Anxiety

{"posts":[{"title":"The Science Behind How Yoga Nidra Affects Your Mental Health ","coverUrl":"jxarku7prcghfy5mtcey.jpg","slug":"yoga-nidra-science","content":{"text":"As the prevalence of anxiety, depression, and other mental disorders continue to rise, worldwide, it’s becoming more and more obvious that many (if not most) adults experience some form of mental health issue at some point during their adult life.\\nFor many adults, the occurrence of depression and anxiety is consistent with family, work, and life stressors.\\nYoga nidra is a specific form of meditation that addresses stress and anxiety, the key components of mental health disorders. While there are traditional medical interventions available to people who suffer with mental health issues, they are often not sought out or continued by patients. \\nPrescription medications, hypnotherapy, psychotherapy, and similar interventions are costly, time consuming, and sometimes are only a temporary solution to the side effects of mental health disorders. \\nResearch shows that not only is yoga nidra safe and effective for treating anxiety and depression symptoms, it’s one of the few holistic complementary forms of therapy supported by conventional medical practitioners.\\nThis is why a good understanding of what yog nidra is and how a yoga nidra practice affects your mental health is important. So you can practice it knowing it’s backed by science!\\n\\nWhat is yoga nidra?\\nWe’ve covered this topic in other articles on the MyYogaTeacher blog as well, but in case you haven’t seen them, here’s a brief explanation!\\nYoga nidra is a form of meditation, usually guided. It’s also often known as “yogic sleep” and is, in fact, practiced lying down (great start, right?!). This ancient form of meditation is where the practitioner – that’s you – enters deep states of relaxation and transfers awareness from the outer world to their inner one.\\nYoga nidra is particularly beneficial for those who suffer from insomnia, burnout, PTSD, anxiety, and depression.\\nThis form of yoga is very different from other forms of meditation. It isn’t just about guided visualizations, affirmations, and yoga nidra is certainly not about daydreaming…or dreaming at all.\\nIn yoga nidra, the conscious mind remains active while the brain and body themselves reach a deep relaxation state. Most importantly, unlike in hypnosis, \\nyou\\n are always in control.\\n\\n\\nThe science behind benefits of yoga nidra\\nNow that you have a better understanding of what it is, we can discuss how yoga nidra works to improve your mental health!\\nYoga nidra and the autonomic nervous system\\nThe autonomic nervous system is the part of our body that regulates functions that don’t require conscious thought. Your heart beating, breathing, eyes blinking, digestion, and blood flow are a few examples.\\nThis system also includes our flight-or-fight response (sympathetic nervous system).\\nThe practice of yoga nidra meditation activates the \\npara\\nsympathetic nervous system – the opposite of the sympathetic nervous system. This is a part of your autonomic nervous system that controls our body’s ability to relax. When we relax deeply (such as when we’re in a dreamless sleep), our body is able to heal.\\nThis is why people who suffer from anxiety and depression often want to use sleep as a coping mechanism. Besides the fact that negative mental health states make you tired, sleeping is recovery.\\nHow does yoga nidra affect mental health?\\nA yoga nidra meditation practice allows your body to enter a sleep-like state while also maintaining control of your consciousness. This allows you to not only deeply relax but also rewire your mind (with the help of a yoga nidra instructor) to think and even behave differently.\\nSo your body gets to heal while you’re addressing the root cause of your mental health issues. No drugs. No pills. No nasty side effects from those types of medications. No costly visits to therapists unless you want to.\\nJust a reduction or elimination of anxiety, depression, and stress responses, which contribute to better mental \\nand\\n physical health.\\n\\nPhysiological side effects of better mental health\\nYour physiological body responds to your mental health. When you’re stressed, it releases cortisol, a hormone that causes inflammation. When you’re anxious, your blood pressure rises. When you’re experiencing post traumatic stress responses, your digestive system may almost completely stop working (temporarily anyway).\\nProlonged exposure to mental health issues is responsible for numerous health problems!\\nHeart attacks, strokes, hypertension, eating disorders, addiction to medications, chronic pain, headaches and migraines. So many things that lead to a shorter life span and impact your current quality of life.\\nYoga nidra meditation benefits include:\\n\\nBetter immune function\\nDecreased blood pressure\\nDecreased cortisol levels\\nImproved sleep\\nEnhanced memory and cognitive performance\\nReduction of chronic pain\\nDiminished symptoms of anxiety and depression\\nMore positive thought patterns\\nReduced or elimination of headaches\\nImproved digestion\\nPlus a whole host of others! \\nWho wouldn’t want to live a happier, healthier life with less stress, more mental clarity, and more optimism?\\nHere at MyYogaTeacher, we’re passionate about whole body health. That includes mental and emotional health. And we feel very strongly that yoga is for everyone. Our expert and experienced yoga teachers are well-versed in many forms of meditation, and group classes dedicated to them are available to all of our members!