Yoga for Mental Health: Stress Relief Techniques

If there’s one theme that comes up again and again in conversations before and after yoga class, it’s stress. Busy jobs, family responsibilities, constant notifications on our phones, worries about the future, it can all feel a bit much sometimes, can’t it?

I’ve worked with so many students who first came to yoga not because they wanted to touch their toes, but because they wanted to feel calmer inside. Over time, I’ve seen how simple yoga practices can gently soften anxiety, quieten racing thoughts and create a little breathing space in the middle of a hectic life.

In this blog, I’d love to share some of the stress relief techniques I use in my own practice and in my classes, in the hope that they may support you too.

How Yoga Supports Your Mental Health

When we think of yoga, we often picture stretchy poses on a mat. But yoga, at its heart, is about connection, connecting body, breath and mind. When those three start to work together, the nervous system begins to shift from “fight or flight” into a more restful, restorative state.

Some of the ways yoga helps with stress:

• It encourages deeper, slower breathing, which signals safety to the body.

• It brings your awareness into the present moment, instead of looping in worries.

• It releases physical tension stored in the shoulders, jaw, hips and back.

• It offers a safe space to pause and simply notice how you’re feeling.

You don’t need to be “good at yoga” to receive these benefits. They come from your intention, not from how your practice looks.

Stress Relief Technique 1: Grounding Through the Feet

When stress rises, we can feel like we’re “living in our head”. A simple way to counter this is to come back to the feet and reconnect with the ground beneath you.

Try this:

1. Stand with your feet hip-width apart, either on your mat or barefoot on the floor.

2. Soften your knees slightly and let your arms rest by your sides.

3. Close your eyes if that feels safe, or soften your gaze.

4. Take a slow breath in through the nose and a long, gentle exhale.

5. Notice the contact of your feet with the floor, heels, balls of the feet, toes.

Imagine the earth holding you. With each exhale, picture tension draining down through your legs, out through your feet and into the ground. Stay for a minute or two. It’s simple, but incredibly settling.

I often weave this into the beginning of classes to help everyone arrive, especially if they’ve rushed from work or home.

Stress Relief Technique 2: Soothing Breath (Extended Exhale)

The breath is one of the most powerful tools we have for calming the mind. When we lengthen the exhale, we activate the body’s relaxation response. You can do this seated, lying down, or even at your desk.

Try this gentle pattern:

1. Sit or lie comfortably, with your spine supported.

2. Inhale slowly through the nose to a count of 4.

3. Exhale softly through the nose to a count of 6 or 8.

4. Repeat for 10–12 rounds.

If counting feels stressful, simply think “soft” on the inhale and “let go” on the exhale. The key is that your out-breath is slightly longer than your in-breath. Many students tell me they sleep better when they use this technique before bed.

Stress Relief Technique 3: Gentle Forward Fold for Release

Forward folds can have a wonderfully soothing effect on the nervous system, especially when supported with props. They invite us to turn inward and let the spine and neck relax.

Here’s a gentle version you can try at home:

1. Sit on your mat with your legs stretched out in front. If your lower back feels tight, sit on a folded blanket or cushion.

2. Place a bolster, cushion or folded blanket on your thighs.

3. Inhale to sit tall, then exhale and slowly fold forward, resting your hands, forearms or even your forehead on the support.

4. Let your head and neck soften. Close your eyes if that feels comfortable.

5. Breathe gently for 1–3 minutes, coming up slowly when you’re ready.

This isn’t about how far you can reach; it’s about allowing the body to feel held and supported. If your hamstrings are tight, bend your knees and add more cushions. Make it cosy.

Stress Relief Technique 4: Legs Up the Wall

This is one of my all-time favourite poses for calming the system, especially after a long day on your feet or a stressful week.

To practise:

1. Sit sideways next to a wall, with one hip touching it.

2. Gently swing your legs up the wall as you lower your back onto the floor, shuffling your hips as close to the wall as is comfortable.

3. Let your arms rest out to the sides, palms facing up.

4. Close your eyes and breathe naturally.

Stay for 5–10 minutes if you can. This pose helps to soothe tired legs, encourages circulation and creates a sense of quiet and ease. Many people find their mind naturally starts to slow down here. If the floor feels hard, pop a blanket under your back or head.

Stress Relief Technique 5: Guided Relaxation (Savasana)

If you’ve ever been to one of my classes, you’ll know how much I value our final relaxation. Savasana, lying comfortably on your back, can be the most important part of practice, especially for mental health.

At home, you can recreate this:

1. Lie on your back with a cushion under your head and maybe a rolled blanket under your knees.

2. Cover yourself with a blanket if you tend to get cold.

3. Let your feet fall open and rest your arms a little away from your body, palms up.

4. Close your eyes and take a few deeper breaths.

5. Then slowly scan through your body from toes to head, inviting each area to soften: “Feet relaxing… legs relaxing… hips relaxing…” and so on.

Even five to ten minutes of this can feel like pressing a reset button. It’s a beautiful way to end the day.

A Gentle Reminder: Be Kind to Yourself

When we’re stressed, it’s easy to judge ourselves for not coping better or not being “relaxed enough”. Yoga invites us to try a different approach: kindness. Some days your mind will be busy on the mat. That’s okay. Some days you’ll feel deeply calm. That’s okay too.

See your yoga practice as a kind conversation with yourself, not another task to perform perfectly. Over time, these small, simple techniques begin to add up. You might notice you react a little less sharply, recover a little more quickly, or find it easier to breathe through challenges.

If you’re feeling overwhelmed, anxious or low, please know you’re not alone. Yoga is not a replacement for professional mental health support, but it can be a gentle companion alongside it.

If you’d like to explore these stress relief techniques in a supported, guided way, you’re always welcome at Happy Mat Yoga, whether in person or online. I’d be honoured to hold that calm space for you.