Millions of people around the world suffer from anxiety. It is one of the most common mental health conditions, and it can take many different forms. For some people, anxiety is a constant presence in their lives, while for others it may only occur occasionally. No matter what kind of anxiety you experience, there are ways to manage it and lessen its effects. One such way is through yoga.
Yoga has been shown to be an effective treatment for anxiety. It can help to calm the mind and body, and it can also provide some distraction from anxious thoughts. Yoga can also help to improve sleep, which is often disturbed in people with anxiety. There are many different types of yoga, so you can find one that suits your needs and preferences.
Yoga can be a very helpful tool in managing anxiety, but it is not a cure. If you are suffering from anxiety, it is important to seek professional help. Yoga can be a great complement to therapy or medication, but it should not be used as a replacement for these things. If you are looking for a way to help manage your anxiety, yoga may be a good option for you.
All about panic attacks – and stress levels:
Panic attacks are not a sign of weakness. They can strike anyone, at any time. Your body prepares for attack or flight even if there is no actual danger during these tremor-inducing, sweat-inducing moments. Panic attacks might be frightening regardless of whether you’ve experienced them before.
Before it happens, you might feel like you’re losing control, having a heart attack or that you’re going to die. Symptoms include a pounding heart, feeling short of breath, sweating, trembling, chest pain, nausea, dizziness and tingling or numb fingers.
You can expect any of these symptoms if you are having or about to have a panic attack;
- pain or tightness in your chest
- a sense of impending danger
- trembling and shaking
- dizziness or faintness
- shortness of breath
- a pounding heart
- numbness
- sweating
- nausea
For some people, these feelings are so intense that they think they’re having a heart attack and might go to the emergency room.
When panic attacks happen frequently or without an obvious trigger, they might be diagnosed as panic disorder.
The most effective treatment for panic disorder is cognitive behavioral therapy (CBT), which is a type of psychotherapy that teaches you how to recognize and change thinking patterns that contribute to anxiety. Medication might also be prescribed in some cases.
Yoga can be an effective treatment for anxiety and panic disorders. A small study published in the Journal of Behavioral Medicine found that a group of people with panic disorder who took yoga classes had fewer panic attacks than those who didn’t take yoga classes.
Yoga might help to lessen the symptoms of panic disorder by providing some distraction from anxious thoughts, calming the mind and body, and improving sleep. If you’re interested in trying yoga to help manage your anxiety or panic disorder, talk to your doctor first to see if it’s a good option for you.
Benefits of controlled breathing in reducing anxiety:
When you’re feeling anxious, your breathing becomes fast and shallow. This can make you feel even more anxious and can lead to a panic attack. Controlled breathing is a relaxation technique that can help to slow down your breathing and make you feel calmer.
There are many different ways to do controlled breathing. One way is to breathe in through your nose for a count of four, then breathe out through your mouth for a count of eight. Repeat this cycle for a few minutes.
Another way to do controlled breathing is to focus on your breath and count each inhale and exhale. Inhale for a count of four, then exhale for a count of eight. Repeat this cycle for a few minutes.
Yoga can also help to regulate your breathing. In yoga, controlled breathing is often used in conjunction with postures and movements. This can help to focus your attention on your breath and make you more aware of how you’re breathing.
Controlled breathing is a simple but effective relaxation technique that can help to lessen the symptoms of anxiety and panic disorders. If you’re interested in trying controlled breathing, talk to your doctor first to see if it’s a good option for you.
A program called Sudarshan Kriya yoga(SKY) involves several clinical breathing techniques along with mantra chanting. It has been found to be helpful in reducing stress, anxiety and depression.
A study found that SKY group had reduced levels of stress hormones; cortisol and corticotropin (CRH) when compared to the control group. The study concluded that SKY can be used to treat depression in the early stages of recovery from alcohol addiction.
Another study found that SKY was associated with improved quality of life, increased self-esteem, and decreased anxiety and depression in a group of cancer patients.
Can Yoga Help with PTSD?
Yoga can be an effective treatment for PTSD. A small study published in the Journal of Clinical Psychiatry found that a group of people with PTSD who took yoga classes had fewer symptoms of PTSD than those who didn’t take yoga classes.
Yoga might also help to lessen the symptoms of PTSD by providing some distraction from anxious thoughts, calming the mind and body, and improving sleep. If you’re interested in trying yoga to help manage your PTSD, talk to your doctor first to see if it’s a good option for you.
