1. Introduction: More Than Just Relaxation
Restorative yoga often gets dismissed as “just lying around.” If you’ve ever tried it and felt restless, impatient, or even uncomfortable in the stillness, you’re not alone. Many people associate yoga with movement, effort, and flexibility—but restorative yoga is different.
This practice is designed for deep healing. It’s not about stretching or strength; it’s about resetting your nervous system. In a world where stress and overstimulation are the norm, restorative yoga offers something rare: a space for true stillness, where both the body and mind can unwind, process, and heal.
Yet, for some people, slowing down can feel surprisingly difficult. If you find yourself resisting rest or feeling guilty when you take time for yourself, there may be deeper emotional patterns at play. Many people with childhood emotional neglect (CEN), chronic stress, or unresolved trauma struggle with stillness because their nervous system is stuck in a state of high alert.
In this guide, we’ll explore how restorative yoga can help you:
✅ Shift from stress mode (fight-or-flight) to healing mode (parasympathetic state)
✅ Release stored tension and unprocessed emotions in the body
✅ Work with resistance to stillness (instead of forcing relaxation)
✅ Integrate restorative yoga into daily life—even if you feel too busy
If you’ve ever felt like you’re always “on,” struggling to relax, or guilty for taking time to rest, this article is for you.
2. The Science Behind Restorative Yoga: How Stillness Heals the Nervous System
Restorative yoga isn’t just about relaxation—it’s a powerful tool for nervous system regulation. Unlike active yoga styles that build strength and flexibility, restorative yoga uses prolonged, fully supported postures to trigger the parasympathetic nervous system (PNS)—the body’s rest-and-digest mode.
How Restorative Yoga Affects the Nervous System
- Activates the Parasympathetic Nervous System
- When we experience chronic stress or unresolved trauma, the sympathetic nervous system (fight-or-flight response) can become overactive. This leads to constant tension, anxiety, and difficulty relaxing.
- Research shows that long-held, supported postures in restorative yoga activate the vagus nerve, which helps lower heart rate, reduce cortisol (the stress hormone), and calm the body’s alarm system (Streeter et al., 2012).
- Balances the Brain’s Stress Response
- A study published in the journal Psychoneuroendocrinology found that yoga (including restorative practices) reduces activity in the amygdala—the brain’s fear center—helping people feel less reactive to stress (Pascoe et al., 2017).
- Regulates the Breath to Reduce Anxiety
- Slow, deep breathing during restorative yoga triggers the baroreflex, a mechanism that lowers blood pressure and promotes a state of calm (Zaccaro et al., 2018).
- One study found that practicing restorative yoga for eight weeks significantly reduced symptoms of generalized anxiety disorder (Khalsa et al., 2015).
- Releases Stored Tension and Trauma in the Body
- According to the polyvagal theory (Porges, 2011), trauma and chronic stress can keep the body stuck in fight-or-flight (hyperarousal) or freeze (shutdown).
- Restorative yoga helps discharge this stored stress by giving the body a safe environment to fully relax, signaling that it’s okay to let go of tension.
- Improves Sleep and Energy Levels
- A randomized controlled trial found that practicing restorative yoga improved sleep quality in people with insomnia (Manjunath & Telles, 2005).
- Another study on cancer survivors showed that restorative yoga helped reduce fatigue and improved overall well-being (Bower et al., 2011).
Why Some People Resist Stillness
Despite these benefits, many people struggle with restorative yoga—especially if they:
- Feel guilty resting (e.g., CEN survivors who learned their needs weren’t important)
- Have a hyperactive nervous system that makes stillness feel unsafe
- Associate relaxation with vulnerability (common in trauma survivors)
If you’ve ever felt restless, impatient, or even anxious during restorative yoga, you’re not alone. Your body may not be used to deep relaxation, and it can take time to retrain your nervous system. The key is to approach the practice with compassion, rather than forcing relaxation.
3. How to Start a Restorative Yoga Practice That Works for You
Restorative yoga isn’t about flexibility or effort—it’s about allowing your body to rest deeply. But to truly benefit, your practice needs to feel safe, supportive, and personalized. Here’s how to start in a way that meets your needs.
1. Create a Safe and Supportive Space
Since restorative yoga is about deep relaxation, your environment matters. A few small adjustments can make a big difference:
- Dim the lights or use candles to signal to your nervous system that it’s time to unwind.
