The body-mind integration is the key to health and longevity. Our thoughts and emotions not only exist in the mind, but also in the body. The hormones and neurotransmitters associated with emotion can also have physical effects. By working in a body based technique, the client can change the mental interference of harmful thoughts. Ref. Bo Forbes

To help my client cope with anxiety, she will practice breath and body awareness. 2 meetings-40 min each. At the beginning and end of the session: measurement of anxiety level:1-10 scale-pulse
Session 1: breath awareness, 1-1 breath/tension-relaxation
Session 2: 1-2 breathing/self-postural adjustment to open neck and throat, deepening her breath.

My client is a female, 31 years old, married, no kids, unemployed, studying Medicine. She takes medication for ADHD and anxiety and sees a psychotherapist. She complains that she cannot study or concentrate on her college exams. She has many nightmares and is always restless. She has issues with guilt as being a "burden" to her husband and mother who helps her to pay for her college.

My client practiced breath and body awareness to release anxiety by integrating mind and body.
Two meetings-40 min each. Beginning and end of the session- measurement of anxiety level through the body and mind check-in. In a comfortable position, with closed eyes, she investigates thoughts' pace and gives them a number (1- very slow pace, 10- extremely fast). Measurement of body energy level (1- extremely lethargic-tamas, 10- intense energy -rajas). The pulse is checked. Session 1: breath awareness, 1-1 breath/tension-relaxation. Resting on the floor in a comfortable position, she checks her breath pace, quality, and space (where is the breath). She gives a rhythm to the breath, if possible (1-1). Body tension/relaxation to discerning of both. Session 2: Increase the rhythm to 1-2 and deepen the breath opening neck and throat with the "going up the stairs backward" exercise (YFEB p. 75)

Hatha yoga: Savasana or corpse pose was used to conduct the client to a state of stillness. It is actually a very challenging pose which takes long time of practice to attain the required stillness of body and mind. While in this asana, she practiced the breath and body awareness exercises. She sat in sukhasana (easy pose) to practice the "going up the stairs backward" the first time, because she could intensify the feeling of the neck moving back and the throat opening in a sitting position rather than supine. And then she practiced it in supine position. Breathing techniques or pranayamas were also used to activate the parasympathetic nervous system.
Jnana yoga: Investigating her body and state of mind, ultimately can lead her to access to her inner wisdom and realize her essence-nature as that nondual Consciousness. The way to one's true nature is the way to mental health.

First meeting:
She is very anxious because it is her exam week at college. She feels her body very tired and her mind almost hyperactive (#7 in 1-10). Her body is very tired but restless (no #). By the end of the session, she is feeling more relaxed and attributes #5 to the mind state. I tell her about the body-mind connection and how breath can help to regulate the nervous system.
Second meeting:
She designates a #6 to her mind state, which is better than the week before. Her body is not so tired this time. (#5)
Third meeting:
I changed the initial plan, and we met for one more session (explained later).
She has difficulty with the breath 1/2 range, which means exhaling double the inhalation count. I advise her to go back to 1/1 breath or just have a little longer exhalation until she feels comfortable with the technique. Mind: #5 to #4, pulse: 76 (beginning) 64 bpm(end).

- Be aware of her breath and thoughts and do the breathing techniques, at least at night 5 to 10 minutes before sleep.
- During the day observe any negative thoughts or criticism toward herself and try to see herself in a better way.
- Read a paragraph from an inspirational book before sleep. If she sleeps better, she can get more rest for the body and the mind.
- Be aware of what she is eating and drinking. Too much coffee? Coffee in excess can release stress hormones and activate the sympathetic nervous system. To reduce the stress level in the body, one must reduce the level of cortisol, which is the primary hormone responsible for stress. According to an article by the Cleveland Clinic, the best way to lower cortisol in the body is to focus on an anti-inflammatory diet, that is, fewer processed foods and more whole foods.

I applied my intended plan once I met the client. I just added one more session to the plan. I will report this better in the next item.
The goal was achieved. The intended goal was to help the client to cope with anxiety by giving her breath and body awareness techniques. She could experience some relief from tension and stress in the first and second sessions. In the third session, not only her mind and emotions were showing great improvement (according to her reports), but also her pulse demonstrated a big difference (from 76 at the beginning of the session to 64 bpm by the end of the session). These simple techniques could help her to cope with stressful situations and anxiety. I observed in the last session, during the initial talk, that she was dealing very well with a difficult situation in her daily life too.

I had to adapt the plan to my client. The first day we met she was extremely anxious and I just talked to her and gave her a very good body relaxation and breath awareness, but not breath-controlling exercise. I noticed she needed to rest and not learn anything that day. And I added one more session to teach her the 1-2 Breathing technique, that is the exhalation is double than inhalation. This is a very important technique to deal with anxiety and stress. I also just measured the pulse in the third session, when she would probably have a better result.
I learned that I don't need to stick to a plan, but observe the client that day. Her condition can change, and I have to be prepared to use the tools I learned in this program to facilitate her healing. I need to listen, have patience, and trust the process. But do not trust me and my "power to help or fix". I should just be a container.

If I was faced with the same situation again in the future, I would approach it the same way because it worked. And I'm not talking about the tools I used but the openness of possibilities approach. The tools can vary but I'm learning more and more that a yoga therapist should be always open to what is. As the clients are different, also one person is not the same every day. The yoga therapist had to be attentive to that. This approach includes the idea that although the client may look broken in many ways, if I think they need to be fixed, I'm not seeing them as a whole person and my job as a yoga therapist will not succeed. I am realizing that it is an honor for me to be part of the client's life journey. And that is the better approach.