A thorough roadmap of tools, products & practices that moved the needle (Part 4 of 4)
Thanks for being here for this series—it’s been quite the vulnerability journey to share all of this, but I know that sharing may help us feel less alone and untethered.
And in the best case, sharing something like this might even ignite tools and practices that help others take better care of themselves in ways that work and stick. Other people sharing their own stories have certainly done that for me.
Please consider the following as insights that might validate or inspire you to curate your own wellbeing practices—especially anxiety is part of your experience.
I also know from experience that wellness services can feel difficult to access on a budget—more on that at some point—and that everyone has their own unique needs and circumstances. Reach out if you need support.
*This is not medical advice—please seek additional professional support if and when needed.
Full series on anxiety for Mental Health Awareness:
- On Anxiety, Wellness & Symptoms I Couldn’t Ignore
- On Anxiety, Stress & the Gut-Brain Connection
- On Anxiety Tools & an Updated Approach to Wellness
Get the full comprehensive anxiety roadmap & subscribe on Substack.
Here’s a sneak preview of the guide:
This is a thorough, curated, heartfelt, comprehensive roadmap of what worked for me on my journey in learning how to process and regulate anxiety—everything from movement to mindfulness, from food to lifestyle habits, from apps to podcasts.
Take what works and leave what doesn’t—and if anything, let this inspire you to cultivate your own unique tools and practices.
I am not a doctor—but if you need personalized health coaching or yoga sessions to complement your medical protocol(s), I’m happy to help.
Yoga poses
As someone who primarily focused on vinyasa—a dynamic yoga flow—for so long, it was humbling to have to back off when anxiety wiped me out physically and mentally.
This doesn’t mean I stopped completely, but I’ve been more open to varying my practice. Iyengar yoga has been a main focus for me for the past 10 years; restorative yoga and breathwork have also become more prominent parts of my practice.
Basically—I slowed way down, and it’s been helpful.
Certain yoga postures have been especially effective in lowering anxiety:
- General restorative yoga poses. I have a few go-to postures, and they help.
- Going upside down. For the literal shift of perspective and attention on the present moment vs future-tripping.
- Legs up the wall. I do this almost every day; I especially love it before bed.
- Prone postures on the belly. Like restorative yoga’s surfboard pose.
- Supported child’s pose. Grounding and relieving.
- Supported supta baddha konasana. Like at the end of this video.
Breathwork
A few breathwork practices in particular have been useful on my personal anxiety-management journey:
- Belly breathing. I did this for 5 minutes daily for ~2 months—with a 5-second inhale through the nose + 5-second exhale out of the mouth.
- Box breathing. Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat and relax.
- Heart coherence breathing. This surprised me, and I loved how it made me feel.
- Dr. Weil’s 4-7-8 breath. I’ll often do this when I find myself spiraling, and it helps.
- Viloma 1 or 3-part breath. I usually do a few repetitions of an interrupted inhale (belly → ribs → chest), then exhale long and calm.
*Breathwork is incredibly powerful—practice with attention and care.
Meditation
My meditations vary a lot, but practices that have helped me reduce anxiety have incorporated using the breath as an anchor alongside themes like these:
- General awareness. Guiding the attention to the present moment via the breath, sounds, sensations, or even thoughts can be incredibly grounding.
- Gratitude. I have to regulate myself before I go into gratitude, but it does feel good to turn the attention toward thankfulness rather than fear and lack.
- Ho’opono Hawaiian forgiveness meditation. A powerful mantra and prayer.
- Mantra. Repeating Om, or a simple personal mantra like: I am safe. I am calm. I am happy. I am healthy. Whatever feels relevant and balancing.
- Metta / Lovingkindness. I use this often and still find it impactful, even in passing moments when I notice myself judging myself or others (working on it!).
- Visualizations. For example, picturing myself in a healthier, more equalized state and trying to embody those feelings physically, mentally, and emotionally.
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