“Not Doing” is a Skill Worth Practicing

In a recent intention-setting discussion in our teacher training program for 2025, I reflected on a pattern that I feel present both personally, and with the yoga community I work with (aka, you!). As a chronic “doer”, it takes more than a bit of convincing for me to take a break and relax. However, this year, I’ve resolved to understand and practice the skill of “not doing”. Here, I want to share some insights into how non-conscious, small acts of chronic doing-ness can add up to deep-seated patterns, which can shape the course of our mental, emotional and physical lives; and how small acts of “non-doing” can interrupt these patterns, allowing us to be mentally and physically flexible, and so much more.

Have you ever noticed, when you weren’t previously paying attention, that your face is holding a tense expression? Maybe your shoulders are slightly lifted, and your stomach muscles are tense?

When awake, even when you’re at rest, your body has its unique “default state” formed by tonic holding patterns in your muscles that reflect years of habitual movements and reactions. This default state operates without your awareness, subtly shaping your posture, movements, and even your thoughts and mood.

What would happen if we could get better at softening this grip? What if we could relearn how to “not do” and open up the space of possibility with fewer limitations? What would it mean for not only your body but also for your head and heart?

Throughout our lives, we become remarkably good at engaging in physical habits called motor patterns. Through learning and repetition, you can effortlessly type, grip a pen, or stand up from a chair. These patterns are deeply ingrained in your nervous system, thanks to the efficiency of the brain’s power to create automatic sequences of movement.

But there’s a flip side to this efficiency: we can become very good at what we do but less skillful at extricating ourselves from “doing”. We may take for granted that not doing is easier than doing. But in fact, it’s not easy, or at times, it’s not even possible to voluntarily release this muscular tension once activated. Over time, this can lead to stiffness, weakness, loss of mobility, and a feeling of inertia. Without practices to release this tension, it can contribute to the development of chronic pain and chronic stress. Moreover, this has far-reaching effects beyond our bodies, influencing our thoughts and emotions.

An important concept relating to how we work on the inside is that we are replete with “loops”. There is no simple “when I do this… that happens” cause-effect relationship. What we think, feel, and do constantly forms feedback loops, sometimes “vicious circles” and sometimes virtuous! In this discussion, our body continually provides feedback, through the nervous system, to our brain about our physical state and relationship with our environment. This interplay creates a feedback loop, where physical tension can reinforce ruminating thoughts, feelings of stress and anxiety and signal the body to maintain or increase tension. This bidirectional relationship between the body and mind is known as embodied cognition. Furthermore, research suggests that holding the body in a state of tension relates to reduced cognitive flexibility and the ability to adapt thoughts and behaviours to new situations.

This is why the art of “not doing” is so essential. It’s not about passivity or giving up. It’s about consciously disrupting these feedback loops to allow the body and mind to recalibrate and return to a natural baseline. Learning to let go creates space for spontaneity, ease, and creativity, qualities that may be lost under the weight of “doing”.

In yoga, we are very particular in alignment – not only with what we do to actively hold a pose, but also where we can soften and cultivate a balanced sense of effort and ease. Savasana (corpse pose) is an ideal setting to practice the art of complete “not doing.” It might seem like simply lying on the mat, but for many people, it’s one of the most challenging poses. Why? Because it requires a deliberate effort to release unnecessary tension, not just physically but mentally and emotionally as well.

For some, lying still can feel profoundly uncomfortable, and not just physically. The body’s default tension might resist the invitation to relax, and the mind might race to fill the silence. However, with consistent practice, savasana can help train the nervous system to shift from a state of activation to one of relaxation, and this impacts our physical and mental state.

Letting go of tension is a skill that requires practice, especially as we age. The patterns of tension we accumulate over a lifetime don’t disappear on their own. Fortunately, this skill can be developed intentionally. Here are some practical steps to begin:

1. Body Scans and Cultivating Awareness: Spend a few minutes each day scanning your body for tension. Start at the top of your head and work your way down, consciously softening each area.
2. Mindful Breathing: Practice slow, deep breaths to engage the parasympathetic nervous system. Focus on extending the exhalation, which naturally calms the body.
3. Progressive Relaxation: Tense and release different muscle groups to develop an awareness of what true relaxation feels like. It provides a powerful contrast between doing and non-doing.
4. Imagination: If you have difficulty releasing a tense spot in your body, imagine what it would feel like for that place to relax, soften, and get heavy. Using an indirect mental pathway can be a powerful way to incite relaxation.
5. Stretching: Stretching our body can gently tease away held patterns of tension, helping to unlock areas of habitual tightness. While releasing these patterns takes time and consistent practice, even a single stretching session can provide a sense of relief. By staying present with the stretch, we retrain the body and mind to let go of unnecessary effort.
6. Massage, Acupuncture, and other healing modalities: Holistic interventions, such as massage, acupuncture, or other therapeutic practices, can be invaluable in releasing tension. Combining these external supports with the internal practices described here creates a practical approach.

As we practice letting go, we open ourselves to a new kind of freedom, one that isn’t constrained by the weight of held tension or the pull of habitual patterns. Over time, this freedom can extend beyond the body into the mind, allowing us to approach life with greater ease, clarity, and joy.

The art of “not doing” is not about escaping effort but about finding balance. It’s about learning to rest as deeply as we work, to release as fully as we engage, and to let go as gracefully as we hold on. It’s a practice worth cultivating, one that can bring profound benefits to your body, mind, and heart, no matter your age or stage of life.

Karen Andersen, E-RYT 500
Behavioural Neuroscience Major, SFU

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