Anxiety is like a built-in alarm system that keeps us from being too relaxed and lazy because, without it, we might not be as good at surviving. However, it becomes a problem when it sticks around even after the danger is gone. Many people experience anxiety, and for some, it can interfere with their daily lives.
But why do we respond differently to the same situations, with some navigating life’s ups and downs gracefully while others are more nervous? Could it be that some individuals are naturally predisposed to anxiety? If you find yourself in this category, what steps can you take to manage it?
Before we dive into the latest research, let’s understand the difference between stress, fear, and anxiety. Stress is an external stimulus indicating potential danger, fear is the immediate response to stressors, and anxiety is a lingering emotion that remains after the threat has passed (for a more detailed explanation, see my “Stress, fear, and anxiety: what’s the difference” article).
What’s Happening in Our Brain
When your senses detect an external stimulus, they rapidly send a message to the central part of your brain. This communication triggers the activation of two distinct neural pathways:
- Pathway I: The Detailed Route through Cortex: This is like a scenic drive through your brain’s cortex, where information is thoroughly processed, much like you carefully plan your vacation itinerary with all the details.
- Pathway II: The Fast Track to Amygdala: In contrast, this is like hopping on an express train directly to the amygdala, a small almond-shaped region in your brain. The amygdala acts like an emergency switch, quickly activating your body’s fight-or-flight response. This speed prioritizes rapid reaction over careful consideration.
Typically, your cortex verifies the existence of a threat and pinpoints the source of discomfort. Once the initial shock subsides, your prefrontal cortex sends a signal to the amygdala that it can ease up. However, deactivating the stress response is often more challenging than activating it.
This approach aligns with survival instincts, as it’s safer to overreact to potential danger than to remain too relaxed when facing life-threatening situations. However, there are instances when the amygdala becomes overactive or hypersensitive, resulting in heightened fear and anxiety responses in situations that aren’t genuinely dangerous.
Think of anxiety as analogous to a car: It’s prone to going into OVERDRIVE when your brain’s “gas pedal” (represented by an overactive amygdala) is strong, and your “brake” (the prefrontal cortex) is comparatively weak.
How Yoga Can Help with Anxiety
Yoga offers a path to soothe the overactivity of the amygdala, offering a calm retreat from anxiety’s struggle. Scientific investigations have illuminated the impact of yoga on anxiety reduction. Notably, a neuroimaging review among yoga practitioners demonstrated a significant decrease in amygdala activity, coupled with heightened prefrontal cortex engagement, suggesting that individuals are more resilient to negative stimuli.
Furthermore, research has unveiled that engaging in meditation and yoga practices is linked to a reduction in amygdala volume. This finding implies that regular practitioners are better equipped to navigate negative emotions and exhibit greater control over impulsive reactions. Yoga’s potential to influence the amygdala offers a promising avenue for anxiety management and a more harmonious emotional state.
Select Yoga Styles for Anxiety Reduction
Selecting the right yoga practice is crucial for reducing anxiety and promoting emotional balance. Here’s a guide to choosing the best yoga style for anxiety reduction:
- Hatha Yoga for Gentle Grounding: On some days, especially when you’re seeking to clear your mind and promote relaxation, slower practices like Hatha yoga can be the perfect choice. Hatha yoga focuses on gentle postures and controlled breathing, stimulating your body’s relaxation response.
- Restorative and Yin Yoga for Deep Relaxation: For a profound sense of calm and grounding, consider practices like restorative or Yin yoga. These gentle, meditative practices encourage relaxation and can be particularly beneficial when you need to soothe your anxious mind. They involve longer-held poses that target deep relaxation and stress release.
- Vinyasa Yoga for Energetic Release: On other days when you’re feeling restless and in need of a more dynamic approach, a faster-paced class like Vinyasa yoga can be equally effective. The fluid movements of Vinyasa can help release pent-up stress and anxiety. It’s a great choice for days when you need to expel nervous energy through motion.
- Developing Breathwork and Self-Regulation: If you have experience with yoga and have developed breathwork and self-regulation skills, you may benefit from faster-paced styles of yoga. These practices demand a level of composure and self-awareness. They are particularly effective for individuals who can remain calm and centered throughout the practice. The continuous movement and focus can be grounding.
In essence, your choice of yoga practice should align with your current emotional state and requirements. Some days call for gentleness and relaxation, while others demand movement and energy release. The goal is to establish a yoga routine that supports your journey to reduce anxiety, ultimately guiding you towards peace and equilibrium in your life.
Reference:
Desai, R., Tailor, A., & Bhatt, T. (2015). Effects of yoga on brain waves and structural activation: A review. Complementary therapies in clinical practice, 21(2), 112-118.
Lanteaume, L., Khalfa, S., Régis, J., Marquis, P., Chauvel, P., & Bartolomei, F. (2007). Emotion induction after direct intracerebral stimulations of human amygdala. Cerebral cortex, 17(6), 1307-1313.
Markowitsch, H. J. (1998). Differential contribution of right and left amygdala to affective information processing. Behavioural neurology, 11(4), 233-244.
Murray, E. A. (2009). The human amygdala, amygdala function in positive reinforcement. Guilford Press.
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