By Dr. Paul Jerard, E-RYT 500, YACEP
What is an anxiety attack and can Yoga help reduce the symptoms at all. Let’s take a close look at both of these subjects and the practical application of Yogic methodology for improving the quality of one’s life. For someone suffering from an anxiety attack right now, he or she wants instant relief and a cure. As teachers, we offer a healthy lifestyle with coping solutions, but we do not offer “instant cures.”
Pranayama and Yogic Methods
From my point of view, I have seen pranayama work to relieve stress, anxiety, and attacks of all kinds, but try explaining this to someone who doesn’t believe you, won’t try, and is lost in the middle of sudden and overwhelming fear.
Even better, try to explain how and why Yoga can help the millions of people worldwide who suffer from a variety of anxiety disorders, without scientific or medical studies, research, or trials. Anecdotal evidence is all the ancient sages had to make a case of how and why Yoga worked, but proof can now be summoned with an Internet connection.
A Timeless Adversary
Anxiety is nothing new. When people live in communities, the evidence of stress, anxiety, and depression are clear. An anxiety attack is a sudden and overwhelming episode (event) of fear. These episodes take place without warning or obvious cause, but there are times when they can also be linked to a direct cause or trigger.
A person feels intense anxiety, fear, or physical symptoms, which are rooted in a perceived threat. There may be no external danger at all, except for what is going on inside one’s mind and body.
How Can Yoga Help?
The Yogic lifestyle occupies the mind and body with positive energy. This is not magic, but meditation, asana (Yoga postures), and pranayama (Yogic breathing) and many more methods within this health maintenance system, are like uploading good data into a computer. Will negative ideas stop coming?
No, just like a computer needs an anti-virus, the mind and body need a dose of Yoga. Feelings of anxiety are normal and we are not made of stone. A trained mind and body are developed through practice. So, there is no big secret other than practice and incorporate Yoga into one’s lifestyle.
Specific Yoga Poses to Help During an Anxiety Attack
Certain yoga poses can provide immediate relief during an anxiety attack. One effective pose is the Child’s Pose. It encourages relaxation and grounding, allowing you to retreat inward and calm your thoughts.
Another beneficial pose is Legs-Up-the-Wall. This inversion promotes circulation while easing tension in your legs and back. It also helps quiet the nervous system.
Try Cat-Cow Pose for a gentle flow that connects breath with movement. The rhythmic arching of the spine can release stress held in the body, helping you regain focus.
Seated Forward Bend allows for deep stretching while encouraging introspection. As you fold forward, let go of racing thoughts and embrace serenity instead.
These poses not only alleviate symptoms but also help cultivate resilience against future anxiety attacks.
Breathing Techniques for Calming the Mind and Body
Breathing techniques can be a powerful tool in managing anxiety. They help anchor your mind and calm your body.
Start with deep abdominal breathing. Inhale slowly through your nose, allowing your belly to expand fully. Hold that breath for a moment before exhaling gently through your mouth. Repeat this cycle several times.
Try the 4-7-8 technique as well. Breathe in for four counts, hold it for seven, then exhale for eight counts. This rhythm naturally slows down your heart rate and induces relaxation.
Another option is box breathing, which involves inhaling for four seconds, holding the breath for another four seconds, exhaling over four seconds, and pausing again for four seconds before repeating the process.
These methods reduce immediate stress and train your body to respond better during anxious moments.
The Benefits of Yoga for Anxiety Relief
Yoga offers a sanctuary for those grappling with anxiety. The gentle flow of movement combined with mindful breathing creates a harmonious space for relaxation.
Practicing yoga consistently can help reduce symptoms of anxiety by promoting mindfulness. It encourages individuals to focus on the present moment, diverting attention from racing thoughts.
The physical postures in yoga not only enhance flexibility and strength but also release endorphins—these “feel-good” hormones naturally uplift mood and foster emotional balance.
Moreover, engaging in yoga promotes better sleep patterns. A restful night can significantly impact how we handle stress throughout the day.
Through its meditative aspects, yoga cultivates self-awareness. This heightened awareness helps identify triggers and develop coping strategies when faced with anxious moments.
Understanding Anxiety Attacks and Their Triggers
Anxiety attacks can be sudden and overwhelming. They often feel a tidal wave of fear, panic, and physical discomfort. Heart racing, shortness of breath, or intense dread are common experiences during these episodes.
