Managing anxiety naturally

Managing anxiety naturally with tools such as acupressure, yoga and breath work can be highly effective. If you are a practicing Yoga teacher perhaps you could introduce some acupressure into your class themes. Or you could create your own self care routine with a combination of acupressure points, yoga poses and breathing techniques.

Natural approaches can help to regulate the nervous system, promote relaxation and build resilience. A combination of breath work, movement, acupressure and lifestyle habits can support emotional balance.

Applying gentle pressure to specific points in the body can help to calm the mind and reduce stress. Physical movement releases endorphins which help to reduce muscle tension and quiet the mind. Certain breathing techniques activate the parasympathetic mode (rest & digest) helping to ease anxiety.

Bonus lifestyle adjustments such as reducing stimulants, consistent sleep and regular movement are also great ways to manage your anxiety levels. Have you tried self care rituals like herbal tea before bed, warm baths, journaling or aromatherapy treatments?

Give this guided routine combining acupressure, yoga, and breath work a try to help manage anxiety. You can do this as a morning practice, midday reset, or evening wind-down session.

Total Time: approximately 20–30 minutes

Breath work includes the practice of Nadi Shodhana

1. Opening Breath-work (3–5 min)

Start in a comfortable seated position. Close your eyes and take three deep breaths, releasing tension with each exhale, sighing out through the mouth.

4 Part or Square Breathing:

• Inhale deeply through the nose for 4 seconds.

• Hold for 4 seconds.

• Exhale slowly for 4 seconds, hold the breath again for 4 seconds.

• Repeat for 5–7 rounds.

Acupressure and gentle tapping can help to calm the mind and reduce stress.

2. Acupressure for Relaxation (5 min)

Gently press or tap each of the following points for 1–2 minutes while breathing deeply.

• Yintang (Third Eye Point) – Press with your index finger between your eyebrows. Calms the shen and clears the mind.

• Pericardium 6 (Nei Guan) – Find this point two finger-widths below the wrist crease. Helps relieve emotional tension, calm the shen.

• Heart 7 (Shen Men) – Press on the wrist crease, in line with the little finger. Soothes the nervous system and can be useful if you suffer from insomnia.

• Kidney 1 (Yong Quan) – Press the centre of the foot sole, below the second and third toe, where the colour of the skin changes from red to white. Grounds energy and relieves overthinking.

Tip: Why not try these points while lying down? Gently massage for deeper relaxation? 

Balancing poses are a great way to encourage a sense of grounding and connection between your physical, mental & emotional body.

3. Suggested Yoga poses for Anxiety Release (10–15 min)

1. Child’s Pose (Balasana) – 2 min

• Knees wide, big toes touching, arms stretched forward.

• Rest forehead on the mat.

• Breathe deeply into your lower belly.

2. Cat Stretch – 1 min

• On hands and knees, inhale arch the back, gaze up (Cow).

• Exhale round the spine, tuck chin (Cat).

• Flow slowly, linking movement with breath.

3. Seated Forward Fold (Paschimottanasana) – 2 min

• Sit with legs extended, hinge at hips, and fold forward.

• Keep the knees soft if needed.

• Let the head relax.

4. Legs-Up-The-Wall (Viparita Karani) – 5 min

• Lie on your back with legs resting against a wall.

• Hands rest on belly or at your sides.

• Breathe slowly and deeply.

4. Closing Breath work & Relaxation (3–5 min)

Alternate Nostril Breathing (Nadi Shodhana)

• Close your right nostril, inhale through the left.

• Close the left nostril, exhale through the right.

• Inhale right, exhale left.

• Repeat for 5 rounds.

Balances emotions and clears the mind.

Savasana can be held for anything from 3 – 10 min.

Lie down in Savasana (Corpse Pose) for 2–3 minutes.

• Let go of any tension.

• Feel your breath, body, and mind settling.

When you’re ready, slowly open your eyes. Take a moment to express gratitude—for your breath, your body, and this moment of peace.

Join me online every Monday at 5pm for a Vinyasa yoga practice, booking link available via website. Or to receive weekly Yin Yoga class recordings please contact me directly.