by Clarissa Hartley

Stretching, often overlooked or relegated to workout warm ups and cool downs, carries benefits stretching well beyond stiff muscles or injury prevention. Daily doses of relaxed stretching, fuelled by the principles of yin yoga, promote mental tranquility, alleviate stress and enhance comfort and security – feelings we strive for in today’s fast-paced and unpredictable world.

The demand for soothing stretching routines has surged in the fitness domain, sparked by the increasing adoption of holistic wellbeing practices as a response to the ongoing stress presented by the global health landscape. This article explores how stretching can translate to stress relief, the science behind its serene effects and suggested techniques for maximum stress vanquishing impact.

Stretching, Stress Relief and Science

In the earlier phases of unprecedented lockdowns, reports revealed a worrying trend – a significant increase in anxiety and depression. Yet, there’s a glimmer of hope painted in the pages of the Journal of Behavioural Therapy and Experimental Psychiatry which showcases research detailing the potential of stretching in managing these menacing mental health conditions.

Evidences suggest that a series of stretching exercises, targeting key muscle groups, resulted in a slower breathing rate, reduced blood pressure and fewer muscle contractions, indicating a state of relaxation and reduced stress. The notion that stretching a single muscle triggers a cascade of positive physiological responses can hardly be dismissed. Improved blood circulation and oxygenation of the muscle area, connective tissue hydration as well as the release of endorphins – aka ‘happiness hormones’ – are just some of the guaranteed benefits.

Goodbye Excess Stress Hormones

Findings from a 2020 study published in the Journal of Sports Science and Medicine endorse the claim that a single yin yoga session expedites the functions of our parasympathetic nervous system (PNS), which in layman’s terms, is like applying a brake to the high-speed chase of stress hormones, adrenaline and cortisol, in our bodies. This PNS activation guides our body from a stressed state back into a relaxed zone.

The Vagus Nerve & Stress Relief

An effective strategy to amplify the stress-busting power of your stretch regime is to focus on exercises which stimulate the vagus nerve. This complex organ acts as a communicator between your brain and body, influencing regulation of mood, digestion, heart rate and immune response among others. Validating its role in stress management, the vagus nerve is associated with PNS activation.

To incorporate the relaxing influence of this nerve into your daily stretching practice, consider including forward bends that elongate and create space in your spine while simultaneously triggering the nerve.

The Magic Combo: Stretches & Breathing Techniques

Combine focused breathing with your stretching routine for a supercharged stress relief session.

Incorporate these 5 Stress-Relieving Stretches

Borrowed from yin yoga, integrate the following remedies for stress relief into your daily routine, focusing on less attended-to areas, such as tendons, ligaments and fascia. Discipline your mind and body to hold each pose for 3 to 5 minutes, allowing your body to release the accumulated stress.

Child’s Pose: A comforting posture resembling a child at rest; your body stretched forward on all fours. Enhance the serenity factor by draping over a bolster or long pillow placed on your yoga mat.

Sphinx: From a stretch-out position on your belly, gently lift your upper body on hands or forearms; butt and legs relaxed, maintaining a gentle pressure into the ground. Boost the zen level of this stretch by resting on your yoga block or bolster.

Melting Heart: This stretch poses you similar to a lunge with your hands strolling in front till your body forms a straight line from the tailbone to the fingertips while the chest sinks towards the floor. To enhance serenity, rest your head on the end of a bolster placed between your hands.

Swan: Flow from an all-fours position to one resembling a sleeping swan and repeat. For additional tranquility, rest your forehead on bolster or hands while in the sleeping swan pose.

Caterpillar: Formally referred as a seated forward fold, sit on a low block or cushion with legs stretched in front. Keep your back rounded and hands reaching towards your feet or hold a bolster beneath your knees for added sedation.

Regular practice of these renewing stretching exercises is a promise of reduced stress and anxiety, a bonus of enhanced resilience with an emphasis of the calming attributes of yin yoga.

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