\\nWe have 70+ expert yoga instructors, many who specialize in yoga therapy, meditation, or even have masters degrees in those same areas. They are experienced, kind, and truly care about your well being!\\nWe’d love to have you join our community and discover how meditation and mindfulness positively impacts your life!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your child’s faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about your chIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n\n\n\n\n\\n"},"createdAt":"2022-04-20T21:39:20.573665+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"The Benefits of Humming Bee Breath: Tell Anxiety to Buzz Off","coverUrl":"gvhzqsh5gpbvdn4orxty.jpg","slug":"humming-bee-breath","content":{"text":"Yogic breathing is an important part of any meditation or yoga practice. Breath is life, and all the different forms of breath work are helpful for our physical, emotional, and mental health!\\nDid you know that most humans automatically revert to shallow breathing when they’re stressed?\\nWe don’t even realize it. Regular shallow breathing causes panic attacks, dry mouth, respiratory problems, tension in many areas of the body, and can be a precursor to cardiovascular problems. There are more reasons than one to learn different breathing techniques!\\nHumming Bee Breath is a unique yoga breathing technique that involves using sound on the exhalation. \\nThe sound and vibration of this type of breath, also known as Bhramari pranayama, soothes the tired, anxious, stressed out mind, releases tension, and allows the body to relax.\\nLet’s take a look at how to perform this simple bee breath technique!\\nHow to do Bhramari pranayama (Humming Bee Breath)\\nWe find that the best way to learn how to do something is by just doing it! \\nHowever, if, after trying it, you need more support or aren’t feeling the positive effects of this form of yogic breathing, we invite you to check out some of the many breathing and meditation-only practices offered on MyYogaTeacher! \\nIf you haven’t done so already, you can get a 2-week free trial here. No credit card needed!\\n\\nSo here we go! Steps to practicing this bee pranayama:\\n\\nFind a comfortable, seated position.\\n Many types of pranayama are practiced sitting on a cushion or blanket, cross-legged. However, we want you to feel comfortable practicing humming bee breath wherever and whenever you need to. So any comfortable seated position is fine for this pranayama.\\nClose your eyes.\\n Reducing the stimulation from your other senses will help you focus on your breathing and the buzzing sound of your exhales.\\nBreathe.\\n Take a few moments to just breathe slowly in and out through your nose. Intentionally relax your face, jaw, neck, and the rest of your body.\\nCover your ears. \\nGently place your pointer fingers into the tragus cartilage of your ears (NOT inside your ear) and close them off. It is also ok to cover them with the palms or heels of your hands if that’s more comfortable.\\nKeeping your ears blocked, \\ninhale deeply through your nose and exhale through your nose. On your exhale, make a humming sound, similar to a bee in tone.\\nContinue\\n this for 6-10 cycles of breath.\\nAs you’re breathing, stay focused on the sound of your breath, the humming, the vibration that comes from the humming. You want to find the balance between strong enough to feel it but gentle enough that it’s relaxing. See if you notice your face and jaw vibrating. This should feel soothing!\\n\\n\\nHumming Bee Breath Benefits\\nSomething you probably don’t know? The buzzing sound you make while practicing humming bee breath releases nitric oxide (NO). NO is produced in the paranasal sinuses and is inhaled when you breathe. It causes dilatation of your blood vessels, which increases how much oxygen your lungs take in internally. \\nHumming bee breath increases nitric oxide production 15 times that of what your body normally produces!\\nOn top of that, Bhramari pranayama benefits also include:\\n\\nReduced blood pressure\\nDecreased anger and agitation\\nElimination of anxiety\\nRelaxation of the central nervous system\\nReduced inflammation in the body\\nRegulation of the metabolism\\nBoosted immunity (NO kills viruses and bacteria)\\nRegulation of hormones\\n\\nStudies\\n have also revealed that humming bee breath can prevent and even assist with recovery from respiratory illnesses such as COVID-19!\\nHumming bee breath is one of the most powerful forms of yogic breathing that you can practice. There are numerous benefits!\\nIn the chaotic world we live in, it’s important – no, \\nimperative – \\nthat we participate consistently in various forms of self care. Yogic breathing practices are easy, convenient, and doable almost anywhere. For thousands of years, people have used breath work to improve their mental, physical, and emotional health.\\nWe hope you take some time to learn this effective breathing technique!\\nBee Breath precautions\\nWhile we have not heard or experienced any negative side effects of humming bee breath, we do advise the following precautions:\\n\\nDo not “plug” the openings of your ears with your fingers. Press gently on the tragus cartilage instead.\\nIf you have an ear infection, do not practice Bhramari pranayama.\\nDo not practice this form of breath work lying down. Sit in a comfortable position.\\nIt is not advised to practice humming bee breath if you’re pregnant.\\nBee breath should be practiced on an empty (or mostly empty stomach), in the morning before eating or 4-5 hours after eating.\\nBe sure to keep your lips gently pressed together while performing this pranayama. Mouth should stay closed.