Three simple ways to reduce stress for autoimmune disease

Dia duit agus fáilte – that’s Irish for hello and welcome – to this post that teaches three simple ways to reduce stress for autoimmune disease and rheumatoid arthritis.

If you’re reading this, chances are you have a chronic illness that impacts your life and you want to learn how to reduce stress and the symptoms of that disease.

Stress is now widely known to be a major factor in many chronic illnesses, including heart disease, all autoimmune diseases and cancer. Studies suggest that lowering stress levels can lead to greater healing and better health. Read this Harvard study.

Seven years after my rheumatoid arthritis diagnosis, I now understand that stress is the primary trigger for any flares I experience and learning how to reduce stress for autoimmune disease was an integral part of my natural approach to reducing RA symptoms.

Keep reading below to learn three simple and effective ways to use breath-work, yoga and meditation to reduce stress for rheumatoid arthritis and autoimmune disease.

How does stress impact health?

There is a big difference between acute stress, like that brought on by a single event, (perhaps a close call on the freeway or a wedding) and chronic stress, which seems to be an inevitable part of so many of our lives (sitting in traffic every day, juggling your children and the constant pain, watching the news.)

We humans are designed to manage acute stress; it is part of our evolutionary advantage – the fight, flight or freeze response. Typically, an event happens, our heart rate quickens, we breath shallowly, into our chests, and we get a rush of adrenaline and cortisol that allows us to address the stressor in the most effective way possible, with our fists or our feet!

The problem with stress only occurs when it becomes chronic. Unfortunately, today, many of us have ever-present stress in our lives. Think relationship difficulties, financial worries, the pandemic or your job, to name just a few. I am sure you can think of at least three more stressors in your life without giving it much thought. And a stressor doesn’t have to be “negative,” it can be a positive thing – you just had a baby, you took the job of your dreams in your favorite city etc…

Remember, I am not a doctor and what follows is my non-scientific explanation of what happens in my body in the presence of chronic stress. We bought a house at the end of 2022, which is a good thing, I injured my foot around the same time and my husband was dealing with significant health challenges. Over six months, as I was dealing with these 3 stressors, my body was on constant alert, flooded with cortisol and adrenaline, and my poor old immune system was tricked into thinking there was an “enemy” present and went on the attack. And “suddenly,” I found myself in a hellish flare that I am still working through as I write (Oct 2023)

Rheumatoid arthritis and stress

Rheumatoid arthritis is an autoimmune disease, meaning that it is a direct result of a malfunctioning immune system. In order to reduce symptoms of rheumatoid arthritis and other autoimmune diseases, it is essential to calm the immune system. There are many ways we can do that naturally, and not all of them work for every body; after all, every body is different.

This blog is all about soothing and healing the symptoms of autoimmune and chronic illness naturally and you can find articles here about diet, yoga, essential oils to name just a few ways to improve your wellbeing.

Today, I wanted to offer three ways (and nine options) to reduce stress for autoimmune disease; luckily for us, they are simple and effective ways to lower our stress and help us manage life. I am sure you will find an option that will suit your needs and personality

How to reduce stress for autoimmune disease

Below, I am going to teach you three simple and effective ways to reduce stress for autoimmune and chronic illness – breathing practices, yoga and meditation. They are not the only ways to reduce stress, by any means but sometimes, at least for me, it can be exhausting and disheartening to read an article about stress reduction that offers ways I cannot manage at that time.

There are lots of ways to reduce stress but some of them may not be right for your body, especially if you have chronic pain, fatigue, swelling and brain fog. Many stress relief suggestions include exercise, time with family and soothing hobbies. I know for a fact that each of these activities can reduce my stress. However, I also know that each one can also increase it, depending on the current circumstances of my health and life. Knitting when my hands and wrists are in pain is another reminder that I am losing parts of myself to this disease.

Finding stress relievers that work for you and that you find enjoyable is crucial to building and maintaining an ongoing practice that will improve your health and reduce your symptoms of RA or other chronic disease.

First way to reduce stress: breath work

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” ― Amit Ray

One of the best things about breathing is that every person on the planet already participates so it does not require any dramatic new habits or time commitments.

Something we do every minute of every day can actually change our lives. Most of us pay little or no attention to the breath and yet just five minutes a day of intentional and focused breathing is enough to notice an improvement.

Belly breathing

One simple breath-awareness technique to improve your health, ease your mind and bring balance into your life is to breathe deeply into your belly. Practice this for five minutes daily for one to three weeks and see how your stress levels reduce.

