathing.

There’s a reason we open every yoga class with a breathing technique. It’s because when we’re focused on the single breath in the very moment we are in, we can’t be worrying about the past or anxious about the future.

As students enter the room before yoga class, I realize I’m competing with all of their other outside priorities. Some are looking at their phones. Others are still chatting about experiences from the day. Still others are sharing what’s coming up for them later that week or month.

There’s a lot of distraction out there and, in yoga, we need to be mindful. We need to be present to the moment, the stretch, and the physical body.

Breathing Helps You Focus

There are lots of different breathing techniques. Some are more meditation than others.

For example, the Box Breath (aka, Four Square Breathing) is a more regimented breathing exercise. When practicing box breathing, the practitioner counts to the count of four on inhale, exhale, and the spaces between. By counting, it gives the practitioner something to do. Something to focus on.

On the other hand, a breathing technique like say The Conscious Breath, well that one is more meditative. The goal of this breathing exercise is to slow down the breath. To do that, the exhale is twice as long (or longer) than inhale. People often use this technique to get into a meditative state.

Taking the Breath to Yoga

In yoga, like I mentioned earlier, we use breathing to reduce distraction and be as present as possible.

Often, we live the majority of our day in our heads. Walking around, worrying about work, family, finances, or health, we are barely aware of the physical body. That’s why you sometimes hear of people saying that an illness or ailment snuck up on them all of a sudden without their awareness.

If they were paying more attention to their bodies- they would have realized what was happening before it’s too late!

We not only start the yoga class with breathwork, but we use the breathing throughout the entire practice. While holding stretches, we breathe into the body. I cue my students to breathed right into where they feel stretch sensation.

At other points during class, we use the breathing to flow. For example, in what’s called a Sun Salutation, we link the fluid movements to our breathing. We inhale lifting the arms up overhead. We exhale bowing the upper body forward into a fold. It’s like that throughout the whole sequence.

And, as any yoga instructor may know, you get into a sing-song speak with your voice… “Inhale this, exhale that… inhale up, exhale down…” Back and forth we go throughout most of the practice.

Relaxation through Yoga

So, how does all of this help me relax?

Recapping: one, being in the moment is more relaxing than worrying about the past or future. Two, focusing on breathing helps us stay with the present. And weaving this all into yoga, the breathing and stretching, that’s how we relax.

Stretching can be so good for the physical body, as well as the mental/emotional aspects of ourselves. We store negative emotions in the body without even being aware of it.

When we stretch in yoga, we breathe into that stretch, but we also exhale out tension and stress. I tell my students all the time- don’t force yourself into a stretch. Breathe into it.

Inhale into stretch sensation. Exhale, exploring the stretch. Inhale into the body. Exhale, ease further, exploring the edge. So, with each breath we are easing deeper and deeper.

It’s so relaxing!

Have You Tried It?

What do you think? Do you see any benefits in being present? What yoga poses help you feel relaxed? Which breathing techniques work for you? How does this yoga benefit translate to your real life?

And, of course, we’d love to see you in a future class! Check out our yoga schedule and sign up for a future program.

About the Author: Elizabeth Scala MSN/MBA, RN, RYT (200) is a holistic nurse, registered yoga instructor, and reiki master.

Elizabeth received her dual master’s degree from Johns Hopkins University. She is a certified coach, nature lover, and avid meditator.

Elizabeth lives in Maryland with her supportive husband and playful pups. She enjoys gardening, jigsaw puzzles, baking, music, and hiking.