A study on disabled Australian soldiers/veterans that went to Vietnam war found that those that practiced yoga had improved PTSD symptoms, including flashbacks, nightmares, anxiety, and depression.
The Best Pranayama Exercises You can do for Instant Calm
Pranayama is the practice of breath control for the sake of enlightenment, purification, and good old-fashioned relaxation. There’s nothing like taking a breather to clear your mind and calm your body.
When you take a big belly breath, you engage your central nervous system and relax the body out of fight or flight mode. In other words, something as simple as breathing in can do so much to stop stress and anxiety in their tracks.
Below are the 4 best pranayama exercises for an instant calm.
1. Nadi Shodhana (Alternate Nostril Breathing)
This breathing exercise is said to be the most effective of all pranayama for reducing stress and anxiety. Nadi means “channel” or “flow,” and shodhana means “cleansing.”
So, this breath is all about cleansing the energy channels (or nadis) in the body to promote balance and harmony.
2. Ujjayi (Victorious Breath):
Ujjayi breath is sometimes called “the ocean breath” because it makes a sound like waves crashing on the shore.This breathing exercise helps to calm the mind and ease anxiety by slowing down the breath and creating a sense of stability.
3. Sahita Kumbhaka Breath
Sahita kumbhaka is a type of breath retention that can be done after both an inhalation and exhalation. This breathing exercise is said to help ease anxiety by promoting feelings of tranquility and peace.
4. Sitali Breath
Sitali breath is a cooling breath that can help to soothe and calm the mind. This breathing exercise is said to be helpful for reducing stress, anger, and anxiety. Yoga breathwork can be a powerful ally in the fight against anxiety and panic disorders.
You can read how to practice any of the 4 above here.
9 Yoga Poses for Anxiety and Stress:
1. Nadhi Shodhana: Channel-cleaning breath; helps to calm the mind
The first pose is Nadhi Shodhana, also called channel-cleaning breath. This is a pranayama, or breathing exercise, that helps to calm the mind.
To do this pose, sit in a comfortable position with your spine straight. Rest your hands on your knees with your palms up. Close your right nostril with your thumb and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Continue this breathing pattern for a few minutes.
2. Balasana:
The child’s pose; helps to ease tension in the back and shoulders
The second pose is Balasana, also called the child’s pose. This is a restorative pose that helps to ease tension in the back and shoulders.
To do this pose, start on your hands and knees. Bring your big toes together and sit back on your heels. Then, slowly lower your torso and head to the floor. Rest your forehead on the floor and extend your arms out in front of you. Hold this pose for a few minutes.
Sukhasana:
The easy pose; helps to calm the mind and ease tension in the hips
The third pose is Sukhasana, also called the easy pose. This is a meditative pose that helps to calm the mind and ease tension in the hips.
To do this pose, sit on the floor with your legs crossed in front of you. Make sure that your spine is straight and rest your hands on your knees. Close your eyes and take a few deep breaths. Hold this pose for as long as you like.
Baddha Konasana: The bound angle pose; helps to open the hips and ease tension in the lower back
Baddha Konasana is also called the bound angle pose. This is a hip-opening pose that helps to ease tension in the lower back.
Sit on a mat with your legs stretched out to the sides. As you bring the bottoms of your feet together, exhale. Bring them toward your pelvis by drawing them in toward each other. Drop your knees to the sides as much as possible without letting them touch the floor. Take several deep breaths while keeping your heels firmly pressed together.
Padangusthasana (big toe pose):
This stretch helps to lengthen the hamstrings and ease tension in the lower back.Stand with your feet hip-width apart. Place your right hand on your right hip and bend forward from the waist, reaching your left hand toward your left ankle. If you can’t reach your ankle, grab a strap or towel and loop it around your foot. Gently pull on the strap until you feel a stretch in the back of your leg. Hold for a few breaths and then switch sides.
Paschimottanasana (seated forward bend):
This stretch helps to lengthen the spine and ease tension in the shoulders.
Sit on a mat with your legs stretched out in front of you. Inhale and lengthen your spine. As you exhale, fold forward from the waist, reaching your hands toward your feet. If you can’t reach your feet, grab a strap or towel and loop it around your feet. Gently pull on the strap until you feel a stretch in your back and shoulders. Hold for a few breaths and then release.
Janu Sirsasana (head-to-knee pose):
This stretch helps to lengthen the spine and ease tension in the shoulders and neck.
