Anxiety, Pain, and the Healing Power of Yoga
- jackie6654
- Sep 7
- 3 min read
Anxiety is more than just worry—it’s a full-body experience. It often brings a cascade of symptoms like racing thoughts, fear, heart palpitations, and rapid breathing (1). While anxiety is a natural reaction to stress, when it becomes persistent or out of proportion
to the situation, it may indicate a deeper concern.
Today, rates of anxiety are on the rise. Long-term anxiety can disrupt sleep, interfere
with work or school, strain relationships, and even manifest as physical symptoms.
Many are left not only dealing with the symptoms but also fearing when the next
wave of anxiety will strike.
Anxiety and Injury: The Hidden Connection
As a Certified Athletic Therapist, I often see anxiety in individuals recovering from musculoskeletal injuries. It’s common for anxiety to show up as fear—fear of re-injury,
of pain returning, or of moving “wrong.” This fear can lead to hypervigilance and,
in many cases, movement avoidance (2).
Left unaddressed, this fear may cause people to push through pain or shut down
entirely—both of which can lead to further harm. Simply treating the injury isn’t enough.
We must also acknowledge and manage the emotional response that accompanies
it (2).
Understanding Generalized Anxiety Disorder
Generalized Anxiety Disorder (GAD) is marked by chronic, excessive worry about
everyday things—health, money, relationships, work. Many describe it as a constant
sense of impending doom (3). Its roots often lie in childhood trauma, environmental
stress, psychological patterns, and genetic factors. Research estimates the heritability
of GAD at about 30% (3,4).
From a biological perspective, anxiety reflects a dysregulated stress response.
Individuals with GAD often have an overactive sympathetic nervous system
(SNS)—our “fight or flight” mode—and an underactive parasympathetic nervous
system (PNS)—our “rest and digest” mode (3). This imbalance can drive physical inflammation, muscle tension, and a cycle of chronic stress (5).
For those already coping with injury, this ongoing stress can delay healing and
increase pain perception. The result? A self-reinforcing loop of anxiety, tension,
and physical discomfort.
How Yoga Helps Break the Cycle
While traditional treatments for GAD include medication and psychotherapy, research increasingly supports mind-body approaches like yoga. Both top-down (cognitive) and bottom-up (somatic) methods have shown promise in managing anxiety (2).
Yoga, particularly breathing techniques like pranayama, can help regulate the nervous system. These practices stimulate the vagus nerve and activate the PNS, shifting
the body toward a calmer, more restorative state (1). Yoga has also been linked to
increased GABA levels in the brain—a neurotransmitter associated with reduced
anxiety (1).
Importantly, yoga’s benefits are dose-dependent: the more consistently you practice,
the greater the long-term impact. Many studies are short-term or involve yoga-naïve participants, so they may not fully capture the potential of regular, integrated
practice (1).
A Whole-Person Approach to Healing
In my practice, healing isn’t just about fixing the physical body. I integrate breath work, mindful movement, and somatic awareness to help clients manage both pain and
anxiety. When needed, I collaborate with mental health professionals to ensure
individuals receive well-rounded support.
Yoga is not a replacement for medical care, but it can be a valuable, safe, and
effective tool in the healing toolkit (1). As always, you are the expert of your own
body—use this information as one piece of your broader health journey.
Contraindications to yoga
Remember—you are the expert of your own body.
If you live with anxiety, certain yoga practices may not be supportive. Strong
backbends, deep lateral poses, and vigorous breathing techniques like kapalabhati
can sometimes increase agitation or heighten anxiety. Similarly, handstands during
acute anxiety and practices that emphasize long inhalations may worsen symptoms (6).
The most important thing is to listen to your body’s signals. Adjust, pause, or skip
what doesn’t feel right for you. Trust that inner wisdom—because no one knows your
body better than you do.
Disclaimer: This blog is for educational purposes only and does not replace medical
advice. Always consult your healthcare provider before starting new treatments or
practices.
References
1. Cramer H, et al. Yoga for anxiety: A systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830–843.
2. Sharif-Nia H, et al. Fear of pain, pain anxiety, and fear-avoidance beliefs with perceived stress... BMC Psychol. 2025;13(1):420.
3. Pilkington K, et al. Yoga therapy for anxiety. In: Khalsa SBE, et al., eds. The
Principles and Practice of Yoga in Health Care. 2019:95–108.
4. Gottschalk MG, Domschke K. Genetics of generalized anxiety disorder and
related traits. Dialogues Clin Neurosci. 2017;19(2):159–168.
5. Won E, Kim YK. Neuroinflammation-associated brain alterations in anxiety
disorders. Int J Mol Sci. 2020;21(18):6546.
6. McCall T, Blashki L, Tiwari S, Kepner J, Fishman L. Implementation of yoga
therapy. In: Khalsa SBE, et al., eds. The Principles and Practice of Yoga in Health
Care. 2019:510.
