Yogi MD: How to Minimize Stress in 3 Minutes

Nadine Kelly, MD

January 20, 2022

For more on the science of how proper posture and breathing can minimize stress, see Kelly's accompanying commentary.

This transcript has been edited for clarity.

Hi. I'm Dr Nadine Kelly, retired pathologist, founder of YOGI M.D., health integration coach, and yoga instructor. This is Yoga Tips for Health Professionals.

Today, I am here to provide you with quick, concise tips and tools that you can weave into your busy day so that you can not only take better care of yourself during your busy workday, but you can also, by extension, take better care of your patients.

Do you find yourself having regular headaches from tension, neck aches, shoulder aches, jaw pain, or back pain? These can result from poor posture and poor breathing.

Do you find yourself reaching for that extra cup of coffee for more energy during the day? Better posture and better breathing can diminish chronic fatigue and sharpen focus as well.

Let's start with proper posture in seated mountain pose and good breathing.

Sit tall in your chair. Let's practice good posture by sitting in mountain pose. Place your feet flat on the floor with your toes pointing forward. Stack your knees over your ankles. Point your tailbone directly down at the chair, balancing on your ischial tuberosities.

Stack your shoulders over your hips and suspend your head and neck over the center of your pelvis. A side view demonstrates head placement. Make sure you're not practicing forward head carriage by bending over a book, a chart, or a computer screen, which is stacking the center of your ear along the center of your shoulder.

Now, let's talk about breathing. Let's breathe from your abdomen all the way up to your chest on the inhale and exhale from your chest to your abdomen. On your inhale, expand your abdomen, chest, and rib cage. On your exhale, allow your chest and rib cage to relax all the way down to your belly, drawing your navel in toward your spine.

Let your breath be in and out through your nostrils. Let the breath be deep, slow, continuous, and soundless.

See you in the next video.

Nadine Kelly, MD, is a retired pathologist, experienced yoga instructor, health Integration coach, American Council of Exercise certified health coach, and host of the YOGI M.D. podcast. 

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