Your Go-To Yoga Practice for Anxiety & Panic Attacks

“Worrying is like paying a debt you don't owe.” ― Mark Twain

Anxiety can be a real drag. It can make everyday things feel super difficult, from sudden panic attacks to that constant feeling of worry that just won't go away, be it at home or work.

Don't lose hope. You can get calmness and greater clarity through the practice of Yoga Nidra. It employs provides deep relaxation and mindfulness.

It helps you learn to better manage stress, overcome negative thought patterns, and restore a sense of balance in your life. It may help you regain control and reconnect with the present moment.

What is Yoga Nidra

Yoga nidra is a unique relaxation technique that puts you in a state between being awake and being asleep. It's often called "yogic sleep." It includes elements of yoga and meditation technique that allows you to achieve a deep state of relaxation while remaining fully aware.

The practice involves lying down comfortably and being led through different stages of relaxation. This includes body scans, breath awareness, and visualization exercises. Even though you remain aware throughout, yoga nidra allows you to completely let go and enter a profoundly restful state.

Today, it's been adapted to help people manage issues like depression, anxiety, and other mental health concerns. The great thing about yoga nidra is that it's accessible for people of all ages and abilities.

How does yoga nidra help with anxiety

Yoga Nidra has been found to be particularly effective in managing anxiety issues. This practice works by:

1. Activating the parasympathetic nervous system: Yoga nidra for sleep promotes relaxation by engaging the body's rest-and-digest response, which counteracts the fight-or-flight response triggered by anxiety.
2. Reducing cortisol levels: Regular practice of Yoga nidra has been shown to lower cortisol, the stress hormone, which helps alleviate symptoms of anxiety.
3. Enhancing mindfulness: By guiding practitioners through a series of mindful awareness exercises, Yoga nidra helps individuals become more aware of their thoughts and emotions, fostering a sense of control and calm.
4. Improving sleep quality: Better sleep can significantly reduce anxiety. Yoga nidra promotes restful sleep by calming the mind and body before bedtime.

How to practice yoga nidra for anxiety

Practicing Yoga nidra for anxiety involves a few simple steps:

1. Find a quiet space: Choose a quiet, comfortable place where you won't be disturbed. This helps create a conducive environment for deep relaxation.
2. Lie down comfortably: Use a yoga mat or a soft surface to lie down on your back. You can use a cushion or bolster to support your head and knees if needed.
3. Use a guided meditation: Beginners should use a guided Yoga nidra meditation. Listen to this guided sleep meditation on the Level SuperMind app. The soothing voice will help you stay focused and navigate through the different stages of the practice.

1. Follow the instructions: The guide will lead you through various stages of relaxation, body scan, breath awareness, and visualization. Simply follow along with the instructions, allowing yourself to fully immerse in the experience.
2. Remain aware: The goal of Yoga Nidra is to stay aware and present throughout the session. However, it's normal to drift in and out of sleep, especially when you are just starting. Over time, you will get better at maintaining a state of conscious relaxation.

The science behind yoga nidra and anxiety

Understanding the scientific basis of Yoga Nidra can shed light on why it is so effective for anxiety relief. When practicing Yoga Nidra, the body transitions into a state similar to deep sleep, yet the mind remains aware and active. This unique state has several beneficial effects:

1. Alpha and theta brain waves: Yoga Nidra helps the brain to produce more alpha and theta waves, which are associated with deep relaxation and meditative states. These brain waves reduce stress and anxiety by promoting calmness and enhancing mental clarity.
2. Neuroplasticity: Regular practice of Yoga Nidra can promote neuroplasticity, the brain's ability to reorganize itself by forming new neural connections. This is crucial for overcoming negative thought patterns associated with anxiety and depression.
3. Endorphin release: The practice stimulates the release of endorphins, the body's natural painkillers and mood elevators, helping to reduce anxiety and enhance overall well-being.

