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Stress management through yoga
This document discusses stress, its causes and symptoms, and how yoga can be used for stress management. It defines stress as the physical and emotional strain caused by pressure from external demands. Stress can be positive or negative and has physical, emotional, and behavioral symptoms. The document outlines the physiology of stress and how it impacts the body. It then explains how various yoga practices like asanas, pranayama, and meditation can help reduce stress by stimulating the vagus nerve and parasympathetic nervous system to lower heart rate, blood pressure, and stress hormones. Practicing yoga can provide physical, mental and biochemical benefits to manage stress.
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Stress management through yoga
- 1. Stress and Yoga -Sandeep Dongre M.C.M, M.A (Yoga) Pursuing Ph.D Jan 2017
- 2. What is Stress Stressis defined as the emotional & physical strain caused by a persons response to pressure from the outside world. It occurs when there is a mismatch between what the people aspire to do and what they are capable to do. S = P > R S – Stress, P – Pressure, R - Resources
- 3. What is Stress •In a medical or biological context stress is a physical, mental, or emotional factor that causes bodily or mental tension • Stresses can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure) • Stress can initiate the "fight or flight" response, a complex reaction of neurologic and endocrinology systems • It can alter, health and emotions as well, it can effect cognitive functions impairs concentration, attention, decision making ability and creativity
- 4. Types of stress •Positive stress • Challenges to adapt and grow • Can help compel us to action, can result in a new perspective Eustress e.g : Birth of a new baby, a job promotion, getting married • Negative stress • Can deplete or destroy the energy for life • Can result in feeling of distrust,rejection,anger etc Distress e.g : death of a loved one, loosing a job, getting divorced
- 5. Causes • Work OrOrganizational causes • Over Ambition • Peer Pressure • Poor Inter-Personal relationship • Insecurity • Health • Kids • Financial problems • Change in Environment • Environmental Pollution • Noise Pollution • Disturbed Marital Life • High Cost of Living • Just a habit ! And many more …
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- 9. Symptoms • Physical • Emotional/ Mental • Behavioral
- 10. Physical • Muscle tension •Raising voice • Irritation • Inability to sleep • Excessive tiredness • Dry mouth • Breathing difficulty • Sweaty palms • Cold hands • Stomach upset
- 11. Emotional / Mentalsymptoms • Anxiety, worry, guilt, nervousness • Anger, frustration • Moodiness • Depression • Suicidal thinking • Appetite varies • Loneliness • Nightmares • Diminished concentration • Impaired memory or forgetfulness
- 12. Behavioral • Change inproductivity • Sleep disorders • Change in eating habits • Serious appearance • Nervous behavior • Increased frustration • overreacting • Increased consumption of alcohol And many more…
- 13. Health Problems withExcessive Stress • CHD* and stroke • Gastrointestinal problems such as ulcers • Impaired immune system • Insomnia, headache • Backache • Drug & alcohol use * Coronary heart disease (CHD)
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- 15. Management • Practicing yoga •Proper nutrition • Adequate sleep • Positive attitude • Physical Exercise • Laugh out Loud (LOL)!! • Relaxation • Take mind off of problems • Meditation • Develop “Let Go” attitude ..
- 16. Steps for StressManagement • Identify causes and symptoms of stress • Use measures to reduce stress • Seek solutions for avoiding stressors • Maintain fitness and health
- 17. Yoga for StressManagement
- 18. Yoga • Yoga isa mind body practice that combines stretching exercises, controlled breathing relaxation. • According to yogsutra of patanjali yoga is: “Yoga is restraint of the activities of the mind.” According to Bhagvad Gita yog is: “Evenness of mind is yog” “Yoga is skillfulness in action”
- 19. Stages of Yoga •Yam : Restraints • Niyam : Observances • Asan : Body Postures • Pranayama : Regulations of Breath • Pratyahar : Abstractions of Senses • Dharna : Concentration • Dhyan : Meditation • Samadhi : Self Realizations
- 20. How yoga workson stress • In yoga breathing using the diaphragm, as you breath can stimulate the Vagus nerve and help reduce stress. • Vagus nerve is the main nerve of parasympathetic nervous system, extends from the medulla through the diaphragm to abdomen, and responsible for: i. Slowing respiration ii. Reducing heart rate iii. Lowering blood pressure, iv. Stimulating digestive activity
- 21. Yoga & H-P-Oaxis YOGA Hypothalamus Pituitory Organs Emotions
- 22. How Yoga helps! Asanas : • Musculo-skeletal flexibility and joint range of motion increases • Posture improves • Energy level increases • Respiratory and Cardio vascular efficiency increases • Endurance and immunity increases • Endocrine functions and weight normalizes • Digestion improves
- 23. Pranayama • Anxiety andDepression decreases • Concentration, Attention and Memory improves • Stable Autonomic Nervous system equilibrium • Pulse rate, Respiratory rate and blood pressure decreases • Alpha waves in brain increase • Strength and resiliency increase • Breath holding time and Lung capacity increases How Yoga helps !
- 24. Meditation • Self acceptance,self awareness, self actualization increases • Anxiety, stress, depression decreases • Mood, memory, learning skills, attention improves • Social adjustment improves • Subjective well being improves How Yoga helps !
- 25. Bio-chemical benefits • Glucose,Sodium,Total and LDL(bad) Cholesterol, Triglycerides decreases • HDL(good) cholesterol, Hemoglobin,Vit.C,Vit.D increases How Yoga helps !
- 26. Conclusion Yoga appears toblunt the harmful effects of heightened stress by influencing the body’s response to stress. There is also evidence that yoga helps increase heart rate variability, an indicator of the body’s flexibility in responding to stress.
- 27. • Yoga helpsto relax and decreases anxiety and stress. • The way we breathe reflects the quality of the mind. There is a connection between mental, emotional, and psychological states and the quickness of breath. The mental state influences our breathing pattern therefore, one can choose to change the breathing pattern and thus change mental state. When you relax and slow the pace of your breath, the pace of the mind is calmed and quieted.. Conclusion
- 28. In a Nutshell… Let Go !!!
- 29. Thank You !! Mumbai,India Facebook : Ashtanga Institute Or Sandeep Dongre