When Anxiety Feels Loud, Come Back to Your Breath

Anxiety has been a part of my life for as long as I can remember.

When I was younger, I didn’t have the words for it. I just knew I felt overwhelmed, on edge, and sometimes completely disconnected from myself. It wasn’t until I got older—when people started openly talking about anxiety—that something finally clicked. I realized… this wasn’t just me.

And that was both comforting and heartbreaking at the same time.

Because while anxiety is common, that doesn’t make it any easier to live with. It can feel all-consuming. Like it takes over your body and your mind, making even the smallest things feel heavy. There are moments where it feels like you’re not fully in your body—like you’re just kind of floating through life, trying to keep up.

For me, yoga has been the one place I’ve always been able to come back to.

It’s not a magic fix. It’s not “do yoga and everything goes away.” I wish it were that simple. But what it does do is bring me back into myself. It grounds me. It gives me something to hold onto when my mind feels like it’s spiraling. It reminds me to breathe.

On the days when my anxiety feels really loud, I return to my practice in whatever way I can. Sometimes it’s a full class, but honestly… a lot of the time it’s just 10 minutes of breathwork. And that alone can shift everything.

Here are a few of the tools I personally come back to when I need to soften the intensity of anxious thoughts:

Alternate Nostril Breathing:

This is my go-to. My “I need something right now” tool.

Alternate nostril breathing helps calm the nervous system and bring your body back into balance. By slowing your breath and focusing on one nostril at a time, you signal to your body that it’s safe—that it can come out of that constant “fight or flight” state.

It also helps quiet the mental noise. The gentle rhythm gives your mind something to focus on, almost like a moving meditation, which can be really helpful when your thoughts feel all over the place.

And the best part is—you can do it anywhere.

At home, in your car, at work, sitting in a parking lot before you walk into something that feels overwhelming. You don’t need anything except your breath.

Inversions:

Inversions have been another really supportive tool for me. Any pose where your heart is above your head helps shift both your body and your perspective. There’s something about physically changing your orientation that helps interrupt that anxious loop. They can help calm the nervous system, increase circulation to the brain, and gently reduce stress in the body.

Some of my favorite, more accessible options are:

• Legs Up the Wall

• Supported Bridge

• Child’s Pose

• Seated Forward Fold

• Crocodile Pose

  
  

Yoga hasn’t taken my anxiety away—but it’s given me a way to move through it.

It’s given me tools, space, and a way to come back home to myself when everything feels overwhelming.

And if you’re someone who feels this way too… just know you’re not alone in it. 🤍

If you’ve been craving a space to slow down, to breathe, and to reconnect with yourself—you’re always welcome here.

Whether it’s through a few quiet moments on your mat, a gentle class from the comfort of your own home, or simply taking one deep breath right where you are… this is your reminder that you don’t have to do it all alone.

We’re all just finding our way back to ourselves—one breath at a time.

This week inside our practice, we’ll be leaning into stillness—quieting the mind, softening the body, and allowing ourselves the space to release what we’ve been holding onto. You can join me Monday at 8am EST or Thursday at 7pm EST—I’d love to have you there.

See you on the mat. 🤍