- Use blankets and pillows to make poses feel effortless (discomfort defeats the purpose).
- Choose calming music or silence—whatever helps you feel at ease.
- Practice in a warm room to prevent tension from creeping in due to cold.
Tip: If you feel restless in stillness, try starting with gentle movement (like shaking out your limbs or doing slow cat-cow stretches) before settling into a pose.
2. Choose the Right Poses for Your Needs
Different restorative poses support different aspects of nervous system regulation. Here are some options based on what you need most:
For Overwhelm & Anxiety → Supported Child’s Pose
- Why? This pose creates a sense of safety by gently compressing the front of the body.
- How? Kneel with a pillow or bolster under your chest, arms resting forward or by your sides.
For Emotional Release → Reclined Butterfly Pose
- Why? Opening the hips can release stored tension and emotions.
- How? Lie on your back with the soles of your feet together, knees falling open, supported by pillows.
For Chronic Stress → Legs Up the Wall
- Why? This pose helps reset the nervous system by improving circulation and calming the mind.
- How? Lie on your back with your legs resting against a wall, arms relaxed by your sides.
For Exhaustion → Supported Savasana (Final Resting Pose)
- Why? Total stillness allows the body to recharge deeply.
- How? Lie down with a bolster under your knees and a blanket over you, arms relaxed.
Tip: Hold each pose for 5-20 minutes to let your body fully shift into relaxation mode.
3. Add Breathwork for Deeper Relaxation
If stillness alone feels challenging, adding simple breathwork can help calm your mind faster:
- 4-7-8 Breathing (Inhale for 4, hold for 7, exhale for 8) → Helps quiet anxiety.
- Humming Breath (Exhale with a soft hum) → Activates the vagus nerve.
- Extended Exhale Breathing (Make exhalation longer than inhalation) → Signals safety to the body.
Tip: If breathwork feels overwhelming, simply focus on slow, natural breathing and allow your breath to settle on its own.
4. Make Restorative Yoga a Sustainable Habit
Consistency is key, but it’s important to tailor the practice to your life:
- Start small: Just one pose a day for 5 minutes can make a difference.
- Tie it to another habit: Try doing a pose before bed or after journaling.
- Listen to your body: Some days you might need more movement before settling into stillness.
Reminder: Rest is productive. The more you allow your body to recover, the more energy and clarity you’ll have for everything else in life.
4. The Best Free Resources for Deepening Your Restorative Yoga Practice
Restorative yoga is simple in theory, but having guided support can make your practice more effective and fulfilling. Whether you prefer video lessons, books, or printable guides, here are some of the best free and accessible ways to enhance your practice.
1. Free Video Resources for Guided Restorative Yoga
Soulsaol Holistics: A Gentle & Trauma-Aware Approach
If you\’re looking for deeply soothing, mindful, and body-friendly yoga practices, the Soulsaol Holistics YouTube channel is a must-visit. Their videos focus on:
- Restorative and somatic yoga for deep nervous system healing
- Guided breathwork and meditation to enhance relaxation
- Mindful movement practices for emotional release and grounding
Recommended Videos (not sponsored):
Many yoga videos focus on poses but not the nervous system shift that makes restorative yoga effective. Soulsaol Holistics stands out by guiding you into true relaxation and embodiment.
Other Great Free Yoga Channels for Restorative Practice
If you\’re looking for more variety, these YouTube channels also offer high-quality restorative yoga classes:
- Yoga with Adriene – Gentle, beginner-friendly restorative sequences
- The Mindful Movement – Yoga for relaxation, stress relief, and deep rest
- Brett Larkin Yoga – Slow, mindful yoga for stress and emotional healing
Tip: Create a personal playlist with your favorite free videos to make it easier to return to your practice.
2. Best Books on Restorative Yoga & Nervous System Healing
If you love deeper learning, these books blend restorative yoga with neuroscience, trauma healing, and nervous system regulation:
- \”The Relaxation Revolution\” – Herbert Benson, MD
How deep relaxation transforms stress into healing on a physiological level. - \”Restorative Yoga for Ethnic and Race-Based Stress and Trauma\” – Gail Parker
Restorative yoga through the lens of emotional healing and social stressors. - \”The Nervous System Recovery Guide\” – Deb Dana
Blending polyvagal theory with body-based practices like yoga.
