Yoga for anxiety and panic attacks
“Yoga leads to a cessation of the fluctuations of the mind.”
– Pantanjali
Anxiety stands for our bodies’ natural response to stress and stressful situations and overall and in small doses, it can be managed and rationalized. But what happens when we have recurrent episodes of unbearable stress, dread and our whole nervous system is in hyperarousal mode, going into flight-or-fight and it cannot regulate itself anymore? Oftentimes, the existence of one anxiety disorder can trigger or contribute to the development of another: e.g. agoraphobia in relation to panic attacks. Possible questions that we can incorporate in our daily practices when trying to overcome anxiety, are for instance: Are we sleeping well enough or enough hours? Are we eating well and taking enough nutrients and vitamins from our food? Are we getting the emotional support we need from the people/community around us? Do we ask for help when we need it the most? How healthy is our relationship to work or our job?
Recently, more and more studies have emerged suggesting that yoga is an effective method complementary to therapy, especially Cognitive Behavioural Therapy, for people experiencing anxiety disorders.
On the other hand, describing the phenomenon in just a few words, a panic attack is more than anxiety overloading, it is an episode of overwhelming fear and a sense of helplessness that comes out of nowhere and has no immediate or obvious cause. Its symptoms may include any of the following: racing thoughts and heartbeat, nausea, sweating, dizziness, fear of losing control, hot flashes or chills, chest pain, mental confusion, tingling in toes and fingers, and last but not least, difficulty of breathing evenly. When we are having a panic attack, we start breathing in a quite random or uneven manner. Then often the fear of getting another panic attack takes us into a whole spiral of dread and fear and it seems almost impossible to get out of this vicious circle.
Panic attacks are often linked to a variety of symptoms such as excessive worries, unregulated sleeping or eating patterns, muscle tension and jaw clenching, Irritable Bowel Syndrome (IBS), coupled with mental disorders, such as generalized anxiety disorder, ADHD or depression. The distress caused by a panic attack can feel overwhelming and create lots of racing thoughts: “Is that a heart attack?", “This is not happening”, “ Can others notice this?”, ” “Am I losing my mind?”. The ability to recognize a panic attack and acknowledge it is the first step in getting some relief from it, recognizing its temporary nature and not resisting it. Every emotion creates a corresponding breathing pattern and sensation in the body, so in this phase, it would be useful to pay attention also to our bodies’ cues and sensations and accept them, if possible, instead of resisting them.
Yoga tells us that before searching for a cure it is important to look deeply into the nature and causes of illness. Oftentimes, removing the source of anxiety is not necessarily the solution, but rather learning to cope with our anxious feelings. Yoga therapy is an effective tool in helping people understanding and dealing with their anxiety feelings, potentially increasing their resilience. However, if the symptoms are more severe or persistent, there is a need also for more specialized yoga professionals or therapists that are better equipped to deal with the physical and psychological mechanisms of anxiety. Yoga training can be particularly useful, if we think especially about practices that can work with calming the nervous system. It is often considered that breathing is the language of the nervous system’s balance and control. Yoga increases mind-body awareness, as well as offering a form of relaxation which can replace unhealthy coping mechanisms (e.g. substance abuse).
The relation between the breath and the nervous system goes both ways. Just as emotions can disrupt the breathing, so changing our style of breathing can change our emotions. The way we are breathing is often involuntary and taken for granted but it can be easily grasped and voluntarily controlled. During times of panic, relaxed, controlled breathing will give us immediate access to the nervous system. This means that by changing our breathing, we can potentially change our relation to tension. Then, when breathing is relaxed and the panic response has been calmed, the underlying anxiety can be gradually brought into conscious awareness to be processed. Pranayama techniques can help activate the parasympathetic nervous system, while helping us to eventually calm down and lessen the effects of the panic attack.
There are many other yoga postures and practices that can help with anxiety and some of the most common are Yin Yoga or Restorative Yoga, when one can transition more softly and mindfully between only a few poses while bringing awareness to the breathing patterns, as well as meditations or practices revolving around the breath, learning to use diaphragmatic breathing and purifying both the physical and subtle body (e.g. Nadi Shodhana or alternate nostril breathing). Also, exercises that relax both muscles and joints and help in increasing self-awareness. The areas in which we store lots of stories, anxiety and tension range from hips to shoulders, upper back or jaw, and it feels sometimes nice to explore more specifically these areas through short mindful practices.
Mantras are also useful in this stage of anxiety as a guide to the process of self-awareness, they are basically words or phrases that can guide and protect us in times of panic, helping us to better understand our true nature, beyond all the stories of our minds or the fear of uncertainty. Moreover, visualizing our fear or anxiety as something distinct from us and not necessarily part of us can help us get a healthier approach to it and treat ourselves in the end with far more understanding and compassion.
Lastly, maybe the most transformational habit for someone dealing with anxiety and panic attacks is to consciously reach out to people. Studies show that those who help others (and let themselves be helped and feel vulnerable) often report more positive emotions as well as confidence and trust in oneself and other people. Volunteering or being of service for a good cause are only a few possible examples. When one reaches out to others, naturally the focus shifts from oneself to the others. Knowing that we are not alone and that there is greater power out there in being part of a group or a community can foster a sense of safety and healing.
*********************************************************
