Key takeaways
- One of the physical symptoms of anxiety is fast, shallow breathing, which can stimulate a flight or fight response
- Conscious breathing and meditation can be used to ease anxiety. Breathing impacts the nervous system, calming it or giving rise to fight or flight mode
- Benefits of yoga include better sleep, fitness and flexibility, greater bone strength and better balance
- When breathing, inhaling stimulates and energises the body and our exhales calm the body
One of the physical symptoms of anxiety is fast, shallow breathing. Breathing in this way sends a message to the nervous system that something is wrong. Our body shifts into the fight or flight side of the nervous system; blood pressure and heart rate increases while digestion and immune systems decrease activity. We can avoid these physical symptoms – and therefore manage anxiety – by breathing consciously. In this article, Perci’s specialist cancer yoga instructor shares practices that help develop conscious breathing and calm the nervous system.
The power of breathing for managing anxiety
How we breathe can affect how we feel. When we are aware of breathing this brings us into the present moment. Why is this important? Well, our minds can be wonderful and creative but they can also be scary and limiting. Our happiness and sadness is constructed in the mind so we give the mind the focus of breath to give us a break from, or some pauses in between, our thinking.
The benefits of yoga and meditation beyond cancer
- Yoga helps calm and soothe the nervous system
- It can help induce a better night’s sleep
- Yoga improves a range of motion, builds strength in muscles and eases tension in the body
- Yoga helps the lymphatic system which is part of your immune system and can help to reduce the pressure of lymphoedema
- Yoga can help build bone strength and balance in the body
- Yoga for cancer can help you feel more comfortable in your changing body
- Yoga creates a community of people that are there to support you – we are all better when we are supported
The best yoga for cancer: restorative practice
Restorative yoga classes are yoga classes to help calm the nervous system. These gentle classes will be slower and have more variations. Yoga for Cancer Classes will specifically address side effects of treatment for cancer.
A practical breathing meditation to manage anxiety
There isn’t a one size fits all approach to easing anxiety but one simple starting point is to count the breath. You could do this lying down – for example if you were having a scan – or seated waiting for an appointment.
Start first by watching your breath as you breathe in and out. Notice where you feel the breath. Maybe you feel breath on your nostrils or you feel your ribs moving or your belly moving up and down as you breathe.
Start to count your breath in and your breath out. Counting just gives us another focus. As you count your breath in and out you might notice it ‘s easier to breathe in than to breathe out or the opposite. Can you start to make the inhale and the exhale even? So, if you breathe in for three, breathe out for three or in for four and out for four. It doesn’t matter what your number is, you’re aiming to make the breath balanced. This creates a sense of balance in the body. Our inhales stimulate and energise the body and our exhales calm the body. So to create balance we breathe in and out for the same count.
If you were doing this practice at night and wanted to feel calmer and go to sleep, you might start to lengthen your exhale. So if you were breathing in for three you breathe out for four, for example.
If you find counting frustrating then you can choose two words that mean something to you, hopefully something positive, for example ‘healthy’ and ‘strong’. As you breathe in say ‘healthy’ internally, and as you breathe out say ‘strong’. Continue to repeat these words on your inhale and exhale so you have given your mind something to focus on. Your mind will still wander, because that’s what it does, so don’t feel frustrated but notice it and come back to your breathing.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.