Sit on a mat with your legs outstretched in front of you. Bend your right knee and bring your foot toward your pelvis. Then, hinge forward from the waist and reach your arms toward your right foot. If you can’t reach your foot, grab a strap or towel and loop it around your foot. Gently pull on the strap until you feel a stretch in your back and shoulders. Hold for a few breaths and then release.
Puppy Pose:
This stretch helps to lengthen the spine and ease tension in the shoulders and neck.Start on all fours with your hands under your shoulders and your knees under your hips. As you exhale, slowly walk your hands forward until your forehead rests on the floor. Keep your pelvis tucked under and your abs engaged. Hold for a few breaths and then release.
Urdhva Hastasana:(upward salute)
This pose helps to lengthen the spine and ease tension in the shoulders and neck.
Stand with your feet hip-width apart. Inhale and sweep your arms overhead. As you exhale, fold forward from the waist, reaching your hands toward your feet. If you can’t reach your feet, grab a strap or towel and loop it around your feet. Gently pull on the strap until you feel a stretch in your back and shoulders. Hold for a few breaths and then release.
Viparita Karani (legs-up-the-wall pose):
This pose helps to ease tension in the lower back and legs.
Sit on a mat with your legs outstretched in front of you. Place your hands on the floor beside you and scoot your butt closer to the wall. Then, swing your legs up the wall and rest your hips and low back against the wall. You can also place a pillow under your hips for support. Stay here for a few minutes, letting your mind and body relax.
Yoga Nidra (yogic sleep):
This pose helps to ease tension in the mind and body.
Lie on your back on a mat with your legs outstretched. Close your eyes and take several deep breaths. As you exhale, let your whole body relax. Stay here for a few minutes, letting your mind and body drift off into a restful state.
Final Thoughts
If you’re feeling stressed or anxious, yoga can be a great way to help you relax and find some relief. There are many different yoga poses that can help ease tension in the mind and body. So, find a comfortable position and
How Yoga Reduces Stress and Anxiety:
Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga can help reduce stress and anxiety by:
>> Calming the nervous system
>> Reducing the production of stress hormones
>> Improving sleep quality
>> Increasing feelings of well-being and peace
Yoga is a safe and effective way to reduce stress and anxiety. However, if you have a medical condition, such as heart disease, high blood pressure, or epilepsy, talk to your doctor before starting a yoga practice.
When you’re feeling stressed or anxious, your body goes into fight-or-flight mode. This triggers the release of stress hormones, such as cortisol, which can lead to a variety of symptoms, such as increased heart rate, rapid breathing, and tense muscles.
Yoga can help to reverse the effects of fight-or-flight mode by activating the parasympathetic nervous system, which is responsible for calming the body down. Yoga does this by promoting relaxation and lowering the heart rate.
In addition, yoga can help to reduce the production of stress hormones, such as cortisol. A small study published in the Journal of Alternative and Complementary Medicine found that people who practiced yoga had lower levels of cortisol than those who didn’t practice yoga.
Yoga can also help to improve sleep quality, which can be adversely affected by stress and anxiety. A study published in the Journal of Clinical Psychiatry found that people with insomnia who took yoga classes had better sleep quality than those who didn’t take yoga classes.
Finally, yoga has been shown to increase feelings of well-being and peace. A study published in Frontiers in Psychiatry found that people who practiced yoga had lower levels of anxiety and depression than those who didn’t practice yoga.
Helpful things to note:
If you’re interested in trying yoga to reduce stress and anxiety, there are a few things you should keep in mind.
- First, it’s important to find a class that’s taught by a qualified instructor. Speak to your instructor about your goals, your anxiety condition, and any medical conditions you have.
- Second, it’s important to start slowly and gradually increase the intensity of your practice as you become more comfortable.
- Finally, don’t worry if you can’t do all the poses or if you don’t feel like you’re doing them perfectly. The point is to relax and focus on your breath.
What Research Says:
People with elevated anxiety levels benefit the most from yoga:
According to a 2016 study, Hatha yoga helped people with anxiety, particularly those who had more anxiety than the norm. That’s fantastic news for people who suffer from panic attacks.
According to the 2016’s findings on Hatha yoga’s impact on anxiety, more yoga sessions were linked with greater advantages and the higher the anxiety level at commencement, the more beneficial the activities were. In fact, those who had clinically elevated anxiety symptoms benefited most.
Yoga can help alleviate symptoms of anxiety and depression:
A 2017 review found that yoga could help reduce depression symptoms in people with chronic back pain, pregnant women, and those with substance use disorders.
