Stay grounded, stay connected, stay present.
The festive season is celebrated around the world as a moment of connection, joy, and abundance. Yet research shows that it’s also one of the most psychologically stimulating times of the year.
According to the American Psychological Association, 38% of people report increased stress during the holidays, often due to social demands, disrupted routines, travel, and changes in sleep or diet.
That’s why yoga, mindfulness, and nervous system awareness are invaluable at this time.
Yoga doesn’t ask us to withdraw from the season — it teaches us how to meet it with balance.
As Lao Tzu wrote: “If you are at peace, you are living in the present.”
This guide offers simple, evidence-informed tools to help you stay anchored while fully enjoying the wholesome and indulgent moments of the holidays.
1. How to Regulate Your Nervous System During the Festive Season
The holiday period can activate both sides of the autonomic nervous system:
- Ventral vagal (safety, connection, belonging)
- Sympathetic (stress, action, overstimulation)
Studies on vagal tone show that slow exhalation is one of the fastest ways to downshift from stress to calm.
Conscious Breathing
Try a simple pattern: inhale for 4, exhale for 6.
A longer exhale activates the parasympathetic nervous system and tells the body: “You’re safe.”
Reconnect Through Touch
Place one hand on your heart, one on your lower belly.
Let your breath meet your hands.
This somatic technique is shown to reduce cortisol and increase feelings of emotional safety.
Micro-Moments of Stillness
Even short breaks matter. Neuroscientist Andrew Huberman notes that a single slow breath can shift your physiological state.
Try:
• Step outside for 2 minutes
• Sit quietly before bed
• One Yin pose to settle your fascia
Your practice doesn’t need to be big — just consistent.
2. Keeping Your Yoga Practice Alive (Even When Life Gets Busy)
Your yoga routine may naturally shift during the festive season — this is normal. Instead of striving for perfection, embrace a gentler truth:
“A little practice done consistently is better than a long practice done rarely.”
— Yoga Sutra 1.14 (abhyasa)
A 10-Minute Morning Ritual
A short sequence is often more sustainable:
- Cat–cow
- Seated twist
- Gentle forward fold
- 5 rounds of alternate nostril breathing (shown to reduce anxiety and mental fluctuations)
One Yin Pose Each Evening
Choose:
Butterfly • Caterpillar • Legs-Up-the-Wall
Hold for 3–5 minutes.
Research on fascial hydration shows that slow, long-held stretches improve elasticity and emotional regulation.
Remember Abhyasa — Steady Practice
Transformation occurs through repetition, not intensity. Even 5 minutes a day keeps the pathway open.
3. Enjoying Festivities with Mindfulness & Balance
Yoga does not ask us to restrict — it asks us to be awake while we enjoy.
Many holiday traditions involve food, travel, late nights, spiritual rituals, gatherings, and sacred spaces. Let it be joyful, and introduce small moments of awareness.
Eat with Presence
Mindful eating research shows benefits such as:
- Improved digestion
- Reduced emotional eating
- Enhanced satisfaction
Try savouring each bite, pausing between mouthfuls, and noticing when the body feels full.
Balance Stimulation with Softness
After social events, give your system space to settle:
- One slow exhale
- Lie down for two minutes
- Stretch your spine
- Place your legs up the wall
A 2020 study in Frontiers in Psychology found that brief restorative practices significantly reduce nervous system arousal.
Practice Compassion for Yourself; “Be gentle. No one is perfect. You are growing.” (repeat this affirmation whenever you need to!!)
The festive season is not about flawless behaviour — it’s about genuine presence.
When we meet the season with mindfulness, the holidays become opportunities for deeper connection — with ourselves, with others, and with the world around us.
Remember: A few slow breaths, a moment of grounding, and one simple practice can shift everything.
Continue Your Practice With Us at Ananda: If you feel inspired to deepen your practice in 2026, we would love to welcome you to Koh Phangan.
Upcoming offerings include:
