Coping with Holiday Stress: 5 Yoga and Mindfulness Tips to Stay Calm and Centered

The holiday season is here, and while it’s a time filled with joy and celebration, it can also bring a lot of stress. Between family gatherings, financial pressures, and the expectation to make everything “perfect,” it’s easy to feel overwhelmed. Throw in the extra travel, rich foods, and packed schedules, and it’s no wonder the holidays can be as exhausting as they are festive.

If you’re looking to keep your sanity this season, you’re in the right place. As both a yoga instructor and someone who’s had their fair share of holiday stress, I’m here to share some simple yoga and mindfulness techniques to help you stay calm, grounded, and even enjoy the holidays. These practices can help you cope with family expectations, improve digestion after those big meals, and stay present in the moment.

Why Yoga and Mindfulness Help with Holiday Stress

The holiday season can throw us out of balance in so many ways. The demands of family, travel, and holiday gatherings can stir up a range of emotions—anxiety, overwhelm, even frustration. This is where yoga and mindfulness come in handy. They offer simple, effective ways to calm your mind and relax your body, helping you handle everything the season throws at you with more grace.

Practicing yoga and mindfulness during the holidays can:

• Reduce stress and anxiety

• Improve digestion (helpful after big meals)

• Boost energy levels when you’re feeling sluggish

• Promote relaxation for better sleep

• Encourage mindful presence so you can actually enjoy time with loved ones

Ready to start? Here are five yoga and mindfulness tips to help you navigate the holiday season with ease.

1. Mindful Breathing for Instant Calm

When family expectations start to feel overwhelming, mindful breathing is one of the simplest ways to calm your mind. This technique doesn’t require a yoga mat or any special setup—just a few quiet moments to yourself.

How It Helps:

Mindful breathing activates the body’s relaxation response, helping to reduce anxiety and bring you back to the present moment. When you feel stressed or anxious, taking a few deep breaths can make a world of difference.

How to Do It:

• Find a comfortable place to sit, even if it’s in the car before you go into a family gathering.

• Close your eyes and take a deep breath in through your nose, counting to four.

• Exhale slowly through your mouth, counting to six or eight.

• Repeat this for a few rounds, focusing on the sensation of your breath entering and leaving your body.

2. Seated Twist for Digestion and Grounding

Big holiday meals are part of the fun, but they can leave us feeling heavy and sluggish. A simple seated twist is a great way to aid digestion, release tension in your torso, and ground yourself after a big meal.

How It Helps:

Twists help massage the digestive organs, which can relieve bloating and aid digestion. They’re also calming and grounding, making them perfect for when you need to decompress after a lively family meal.

How to Do It:

• Sit on the floor with your legs crossed or on a chair with both feet flat on the ground.

• Place your right hand on your left knee and gently twist your torso to the left, looking over your left shoulder.

• Take a few deep breaths here, then switch sides.

My Experience:

After holiday dinners, I often feel heavy and even a bit foggy. A few gentle twists help me feel lighter and more comfortable, and it’s a simple way to unwind after sitting at the dinner table for hours.

3. Legs-Up-the-Wall for Relaxation and Recharging

Holidays are busy, and it’s easy to feel run-down from all the socializing, cooking, and planning. legs-up-the-wall pose is a simple restorative pose that can help you relax and recharge.

How It Helps:

This pose is great for reducing stress, improving circulation, and gently re-energizing the body. When your legs are elevated, it allows blood to flow back to your heart, which can feel incredibly refreshing. Plus, it gives you a quiet moment to relax and center yourself.

How to Do It:

• Find a clear wall space and lie down on your back with your legs extended up the wall.

• Your body should form a 90-degree angle, with your hips close to the wall.

• Close your eyes and take slow, deep breaths.

• Stay here for 5-10 minutes, letting your body fully relax.

My Experience:

Whenever I start feeling burned out during the holidays, I take five minutes for legs-up-the-wall. It’s like hitting the reset button on my energy levels, and it gives me a moment to just be still.

4. Heart-Opening Pose for Connection and Compassion

The holidays are a time for connection, but family dynamics can sometimes make it hard to feel open and compassionate. Practicing a heart-opening pose, like Camel Pose, can help you approach family gatherings with an open heart and positive energy.

How It Helps:

Heart-openers can release tension in the chest and shoulders, where we often hold stress. They also encourage a feeling of openness and vulnerability, which can help you connect more deeply with others.

How to Do It:

• Kneel on the floor with your knees hip-width apart.

• Place your hands on your lower back for support, fingers pointing down.

• Inhale as you lift your chest and gently arch your back, opening through the heart.

• Keep your gaze forward or slightly upward. Breathe deeply for a few breaths, then release.

My Experience:

I often feel tense before big family gatherings. Practicing a heart-opener like Camel Pose helps me release some of that tension and approach these moments with more compassion and openness. It’s a beautiful reminder to let go of any judgments and be fully present with loved ones.

5. Body Scan Meditation for Releasing Stress

If you’re feeling stressed or overwhelmed, a body scan meditation can be a wonderful way to check in with yourself, release tension, and calm your mind. This is especially helpful after a long day of holiday activities or before bed to wind down.

How It Helps:

A body scan helps you reconnect with your body and release any lingering tension. By focusing on each part of your body, you can create a sense of relaxation and mindfulness, letting go of any stress you’re carrying.

How to Do It:

• Find a comfortable place to lie down. Close your eyes and take a few deep breaths.

• Starting with your toes, slowly work your way up your body, noticing any areas of tension.

• Take your time with each area, consciously releasing any tightness as you move up to your head.

• Finish with a few deep breaths, enjoying the sense of calm you’ve created.

My Experience:

The holidays can feel like a marathon, and by the end of the day, I’m often exhausted. A quick body scan before bed helps me let go of the day’s stress and get a better night’s sleep, so I wake up feeling refreshed.

Final Thoughts: Embracing Calm During the Holidays

The holidays are meant to be a joyful time, but they can also bring unique challenges. By incorporating these yoga and mindfulness practices into your routine, you can keep stress at bay and truly enjoy the season. Each of these practices—mindful breathing, gentle twists, legs-up-the-wall, heart-openers, and body scans—offers its own unique benefits for coping with holiday overwhelm.

Remember, it’s not about achieving perfection or checking off a to-do list. It’s about taking care of yourself so you can fully appreciate these moments with your loved ones. So this holiday season, take a few minutes to pause, breathe, and find your center. Here’s to a calmer, more joyful season!