Anxiety


About


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