In our recent blog “Finding Balance in the Midst of Flight,” Alix talks about some nervous healing exercises that help her find balance and presence when she finds herself in flight mode, including mindful walking and connecting with the Earth. These are just two of several mindful movement practices that have been found to decrease and relieve anxiety. Here, we share some additional exercises for anxiety you can add to your routine. And, of course, along with these practices, we also recommend speaking to a licensed professional if you are experiencing anxiety.
Vinyasa Yoga
Vinyasa yoga is an invigorating, breath-based style of yoga that encourages you to move your body along with your breath and visa versa. The seamless and repetitive movements in vinyasa yoga build strength in the body as well as balance all while promoting mindfulness through breath awareness. Because the vinyasa flow is so connected to breath, your mind has a moment to regulate itself, helping to alleviate anxiety.
Check out this incredible vinyasa yoga class with our sister Cally Skye.
Don’t have time for a full class? We recommend starting with Legs Up the Wall Pose, where your legs are straight on a nearby wall and your back is on the floor. This pose helps your nervous system settle and can also aid in preparing your body to sleep, which can be helpful for those of us who experience heightened anxiety at night.
Walking Meditation
Research has continued to show that mindful walking in nature can decrease stress and boost your mood, which can help relieve anxiety. Walking, similar to breathing, is something we do everyday but don’t think much about. If you’re new to meditation, we recommend starting with a basic mindfulness walk. On this walk, take some time every few minutes to check in with yourself. Ask yourself “How do I know I am walking?” or “How do my feet feel right now?”. Begin to notice when your heart rate elevates or your pulse shifts. Notice whether you put more weight into your right or left foot. Anything you notice is better than nothing as it means your brain is getting out of autopilot.
If the idea of guiding yourself through this practice seems overwhelming, try our 24-minute walking meditation for stress relief.
Rigorous Exercise
Have you ever felt a sense of accomplishment and pride after completing a tough workout? Whether you’re into lifting heavy weights or the slow burn of Pilates and Barre, functional exercise is a great way to tune into your body and be present in the moment, all while building strength. If you’re new to exercise, we recommend trying this 20-minute Pilates class with Alix!
Breathwork
Like walking, breathing is something we often do without noticing we’re doing it. But, did you know that breathwork is one of the most effective ways to relieve stress and anxiety? Two types of breathwork we really love are Box Breathing and Physiological Sighs.
Box Breathing involves your breath being equal part inhalation and exhalation. This type of breathing enhances your focus, promoting calmness and stress reduction. We recommend trying this breathing technique before you begin exercising or practicing yoga.
Not sure where to begin? Try this 5-minute Box Breathing session with Cally Skye.
Physiological Sighs involve taking a deep breath, filling your lungs to capacity, pausing briefly and then exhaling all of that breath out. This deep inhalation and breath-holding activates neural circuits in your brain that release serotonin. Physiological Sighs are great to incorporate throughout your day, especially in moments where you feel dysregulated, as well as after you complete a hard workout.