Description
Discover how yoga, breathing techniques and gentle movement can support relaxation, self-awareness and overall well-being.
In this Mayo Clinic kidney education session, registered nurse and yoga instructor Stasha Bittner introduces the foundations of yoga and self-care, including the eight limbs of yoga, the role of the vagus nerve in the stress response, and practical techniques for calming and centering the body.
Follow along with guided breathing exercises including belly breathing, box breathing, bunny breath and alternate nostril breathing, then explore a gentle chair yoga sequence designed to make movement more accessible.
You’ll learn how small moments of intentional breathing and movement can become practical self-care tools — whether you’re managing a chronic health condition, spending extended time in a dialysis chair or simply looking for ways to bring more calm and movement into your day.
Topics include:
• Yoga as more than physical poses
• Self-care and the eight limbs of yoga
• The vagus nerve and the stress response
• Breathing techniques for relaxation and focus
• Gentle chair yoga and accessible movement
• Ways to incorporate breathwork into daily life
0:00 Welcome and Speaker Introduction
4:19 Yoga, Self-Care and Presentation Goals
6:52 Understanding Yoga Beyond Physical Poses
7:34 Why Self-Care Is Essential
8:50 Exploring the Eight Limbs of Yoga
10:19 Yamas: Ethical Principles for Daily Life
12:19 Niyamas: Self-Awareness and Inner Well-Being
15:33 Movement, Breath and Meditation Practices
17:43 The Vagus Nerve and Stress Response
19:14 Vagal Toning Through Breath and Self-Care
21:29 Guided Belly Breathing Exercise
24:40 Box Breathing for Relaxation and Focus
27:33 Bunny Breath and Alternate Nostril Breathing
31:47 Gentle Chair Yoga and Movement
39:47 Kundalini Flow and Seated Yoga
50:29 Questions, Practical Tips and Closing Discussion
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