Anxiety is one of the many conditions that yoga benefits. One of the main ways yoga works to relieve anxiety is through the slowing and relaxing of the breath. Pranayama breathing techniques can help interrupt the fast shallow breathing and the anxious feeling that accompanies an anxiety attack.
The slower and deeper inhalation and longer exhalation improves oxygenation and relaxes the throat, chest and stomach. As you take in oxygen and breathe out the tension, the fight or flight response that is the hallmark of an anxiety attack begins to dissipate.
The normal yogic breathing you do on your mat, the slow and mindful breath, will reduce the feeling of anxiety and help you get through difficult times. You can use this slow, relaxed breath off the mat and, with regular practice; you will soon notice your normal breathing becomes slower and deeper.
There is a pranayama breathing technique known as brahmari, or bee. The technique gets its name from the buzzing sound that results from the breath.
Feelings of anxiety are caused by thoughts and most people who experience anxiety attacks also think too much. Thoughts spiraling out of control can trigger the anxiety response. The humming of the bee breath helps to interrupt the constant stream of thought to allow you the space to clear your mind and relax.
The technique is easy to master. Start with a few slow breaths and then begin to hum on the exhalation breath. Make an mmmm sound for the entire exhalation. Then inhale and repeat the humming exhalation. You will find that the humming sound has a soothing effect on the physical and mental aspects of an anxiety attack.
You can use this technique in a few ways. One method is to practice the bee technique for a few minutes each day, This helps you to learn to interrupt the constant buzz of thought in your head and break the negative thought cycle that feeds your anxiety.
Another method is to use the technique when you begin to feel anxious. If you find your breath becoming shallow and fast and you have the fight or flight feeling, find a quiet place to go to practice the breathing technique. If you are at work or out in public, you can just close your office door or go to your car for a few minutes.