Yoga: A Sanctuary for the Overstimulated Mind and Body

Disclaimer: This post is a general discussion on sensory overload and should not replace the advice of a mental health professional.  Additionally, if you or someone you know is dealing with sensory processing issues or mental health concerns, it's important to seek professional help.

Our brains go into a meltdown mode when we're bombarded with too much sensory input. Focusing becomes tough. And everything feels overwhelming...

Additionally, the glare of computer screens, a cacophony of loud noises, phone buzzing, the blaring sound of the TV, and we're worrying about work and other things—can lead to sensory overload, leaving us feeling overstimulated.

Moreover, but here's the thing. Yoga can help. Just roll out your mat, do some yoga poses, and calm the chaos. It's like hitting the reset on your mind. So, next time you're overstimulated, give yoga a shot. Trust me, it works wonders.

Understanding the Brain's Response to Sensory Information 

The brain structure involved in processing sensory information can exhibit quantifiable differences in individuals. This leads to extreme sensitivity to sensory experiences like bright lights or loud sounds. Additionally, for those who feel overstimulated, yoga can serve as a tool to rest the mind.

Moreover, yoga can also process sensations more calmly, aiding in the management of health conditions such as post-traumatic stress disorder (PTSD) [²] and anxiety.

In a Reddit conversation focused on Yoga for Anxiety/PTSD, an individual contributed a personal experience, stating: — “Additionally, I find yoga to be extremely helpful with my anxiety.

You really have to make it part of your routine though. When I didn't do yoga with much regularity, it was very easy to become overwhelmed, making it almost impossible to start an effective yoga practice. Additionally, it was like one step forward, two steps back. When I practice regularly, I am symptom free”.

Yoga for Overstimulation Mentally and Physically

"Disclaimer: The yoga routine described in this content is intended for informational purposes only and is not a replacement for professional diagnosis, medical advice, or treatment. 

Moreover, always seek the recommendation of your physician or other competent health professional with any questions you may have concerning a medical condition. Additionally, never disregard nor delay professional medical advice because of something you have read here."

Occupational therapists and mental health professionals often recommend yoga as part of a comprehensive approach to managing sensory overload.

Additionally, a personalized yoga routine can help overstimulated moms...Students struggling with school...Or people who feel overwhelmed by their surroundings.

Moreover, it's about finding the right balance of sensory input that the body and brain can handle without feeling overwhelmed.

Moreover, here's a simple yoga routine to alleviate symptoms of overstimulation:

Warm-Ups

Yoga can be a soothing practice for those who experience sensory overload or struggle with sensory processing issues. For individuals with anxiety disorders, everyday stimuli can easily become overwhelming, leading to heightened stress and anxiety. Moreover, yoga offers a holistic method to managing these challenges by providing techniques to regulate sensory input and promote mental well-being.

1. Wrist Rolls

For this exercise, you can support your pelvis in a forward position with a cushion, pillow, or bolster.

Begin in an upright sitting position, while maintaining good alignment with your head, shoulders, and hips. Raise your hands to chest height and clasp them in front of your body, keeping your elbows close to your sides. Gently move your clasped hands in a figure-eight motion, allowing your wrists to rotate fully so that each hand is alternately on top of the other.

2. Wrist Circles

From the end position of the Wrist Rolls, slightly extend your arms in front of your body with your palms facing downward and thumbs close together. Start rotating your wrists in a circular motion. Additionally, after several repetitions, repeat the movement in the opposite direction.

3. Isometric Neck Exercise 

From the end position of Wrist Circles, place your hands in the back where the neck and the head connect, and interlace your fingers, pointing your thumbs down so that your hands firmly grip your head. Close your eyes, and with your hands, gently lift your head, keeping your elbows pointing toward the ceiling.

Additionally, hold this position for several deep belly breaths, in through your nose and out through your mouth. Lower your hands to return to an upright sitting position. Repeat the movement.

Moreover, you can also do Shoulder Rolls in alternating directions or Neck Stretching [¹], rocking your head from side to side or back and forth, to release the tension and pain in the neck.