Bonus: Some books include guided pose sequences, making them great for self-led practice.
3. Printable Guides & Journals for Integrating Restorative Yoga
Using printable guides or journaling alongside your practice can deepen self-awareness and help track changes in how you feel over time. Some useful types of resources include:
- Pose sequence guides to help structure a home practice
- Journals with self-reflection prompts for tracking your nervous system shifts
- Printable breathwork techniques to enhance relaxation
If you’d like a structured way to integrate restorative yoga, I’ve created a free downloadable guide to support you!
📌 Get Your Free Guide: \”Finding Stillness – A Restorative Yoga Resource\”
To help you integrate restorative yoga into your life, I’ve created a free downloadable guide that includes:
✅ Pose sequences for different needs (stress, fatigue, emotional release)
✅ Journaling prompts to track your experience & deepen self-reflection
✅ Breathwork techniques to enhance relaxation
✅ Additional free video recommendations
Building a Sustainable Restorative Yoga Practice
For many people, starting a restorative yoga practice is easy—the challenge is maintaining it. Life gets busy, rest can feel unproductive, and stillness can bring discomfort. Here’s how to build a sustainable practice, no matter your obstacles.
1. If You Struggle to Find Time: Keep It Short & Stack It
- Start with just 5 minutes—even one pose before bed or during a break can be effective.
- Stack restorative yoga with existing routines:
- Before sleep – Try a supported reclined pose after brushing your teeth.
- After work – Wind down with a pose while listening to calming music.
- During screen time – Prop yourself in a restorative pose while watching TV.
Consistency is more powerful than length. A little every day is better than a long session once a month.
2. If You Struggle with Stillness: Engage the Senses
- If stillness makes you restless, add soothing sensory elements:
- A weighted blanket or eye pillow to provide grounding.
- A warm herbal tea beforehand to create a transition into rest.
- Calming scents like lavender or sandalwood to associate relaxation with a pleasant aroma.
- Try restorative yoga with soft movement—start with gentle rocking or side-to-side sways before settling into a pose.
3. If You Feel Guilty About Prioritizing Self-Care: Reframe It
- Understand that rest is productive—it improves focus, emotional regulation, and resilience.
- Remember that restorative yoga helps others too—when you are regulated, you parent, work, and relate better.
- View it as an act of self-compassion rather than a luxury. Even 5-10 minutes of deep rest can reset your nervous system, making everything else easier.
4. If You Keep Forgetting or Losing Motivation: Make It Visible & Enjoyable
- Leave props (a bolster, blanket, or yoga mat) in plain sight as a reminder.
- Create a ritual around it—a favorite playlist, dim lighting, or a comforting scent.
- Keep it pleasant, not forced—restorative yoga should never feel like another task on your to-do list.
Final Thoughts: Rest as a Radical Act
Restorative yoga isn’t about perfect poses—it’s about creating space for deep rest in a world that often discourages it. Whether you practice once a week or every night, every moment of stillness is a step toward healing.
Would you like recommendations for guided videos to help you get started? Check out Soulsaol Holistics on YouTube, where you’ll find a variety of free sessions designed for real life.
Feeling restless when trying to relax? Explore: Why You Feel Restless When Trying to Relax and How to Stop It (+free PDF)
References
- Bower, J. E., Garet, D., Sternlieb, B., Ganz, P. A., Irwin, M. R., Olmstead, R., & Cole, S. W. (2011). Yoga for persistent fatigue in breast cancer survivors: A randomized controlled trial. Cancer, 117(5), 1026-1034. https://doi.org/10.1002/cncr.25607
- Khalsa, S. B. S., Cohen, L., McCall, T., & Telles, S. (2015). Principles and practice of yoga in health care. Handspring Publishing.
- Manjunath, N. K., & Telles, S. (2005). Influence of yoga and Ayurveda on self-rated sleep in a geriatric population. Indian Journal of Medical Research, 121(5), 683-690.
- Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction, and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86, 152-168. https://doi.org/10.1016/j.psyneuen.2017.08.008
- Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
- Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571-579. https://doi.org/10.1016/j.mehy.2012.01.021
- Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
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