“Sometimes slowing down is the hardest part,” advised the yoga instructor, Rosie, during our beginner class. I meditated on this comment for the rest of our session and found myself returning to it throughout the day. Slowing down. Giving ourselves space to feel. Paying attention to our breath, noticing how our bodies feel. This sounds simple, basic. Then why is it incredibly difficult for most of us?

When I started taking yoga – which was recommended for my anxiety – I hated it. Well, let me clarify: I enjoyed “savasana”, the final pose at the end of each class in which we would lay on our mats and close our eyes. It reminded me of nap time in preschool. But the rest of the class? I was in mental agony. I couldn’t slow my thoughts down. The breathing part annoyed me. I know how to breathe in and out!  I tried to concentrate on the poses, but everything was so slow. Sixty minutes felt like sixty years.

Then I read The Body Keeps the Score by Bessel van der Kolk. Dr. van der Kolk is a leading expert in trauma, and his work initiated with war veterans suffering from PTSD. A key premise to his understanding of trauma is the interconnected relationship between the mind and body. To put it in basic terms, the body often responds to perceived threats (real or not) quicker than the brain, which is why we sometimes have tightness in the chest, sweaty palms, flushed skin, and other uncomfortable, anxious physical symptoms before the mind even recognizes what is happening. These physical sensations can feel overwhelming, even scary, such as with panic attacks. When the body takes over, we can feel helpless, and it is very difficult to engage our rational brain. Yet we need the rational brain to help determine if the threat is real and engage in critical thinking for problem solving.

As I researched this connection between the mind and body, I developed a grudging appreciation for yoga. I began to understand that yoga is a practice. When we practice something, it means trying and sometimes failing. This is not easy for an anxious mind; however, yoga is also about moving at your own pace and feeling empowered to listen to your body. This is how we learn to read and respond to the messages our body is sending us.

Yoga isn’t for everyone, and that’s okay. How else can we develop more awareness of our mind-body connection?  First, remember that everything new requires practice. Practice these techniques when feeling calm and regulated, so it becomes familiar and easy to reach in a moment of stress:

Breathing. Yes, I mocked this. But there is a difference between how our body automatically takes a breath and controlled breathing that slows down our thoughts and focuses on the body’s reactions. There are different kinds of breathing exercises, but one of the simplest is diaphragmatic breathing. Many of us breathe with quick, shallow breaths. To make the breathing deeper, put a hand on your chest and take a deep breath that fills your belly. Think of a baby in deep sleep, how their chest rises and falls. Breathing deep reduces stress and anxiety.

Grounding techniques. These techniques connect us physically to our surroundings and help us feel present in the moment. It doesn’t get any easier than paying attention to your feet. Place both feet firmly on the ground. Notice how stable and strong it feels. Feel the weight of your legs pushing into your feet, the energy moving between ground and your body. Let it center you and give you focus.

Having anxiety has made it challenging to build my mind-body connection. My mind wants to “go, go, go!”, like it is running away from feelings and emotions (sometimes it is).  Yoga has helped me create discipline around this process. But I have also found that there are a surprising number of opportunities throughout the day to incorporate mind-body techniques like the ones listed above. For example, rather than scrolling through your cell phone in the grocery checkout line, take a moment to focus on your breathing. Notice what is happening in the store or briefly close your eyes; pay attention to how your body is feeling. Resist the impulse for distraction. The mind-body connection is strengthened when we slow down and pay attention to our body’s messages. Sometimes we treat our body like an enemy, especially when our bodies are aging. But the body is begging to be heard. Many of the answers we crave about how to improve our mental health can be found right within ourselves – if we are willing to slow down and listen.