Yoga and mental wellbeing
Yoga for anxiety
An evidence-aware exploration of how yoga, breathwork and mindfulness may support people living with anxiety — alongside, not in place of, professional care.
Important notice
Yoga is not a treatment for anxiety disorders. The information on this page is for general educational purposes only. If you are experiencing anxiety, please consult a qualified healthcare or mental health professional. Yoga may be used as a complementary practice alongside appropriate professional care.
Understanding anxiety
Anxiety and panic attacks — what is the difference?
Anxiety is a feeling of fear accompanied by worrying about the possible outcomes of a perceived threat, which may be imminent and real, or may be caused by a negative perception of the situation and the uncertainty associated with it. Everyone is likely to experience anxiety occasionally in their life. When anxiety occurs frequently it can create a perpetual sense of dread and make a person dysfunctional in everyday life.
A panic attack is an intense form of fear or anxiety that occurs spontaneously along with uncomfortable mental and physical symptoms. While some panic attacks are caused by exposure to a phobic object, many occur without warning and for no foreseeable reason. Physical symptoms can include dizziness, chest pain, palpitations, difficulty breathing, and shaking and sweating. Typically a panic attack lasts for 5 to 20 minutes, though some attacks may last over an hour depending on the intensity and any underlying health condition.
Possible causes of anxiety
Genetic inheritance
Studies on twins and young people with anxiety have shown that genes may have a role in the development of anxiety. Inheritance of anxiety is linked to a close relative such as a parent or sibling with anxiety, though the interplay of learned behaviour and genetics is still being understood.
Past experiences
The emotions associated with adverse life experiences during the early and growing years can leave lasting impressions on our minds. Past experiences that a person is not able to process and cope well with can render them vulnerable to similar incidents when they happen again in life.
Current life events and environment
Challenging life circumstances and a negative environment can become a cause of anxiety for many people. A difficult health prognosis, financial uncertainty, relationship issues, work and social pressures, and many other situations can all contribute to anxiety.
How anxiety can affect an individual
Anxiety can affect an individual's thinking, perception, emotions, behaviour, and biology in many different ways. Physical effects can include muscle tension in the neck, shoulders and back, increased heart rate, palpitations, shallow breathing, dry mouth, sweating, and digestive problems.
Anxiety can negatively influence an individual's state of mind and emotional response — making a person feel edgy and uneasy, with mood swings, poor sleep and concentration, low confidence, and low self-esteem. Long-term anxiety can cause structural changes in the amygdala and negatively influence a person's stress response, making them prone to the stresses of everyday life.
A cycle of negative thinking is often precipitated by a negative outlook. It involves a pattern of thinking that perpetuates negative beliefs, emotions, and behaviours — from catastrophising and problem-focus, through to emotional responses of anxiety and frustration, and ultimately to self-sabotaging behaviour patterns.
How yoga may support people with anxiety
Engaging in a mind-body practice such as yoga — combining dynamic movements, still postures, deep breathing, focus and concentration, relaxation, and meditation — may be helpful in coping with anxiety alongside appropriate professional care.
Various research studies have shown that practising yoga may help regulate the nervous system and the hormonal system that controls our emotional response, reduce stress, and clear the mind of worrying thoughts. When done correctly, yoga can bring awareness to the present moment and allow the practitioner to observe their thoughts, emotions, and actions more objectively.
This may help put the brakes on the negative cycle of thinking, minimise recurrence, and improve mental resilience. It is important to note that yoga is a complementary practice and should not replace professional assessment and treatment for anxiety disorders.
Interested in exploring yoga for your wellbeing?
I would be glad to have a conversation about whether yoga might be a helpful complement to your existing support. All sessions are tailored to your individual needs and circumstances.