Yoga For Panic And Anxiety | 15 Minute Yoga Practice

Hello everyone. Welcome to Yoga With Adriene. I'm Adriene and this is sweet Benji. And today we have a practice for panic attacks. So this is a sweet little something you can do when you feel anxiety, whether you feel something coming on or you're recovering from a panic attack, have your back hop into something comfy and let's get started. Alright, so we're gonna start together standing. Wherever you are, I just want you to know I'm super honored and proud that you pressed play on this video. Just stand with your feet a little bit hip width apart so you have some steady ground. And then you're just gonna clasp your hands, excuse me, in front of you and just take your gaze down or if it's helpful to keep looking at me, you can do that as well. And I'm really glad Benji's here to help aid in this connection in this video. We have 10 minutes together. We can get through the next 10 minutes together. I feel safely and lovingly just want you to know that you're not alone. Start to feel your feet on the ground, whatever that means to you. If you are finding it hard to be still, I totally understand. And you might find the soft easy sway, but I encourage you to keep your feet on the ground when you sway. So you're just essentially moving your center a little bit back and forth. And again, I just wanna remind you, you're not alone. You have some options here, but for the next 10 minutes, we're going to find a little safety, a little stabilization. We're gonna start off really easy. You can look down past your nose, or again, you can look at me and Benji. And just take a nice easy breath in, nothing crazy, nothing too fancy. Just inhale in and blow it out through the mouth. That's it. Just inhale in, blow it out slowly through the mouth. Nice and slow. Exhale, blow it out through the mouth. All right. Now you can keep your hands in front of you like so, or we're gonna slowly transition to bringing the hands on the waist. You can be slow about it. And for this one, you can take your gaze down or look at me. So gaze down, head down. And you can keep the sway if you like, or we can find stillness. And again, no crazy breath ratio to memorize here or do. Just keep it nice and slow. Inhale in through the nose, and out through the mouth. In through the nose, and out through the mouth. This last one, see if you can relax your shoulders a little bit. Just try, inhale in through the nose. And out through the mouth. Now for the next beat, we're gonna breathe in and out through the nose, if we can. Nice and slow. You don't have to do anything specific. Just see if you can feel the lips. If you ever find that you need to bring back that exhale through the lips, do it. Just be really slow about it. All right, we're gonna turn the toes out here, and we're gonna slide the hands now down to the tops of the thighs. Take a deep breath in. And as you breathe out through the nose, we're just gonna come into this little squat. So the shoulders can come up by the ears. And then same thing as before, you can sway a little bit back and forth, keeping all of your foot on the ground, or you can just find stillness. Breathe in through the nose, and out through the nose. Breathe in through the nose slowly, and out through the nose. Breathe in through the nose slowly. That's it, and exhale, slowly release. You can straighten the legs. Now we're gonna take the right arm over the left here, almost as if you were giving yourself a hug. And you can bring the toes to point forward again if you like, and you're just gonna find a soft bend in the knees. Breathe in, and breathe out. It's a pattern of three breaths each time, and I just mean don't walk your knees, you don't have to bend them. Breathe in, breathe out, breathe in, it's okay, breathe out. Great, then we're gonna release. If it feels comfortable for you, you're gonna interlace the fingertips behind the back. Don't make it super active, just take a little open chest moment here. That's it, and then let's come back into safety. This time, left arm over the right. Give yourself a hug. Breathe in, breathe out, breathe in, breathe out. Soft knees, breathe in slowly. As you breathe out, just feel the warmth of your own embrace here. Bring the feet underneath you, or just find a nice, safe, stable footing, whatever feels good to you. And you're gonna take your right thumb to the center of your left palm, and you're just gonna give it a little press, and you can just kind of move around and press into different areas of your palm if that feels good. Breathe easy, and take it to the other palm. And if you're having weird sensation in your hands and your fingers to the point where this is not doing you any favors, you can just skip it. Just want everyone to feel seen here and everyone to feel loved, okay? Bring your awareness now back to your feet. Feel your feet on the ground. Nice, and we'll release the hands. We're gonna inhale in, ooh, really slow here. Nice and easy, we're gonna drop the chin to the chest. You can let it hang here. You're like, it's already there. My head hangs kind of low when I have anxiety. I notice it a lot more when I have anxiety. So just let your head hang, chin to chest. Soft bend in the knees here, not locking them out. And then we're just gonna allow the fingertips to get heavy and we're gonna slowly roll down. Breathe nice and slow, and you're gonna come on to all four. Take your time here. Just trust. Don't think about what this looks like or what this means. Just feel your hands on the ground, feel your knees on the ground, and whatever part of your body that's touching the earth here, just imagine it rising up to meet you, to support you. All right, and then your choice, okay? Depending on how you feel, you're gonna send it back, child's pose, or if that's too much, you're gonna come here to a kneeling position, and if the kneeling part's not good for your knees, you can just side saddle it or come to a comfortable seat. I'm just honored to be practicing alongside you, so if you end up doing something a little bit different than me, it's all good. So we're here, or in a cross-legged seat, or we're in a child's pose. In child's pose, you might pillow your head with the stacking of your hands, and wherever you are, see if you can make your inhale long and your exhale longer, just see what happens. And then start to notice any sounds, any thing you're able to hear in this moment, acknowledge it, and see if you can notice any smells. Do you sense any smells at all? And then start to move your tongue around slowly in your mouth. Any taste you can sense? If you're in the child's pose, go ahead and press up, and we're all gonna come to a seat, either kneeling or shift to cross-legged here, and the palms are gonna go down on the tops of the thighs, and we're gonna open the eyes if they're closed, and you're just gonna draw a circle with your nose slowly around, so don't do a big neck roll, but just take a small circle and allow your gaze to follow it. And then notice, what do you see in this circle? So I'd be like Mexican blanket, wooden floor, light, eggshell, ball, green, bush, white trim, yoga mat, black pants, that sort of thing. And then take it in the other direction, just reverse it really slow. All right, and then bring your head back to center, and you're just gonna take your hands and bring them to your chest, but with the palms face down. You can stay kneeling or come to a cross-legged seat, but we're bringing the palms now to the chest. Take whatever breath you need. I'm hesitant to guide you too much in a breath because I want you to be able to slow it down in a way that's good for you, but if you're having trouble slowing it down, I will guide through a little box breath so you can take it or leave it. Inhale for four, three, two, one, and then we're gonna pause just for a second and exhale for four, three, two, one. Pause just for a moment today, then inhale for four, three, two, one, pause, exhale for four, three, two, one. Now we're in a rhythm, inhale for four, three, two, one. Pause, exhale for four, three, two, one. Last round, inhale for four, three, two, one. Exhale for four, three, two, one. Release your hands to your kneecaps. Inhale in fully through the nose, exhale out through the mouth. Take a second here to just notice how you feel. If you need to sigh, maybe let out a little sound, a little vibration, that's really helpful. Stimulating the vagus nerve, you can just let a little sigh out. It's always nice for me. Maybe you take your index finger and thumb just below the ear here. Sorry, not index finger and thumb, index finger and middle finger. Just give yourself a little stimulation here or maybe on the temple. I'm gonna wrap this up with a final breath in and a long breath out. Repeat this video if you need to. You can also try the meditation for anxiety and just know that I'm always here for you if you need me. I love you, you are not alone. Take good care.