Yoga and Meditation for Anxiety: Natural Ways to Calm the Mind and Body

Lets explore how yoga and meditation can help you or your loved ones cope better with anxiety, reduce stress, improve mental health, and find lasting calm. In this blog we will touch on some simple practices that may be helpful.

First of all I just want to share that I have seen first hand how debilitating it can be for those close to me who struggle with anxiety. I have my own struggles too. Anxiety can range from a mild feeling of things not being quite right to full on melt downs that can prevent the sufferer from engaging fully with life. The desire to hide away, to stay safe might be quite overwhelming and confusing. We might feel isolated and scared.

🌿 Why Yoga and Meditation Are Powerful Tools for Anxiety Relief

You are not alone. Everyone will experience anxiety at some point in their life. It may show up as worry, tension, and racing thoughts. While medication and therapy are valuable, natural anxiety relief methods like yoga and meditation can empower you to manage your symptoms and improve your overall well-being. We all want that right?

Both yoga and meditation are scientifically proven to lower cortisol levels, slow the heart rate, and activate the body’s relaxation response — helping you feel calmer, more grounded, and in control.

The first step to feeling better is to recognise and acknowledge that you are experiencing anxiety. None of us wants to feel something unpleasant. Most of us want to block out unwelcome feelings, thoughts and emotions. We want to push them away and pretend they aren't there. Sometimes we'll be pushing things away without even knowing we're doing it!

So even if it's very hard we need to try to stop and 'be' with these difficulties. They need to be seen and acknowledged. We need to find a way to do this that allows us to work at our own pace so we don't feel overwhelmed by it all. Everyone is unique and the wonderful thing about yoga and mindfulness is that there are many tools from movement to breath work and meditation. We can choose the tools that meet and support us exactly where we are. For example if you are in the midst of a very distressing episode of anxiety, a formal seated meditation might not serve you well, so you'd be better off doing some slow flowing yoga or taking a mindful walk in nature or maybe some breath work with positive affirmations.

The thing is when we are anxious we buy into our negative thoughts. We tell ourselves we can't cope. If we continue to sow bad seeds we get bad fruits. We need to step out of this vicious cycle.

Meditation Techniques for Anxiety and Overthinking

Meditation trains the mind to stay present — reducing the endless cycle of worrying about the future or replaying the past. Over time, meditation can help you build resilience, acceptance and self compassion.

Simple Meditation Practices to Reduce Anxiety

1. Mindfulness Meditation – Focus on your breath and notice thoughts as they come and go without judgment. You are not trying to stop your thoughts your are just choosing to let them go and not get caught up in them. Let them pass by like clouds.

2. Loving-Kindness Meditation (Metta) – Repeat phrases of compassion toward yourself and others. Self compassion is so important. It is not our fault that we feel stressed or anxious. Please be kind to yourself.

3. Body Scan Meditation – Gently bring awareness to each part of the body, releasing tension and promoting calm and deep rest.

4. Guided Meditation for Anxiety – Listen to a soothing voice that walks you through peaceful imagery or breathing techniques. there are many great apps that provide guided meditations.

5. Gratitude meditation- Everyday take time to think about three things you are truly grateful for.

6. Positive Affirmations-Think about some words you really need to hear, those good seeds that will grow into healthy fruit. Write down a couple of affirmations and use them as often as you can even if you don't believe them, they will help you to reframe the way you think. A positive affirmation should be positive and in present tense. Something like "I am calm and resilient" or "I am strong enough to face any challenge"

   
   

Start with just 5–10 minutes a day, and increase your time as you feel comfortable.

The Benefits of Yoga for Anxiety and Stress

Practicing yoga for anxiety helps balance the body and mind through movement, breath, and mindfulness. Regular yoga practice can:

• Reduce physical tension and muscle stiffness caused by chronic stress.

• Improve breathing patterns, which naturally calm the nervous system.

• Increase body awareness, helping you recognize anxiety triggers early.

• Boost serotonin levels, improving mood and emotional balance.

  
  

Some Yoga Poses for Anxiety Relief

If you’re new to yoga, start with these gentle and restorative poses known for reducing stress and calming the mind:

1. Child’s Pose (Balasana) – Promotes deep relaxation and grounding.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana) – Eases back tension and encourages mindful breathing. Do a few rounds nice and slowly.

3. Legs-Up-the-Wall Pose (Viparita Karani) – Supports relaxation and better sleep.

4. Corpse Pose (Savasana) – Restores balance to the nervous system after practice.

Try to take about 5–10 breaths in each pose, focusing on slow, steady, comfortable breathing. I think beginners would benefit from some guidance, so try to find a local class that you like or look on apps like YouTube to find a suitable guided session that meets your needs. There is no right or wrong approach however for anxiety I feel a movement practice that is gentle and allows space to slow the breath is probably best. See what helps you to feel better.

Breathing to ease anxiety

Working with the breath is a very powerful yet accessible tool. When we are anxious it often feels difficult to 'take a deep breath' due to tension restricting our ability to take a good inhalation. Instead we can relax and try the two techniques below which focus on softening the body and gradually working towards a longer exhale. This is a great way to activate the relaxation response.

1. Belly breathing- Lie down on your back and make yourself comfortable and cosy. Rest your hands on you belly, notice the gentle rise and fall of your belly as you breathe.

2. 1:2 breathing ratio- Notice your natural breathing without trying to change anything, then very gradually start to deepen your breathing a little. Begin by breathing in and out for roughly equal lengths of time. If you get comfortable with that then begin to increase the length of the exhalation. Make sure this is done without force or any struggle whatsoever.

Tips to Build a Daily Yoga and Meditation Routine

• Start small – Even 10 minutes daily can make a big impact.

• Create a peaceful space – Use a quiet, clutter-free area.

• Be consistent – Practice at the same time each day.

• Use apps or online videos – Follow guided sessions for structure.

• Stay patient – Anxiety reduction is a gradual process, not an overnight change.

  
  

Final Thoughts: Finding Calm Through Mindful Living

The yoga you practice on your mat and the time you spend practicing meditation are precious— with patient regular practice these techniques will begin to spill out into your daily life. You will find yourself automatically defaulting to these practices as and when you need them. You will notice anxiety arising in your body and you will be able to say "hello anxiety, I feel you, I see you, thank you for trying to keep me safe, I'm ok though, I can breathe with you, smile to you, but I'm not going to be overwhelmed by you". By practicing regularly, you can reduce anxiety naturally, improve your mental health, and find lasting inner peace.

Maybe some of what I've written might give you some ideas of how you can help yourself. This is hugely empowering. However if you're really struggling do reach out for support. Just know that inner peace is possible. I wish you well on this journey of self discovery.

Sacred Pause: Yoga for Inner Peace- Join me once a month at the Deeside Wellbeing Collective 10-11.30am for a gentle balanced yoga practice to move you towards peace.