By Charles Barnard, founder of Success Institutes.
Jake was not one to sit still.
He had a talent for finding trouble the way a bloodhound finds a scent, quick, instinctive, and with remarkable consistency.
If there was a hallway to sprint down, Jake would be the blur disappearing around the corner.
If there was a rule to bend, Jake would test it until it snapped.
His teachers shook their heads in collective exasperation, while his mother would sigh and say, “He’s just high spirited.”
Jake preferred to think of himself as misunderstood.
However, Jake’s high spirited nature had consequences.
His teachers called it “behavioral issues.”
His mom called it “nervous energy.”
Jake didn’t know what to call it, but it made his heart race in class and his chest tighten during tests.
He lay awake at night, his mind replaying every mistake, every sarcastic remark, every sideways glance from his classmates.
He felt like he was always running, but never getting anywhere.
A Surprising Solution
One afternoon, after yet another conflict with a teacher, Jake’s mother sat him down.
“Jake,” she said, “I signed you up for a yoga class.”
Jake’s reaction was predictable.
“Yoga?” he said, with all the disdain of a teenage boy forced to do something vaguely associated with hippies and crystals.
“Come on, Mom.”
But his mother’s determined look told him the conversation was over.
The following Tuesday, Jake found himself sitting barefoot on a mat in a dimly lit studio, surrounded by an even mix of men and women at least 20 years older than him.
He slouched, arms crossed, eyes on the floor.
He was not a happy camper.
Then, a gentleman who looked older than Jake’s dad (yet was clearly in incredible shape) stepped to the front of the room.
“Welcome,” said the instructor.
“I see we have a couple of new faces here. We’re all delighted you joined us. We’re going to start with our usual practice of box breathing.” he added.
“For those of you who are new, box breathing has been a vital part of my yoga training since my years in the Navy SEALs. Just follow my lead…”
Jake’s skepticism faded…
Navy SEALs? That got his attention.
He breathed in…
He held his breath…
He breathed out…
He held his breath…
Again…
And again…
After just a couple of rounds, something strange happened.
His heart slowed.
His chest loosened.
His mind quieted.
The Psychological Impact of Restorative Yoga
Restorative yoga emphasizes relaxation and mindfulness.
Unlike more dynamic forms of yoga that focus on strength and flexibility, restorative yoga involves holding passive poses for extended periods, often supported by props such as blankets and bolsters.
This encourages the nervous system to shift from the sympathetic state (fight or flight) to the parasympathetic state (rest and digest), reducing stress and promoting emotional balance (Khalsa, 2016).
Jake’s initial reaction to yoga reflected a common resistance among teens.
The idea of slowing down and focusing on the breath felt foreign, unnatural even.
However, research shows that restorative yoga’s emphasis on controlled breathing and passive stretching stimulates the vagus nerve, which lowers heart rate and cortisol levels, reducing symptoms of anxiety and stress (Ross & Thomas, 2010).
After a few sessions, Jake began to notice the difference.
His heart didn’t race before tests.
He felt calmer in class.
He no longer felt the need to sprint down the hallway between periods.
This physiological shift from sympathetic to parasympathetic dominance allowed Jake’s brain to process stress more effectively, leading to greater emotional stability.
Emotional Regulation and Improved Self Awareness
One of the most significant benefits of restorative yoga is its impact on emotional regulation.
Adolescents often struggle with managing intense emotions due to the ongoing development of the prefrontal cortex, which governs impulse control and emotional processing (Casey et al., 2019).
Restorative yoga helps teens develop greater emotional awareness by encouraging them to sit with discomfort rather than react impulsively.
Jake’s instructor, Cam, often spoke about “riding the wave.”
“Thoughts and feelings are like waves,” he’d say. “They rise. They fall. They pass.”
Initially, Jake struggled with negative thoughts and internal dialogue.
But one day, when frustration built during a math test, he remembered Cam’s words.
He closed his eyes.
Breathed in… Held his breath… Breathed out… Held his breath…
The feeling passed.
Studies show that yoga increases activity in the insula and anterior cingulate cortex, regions of the brain responsible for emotional awareness and self regulation (Hölzel et al., 2011).
Teens who practice yoga regularly demonstrate improved emotional resilience, reduced emotional reactivity, and a greater capacity to manage stress (Gothe et al., 2019).
Reduced Symptoms of Anxiety and Depression
Anxiety and depression are increasingly common among adolescents, with nearly one in three teens reporting symptoms of anxiety.
Restorative yoga helps reduce anxiety and depression through a combination of physical relaxation and cognitive restructuring.
Jake’s anxiety had once been a constant hum beneath his thoughts.
Yoga helped quiet that hum.
The combination of deep breathing and mindfulness exercises reduced his body’s cortisol levels, easing his fight or flight response.
He began sleeping better, focusing more in class, and reacting less emotionally to stressors.
Research supports Jake’s experience.
A study by Khalsa (2016) found that adolescents who practiced yoga for eight weeks showed significant reductions in anxiety and depressive symptoms.
Restorative yoga’s calming effect on the nervous system, combined with increased body awareness, allows teens to respond to stress with greater ease and clarity.
Increased Mind Body Connection and Self Compassion
Restorative yoga fosters a deeper connection between the mind and body.
Teens often struggle with body image and self acceptance during adolescence.
Yoga encourages non judgmental awareness of the body, helping teens develop a sense of self compassion and acceptance.
Jake used to see his body as something that worked against him, his legs twitched when he tried to sit still, his hands shook during exams.
Yoga changed that.
The slow, deliberate movements helped him become more grounded.
He began to trust his body’s ability to support him rather than betray him.
Studies show that yoga increases activity in the posterior cingulate cortex, which enhances body awareness and self referential thinking (Hölzel et al., 2011).
Teens who engage in regular yoga practice report greater body satisfaction and reduced body image concerns (Dittmann & Freedman, 2009).
Conclusion
Jake’s story illustrates the profound impact of restorative yoga on teen mental health.
By shifting the nervous system from fight or flight to rest and digest, restorative yoga reduces stress, enhances emotional regulation, and improves overall mental clarity.
Jake’s ability to manage stress, regulate his emotions, and feel more connected to his body reflects the transformative potential of yoga for adolescents.
Restorative yoga offers teens more than just physical benefits, it provides them with a toolkit for navigating the emotional and psychological challenges of adolescence.
Through breath, stillness, and self awareness, teens can learn to ride the waves of life with greater resilience and confidence.
References:
- Casey, B. J. The adolescent brain. Developmental Review, 28(1), 62-77.
- Dittmann, K. A., & Freedman, M. R. (2009). Body awareness, eating attitudes, and spiritual beliefs of women practicing yoga. Eating Disorders, 17(4), 273-292.
- Gothe, N. P., Pontifex, M. B., Hillman, C. H., & McAuley, E. (2019). The acute effect of yoga on executive function. Journal of Physical Activity and Health, 10(4), 488-495.
- Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
- Khalsa, S. B. (2016). Yoga for stress and anxiety reduction in adolescents. Journal of Developmental and Behavioral Pediatrics, 37(4), 281-289.
- Ross, A., & Thomas, S. (2010). The health benefits of yoga. Journal of Alternative and Complementary Medicine, 16(1), 3-12.
