Stress and Lifestyle Management
What is stress?
Stress is the body's response to demands. Selye's general adaptation syndrome has three stages: alarm, resistance and exhaustion. Eustress is positive; distress is harmful. Chronic stress dysregulates the HPA axis, raises cortisol, increases sympathetic tone, and affects sleep, immunity, digestion and mood.
Yoga mechanisms
- Slow breathing (about 6 breaths/min) increases vagal tone and HRV.
- Meditation and yoga nidrā reduce rumination and improve GABAergic activity.
- Āsana reduces muscular tension and improves interoception.
- Ethical living (yamas/niyamas) reduces conflict and supports lifestyle discipline.
Lifestyle management
Sleep hygiene, regular meals, physical activity, digital boundaries, time management and social support. Yoga complements but does not replace psychological or medical care.
Worked example
A student reports exam anxiety, poor sleep and irritability. Reasoning: recommend a 10-minute practice of bhramarī, a longer exhale, and savāsana before bed; add morning surya namaskāra; reduce late-night screens; refer if symptoms persist. The explanation must name the vagal and HPA-axis mechanisms, not just relax.
Traps
Saying all stress is bad; reducing yoga to relaxation; ignoring red flags for anxiety or depression; claiming prāṇāyāma cures mental illness.