YOGA FOR ANXIETY

ABOUT YOGA FOR ANXIETY

Clinical studies suggest that yoga, meditation, pranayama (breathing techniques) and mindfulness are effective anxiety treatments. They can help tackle both the immediate symptoms of anxiety and the underlying causes. 

Anxiety creates shallow, choppy breath that stimulates the release of more stress hormones and increases feelings of agitation. 

The practice of pranayama helps to create deep, slow rhythmic breathing, which can break this vicious cycle – reducing the production of stress hormones and calming the mind. This can bring fast relief to an acute situation like a panic attack or a racing heart and, if practiced regularly, can help us create a more lasting mental oasis. 

Through meditation we can learn to stay in the power of the present moment rather than attaching ourselves to anxious thoughts about the future. 

Asana (physical poses), especially the more introverted and passive postures, can help by calming the nervous system – making breathing easier, and stretching out tense muscles, helping to release anxiety held in the neck and spine.

WHAT THE CLINICAL STUDIES SAY

Yoga

• Improve generalized anxiety disorder (GAD)

• Improves mood

• Reduce social physique anxiety

• Reduces anxiety

• Reduces stress

Meditation

• Reduces anxiety

• Reduces performance anxiety

• Reduces stress

Mindfulness

• 3 year maintenance of gains on the Fear Survey

• 3 year maintenance of gains on the Hamilton and Beck anxiety scales

• 3 year maintenance of gains on the Hamilton and Beck depression scales

• 3 year maintenance of gains on the Hamilton panic score

• 3 year maintenance of gains on the Mobility Index-Accompanied

• 3 year maintenance of gains on the number and severity of panic attacks

• Alleviates depression

• Alleviates obsessive compulsive disorder

• Enhances emotional regulation

• Improves social function

• Increases spiritual experience

• Increases vitality

• Reduces anxiety

• Reduces emotional reactivity

• Reduces stress

THE CLINICAL STUDIES

Yoga

Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study

Yoga for anxiety: a systematic review of the research evidence (4 studies)

Sudarshan kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II-clinical applications and guidelines

A randomised comparative trial of yoga and relaxation to reduce stress and anxiety

Yoga in the treatment of mood and anxiety disorders: A review

Exercise, yoga, and meditation for depressive and anxiety disorders

Effects of yoga on depression and anxiety of women

Effect of yoga based lifestyle intervention on state and trait anxiety

Mindfulness

The Effect of Mindfulness- Based Therapy on Anxiety and Depression: A Meta Analytic Review

Mindfulness-based stress reduction and health benefits: A meta-analysis

Mindfulness-Based Interventions for People Diagnosed with a Current Episode of an Anxiety or Depressive Disorder: A Meta-Analysis of Randomised Controlled Trials

Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder.

Mindfulness-based cognitive therapy for generalized anxiety disorder

Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders.

Meditation

Effects of the Transcendental Meditation Technique on Trait Anxiety: A Meta-Analysis of Randomized Controlled Trials

Meditative Therapies for Reducing Anxiety: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders

Meditation therapy for anxiety disorders