If you’ve ever paused to take a deep breath and felt a subtle shift inside — a sense of ease, of space, of “ah, there I am” — you’ve experienced the power of a mind-body moment.
Mind-body practices are exactly that: ways of bringing our attention back to the body, the breath, and the present moment, so we can support our health from the inside out. Whether it’s through gentle movement, conscious breathing, or stillness, these practices remind us that the mind and body aren’t separate — they’re always in conversation.
One of the most effective and accessible mind-body practices? Yoga.
But not just any yoga — I’m talking about the kind that slows you down, links breath with movement, and invites you to really feel your way into each moment.
Why Breath & Movement Together Matter
In yoga therapy, we often say that the breath leads the movement — not the other way around. And there’s a good reason for that.
When breath and movement are coordinated in a gentle, intentional way (think flowing into a posture on an inhale, or softening on an exhale), something powerful happens. You begin to regulate your nervous system, shift your mental state, and gently strengthen and mobilise the body — all at once.
Here’s what the research is telling us:
Breath-Led Movement Supports Heart and Nervous System Health
A regular breath-and-movement practice can help balance the autonomic nervous system — reducing the effects of stress and improving heart health. One study found that this kind of yoga significantly improved heart rate variability (HRV), a key marker of resilience and emotional regulation (Büssing et al., 2012).
Breath Awareness Enhances Mental Focus and Emotional Balance
When we slow the breath and pair it with movement, we invite presence. Research shows that this kind of synchronised breath-movement practice improves mindfulness and helps with emotional regulation (Fujikawa et al., 2018). It becomes easier to shift out of autopilot and reconnect with ourselves.
Breath-Movement Yoga Increases GABA (That’s the Calm Chemical!)
A groundbreaking study from the Journal of Clinical Psychology found that yoga practices which included coordinated breathing and movement increased levels of GABA — a neurotransmitter that promotes calm and reduces anxiety (Streeter et al., 2012). That’s science backing what so many of us feel after a gentle practice: more calm, less chaos.
It’s Not About “Doing More” — It’s About “Feeling More”
In a world that pushes us to move fast, tick boxes and push through, yoga offers something beautifully different. It invites us to slow down, soften into ourselves, and reawaken our natural rhythms.
As a yoga therapist, I work with clients to personalise these practices — because when breath and movement are tailored to your needs, they become medicine. Whether you’re navigating anxiety, fatigue, pain, or simply want to feel more grounded, there’s something here for you.
Want to try it? Start with Tadasana (Mountain Pose)
This simple yet powerful posture is a beautiful way to begin reconnecting with your body and breath. Here’s how to do it:
How to practise Tadasana:
- Stand with your feet hip-width apart or big toes touching (whichever feels more stable for you).
- Spread your toes gently and feel your feet grounding down into the earth.
- Soften your knees slightly — no locking!
- Lengthen up through your spine, imagining a string lifting you gently from the crown of your head.
- Let your shoulders relax away from your ears.
- Rest your arms by your sides with your palms facing forward.
- Take a few breaths here.
- When you are ready, on your next breath in, raise your arms up the side of your body.
- As you breathe out, lower them back to the starting position.
- Repeat this slowly with each breath.
Things to remember:
- When you are lifting your arms, if it’s comfortable for you, bring the palms to meet above your head, but if you have restrictions in your shoulder movement, just lift your arms to where it feels good for you.
- Repeat as much as you’d like, but remember when you have finished to take a few moments standing in the start position with your eyes closed to enjoy the peace this movement will bring.
Ready to explore what breath and movement can do for you?
If you are interested to find out how Yoga Therapy can help you, please drop me a line at hello@serenewellbeingtherapies.com.au or text me on 0400 508 064 and we can organise a time to chat about your needs.
