Slowing Down to Reset: Why Yoga Works for Stress

Stress is a state we have learned to function within. We work while exhausted, make decisions while depleted, and often fail to notice the moment when tension turns chronic. It comes as no surprise, then, that Google Trends analysis showed a sharp rise in interest in anti-stress techniques toward the end of 2025. Searches for terms such as stress relief, nervous system regulation, breathwork, yin yoga, and restorative yoga are on the rise—all in an attempt to cope with our own inner tension.

In December alone, searches for relaxing yoga techniques increased by 25 percent. Why these practices in particular? Because over the past decade, this ancient Eastern discipline has emerged as one of the fastest ways to unwind. But is there truth behind the trend?

What does science say—does yoga really reduce stress?

Empirical data and randomized controlled trials suggest that yoga can reduce perceived stress and influence physiological stress markers, although the quality of evidence varies and further research is needed to determine the strength and long-term effects more precisely. Systematic reviews and meta-analyses involving adults exposed to elevated stress levels show that yoga can significantly reduce perceived stress in the short term. Some studies have also examined biological stress signals, particularly blood biomarkers, finding that yoga does indeed have a positive effect. In short: yes—science agrees that yoga helps with stress.

How does yoga reduce stress?

When we talk about yoga and stress, we’re not referring to vague relaxation, but to very concrete processes in the body. Yoga works where stress actually originates: in the nervous system, breathing patterns, and brain chemistry. Slow yoga practices combined with conscious breathing activate the parasympathetic nervous system—the part responsible for recovery and calm. This is the physiological state in which the body feels safe.

Breathing is the fastest stress switch we have. When we slow it down, we send a direct signal to the brain that there is no danger. This is why restorative, yin, and slow hatha yoga often have a stronger anti-stress effect than dynamic, cardio-based practices: they don’t add stimulation—they turn it off.

On a neurochemical level, yoga is associated with increased levels of GABA, an inhibitory neurotransmitter that reduces neural overload and contributes to a sense of calm and emotional stability. Research on cortisol, the primary stress hormone, shows promising results as well, although outcomes depend on measurement methods and context.

Types of yoga that support stress relief

If your goal is to use yoga as an anti-stress tool, choosing a style that calms the nervous system—rather than stimulates it—is essential. While yoga is often perceived as physical exercise, its true potential lies in its ability to slow us down, ground us, and restore balance.

Restorative yoga is the gentlest form of practice and ideal for times of exhaustion. Poses are held longer, supported by props, with no effort or stretching involved. The goal is not activity, but deep relaxation of both body and mind. Yin yoga works slowly and quietly as well, but reaches deep layers of connective tissue. Long holds help release chronic tension, especially the kind we carry unconsciously.

Slow-paced hatha yoga offers a balanced middle ground between movement and calm, making it suitable for those who want gentle physical activity without pressure, intensity, or competition. Classes that emphasize breathing, relaxation, and mindfulness are particularly effective in soothing the nervous system. While more intense styles like power yoga or fast vinyasa can help discharge excess energy, they are generally too stimulating to serve as therapy for chronic stress.

Five yoga poses for immediate relaxation

Balasana (Child’s Pose)
Gently stretches the back, hips, and shoulders while allowing the body to fully relax as breathing deepens and slows. Helps reduce tension and anxiety.

Viparita Karani (Legs Up the Wall)
One of the most well-known restorative poses. Lying on your back with legs supported against a wall, it improves circulation, relieves leg fatigue, and calms the nervous system.

Savasana (Corpse Pose)
Lying flat on the back with full-body relaxation and breath awareness, Savasana deeply reduces stress and tension. Often used at the end of practice as the deepest form of rest.

Paschimottanasana (Seated Forward Bend)
Performed seated with legs extended, gently folding forward. Helps release tension in the back and hamstrings while encouraging nervous system calming.

Two Knee Spinal Twist (Jathara Parivartanasana)
Lying on your back with knees bent, slowly lowering them from side to side. This gentle twist relaxes the lower back, releases the spine, and supports nervous system regulation.