By fithealthhq 
Panic attacks can be frightening and overwhelming experiences. They begin suddenly, producing feelings of breathlessness, rapid heart beating, lightheadedness, and panic or dread without warning. Many people suffer from panic disorders and rely on medical treatment and counseling to deal with their symptoms. In addition to these conventional treatments, a growing number of people are seeking out alternative therapies to help with their recovery, such as yoga.
But does yoga actually work? Let’s explore how yoga can help reduce panic attacks and provide emotional stability.
Panic attacks are a physiological response to a perceived threat. Even when there is no clear danger, the body will still activate the “fight or flight” response through the nervous system (the sympathetic nervous system). This causes the individual to experience:
- A high heart rate
- Sweating and shaking
- A feeling of tightness or pressure in the chest
- Breathlessness
- A feeling of losing control over oneself
The duration of panic attacks can range from a few minutes to as long as half an hour. Left untreated, repeated panic attacks can lead to the development of anxiety disorders.
Chronic stress keeps your body in a constant state of hyper-efficiency. Both the levels of cortisol (the stress hormone) and adrenaline are increased, thereby increasing the body’s reaction to anything that your nervous system perceives as a possible stressor. Over time, your response to even minor stressors will be increased.
This is why yoga for stress relief is so effective in helping to relieve panic attack symptoms. Yoga decreases overall stress levels and therefore decreases the release of cortisol and adrenaline, and subsequently decreases the frequency and intensity of panic attacks.
Yoga has a direct impact on the parasympathetic (rest and recover) nervous system. The slower we breathe, focus on moving our bodies mindfully, and perform gentle stretching let our bodies know we are safe.
Practicing yoga regularly can:
- Slow the heart rate
- Lower cortisol levels
- Improve distribution of oxygen throughout the body
- Calm racing thoughts
As we continue to practice yoga for stress management, our bodies can be taught to respond with calmness rather than react with quickness.
Breathing is one of the quickest ways to cope with any panic attack symptom. When experiencing a panic attack, we automatically tend to breathe quickly and shallowly. There are several types of yogic breathing (Pranayama) that may counter this pattern.
To practice deep diaphragmatic breathing, gently breathe through the nose with your belly rising while inhaling and slowly contract the belly returning to the resting position while exhaling. This will help maintain appropriate oxygen levels in the body and slow your heart rate.
Nadi Shodhana helps to balance the nervous system and improve mental clarity.
4-6 Breathing Method (Inhale for 4 seconds/Exhale for 6 seconds)
Extended exhalation encourages calming effects.
While practicing these techniques on a daily basis will increase your ability to manage sudden feelings of anxiety.
The best types of yoga poses to reduce panic are those which promote stability and have a gentle approach. If you have a tendency to panic from performing a quick flowing type of yoga, it would be best to avoid this type of practice.
- Relaxation Postures to Reduce Stress
- Habitat Pose – Improve total body relaxation.
- Inverted Pose – Calm your neurology.
- Cat and Cow Pose – Relieve muscle tightness or tension.
- Forward Bend Pose – Calm the mind & reduce anxiety symptoms.
- Savasana (Corpse Pose) – Allow full body relaxation.
The above postures allow yoga the ability to reduce stress through the reduction of physical tension contained within the body.
Multiple studies show that yoga reduces stress associated with the symptoms of anxiety disorder. One of the ways studies confirm this is through changes in heart rate variability (HRV), which is a measurement of the balance of the nervous system. The more balanced the nervous system, the higher the HRV will be, which relates to increased ability to handle stress.
Yoga has also demonstrated to increase gamma-aminobutyric acid (GABA), which is a neurotransmitter responsible for helping to soothe the brain. When levels of GABA are low, anxiety levels can typically increase, leading to panic.
While yoga does not replace medical treatment, it is widely regarded as an adjunct to treatment.
Yoga is an effective tool for reducing stress and anxiety; however, for those with severe or persistent panic attacks, they should seek medical intervention as well. Before using yoga as an adjunct to treatment, please consult with a physician if:
- You experience panic attacks that impact your ability to live your daily life.
- You avoid situations due to anxiety.
- You notice that your symptoms are worsening over time.
Yoga is most effective when integrated into a holistic strategy that could involve therapy, medication, and changes in lifestyle.
So, can yoga help reduce panic attacks? For many people, yes. By calming the nervous system, improving breathing patterns, and lowering stress hormones, yoga for stress release provides a natural tool to manage anxiety.
Consistency is key. Even 10–15 minutes a day can create noticeable changes over time. Combined with proper medical guidance, yoga can empower you to feel more grounded, balanced, and in control of your mental health.