I feel like I could be a poster child for yoga’s magical ability to reduce stress. Since the age of 12, I’ve suffered from panic attacks. I still remember where I was sitting in my 7th grade classroom when the first one hit. I thought I was dying, literally. My voice was shaking, I couldn’t get air into my lungs, it felt like an elephant was sitting on my chest, my palms were dripping, and then there was the tunnel vision. This was the beginning of 25+ years of struggling and suffering with a force I didn’t understand. I would spend the rest of my school years–and tailor my career choices–to avoid situations where a panic attack would occur. Years went by where I would experiment with counseling, biofeedback, and medication (often abusing it) to try hope against hope to make these attacks go away. But not only did they NOT go away, they got worse. They came more often. I saw my future as one of those people who would be a prisoner in their own house, growing old by myself, no one to love me. How sad, even as I write this, to think that this how I saw my future. Treatments and years both came and went, and nothing seemed to help.
Now if you’ve read my previous posts, you know that I started my yoga practice in the hopes that it would make me physically fit. What I couldn’t realize at first–and wouldn’t discover for another year–was that my panic attacks would disappear. I would be in a situation that would normally bring on an attack, but it didn’t come. The anxiety had become so familiar to me that being able to draw a full breath into my body felt unfamiliar. Each class would begin with a wide-legged Balasana (child’s pose), and the teacher would tell us to breath deeply into our side and back body as we extended our arms forward on the mat. I couldn’t. Nothing would go in. My breath went as far as my top ribs (so it seemed) and stopped. But over time and with much practice, it got better. And went deeper. After a year of doing this and practicing other techniques such as Nadi Shodhana (alternate nostril breath), the panic attacks were gone! Oh, and let me also mention that I grew 1.25 inches in height–really!
I mention Nadi Shodhana because I feel it’s a particularly effective technique for stress and anxiety. I’d use it every time I had to go to court during my contentious divorce a few years back. I also teach it to my clients who have anxiety. Nadi refers to the energy channels throughout the body, Shodhana refers to the cleansing process. I’ll forego further explanation about the energy channels because I want to give you a sample of it.
Sit in a comfortable position–on the floor or in a chair–and be sure you can sit straight to allow the chest to open. With your eyes closed, relax your left hand in your lap and hold the right hand up with your palm facing up (like you’re holding something in the palm of your hand). Fold down the index and middle fingers toward the palm but keep the thumb, ring, and pinky fingers extended. Take a deep breath in and then gently place the thumb against the side of your nose, closing off the right nostril. Exhale, then inhale, through the left nostril. Release the thumb and place your ring finger against the side of your nose, closing off the left nostril. Exhale, then inhale, through the right nostril. Repeat this, exhaling and inhaling deeply, for several breaths. (I sometimes go for 10 minutes if I’m really stressed). Here it is again:
(close off right nostril) exhale-inhale left side
(close off left nostril) exhale-inhale right side
(close off right nostril) exhale-inhale left side
(close off left nostril) exhale-inhale right side
(close off right nostril) exhale-inhale left side
(close off left nostril) exhale-inhale right side
It will feel awkward in the beginning, but give it a chance. It’s powerful stuff and I swear by it! As soon as I get video up and running, I’ll demonstrate it again. In the meantime, breath deep and enjoy how your body feels!