Stress. Anxiety. Panic. Dread. Depression. Angst. Irritability. Hypersensitivity.
Call it what you want; we’ve all been there. For me, that knot in your stomach, the unjustifiable future foreboding is what I call “anxiety.” It hits out of nowhere—the racing heart, the spinning thoughts, the breath that feels short, sharp, shallow. The weight of it all can be overwhelming sometimes! Which is why a large part of my personal yoga journey has included finding ways to get a reprieve from this type of feeling.
The go-to advice for tolerating these moments is good and effective coming straight from yoga science makes it especially sage advice: Slow down. Take some deep breaths. Make chamomile tea and relax. These are great tips, and they work. But if you hit on an especially sticky spot or you’ve bought into the fear of loss or anticipation of lack, or you’ve been so deeply triggered that breathing feels like an impossibly advanced technique—I’ve got the solution for those moments, too.
The discovery was totally random. I was listening to one of countless audiobooks and this particular protagonist had a tendency towards ‘freaking out,’ let’s say. At some point in the story, his agitating threatens to become full-blown panic about some entirely relatable crises like a health threat, career loss, money troubles, pending divorce, or the like, and he starts spinning out his personally concocted nightmare on earth.
The wise and experienced mother turns to her son and says, “snap out of it,”— literally. Snap, jump, clap, yip, yell, kick, flip, whatever you do to move. The bigger the gesture, the better the result.
Several months later and I found myself doing the same thing: taking a trip down “What If Lane" for an afternoon. This scene from the book came to me, and I gave it a try. I got up and hopped up and down three times. Did I feel kind of silly? Maybe. Did the butterflies of angst disappear? Absolutely!
I tried the trick again a week later, this time with jumping jacks. Again, it worked. I could not believe that something as simple as hopping on the spot or doing a few jumping jacks could instantly snap me out of that paralyzing anxious state! This isn’t just a feel-good story from an anecdotal book. It’s grounded in the science of our physiology works. Let me explain how it works!
Why Movement Breaks the Anxiety Cycle
Anxiety activates the body’s sympathetic nervous system, often called the ‘fight-or-flight’ response. When this system is activated, it floods the body with stress hormones like adrenaline and cortisol, preparing us for immediate action. In modern times, though, most of our stress tends to be located in the mind and not the material world- we worry about deadlines or relationships—we’re not actually fleeing from a physical threat. The problem is the energy buildup remains in the body with nowhere to go, which creates tension and that familiar, gnawing feeling we’ve come to call anxiety.
Try this: The next time you start stressing, observe your self-talk. Instead of “I’m so anxious” try saying, “I have to release this built-up energy. And then move.”
Engaging in sudden physical movement, like jumping on the spot or clapping, redirects that anxious energy into a tangible physical outlet. Without the physical outlet, the stress chemicals linger, keeping muscles contracted and fueling the feeling of anxiety.
From a science perspective, abrupt movement serves several purposes:
1. Releases Tension: By performing an immediate burst of action, we provide an outlet for that pent-up energy which dissipates the buildup of stress hormones (adrenaline and cortisol).
2. Triggers the Parasympathetic Response: Physical movement, particularly repetitive and rhythmic movement, engages the parasympathetic nervous system, which causes our heart rate to slow down, muscles to relax, and mind to get calm. This is why a few jumping jacks can act like a reset button for your body.
3. Increases Oxygen to the Brain: Aerobic activity increases your heart rate and boosts blood flow, delivering more oxygen to the brain. This not only sharpens focus but also regulates the brain’s anxiety centers, making you feel more in control. With more oxygen available to the brain, it shifts from high-alert mode to a state of calm.
The Science Behind Movement and Anxiety Relief
The idea that physical movement helps reduce anxiety is well-supported by scientific research. For instance, studies show that exercise, even in short bursts, can significantly reduce levels of anxiety. This is partly due to an increase in brain-derived neurotrophic factor (BDNF), a protein that supports brain function and mood regulation. In fact, one study published in the Journal of Clinical Psychology found that just 5 minutes of exercise can have an immediate mood-boosting effect, particularly in people who are prone to anxiety.
Moreover, a study in Psychiatry Research demonstrates that physical movement stimulates the production of neurotransmitters like serotonin and dopamine, the ‘feel-good’ chemicals that help stabilize mood and reduce feelings of anxiety. So, that sudden burst of jumping or clapping? It’s not just a distraction—it’s a scientifically validated strategy to shift your brain chemistry.
If you’re already practicing yoga, you’re familiar with the calming effects of deep breathing and mindful movement. But what if you could integrate some of these rapid, anxiety-breaking techniques into your practice? Think of it as a bridge between yoga’s slow, controlled movements and the physiological benefits of quick action.
Takeaway: The Power of Immediate Action
The next time you’re gripped by anxiety, try moving instead of freezing. Whether it’s clapping your hands, jumping up and down, or doing three jumping jacks, this immediate action will release pent-up energy, stimulate your parasympathetic nervous system, and flood your brain with oxygen.
It’s a simple, effective technique that you can integrate into your daily routine or another tool to call on in times of need. Combined with a regular yoga practice, this could become your go-to method for shifting out of anxious states, and w with science backing it up, you know you're in line with a tested physiological strategy—not just a fleeting wellness trend.
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