Anxiety disorders affect about 40 million adults in the US, making it one of the country’s most common mental health conditions. While anxiety is a normal reaction to stressful situations, anxiety disorders can adversely affect a person’s quality of life.
These disorders include generalized anxiety disorder, panic disorder, and social anxiety disorder.
Different treatments for anxiety and depressive symptoms include psychotherapy and medication. However, many people also find relief in yoga and meditation as their primary treatment or as complementary and integrative health remedies.
What Is Yoga?
Yoga is an ancient Indian practice traced back 5,000 years to the Indus-Sarasvati civilization. Historical evidence proves the existence of this discipline in the Rig Veda texts, a collection of songs, mantras, and rituals used by Brahmans.
At its core, yoga is a spiritual discipline that aims to create harmony between the individual and the universal consciousness. It is also an art and science of healthy living, focusing on the highly subtle science of human consciousness and its relationship to the body and nature.
Today, yoga has spread throughout the world and has been used to preserve, maintain, and promote health. Engaging in a yoga session can bring excellent physical, mental, and spiritual benefits when practiced correctly.
There are many different types of yoga poses, but all styles share the same fundamental goal: to unite the mind, body, and spirit. Yoga practitioners describe it as a journey from the outer to the inner worlds. The practice can help you become more aware of your body and mind. You begin a change process and start seeing things differently from the first time you step onto your yoga mat.
Mental and Physical Benefits of Yoga
The goal of yoga is to promote physical and mental well-being. Below are some of the benefits of practicing yoga:
Help Improve Your Flexibility and Strength. Yoga poses help stretch and work muscles and increases the range of motion. This increased range of motion improves flexibility over time. Additionally, yoga sessions enhance strength so that regular practice will result in a stronger, more capable body. As your strength and ability improve, you can challenge yourself to try new poses and advance your practice. Regular yoga practice also helps to reduce stress levels and promote relaxation.
Engaging in yoga training can also improve cardio-metabolic health. Randomized controlled trials confirmed that this mind-body practice elicits positive changes in people with cardiovascular disease and risks of metabolic syndrome.
Great Way to Relax and De-Stress. People from across the globe practice yoga to aid in relaxation and stress reduction. The physical and mental disciplines of yoga allow a person to achieve peace in their body and mind. This peace will enable them to relax and manage stress and anxiety more effectively.
One example of how to use yoga for stress management is through the practice of Hatha yoga, which is a gentle form of yoga that calms the mind and the body.
Improve Your Breathing and Circulation. A yoga program, such as the downward-facing and upward-facing dog pose, can help improve [breathing and circulation] blood flow to your head. It also strengthens your legs, improving circulation in them.healthline.com/health/yoga-for-blood-circulation#Downward-Facing-Dog-).
For example, with the downward-facing dog pose, the yoga teacher instructs the participants to elevate their hips and hearts above their heads. This pose includes simple breathing exercises that strengthen the legs and improve circulation.
An Exercise for People of All Ages. Yoga is an excellent exercise for people of all ages because it is low-impact. The yoga instructor can also tailor the practice to meet each person’s individual needs and abilities.
Yoga is a great way to burn calories and tone muscles. It is also a mind-body workout that stretches muscles and improves flexibility and balance. The deep breathing and meditation or relaxation part of most yoga classes can also help calm the mind and promote better sleep.
There are different forms of yoga, so people can choose the style that best suits their needs. Yoga can be fast-paced and intense or slow and relaxing, depending on your preferences.
Help You Focus and Stay Calm Under Pressure. Yoga instruction assists you in consciously breathing slower and deeper and synchronizing your breath with movement. This signals your autonomic nervous system to calm down and lower blood pressure.
Yoga also helps you focus on the present moment, which can be a helpful tool when feeling overwhelmed. Concentrating on your breath and body can clear your mind and give you a better perspective.
Yoga as an Effective Treatment for Posttraumatic Disorder
Posttraumatic stress disorder (PTSD) is an anxiety disorder that often develops after exposure to traumatic events. Symptoms may include reliving the event through intrusive thoughts, avoidance of anything that reminds the individual of the event, negative changes in mood, and feeling detached from friends and family.
Individuals with posttraumatic stress disorder may also experience problems with alcohol or drug abuse, depression, and other mood disorders.