4. Neck Stretch

Begin in an upright sitting position on a cushion with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Place one hand on the cushion for support. Looking for a light stretch along the side of the neck, drop one ear toward your shoulder and use your hand to pull your head closer to your shoulder gently.

Moreover, hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.

5. 45 Degree Neck Stretch 

From the Neck Stretch position, switch hands and rotate your head to the opposite side, then tuck your chin towards your neck at a 45-degree angle. Moreover, use your other hand to gently pull your head forward. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Routines

When practicing yoga, individuals are encouraged to focus on their body sensations and breath, allowing them to tune out distracting sensory information and cultivate a sense of inner calm [³].

Moreover, by learning to ignore loud sounds, bright lights, or other external stimuli, practitioners can create a safe space within themselves to find peace amidst the chaos, especially when feeling overstimulated.

Echoing this sentiment, Baxter Bell, a renowned yoga instructor and the visionary behind Baxter Bell Yoga and Therapeutics, eloquently captures the essence of yoga's transformative power: "Yoga has a sly, clever way of short-circuiting the mental patterns that cause anxiety." 

Additionally, this insightful remark underscores the subtle yet profound impact yoga can have on calming the mind and soothing the spirit.

The following yoga poses naturally protect your vital organs and energy, making you feel more safe.

1. Lion’s Breath

Begin in an upright sitting position on a cushion with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Rest your hands on your knees and engage your core. Close your eyes and take two deep inhales through your nose, keeping your mouth closed.

Moreover, as you exhale, open your mouth, sticking out your tongue and stretching it down toward your chin. Exhale forcefully, making a "ha" sound from deep within your abdomen, feeling the breath pass across the root of your tongue. Relax your face and take a few normal breaths. Repeat the movement 7 times.

Additionally, and if you've gone through a lot right now, bend your knees with feet flat on the floor, wrapping your arms around to ease and de-stress anxiety naturally.

Moreover, this breathing exercise is known for its ability to relieve tension and stress, but be mindful that it may be overstimulating for some individuals.

2. Child’s Pose

For this exercise, you can use a pillow, bolster, or cushion to support your head.

Begin in an upright kneeling position in front of the pillow with your knees wider than shoulder-width apart. Engage your core. Shift your hips back to your feet and bring both hands toward your heels. Lower one ear down to the pillow, relaxing your midback area for a light stretch.

Additionally, close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Repeat the movement with your head turned to the opposite side.

Moreover, this is a more restorative Child’s Pose, which helps you reduce anxiety [⁴] and can be soothing if you feel overstimulated. 

3. Curling Like A Ball  

Lie on your back on the floor with your knees bent and your feet flat on the floor. Engage your core and bring both knees towards your chest. Lift your upper body and wrap your arms around your knees. Moreover, hold the position for several deep belly breaths, in through your nose and out through your mouth.

Additionally, being in a ball-like shape limits the amount of sensory input coming into the body, which can help reduce feelings of overstimulation.

4. Knees To Chest 

From the Curling Like a Ball position, lower your back and hips. Bring both knees to your chest and hold onto your knees with both arms. Engage your core and gently rock your hips from side to side for a good lower back and glute stretch. Depending on your comfort level, progress the movement. Relax and return to the starting position.

Moreover, this pose can be comforting if you're stressed or anxious, but be aware that it may be overstimulating for some individuals.

5. Windshield Wiper

From the Knees To Chest position, lower your feet down towards the floor with your arms at your sides, relaxing your upper body. Engage your core and lower both knees to one side. Repeat the movement in the opposite direction. Start with 1 set of 3 repetitions on each side.

Moreover, known to offer benefits that go beyond flexibility, such as improving posture, mobility, and strength, which can be beneficial in managing overstimulation. 

6. Spinal Twist

For this exercise, you can place a pillow or cushion between your legs for support.

Lie on your back on the floor with your knees bent and your feet flat on the floor, relaxing your upper body. Bring your knees towards your chest and engage your core, then twist through your lower back, pelvis, and spine to bring your bent knees to one side.

Additionally, extend one hand to the side and place your opposite hand on your top knee or wrap your top leg around the bottom leg, bringing your gaze in the opposite direction or closing your eyes. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Moreover, to make the exercise easier, bring your knees towards your chest with your arms extended to the sides, then lower your knees to one side. Hold for a few seconds and repeat the movement on the opposite side.

