Holistic exercise for anxiety: poses and breathing techniques to reduce anxiety

Holistic exercise, such as yoga, can be an effective way to reduce feelings of anxiety. The combination of physical postures, breathing techniques, and mindfulness can help to calm the mind and release tension in the body. In this blog post, we will discuss some specific holistic exercise poses and breathing techniques that may be helpful for reducing anxiety.

1. One of the most basic and effective holistic exercise poses for anxiety is the forward fold. This pose can be done standing or seated and involves bending forward at the waist and allowing the head and arms to hang heavy. This posture helps to release tension in the shoulders and neck, which can be common areas of tension in individuals with anxiety.
2. Another effective holistic exercise posture for reducing anxiety is the child’s pose. This pose involves kneeling on the ground with the hips resting back on the heels and the forehead resting on the ground. This pose is a gentle way to stretch the spine and can help to release tension in the back and shoulders.
3. In addition to physical postures, holistic exercise also includes breathing techniques that can help to reduce feelings of anxiety. One such technique is called “square breathing.” This technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath again for a count of four. This technique helps to slow the breath and can bring a sense of calm to the body and mind.
4. Another effective breathing technique for reducing anxiety is called “alternate nostril breathing.” This technique involves using the right thumb to close off the right nostril and inhaling through the left nostril. The left nostril is then closed off with the right ring finger and the breath is exhaled through the right nostril. This technique can help to balance the energy in the body and bring a sense of calm to the mind.
5. Lastly, holistic exercise practice also include a meditation/mindfulness practices like “body scan” in which individual lie down comfortably and focus on different parts of the body to release tension, or “loving kindness” where individual focus on sending positive wishes to themselves and others. These practices have been found to help individuals with anxiety to become more aware of their thoughts and feelings and learn to respond to them in a more calm and compassionate way.

It’s important to remember that consistent practice is key when it comes to using holistic exercise to reduce anxiety. It’s not something that will have an immediate impact, but over time, as you continue to practice regularly, you’ll notice a decrease in feelings of anxiety and an increase in overall well-being. It’s also important to remember to listen to your body and not to push yourself too hard. If you ever feel uncomfortable or lightheaded during a posture or breathing technique, stop and take a break.

• Another effective holistic exercise posture for anxiety is the mountain pose, also known as Tadasana. This pose involves standing with the feet together, the arms at the sides, and the shoulders relaxed. The gaze is forward and the body is aligned and tall. This pose is great for grounding the body and bringing a sense of stability and balance. It helps to improve posture and can also help to release tension in the neck and shoulders.
• The corpse pose, also known as Savasana, is another holistic exercise posture that can be helpful for reducing anxiety. This pose involves lying down on the back, with the arms at the sides and the palms facing up. The eyes are closed and the body is allowed to relax completely. This pose is great for allowing the body and mind to fully relax and release any tension that has built up during the day. It’s a good way to practice mindfulness, and it can help to release negative thoughts or stress.
• Another pose that is effective for reducing anxiety is the Fish pose or Matsyasana. This pose involves lying down on the back, with the hands placed under the hips for support. The top of the head is then lowered towards the ground, stretching the muscles of the neck and throat. This pose can help to release tension in the neck and throat, which can be common areas of tension for individuals with anxiety.
• A yoga practice that is specially designed for reducing anxiety is called “Yoga Nidra.” This practice includes a guided meditation and it aims to bring the mind and body into a state of deep relaxation. During a Yoga Nidra practice, an individual will lie down in a comfortable position and listen to a guided meditation that leads the individual through a series of visualizations and breathing exercises. This practice can be very effective in reducing anxiety because it helps to quiet the mind and release tension in the body.
• Holistic exercise such as yoga also places a great emphasis on pranayama, or breath control. Specific breathing techniques can be used to help calm the mind and reduce feelings of anxiety. One such technique is “Nadi Shodhana” or “Alternate Nostril Breathing,” which is explained earlier in the post.
• Another technique is “Kapalabhati,” which involves taking short, powerful exhales, while leaving the inhale to happen passively. This technique can help to stimulate the nervous system and bring a sense of clarity and focus to the mind.
• A very well-known and commonly used pranayama technique for reducing anxiety and promoting relaxation is “Anulom Vilom” or “Alternate Nostril Breathing”. This technique is also called “Nadi Shodhana” which means “clearing the channels” in Sanskrit. This technique involves inhaling through one nostril, and exhaling through the other. By alternating the nostrils, this technique helps to balance the flow of energy in the body and brings a sense of calm to the mind.

In conclusion, holistic exercise is a powerful tool for reducing feelings of anxiety. By incorporating physical postures, breathing techniques, and mindfulness practices into your routine, you can help to calm the mind and release tension in the body. Remember, it’s important to start with basic and simple pose/techniques and gradually increase the difficulty as your body adapts. Remember that everyone’s body is different and what works for one person may not work for another, so it’s important to listen to your body and find what works best for you.