Yoga for Anxiety: How to Find Calm on The Mat

Contrary to what many people think, yoga is not just about stretching or striking picture-perfect poses. For many people, it’s a refuge—a way to find calm when life feels scattered and demanding. When anxiety creeps in with its racing thoughts, tense muscles, and endless what-ifs, yoga offers a moment to slow down. When movement flows with breath and awareness returns to the present, space opens for both the body and mind to soften.

Can Yoga Really Help with Anxiety?

Yes, yoga really can help with anxiety. And it’s not just ancient wisdom or anecdotal evidence; science continues to back it up.

A 2020 randomized clinical trial published in JAMA Psychiatry found that yoga significantly reduced symptoms in people with generalized anxiety disorders, performing nearly as well as cognitive behavioral therapy (CBT). Another review in the British Journal of Sports Medicine (2023) demonstrated that yoga interventions consistently reduced anxiety symptoms across multiple populations.

So what makes yoga so effective?

Calms the Nervous System

Anxiety often traps you in “fight-or-flight” mode. The sympathetic nervous system stays activated, pumping out cortisol and adrenaline. Yoga resets this balance by activating the parasympathetic nervous system—the “rest and digest” state. Slow breathing, mindful movement, and restorative poses signal safety to the body, which lowers stress hormones and steadies the heart rate.

Grounds You in the Present

When your mind is consumed with “what-ifs,” yoga offers an antidote: awareness of now. Whether it’s noticing the stretch in your hamstrings or focusing on your breathing, yoga shifts attention from spiraling thoughts to tangible sensations.

Builds Long-Term Resilience

Each time you breathe through an uncomfortable stretch or hold a posture with patience, you’re training your nervous system to stay calm under pressure—skills that carry off the mat.

Practice Gives You a Sense of Control

One of the hardest things about anxiety is feeling powerless. On the mat, you rediscover agency: adjusting your breath, choosing when to rest, or deciding how far to stretch. These small choices reinforce the belief that you can influence how you feel.

The Science of Anxiety and Yoga

Anxiety isn’t just “in your head.” It’s a full-body response that starts in the brain. When the amygdala (the brain’s alarm system) perceives danger, it triggers the fight-or-flight response. Cortisol and adrenaline flood your body, your heart races, and your muscles tense. While helpful in true emergencies, this reaction becomes draining when it’s switched on by everyday stressors like deadlines, social worries, or racing thoughts.

Yoga interrupts this cycle. Slow breath, grounding postures, and mindful awareness help regulate the autonomic nervous system. Instead of being stuck in “fight-or-flight,” you shift into “rest-and-digest,” where your body knows it’s safe to relax. Over time, yoga also encourages neuroplasticity (the brain’s ability to rewire itself), so you literally become better equipped to manage stress.

Research supports these changes. A pilot study found that a single 60-minute yoga session increased levels of gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system and reduces anxiety symptoms. Similarly, a review published on Frontiers in Human Neuroscience also showed that regular yoga practice is linked to structural changes in brain regions tied to emotional regulation, like the prefrontal cortex and hippocampus.

Best Yoga Asanas and Sequences for Anxiety

You don’t need years of experience or advanced skills to enjoy the calming benefits of yoga. In fact, some of the simplest, most accessible poses are the most powerful when anxiety spikes.

A Grounding 10-Minute Flow

This sequence works beautifully when you need quick relief.

1. Child’s Pose (Balasana)
   • Kneel on the floor, big toes together, knees wide apart.
   • Fold your torso forward, resting your forehead on the mat.
   • Stretch arms out in front or let them relax by your sides.
   • Take 5 to 10 slow belly breaths, letting your body sink with each exhale.
2. Cat-Cow (Marjaryasana–Bitilasana)
   • Move onto hands and knees.
   • Inhale, drop your belly, and lift your chest while you look up (Cow).
   • Exhale, round your spine, and tuck your chin, gazing at your navel (Cat pose).
   • Flow through 8 to 10 rounds, linking breath with movement.
3. Forward Fold (Uttanasana)
   • From standing, hinge at the hips and drape your upper body forward.
   • Bend your knees as much as needed.
   • Shake out tension in your head, neck, and shoulders.
4. Legs-Up-the-Wall (Viparita Karani)
   • Sit sideways against a wall, then swing your legs up and lie back.
   • Adjust so your hips are close to the wall and your spine is comfortable.
   • Close your eyes and rest for 3 to 5 minutes, while focusing on your breath.

This short practice grounds your body, slows your breathing, and signals to your nervous system that it’s safe to relax.

