Yoga Poses For Anxiety And Panic Attack

Yoga poses can be effective in helping with anxiety and panic attacks through various mechanisms: mindfulness and breath awareness, relaxation and stress reduction, activating the parasympathetic, nervous system, improved body awareness, emotional regulation, distraction and refocusing.

Standing Splits Variation At Wall - YanvaYoga
Standing Splits Variation At Wall
Urdhva Prasarita Eka Padasana Variations
Thread The Needle Pose - YanvaYoga
Thread The Needle Pose
Urdhva Mukha Pasasana
Tiger Pose - YanvaYoga
Tiger Pose
Seated Yoga Seal Pose - YanvaYoga
Seated Yoga Seal Pose
Upavistha Yoga Mudra
Sideways Bending - One Arm - YanvaYoga
Sideways Bending – One Arm
Straight Angle Pose
Straight Angle Pose
Half Bound Lotus Seated Forward Bend - YanvaYoga
Half Bound Lotus Seated Forward Bend
Ardha Baddha Padma Paschimottanasana
Half Happy Baby Pose - YanvaYoga
Half Happy Baby Pose
Ardha Ananda Balasana
Leg Cradle Pose - YanvaYoga
Leg Cradle Pose

How Yoga Can Help With Panic Disorder?

Yoga can be a beneficial complementary approach for individuals with panic disorder. Panic disorder is characterized by recurrent and unexpected panic attacks, which can be accompanied by intense fear and physical symptoms. Yoga offers several mechanisms that can help manage panic disorder:

  • Relaxation response: Yoga practices, including pranayama (breathwork), meditation, and gentle movements, activate the body’s relaxation response, counteracting the stress response associated with panic attacks. This relaxation can help reduce the intensity and frequency of panic symptoms.
  • Mindfulness and awareness: Yoga encourages mindfulness, which involves being fully present in the moment without judgment. By developing awareness of physical sensations, emotions, and thoughts, individuals can better recognize the early signs of panic and learn to respond calmly.
  • Breath regulation: Pranayama techniques in yoga focus on controlled breathing patterns. Practicing deep, slow, and diaphragmatic breathing can help stabilize the autonomic nervous system, reducing hyperventilation and other physical symptoms of panic attacks.
  • Physical and emotional release: Yoga poses (asanas) can release physical tension and emotional stress stored in the body. This release can promote a sense of relaxation and well-being, reducing anxiety and panic.
  • Coping skills: Through yoga, individuals develop coping skills to manage stress and anxiety. These skills, such as grounding techniques and breath awareness, can be applied during panic attacks to help individuals regain a sense of control.
  • Self-empowerment: The practice of yoga fosters self-awareness and self-empowerment. As individuals gain confidence in their ability to manage panic symptoms, they may experience a reduction in the fear associated with panic attacks.
  • Improved resilience: Regular yoga practice can improve overall resilience to stress. As individuals become more resilient, they may be better equipped to handle panic triggers and stressful situations.

It’s important to note that while yoga can be helpful for managing panic disorder, it is not a standalone treatment. It should be used as an adjunct to evidence-based treatments, such as cognitive-behavioral therapy (CBT) and medication if prescribed by a healthcare professional. If you have panic disorder or any specific health concerns, it’s essential to work with qualified healthcare providers and mental health professionals to create a comprehensive treatment plan tailored to your needs.

Benefits and Contraindications


Calming the Nervous System

Stress Reduction and Relaxation

Improved Breathing and Breath Awareness

Enhanced Mindfulness and Emotional Regulation

Promotes Mind-Body Connection

Positive Impact on Overall Mental Well-being


Acute or severe panic attacks

Severe anxiety disorders requiring immediate medical attention

Certain medical conditions affecting physical mobility

Pre-existing injuries or physical limitations

Frequently Asked Questions

Does yoga help panic attacks?
Yes, yoga can be beneficial in managing and reducing the frequency and intensity of panic attacks. Regular practice of yoga, especially styles that emphasize relaxation, deep breathing, and mindfulness, can have a positive impact on anxiety-related conditions, including panic attacks.
How long does it take for yoga to help anxiety?
The time it takes for yoga to help with anxiety can vary significantly from person to person. Some individuals may start to experience benefits after just a few yoga sessions, while others may need more time and consistent practice to notice significant improvements. It's essential to be patient with yourself and your yoga practice. If you find that your anxiety persists or interferes with your daily life despite practicing yoga, consider seeking guidance from a mental health professional who can provide additional support and individualized strategies for managing anxiety effectively.

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