How Yoga works for HSPs
North Carolina
Curious what Yoga in a therapy session actually looks like?
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Yoga during therapy sessions is usually tailored to how much the need arises and how open the client is to experimenting with the body.
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Most of the time, yoga techniques are weaved in among other therapy approaches while the client is sitting in a regular chair as they normally would.
This might look like practicing mindful breathing or engaging in pretzel pose while positively imagining a safe and calm place, which is actually an EMDR tool. This might be followed by pausing to notice the effect this thought process had on their internal experience, emotions, and thoughts.
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Sometimes loosening up the body or role playing a possible at home yoga practice is needed……
In this case, the session is planned in advance to be more of a moving session complete with yoga mat and intentional space for movement. During these sessions, I usually ask the client what they are noticing within their body and proceed from there with some of the above techniques. Frequency of the sessions are again tailored to the client.
Typical goals for this option include….
1.loosening up specific stress spots in the body,
2. guiding the energy to increase or decrease.
3. Creating a custom template for a daily yoga routine tailored to the client’s unique needs.
4. To provide a built in time of day as well as a consistent and active message to the body for a positive intention that is likely to last all day as a tactile reminder.
3 HSP Problem Areas and their Yogic Cures:
1. Overwhelmed
HSPs tend to be extra aware of details in their environment, which is often an awesome ability, but this also causes them to be overwhelmed with their environment sooner and more easily than non HSPs.
This is where Yoga comes in….
Yogic cure to find your ideal pace:
Phase 1: Am I safe in my surroundings?
Setting aside intentional down time for a Yoga session is a built in appointment for befriending yourself as a whole person. An invitation to let the container of time be your safety while you relax into its walls. It’s a space for letting go of striving and embracing the joy of being.
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Providing yourself a qu iet and comfortable space where you won’t be disturbed, complete with plenty of space to move.
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The clinician’s warm and welcoming tone of voice and kind smile as she invites you to show self-compassion does well to ease tension and sets the tone for a supportive and functional session.
Phase 2: Where is my body in time and space? Do I have agency over my body?
Slow Movements eliminate pressure of time even when in motion. You get to practice finding your own rhythm and enjoying simply moving to the beat of your own drum.
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Child’s pose, forward fold, plow pose, and down dog naturally allow for the eyes and ears to rest from sensing the outside world.
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Resting asanas such as corpse pose, legs up the wall, and side lying twist lend themselves to active relaxation, allowing the muscles and senses of the body to pause.
Phase 3: What sensations do I notice on the inside? What does this mean for me?
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Lengthening the exhale while breathing physically sends a direct message to the muscles to rest.
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Focusing singly on the body’s inner sensations produced by the breath can allow all other senses to rest and relax.
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Do a body scan of each part of the body, giving each muscle group time to relax completely. Notice the effect this has on your body.
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Contemplate how different life would be if you took time each day to do the above body scan within your regular schedule. What practical steps would need to happen toward that goal?
2. Boundary Issues:
HSPs tend to be extremely empathetic, which is a wonderful trait to enjoy and be enjoyed by others. But, sometimes they use this ability to a fault, which causes them confusion about their unique goals and managing their energy accordingly.
This is where Yoga comes in….
Yogic cure to Define your Freedom
Phase 1: Am I safe from distractions in my surroundings?
Just the act of setting aside intentional time of a Yoga session can serve as a boundary of time, your appointment for noticing more of yourself and going inward. It is an intentionally reserved time block for you to let go of others, devoting full attention to yourself.
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Providing yourself a quiet and comfortable space where you won’t be disturbed provides a physical boundary of four walls or the length and width of a mat between yourself and others.
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The clinician’s warm and welcoming tone of voice and kind smile as she invites you into an intention for self-compassion is explicit permission to turn the focus inward.
Phase 2: Where is my body in time and space? Do I have agency over my body?
Slow Movements allow for time to notice details on the inside of the body, both positive and negative. Planned out sequences of asanas serve as structured contexts for exploring these details.
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Child’s pose, forward fold, plow pose, and down dog naturally bring the eyes and ears into closer contact with your own body rather than with the outside environment.
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Rubbing different parts of your body with your palms, moving two different parts of your body in sync with each other, cross lateral movements, syncing breath with movement, and self-message provide context for physically nurturing, comforting, and cooperating with your own self.
Phase 3: What sensations do I notice on the inside? What does this mean for me?
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Lowering or closing eyes allows you to tune into sensations inside the boundary of your physical body.
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Lengthening the exhale physically allows the body to slow, allowing more opportunity for the mind to collect details. This helps you learn more about your physical and emotional reactions to different asanas.
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Imagine drawing a boundary between you and the rest of the world for you to spend time with and get to know you better.
Imagine what it would be made out of, how far away it would go, and how high it would be.
Consider the effects this has on your mind and body and how your body might feel in response to imagining this on a regular basis.
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Contemplate how different life would be if you took time each day to check in with your physical, emotional, and spiritual self, attuning to their actual needs. What practical steps would need to happen toward that goal?
3. Low Self-Esteem
HSPs tend to doubt themselves, in general, compared to the cultural norm. Their social preference for spending time either alone or with one or two other people differs from the cultural norm of socializing in larger, noisier groups. Their tendency to perform at much lower levels than their capability due to sensitivity to the cultural norm of being watched and timed for measurement, doesn’t help their view of themselves one bit.
This is where Yoga comes in…
Yogic Cure to Cultivate Self-assurance:
Phase 1: Am I safe in my surroundings?
Setting aside intentional time in your day to focus on you through Yoga can be confidence boosting in itself. Your body is noticing that it is being honored and is more poised to own this importance.
The clinician’s invitation to practice self-compassion is explicit permission to put yourself first at least within the confines of the session time.
Phase 2: Where is my body in time and space? Do I have agency over my body?
Asana for Self-Compassion
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Coordination between two sides of the body sends a direct message to the brain that actively lowers stress reaction. This also provides an opportunity for conquering a physical challenge, which boosts self-esteem.
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Cross arms and legs at the same time, engaging in a self hug. This sends a direct message of calm to the body.
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Actively extending the exhale while breathing physically calms the body and increases awareness of authority and choice.
Phase 3: What sensations do I notice on the inside? What does this mean for me?
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Using the voice to chant a mantra, or positive message, stimulates and soothes the vagal nerve, which sends positive and noticeable vibrations throughout your body.
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Bumble bee breath: humming on exhale (vibration)
Sitali: breathe in through curled tongue (cooling breath)
Sitkali: breathe in through teeth (cooling breath)
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Consider the concept that everything you could possibly need to achieve your dreams exists within you.
What color, shape, texture, temperature, and location does that concept take on? How does it connect with your physical body? Imagine this contact increasing ever so slowly.
Notice the effect this has on your body.
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Think how different life would be if you were able to increase your belief that everything you could possibly need to achieve your dreams already exists within you. What steps would need to happen toward that goal?
I’ve personally witnessed many of my clients transition from anxiety, overwhelm, and enmeshment to self-assured, even paced, boundary-setters.
If you are ready for a more purposeful , self-assured, and rewarding life, make an appointment today. You don’t have to keep suffering, I can help.