Yin Yoga to Treat Anxiety

If anxiety makes you feel restless or agitated, yin yoga may feel counterintuitive at first—it’s slow, quiet, and involves holding poses for several minutes. But that’s precisely why it works. Yin targets deep connective tissues and encourages stillness, which gently trains your body to sit with discomfort without panicking.

Try these:

• Butterfly Pose (Baddha Konasana): Sit with the soles of your feet together, knees dropping outward. Fold forward gently. Hold for 3 to 5 minutes.
• Dragonfly Pose: Seated straddle with legs wide. Fold forward, letting your upper body hang. Hold 3 to 5 minutes.
• Sphinx Pose: Lie on your belly, prop yourself up on your forearms. Relax your shoulders, gaze forward. Hold for 3 minutes.

A 2018 study in the Journal of Mental Health found that five weeks of Yin yoga reduced both anxiety and stress.

Restorative Yoga Therapy for Deep Calm

Restorative yoga is all about comfort. Using props, such as pillows, blankets, and bolsters, you let your body fully relax in supported positions. Perfect for evenings or when your anxiety feels especially heavy.

• Supported Reclining Bound Angle Pose: Lie back on a bolster, bring soles of feet together, let knees fall open, and support them with pillows.
• Supported Child’s Pose: Place a bolster or pillow lengthwise under your torso, hug it, and rest your head.
• Savasana with Blanket: Lie flat, cover yourself with a blanket, and let your whole body sink into the mat.

Restorative poses signal to your body that it’s safe to let go completely.

Breathing Exercises to Pair with Yoga

Breathwork (or pranayama) is often the missing puzzle piece for people trying yoga for anxiety. Breathing exercises influence the vagus nerve, which plays a key role in calming the nervous system.

Box Breathing (Four-Square Breath)

You can perform this practice for five to ten rounds (or more, if you have more time). Used by Navy SEALs to stay calm in high-stress situations, it’s equally effective for soothing racing thoughts.

• Inhale for 4 counts.
• Hold for 4 counts.
• Exhale for 4 counts.
• Hold for 4 counts.

Alternate Nostril Breathing (Nadi Shodhana)

Do around six to eight rounds of this practice. This balances both sides of the nervous system and improves focus.

• Close your eyes.
• Using your right hand, place your index and middle fingers on your third eye chakra (the space between your eyebrows), your thumb on the left nostril, and the ring finger on the right nostril.
• Close your right nostril with your thumb and inhale through the left.
• Close the left with your ring finger, open the right, and exhale.
• Inhale through the right, switch, exhale through the left.

4-7-8 Breathing

Three to four rounds of this breathing exercise before bed can help you fall asleep faster and calm nighttime anxiety:

• Inhale through the nose for 4 counts.
• Hold your breath for 7 counts.
• Exhale slowly through the mouth for 8 counts.

If you want to take relaxation even deeper, Yoga Nidra offers a guided path into profound calm.

Yoga Nidra for Anxiety Relief

Yoga Nidra, sometimes called “yogic sleep,” is a guided meditation that takes you into deep relaxation while you remain awake and aware.

Clinical research supports its benefits. An iRest Yoga-Nidra study in the International Journal of Yoga Therapy with college students showed that an 8-week Nidra intervention lowered perceived stress, worry, and depression while increasing mindfulness skills. Another research shows yoga nidra has been effective for the treatment of insomnia, and it also helps reduce PTSD symptoms.

Here’s how to practice this:

• Lie down in a quiet space, preferably on your back with a blanket for comfort.
• Close your eyes and take a few deep breaths.
• Slowly bring attention to different parts of your body, relaxing each one as you move from head to toe.
• Visualize a calming image (like a warm beach or gentle forest).
• Stay in this state for 15 to 20 minutes, allowing your mind to drift while your body rests.

Morning vs. Evening Yoga for Anxiety

Yoga can be tailored to meet you where you are, not just emotionally, but also depending on the time of day. Morning and evening practices can look very different, and that’s a good thing.

Morning Yoga for Grounding and Energy

If you wake up feeling anxious about the day ahead, a short, energizing flow can help ground your energy before you dive into work or responsibilities. The goal isn’t to exhaust you but to give you just enough movement to feel steady and focused.

Sample Morning Mini-Routine (10 minutes)

1. Mountain Pose (Tadasana): Stand tall, feet hip-width apart, and take five deep breaths to center yourself.
2. Sun Salutations (Surya Namaskar A): Flow through two or three rounds, moving with your breath.
3. Warrior II (Virabhadrasana II): Hold for five breaths on each side to build strength and presence.
4. Seated Forward Fold (Paschimottanasana): A calming stretch to close your practice with steadiness.

