How Yoga and Breathwork Helped Me Overcome the Fight-or-Flight Response

Hi — how is your day going?

I want to ask you something: how do you react when things don’t go the way you expect, or when something challenging shows up unexpectedly? Do you get frustrated, or can you step back and take a breath before reacting?

Learning to Let Go of Fight-or-Flight

In the past, I would immediately go into fight-or-flight mode whenever something didn’t go as planned. Those two responses rarely served me well—in life, in customer service, in business, or in relationships. I knew I had work to do.

As a child, I had a short fuse, and it often got me into trouble. My lack of tools for frustration and emotional release even led to injuries. I still remember the first bone I broke at age 11 while fighting with my little brother at the park. What started as a simple game turned into a wrestling match that ended with me falling back and breaking my wrist. That pain was unforgettable, and the experience stuck with me—not just physically, as my wrist still aches with the changing seasons, but emotionally, as a lesson in what anger can cost.

From Outer Strength to Inner Work

For years, I thought sports and exercise were the answer. Playing sports, lifting weights, running, and wrestling all helped me release energy. But while they made me strong and fit, they didn’t bring me peace.

Even after recovering from back injuries with the support of alternative therapies, cannabis, and CBD, I still found myself reacting the same way when tested. My body would heat up, my muscles would tighten, and I could feel the anger rising. That’s when I realized I had done all the outer work but none of the inner work.

So I changed my approach. I stopped personal training and shifted toward yoga and meditation.

Discovering the Power of Yoga

A colleague of mine—a dedicated yogi—had always encouraged me to give yoga a real try. My first consistent yoga practice was eye-opening. I felt calm, centered, and safe in a way I hadn’t before.

I started with heated vinyasa yoga, which combines breath with movement in a warm environment. I had no idea how much I would sweat in 45 minutes, but I loved it. For months, I went to class frequently and fell in love with the practice.

Yoga led me to breath-work, meditation, and a deeper understanding of moving with intention. It taught me that yoga doesn’t just happen on the mat—it’s a practice you carry through life.

Finding Peace in Practice

Through yoga and mindfulness, I’ve learned to slow down and observe my reactions. Instead of immediately responding in frustration, I now take a deep breath, step back, and ask myself where that emotion is coming from.

The change has been profound. My relationships have improved, my patience has grown, and my body feels stronger yet more peaceful. I still have moments when I react without thinking—but now I can forgive myself, analyze what happened, and move forward without carrying the negative energy.

Moving with Intention

Today, when I lift weights or exercise, I do it with mindfulness and gratitude for my body. Yoga has connected me to my physical and emotional self in ways I never thought possible. I no longer work out just to release tension—I move to align my body, mind, and spirit.

Tools That Help

• Meditation (here is a 10 minute guided mediation with Dr. Jasmine May)
• Yoga
• Breath-work
• Time in nature

These practices help prevent flare-ups and build emotional resilience. Even when treatments aren’t available—like at work or while traveling—you can always breathe, center yourself, and be present.

— David Yrigoyen (mmj_david)