Newsletter 78: Why’s It Called a Practice, Anyway? Anxiety Research & Relief

By Rose Kress Posted in Anxiety, Free Mood Management Practices, Research Newsletter 2 Comments

Have you ever had one of those months where it seems like everything that could go wrong is going wrong? Those times when things are so challenging that you just want to crawl into a hole and never come out? I can hear one of my friends saying “Yeah, try my whole life!” You are not alone in having those overwhelming moments and thoughts. Wouldn’t it be great to eliminate them? Sorry, that is not possible. The goal is to find a sense of balance in the middle of each storm.

Here comes the secret you’ve been waiting for: you must practice. Yes, that’s right, to maintain equilibrium you must develop a practice that cultivates wisdom, stillness, and humility. There is no easy way out, no shortcut, and no magic wand (although it doesn’t hurt if you have one of those). The yoga sūtras say yogas citta vrtti nirodah, a mouthful that means “yoga is to still the waves of the mind”. Not to calm the waves of life, rather eliminate the reactivity of your mind. Imagine being in a chaotic restaurant, with people shouting, babies crying, plates crashing, and you are quiet and undisturbed. Imagine the chaos of your life and see yourself at the center of it all quiet, undisturbed, and content.

Wow, what a vision. It’s not that farfetched. In fact, there have been times in your life when you have had that experience; a moment of stillness and clarity during a crazy scene. Now, what if you could control it? You can. This is what a daily practice is all about. The most important aspects of your daily practice are that you move your body, breathe, turn your focus inwards, practice one-pointed focus, and surrender to what is. All these pieces are found within a yoga practice. Start simply, with five minutes each morning to be quiet and check in with yourself. Try an easy body scan to determine what your body needs. Focus your attention on your emotional and mental bodies, too. Once you have discovered what is needed, make sure that you give that to yourself. The more time that we give ourselves what we need, the less overwhelmed we will be. Try it! More LifeForce Yoga resources and free practices are here to aid you. I promise it will make a difference.

One way to start is with our upcoming online course, Stress Busters! Best Practices for Managing Anxiety. This is a two-part program that comes with a LifeForce Yoga practice video to use in between sessions. Sign up here, and don’t delay! Today through Sunday only we are offering a discount of $5.

As ever, thank you for reading!
Rose Kress
Owner/Director, LifeForce Yoga Healing Institute

NEW VLOG: Weekly Video Logs

In an effort to support positive mental health, Rose has started a weekly video blog, “in COLOR”. Each video is accompanied by a post with more information. You can find them on our website here, and also directly on YouTube, here. Make sure that you subscribe to LifeForce Yoga on YouTube to get automatic updates when these are published (usually on Thursday).

This month, our VLOGs focus on tools for managing ~a~n~x~i~e~t~y~ and this week, Rose Kress reviews research. Turns out that the best practices for anxiety are those that first burn the energy off before we head into relaxation. Take a look, here.

Research Spotlight:Anxiety

Effect of Yoga on Stress, Anxiety, and Depression

52 women in Ilam, Iran participated in a study to investigate the effects of yoga on anxiety, depression, and stress. The study lasted four weeks, with three sessions a week for 60-70 minutes each session. Participants were assessed before and after the 4-week period with the Depression, Anxiety, and Stress Scale -21 (DASS-21). Researchers found that stress, anxiety, and depression were significantly reduced. Researchers noted that one of the limitations of this study was that the effects could not be studied on men as there are no yoga clubs for men. Read the abstract here.

This analysis mirrors a 2015 study that measured the effect of yoga on stress, anxiety, and depression among Turkish adults. In it, 95 individuals (89 women and 6 men) were followed for two weeks. Sessions were 50 minutes long and happened twice a week. Researchers noted a significant reduction in stress, anxiety, and depression. Read this abstract here.

These two studies illustrate that yoga, no matter the kind or the location of practice, can reduce stress, anxiety, and depression. Imagine the results in someone who practices every single day! This begs the question, why is everyone not practicing every day? Accessibility to yoga is a major factor. Not just getting to a class that fits your schedule, but one that meets your specific needs and limitations. The good news is that we have worked hard to provide you with LifeForce Yoga practices and tools that are portable, accessible, and available online all the time! What better time to start than now?

Effect of Alternate Nostril on Experimentally Induced Anxiety

Do you get anxious when you must speak in public? You are not alone. In this study, researchers wanted to look at the effects of Alternate Nostril Breathing on anxiety. To do so, they used the simulated public speaking test (SPST) (yikes, sounds nerve-wracking!). 30 medical students with no prior yoga practice history volunteered and were split into a control group and a test group. The control group sat in a quiet room before participating in the SPST. The test group practiced 15 minutes of Alternate Nostril Breathing before the SPST. When compared with the control group, the test group showed a trend towards lower anxiety — leading researchers suggest a larger study.

Speaking from personal experience, yoga practices are cumulative. That is, build up in your system. The more you practice them the better they work, in part because of the changes that happen in your nervous system, brain, and biochemistry. It would be interesting to see this study repeated with an additional group of people that had an established alternate nostril breathing practice.

