Why Your Workout Alone Won’t Cut It for Stress Relief

I used to rely on exercise alone to manage stress — and I know I’m not the only one. Like many people, I found that moving my body helped clear my head and release tension.

Whether it was a long run, a fitness class, or a strong yoga session, I’d feel better… for a while.

But I still couldn’t fully relax.

My mind would race ahead to the next item on my to-do list, and I never quite felt settled.

Over time, I realised there were steps missing — and those steps were breath and stillness.

Exercise is an incredible tool, and it’s essential for our physical, mental, and emotional wellbeing. But the real magic happens when we follow movement with deep, intentional rest.

Once I started incorporating breathwork and stillness into my practice, I felt a huge shift. I began to truly manage stress, not just temporarily escape it.

In the wild, animals instinctively move through the stress cycle — after a burst of energy, like escaping a predator, they shake it off and return to a calm state.

They don’t overthink it. They move, they rest, and they recover.

Humans? Not so much.

Many of us struggle to switch off, even when we’re exhausted.

The stress of the day lingers, and instead of resting deeply, we stay stuck in a cycle of overthinking and tension.

This is where yoga can help, not just by relaxing us, but by training our bodies to recover from stress more efficiently.

The Science of Stress & Recovery

When we face a challenge — whether it’s a tough workout or an unexpected life event — our nervous system kicks into high alert. This is useful in the short term, but if we stay in this heightened state for too long, it drains our energy and impacts our health.

We also experience small stresses throughout the day — rushing to meet a deadline, dealing with a difficult email, or juggling multiple tasks. These low-level stressors can add up, keeping us in a state of chronic low-level stress, which over time, takes a toll on our bodies and minds.

A key indicator of how well we handle stress is heart rate variability (HRV) — the variation in time between heartbeats. A higher HRV suggests that your body is good at shifting between activity and relaxation, while a lower HRV often means you’re stuck in a stress response.

Yoga, particularly the combination of short physical challenges followed by deep rest, can help train your nervous system to switch more efficiently between these states.

Move, Rest, Recover: The Yoga Approach

The magic happens when we balance effort with ease. Think of a well-structured yoga class:

1️⃣ Challenge the body – Poses that require strength, balance, or endurance activate the sympathetic nervous system (our “go” mode).

2️⃣ Deep, conscious breathing – This starts to bring balance, slowing the heart rate and calming the mind.

3️⃣ Rest deeply – A long Savasana (or even better, Yoga Nidra) allows the body to fully shift into the parasympathetic nervous system (our “rest and recover” mode).

By regularly practicing this cycle of exertion followed by intentional relaxation, we train our bodies to recover faster — not just after workouts, but from everyday stress too.

Managing Stress In Daily Life

You don’t need an hour-long class to experience these benefits. Try this:

1️⃣ Movement – A few Sun Salutations, a brisk walk, or any short burst of physical activity.

2️⃣ Breathwork – Slow, deep breathing (like extending the exhale longer than the inhale) to activate the relaxation response.

3️⃣ Rest – Even 5–10 minutes of lying down in stillness can help your nervous system reset.

The key to manage stress is intentional rest — not scrolling on your phone, but actually switching off.

Ready to Manage Stress Better?

If you want to start to manage stress with a little support, check out my Online Yoga Membership, where you’ll find over 50 videos designed to help you balance movement with deep relaxation. Whether you need an energising flow or a calming practice, the video vault has something for you.

Until next time, wishing you Less Stress & More Yoga,
Paula 😃🙏

Practice with me live on Zoom! 😃

Before you go, I’d love to invite you to join my online movement & mindfulness classes!

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