Yoga and Mental Health: A Gentle Path to Inner Balance

This Mental Health Awareness Week, we honour the journey of emotional well-being and remind ourselves that caring for our mind is just as important as caring for our body. Yoga, beyond the postures, offers powerful tools to support mental health and bring more calm, clarity and connection into our lives.

woman doing nadi shodana to calm her mind.

Yoga is more than movement

When most of people think about yoga, they picture stretching poses, and physical flexibility. But Yoga goes much deeper. Rooted in ancient scriptures and philosophy, yoga is a holistic system that works with the mind, breath and spirit - not just the body.

It offers practices that gently guide us towards a more peaceful inner world, such as:

• Pranayama (breath regulation)

• Meditation and mindfulness

• Chanting (using the voice to shift energy and focus)

• Self-discipline and commitment (Tapas)

• Self-study (Svadhyaya)

These aren't just spiritual ideas - they are practical tools that help calm the nervous system, balance emotions, and strengthen our inner resilience.

How Yoga supports mental health (with simple practices)

• Reduces Anxiety and Stress

Certain types of breathwork help move us out “fight or flight” and into “rest and digest” - the parasympathetic nervous system.

Try this:

Box Breathing (inhale for 4, hold for 4, exhale for 4, hold for 4. Slowly start to increase the time) or Nadi Shodhana (alternate nostril breathing - starting inhaling through the left) are both calming and grounding.

Just 5 minutes a day can lower stress levels and bring more balance to your nervous system.

• Improves Focus & Clarity

Meditation and breath awareness help quiet the mind and train our attention. This can reduce overwhelm and bring more clarity to everyday decisions.

Try this:

Sit comfortably. Close your eyes and focus on the natural rhythm of your breath. When your mind wanders (which it will!), gently bring it back. Start with just 2–5 minutes.

• Builds Emotional Resilience

  Yoga teaches Svadhyaya, or self-study/reflection - a practice of observing our thoughts, habits, and patterns with curiosity rather than judgment. This awareness gives us more choice in how we respond to life's ups and downs, with more steadiness and less reactivity.

Try this:

At the end of the day, journal one moment when you reacted strongly. What triggered you? What might you do differently next time?

• Fosters Connection & Compassion

  Chanting - such as repeating a mantra - uses sound and vibration to soothe the mind and uplift the heart. It’s not about singing in tune; it’s about feeling the resonance. Also Yoga encourages kindness (ahimsa - non-harming or compassion) to ourselves and others. It reminds us that we are not alone. This sense of connection can reduce feelings of isolation, which are often linked to mental health struggles.

Try this:

Repeat the mantra “Om Shanti” (peace) aloud or silently for 1–2 minutes. Let the sound settle your thoughts. You can also listen to mantra recordings and hum along.

Take a quiet moment for a Metta (loving-kindness) meditation: Sit comfortably and close your eyes. Bring your hand to your heart and repeat silently:“May I be safe. May I be peaceful. May I be kind to myself.” After a few breaths, think of someone else - a friend, a loved one, or even someone you find difficult - and say:“May you be safe. May you be peaceful. May you be free from suffering.”

This practice gently expands our empathy and reminds us of our shared humanity. Over time, it can shift how we relate — to ourselves and the world.

• Creates Safe Ritual & Routine

Yoga encourages Tapas, a Sanskrit word that refers to dedicated practice, self-discipline, and inner fire. Creating a small, regular routine - like the simple act of returning to your mat, your breath, or your journal each evening - can become an anchor. A small, sacred moment of stability, especially when the world feels unpredictable.

Try this:

Pick one small ritual this week. It could be 5 minutes of breathwork before bed or writing one thing you're grateful for every morning. Repeat it daily as your own sacred anchor.

Start Small, Start Soft

Yoga isn’t about doing everything perfectly. It’s about coming back to yourself, gently and consistently. Even if it’s just closing your eyes and taking three deep breaths in the morning - that is yoga. Even one breath, one moment of presence, can shift your inner world.

This Mental Health Awareness Week, give yourself permission to pause. Breathe. Reflect. Connect. You are worthy of peace, and yoga is here to help you remember that.

Want to explore yoga beyond the poses?

In November, I'm going to run a workshop about Yoga & Resilience. show your interest here