Last fall we had an Alternate Nostril Breath challenge. Feel free to challenge yourself with this fantastic practice! More information is here. This last study’s abstract is here.

Recovering Connection to Self: Practices for Addiction Recovery

by Kathleen Williams, PhD, LPC, RYT, LFYP2

Today’s society lacks a sense of community. The concept of community, extended family, and family, in general, has been lost. This loss can be viewed as the root cause of addiction. People are lonely. We rely on media, the internet, and social media as a means of connection. As a society, we have lost our sense of deeper connection where a person feels cared about and loved. Wild concepts.

Addicts have a deep sense of loss and disconnection, although they might not know it. It has been said that at the root of all addiction is trauma and I believe at the root of all addiction is a deep sense of longing – to be loved, to belong, and to fit in, especially after a lifetime of trauma and dysfunction. Read on…

Mantra Meditation for Illumination: The Gāyatrī Mantra

with Rose Kress, ERYT500, C-IAYT, YACEP
Wednesdays July 18 & 25
4 – 5pm Pacific / 7 – 8pm Eastern
$49 — Register now

Mantra, meaning tool of the mind, supports the practitioner in focusing awareness on a specific vibration to cultivate an outcome. Gāyatrī Mantra focuses the mind on the vibration of the light of the Divine. It contains specific mantras meant to illuminate the chakras, which correlate to the layers of the universe. As the chakras become illuminated, these layers of the universe begin to vibrate within and lead one to enlightenment. According to Sant Keshavadas, Gāyatrī Mantra destroys all karmas, purifies the heart and the mind, and grants a healthy body.

Sign up before next week and get $10 off!

In this two-session online course, you will learn Gāyatrī Mantra, understand it’s meaning, and learn to develop a mantra meditation practice to aid you in focusing your mind. Topics covered in this program include:

  • The origin of this ancient mantra
  • The meaning of Gāyatrī Mantra
  • The long and short forms of the mantra
  • How to cultivate a mantra meditation practice
  • Mudrās to enhance the practice of the Gāyatrī Mantra

Includes a manual for guidance.
If you cannot attend the live sessions, you will be emailed a link to view within 24 hours.
Upon completion of the course, you will be established in a mantra meditation practice. Videos will be available for download (included in the cost of the course) on July 31st.

When I chant the Gayatri, no matter the internal and external weather, I am aware that the sun is rising. When I practice at dawn, I am awake to the light of the Divine, no matter what has clouded my vision the day before. – Amy Weintraub, founder, LifeForce Yoga Healing Institute

January Level 1 Training in Tucson Now Open for Registration!

Led by Director Rose Kress and Trainer Randy Todd
Special Guest Teachers: Amy Weintraub and Maria Mendola
January 11 – 18, 2019
Tucson, Arizona

Our flagship training is now open for Registration. This training is the most special of all of our 7-day programs because of the location in the Tucson Mountains of Southern Arizona. Not only will you experience the life changing effects of LifeForce Yoga, you will get to enjoy 70-degree days when most of the country is plunged in the depths of winter darkness. Watching the sun rise as you practice yoga, feeling its warmth on your skin as you meditate, and enjoy the light as you take an afternoon hike in the desert. Are we biased? Just a bit, Tucson is a pretty unique place.

Reserve Your Spot Today!

Our unique training program offers you the opportunity to unwind and declutter your mind while filling yourself with ease, self-care, and techniques for optimum mental health. The personal experience of these

tools gives you greater insight as well as the ability to share what you have learned with others. Together, we can de-stigmatize mental health issues while inspiring and empowering others to be free from suffering. There is no better time than NOW to start your journey with LifeForce Yoga.

More Information About the LifeForce Yoga Training

Private Consultations

Feeling stressed and constricted? Get clarity on your life and your path with a one-on-one consultation with Rose Kress, Owner/Director of LifeForce Yoga. Explore potent practice options, include breathing, sound, intention, movement, meditation, and integration. Your consultation consists of an assessment, and two 30-minute private Zoom sessions to co-create a home practice unique to you. During the first session, you will discuss your current concerns and your desires for better health. In the second session, Rose will go over the LifeForce Yoga home practice for well-being and ease. More info here.

About the Author

Rose Kress

Rose Kress ERYT-500, C-IAYT, YACEP, Owner/Director of the LifeForce Yoga Healing Institute, and author of Awakening Your Inner Radiance with LifeForce Yoga. She directs retreats and training programs on using LifeForce Yoga to manage your mood.

2 thoughts on “Newsletter 78: Why’s It Called a Practice, Anyway? Anxiety Research & Relief”

  1. merrill says:
    June 14, 2018 at 12:49 pm

    I love these newsletters. They are always informative & inspiring!

    Reply
    1. Rose Kress says:
      June 14, 2018 at 12:50 pm

      Thank you Merrill!!