• Sit in a firm chair, feet on the floor, lengthen your spine to become tall; shoulders move back and the head lifts out of the neck.
• Alternatively, lie comfortably in bed. Place a pillow beneath your knees to support your spine. Tuck your shoulder blades under you and gently stretch the head and the neck.
• Close your eyes and notice your breath coming and going for a minute or two.
• When you are ready, allow the belly to gently fill as you inhale. You will feel the breath fill the lower belly, then gently expand the lower ribs and finally fill the upper ribs, even into the throat. Your body will feel full of breath.
• Rest a moment in this space of fullness but don’t feel that you’re “holding your breath.”
• As you exhale, feel the breath leave your body. First, you will notice your upper, then lower ribs drop and your belly will slowly empty. At the end of the exhale, gently squeeze the navel towards the spine.
• Rest a moment in the emptiness, allowing the body to inhale when it needs to.
• Practice this belly-breathing for 3-5 minutes.
• When finished, allow the breath to come back to its own rhythm.
• Notice how your body feels and slowly open your eyes.

I use this technique throughout the day whenever I think of it but especially when I am “doing nothing” – waiting at a traffic light, lying in bed, staring aimlessly at a website!!

Robin’s Breath (breath and heart opening practice):

1. Sit in a comfortable seated position, either cross-legged on the floor or in a firm chair with feet flat on the floor.
2. Close your eyes and tune in to your breath; let your mind settle.
3. Inhale and bring the hands to prayer hands at the heart, shoulder blades come together on the spine.
4. Exhale and reach the hands forward, rounding through the shoulders, dropping the head slightly.
5. Inhale and open the arms wide to a T, fingertips reaching back, jaw soft, heart reaching forward.
6. Exhale and reach the hands forward again, rounding through the shoulders, dropping the head slightly.
7. Inhale and return the hands to prayer hands at the heart.
8. Repeat steps 3-7 as many times as is comfortable and you can maintain focus on the breath.

This is a wonderful breath vinyasa to waken the body and mind; it will alleviate stress and tiredness and relieve headaches and aching neck and shoulders.

Alternate nostril breath

Most breath work and meditations begin with the same instructions: Sit in a comfortable seated position, either cross-legged on the floor or in a firm chair with feet flat on the floor. Close your eyes and allow yourself to tune in fully to your breath; notice if it catches or moves smoothly, observe your mind and how well you can focus on the breath.

1. Bring your hand (whichever you prefer) to your nose. These instructions are for those using their right hand – switch as needed.
2. Either tuck the forefinger and middle finger into the palm or rest them on the forehead.
3. Inhale deeply through both nostrils.
4. Place your thumb on the right nostril to close it. Exhale through left nostril.
5. Inhale through left nostril.
6. Remove thumb and press ring and pinky fingers against left nostril. Exhale through right nostril.
7. Inhale through right nostril.
8. Remove ring and pinky fingers and press thumb from left nostril.
9. Repeat steps 4-9
10. Continue for 5 or more minutes.

I love this breathwork practice – it clears my head, both literally and figuratively and brings fresh perspective and balance to my day.

Option 2: reduce stress for autoimmune disease with yoga

Yoga works! Not the poses that remind you of pretzels, rather the poses that allow you to heal your body in a gentle, non-aggressive way. Yoga is for men and women of all ages, all sizes and all backgrounds. For more info, read this post. With all poses, maintain long, slow, deep breathing.

Seated yoga – 3 poses (for days when you want to reduce stress for autoimmune disease but cannot get onto the floor)

• Low back release: Sit in a firm chair, feet on the floor, inhale and lengthen your spine so you become tall, with your chest and belly button reaching forward. As you exhale, round through the back, drawing the navel to the spine. Repeat for 1 minute or longer. Move slowly with the breath.
• Hip opener: Keep the right foot flat on the floor; place the left ankle bone on the right thigh. Grow tall through the spine and gently lean forward, if possible. The left hand (or elbow) can rest gently on the left knee. Do NOT round the back or push on the upper knee. Hold for 1 minute or longer. Repeat on other side.
• Gentle twist: Sit in a firm chair, feet on the floor, inhale and lengthen the spine to become tall, exhale and twist the torso to the left. If you like, hook your left arm over the back of the chair and your right hand can come to the outside of the left knee.  Hold for several breaths. Repeat on other side.

Morning & Bedtime yoga – 3 poses to begin and end each day

1. Cat/Cow pose

• Come to hands and knees, wrists under shoulders, knees under hips.
• As you inhale, lift your head and eyes, allow the chest to move forward. Draw the shoulder blades together and towards the hips.
• On the exhale, head drops, stomach lifts towards spine, back rounds.
• Repeat 5 times with the breath.
• Adjustments:
• If your wrists hurt when flat, make fists.
• Use a blanket under knees if needed for comfort.

2. Side leans and forward bends

• Sit tall on the floor, legs crossed (right foot in front). Inhale and lift arms overhead, exhale and lean forward. Allow your hands or arms to rest on the floor, take 3-5 breaths. Sit up.
• Inhale and lift your right arm overhead, exhale and lean to the left, hand or arm resting on the floor, take 3-5 breaths.
• Repeat on other side, this time with your left foot in front.
• You can also do this pose sitting in a chair, simply allow the forearm to rest on the knee if needed for balance or comfort.