Yoga is an effective treatment for PTSD by helping reduce the symptoms of intrusive thoughts, flashbacks, nightmares, and detachment. Yoga can also improve mood and relieve anxiety disorders.
Specific yoga poses or practices that can be helpful for PTSD include those that focus on breathing, relaxation, and visualization. Poses such as Child’s Pose, Corpse Pose, and Lion’s Breath can help promote relaxation. It also helps to engage with visualization techniques such as guided imagery or positive affirmations.
How to Get Started with Yoga for Beginners
Yoga is a great way to improve your flexibility, strength, and overall health. If you’re new to yoga, start with these beginner-friendly tips.
1. Choose a suitable yoga class. Not all yoga classes are created equal. If you’re a beginner, look for a class labeled “beginners yoga.”
2. Start slow, and don’t overdo it. Yoga is not a competition. There’s no need to push yourself harder than you’re comfortable with. Just do what you can and take breaks as needed.
3. Listen to your body. Yoga is all about listening to your body and honoring its limits. If something feels too difficult or uncomfortable, back off or skip it altogether.
4. Don’t compare yourself to others. It’s easy to get caught up in comparing yourself to the people around you, but everyone is at a different level. Just focus on your practice, and don’t worry about what anyone else is doing.
5. Take it one day at a time. Remember that yoga is a journey, not a destination. There’s no need to rush or force anything. Just take it one day – and one pose – at a time.
Yoga Poses to Help Relieve Anxiety Disorders
1. Cat-Cow Pose. This pose is a great way to start your yoga practice if you’re feeling anxious. It helps to release tension in the spine and connect the mind and body.
2. Child’s Pose. Child’s pose is a restorative pose that can help to calm the nervous system. It’s also helpful in relieving fatigue and headaches.
3. Cobra Pose. The cobra pose helps open up the chest and lungs, which can help with anxiety from shallow breathing.
4. Downward-Facing Dog Pose. The downward-facing dog is a classic yoga pose that benefits people with anxiety disorders. It helps to stretch the entire body, calming the mind in the process.
5. Corpse Pose. Lying on your back on the yoga mat allows you to release effort from having to hold yourself in position when sitting or standing up. This pose calms the brain and relieves stress as it relaxes the body.
Importance of Breath Work in Yoga
The breath is one of the most important aspects of a yoga practice, as it helps to control the flow of energy within the body.
One of the main reasons for this is that breath work helps to control the mind and focus attention. You are less likely to be distracted by outside stimuli when focused on your breath. This can be helpful when you are trying to relax or meditate.
Breath work can also help to oxygenate the body and release tension. Inhaling profoundly and slowly brings in more oxygen, which can help to energize the body. Exhaling wholly and slowly removes carbon dioxide from the lungs, which can help to calm and relax the body.
If you are new to yoga, you must attend a class where the instructor can show you how to use your breath correctly. Once you learn the basics, you can begin incorporating breath work into your home practice.
Tips to Get Started with Yoga for Anxiety and Recurrent Depression
1. Start by finding a comfortable place to practice. It can be in your home, a local studio, or even outdoors in a park or other open space.
2. Once you’ve found a good spot, take some time to settle in and get comfortable. If you’re practicing at home, you might want to set up your mat in a quiet spot where you won’t be interrupted.
3. After settling, take a few deep breaths and allow your body to relax. Focus on your breath and let go of any thoughts or worries weighing on your mind.
4. Once you feel more relaxed, begin your yoga practice by moving through some simple stretches. Don’t worry about doing anything fancy or complicated - just focus on moving your body and breathing deeply.
5. After a few minutes of stretching, focus on your breath again. Pay attention to how your breath feels as it moves in and out of your body.
6. As you breathe deeply, begin to notice any areas of tension or stress in your body. See if you can let go of these tensions with each exhale.
7. After a few minutes of focusing on your breath, slowly move through some basic yoga poses. Remember to focus on your breath and form rather than trying to perfect each pose.
8. As you continue practicing, you might want to add in some more challenging poses or flows. But always listen to your body, and don’t push yourself too hard.
9. Sit or lie in silence for a few minutes after practice. Once again, focus on your breath and let go of any remaining tension in your body.
10. When ready, slowly open your eyes and take in your surroundings. You might want to spend a few minutes journaling about your experience or reflecting on what you’ve learned.
