You won’t believe what 30 minutes of meditative yoga can do for your nervous system. Longevity experts at Stanford University share that yoga can actually create changes in areas of the brain that influence our stress response. Regular yoga practice increases activation in areas of the brain called the prefrontal cortex, hippocampus, and amygdala. These brain regions influence how we process stress, memories, and emotions. What does that mean for the average person looking to reduce stress levels? It turns out that activating these parts of the brain with yoga may help us to respond to stress instead of reacting to it. By promoting a healthy stress response, we can counteract many of the harmful physical effects of stress for the brain and body.
The best part is that the stress-reducing benefits of yoga can be seen with just 30 minutes of activity! Of course, the type of yoga you practice matters when the goal is stress reduction. A form of yoga called meditative yoga has been proven to be especially beneficial for shifting the body out of a stress state.
Mind over mat: how meditative yoga helps to reduce stress
While meditative yoga still uses physical movement, the emphasis is on conscious breathing and relaxation using steady poses that can help your mind and body to reach a clarified, calm state. It’s great for beginners because it’s not quite as intensive as something like hot yoga or power yoga. In a 2020 study, participants who practiced meditative yoga for just 30 minutes had significantly lower anxiety scores. Using saliva-based tests that measured cortisol levels, researchers were able to determine that yoga decreases markers of psychological and physiological stress.
Breathing is a big part of why meditative yoga is so powerful. During meditative yoga, targeted, intentional breathing allows you to maintain focus. It also helps to regulate the nervous system and quiet the mind.
How to start doing 30 minutes of meditative yoga
Don’t be overwhelmed! Simply setting aside 30 minutes to devote to mindful breathing and some gentle movements is enough to get started. The most important thing is that you start by finding a quiet, comfortable place where you can focus on meditative yoga without distractions. For true beginners, simply start by sitting on the floor with your legs crossed. Next, just roll your body very gently from side to side. Remember that speed isn’t the goal! You want to move slowly enough for there to be some light tension as you move from side to side. If you feel stuck, this is a chance to stop to take some slow, deep breaths. Do this for about 15 minutes.
When you’re ready to wind down, shift to resting flat on the ground with your back and arms stretched out. Lift your palms to face upward. Sit like this for up to 15 minutes as you focus on taking slow, deep breaths.
Final thoughts
It’s easy to get caught up in an endless stress loop when we lack a routine for decreasing stress, calming the mind, and doing restorative mental and physical work after a long day. If you’re looking to add more balance to your life, yoga classes offer a perfect way to combine strength and stillness. Ignite Yoga offers 30-minute meditative yoga classes designed to help you decrease stress. You can also choose from a variety of high-energy classes that combine powerful mental exercises with intensive, calorie-burning poses. Destress with yoga! Find a virtual or in-person yoga class in Dayton with Ignite Yoga!