Evening Yoga for Rest and Release

At night, the focus shifts toward letting go of the day’s tension. Calming, restorative poses prepare your body and mind for deep rest.

Sample Evening Mini-Routine (10 minutes)

1. Cat-Cow (Marjaryasana–Bitilasana): Flow gently for six to eight rounds to release spinal tension.
2. Supported Child’s Pose (Balasana): Hug a pillow and rest here for two to three minutes.
3. Legs Up the Wall (Viparita Karani) – Stay for 5 minutes to calm the nervous system.
4. Savasana (Corpse Pose): End lying flat with your eyes closed, focusing on slow, even breathing.

What to Avoid When Doing Yoga if You’re Anxious

It’s important to acknowledge that not every style of yoga is helpful when you’re dealing with anxiety. In fact, certain practices might make symptoms worse if they overstimulate your body or mind.

• Heated or Hot Yoga: The high intensity and heat can mimic panic symptoms, like a racing heart and shortness of breath, which may trigger more anxiety.
• Fast-Paced Power Flows: While invigorating, power yoga flows can keep the nervous system in a heightened state rather than helping it calm down.
• Competitive Mindset: Comparing your flexibility or stamina to others can feed anxious thoughts instead of easing them.

If anxiety is your focus, lean into slower, grounding practices: Yin, restorative, gentle Hatha, or slow vinyasa flows. Give yourself permission to pause, take breaks, and modify poses. Keep in mind that the point of the practice is peace, not performance.

Lifestyle Integration: Beyond the Pose & the Mat

Yoga is powerful on its own, but pairing it with small lifestyle changes can make anxiety management even more effective. Think of yoga as the anchor, and other practices as supporting threads that weave calm into your whole day.

These practices don’t require massive lifestyle overhauls; just minor tweaks that amplify the grounding benefits of yoga:

• Journaling: Spend 5 minutes after practice jotting down worries, reflections, or gratitude. Getting thoughts out of your head and onto paper can free up mental space.
• Mindful Walking: A slow, intentional walk outside (even for 10 minutes) can extend the calm you feel after yoga. Focus on the rhythm of your steps and your breath.
• Phone-Free Time: Designate certain hours, like the first 30 minutes after waking or before bed, as screen-free. This reduces overstimulation and helps your nervous system settle.
• Reduce Caffeine: High caffeine intake can mimic anxiety symptoms (like a racing heart). Try cutting back or swapping one cup for herbal tea.
• Gratitude Ritual: Pair yoga with a daily gratitude ritual, such as writing down three things you’re thankful for. This shifts your focus away from anxious thoughts.

Bonus Yoga Style for Anxiety: Puppy Yoga

Once you’ve explored calming yoga flows, breathwork, and lifestyle practices, there’s one more playful option worth considering: puppy yoga. This lighthearted style blends gentle yoga with the joy of having puppies roam the room. It may sound unconventional, but science supports the benefits.

A study in Frontiers in Psychology found that interacting with dogs reduces cortisol levels (the stress hormone) and boosts oxytocin, often called the “bonding hormone.” When combined with yoga’s grounding effects, puppy yoga offers a double dose of calm and connection.

So while you flow through poses, a pup might curl up on your mat or nuzzle in during Savasana. If your anxiety feels especially heavy, the laughter, cuddles, and joy of puppy yoga can be the reminder you need: healing doesn’t always have to be serious. Sometimes, it can be playful too.

Making Yoga for Anxiety a Habit

The real benefits of yoga for anxiety come with consistency. Here’s how to make it part of your life:

• Start small: Even 10 minutes a day makes a difference.
• Pair it with routines: Roll out your mat before morning coffee or right before bed.
• Create a calming environment: Dim lights, play soft music, or add calming scents like lavender.
• Mix it up: Alternate between grounding flows, Yin, and restorative sessions.
• Track your progress: Notice how your mood shifts after each session.

Think of yoga not as another item on your to-do list, but as a tool you can always return to when life feels overwhelming.

Finding Your Calm, On and Off the Mat

Anxiety can feel like it runs the show, but yoga proves otherwise. From grounding poses and soothing breathwork to deep relaxation practices like Yoga Nidra, or even the joy of puppy yoga, you now have tools to quiet the noise and reclaim your calm.

The key isn’t perfection. You don’t need the “right” mat or to touch your toes. What matters is showing up, even for just ten minutes, and letting your practice remind you that peace is possible. Over time, those small, consistent moments build resilience, clarity, and steadiness.

So the next time your thoughts race or your chest tightens, pause. Unroll your mat, take a slow breath, and remember: you already carry the calm you’re searching for. Yoga simply helps you return to it.