Resources for People Who are Stressed

Life is full of ups and downs. Stress is a part of it, but it's not all of it.

If you've been experiencing stress, you might have noticed it in your body.

• tight shoulders

• clenched jaw

• racing heart

• uneven breath

Maybe you your mind felt a little off.

• brain fog

• playing a list of worries or things you need to remember on repeat

• hyper focus... or no focus at all

Eating, sleeping, periods, (peri)menopause, and the way you interact with people are all affected by stress!

If you're experiencing theses stress symptoms, here are some resources to help.

Yoga Flow Classes

• Relieve Stress and Excess Energy - 20 min

• Relieve Stress and Get Grounded - 15 min

• Neck and shoulder release - 25 min

• Tight Chest Release - 10 min

• Relax a Sore Neck - 12 min

• Shoulders and Upper Back - 12 min

Myofascial Release (self massage with props)

• Tops of shoulders (upper traps). If your shoulders get tight with stress, this is for you.

• Chest (pecs). Try this if you've noticed it being harder to breathe. Or if you're crossing your arms in front of you as a way of protection.

• Neck (upper traps).

Some things to keep in mind while practicing myofascial release, especially when dealing with stress.

No pain, all gains

With pain comes the body's desire to protect. Instead of softening, the muscle tightens. Plus, the sensation of pain does not bring a feeling of safety.

And pain doesn't stop at the physical level. How are you thinking about yourself or your body as you're doing this? Would you be ok if someone said those things to a friend?

Notice what it feels like to be gentle and provide just enough pressure where you're able to breathe smoothly. Maybe even send some love to your body if you're open to that.

Move Slowly

Quick rolls or passes affect more of the surface. Slower movement gets deeper in the muscle.

Remember to breathe

Your breath is linked to your nervous system. Try to find a smooth even breath that's easy to move in and out of your body. That way, you can send a signal to your brain that it's safe.

You're also allowing the energy to flow with your breath.

If you'd like to focus on a single area, see what it feels like to send your breath toward the prop on the inhale and then let your body melt into the prop on the exhale.

Pranayama (breathwork)

• 4-7-8 Breath

• Try a long exhale

Some things to keep in mind while practicing breathwork.

Your breath is linked to your nervous system.

This is because your breath is both affect by and affects the vagus nerve. This nerve starts at the brain stem and travels through the face, neck, lungs, heart, diaphragm and abdomen, including the stomach, spleen, intestines, colon, liver, and kidneys. It's associated with mood, immune response, digestion, and heart rate.

What to do if you feel stressed.

Since we're trying to create a relaxed state, doing something that is creating stress is not helpful. It would be like wanting pain in your toe to stop, but you continue to hit your toe against the wall. Not helpful.

If you do feel stressed during this breathwork, there's nothing wrong with you. Stop and come to a normal breathing pattern. After that, you have a couple options:

• Try again with less expectations on yourself or how you're supposed to feel.

• Change the count to something lower and then work up to it.

• Stop counting completely. Instead, focus on the pattern of the pranayama. Is it a longer exhale or inhale? Is there a hold? Do those without the count.

Additional Stress Resources

• Affirmations and mindset

• Time outdoors

If you'd like more personalized recommendations for your stress, let's chat. The ways we care for ourselves, like creating a self care practice, are deeply personal, and I want to help you find something that works for you.