How Yoga Can Help Anxiety in South East London: SamaYoga
- Monica Farina
- May 2
- 3 min read
Discover how yoga can help ease anxiety through movement, breathwork, and meditation classes at SamaYoga.
How Yoga Helps Ease Anxiety
Below, we’ll discuss just a few of the techniques and aspects of yoga that can help with anxiety.
Breathwork
If you begin to track your breathing patterns, you’ll notice that every single emotion you experience is linked to a specific way of breathing-including anxiety. By learning simple breathing exercises, you can guide your body out of anxiety and back into a regulated state.
The best part is that your breath is always there for you. It’s invisible and accessible-
you can use it at work, at a party, or anywhere. In yoga, we practice how to use it effectively.
Simple Practice: Box Breath
Breathe in for a count of 4
Hold the breath for a count of 4
Release the breath for a count of 4
Hold the breath again for a count of 4
Repeat at least 4 times as a beginner, and up to 20 minutes for more advanced pranayama practice. Start by exhaling through the mouth.
Stretching
Stretching encourages the body to release and open up. As physical tension is released and the body softens, it signals to the mind and central nervous system that you are safe-helping to relieve anxiety.
Releasing physical tension also eases emotional and mental stress. Connecting with the body is deeply grounding.
Simple Practice
Come into a tabletop position (on all fours). Begin arching and rounding the spine:
Exhale as you arch
Inhale as you round
Move in rhythm with your breath. Over time, you can progress to flowing between downward dog and plank.
Mindfulness
Mindfulness is about learning to do what you are doing with awareness and presence. This practice naturally helps you slow down and become grounded in reality, rather than spiralling into anxious thoughts or imagined scenarios.
It brings you back to the present moment.
Simple Practice
Slow your breath down and focus on it for a while
Shift your awareness to the sounds around you
Then notice physical sensations-temperature, breeze, or vibrations
Finally, reflect on something you are grateful for in this moment
Learning to Slow Down
When we feel anxious, our instinct is often to speed up-to become more reactive, overthink, and tense our muscles.
To break this cycle, we need to do the opposite: slow down our movements, our breath, and consciously relax the body.
Whatever you are doing when you feel anxious-walking, typing, speaking-slow it down. Pair this with a slower, more conscious breath. This is another simple practice you can use anytime, anywhere.
Try Yoga for Anxiety at SamaYoga
All our classes at Sama Yoga East Dulwich are centred around reducing and freeing yourself from unnecessary anxiety. Everything we practice on the mat is designed to support you off the mat as well.
Reducing anxiety creates space for more joy and gratitude-which is at the heart of yoga.
FAQs
Can yoga really help with anxiety? Yes. Slowing down, learning to be present, and regulating your body over time can change habits, thought patterns, and how you see yourself and the world.
Is yoga suitable for beginners with anxiety? Yes, we welcome beginners. It’s important to come with an open mind-these practices may feel unfamiliar or uncomfortable at first, but with time, you will begin to feel the benefits.
Thank you for reading this short blog post. For more, read our exploration of yoga for stress and burnout.
Take care,
Madeleine Tombleson
Sama Yoga Teacher
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