Identifying triggers is crucial for managing anxiety effectively. Triggers can vary widely from person to person. For some, it might be stress at work or personal relationships. Others may find that crowded spaces or specific situations set off their anxiety.
Understanding your triggers creates space for proactive coping strategies. Keeping a journal to track when attacks occur can reveal patterns you might not have noticed before. This awareness empowers you to prepare for potential challenges ahead.
Recognizing the signs early allows you to take action before feelings escalate into full-blown anxiety attacks. With this knowledge, you’re better equipped to navigate the stormy waters of anxiety with confidence and calmness.
Preventing an Anxiety Attack?
These days, we can use an electronic device to absorb a lesson, technique, practice along with a video, or just kick back and relax. The important part is to make a habit of being healthy. In the process, we stimulate the mind through self-education and by cultivating feelings of gratitude.
In fact, it is common for Yoga teachers and students to wake up with positive feelings to start the day. The main objective is to keep moving forward with practice and realize that learning is a rewarding part of our journey through life. Coping with anxiety is not easy. It may require medical and mental health consultations or more.
However, your morning rituals should be designed around setting a positive tone for the day. This doesn’t mean you will have a trouble free day, but creating positive habits for focus and energy gives you valuable tools to cope with an anxiety attack. It’s better to have the knowledge and skills of practicing pranayama, asana, mantra, and meditation than to “go it alone.”
But I Want an Instant Cure Now
If you are suffering from an anxiety attack this second, please get professional help right now. An emergency situation requires an emergency response. This is why we have counselors, first responders, hospitals, and facilities. The first step is to get help where you are at this moment.
Overwhelming fear and anxiety is not easy to live with and is life threatening. Sometimes, taking medical prescriptions are the right solution at the time. This may be a bridge before moving onto adjunct therapies, such as Yoga. Sometimes, prescription medicine is needed throughout life.
How to Make Time for Yoga
Incorporating yoga into your daily routine doesn’t have to be complicated or time-consuming. Even short sessions can yield positive results when practiced consistently. Consider setting aside just 10-15 minutes each day for focused stretches or meditation; it could make all the difference during moments of crisis.
Certain poses are particularly effective during an anxiety attack. Child’s Pose, Legs-Up-the-Wall Pose, and Forward Folds are excellent options that promote relaxation and grounding energy when you feel overwhelmed. Pairing these poses with intentional breathing techniques further enhances their calming effects on the mind and body.
Breathing exercises also play a crucial role in alleviating immediate feelings of fear or panic, too! Techniques like deep belly breathing help activate your parasympathetic nervous system—a natural counterbalance to fight-or-flight responses triggered by stressors around us.
Beyond specific practices, cultivating an environment conducive to relaxation makes managing anxiety much easier over time. Try creating a dedicated space for your practice filled with soothing scents or gentle sounds that resonate with peace within you!
Understanding how valuable yoga can be as part of an overarching strategy allows you greater control over your mental state amidst life’s challenges while fostering healthier coping mechanisms long-term.
Mindset Can Trigger an Anxiety Attack
Self-criticism is something we have to release from our lives. As humans we have negative feelings, such as: Hate, jealousy, greed, and anger.It never hurts to practice releasing the baggage that ties us down with pessimistic thoughts.
Some people choose to avoid taking action or asking for help, but there are serious consequences. Sometimes, whole families are ruined by one or more family members who suffer from overwhelming stress and all the dark thoughts that plague them.
How to Incorporate Yoga into Your Routine for Maximum Benefits
Incorporating yoga into your routine doesn’t have to be overwhelming. Start small by setting aside just 10 minutes each day. This allows you to ease into the practice without feeling pressured.
Please choose a time that works best for you, whether in the morning to energize your day or at night to unwind. Consistency is critical; try practicing at the same time daily.
Create a dedicated space for yoga, even if it’s just a corner of your room. A calm environment enhances focus and promotes relaxation.
Mix different styles of yoga throughout the week. Combine gentle restorative poses with more dynamic flows to keep things exciting and cater to various needs.
Use resources like apps or online videos tailored to anxiety relief. These can guide you through sessions designed specifically to calm your mind and body, making practice accessible anytime.
