Shake Off Some Anxiety

During this time when our world is surrounded by COVID-19, the unknowns of it all can allow anxiety to pop up. I’m even seeing it in friends who don’t typically struggle with anxiety. Be gentle and caring with yourself! We are all in this together and it’s a very natural response for the body to react to all that we’re seeing. Even the fact that social distancing has become a common phrase makes me apprehensive.

As we learn to create healthy boundaries in uncharted water, we can add in a few tools to help out. Here’s what it can physically looks like when your nervous system is up-regulating into your fight or flight response. Ahem… our lovely anxiety.

• Wide eyes

• Inability to sit still

• Difficulty sleeping

• Raised heart rate

• Quick breathing

• Desire to bolt out of the room. Say hello to this if your kids aren’t in school for a couple weeks!

• Tense jaw

• Clenched fists

So, how can yoga help calm this anxiety?

One of my favorite practices that I’ve learned from training at Sundara Yoga Therapy, is their “Shake It Off” sequence. These small little actions can meet your nervous system right where it’s at. It raises your heart and your respiratory rate. Then you begin to show your body how to slow it back down. Sending a whole lot of calming messages from your body right back up to your brain.

If possible, take yourself out of whatever situation is creating your tension. Find a break room at work. If you’re at home invite your kids to join you. If they’re adding to the chaos maybe find a bathroom. If you can’t sleep, get out of bed, etc…you get the picture!

1. Jump!

Find a nice wide stance. Then begin to jump up and down for about 30 seconds. Start slowly and then build momentum. See how fast you can jump while still maintaining control. (Trust me, some laughing may commence right around here as you realize how quickly you can get out of breath.) Instead of stopping right away, show your body that you’re in control by slowing your movement down bit by bit. As you practice, consider watching for the jolt of your nervous system as your heels hit the mat. If this seems like too much, feel free to skip this step and move to step 2.

2. Shake Your Limbs

Keep your gaze centered right in front of you. Lift your right foot and left hand. Focus on the sensation that occurs when you shake them strongly. After about 20-30 seconds repeat this with your other side. Yes, it’s definitely normal to feel a little uncoordinated while practicing this! Even your imbalance can be beneficial. It will get your mind out of your anxiety brain and narrow your focus to stabilizing your hands and feet.

3. Side Stretch

Immediately move into side stretches. Inhale and curl one hand up towards your armpit. Then exhale by allowing your other hand to open and stretch out to your side. Let your torso move with your arms as you move back and forth between sides. Follow this for about 10 times each side. Keep your attention on your breath, pursing your lips as you breath out. Even adding a sigh as you exhale may help to let out any frustration or panic.

4. Momentum Swings

Begin to find a rhythm as you swing your arms side to side. Let your upper body control and move you. As you gain momentum, let your hands hit your sides. Notice the sensation of pressure building in your finger tips. With the same control as our other movements, begin to slow this down until you come to a natural stop.

5. Shift Side to Side Until You Find Stillness

Slow your movement down by shifting your weight side to side. Feel the weight move from your right heel and then over to your left heel. Back and forth creating a rhythm until you find the balance point between sides. Let your body become naturally still.

In stillness think about releasing 10% of any muscle tension you may be holding on to. You can even open your mouth and close it several times to stretch your jaw joint. Soften your shoulders. Tilt your head side to side. Breathe in through your nose and out through pursed lips. Potentially, getting your exhale twice as long as your inhale.

6. Gratitude Grasp

Take a moment to interlace your fingers. Place your thumbs on top of your chest and take a breath in. You’ll watch how your thumbs rise as your lungs fill with air and how they soften into your chest as you release that same air out. Notice the calm that you created within your body and find a little gratitude for simple relief during these anxious times.

Hopefully you can have some fun practicing all while feeling a little more control over your body’s anxiety response. Reach out if you have any questions about this sequence! I’m always happy to keep a conversation going.

Much Love,