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Woman backbend yoga pose
Wellness
Published Friday Mar 20, 2020 by Christa Quattrocchi

The "Staying Grounded" Guide to Stress and Anxiety Pre- and Post-COVID-19

Meditation
Personal Growth
Renewal

If you've got those familiar feelings of stress and anxiety coursing through your body right now, you're definitely not alone. COVID-19 and this global pandemic have us anxious, coping with stress in weird ways, a new fear of the unknown, potential bouts of depression, maybe a panic attack here and there... We get it. Times are uncertain, our mental health is taxed, we're doing what we can to reduce stress and anxiety in general, and relaxation has taken a back seat. It’s no secret that stress is proven to weaken our immunity, so now more than ever, it's important to relax, deal with what's happening, and find the coping mechanisms to help you reclaim your mental health and reduce your involvement in stressed moments.

Let's deal with stress and anxiety together and see what we can do to reduce it. Here's how...  

 

Woman Meditating
Tune into your breath. 

A symptom of stress is our bodies entering the very real ‘fight or flight’ mode and feeling under attack physically and mentally. While stress and anxiety are taxing in a number of ways to our mental health, meditation can be powerful in combatting the symptoms and shifting from a state of anxiety into a ‘rest and digest’ mode by simply restructuring the way you breathe. Relax, set a timer for ten minutes, and try one of these simple breathing techniques to ease your day and help you be more productive

1.    Long Exhale Breath   
    ◦    Find a comfortable seat or lay down.  

    ◦    Start with a deep cleansing breath in through your nose and out through your mouth. 

    ◦    Establish an equal part breath. Inhale through your nose for 3 counts and exhale through your nose for 3 counts. Repeat this for 5 rounds.  

    ◦    Continue to inhale for 3 counts and lengthen the exhale to 5 counts. (You may play with the counts depending on your lung capacity.) 


2.    Against the Grain Breath  

    ◦    Find a comfortable seat or lay down. 

    ◦    Start with a deep cleansing breath in through your nose and out through the mouth. 

    ◦    Inhale and send it down into your belly and pause. Sip in more air to fill your ribcage, pause. Breathe all the way up to your collarbones, pause at the top. Exhale fully. 

    ◦    Take a cleansing breath in between each round. 


3.    Alternate Nostril Breath  

    ◦    Find a comfortable seat. 

    ◦    Lift your right hand to eye level, palm facing you. Fold your index and middle finger down toward your palm, leaving your pinky, ring, and thumb free. Gently place your ring finger on your left nostril. 

    ◦    Start with a deep cleansing breath in through your nose and out through the mouth. 

    ◦    Use your ring finger to close off your left nostril and inhale through your right nostril. Close your right nostril with your thumb and release your ring finger from the left nostril. Exhale through the left side. 

    ◦    Inhale through the left nostril. Close the left nostril with your ring finger and release your thumb from the right nostril. Exhale through the right side. 

    ◦    Continue to alternate from side to side. 

 

Childs Pose Yoga

Strike a (child’s) pose. 

Stress and anxiety are harbored in the upper body, generating tension in your shoulders and racing in your mind, making it near impossible to hone in on relaxation and deal with those stressed feelings and fear symptoms. Finding the security of the body’s foundation is a great way to get grounded and balance out all that accumulated stressed energy that carries your mind up, up, and away into the land of fear, worst-case scenarios, anxiety, and eventual panic attack symptoms. (Plus, it'll help with your post-at-home-workout recovery!) 

Try this sequence of postures that will help you feel nice and sturdy, as well as relieved and relaxed, letting anxiety and stress know they aren't welcome in this space.

    1.    Child’s Pose – Come down to your hands and knees. Let the tops of your feet and toes smooth on the ground and gather your big toes to touch. Either widen your knees greater than hips distance apart or keep them together and sink your seat all the way back to your heels. Rest your forehead on the ground and outstretch your arms forward. 

    2.    Downward Dog – From child’s pose, tuck your toes under, press into your palms, and lift your hips up to the ceiling creating a ‘V’ shape in your body. Keep your knees soft so your belly can sink back toward your thighs. 

    3.    Standing Forward Bend – Look forward between your thumbs and take slow, heel-toe steps up toward your hands. Your knees can stay soft as you let your torso drape over your legs. Feel the four corners of your feet solid on the ground beneath them and let go of any control over your head, neck, and shoulders. 

    4.    Mountain Pose – Tuck your chin in toward your chest. Ground down into your heels and slowly roll up to stand as if you were moving through honey, lifting your head last. Breathe in deeply and crunch your shoulders up by your ears. On the exhale, let them drop down your back. Stand strong and tall through your legs, fan out your fingers like you want to receive a low-five, and lift tall through your chest. Invite in the feeling of standing on a mountain top. You are strong and grounded here. 


 

Girls Hand Writing
Put pen to paper. 

Depression is very, very real. Burying our emotions and not coping with issues can be a lot like not taking out the trash—things get kind of funky for everyone if it sits around too long. While meditation and breathing exercises can replace anxious feelings with relaxation and mindfulness, journaling can be a great way to also move through any anxious feelings you’re holding onto and stay connected with yourself. If you’re not sure where to start, never fear! Try one of these writing prompts and kick anxiety to the curb:

    •    List 5 things you are grateful for. 

    •    What do you normally wish you had more time for? 

    •    Describe your 3 happiest moments of the last week. 


 

Girl Dancing B&W

Groove it out. 

Want to actually and physically shake anxiety and stress out of your life? Turn a potential panic attack into a dance party with yourself. The saying goes, "Dance like no one’s watching...."—because right now, it’s likely that no one is. Press play on this upbeat playlist we created to help you move that energy around. 

 

Bathtub candles book and tea

Turn your space into an at-home spa. 

Baths and facials are ancient self-care rituals. But let’s be real, these luxuries often get cast aside for more efficient ways of pampering like showers and sheet masks. With the gift of time on your side, slip into the tub and go all out with that 12-step skincare routine you’ve been wanting to try. Reduce the overhead lights, light up some candles, drop in some lavender and eucalyptus essential oils to elevate the ambiance, and kiss anxiety and stress goodbye as you sink into the water. 

Christa Quattrocchi Headshot
Written by
Christa Quattrocchi
Acquisition Program Manager
About the author
Christa is a 300hr certified yoga instructor on a soulful journey to integrate spiritual practices, such as astrology, tarot, and pranayama, in her guidance both on and off the mat. She is Mindbody’s resident witch and advertising aficionado. Beyond her credentials, you can find Christa channeling creativity through writing, cooking plant-based goodness, & surfing her home waters in sunny San Diego.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!