      Reply

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What People Say

“I have been reminded that I am not on this path alone, that others are sharing the journey that sometimes seems so difficult. I have also been reminded of the importance of daily practice and I will do that. The whole program has been an incredible experience for me. Thank you!” — Lorraine Plauth, retired teacher, Voorheesville, NY
I absolutely love this stuff! I have been using it with my clients and I am just finding it to be so incredibly helpful. There seriously something for everything. Although I am not as skilled as I hope to be someday, even at my level of training I’m finding that I am beginning to figure out what to do. It just blows my mind! - Christine Brudnicki, MS, LPC
“I have found the pranayama (breathing practices) especially easy to introduce in a clinical setting. Some people have benefited quickly in unexpected and transformative ways.” — Liz Brenner, LICSW, LFYP, Watertown, MA
“A client who returned said, "When I came before, you helped me understand and get where I wanted to go. Now you show me yoga practices I use to help myself understand and get where I want to go.” — Sherry Rubin, LCSW, BCD, LFYP, Downingtown, PA
“I began a fantasy during the meditation exercise... almost as if I’d been there. It’s now an on-going work of fiction.” — Serian Strauss, Tanzania
“This workshop has changed so much — my self-image and my life. My own heart’s desire is 100% clear. I gained tools to help myself and others to live life fully.” — Marcia Siegel, Yoga teacher, therapist, Carlsbad, CA.
“I have found the LFYP training to be incredibly useful in giving people specific tools to use in maintaining physical, mental, emotional, and spiritual balance, and further opening their intuitive abilities.” — Nancy Windheart, RYT-200, LFYP, Reiki Master, Animal communication teacher, Prescott, AZ
“This workshop helped me rededicate my energies and begin to work through some of the blocks I’ve felt creatively.” — Steve Mark, college professor, New Haven, CT
“I feel profoundly transformed, both physically and emotionally. The connection between mind, body and spirit was clearly evident to me, but revealed to me through this workshop as an integrally vital link to overall health.” — Nadine Richardson, program manager at rehab agency, Monroe, CT
“My life is already changed! I will use the tools I learned in my own practice and in my work. I feel safe and seen.” — Susan Andrea Weiner, MA, teacher/expressive arts facilitator, El Cerrito, CA.
“Yoga Skills for Therapists is the ideal resource for those who want to bring yoga practices into psychotherapy or healthcare. Weintraub, a leader in the field of yoga therapy, offers evidence-based, easy-to-introduce strategies for managing anxiety, improving mood, and relieving suffering. Helpful clinical insights and case examples emphasize safety, trust, and skillful adaptation to the individual, making it easy to apply the wisdom of yoga effectively in the therapeutic context.” — Kelly McGonigal, PhD, author, Yoga for Pain Relief, Editor-in-Chief, International Journal of Yoga Therapy
“I learned lots of ways to reduce the anxiety and depression of my patients and myself.” – Aviva Sinvany-Nubel, PhD, APN, CNSC, RN, psychotherapist, Bridgewater, N.J.
“My personal practice will change, as well as my yoga classes. I have a better understanding of yoga!” — Andrea Gattuso, RYT, Yoga Teacher, Hackettstown, N.J.
“This program changed my life in a significant way. It helped me connect with the spirit which is something you can’t get from psychotherapy and medication.” – G. W., artist, Pittsburgh, PA
“I utilize the LFY techniques in both a class room setting and one-on-one environment. The skills have infused my teachings with compassion, mindfulness, and awareness.” — Kat Larsen, CYT, LFYP
“I have gained a softer heart, more receptive mind, and tools to enrich both personal and professional aspects of my life.” – Regina Trailweaver, LICSW, clinical social worker, Hancock, VT.
“My patients can now have the same effects as many medications without having to actually take medication!” — Deborah Lubetkin, PSY.D, LFYP, West Caldwell, NJ
“Words do not do justice to all that I learned. This workshop changed my life!” — Jen Nolan, Teacher, Cortland, NY
“I gained tools for working with my own depression and with my clients’ depressions.” — Robert Sgona, LCSW, RYT, psychotherapist, Yoga teacher, Camden, ME.
“I gained perspective of who I am in the world and this will change my life significantly.” — Mary Ford, artist, Southport, CT
“I came hoping to learn to move past some of the obstacles blocking my creativity. Over the course of this weekend, I feel I’ve gained a certain measure of faith in myself and in my ability to change. I also had some realizations that I believe will be very helpful to me. I feel encouraged. Both the content and presentation of this program were so well-thought out that I can’t think of any way to improve it.” — Andrea Gollin, writer & editor, Miami, FL
“Giving my clients a strategy and permission to quiet their minds and rebalance the sympathetic nervous system has been very beneficial to them and in our work together.” — Sue Dilsworth, PhD, RYT 200, LFYP, Allendale, MI
“I integrate strategies like mantra tones and pranayama, but above all I invite myself and those I teach to cultivate svadhyaya, to practice self-observation without judgment.” — Barbara Sherman, RYT 200, LFYP, Tucson, AZ
“I have gained an incredible opening and clearing of old obstructions. I hope to return to my life and fill this opening with things I love to do and that give me joy!” — Lisa Shine, administrative assistant, Ballston Lake, NY
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