Yoga for generalized anxiety disorder
How mindful movement, breathing and body awareness can regulate constant inner stress
Constant worries, diffuse fears, inner tension - many people with a generalized anxiety disorder (GAS) experience their everyday life as a permanent internal alarm program. Even if everything seems "fine" on the outside, the nervous system remains in a state of alert: thoughts circle, breathing remains shallow, sleep is restless. The good news is that yoga can help to regulate this chronically overexcited stress system - on both a physical and emotional level.
What is a generalized anxiety disorder?
Generalized anxiety disorder is one of the most common anxiety disorders. It is characterized by persistent, excessive worry that is difficult to control and does not only relate to a specific situation or event. Typical symptoms are
Restlessness, irritability
Muscle tension, trembling
Problems falling asleep or sleeping through the night
Concentration disorders
Palpitations, gastrointestinal complaints, dizziness
Behind all of this is a chronically activated sympathetic nervous system - the part of our autonomic nervous system that is responsible for fight or flight reactions. This is exactly where yoga comes in.
Yoga as regulatory training for the nervous system
Yoga is much more than physical exercise. Used correctly, it can be understood as somatic self-regulation training that calms both body and mind. In particular, the combination of:
mindful movement (asanas)
Conscious breathing (pranayama)
Meditation and body awareness
can give feedback to the overactive nervous system: You are safe. You can let go.
Studies show that regular yoga practice lowers the stress hormone cortisol, improves heart rate variability and increases vagal activity - in other words, it promotes precisely those processes that are often disturbed in people with anxiety disorders.
What works particularly well for anxiety?
1. slow, flowing movements
Movement sequences such as vinyasa in slow motion, yin yoga or somatically oriented postures invite self-awareness. It is important that there is no strain and that the breath can flow at all times.
2. breathing exercises for grounding
Especially effective in cases of inner restlessness:
Prolonged exhalation (e.g. 4 seconds in, 6-8 seconds out)
Bhramari (summation) for vagal activation
Nadi Shodhana for inner balance
3. body scan & meditation
Not all people with anxiety can sit still immediately - and they don't have to. Body scans while lying down, gentle guided meditation or mindful walking can help to bring attention back to the body from the stream of thoughts.
Yoga does not replace therapy - but is an effective supplement
Important: Yoga is not a substitute for psychotherapy or medical treatment, but it can complement it. Yoga can help to strengthen self-efficacy, prevent panic and provide emotional relief, particularly in the context of body therapy, mindful group work or individual lessons.
Conclusion: learning to feel safe - in your own body
People with generalized anxiety disorder do not need spiritual exaltation - they need tools to regain trust in their body and their inner self-regulation. Yoga can be a gentle but profound way to do this. Not as an achievement, but as an invitation: You are here, you can breathe, you can feel yourself.
Further training tip:
In our seminars on psychosomatics & yoga, you will learn how you can use yoga in therapeutic work specifically to stabilize anxiety, depression and stress.
👉 Find out more at: www.hockenholz.com/yoga