Yoga for anxiety and nervousness
Back to the here and now - with breath, mindfulness and movement
Restlessness is not a luxury problem. Many people live in a state of constant inner tension - often unnoticed, but physically noticeable: fluttering breath, tense shoulders, nervous thoughts, sleep problems, restlessness. In a society that confuses speed with performance, it is difficult to calm down. Yoga not only offers relaxation here - but a path to deep, embodied calming.
When the body remains on alert
Restlessness and nervousness are common symptoms of:
Chronic stress and mental overload
Vegetative imbalance (e.g. in case of exhaustion, long COVID)
Hormonal changes (e.g. menopause)
Psychological stress such as anxiety disorders or the consequences of trauma
The underlying cause: the autonomic nervous system, or more precisely a permanently overactive sympathetic nervous system - the part responsible for fight or flight. The "resting state" of the parasympathetic nervous system gets out of balance. Yoga helps to bring this state back into balance.
How does yoga help with inner restlessness?
Yoga is not a way to "relax at the push of a button" - but an invitation to rediscover the body as a safe place. The effect unfolds particularly through:
Respiratory regulation
The breath is the bridge between body and mind - and direct access to the autonomic nervous system. Just a few minutes of conscious breathing can noticeably calm you down.
Body awareness & grounding
Slow movements in rhythm with the breath promote a feeling of control, safety and presence.
Mindfulness & mental hygiene
The repeated return to the moment dissolves the constant "What if?" and creates new mental spaces.
Yoga practice for anxiety - what helps in particular?
1. slow, rhythmic movement sequences
z.e.g. cat-cow, gentle sun salutations in slow motion, flowing warrior poses
Focus on movement in breathing rhythm
without pressure to perform or goal orientation
2. breathing techniques to calm down
4-6-8 Breathing: inhale 4, hold 6, exhale 8
Bhramari (summation) for vagus activation
Nadi Shodhana (alternate breathing) for mental clarity
3. restorative sequences & yoga nidra
Supported postures with pillows & blankets
Focus on letting go, not on stretching
Deep relaxation without "having to do anything"
Restlessness is often a call for connection
Inner nervousness is not just a neurophysiological phenomenon - it is also an expression of a lost connection to oneself. In a time of constant sensory overload and self-optimization, yoga helps you to slow down and get back in touch with your own body - and with what is really important.
Sometimes it takes nothing more than a quiet breath to get back into the moment.
Conclusion: Yoga as a return to your inner center
Yoga for restlessness does not mean being particularly flexible or disciplined - but rather honestly sensing: How am I really feeling right now? With gentle movement, conscious breathing and mindful presence, a space is created in which rest is not made, but can be found.
Training tip:
In our "Yoga in Psychosomatics" course, we provide in-depth knowledge and practical exercises for therapeutic work with restless, overstressed or highly sensitive clients.
👉 Discover now at: www.hockenholz.com