Yoga and Breathing for Anxiety: What Helps

Anxiety can feel like your body is stuck in alarm mode: racing heart, tight chest, shallow breathing, a mind that won’t settle. Many people come to yoga looking for a way to turn that alarm down. Here’s what the research says about yoga for anxiety, and how breathing fits in.

What the research says

A 2018 systematic review and meta analysis in Depression and Anxiety by Cramer and colleagues found that yoga might be an effective and safe option for people with elevated levels of anxiety. For people diagnosed with anxiety disorders, the evidence was inconclusive.

That’s an honest picture. Yoga is a helpful tool for everyday anxiety and stress. It isn’t a replacement for professional treatment.

Why yoga and breathing can help

Breathing is a direct line to your nervous system. When you’re anxious, breathing speeds up and moves into the chest. Slowing it down, especially the exhale, helps signal to your body that it can settle. Read vagus nerve breathing for how this works.

Movement uses up nervous energy. A flowing class gives the stress response something to do.

Focus breaks the loop. Paying attention to breath and movement gives your mind a break from worry.

Routine creates stability. Turning up to the same classes each week gives you an anchor.

Three tools to try

1. Cyclic sighing for 5 minutes. Two inhales through the nose, one long exhale through the mouth. See breathwork for stress.
2. Breathe Light, Slow and Deep. Small, quiet nasal breaths driven by your lower ribs. See the full guide.
3. Child’s pose with long exhales. Forehead down, arms relaxed, exhale slowly for two minutes.

If any breathing exercise makes you feel more anxious or lightheaded, stop and breathe normally.

Which classes help most

Raw Yin includes guided meditation and breathing and gives you time to settle. Raw Flow works well when you need to move. Many people find a mix of both works best.

When to get help

If anxiety is persistent, getting worse or affecting your daily life, talk to your GP. They can help with a plan, including referral to a psychologist. If you’re in crisis, call Lifeline on 13 11 14, or 000 in an emergency.

Frequently asked questions

Can yoga replace therapy or medication?

No. It can be a useful part of looking after yourself, alongside professional care.

What if a class makes me feel anxious?

Set up near the door, rest whenever you need, and tell your teacher. Slower classes are a gentle place to start.

How often should I practise?

Two to three classes a week plus a few minutes of breathing each day is a great start.

Find your calm

New students get 10 days unlimited yoga for $48. Book a Raw Yin class on the timetable.

Keep reading

• Breathwork for Stress: A 5 Minute Practice Backed by Research
• Vagus Nerve Breathing: How Slow Breathing Calms Your Nervous System
• Yoga for Sleep: What the Research Says and What to Do Tonight

References

1. Cramer, H., Lauche, R., Anheyer, D., Pilkington, K., de Manincor, M., Dobos, G., and Ward, L. (2018). Yoga for anxiety: a systematic review and meta analysis of randomized controlled trials. Depression and Anxiety, 35(9), 830 to 843.