Yoga for Emotional Reset After a Hard Day

Does it feel impossible to come back to center right now? Maybe you’ve just had a hard conversation or work today left you feeling completely drained. I’ve been there! But here’s the good news: you don’t have to stay stuck in this state. I want to share a simple three-step process to press the reset button on your emotions. It’s perfect for sensitive women like us who feel everything deeply.

Take a deeper, slower breath—right now. Let’s start fresh.

Step 1: Breath of Joy

The absolute first method I use when I want to let go of something or shift how I’m feeling is the Breath of Joy. This powerful practice combines movement and breath to release tension and clear your mind.

Here’s how it works:

• Inhale through your nose as you swing your arms forward.
• Inhale again as you swing your arms out to the sides.
• Inhale a third time as you lift your arms overhead.
• Exhale powerfully through your mouth as you fold forward, letting out a big “Haaaaah!”

Let’s do this together:

1. Inhale forward, side, overhead—exhale and fold forward with a sigh.
2. Make some noise on your exhale if you want to.
3. Repeat two more times. After your last forward fold, stay there for a moment. Bend your knees, hold opposite elbows, and let your head hang heavy. Close your eyes if that feels good, and imagine your stress or unhelpful thought patterns rolling off your back.

Take a few grounding breaths here. Aah… doesn’t that feel better?

Step 2: Write It Down

Don’t skip this step! Grab a pen and paper and start writing. Let your thoughts flow without worrying about grammar, spelling, or structure. Just let it all out.

Sometimes it feels like there’s so much swirling around in our heads, but when we get it down on paper, it suddenly looks a lot more manageable.

Writing creates space ‘upstairs’ and gives you permission to let go of the thoughts you don’t need to carry anymore.

Pro tip: If you’re not sure what to write, start with this prompt: “What’s weighing on me right now?”

Step 3: Moving Meditation with Legs Up the Wall

This is my favorite go-to for a busy mind. The combination of a restorative pose and gentle, repetitive movement helps your body and mind reset.

Here’s how to set up:

1. Find your version of Legs Up the Wall: This restorative pose not only helps calm your nervous system but also promotes better circulation and relieves tension in your lower back and legs. It’s a gentle way to signal to your body that it’s safe to relax and let go.
• Lay on your back and rest your legs up against a wall.
• Or, place your legs on the seat of a chair with knees bent.
• For a more active variation, try ‘waterfall pose’ where you elevate your hips and balance your legs in the air.
2. Add a gentle moving meditation:
• Inhale as you open your palms and spread your fingers wide.
• Exhale as you close your hands into soft fists.
• Repeat this movement in time with your breath for 10 cycles.

This combination of physical support and intentional movement helps calm your nervous system and quiet your thoughts.

Bonus: Affirmations for a Fresh Start

Let’s close with some affirmations. Affirmations are powerful because they help reframe your mindset and create a positive emotional shift. By repeating them, you’re actively rewiring your brain to focus on empowerment and possibility rather than stress or negativity. Repeat these mentally or say them out loud:

• I have the power to reset and start fresh.
• I am healthy, strong, and capable.
• I am breathing in, and I am breathing out.

Come Back Anytime

You can return to this practice whenever you need to reset and refresh. Was this helpful? I’d love to hear your experience—send me a message on Instagram @practicewithbren

Are you done feeling overwhelmed and ready to be seen as an empowered, in-control role model? I know how life-changing meditation can be once you train yourself to sit still. That’s why I’m creating the Zero to Meditator Program to help women just like you. This 30-day transformational program will help you go from “can’t sit still, won’t sit still” to “looking forward to my daily 10min sit.”

👉 Join the waitlist here:

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Let’s take that next step together—you’ve got this!