April 17, 2023

The Benefits of Yoga and Meditation for Anxiety

We often lead busy and stressful lives, and it's no wonder that most of us get overwhelmed with constant social interaction and our perceived scrutiny by our own family, peers, partners, and acquaintances that we end up suffering from anxiety.  

Anxiety affects millions worldwide, and while there are many treatments available, some people prefer a more natural approach to managing their anxiety. Yoga and meditation are two practices that have shown effectiveness in promoting calmness and reducing anxiety. With that being said, it’s good to know more about the benefits of yoga and meditation for anxiety and how these practices can be squeezed into your day-to-day routine.

What Does Yoga Do?

A spiritual practice that originated in ancient India, yoga involves a combination of physical postures, breathing exercises, and even meditation. It has been shown in some studies that yoga can give you multiple benefits like stress and anxiety reduction and balance and flexibility improvement, and most importantly, the betterment of your overall health.

Yoga for Anxiety

One of the most significant benefits of yoga is how it can work for anxiety reduction. Yoga helps to relax the body and calm the mind at the same time, which can help curb stress and anxiety. Some yoga poses that are particularly effective for reducing anxiety include the following:

  • Child's Pose (Balasana): This is a gentle stretch that aims to release tension and calm the mind in the body. To do this pose, start by kneeling on the floor with your toes together and your knees apart. The next step is lowering your torso to the floor and stretching your arms forward. Lastly, rest your forehead on the floor and breathe deeply.
  • Downward Dog (Adho Mukha Svanasana): This pose is a great way to release tension in the body and calm the mind at the same time. To perform this pose, start on all fours: your hands and knees down, but slowly stretch your limbs and align your wrists directly under your shoulders and your knees directly under your hips. Then you lift your hips up and back, straightening your arms and legs to form an upside-down V shape.  
  • Warrior II (Virabhadrasana II): Lastly, this pose can help you build strength and confidence while reducing anxiety. To do this pose, start by standing with your feet hip-width apart and extending your arms out to the sides. You then turn your left foot out 90 degrees and your right foot in slightly. Bend your left knee, keeping it in line with your ankle, and gaze out over your left hand.

Incorporating Yoga Into Your Daily Routine

One of the best things about yoga is that it can be done anywhere and at any time, and it doesn't require any special equipment. You don't even need to leave your house if you want to do yoga! Meanwhile, here are some tips for incorporating yoga into your daily routine:

  • It’s okay to start small: If you're new to yoga, you can start with just a few poses each day and then build up your practice gradually.
  • Make sure that you practice at the same time each day: This will help you establish a routine and make it easier to stick with your practice every day.
  • Find a quiet space: Choose a quiet, comfortable space where you won't be disturbed.
  • Feel free to use props: Props such as blocks, straps, and blankets can help make poses more accessible and comfortable.
Psychologist London Ontario

What is Meditation?

An excellent way to bask in stillness and calmness, meditation is a practice that involves training the mind to focus on the present moment. Some types of meditation include mindfulness meditation, transcendental meditation, and loving-kindness meditation.  

In terms of studies, meditation has been shown to have numerous benefits, including stress and anxiety reduction, focus and concentration improvement, as well as boosted overall well-being.

Meditation for Anxiety

Meditation is an excellent way to reduce anxiety and promote relaxation. Mindfulness meditation has been shown to be effective in reducing anxiety, as it involves shifting your attention to the present moment and letting yourself observe your own thoughts and feelings without any judgment. By practicing mindfulness, you can learn to let go of negative thoughts and emotions, then replace it with acceptance and positivity.

Incorporating Meditation into Your Daily Routine

Meditation can be incorporated into your daily routine in a variety of ways. Here are some tips for getting started:

  • You can start small too: Just like yoga, start with just a few minutes each day and gradually build up your practice.
  • Find a quiet space: Choose a quiet, comfortable space where you won't be disturbed.
  • Focus on your breathing: Start by focusing your attention on your breathing, observing the sensation of each inhale and exhale.
  • Use a guided meditation app: There are many excellent guided meditation apps available, which can help you get started and keep you motivated.

How Archways Centre for CBT Can Help with Anxiety

Archways Centre for CBT can help those with anxiety by providing evidence-based therapy grounded in CBT. Some of the ways that Archways Centre for CBT can help include:

  • Developing coping skills: Archways Centre for CBT can help individuals develop coping skills to manage their anxiety.
  • Identifying negative thought patterns: Archways Centre for CBT can help individuals identify and challenge negative thought patterns that contribute to anxiety.
  • Reducing avoidance: Archways Center for CBT trains individuals to recognize the role of avoidance in maintaining anxiety.
  • Setting goals: Archways Centre for CBT can help individuals set goals to work towards reducing their anxiety.
  • Providing support: Archways Centre for CBT can provide individuals with support and guidance as they work towards reducing their anxiety.


Yoga and meditation are powerful tools for managing anxiety and promoting overall well-being. By incorporating yoga and meditation into your daily routine, you can reduce stress and anxiety, improve focus and concentration, and boost your overall health. If you're struggling with anxiety, don't hesitate to seek professional help, such as Archways Centre for CBT to get the support you need. By taking care of your mental health, you can live a happier, healthier life.

Live a Fuller Life with Archways Centre for CBT

Cognitive-behavioural therapy (CBT) is a form of therapy that focuses on changing negative thought patterns and behaviours. CBT has been shown to be effective in treating anxiety and other mental health conditions. Archways Centre for CBT is a private psychology clinic in Ontario (Canada) dedicated to using evidence-based therapies grounded in cognitive-behavioural therapies (CBT) to help adults, adolescents, and children improve their lives. Reach us at (519) 472-6612.