Practical tips for everyday stress release, inspired by yoga
- Steph
- 2 days ago
- 6 min read
If you’ve ever complained to someone about feeling stressed, chances are you’ve heard some iteration of the question: “well, have you tried yoga?”
It’s a bit of a cliché -and admittedly an annoying one at times- but it’s also a fact: yoga and exercise’s effects on mental health have been thoroughly documented after all.
Movement, breath, and mindfulness practices can help shift the body out of a stress response and into a more balanced state. But what happens when you don’t have the energy or the time to add a whole new practice to your busy schedule (not to mention that an added “thing to commit to” sort of defeats the point)?
Well, the good news is that there is a way to feel these benefits without any major disruptions to your daily life.
I’ve put together a list of simple yoga poses, breathing exercises, and meditation techniques you can easily incorporate into your daily life—any time during the day, but especially before sleep, or when you find yourself feeling overwhelmed by stress.
Let’s dive in, shall we?
Yoga Poses for When You Need Stillness
When the nervous system is overstimulated, the body often benefits from restorative poses that encourage stillness and gentle support. These positions activate the parasympathetic nervous system, which slows the heart rate, relaxes muscles, and signals to the brain that it is safe to unwind.
Viparita Karani (Legs Up the Wall)
A staple of restorative yoga, this pose is both simple and deeply calming.
How to practice:
Sit sideways next to a wall.
Gently swing your legs up the wall as you lie down on your back.
Your hips can be close to the wall or a few inches away: find what feels comfortable.
Rest your arms by your sides or on your belly.
Stay here for 5–10 minutes, breathing slowly. Viparita Karani helps improve circulation, relieves tired legs, and has a soothing effect on the nervous system, making it especially beneficial before sleep.
Child’s Pose (Balasana)
Child’s Pose is often used as a resting posture in yoga classes, but it’s also a powerful grounding pose that gently compresses the abdomen and encourages slow breathing.
How to practice:
Kneel on the floor with your big toes touching and knees apart.
Sit back on your heels and fold your torso forward.
Rest your forehead on the mat or on a cushion.
Extend your arms forward or place them alongside your legs.
The gentle pressure on the forehead stimulates relaxation while the curved shape of the body encourages introspection and calm.
Supported Fish Pose
This heart-opening restorative posture can counteract the rounded posture many of us develop from working at a desk or looking at screens.
How to practice:
Place a yoga block, bolster, or firm pillow lengthwise along your spine, at the point right behind your chest. You can also support the back of your head with a block or a pillow. Depending on the position of the block you can opt for a bigger or smaller heart opening.
Lie back so your chest opens and your head is supported.
Let your arms fall out to the sides with palms facing upward.
Supported Fish encourages deeper breathing by opening the chest and lungs, which can help reduce anxiety and create a sense of spaciousness in the body.
Yoga Poses for When You Need Movement
While stillness can be soothing, sometimes the nervous system benefits from gentle movement to release stored tension. Slow, mindful flows can help discharge stress hormones, reconnect you with your body, and restore a sense of balance.
Forward Fold (Ragdoll)
This relaxed forward fold is simple yet effective for releasing tension in the neck, shoulders, and lower back.
How to practice:
Stand with feet hip-width apart.
Fold forward from the hips and let your torso hang loosely. You can let your knees bend gently to make the pose more comfortable.
Hold opposite elbows and gently sway from side to side.
Allow the head and neck to relax completely. Mild inversion increases blood flow to the brain and can have an immediate calming effect.
Cat–Cow
This flowing movement between two spinal positions helps release tension and coordinate breath with motion.
How to practice:
Begin on hands and knees in a tabletop position.
Inhale: drop the belly toward the floor and lift the chest (Cow).
Exhale: round the spine and tuck the chin toward the chest (Cat).
Repeat slowly for 5–10 breaths. The rhythmic movement of the spine combined with breath awareness gently resets the nervous system.
Hip Openers (Seated Malasana, Butterfly, Lunges)
The hips are often described as a place where physical and emotional tension accumulates. Gentle hip-opening poses can help release this stored tension.
Some accessible options include:
Seated Malasana: sit low with feet wide and elbows pressing lightly into the space right above the knees.
Butterfly Pose: sit with the soles of the feet together and knees falling open. You can put two blocks under your knees for support.
Low Lunges: step one foot forward and sink gently into the hips.
Move slowly and allow gravity to do most of the work. Staying for several breaths in each pose encourages both physical release and mental grounding.
An Important Tip: Synchronize Breath and Movement
Whichever poses you choose, the key to experiencing their full effect on your nervous system is aligning movement with breath.
Try to:
Inhale and exhale through the nose when possible (you may also exhale through the mouth if that feels more natural).
Keep the inhalations and exhalations to an even count.
Or experiment with slightly longer exhalations, which are particularly calming for the nervous system.
Breath acts as the bridge between body and mind—when it slows down, the body often follows.
Pranayama-Inspired Breathing Exercises
Breathing techniques drawn from yoga, known as pranayama, can be practised anywhere (some of them can even be practised in a meeting room) and require only a few minutes to make a difference.
Square Breathing (Box Breath)
A simple technique often used to reduce stress and improve focus.
How to practice:
Inhale for a count of four.
Hold the breath for four.
Exhale for four.
Hold again for four.
Repeat this cycle for several rounds. The steady rhythm helps regulate the nervous system and calm racing thoughts.
Alternate Nostril Breathing
A classic pranayama technique known for its balancing effect.
How to practice:
Sit comfortably.
Close the right nostril with your thumb and inhale through the left.
Close the left nostril with your ring finger and exhale through the right.
Inhale through the right nostril.
Switch again and exhale through the left.
Continue for a few minutes. This practice is believed to balance the body’s energy channels and promote mental clarity.
Full Yogic Breath
This breathing method encourages fuller lung capacity and deeper relaxation. You can practice it either lying down or in a seated position.
How to practice:
Place one hand on your belly and one on your chest.
Inhale slowly, letting the belly expand first for four counts.
Continue inhaling so the ribcage widens for three counts.
Finally allow the breath to rise into the upper chest for two counts.
Exhale slowly in reverse order. This layered breath helps slow the mind and deepen relaxation.
Bonus Tip: Easy Mindfulness and Meditation Practices
Meditation can seem daunting and it might seem hard to figure out where to start, especially if there’s no voice to guide you. There are, however, a few simple ways to incorporate mindfulness and mediation into your life- and if you get frustrated or feel you’re not very good at it, remember that even to the most seasoned of practitioners, distractions are unavoidable and very much a part of the practice. Just gently guide your thoughts back to the present: as with everything, it gets easier the more you do it.
Some simple approaches include:
1. Breath Awareness Sit comfortably, set a timer for a few minutes, and simply observe the natural rhythm of your breath. Each time the mind wanders, make a note of it and gently return your attention to the inhale and exhale.
2. Body Scan Bring your attention slowly through different parts of your body from your toes to the crown of your head, softening each area as you notice it.
3. Sensory Grounding Pause and identify:
five things you can see
four things you can feel
three things you can hear
two things you can smell
one thing you can taste
This technique anchors attention in the present moment and can quickly interrupt spiraling thoughts.
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