Panic attacks are not something to be ashamed of. They can happen to literally anyone. In these sweaty, trembling moments, your body prepares for fight or flight, even when there is no real danger. Panic attacks can be scary, especially if you’ve never had one.
Symptoms of a panic attack
- Chest pain or tightness
- a sense of impending danger
- Tremors and tremors
- Dizziness or fainting
- shortness of breath
- a pounding heart
You can use yoga to combat anxiety and panic attacks. But you shouldn̵
Try to breathe deeply and slowly that fill your stomach (not just your chest). Draw air in through your nose and exhale through your mouth. You can also try alternative nasal breathing. Focus on your breath until you feel relief.
Entering a simple yoga pose can also help. Choose one that promotes blood circulation but also helps you relax. Some good choices are Child’s Pose and Bridge Pose. This can open your lungs, slow down quick breathing, and lower your heart rate.
Yoga poses are usually arranged in an order that flows from pose to pose. It’s really about what feels best to you.
After some trial and error, you will find poses and sequences that you enjoy more than others. Experiment and stay open as you breathe your way through your next yoga session.
1. Sewer cleaning breath (Nadhi Shodhana)
Some yogis consider this to be more preparation than pose, but it’s a perfect way to add focus (and oxygen) to your brain.
You can perform this breathing technique in a chair or cross-legged on the floor. Try to make yourself comfortable, take two or three deep breaths in through your nose and out through your mouth.
When you’ve settled in, use your right thumb to close your right nostril. Inhale through your left nostril. Then open your right nostril and close your left (use your ring finger). Exhale through your right nostril, inhale, and switch sides. Repeat this pattern for several breaths.
2. Bound Angle Pose (Baddha Konasana)
Sit on a mat with your legs stretched to your sides. Exhale as you bring the soles of your feet together. Pull them toward your pelvis. Let your knees fall to one side. Keep squeezing your heels together as you take several deep breaths.
3. Big Toe Pose (Padangusthasana)
Stand on a mat with your feet 6 inches apart. Flex quadriceps (front thigh muscles) to lift the kneecaps. Exhale and crease at your waist. Make sure to keep your back, neck, and head in a straight line. Reach for big toes with the index finger, middle finger, and thumb of each hand. Press big toes into the ground to secure hold.
As you inhale, straighten your arms and lift your upper body to gently release your hamstrings. As you exhale, fold back down into the forward bend. Continue this pattern for several breaths.
Pro type: If you can’t touch your toes, use a strap under your big toe.
4. Cat posture (Marjaryasana)
This pose and the next cow pose work well together. Both of them stretch your spine and your abs.
Start in a table position (on your hands and knees) with your knees just below your hips and hands below your shoulders. Keep your head and neck neutral and your eyes on the ground.
As you exhale, round your spine, but keep your shoulders and hips in position as much as possible to stretch the muscles around your spine. Let go of your neck but do not tuck your chin against your chest. Return to the starting position as you inhale.
You can repeat Cat Pose or switch straight to Cow Pose to take turns stretching your abs.
5. Cow husbandry (Bitilasana)
Start in a table position with knees just below your hips and hands below your shoulders. Keep your head and neck neutral and your eyes on the ground.
As you inhale, raise your chest and sit bones toward the ceiling. Your stomach should sink to the floor as you lift your head into a forward look.
On the exhale, return to the neutral starting position or switch to the Cat Pose.
Bridge Posture (Setubandha)
Lie down with your knees bent and heels hip-width apart. Place your heels with your palms just below your knees and arms by your sides. If you don’t have a mat, or if your neck and shoulders are tender, place a folded towel or blanket under your shoulders.
As you exhale, push through your heels and inner feet. Raise your hips towards the ceiling. Keep lifting your hips until your thighs are almost parallel to the floor. Stretch through your arms as you put your hands under your pelvis.
Lift your chin away from your chest. Press your sternum towards the ceiling and widen your shoulder blades. Try to create a small raised space between the shoulder blades when you reach the sternum to the ceiling.
Hold down for up to 1 minute. As you release, exhale and gently roll your spine back onto the floor.
7. Camel Pose (Ustrasana)
Camel Pose acts as an energy booster. But go slowly until you develop the flexibility and strength to fully hold the pose. This will help prevent injuries.
Kneel on the floor with knees hip-width apart. Create a slight internal rotation of your thighs while gently flexing your glutes. Press your toes and shins into the ground. Put your hands on the back of your hips / pelvis. Hold the front of the thighs back while pushing the pelvis forward. Don’t go too far and strain your lower spine.
