Stress and anxiety are complex states of being. We tend to think of them as emotions, when in fact, stress and anxiety are as much physical as they are psychological.

Stress lives in our body and our cells, so even if we can logically talk ourself out of a stressful thought or feeling, our body may remain in a heightened state of protection.

We may experience symptoms like insomnia, impatience, brain fog, weight gain or loss of appetite, decreased immune function, frustration, or an overall sense of unease.

Most importantly, stress decreases our ability to hear our intuition and trust ourselves.

While under stress, it’s difficult to make decisions. Our body reacts to every thought, choice, and action like danger, as if we are walking in a dark alley and even though we can’t see the threat, we sense someone is present.

This is why yoga and physical activity are so necessary to combat stress - yoga solves the problem at our cells and our nervous system. Here’s a super simple anatomy lesson on why yoga works. First, we know that physical exercise releases endorphins, which give us “happy” feelings and reduces stress hormones like cortisol. Yoga poses are a form of physical exercise, so when we practice, we send these endorphins to the brain which trigger a positive mental state.

Beyond the physical poses, what sets yoga apart from other forms of exercise is the single focus on breath. The breath sends messages of safety to our brain and our nervous system. For people who have suffered severe trauma, like war, abuse, or sex trafficking, research has shown that breath practices provide relief and healing, even long after the present danger or stress has been eliminated.

Stress doesn’t discriminate based on the severity of our trauma. Someone who has experienced horrific trauma in the form of war or abuse does not necessarily suffer more or less than someone who has experienced low-level stressors over a long period of time.

Stress has become an accepted state of our daily culture, which means every human lives with a constant, underlying level of stress that wreaks havoc on the body and mind. No wonder we feel flustered, unsure of ourselves, and frantic. Activities in the pursuit of happiness cram our days, and make any chance to sit still and actually listen to our heart’s longing nearly impossible. We all lead overly busy and for the most part unhealthy lifestyles.

We do not honor our body’s requirement to be still in order to heal. We do not honor our soul’s requirement to be heard in order to be fulfilled.

Our brain treats stress the same, regardless of the cause. When we are stressed, our nervous system remains in a state of high alert. All resources go into survival mode to manage the stress, which means our body, our health, our immune system, and our happiness suffer.

Repeating the mantra, I am safe, reminds our brain that there is no present danger; therefore, everything else in our body will follow accordingly. Another way to tell our brain we are safe is through the breath - the breath is a direct route to our sense of peace and safety.

Here is a simple breath technique that will immediately dissipate feelings of stress and anxiety:

1 - Inhale for 3 counts, then exhale for 3 counts. If you can increase your inhale and exhale to counts of 4 or 5, that is great. The point is to have equal inhales and exhales, so if you inhale for 3, also exhale for 3. Match the number.

2 - As you breathe, move your hands up and down with your breath. You can also place your hands on your stomach as you breathe. The point is to attach some physical movement or sensation, which brings more awareness of the breath to the brain. Raise your palms as if you are lifting a tray on the inhale. Then press your palms down as you exhale. If your palms are on your belly, allow your hands to move out on the inhale, and follow your stomach back in with your hands on the exhale.

3 - Continue for 5 rounds of breath, one round being a full inhale and exhale. You can do up to 10 rounds. After 10, stop, place your hands on your knees or in your lap, and assess the quality of your mind.

No judgment, just witness.

It’s shocking how we can use busyness to cope with stress in our culture, which only compounds the problem. Sitting still is scary because we are forced to actually feel our emotions and notice any thoughts that arise. While we are in the practice of social isolation, it is ok to put off your to-do list, your yard work, or organizing of the house. It is ok to practice the ultimate self-care and sit still. It is ok to enter the brave work of being silent and tuning in.

You are safe, even in the stillness.