Prevent Burnout Using Yoga & Meditation

Have you ever experienced burnout? I can say quite honestly that I have. Between three children, a husband and a dog, two part time jobs, and running a non-profit, I have to be very diligent with self-care. The one practice that has always brought me to balance without fail, is yoga.

Burnout is the result of an extended period of chronic stress. It can manifest as extreme fatigue, recurring and frequent illnesses as well as significant levels of emotional and intellectual disengagement. Heightened levels of anger and irritability may also be exhibited.

While burnout may be managed in a variety of ways, yoga offers one of the most effective and holistic methods. Exercise and meditation assist with alleviating the effects of burnout. Yoga is an ancient healing system which incorporates the best of both worlds.

Deep breathing exercises, another stress relieving activity, form an integral part of yoga practice. Yoga also cultivates mindfulness, being completely aware of the present moment without worry or distraction.

Asana :: The Exercise of Yoga

Yoga’s current popularity in fitness centers, gyms and studios means many more people know of yoga’s physical postures, asana. The asanas practiced in yoga serve multiple purposes. They build physical strength and health, increase flexibility, teach mental focus and enhance mental clarity. With a range of far reaching benefits such as these, why would we not practice yoga?

The idea for yoga practitioners is to synchronize the transitional movements with our breath. When we flow movements with the breath, we call this vinyasa. We also breathe deeply while holding the various postures for a duration of five to seven breaths.

A drishti or focal point, where the practitioner directs their gaze, also informs our asana practice, and helps us to take our focus more inward to still the mind. When combined, breath, asana and drishti work to calm and strengthen the body while teaching the mind concentration.

For people experiencing burnout, yoga asana meets their need for physical exercise while providing an opportunity to free the mind of worry and stress.

The breathing component also teaches practitioners a deeper and more relaxed breathing pattern which influences their style of breathing during regular activities. Taking full and relaxed breaths becomes a habit and can decrease the levels of daily stress related anxiety.

Pranayama :: Yogic Breath Control

Pranayama, which means to control the breath, refers to a variety of breathing exercises done separately from asana. I always try to begin my practice with Anuloma Viloma (alternate nostril breathing) and Kappalabathi (fire breath). The most commonly utilized pranayama methods include but are not limited to:

• Cyclical deep breathing for a period of time

• Periodic breath retention

• Alternate nostril breathing

• Diaphragmatic breathing

• Intermingled variations of these breathing modes

The breath greatly influences a person’s mental and emotional state. As our mood changes, so does our breathing pattern. Fear or anxiety are typically accompanied by short choppy breaths and a rapid breath cycle. When we are calm, we tend to find ourselves breathing slowly and deeply.

It may help you to keep a journal, so you can chart your mood and energy levels each day. Keep track of when you do a yoga and/or meditation practice, and then jot down how you feel afterwards. Also take note of the time of day where your practice seems the most effective and beneficial for you. This will allow you to really maximize your time, and schedule in your time for you!