As you inhale, raise your sternum and heart as you roll your shoulder blades back and down. Keep your head and chin close to your sternum. Support yourself with your hands on your lower back or touch the back of your feet with your hands to go deeper.
If this is your first time doing this pose, try one hand at a time. However, keep pushing back through your thighs so they stay perpendicular to the floor as you reach for your feet. If you can’t reach your feet, lift them onto your toes to help lift your heels.
Hold this pose for 30 to 60 seconds.
8. Bow pose (Dhanurasana)
Lie by your side with your arms down. Keep your knees hip-width apart while bringing your heels as close to your glutes as possible. Grasp your knuckles with your hands.
Inhale as you lift your thighs, heels, head and sternum off the floor at the same time. Pull your shoulders away from your ears and keep your shoulder blades against your back.
Hold this pose for 20 to 30 seconds. Make sure you keep breathing.
9. Extended puppy keeping (Uttana Shishosana)
Start on all fours with your knees under your hips and hands under your shoulders. Point your toes and step forward with your hands. Lift your glutes as you drop your forehead to the floor. Keep your arms active by not letting your elbows touch the floor.
Your lower back should curve so you can feel a stretch through your spine. Pull your hips towards your heels and straighten them through your arms.
Keep breathing as you hold the pose for 30 seconds, then release it by bringing your glutes to your heels and lifting them out of the pose.
10. Extended Triangle Pose (Utthita Trikonasana)
Stand 3 to 4 feet apart. Point your left foot forward while your right toes point to the side (this should create a 90 degree angle). Line up your heels. The kneecap of each leg should be aligned with the corresponding ankle.
Actively grab hold of the arms from your sides until they are parallel to the floor. Your palms should be facing down and your shoulder blades should be wide.
Exhale as you fold at the hip joint towards your right leg. Rotate your torso to the left, but keep it the same on both sides. With your right hand straight, touch your shin, ankle, or the floor as you raise your left arm towards the ceiling.
Hold the pose for 30 to 60 seconds. Repeat on the other side.
11.Pose with the legs up (Viparita Karani)
This pose makes you feel like a kid at a slumber party! Keep in mind that if you have tight hamstrings, you may need extra support under your hips and pelvis.
Sit in front of you with your legs straight and press the right side of your body against a wall or headboard. Exhale as you turn to lie on the floor. Raise your legs on the wall until they are facing the ceiling.
Your sit bones don’t need to be pressed against the wall, but try to get as close to the wall as possible. There should be a slight arch through your torso to your shoulders.
If you need to adjust your support, place your feet flat against the wall, raise your pelvis, and make an adjustment. Your hands can stay by your sides or rest on your stomach. Inhale deeply and slowly and hold this pose for 5 to 20 minutes.
12.Forward bend from head to knee (Janu Sirsasana)
Sit on your mat with your legs straight in front of you. If you have tight hips or hamstrings, put a blanket under your sit bones. Inhale, bend one knee, and bring your heel toward your pelvis, leaning your foot against the inner thigh of the opposite leg.
Exhale as you bring your torso over the extended leg. Align your navel with the thigh of the extended leg. The hands and arms can stay on the sides of the leg, or you can reach out to grab the foot.
Extend forward and hold this pose for 1 to 3 minutes. Repeat on the other side.
13. Greetings above (Urdhva Hastasana)
Stand with your feet close together and heels slightly apart, with your big toes touching. Rotate your arms so that your palms are facing out and your thumbs are toward the back of your body. Inhale and keep your arms straight as you sweep them toward the ceiling. Keep your arms straight and your palms together over your head.
Reach through your little fingers so the thumbs tilt toward your head again. Lift your chin up slightly to tilt your head back, but don’t pinch your neck together. The ribs should stay in line with the pelvis. Exhale as you keep your arms straight and slide them up and back to the starting position.
Pro type: Your shoulders shouldn’t bend forward. When your shoulders are taut, keep your palms apart and your arms parallel to each other.
14. Children’s Pose (Balasana)
Kneel on the floor with big toes. Open knees to hip width. Sit on your heels and exhale as you lower your torso between your thighs. Extend your neck to stretch your spine.
Hands and arms should rest at your sides or next to your torso. Relax your shoulders and let gravity pull them towards the floor. You can stay here for 30 seconds or as long as it feels good.