What If I Just Hold It Inside?
Holding emotions inside will still cause damage to your health. You cannot stop an earthquake with a land fill. People develop a variety of health problems when they hold anxiety in. At the same time, this is not a permit to go around making rude gestures, telling everyone off, or an endorsement for fits of rage; but there are healthy ways to let off steam.
Pranayama, meditation, and asana are healthy methods for channeling negative emotions into positive energy. Some people walk, hit a heavy bag, or go to an aerobics class as methods to release stress and burn calories in the process.
The Science Behind Yoga and Anxiety Reduction
Yoga is more than just a physical practice; it profoundly affects mental health. Research shows that regular yoga sessions can significantly lower cortisol levels, the stress hormone. This reduction helps diminish feelings of anxiety and promotes relaxation.
Neuroscience also reveals that yoga activates the parasympathetic nervous system. This shift encourages a state of calmness, counteracting the body’s fight-or-flight response associated with anxiety attacks.
Practicing mindfulness during yoga enhances self-awareness. It fosters an ability to observe thoughts without judgment, making it easier to manage anxious feelings.
Moreover, specific postures can stimulate the vagus nerve, which is crucial in regulating heart rate and emotional responses. The combination of movement, breath control, and meditation creates an effective antidote to daily stressors.
Engaging in this holistic approach allows individuals to cope and thrive amidst challenges.
Deflecting an Anxiety Attack
Another method for coping with emotional flow is deflection or the channeling of anger. For most of us this will require training and conditioning, Is it possible to deflect an anxiety attack? Some people would do well to master the art of deflecting anything that can trigger an episode. For example: What is our ability to ignore an antagonist?
Some people just can’t do it, but there are people who learn the art of focusing by training the mind, while others just naturally shut listening off. By observing a person who naturally tunes people out, we can learn much about focusing within. What would make you focus on something else when in the presence of a pessimist?
Silent prayer or mantra would work for me, but it has to be a powerful thought and it helps to keep thoughts pleasant. The point being: Deflection is possible with practice and some of us naturally have it mastered.
Additional Tips for Managing Anxiety with Yoga
Consistency is key to enhancing your yoga practice for anxiety management. Aim to set aside a few minutes each day. This can create a calming routine that grounds you.
Consider joining a class or practicing with others. The shared energy can uplift and motivate you, making the experience more enjoyable.
Creating a dedicated space at home can also help establish focus. Use soft lighting, calming scents like lavender, or soothing music to transform this area into your sanctuary.
Incorporate mindfulness into each session. Pay attention to how different poses feel in your body. This awareness helps foster connection and presence while easing anxious thoughts.
Explore various styles of yoga. Hatha or restorative yoga may be perfect for relaxation days, while vinyasa offers an energizing flow when you’re feeling low on motivation. Find what resonates most with your needs; listen to yourself throughout the journey.
Summary
Anxiety attacks can be overwhelming and disorienting. They often arise from various triggers, whether stress at work, personal issues, or even unexpected changes in life circumstances. Understanding these triggers is the first step toward managing them effectively.
Yoga offers a unique approach to anxiety relief. Its blend of physical movement, mental focus, and controlled breathing provides a holistic way to combat feelings of panic and distress. Practicing yoga helps calm the mind and strengthens the body’s resilience against future anxiety episodes.
The benefits of yoga for anxiety have been supported by research as well. Studies show that regular yoga can lower cortisol levels—the hormone associated with stress—and enhance overall emotional well-being. This connection between mind and body plays a significant role in reducing symptoms related to anxiety disorders.
Conclusion
The methods contained within a daily Yoga practice help those who suffer from anxiety attacks. The regularity of practice and living a healthy lifestyle make a positive impact on the practitioner. Physicians and medical professionals around the world have recommended Yoga training, because the research and studies reveal that the quality of life is improved through regular practice. With all that said, medical help and counseling are a patient’s front line defense. When anyone is facing an emergency situation, he or she must contact an emergency service without delay.
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Related Resources
Yoga as Medicine: The Yogic Prescription for Health and Healing
Yoga for Anxiety: Meditations and Practices for Calming the Body and Mind
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by: Gail Boorstein Grossman.
YOGA: THE PATH TO HOLISTIC HEALTH
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