By Christine Saari, MA, C-IAYT
In moments of staggering difficulty, finding words often becomes an elusive task. If you’ve ever confronted the abrupt upheavals of life — be it the shattering experience of divorce, the gut-wrenching blow of sudden loss, or the heart-stopping moment of a cancer diagnosis — you intimately understand the surreal, almost indescribable impact on both your mental and physical well-being.
As fear wells up, the nervous system responds, sending a tidal wave of energy that can produce emotions threatening to drown reason. The mind grapples with the sheer suddenness of change, and the thoughts themselves cause at least as much suffering as that of the body. In these moments, our connection to both body and reality can feel frayed. Many people in this state will say: “I feel like I’m not even here right now.”
Indeed, navigating such circumstances can evoke a sense of powerlessness, especially when traditional talk therapy may focus primarily on verbal expression and cognitive understanding. As the nervous system responds to immediate crises, it can remain engaged in their aftermath. The neurobiological toll of chronic stress and anxiety becomes tangible. The resulting symptoms can look like sleep disturbances, gastrointestinal distress, loss of appetite, constricted throat or chest, muscle tension, racing heart, shallow breathing, a feeling that has been described as “wanting to crawl out of [one’s] skin”, and persistent negative or fear-based thoughts that refuse to be silenced.
Through the lens of three case studies, this article offers a nuanced perspective on how yoga therapy tailors coping skills to the individual. Rather than prescribing a one-size-fits-all solution, the intention is to illustrate the diverse options available when confronted with extreme stress. (All names have been changed to protect the case study’s privacy.)
Yoga Therapy and the Science of Suffering
Amidst the turbulence of emotional pain, there’s hope through yoga therapy—a scientific application of an ancient philosophical system and a practical tool for alleviating thought-based suffering. In the Yoga Sutras, attributed to the sage Patanjali, a guiding principle emerges: “Yogas chitta vritti nirodha,” or “Yoga is the cessation of the fluctuations of the mind.” This insight underscores yoga’s transformative power in directly addressing the role of our thoughts as sources of suffering.
Far from abstract philosophy, yoga unfolds as a roadmap—a practical technology guiding us through physical postures, breath control, and meditation, offering tangible steps toward liberation from the shackles of mental turbulence. Yoga therapy represents a real-world application of this ancient wisdom, providing genuine relief and a pathway back to intrinsic wholeness.
Yoga Therapy Can Help With Traumatic Stress
Acknowledging the limitations of verbal communication in addressing physical symptoms related to the stress of traumatic experiences, this article explores how yoga therapy becomes a useful ally in facing life’s most challenging moments. Rather than relying solely on dialogue, yoga therapy extends beyond postures to provide an array of stress management and recovery tools. These tools aim to help individuals cope with the overwhelming impact of chronic stress, a factor recognized for its potential to lead to various health issues.
Yoga Therapy Is More Than Postures
Designed to be informative for prospective clients navigating similar circumstances or supporting loved ones, this article also serves as a valuable resource for mental health clinicians. For those unfamiliar with yoga therapy, it goes beyond the misconception of being solely about physical postures. Instead, it encompasses evidence-based techniques such as therapeutic breathwork, and clinically proven deep relaxation techniques such as body scans and mantra meditation.
These non-physical yoga practices highlight their versatility and adaptability to individual preferences and conditions. These practices offer a holistic approach that can be embraced anywhere, providing a valuable toolkit for those navigating life’s most challenging circumstances.
Kate’s Divorce: A Yoga Therapy Story
Meet Kate, a 48-year-old woman facing the tumultuous storm of a painful divorce. The revelation of her husband’s affair shattered the foundation of her life, leaving her to grapple with supporting herself and the pressing challenge of being there for her two young children. The anxiety that enveloped Kate manifested in heart palpitations and restless nights haunted by fear-fueled and angry thoughts. Images of her estranged husband with his new girlfriend loomed in her mind, accompanied by the constant worry about her children’s mental well-being and the uncertainty of her own coping abilities.
