Anxiety is a normal and natural emotional response that everyone experiences. Anxiety can be helpful in certain situations as it prepares the body to react to potential threats or challenges. For example, it can motivate someone to study for an important exam or take precautions in a potentially dangerous situation. However, anxiety becomes problematic when it becomes excessive and persistent. When anxiety interferes with daily activities, it can be classified as an anxiety disorder. Anxiety disorders are a group of mental health conditions characterized by intense and prolonged feelings of anxiety, often accompanied by physical symptoms such as increased heart rate, sweating, trembling, and difficulty concentrating.
There are several types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and post-traumatic stress disorder (PTSD). Each of these disorders has its own specific symptoms and diagnostic criteria. Anxiety disorders can significantly impact a person’s quality of life and physical or mental functioning. Anxiety has become a pervasive and debilitating condition affecting millions of individuals worldwide. While conventional treatments such as medication and therapy have proven effective, there is a growing interest in alternative approaches that promote holistic well-being. One such approach is yoga, a practice that combines physical postures, breath control, meditation, and relaxation techniques.
Loosening Exercises:
It is very important to start Yoga practice with loosening exercises known as Sookshma Vyayama. It includes Ankle bending and rotation, Knee bending and rotation, Wrist bending and rotation, Elbow bending, Shoulder bending and rotation, Neck bending and rotation. It removes tightness in the muscles and improves blood circulation, body mobility and flexibility. Sookshma vyayama develops co-ordination & equilibrium.
Asanas:
Asanas should be done by keeping in mind our own capacity. Avoid unnecessary jerky movements while doing the asanas. Asanas which help to relieve stress and anxiety include Padmasana, Shashankasana, Gomukhasana, Paschimottanasana, Nauka Sanchalanasana, Tadasana, Marjarasana, Ardha Chakrasana, Padahastasana, Virabhadrasana, Vrikshasana, Makarasana, Bhujangasana, Dhanurasana, Sarvangasana, Pavanamuktasana, Setubandhasana, Adhomukha Shavasana, Shavasana. Suryanamaskara which includes various poses along with breathing awareness helps to reduce anxiety levels. Asanas relieve the physical stress in the muscles along with tightness in the muscles caused by anxiety.
Pranayama:
Pranayama is a yogic practice which acts as a bridge between Annamaya Kosha (physical body), Pranamaya Kosha (vital energy) and Manomaya Kosha (mind). Anxiety emerges from the Sympathetic nervous system activity. Nadishuddhi Pranayma (Alternate Nostril Breathing) restores the balance between Sympathetic and Parasympathetic nervous system – the two arms of the autonomic nervous system. Bhastrika pranayama modulates the activity of brain regions which are responsible for emotional processing, attention and awareness. Another important pranayama which helps in mitigating anxiety and its effects on various systemic organs is Bhramari Pranayama. Bhramari pranayama reduces heart rate and blood pressure. Bhramari pranayama balances autonomic nervous system by enhancing activation of the parasympathetic system. Hence it can be used for mental relaxation and reduction of stress.
Meditation:
Meditation is a powerful practice for managing anxiety and promoting a sense of calm and well-being. Here are some meditation techniques that can be helpful for anxiety – Omkar meditation, Mindfulness meditation, Transcendental meditation. Meditation should be practiced in a calm and clean environment for the better effects.
Research Studies
A comprehensive analysis of randomized controlled trials conducted on both healthy individuals and patients with various medical conditions, such as cardiopathy, hypertension, metabolic syndrome, obesity, and breast cancer, has revealed that the practice of yoga may effectively decrease physiological indicators of stress. These indicators include cortisol levels, autonomic measures such as systolic blood pressure and heart rate, cytokine levels, and lipid levels.
Mindfulness and the Mind-Body Connection
Yoga cultivates mindfulness, an awareness of the present moment without judgment. By focusing on the breath, bodily sensations, and movements, individuals develop a deeper mind-body connection. This heightened awareness allows for the recognition and acceptance of anxious thoughts and emotions, leading to their effective management.
It’s important to note that while yoga can be beneficial for managing anxiety, it should not be the only treatment for anxiety disorders. If you have severe or persistent anxiety symptoms, it’s advisable to consult a healthcare professional or therapist for a comprehensive treatment plan. They can provide personalized guidance and support based on your individual needs.
