Anxiety is a common experience in life, often stemming from stress, uncertainty, or fear of the unknown. Further, In today’s hyper-competitive work environment, with high workloads, tight timelines, and the pressure to constantly upskill - stress and anxiety have become unavoidable. The long work hours and sedentary lifestyle further contribute to anxiety, depressionand fatigue. While a certain level of anxiety is natural, excessive worry can negatively impact mental and physical health. Fortunately, yoga for anxiety - offers effective ways to manage stress - through specific practices and holistic wellness approaches. By integrating pranayam, meditation, stretching, deep breathing, relaxation, sleep, a healthy diet, and consulting experts when needed, one can effectively address anxiety and restore emotional balance.
The key to reversing this cycle lies in setting aside a small fraction of time each day for one’s mental and emotional well-being.
Here are 4 Yoga Techniques to Manage Anxiety
1. Shavasana
● Lie on your back with the face towards the ceiling.
● Relax the neck and shoulders, with arms extended by the sides and legs about 1.5-2 feet apart.
● Close your eyes and follow normal breathing.
● Sequentially relax the 16 vital body zones (1) the tip of the toes (2) the ankles (3) the knees (4) the thighs & arms-simultaneously (5) the anus (6) the generative organs (7) the navel (8) the abdomen (9) the chest (10) the neck (11) the lips (12) the tip of the nose (13) the eyes (14) the space between the eyebrows (15) the forehead (16) the crown focusing on each part.
● Maintain this relaxed state with deep, rhythmic breathing.
Benefits: Shavasana promotes deep relaxation, calms the nervous system, reduces stress, and alleviates anxiety.
This technique is particularly effective in yoga for depression and anxiety, as it helps in letting go of mental fatigue and tension.
2. Nispand Bhava
● Sit comfortably, either against a wall or on a chair with your legs extended.
● Place your hands gently on your thighs with palms facing upwards.
● Close your eyes and observe the breath for a few minutes.
● Focus on a continuous, faint sound, passively listening without associating it with any object.
● Stay in this posture for 10 minutes, gently bringing the mind back to the sound if it wanders.
Benefits: This technique reduces mental chatter, fosters meditation for stress and anxiety and helps lower anxiety by cultivating inner stillness.
Nispand Bhava is particularly useful in today’s fast paced corporate environment where mental exhaustion and digital overload have become the norm.
3. Candle Gazing (Trataka)
● Sit in any comfortable meditative posture with your spine straight.
● Place a candle or object 16-20 inches away at eye level.
● Gaze steadily at the tip of the flame or a focal point within the object.
● When the eyes grow weary, close them and visualize the object in your mind’s eye.
● Palming the eyes can be done at the end of the practice to relax them.
Benefits: Trataka improves concentration, calms the mind, and reduces anxiety by enhancing focus and presence.This is a useful technique as it trains the mind to remain steady amidst external distractions.
4. Bhramari Pranayama
● Sit in a comfortable posture with the spine straight.
● Close your mouth and take a deep breath in.
● On exhalation, hum softly like a bee, creating vibrations in the head.
● Continue the humming sound in a controlled and smooth manner.
● Practice 5 rounds, with a pause in between.
Benefits: This pranayama relieves stress, lowers hypertension, calms the nervous system, and is effective in managing depression and anxiety. The vibrations from Bhramari Pranayama activate the parasympathetic nervous system, promoting deep relaxation.
Holistic Approaches to Anxiety Management
Just like a pressure cooker needs to release steam, our minds need a way to release stress and anxiety. If left unaddressed, anxiety can build up and manifest in panic attacks, irritability, or even physical symptoms like headaches or fatigue. Suppressing anxiety is not a sign of strength—it is a denial of our true emotional needs. Instead, we must acknowledge and release anxiety in healthy ways.
Engaging in deep breathing exercises and meditation can significantly reduce anxiety. Focusing on the present moment helps break the cycle of overthinking and brings clarity to the mind.
This is where meditation for stress and anxiety plays a crucial role in calming the nervous system.
Gentle stretching and Yoga asanas help release physical tension stored in the body. Moving the body mindfully enhances relaxation and improves emotional stability.
Following a healthy diet plays a crucial role in mental and emotional well-being. Consuming fresh, nutrient-rich foods like fruits, vegetables, nuts, and whole grains supports brain function and reduces mood swings. Avoiding caffeine, sugar, and processed foods can prevent unnecessary anxiety spikes.
Lack of sleep can exacerbate anxiety, making it essential to develop a consistent sleep routine. Creating a calm bedtime environment and limiting screen time before bed can improve sleep quality.
If anxiety becomes overwhelming, seeking guidance from a yoga expert, therapist, or counselor can be beneficial. Personalized treatment plans, incorporating yoga for anxiety, can aid in long-term stress management .
How Nispand Can Help
With today’s fragmented solutions and overwhelming digital noise, finding authentic and effective wellness practices can be challenging. This is where Nispand, the world’s first Wellness SuperApp, steps in. Developed by The Yoga Institute, a 105-year-old institution known for its holistic yoga approach, Nispand offers a structured and research-backed approach to mental and physical well-being.
1000+ Guided Meditations for reducing stress, improving sleep, enhancing focus, and emotional well-being.
500+ Asanas Videos for physical fitness, body flexibility, and strength.
Daily Free Live Yoga Classes with certified instructors covering multiple aspects of yoga.
Health Insights & 1-1 Expert Guidance, including diet consultations, mental wellness counseling, and customized yoga sessions.
Special Sections for Common Ailments, including anxiety, hypertension, diabetes, back pain, and respiratory disorders.
As the Bhagavad Gita says, “Yoga is the journey of the self, through the self, to the self.” Part of this journey involves embracing every emotion, including anxiety, with compassion and understanding. Through these Yogic practices, a healthy diet, proper sleep, and expert consultation, one can navigate anxiety with resilience and grace.
Let’s focus on cultivating positive thoughts, as they shape the reality we experience. Your mind is your most valuable space—do not let anxiety take up residence there. Instead, create a sanctuary of calm and positivity through the power of yoga for anxiety, yoga for depression and anxiety, and meditation for stress and anxiety.