The 2017 Study demonstrated that yoga therapies were shown to be successful regardless of the duration of the yoga program. The shortest yoga therapy with depressed individuals with chronic back pain10 was found to be beneficial. These findings suggest that brief yoga treatment or therapy may help cure depression.
The longest intervention followed women through their pregnancy to 2 months postpartum. The pregnant participants showed a reduction in depressive symptoms. These findings suggest that yoga interventions can have a long-term positive effect on depressive symptoms. Of the seven studies that implemented some form of follow-up with participants after the intervention, only six had persistent effects.
The study went on to note that some people may not want to take part in psychotherapy or antidepressants because of things like side effects, resource availability, unmet needs, and personal choice. For these individuals, yoga can be a viable alternative.
Yoga practice boosts mood and increases energy levels in (2014 Study):
Immediately after yoga practice, those who did yoga had less fatigue and inflammation than the control group of a 2014 Study. Also, 3 months post-treatment, the yoga participants displayed lowered levels of fatigue, higher vitality, and lower IL-6, TNF-α,.and IL-1β when compared to the control group. The more often you do Yoga poses, the greater benefits in fatigue, vitality, and inflammation relief you will experience.
Below is a table showing results of anxiety levels of different individuals used in the study;
Practical Ways Yoga Can Help with Anxiety:
If you’re looking for a way to help manage your anxiety, yoga may be a good option for you. Here are some practical steps yoga can help:
1. Yoga can provide some distraction from anxious thoughts.
2. Yoga can help to calm the mind and body.
3. Yoga can also help to improve sleep, which is often disturbed in people with anxiety.
4. Yoga can be a great complement to therapy or medication, but it should not be used as a replacement for these things.
Yoga as a distraction:
Yoga can provide some distraction from anxious thoughts. A small study published in the Journal of Behavioral Medicine found that a group of people with panic disorder who took yoga classes had fewer panic attacks than those who didn’t take yoga classes.
Yoga might help to lessen the symptoms of panic disorder by providing some distraction from anxious thoughts. If you’re interested in trying yoga to help manage your anxiety or panic disorder, talk to your doctor first to see if it’s a good option for you.
Yoga as a way to calm the mind and body:
Yoga can help to calm the mind and body by promoting relaxation. The physical postures, breathing exercises, and meditation can all help to ease anxiety symptoms.
Yoga as a way to improve sleep:
Yoga can also help to improve sleep, which is often disturbed in people with anxiety. The relaxation techniques learned in yoga can help you to fall asleep more easily and stay asleep for longer.
Yoga as a complement to other treatments:
Yoga can be a great complement to therapy or medication, but it should not be used as a replacement for these things. If you’re interested in trying yoga to help manage your anxiety, talk to your doctor first to see if it’s a good option for you.
Yoga for Depression:
One study found that yoga-based therapy may have potential benefits in the treatment of depressive disorders, based on these studies. However, several factors must be considered.
The therapies in the Study ranged from different asanas and/or breathing exercises. Because of this diversity, we cannot conclude which intervention or aspect of each one is most effective.
The study went further to conclude that Yoga is non-pharmacological therapy for depression and appears to have little negative effects if performed according to the instructions, and has widespread acceptance.
FAQs
What is depression?
Depression is a mental disorder that is characterized by persistent feelings of sadness and loss of interest in activities that you once enjoyed. Depression can also cause physical symptoms such as fatigue, changes in appetite, and difficulty sleeping.
What are the symptoms of depression?
The symptoms of depression can vary from person to person, but they typically include persistent feelings of sadness and loss of interest in activities that you once enjoyed. Other symptoms of depression can include fatigue, changes in appetite, difficulty sleeping, and thoughts of death or suicide.
What is the difference between anxiety and depression?
Anxiety is a mental disorder that is characterized by feelings of worry, tension, and nervousness. Depression is a mental disorder that is characterized by persistent feelings of sadness and loss of interest in activities that you once enjoyed. Both anxiety and depression can cause physical symptoms such as fatigue, changes in appetite, and difficulty sleeping.
What are the causes of anxiety and depression?
The exact causes of anxiety and depression are not known, but they are thought to be a combination of genetic, psychological, and environmental factors.
How can yoga help with anxiety and depression?
Yoga can help to reduce the symptoms of anxiety and depression by providing some distraction from anxious thoughts, promoting relaxation, and improving sleep. Yoga should not be used as a replacement for therapy or medication. If you’re interested in trying yoga to help manage your anxiety or depression, talk to your doctor first to see if it’s a good option for you.