What is Mindfulness Meditation
Mindfulness meditation is the practice of being present in the moment. It trains the brain towards improved mindfulness, which is the ability to be aware of your thoughts and feelings without judging them.
This training slows down racing thoughts and helps to calm the mind and body. Mindfulness meditation also helps people let go of negativity and accept things as they are.
Techniques in doing mindful meditation vary from one person to another. Some people may find it helpful to focus on their breath, while others may focus on a certain mantra or word.
The important thing is to be patient with the practice and not to get discouraged if the results are not immediately apparent.
Common Mindfulness Meditation Techniques
Mantra-Based Meditation
Mantra-based meditation (MBM) requires the repetition of a mantra to focus the mind and achieve a state of inner peace.
The mantra is a word or phrase repeated either out loud or silently in the mind. The aim is to focus the mind on the mantra to the exclusion of all other thoughts, eventually achieving a state of deep relaxation and calm.
MBM has its roots in the ancient Indian practice of yoga and has been practiced for centuries by yogis and spiritual seekers. Recently, it has become increasingly popular in the West for reducing stress and relieving anxiety symptoms and depressive disorders.
Breathing Techniques
You can practice breathing techniques for mindfulness meditation in a standing, sitting, or lying position, with eyes open or closed. It is typically done for a set period, such as 10 or 20 minutes, though you can also do it when you’re feeling particularly stressed or anxious.
Begin by focusing on your breath. Inhale and exhale slowly and deeply, paying attention to the sensations each breath produces. If your mind starts to wander, gently guide it back to your breath. When you’re done meditating, spend a few minutes slowly stretching your body to help you relax.
Body Scan Meditation
Body scan meditation is a mindfulness practice that can help you become more aware of your body and its thoughts and sensations. It can be performed lying down or sitting in a comfortable position.
You may want to extend your arms and legs at your sides, keeping your palms face up. As you focus on each part of your body, be deliberate in noticing any sensations, emotions, or thoughts that arise.
You may want to allow yourself to experience whatever arises without judgment simply. This practice can help you connect more with your body and its thoughts and sensations. It can also be beneficial in promoting relaxation and stress relief.
Sitting Meditation Techniques
Sitting meditation is a great way to focus on your breath and clear your mind. You can do sitting meditation anywhere, but sitting with your back straight and your feet flat on the floor is best. Place your hands on your lap with your palms up.
Breathe through your nose and focus on the breath moving in and out of your body. When your mind starts to wander, gently bring it back to your breath.
Walking Meditation Techniques
Walking meditation can be done anywhere, whether you are out for a walk in nature or simply walking around your neighborhood. The key is to be fully present in the moment and aware of your surroundings, focusing on each step you take.
You can start by finding a comfortable place to stand. Take a few deep breaths and allow your body to relax.
Begin strolling, paying attention to each step you take. Feel the sensation of your feet touching the ground, and notice the movement of your legs and torso as you walk.
As you walk, keep your gaze soft and focus on a point in front of you. If your mind starts to wander, bring your attention back to your breath and steps. You can also try counting each step as you take it or repeating a mantra or affirmation with each step.
After your walking meditation, take a few deep breaths and be aware of your body’s sensations. Notice how you feel mentally and emotionally after walking meditation.
Best Way to Practice Meditation for Anxiety Relief
Mindfulness-Based Stress Reduction
Mindfulness-based stress reduction (MBSR) is a mindfulness meditation program developed in the late 1970s by Jon Kabat-Zinn. MBSR is an eight-week program that aims to help people learn how to handle stress better.
The program includes weekly meetings, during which participants learn about mindfulness and how to apply it to their everyday lives. In addition, participants practice mindfulness at home for 30 minutes per day.
MBSR can benefit people with chronic pain, anxiety, depression, and stress. One study found that MBSR was effective in reducing symptoms of anxiety and depression in people with cancer.
Mindfulness-Based Cognitive Therapy
Mindfulness-based cognitive therapy is a therapeutic intervention that combines mindfulness-based stress reduction and cognitive behavioral therapies to treat depression and anxiety.
The idea behind mindfulness-based cognitive therapy is to help individuals to disengage from their depression-related thoughts and feelings. This therapy can be effective for people who have trouble shifting their attention away from negative thoughts.
