Why do we need meditation when dealing with increased anxiety? It is widely known that practices such as yoga and guided meditations can be highly beneficial in reducing anxiety. Before delving into how this is possible, it is essential to understand the mechanism of anxiety and its connection to our autonomic nervous system.
What is the mechanism of anxiety? Sympathetic and parasympathetic systems
Anxiety is a complex condition that encompasses physical, emotional, and behavioral aspects. The mechanism of anxiety is closely related to the functioning of the autonomic nervous system, which consists of two main subsystems: the sympathetic and parasympathetic systems.
The autonomic nervous system controls the functions of organs and systems in our body. These functions usually occur without conscious effort, regulating automatic processes like breathing, heart rate, digestion, temperature regulation, and more. This system operates independently of our conscious will, hence the term „autonomic.“
Sympathetic nervous system:
This part of the nervous system is activated in stressful situations or when faced with a threat. When the sympathetic nervous system is activated, it triggers a series of physiological responses known as the „fight or flight“ response. These responses include changes in cardiovascular functioning (increased heart rate and blood pressure), dilation of airways, increased blood sugar levels, and heightened alertness. In anxiety, the activation of the sympathetic nervous system can lead to physical symptoms such as tension, trembling, and a sense of fear.
Parasympathetic nervous system:
This part of the nervous system has the opposite effect of the sympathetic nervous system, helping to restore balance after stressful events. The parasympathetic nervous system promotes relaxation and reduces organ activity that was heightened by sympathetic activation. It helps lower heart rate, normalize breathing, and restore normal blood pressure levels.
When anxiety mechanisms are activated without a justified stimulus or are maintained over time, it can lead to the development of anxiety disorders. Anxiety disorders can be treated with various methods, including psychotherapy, medication, and therapies aimed at regulating the autonomic nervous system.
How do yoga and meditation affect the autonomic nervous system?
Practices like yoga and guided meditations allow us to positively influence the autonomic nervous system by balancing the activity of the sympathetic and parasympathetic systems. Here are a few ways in which meditation can impact the autonomic nervous system:
Stress reduction:
Regular practice of yoga and meditation can lower stress levels, which in turn reduces the activity of the sympathetic nervous system. When stress is reduced, the body has less need for the constant activation of the „fight or flight“ response.
Calming the mind:
Meditations are particularly effective at calming the mind and reducing inner dialogue and ruminations that can keep the sympathetic nervous system active. As a result, the parasympathetic nervous system may be stimulated, leading to relaxation and lower anxiety levels.
Deep breathing:
Various breathing techniques used in yoga (and meditation) promote deep breathing, which can stimulate vagal tone—a mechanism that controls the parasympathetic nervous system. Deep breathing stimulates the vagus nerve, which induces relaxation and reduces the activity of the sympathetic nervous system.
Improving body awareness:
Yoga practices often include techniques for body awareness, helping practitioners become aware of and control their physiological responses. This awareness can reduce automatic stress and anxiety reactions.
Social support:
Participating in group yoga classes or guided meditations can provide social support and a sense of community, which can also help reduce anxiety.
These factors make yoga and meditation powerful tools for regulating the autonomic nervous system and reducing anxiety.
Yoga practices that can help reduce anxiety:
Breathing exercises (pranayama):
These exercises focus on controlling the breath and can be highly effective for managing anxiety. For example, „nadi shodhana“ (alternate nostril breathing) can help calm the mind and stimulate the parasympathetic nervous system.
Yoga asanas (postures):
Certain asanas, such as „balasana“ (child’s pose), „viparita karani“ (legs-up-the-wall pose), and „shavasana“ (corpse pose), are considered particularly calming and can help reduce anxiety by promoting relaxation and mindfulness.
Meditation:
Meditative practices, including mindfulness meditation or visualization, can be extremely effective in reducing anxiety by encouraging the mind to focus on the present moment.
Yoga nidra:
This yoga technique focuses on deep relaxation and visualization. Yoga nidra can help reduce stress and anxiety by inducing relaxation and recovery.
Bhastrika pranayama:
This is another breathing exercise from yoga that can help reduce anxiety by stimulating energy and clearing the mind.
These practices can be used individually or in combination, depending on the practitioner’s preferences and needs. It is important to remember that regular practice is key to achieving long-term benefits from yoga in reducing anxiety levels.
If you are experiencing increased anxiety, it is important to consult with a professional healthcare provider for further evaluation and appropriate treatment. These practices can be highly beneficial as additional support but should not replace professional medical care for serious anxiety issues.
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