When the pace picks up but your body says pause, when your mind races but your breath feels stuck—that’s stress calling for attention. And in the colder, darker seasons, it tends to show up more often.
Winter has a way of slowing us down on the outside, even as internal stress builds. The light shifts. Routines get disrupted. Motivation dips. We can feel foggy, fatigued, or disconnected. And for many, this season brings a deeper emotional weight.
But it also offers something powerful: the chance to turn inward, reconnect, and restore. That’s where the science of stress (and the practice of yoga) comes in.
Stress Is a Signal
Stress is not failure. It’s not weakness. It’s information from your body, asking for care.
When left unaddressed, stress can wear down the nervous system and affect sleep, energy, digestion, focus, and emotional balance. But when we respond with awareness, we begin to shift that relationship. And with the right tools, we build resilience.
How Yoga Supports the Nervous System
Dr. Michele Tugade, professor of psychological science at Vassar College and director of The Resilience Lab, studies how we recover from stress. Her research shows that resilience isn’t about “bouncing back”, it’s about developing practices that help us move forward, especially through hard seasons.
In her article Finding Light in the Hazy Shade of Winter, she writes: “Even when the fog rolls in, we can find our light through rituals that reconnect us to self.”
This is the heart of yoga. Practice becomes a steady ritual that helps us:
- Down-regulate the nervous system
- Reconnect with breath
- Build emotional clarity and presence
- Move energy and emotion through the body
When practiced consistently, yoga doesn’t just calm us—it reshapes how we respond to future stress.
The Power of Breath
You don’t have to move for an hour to feel the shift. Sometimes, one breath is enough to begin.
Breathwork has been shown to reduce cortisol levels, regulate heart rate, and increase focus—all of which help the brain and body recover from stress more efficiently.
Slow, conscious breathing can offer a moment of reset in the middle of a chaotic day. In the long term, it’s one of the most accessible ways to support your mental and emotional health.
Researching the Role of Yoga in Stress Recovery
According to the National Institute of Mental Health (2024), stress-related conditions like anxiety and depression are on the rise, especially among college-aged women in the U.S. And winter tends to amplify those struggles, making it harder to access the energy and clarity needed for self-care.
That’s why Manduka partnered with Dr. Tugade and The Resilience Lab at Vassar College to provide mats and blocks for an ongoing research study: Yoga for Empowerment.
This study explores how structured yoga practice can help:
- Reduce symptoms of anxiety and depression
- Support self-confidence and emotional regulation
- Cultivate resilience during transitional life stages
Learn more about the research at The Resilience Lab at Vassar College.
Practice as a Return
Winter asks us to slow down, and yoga gives us a way to do that. On purpose, and with compassion.
When the world gets loud, your mat can become a quiet refuge. When emotions feel heavy, breath can offer a gentle reset. And when you feel stuck, mindful movement can help you shift from stress to presence.
You don’t have to be flexible. You just have to be willing.
You don’t have to feel strong. You just have to show up.
This is how resilience is built: not all at once, but over time. With each breath. With each choice. With each quiet return to self.
Sources
Tugade, M.M. (2025). Finding Light in the Hazy Shade of Winter. Psychology Today. https://www.psychologytoday.com/us/blog/everyday-resilience/202512/finding-light-in-the-hazy-shade-of-winter
