It's not a new trend. Nearly a decade ago, the Department of Defense began to investigate the positive effects of yoga on veterans. In 2006, the department funded research that ultimately led to a yoga-based program called iRest
. It's designed to help heal traumatic psychological wounds, including post-traumatic stress disorder.
PTSD is a severe anxiety disorder that affects more than 13 million Americans
-- not just veterans -- that results from experiencing or witnessing life-threatening events ranging from combat to child abuse. The National Center for PTSD
notes that experiences in combat can lead to PTSD
Brian Anderson, a Green Beret and co-founder of the Veterans Alternative Center
in Holiday, Florida, said, "Too often, PTSD, as it relates to vets, has a stigma of 'broken' or 'violent.' "
For that reason, Anderson said, he's careful not to label fellow veterans with PTSD. Instead, he focuses his support programs on addressing the compounded nature of their experience and the challenges they face during their transition back to civilian living.
"The positive aspect of yoga's mind, body and spirit connection helps us keep a post-traumatic growth perspective as opposed to looking for something wrong or broken," says Anderson, who includes yoga as part of his center's programming. "It's amazing to see the relief they get from an approach that reminds them that they are connected and whole."
I was recently honored to teach a yoga session at the Veterans Alternative Center. Below, I've shared three primary elements of the yoga practice I taught, leveraging research-based techniques
for abating stress symptoms in trauma survivors, including those suffering from PTSD. I also outlined ways anyone can use these strategies as part of a personal yoga practice to heal their own trauma and reconnect their mind, body and spirit on the mat.
Breathing to initiate the relaxation response
People who suffer from PTSD often experience difficulty modulating their "fight-or-flight" response. When in danger, it's natural to feel anxious and trigger your sympathetic nervous system, raising your heart rate and blood pressure while increasing your respiration and stress hormone production. However, trauma survivors are often stuck chronically in this mode, or they switch into it at inappropriate times.
Thankfully, just a couple minutes of diaphragmatic breathing can actually reverse our fight-or-flight reaction and tap the opposite, calming parasympathetic nervous system. Doing so elicits our "relaxation response," a term coined by Harvard Medical School Dr. Herbert Benson to describe lowered heart rate and blood pressure, stifled stress hormone production and slower, deeper respiration.
Lie on your back with your knees bent and feet on the floor, hip-distance apart, 6 to 8 inches from your bottom. Put a folded blanket under your head and neck for comfort. Place your hands on your low ribs to feel the expansion of your ribcage out on your inhalations and contraction back and down on your exhalations. Emphasize your exhalations like long, drawn-out sighs of relief. Pause briefly after completely emptying your lungs. Try to establish a nostril breathing pattern as follows: five-count inhalation, seven-count exhalation and two-count pause. Repeat this pattern for 10 to 20 breaths.
Yoga postures to connect mind and body