Can yoga help with anxiety?
Many people find it can. Yoga combines slow movement, steady breathing and paying attention to the present moment, and together these can help you feel calmer in your body and less caught up in worry. It is a helpful companion to other support rather than a replacement for it, and if your anxiety is hard to live with, it is worth talking to your GP as well.
How yoga can help you feel calmer
- Slow breathing. Long, easy breaths are a big part of yoga, and many people find that breathing out slowly helps their body settle.
- Gentle movement. Moving steadily can ease the tight shoulders, jaw and stomach that often come with feeling anxious.
- Attention in the present. Following your breath and your body gives a busy mind something steady to rest on, even for a few minutes.
- A regular pause. A class once a week gives you a set time that is just for you, which many people value.
Which kind of class to look for
If you are anxious, a quieter class often suits better than a fast, sweaty one. Look for classes called gentle, restorative, yin, beginners or relaxation yoga. Hatha is usually slow and easy to follow. Many teachers also run classes for stress or mental wellbeing, and some offer one-to-one sessions if a group feels like too much at first. Ask the teacher what a class is like before you go.
Try something tonight
A short guided breathing and gentle stretch recording is an easy way to try the calming side of yoga tonight, at home.
Relaxation recordings are not medical treatment. Please only listen somewhere safe where you can relax, never while driving.
Or see someone: find yoga teachers near you
Yoga teachers are listed with the holistic and reiki practitioners in the Practitioner directory, each with a phone number. Pick your town:
Or by what you would like help with: anxiety · Also: counsellors · Also: hypnotherapists
What a first class is like
Arrive a few minutes early, say hello and tell the teacher you are new and that anxiety is part of why you are coming. You do not have to explain more than you want to. Classes usually last 45 to 75 minutes: some settling and breathing, slow movements, and a rest lying down at the end. You can stop, sit or lie down whenever you need to. If lying still with your eyes closed feels uncomfortable, you can keep your eyes open or sit up.
How often should I go?
Once a week is a good start, with a few minutes of breathing or stretching at home on other days. Many people notice they feel a little more settled within a few weeks, though it varies. Doing a little regularly usually helps more than one long session now and then.
Roughly what does it cost?
A drop-in group class commonly costs from £6, and a block of classes is often cheaper per session. One-to-one sessions are commonly from £40, and often more in big cities. Community classes can cost less, and many teachers offer a free or reduced first class.
Where it fits alongside NHS care
For anxiety the NHS usually suggests self-help, talking therapies such as cognitive behavioural therapy (CBT) and sometimes medication. Many people add yoga as a way to look after themselves day to day, and it can sit comfortably alongside all of these. Please don't stop or change any treatment because of yoga, and let your GP know what you are doing.
When to see your GP first
Please talk to your GP if your anxiety is severe, is getting in the way of work, sleep or daily life, or has lasted several weeks. See them too if you get panic attacks with chest pain or breathlessness that haven't been checked, or if you have a heart condition, high blood pressure, are pregnant or have pain that is new. If chest pain is severe, comes on suddenly or does not ease, call 999 straight away. Tell your teacher about anything relevant so they can adapt the moves. A good teacher will tell you if another route is better first.
More questions
Is yoga as good as therapy for anxiety?
They do different jobs. Yoga helps you settle your body and mind, while talking therapies help you understand and work through what lies behind the worry. Many people find the two work well together.
What if I feel more anxious when I close my eyes?
That happens to some people. Keep your eyes open, sit up or move on to something gentler, and tell your teacher. A good teacher will offer other ways to take part.
Can yoga help with panic attacks?
Many people find slow breathing practised regularly helps them feel steadier. If panic attacks are new, frequent or come with chest pain, see your GP first.
Do I need to be flexible or fit?
No. Classes for beginners are full of people who are stiff or out of practice, and every move can be made easier.
Is online yoga as helpful as a class?
Many people find home practice with a video or recording works well, especially if a room full of people feels hard. A class near you adds a teacher who can adjust things for you.