• Know about specific poses, breathing techniques, and mindfulness practices that can help calm the mind and balance the nervous system.

We live in uncertain times. This has been evident in the last few days of gritting, gripping, panic-stricken, anxious, and uncertain moments. The India-Pakistan standoff and war-like situation, despite the bravery of our countrymen, has stirred emotions, caused panic and anxiety among many. When the external environment brings unforeseen situations, the internal body-mind-body dynamics, and our emotional wellbeing becomes shaky.

This article was written in May 2025.

Every patriotic Indian was glued to TV, online news and social media updates for several hours daily. Consuming constant minute-by-minute updates, sometimes a bit exaggerated, sometimes fake, especially when coming from the other side has impacted us deeply. It sometimes made us angry and even panic-stricken. Many have been nervous and apprehensive about what would happen next. As we stand firm and loyal to our Nation and our soldiers, we must also ensure that fear and anxiety do not completely overtake us.

We need to operate from a balanced and centered view. A regular Yoga practice can help us to stay calm and overcome anxiety. Incorporating specific poses, breathing techniques, and mindfulness practices can help to calm the mind and balance the nervous system. When the mind is calm, the body performs better, we tend to be more balanced in our approach.

Here are a few Yoga poses (see pic for pose) that can help:

Balasana - Child's Pose: The resting pose helps to calm the nervous system and release tension in the back, neck, and shoulders.

Adho Mukha Svanasana - Downward-Facing Dog: This posture helps to reduce anxiety and depression by activating the parasympathetic nervous system and promoting a sense of calm.

Uttanasana – Half or full standing Forward Bend: This helps to stretch the hamstrings, calves, and spine, while improving the blood circulation and relieving stress and anxiety.

Setu Bandh asana -Bridge Pose: Helps to stabilize blood pressure and reduce stress and anxiety.

Matsyasana -Fish Pose: The pose stretches the chest, throat, and neck, opening the heart, releasing tension and stress.

Uttan Shisho Asana - Extended Puppy Pose: This restorative pose activates the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety.

Vriksasana: Tree Pose: This balancing posture helps to ground the body and mind, promoting a sense of calm and focus.

Savasana - Corpse Pose: This resting pose encourages deep relaxation and mindfulness, allowing the body to release tension and stress.

Restorative Yoga: This style of yoga focuses on deep relaxation and calming of the nervous system. It is excellent for body & mind harmony.

Pranayama and Breathing Techniques:

Deep Breathing: Slow and deep breaths help to calm the nervous system and reduce anxiety.

Bhramari Pranayama (Buzzing Bee Breath): This technique involves making a buzzing sound while exhaling, which helps to calm the mind and reduce anxiety.

Meditation: Meditation can further enhance relaxation and reduce anxiety.

Yog-Nidra: A time tested and proven practice to calm the body.

Notes:

Practice regularly: Nothing happens overnight, a consistent yoga practice can bring long-term benefits to manage anxiety.

Consult a qualified instructor: For those new to Yoga or those with anxiety problems, consult a qualified Yoga instructor. Most postures, including breathing techniques, need the help of a trained teacher.

Article was published on Author’s blog Here

Author Nibha - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She teaches Yoga and is based in National Capital Region.

To read all articles by author

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