Mindfulness-based cognitive therapy is a form of therapy based on the idea of mindfulness. Mindfulness is the practice of being fully present in the moment and paying attention to what is happening in your mind and body. It encourages increased awareness of thoughts, feelings, and bodily sensations and changes in how you relate to and respond to these internal events.
Mindfulness-based cognitive therapy is helpful for people who have struggled with depression, anxiety, stress, and anger. The goal of mindfulness-based cognitive therapy is not to get rid of negative thoughts or feelings but to learn how to accept them and let them go.
This psychological counseling helps people change their relationships with their thoughts and feelings. It allows them to recognize that their thoughts and feelings are not facts but rather mental events that they can choose to observe without judgment.
Tips for Staying Motivated to Meditate Regularly
1. Commit to meditating for a certain number of minutes each day, and stick to it. You may set a goal for yourself, such as meditating for 10 minutes daily. Once you get into the habit of meditating, you can gradually increase the time you spend meditating each day.
2. Find a comfortable place to sit or recline to help you focus on your meditation and avoid distractions.
3. When meditating, it’s essential to focus on your breath. As you inhale, focus on the sensation of the air entering your body. As you exhale, focus on the sensation of the air leaving your body. Let all other thoughts drift away and focus only on your breath to help you stay focused and connected to your meditation practice.
4. If your mind starts to wander, gently guide it back to your breath
5. Be patient with yourself. Celebrate each victory, no matter how small, when you manage to stick to your meditation routine
Yoga vs. Meditation for Anxiety: What Research Say About Their Effectiveness
The benefits of yoga and meditation are vast and varied. Both practices may help counteract cognitive decline, act on genetic factors that increase susceptibility to stress, improve lower back pain, and ease depression.
Improves Cognitive Health
Regarding cognitive health, studies have shown that regular yoga and meditation can enhance mental clarity, focus, and memory. Yoga has increased grey matter density in the brain, which is associated with better cognitive function. People lose grey matter tissue as they age, so anything that can help preserve or even increase this tissue is hugely beneficial.
Reduce Stress Levels
Both yoga and meditation help reduce stress levels. These practices allow for greater control over the body and the mind, which helps dissipate feelings of anxiety or overwhelm.
Yoga, in particular, has been shown to reduce levels of the stress hormone cortisol. A high cortisol level contributes to the development of high blood pressure, muscle weakness, severe fatigue, and a flushed face.
Additionally, regular practice can help “train” the brain to be more resilient to stress, reducing the risk of developing stress-related illnesses.
Better Quality of Life
In addition, a randomized controlled trial sought to investigate the effect of yoga on the quality of life of patients with multiple sclerosis. The study found that participants who participated in a 6-month yoga class significantly improved their quality of life. These improvements included better physical function, mental health, and overall quality of life.
In another research, investigators examined the effect of yoga and meditation on the participants’ physiological and immunological markers. The participants reported a significant decrease in their self-reported anxiety and depression disorder.
The researchers believed that engaging with meditative practices and the yoga practice and diet contributed to the participants’ improved well-being and mind-body integration.
Alleviate Chronic Pain and Depression
An estimated 100 million people in the US suffer from chronic pain, such as arthritis, headaches, neck pain, and other pains that last for an extended time. The large number of people suffering from chronic pain costs the US government approximately$600 billion annually in the form of medical costs and lost productivity.
Medical practitioners often prescribe medications, such as opioids, to manage chronic pain. Unfortunately, the massive prescription of opioids to relieve chronic pain contributed to the increase in opioid addiction in the 21st century.
Many people who support using alternative medicine recommend using yoga and meditation for chronic pain management.
A recent study confirms that patients with chronic pain found relief after engaging in an 8-week mindfulness-based meditation program. Most respondents reported that the meditation program improved their ability to cope with their distress.
Alternative Medicine
These findings suggest that yoga may be an effective alternative medicine or treatment for improving the quality of life of patients with MS. If you are suffering from MS, consider giving yoga a try to see if it helps improve your quality of life.
Finally, yoga and meditation are effective treatments for lower back pain and depression. For lower back pain, yoga helps by strengthening the muscles around the spine and improving flexibility.
In terms of depression, both yoga and meditation are as effective as antidepressant medications in reducing symptoms. This phenomenon is likely due to their ability to increase self-awareness and mindfulness, which can help people become less reactive to negative thoughts or emotions.