3 additional poses to add to the above practices:

1. Parighasana / Gate pose

• Kneel on your right knee left leg to the side, foot flat on the floor, toes pointing forward, arms outstretched. Use a blanket for your knee if needed.
• Inhale to grow tall and as you exhale, lean to the left. Place left elbow or hand into the crook of your hip and lengthen the right arm over the head.
• Each inhale lengthens the arm, each exhale relaxes the shoulders and grows the right side.
• Repeat with other leg.

2. Eka pada kapotasana / Pigeon pose

• Place the right knee between the hands, allowing the foot to come towards the center.
• Slide left leg back so both hips face the floor. Use a block/pillow under the right buttock if necessary.
• Lengthen the spine and lean forward over the bent right knee. Rest on your elbows if needed.
• Hold for 5-10 breaths, let each inhale lengthen your spine and every exhale release the hips.
• Repeat on other side.

3. Janu sirsana / single leg forward bend

• Sit tall with the right leg stretched out in front, left foot on the right thigh. Rotate to face right foot.
• Use a strap (as shown) held in both hands, and bend from the hips as you exhale into a forward bend. Keep the shoulders on the back and the spine long.
• The goal is not to touch the head to the knee but rather reach the heart to the shin. As your hips and hamstrings lengthen you will use your hands to gently clasp the foot.
• Repeat to other side.

3rd stress relief option: Meditation

Meditation comes in many shapes and sizes and is a wonderful way to tame the “monkey mind” and reduce stress. In my experience, it is best to choose one method and stick with it for a while, at least 30 days but it’s better to keep at it for 90 days in order to create the habit and also, begin to feel comfortable with the practice itself.

Commit 10 minutes to your meditation daily and you are likely to notice subtle changes in the first few weeks.

Mantra meditation

One of the most common forms of meditation involves using a mantra (a repetitive phrase) to focus the mind. It is best to choose a mantra that resonates with you, reflecting your life’s purpose or your spiritual practice. Choose a 3-5 syllable phrase or two the same length. Some examples: “God lives in me”; “God is peace”; “I live in abundance”; “Om Namah Shivaya”.

The mantra is your point of focus; it works as a leash for the monkey mind. Your thoughts will wander; when you notice, gently come back to the mantra.

Sit on the floor or in a firm chair, feet on the floor, lengthen your spine to become tall; shoulders move back and the head lifts out of the neck.  With the inhale breathe in your mantra, on the exhale remain silent.

Guided meditation

I recently discovered a guided meditation that I have been enjoying enormously. It is from Mind Valley and is available through their free basic membership. It is called the Six-phase meditation and lasts 19 minutes and as you’d guess, has six steps to it – compassion; gratitude; forgiveness; envisioning the future; your perfect day; blessing.

There are several reasons I am very happy to recommend this meditation:

• It is short, easy to follow and free.
• The teacher’s voice is soothing and you can change the volume of the background music easily.
• It encapsulates the vital components to reduce stress and heal our body, mind and spirit.

There are also guided meditations available free on Insight Timer which I have used in the past.

Silent meditation

I love silence! When I am the only one at home, I will often go a full day or longer without saying a word to another person (except the dog) and I won’t bother turning on music, a podcast or even the telly. It is blissful.

But, I struggle enormously with silent meditation; my mind doesn’t just wander, it goes dancing away with the fairies or I doze off, only to wake up with a start and dribble on my chin. That said, some people absolutely love it and I would be doing a disservice not to mention this very effective practice here.

To practice silent meditation to reduce stress: (note: it is perfectly normal for your mind to wander, so cut yourself some slack.)

• Set an alarm with a gentle gong or calming sound.
• Choose a comfortable place to sit and get settled, either on a chair or a cushion on the floor.
• Close your eyes and tune into your breath for a minute or two.
• Shift your attention beyond your breath, perhaps you will notice the temperature of the room, subtle smells or sounds, or you might become aware of a certain body part or the feel of your clothes against your skin.
• Make the observation, label it if you’d like then bring your attention back to the breath.
• Repeat this awareness shift until your alarm sounds then gently come back to the breath and open your eyes.

Final thoughts

Choosing a simple and effective way to reduce stress when you have rheumatoid arthritis or another chronic illness is not supposed to be stressful!! Yes, it may be challenging to learn one of the practices above but it shouldn’t cause stress. If you are overwhelmed by all the options and want to try all of them, start at the beginning – do belly breathing for three to four weeks and see how you like it once you figure it out.

After that, choose the first yoga option for a month and then the first meditation option for a month. After a year, you will have cycled through the nine practices mentioned above and be able to decide which options you prefer.

There is no one “best stress relief practice” in this list. Over time, you will find the method that best suits both your needs and your personality. I’d love to hear how your experience reduced the stress in your life and hopefully also reduces the symptoms of your autoimmune or chronic illness.