Yoga nidra techniques to ease anxiety

There are several techniques within Yoga Nidra specifically designed to alleviate anxiety. These include:

1. Body scan: This technique involves focusing attention on different parts of the body sequentially, releasing tension and promoting relaxation. It helps to ground the mind and divert attention from anxious thoughts.
2. Breath awareness: Observing the natural flow of the breath can induce a state of calm and reduce anxiety. Deep, mindful breathing activates the parasympathetic nervous system, which counteracts the stress response.
3. Visualization: Guided imagery and visualization help in creating a safe mental space, which can reduce anxiety and promote a sense of peace and security.
4. Intention setting (Sankalpa): Setting a positive intention or affirmation at the beginning and end of the session can reinforce positive thinking and reduce anxiety.

Also read: Broken Sleep? DIY Deep Sleep Playlist Secrets

Each of these techniques contributes to the overall effectiveness of Yoga Nidra in managing anxiety issues.

Incorporating yoga nidra into your routine

To gain the maximum benefits from Yoga Nidra, it’s essential to establish a regular practice routine. Here’s how you can create an effective routine:

1. Set a schedule: Practice Yoga Nidra at the same time each day. Early mornings or before bedtime are ideal.
2. Create a calm environment: Ensure your practice space is quiet, comfortable, and free from distractions. Dim lighting and soothing music can enhance the experience.
3. Start with short sessions: If you're new to Yoga Nidra, begin with shorter sessions (10-20 minutes) and gradually increase the duration as you become more comfortable.
4. Use guided sessions: Initially, use guided Yoga Nidra sessions available online or through apps to help you stay focused and relaxed.
5. Stay consistent: Consistency is key. Aim to practice Yoga Nidra at least 3-4 times a week to see significant improvements in anxiety and stress levels.

Combining with other stress management techniques

While Yoga Nidra is highly effective on its own, combining it with other anxiety management techniques can provide even greater benefits:

1. Yoga for anxiety and stress: Incorporate gentle yoga poses that promote relaxation and reduce stress.
2. Mindfulness meditation: Practice mindfulness meditation alongside Yoga Nidra to enhance overall mental clarity and emotional balance.
3. Healthy lifestyle: Maintain a healthy diet, exercise regularly, and ensure adequate sleep to support your mental health.
4. Therapeutic support: Consider seeking support from a therapist or counselor to address underlying issues contributing to anxiety.

Also read: Nama-stay in Bed: Best Yoga Poses for Sleep

Integrating these practices with Yoga Nidra creates a holistic approach to managing anxiety and improving overall well-being.

FAQs

Is yoga nidra good for anxiety?

Yes, yoga nidra can be very helpful for managing anxiety. Yoga nidra is a type of guided meditation that helps you relax your body and mind deeply. By guiding you through different relaxation techniques, yoga nidra can lower your stress levels and make you feel calmer.

Is it normal to cry during yoga nidra?

It's actually quite common to feel emotional and even cry during yoga nidra. The deep relaxation allows emotions that were bottled up to come to the surface. This release of emotions is a natural part of the healing process and can help you let go of things that were causing you anxiety.

What does yoga nidra do to the brain?

Yoga nidra has some interesting effects on the brain. It shifts your brain waves from the active "beta" state to the more relaxed "alpha" and "theta" states. This change in brain activity can boost your mental clarity, creativity, and emotional well-being, while also reducing stress and anxiety.

What happens if you fall asleep during yoga nidra?

It's totally fine if you fall asleep during yoga nidra. In fact, the practice is designed to guide you to the edge between being awake and being asleep. Even if you doze off, your subconscious mind is still absorbing the benefits and getting into a very deep state of relaxation.

Does yoga nidra increase dopamine levels?

Yes, yoga nidra may help increase your dopamine levels. Dopamine is a brain chemical that makes you feel good. The profound relaxation and meditative state of yoga nidra can stimulate your brain to produce more dopamine. This mood boost can further reduce your anxiety and improve your overall mental health.

Final thoughts

Yoga nidra offers a powerful way to improve your mental and emotional well-being. It can significantly reduce anxiety and emotional tension by promoting deep relaxation. Even if you fall asleep during the practice, that's perfectly fine! Your mind is still absorbing the benefits.

Read next: Hypnic Jerk: Sudden Twitching While You're Asleep