Often used in yoga to improve flexibility in the back, shoulders, and hips, which can be helpful when feeling overstimulated.

7. Happy Baby 

From the Spinal Twist position, return back to the center with your knees bent. Grab your big toes or the outer edges of your feet with each hand, pulling down towards the shoulders with your knees wide apart, then rock from side to side. Relax and repeat the movement. 

To intensify the movement, extend one leg, alternating legs, as you rock from side to side.

Moreover, this restorative pose can help ease the body into total relaxation. It's recommended that you practice it before bed to help with relaxation and stress relief. 

8. Side Fetal Pose

From the Happy Baby position, gently turn to one side. Rest the side of your head on your lower arm as you wrap your opposite arm around your legs. Close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth.

Moreover, it is associated with a return to our roots and promotes an internal sense of safety and tranquility, which can be very comforting when feeling overstimulated.

9. Walk The Dog

Begin in a four-point position with your hands beneath your shoulders and your knees under your hips, while  maintaining a good alignment with your head, shoulders, and hips. Engage your core, then push back with your arms, strengthening your legs and bending one knee to lift your heel off the floor. Straighten one leg and lower your opposite heel back to the floor. Repeat the movement, alternating legs.

Moreover, this pose is known for its many benefits, including stress relief and improved strength.

Progressive Exercises:

a. Downward Facing Dog 

From the Walk The Dog position, engage your core. Push back with your arms, strengthening your legs, with your tailbone pointing toward the sky. Hold this position for several deep belly breaths, in through your nose and out through your mouth.

Moreover, to make the exercise easier, soften or bend your knees. Be mindful that this position can be overstimulating for some individuals.

b. Rag Doll

From the Downward Dog position, walk your hands towards your feet. Bend your knees to allow your upper body to feel heavy. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Depending on your comfort level, progress the movement by gently shaking your head to help release tension in the neck and shoulders.

Moreover, to intensify the movement, do one of the following:

• Grab your elbows and swing your body from side to side.
• Straighten your legs or soften the knees, keeping the back of your fingers on the floor.
• Clasp your hands, then bring them behind, between your head and neck.

Be aware that these variations can be overstimulating for some individuals.

Depending on your comfort level, repeat Walk The Dog or Child’s Pose 

Cool Down

1. Corpse Pose

For this pose, you can place a pillow under your back for support.

Lie on your back on the floor with your feet hip-width apart, while maintaining good alignment in your upper body. Extend your hands to the sides with your palms facing upward. Moreover, close your eyes and take several deep belly breaths, in through your nose and out through your mouth, relaxing your entire body.

Moreover, depending on your comfort level, progress the movement by gently wiggling your fingers and toes, creating a sense of relaxation and release throughout your body. Let your fingers and toes come to rest, and remain in this pose for a few more minutes.

2. Full Body Stretch 

From the Corpse Pose position, reach your arms overhead as you stretch your legs long. Hold this position for several deep belly breaths, in through your nose and out through your mouth.

Depending on your comfort level, repeat Curling Like A Ball or Fetal Pose

3. Prayer Hands

Begin in an upright sitting position on the floor with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Moreover, press your palms together in a prayer position at chest height. Close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth.

Conclusion

For those who feel like their senses are constantly under attack, yoga provides a much-needed respite. Additionally, it's a practice that not only strengthens the body but also calms the brain, offering a path to well-being for those dealing with the challenges of an overstimulated life.

Moreover, whether at home, in a studio, or even in a quiet corner at school or work, yoga can help create a safe space to cope with the overwhelming sensations and triggers of everyday life.

“When the breath wanders, the mind is also unsteady. But when the breath is calmed, the mind is still, and the yogi achieves long life. Thus, one should learn to control the breath.” ~ Hatha Yoga Pradipika ~

Don't let sensory overload control your life. Try incorporating yoga into your daily routine to find calm amidst the chaos. Additionally, a simple yet effective yoga routine can help you manage sensory overload and reduce anxiety. Check out "our Yoga to Calm Anxiety" and start your journey to a more balanced and peaceful life today!