Migration is not only a logistical challenge. It is a deeply physical and emotional experience. Moving to Germany often means navigating a new language, unfamiliar social codes, and the quiet pressure to adapt quickly. For many migrants, this tension shows up in the body long before it can be put into words.
In a recent Plus Forty-Nine interview, Berlin-based yoga teacher Vanessa Muñoz-Pretzel reflects on her own migration journey and explains how yoga can support people as they build a life in a new country.
Migration Lives in the Body
Vanessa grew up in El Paso, Texas, with Mexican, Lebanese, and Cherokee roots. Warmth, openness, and community were central to her upbringing. Arriving in Berlin eight years ago was therefore a cultural shock. Direct communication, social distance, and the language barrier created moments of isolation and self-doubt — experiences familiar to many migrants in Germany.
Yoga, she explains, works precisely at this intersection of body and emotion. Stress, anxiety, and uncertainty often manifest physically through shallow breathing, muscle tension, and fatigue. Yoga offers a way to process these experiences without needing perfect language skills.
Yoga as a Space of Belonging
Teaching yoga in English naturally brought Vanessa into contact with people who also live between cultures: expats, migrants, and newcomers who may not yet feel confident participating in German-language spaces.
On the mat, cultural differences fade into the background. Breath and movement create connection without explanation. For many students, yoga becomes one of the first places in Germany where they feel grounded, accepted, and part of a community.
Breathing Through Uncertainty
A key element of Vanessa’s work is breathwork. Conscious breathing helps regulate the nervous system, particularly during periods of stress and transition.
For migrants, this can be transformative. Breathwork supports emotional regulation during challenging moments such as job searches, bureaucracy, or feelings of homesickness. It offers a simple, portable tool that can be used far beyond the yoga studio.
Building Confidence and Inner Stability
Vanessa describes herself as shy when she first started teaching — and again when she began teaching in Berlin. Yoga helped her develop confidence, set boundaries, and trust her own presence.
These skills are particularly relevant for people navigating migration. Yoga does not remove external challenges, but it strengthens internal resources. Over time, this can make it easier to engage with a new culture, form relationships, and advocate for oneself.
Creating a Sense of Home in the Body
After eight years in Germany, Vanessa now considers Berlin home. Not because everything feels easy, but because she has learned to feel grounded wherever she is.
Yoga plays a key role in this process. When familiar structures fall away, the body can become a stable reference point. Through regular practice, migrants can cultivate a sense of safety and belonging that is not dependent on location.
Practical: How Yoga Can Support Migrants in Germany
- Regulates stress and anxiety caused by cultural adjustment and uncertainty
- Creates routine during periods of transition
- Builds community without requiring advanced language skills
- Supports emotional resilience through breathwork and mindful movement
- Encourages self-confidence and boundary-setting
- Offers a sense of belonging when home feels far away
- Yoga as Support, Not a Solution
Yoga is not a cure for the challenges of migration. Learning the language, understanding social norms, and building relationships remain essential. But yoga can function as a steady support system — a place to pause, reconnect, and regain balance while navigating life in Germany.
In that sense, yoga becomes more than a physical practice. It becomes a tool for integration, resilience, and self-care during the migration journey.
Listen to the full Plus Forty-Nine interview to hear Vanessa Muñoz-Pretzel speak in depth about migration, identity, and building community through yoga in Berlin.