In the grip of emotional turmoil, Kate’s physical health suffered. Each decision steeped in conflict added to the daily challenge of recalling to eat or stay hydrated. This struggle resulted in erratic eating habits, further compounded by constipation, resulting in infrequent and painful bowel movements.
Enter yoga therapy: a lifeline for Kate in navigating this challenging chapter of her life. Incorporating intentional breathwork coupled with simple movements became a sanctuary where she found solace. The rhythmic ebb and flow of her breath, coupled with purposeful movements, provided a sense of calm that had eluded her amidst the chaos. Kate embraced a 4-0-6-2 breath pattern, a ratio breathing technique, during moments when her kids were at school and especially at night.
A New Coping Tool
This simple yet powerful breathwork proved transformative. In the connection with her breath, Kate experienced a down-regulation of her nervous system. The once-persistent heart palpitations waned, and a newfound serenity settled over her evenings. The unexpected benefits extended beyond improved sleep; Kate found herself less reactive with her children, fostering a newfound emotional presence with them.
In the journey through divorce’s emotional tempest, Kate discovered the resilience within herself through the holistic support of yoga therapy. The intentional breaths and mindful movements became her anchor, guiding her through the storm toward a calmer, more centered existence.
Job Loss: Tim’s Yoga Therapy Story
Tim, a 58-year-old software engineer, once thrived in the dynamic world of a large tech company until the unexpected winds of change swept him into a sea of job loss and financial uncertainty. His age became a complicating factor, as he found himself at a crossroads—too young to retire comfortably, yet facing a job market that seemed increasingly unforgiving to seasoned professionals.
Panic attacks, fueled by the pressure to stay relevant in an industry that evolves at a breakneck pace, made it challenging for him to function effectively at work. Tim, once confident in his skills, now grappled with the fear that his expertise was becoming obsolete, rendering him unemployable.
Simultaneously, investments that were once poised to secure his future took an unfortunate turn, adding a financial strain to an already complex situation. A small part of him wasn’t sure what he wanted out of life; he felt empty and wondered if there was something more he could do for himself at this juncture.
Though never considering himself the “yoga type,” Tim’s perspective shifted when a friend shared how yoga therapy had helped them cope with the devastating loss of a child. Witnessing the positive impact it had on their healing journey, Tim took a courageous leap of faith, recognizing that investing in himself might illuminate a path forward.
Tim’s yoga therapist attentively listened as he unraveled his cycle of anxiety symptoms, which included a growing constriction in his throat whenever he approached his computer. The deep-breathing exercises recommended by his talk therapist seemed to intensify this discomfort. In an effort to find a more suitable approach, Tim, guided by his yoga therapist, transitioned to a customized body scan practice which avoided bringing his attention to the throat and neck area.
A Skill-Building Process
Initially, the body scan was a concise 5-minute audio recording tailored to Tim’s needs. As he got used to this technique, it evolved into a daily 30-minute Five Kosha Yoga Nidra practice. Establishing a routine in the midst of the uncertainty of job hunting initially felt intimidating for Tim. However, the 11 am Five Kosha Yoga Nidra became the anchor of his day, providing structure and a sense of groundedness. The short practice enabled him to navigate and release tension throughout his entire body, contributing significantly to his inner peace.
Surprisingly, Tim discovered a burst of positivity and hopefulness in the early afternoon hours, following his daily yoga nidra practice. This newfound mental state became a catalyst for his most productive and expansive thinking, offering a stark contrast to the anxiety that once gripped him. The body scan, with its ability to release tension throughout his entire body, played a pivotal role in Tim’s journey towards inner peace. The once-scary prospect of routine transformed into a source of stability, proving instrumental in his ongoing battle with anxiety.
Within a couple months, Tim not only improved his mental well-being but also found a positive impact on his financial situation. The self-regulation skills he gained helped him face his financial challenges with a clearer mindset.