Wrap Up
Both yoga and meditation can help reduce anxiety symptoms, but they work differently. Some people find that practicing both yoga and meditation provides the best results.
If you’re interested in trying out yoga or meditation to see if it helps reduce your anxiety, please read some of our other articles about these topics. We have plenty of information to help you get started on your journey to wellness.
Yoga vs. Meditation FAQs
What to Do if You Find it Difficult to Meditate?
Starting with meditation practice can be difficult. Many people struggle to clear their minds and focus on their breath. Here are a few tips to help you get started:
1. Start with a short meditation session. Begin with just five or 10 minutes, and work your way up to longer sessions over time.
2. Find a comfortable place to sit or recline. Make sure you’re in a position where you can relax and focus on your breath.
3. Use guided meditation. If you find it difficult to meditate on your own or prefer a voice’s guidance, the BetterSleep app provides guided meditations to get started. Plus, the app offers different meditations depending on what you need that day. For example, if you’re struggling with stress, the app might offer a meditation focused on relaxation.
4. Don’t be too hard on yourself. Meditation is a process, and it takes time to develop the skill. Be patient and keep practicing regularly.
Is Yoga Nidra Good for Mental Health Disorders?
Yoga Nidra influences the autonomic nervous system, which regulates body processes such as heartbeat, breathing, digestion, and blood flow.
Yoga Nidra can be helpful for a variety of mental health issues. It helps reduce anxiety and depression, alleviate stress, regulate emotions, and improve quality of life.
What is Hatha Yoga?
Hatha yoga is a physical practice that aims to unite the body and mind to achieve a state of spiritual perfection. The focus is on mastering the body so spiritual energy can be awakened and cultivated. Hatha yoga is about activating dormant power and bringing balance within the body and mind.
Researchers recommend hatha yoga for older adults who need to improve their range of motion in their joints. This practice enhances spine and hamstring flexibility and helps increase strength, balance, and focus.
How to Do Sitting Meditation
Sitting meditation is a great way to focus on your breath and clear your mind. It can be done anywhere and is a great way to start your day or relax after a long day. Here are some tips for doing sitting meditation:
1. Sit comfortably with your back straight. You can sit in a chair with your feet flat on the floor or sit on the floor with your legs crossed.
2. Focus on your breath moving in and out of your body. Focus on your breath and pay attention to the air moving in and out of your nose.
3. If your mind starts to wander, simply bring your attention back to your breath. The wandering of thoughts is normal and will happen occasionally. Just gently bring your focus back to your breath each time it happens.
4. Try to practice for 10-15 minutes each day. You may find that you want to do more or less depending on how you feel that day.
Sitting meditation can be a great way to relax and focus on yourself. It can be done anywhere and only takes a few minutes each day. Give it a try and see how it works for you!
Do Yoga and Meditation Go Together?
There is a lot of overlap between yoga and meditation, as both disciplines aim to achieve a sense of inner peace and stillness. Yoga is often seen as a pre-requisite for meditation, as it helps to clear away restless energy and prepares the body for deep concentration.
For example, a recent study reveals that yoga and meditation are complementary treatments for posttraumatic stress disorder among adults. In addition, yoga and mindfulness meditation helps in reducing symptoms of certain psychiatric disorders, including major depression and anxiety.
Many people find that practicing yoga and meditation together enhances their experience of both practices, as they allow the energy to flow toward higher consciousness.
What is the Best Intervention for Anxiety?
Mindfulness-based cognitive therapy is one of the most effective treatments for anxiety disorders. This therapy helps people learn specific skills to improve their symptoms and gradually return to activities they’ve avoided because of anxiety. This treatment is a collaborative effort between the therapist and the person with anxiety, and it can be adapted to meet the needs of each individual.
Do Yoga and Music Go Together?
Some people find that yoga helps them focus and feel more present when they listen to music. Others find that listening to music while doing yoga can be distracting.
If you are new to yoga, practicing in a quiet space without music might be helpful. A calm area will help you feel for the postures and the breathwork. Once you are more comfortable with the practice, you can experiment with adding music.
If you are using music to relax and de-stress, certain types of music can be more effective than others. For example, slower-tempo music with a regular beat can help lower blood pressure and heart rate. Music with a higher pitch can also help reduce stress levels.
