When You Feel Overwhelmed This May Help

Overwhelm doesn’t always arrive with a warning.
Sometimes it builds slowly…. tiny moments stacked too high. Other times, it hits like a wave: one email, one comment, one piece of news too many.

We often think of overwhelm as a mindset or a mood.
But it’s more than that.
It’s a full-system signal:
Your body, your emotions, your nervous system, your spirit—all calling out at once.

It might feel like fog in your head. Tightness in your chest. Irritability, exhaustion, or a sense that if one more thing happens, you might just shut down.

And when that happens, what do most of us do?

We push harder.
We scroll.
We snap.
We try to pretend we’re fine.

But what if we didn’t?

What if, instead of powering through, we softened toward ourselves?

Start Here: Interrupt the Spin

Overwhelm thrives on momentum. One thought piles on the next, and soon you’re in a cyclone of “too much.”

The most powerful thing you can do? Interrupt the swirl.

Close your eyes. Drop your shoulders.
Notice your your feet. Wiggle your toes. Press them into the floor.
Notice one true thing in this moment. Maybe it’s “I’m safe.” Or just “I’m here.”

Move With Intention (Not Intensity)

You don’t have to get on your mat.
But if you can, move—slowly. Gently. With presence.

Reach your arms overhead. Let out a sound or a sigh as you exhale.
Sway side to side. Cross your arms, palms on shoulders and give yourself a gentle hug.
Walk barefoot outside, if that’s possible.
Let your body speak the language of “enough.”

Choose One Kind Thing

When your mind is racing, it’s easy to feel like everything needs attention.

Instead, try this:
Do one kind thing for yourself.

Drink a glass of water without multitasking.
Sit quietly for two minutes.
Call a friend.
Step outside and look at the sky.
Place your hand over your heart—not for dramatic effect, but because it helps.

Let It Be Messy

You don’t have to figure out why you feel overwhelmed.
You don’t have to fix it, analyze it, or shame yourself for not handling things “better.”

Sometimes overwhelm means you care deeply.
Sometimes it means your nervous system is frayed.
Sometimes it’s just... Tuesday.

All of that is okay.

At Flow, we always say:
You don’t need to show up a certain way to be here.
You just need to show up.

So if everything feels like a lot right now, come as you are.
We’ll meet you there—with movement, stillness, breath, and space to soften the edges.

You're not alone.
And you're not broken.
You’re just in need of a moment to land.

Don’t Skip the Stillness: Why Savasana Might Be the Most Important Pose of All

Let’s talk about the part of class so many of us are tempted to skip: Savasana.

It’s easy to think of it as just a quiet moment at the end. But in truth? It’s where the real magic happens.

Savasana isn’t a bonus nap at the end of your practice —it’s the ultimate recovery and integration of every move and every breath you experienced in class.

When you give yourself those final minutes of stillness, all kinds of good things start to happen:
→ Your breath softens and slows
→ Your heart rate steadies
→ Cortisol levels drop (aka: stress hormones take a back seat)
→ Emotions can surface and move through
→ The nervous system flips into “rest and digest” mode
→ And your body finally receives the message: “You’re safe now.”

Unlike regular rest, Savasana is conscious stillness and a practice of presence. You’re not asleep, but you’re not doing. You’re simply being—and that’s what makes it so healing.

Even just 3–7 minutes in Savasana can bring your whole system back into balance.
It’s a full-body exhale. A return to center.

And if it feels hard to stay still? That’s okay. You’re not doing it wrong.
You’re practicing. Each time you linger, you’re strengthening your ability to pause. To listen. To let go.

So next time you roll up your mat, don’t rush off.
Let yourself linger.
Lay down and land.
Give yourself the gift of those final few minutes…. and let them do their quiet, powerful work.

Because integration is the yoga. And you are absolutely worth the pause.

How to Practice Savasana

Here are a few ways to make Savasana feel more supportive and nourishing for you:

• On your back – the classic version. Let your arms and legs fall naturally, palms open, eyes closed.

• With support under your knees – a rolled blanket or bolster here can release tension in the lower back.

• Legs up the wall – great for calming the nervous system, improving circulation, and grounding anxious energy.

• On your belly – comforting if you’re feeling ungrounded or activated. Try turning one cheek to the side, arms resting beside or under you.

Set the Mood

A few simple shifts can make a big difference:

• Dim the lights or turn off harsh overheads.

• Use an eye pillow to help you turn inward and soothe your nervous system.

• Place a blanket over your body—your body temperature may drop as you begin to relax.

• Soften your jaw, unclench your hands, and let the ground carry you.

This is your time to rest with intention. To soften, to listen, and to simply be.

6 Tiny (and Almost Free) Ways to Give Your Health a Little Glow-Up

You know when you just want to feel a bit better — not a total life overhaul, just a little reset to get your energy flowing and your body feeling more like you again? Some of the best health habits aren’t tucked inside a fancy supplement bottle or $700 dollar red light face masks :). They’re hiding in the tiny, everyday choices — the ones that don’t cost much but quietly add up to something really good.