After a couple of months, he realized he had a passion for a hobby he’d overlooked. Motivated by this, Tim decided to turn it into a profession. This dual transformation, both in his mindset and career, guided him toward a future that combined professional fulfillment with personal well-being, turning challenges into opportunities.
Susan’s Diagnosis: A Yoga Therapy Story
Meet Susan, a resilient 62-year-old woman whose recent breast cancer diagnosis shook the foundation of her health-conscious and active lifestyle. The news struck a particularly deep chord as she had previously lost her first husband, John, to lung cancer, carving a raw edge into an emotional wound that had never completely healed.
Determined to face this challenge head-on, Susan initially sought out a yoga therapist, expecting an ambitious exercise routine. However, the initial session took an unexpected turn. Instead of focusing on physical exercises, Susan found herself sharing her emotional turmoil, unraveling the layers of trauma surrounding John’s passing. Her mind was a battleground of fear-based thoughts, envisioning a future overshadowed by her own mortality. There was an urgency to live fully, and she resented the intrusion of cancer, reluctant to participate in traditional support groups.
An Unexpected Practice
In pursuit of relief, the yoga therapist introduced Susan to a less conventional practice from the yoga tradition—chanting. Susan learned a series of sounds, each corresponding to a specific part of her body. As she chanted and directed her focus to each location, she counted repetitions using a mala bead necklace. The culmination of the practice involved sitting and observing her thoughts from a slight distance, like a viewer separated from the narrative.
The transformative power of this practice unfolded gradually. With dedicated morning and evening sessions, Susan’s daytime thoughts began to shift. The identification with her thoughts lessened, and she discovered a mental landscape adorned with clear blue skies, often void of intrusive thoughts. This newfound experience brought her a sense of peace that was entirely novel.
Within a month, Susan felt a transformative shift in her perception. Her thoughts, once overpowering, lost their grip. Like turning on a light and dispelling the darkness under the bed, Susan realized her inner strength. She recognized the depth of her love for John and, more importantly, rediscovered self-love. Empowered and centered, Susan faced the unknown with a newfound clarity and resilience, ready to embrace whatever lay ahead.
Beyond Talk: Navigating Fear and Traumatic Stress With Yoga Therapy
In the face of life’s most daunting challenges, where words often fail and the mind becomes a battleground of fear, yoga therapy emerges as a candle flame of hope. This transformative approach goes beyond the misconceptions of physical postures, offering a nuanced toolkit for navigating the tumultuous seas of divorce, job loss, and the devastating impact of a cancer diagnosis.
As we explored the stories of Kate, Tim, and Susan, we observed how yoga therapy served as a guiding light through the darkness of the unknown in their journeys. For Kate, it became a lifeline amidst the emotional tempest of divorce, providing solace and a newfound confident presence. Tim, grappling with job loss and anxiety, found a way forward through customized practices, turning challenges into opportunities for personal and professional transformation. Susan, faced with a breast cancer diagnosis, discovered the healing power of chanting, transcending fear and rediscovering inner strength and love.
In moments when the mind seems uncontrollable and the body bears the weight of trauma, yoga therapy serves as a practical roadmap—a science of suffering that guides us through breathwork, meditation, and relaxation through self-regulation. By addressing the fluctuations of the mind, yoga therapy offers relief and a pathway back to intrinsic wholeness.
A roadmap for Life’s Complexities
As we navigate life’s complexities, may these stories inspire a broader understanding of the potential within yoga therapy—a holistic approach that transcends physical postures. Beyond the limitations of verbal communication, this ancient wisdom manifests as a real-world application, providing genuine relief and empowering individuals to reclaim their inner peace.
In times when there are no words, let the practice of yoga therapy speak volumes—offering solace, transformation, and a profound connection to the resilience within us. The journey may be challenging, but with yoga therapy as a guide, there is hope, healing, and the promise of a brighter, more centered tomorrow.
Yoga Therapy Associates provides yoga therapy for individuals, in-person in Connecticut and nationwide via telehealth. Contact us today for a free consultation to find out if yoga therapy is right for you.