Beat Anxiety with Yoga and Breathwork

Beating Anxiety with Yoga and Breathwork

Anxiety is rising but there may be a simple reason why you are be feeling it, and it could be all down to not speaking up. When we are uncomfortable or afraid to be truthful we can feel it in our voice and throat, that lump that appears or a tight feeling in our chests. Sometimes we do not realise that swallowing down how we feel about a situation or not speaking up, is the cause of this anxiety. Your voice is an important gateway that connects the emotional body to the rational mind, and if we block it for too long, anxiety rears it's head when we least expect it and we may not even know why. Here is some expert advice on the best ways to beat anxiety through yoga and breathwork by activating the Throat Chakra.

Activate the Throat Chakra

In the practice of yoga, the 'Throat Chakra' physically sits between the 'Heart Chakra', (the emotional center of our body) and the Ajna Chakra (the 3rd eye intuitive centre ; mind/body or thought centre). The voice is the gateway to acknowledging our needs and boundaries. It is our centre of worthiness, and how we use or don't use our voice defines how we feel about ourselves, it affects our self esteem. Do you give yourself permission to take up space with your voice? Or do you hold back afraid to speak your mind or offer opinions for fear of judgement. If we have held ourselves small or if we have repressed emotions, then these characteristics are likely to be evidenced in our voice.

Start by humming and singing

Singer and Yoga teacher Karen Lane says our emotions and our voice are inextricably intertwined. The voice is the center of our creative expression and it is hard to hide our emotional state because the voice gives us away. If it is hard to say the words, she suggests finding your voice through humming, singing and chanting. Gradually singing and learning to chant simple mantras can be a great addition to your daily rituals or self care toolkit. Humming and singing stimulates the vagus nerve and connects us quickly to the Parasympathetic Nervous System, so it is a great way to calm yourself in times of emotional turmoil or stress. According to teachers at Rishikesh Yogkulam, "each chakra is associated with a specific sound or seed mantra that activates and harmonises its energy. The mantra for the Throat Chakra is "Ham" (pronounced Ha-n-gm). Repeating this mantra—either aloud or silently—can help clear blockages, fostering better communication and self-expression".

Karen Lane suggests we should hum or sing every day because the 'Vagus Nerve' is one of the largest nerves in the body connecting from the brainstem through the voice and diaphragm (sacral nerve plexus area) and descends to the womb and beyond and can effectively send a sigh of relief to our entire nervous system.

Focussed Breathwork

Diaphragmatic breathing and singing releases oxytocin and enhances positive emotions, sexual energies and helps elicit pleasure states. When someone is powerful and fully 'in their voice' they are often fully present and comfortable with their sexuality too.

Sri Lankan Artist and Yoga teacher Sala Watura says, "in the world of yoga, our voice is more than just a tool for communication, it is a reflection of our vibrational frequency. Our voices represent the essence of who we are, the creativity that flows through us, and how we show up in the world.

5 Ways to Beat Anxiety with Yoga and Breathwork

Yoga poses that open the throat chakra

1. Shoulder Stand (Sarvangasana): This inversion pose stimulates the throat chakra and promotes open communication.
2. Fish Pose (Matsyasana): By opening the chest and throat, this pose helps release any tension and blockages in the throat area.
3. Camel Pose (Ustrasana): This deep backbend stretches the throat and neck, activating the energy flow through the throat chakra.

Breathwork (Pranayama) for Vocal Empowerment

4. Ujjayi Breath: This deep, victorious breath cultivates a sense of calm and clarity, allowing your voice to resonate authentically.
5. Lion's Breath (Simhasana): Exhale forcefully while sticking out your tongue, releasing any pent-up tension in the throat and encouraging self-expression.

READING

If you are interested Yoga Matters offers an extensive suggestion list on Breathing Technique Methods, https://www.yogamatters.com/collections/pranayama-breathwork

With thanks to contributors : Karen Lane and Sala Watura