\\n\\n\\nIf you’re unsure about how to practice this form of yogic breathing, seek out a yoga instructor who is familiar with this technique. We wouldn’t want you to miss out on all the amazing benefits Bhramari pranayama offers!\\nMyYogaTeacher has many experienced, expert instructors who would be more than happy to help you master this technique! If you haven’t checked MYT out already, \\nget your 2-week free trial here\\n and join us on the mat in any or all of the 35+ yoga and meditation classes we offer!\\nSee you on the mat!\\n\\n"},"createdAt":"2021-11-15T14:06:25.868367+00:00","author":{"name":"Will","pictureUrl":null,"teacherMytSlug":null},"category":["anxiety"]},{"title":"Facing Life Changes During the COVID-19  Pandemic","coverUrl":"pexels-evg-culture-3869390.jpg","slug":"life-changes-during-covid-pandemic","content":{"text":"Do you feel like the COVID-19 pandemic has changed your daily life? Everyone is learning how to navigate these changes with grace and dignity. For example, taking online yoga classes through \\nmyYogaTeacher\\n can ease the stress that this pandemic has brought. These tips can also help you process the life changes you’re facing and handle them with confidence.\\n\\nStarting a New Job\\n\\nIf you’re one of the millions of people who became unemployed as a result of the pandemic, you may have found a new position. Starting a new job during such a tumultuous time can be challenging, especially if you’re going to be working remotely for the foreseeable future! Asking your boss for extra support and making an effort to get to know your coworkers virtually can go a long way.\\n\\nWorking From Home\\n\\nWhether you shifted to working remotely at your job, or you had to begin working remotely at a new job, this adjustment can be tough - especially if you’re a parent!\\n\\nIf you’re working from home with kids, \\nHealthline recommends\\n sticking to a regular schedule and going over it with your kids, communicating about shared responsibilities with your partner, and even setting up virtual playdates with their friends to keep your kids occupied. If you need to take some time during the workday to \\nhelp your children with virtual educatio\\nn, discuss this with your boss so that you can schedule appropriate breaks.\\n\\nConducting Essential Business\\n\\nPerhaps you’ve had to go to the doctor or dentist during the pandemic, despite the risks. Or maybe you’ve needed to have your car serviced. The truth is that some tasks just can’t wait. That’s why some people have even found themselves buying homes during the pandemic - sometimes, you can’t put off relocating!\\n\\nIf you need to buy a home during this pandemic, rest assured that moving is still worth it. You’ll need to find a reliable real estate agent, determine your budget, and discuss strategies for safe home viewing with sellers. Spend some time researching the housing market in your state and city to work out a realistic price range.\\n\\nStaying Fit\\n\\nAfter the lockdowns in 2020, you may have realized that you gained a little weight while staying home. It’s important to recognize that you can drop a few pounds without resorting to fad diets. Lifestyle changes like eating foods that promote digestive health, getting more physical activity, and noting your body’s responses to different foods can help you lose up to fifteen pounds in a month. You can easily do bodyweight exercises or \\npractice yoga from the comfort of your home!\\n\\n\\nKeeping Your Family Safe\\n\\nDuring the COVID-19 pandemic, you’ve had to change the way you go about your usual routines - even running some casual errands means taking precautions! But it can be hard to tell which methods will really help you stay safe while taking care of responsibilities like grocery shopping.\\n\\nSticking with research-backed strategies for protecting yourself and your family is the best way to approach this. For instance, \\nThe Conversation recommends\\n wearing a mask at the grocery store and other indoor spaces, using hand sanitizer after you go shopping, regularly cleaning any reusable bags that you shop with, and staying six feet away from other shoppers. Over the past year, this pandemic has changed all of our lives in countless ways. Embracing change isn’t always easy. But with the right outlook, we can accept these changes and begin\\ntaking steps towards a brighter future.\\n\\nLooking for a new way to work out at home during the pandemic? \\nTry online yoga classes through My Yoga Teacher! Check out our class options on our website today.\\n"},"createdAt":"2021-03-18T17:59:41.569777+00:00","author":{"name":"Will","pictureUrl":"will.jpeg","teacherMytSlug":"will-1"},"category":["anxiety"]}],"categories":[{"name":"Fitness","value":"fitness","display":"fitness"},{"name":"Therapy","value":"therapy","display":"therapy"},{"name":"Yoga","value":"yoga","display":"yoga"},{"name":"Anxiety","value":"anxiety","display":"anxiety"},{"name":"Pain Management","value":"pain_management","display":"pain management"},{"name":"Mental Health","value":"mental_health","display":"mental health"},{"name":"Emotional Health","value":"emotional_health","display":"emotional health"},{"name":"Weight Loss","value":"weight_loss","display":"weight loss"},{"name":"Meditation","value":"meditation","display":"meditation"},{"name":"Restorative","value":"restorative","display":"restorative"},{"name":"Yoga Teacher Training","value":"yoga_teacher_training","display":"yoga teacher training"},{"name":"Workshops","value":"workshops","display":"workshops"},{"name":"Yoga Poses","value":"yoga_poses","display":"yoga poses"},{"name":"MyYogaTeacher","value":"myYogaTeacher","display":"myyogateacher"}],"search":"","category":"anxiety","pageTitle":"Anxiety","schema_category":"Anxiety"}