#1. Add a Pinch of Sea Salt to Your Morning Water

I used to just sip plain water in the morning, but adding a little sea salt makes me feel so much better. The salt helps your body absorb the water better — especially first thing, when you're a bit dehydrated from sleep and the tiny pinch gives you natural electrolytes like magnesium and sodium, which support energy, focus, and hydration. I think of it like a soft landing into the day and always before I reach for my coffee ;).

#2. Let the Morning Light Hit Your Face ☀️

This one's so easy to skip — but it makes a huge difference. Step outside for a few minutes (or open a window) and let the early sun hit your face — no sunglasses if you can. Natural light works best without glass in between you and the sky, since windows filter out the wavelengths that help reset your circadian rhythm. That reset means better sleep at night, steadier energy during the day, and less brain fog.
Bonus points if you catch the golden light at the end of the day too!!


#3. Scrape Your Tongue in the Morning

This one’s straight out of ancient yogic tradition — and honestly, it’s oddly satisfying. Before brushing your teeth, use a tongue scraper (or the back of a spoon if you don’t have one) to gently remove the coating that builds up overnight. Not only does it freshen your breath, but it also supports digestion, oral health, and helps clear out toxins your body was busy processing while you slept. It takes 10 seconds and makes a surprising difference in how you feel.

#4. Stand Up and Shake It Out for 30 Seconds

When I’ve been sitting too long (aka most workdays), a quick shake — like full-on wiggly limbs, wrists, ankles shoulders, legs, everything — works (almost) better than another cup of coffee :). It gets your blood moving, clears a little brain fog too! Try it between Zoom calls or after scrolling too long. No one's watching (and if they are, maybe they’ll join in).

#5. Go Phone-Free + Chew Slower at One Meal

You’re probably already doing it right — more whole foods, less processed stuff, paying attention to what makes you feel good. But here’s something a lot of us skip (myself included): chewing slower. Slowing down your bites — especially if you’re phone-free and actually tasting your food — helps your body absorb more nutrients, supports better digestion, and reduces bloating. Even just choosing one meal or snack a day to eat without distractions and chewing a little more mindfully can shift how your whole body feels.

#6. Stretch or Lymph-Tap Before You Scroll

Scrolling is such a reflex. Lately I’ve been trying to pair it with something that reminds my body I’m still here. Before you scroll, try a quick stretch, shoulder roll, or even a few seconds of lymph-tapping (lightly pat your chest, arms, and legs to get things flowing). It’s a small way to stay grounded while you dive into the digital universe — and it helps neutralize that spacey, overstimulated feeling afterward.

Sleep Well

The Secret to the Best Sleep? A Few Simple Moves Before Bed….

If you’ve been tossing, turning, or just lying awake with a brain that won’t quit—it’s okay. You’re not doing anything wrong. Life is full, your mind is busy, and rest doesn’t always come easy.

I want to share something that’s been making a huge difference for me that doesn’t involve buying another fancy sleep supplement (though I always recommend a good silk eye pillow like this one or this one).

A gentle 15 minute yoga practice before bed.

Just a few slow stretches. A couple of deep breaths. A pause before the lights go out. It’s less about doing yoga right and more about giving your body a moment to catch up and exhale from the day.

Yoga for Sleep Mini Class perfect to help you fall asleep faster and sleep more deeply.

Why It Works

A little bit of movement, especially the ones we’ve included in this sequence helps quiet the buzz—physically and mentally. You might not even realize how much you're still carrying until your shoulders start to soften and you feel your breath slow down.

You don’t need a mat. You don’t need to be flexible. You can do this right from your bed!

Bonus Tip: Set the Rhythm

Try your best to keep your sleep and wake times consistent— it doesn’t have to be exact, but giving your body a steady rhythm helps more than most of us realize.

And if you can? Get outside in the morning, even for a few minutes. Let the sun hit your face while you sip your coffee or walk the dog. It wakes your body up in the best way. Same thing at the end of the day—catching even a glimpse of the sunset can help your body start winding down.

Finally, for an extra sleep boost…. if you’d like a guide to ease you into sleep, we made you a bedtime meditation too ;).
✨ Listen to it here

We’re so glad you’re here with us. Wishing you deep rest tonight and a brighter morning ahead. Let us know how it goes!

warmly,
Debra
debra@flowyogacenter.com

TAPPING AWAY YOUR STRESS

✨ Need a Reset? Try This 2-Minute Energy Tapping Sequence

Feeling scattered or low-energy? This simple EFT (emotional freedom technique) tapping practice can help you clear the mental fog and shift into focus.

Start by gently tapping the side of your hand while saying (aloud or silently):
“Even though I feel a little unfocused, I deeply accept where I’m at — and I’m open to feeling clear and energized.” (Repeat 3x)

Then tap each of these points, one by one, while saying the affirmations:

• Eyebrow: “I release the noise.”

• Side of Eye: “I welcome focus.”

• Under Eye: “I’m tuning in.”

• Under Nose: “This moment is enough.”

• Chin: “I feel steady.”

• Collarbone: “I return to myself.”

• Top of Head: “I am here now.”

Breathe in deeply. Exhale slowly.
You’re back. And we’re so glad to be with you!