Breath‑Led Yoga to Soften Anxiety

When anxiety spikes, pair settling breath with simple shapes. Sit tall on a cushion; inhale four, exhale six for two minutes, hands over the low ribs to feel movement. Come to Tabletop and shift into Cat‑Cow for eight slow rounds; let the jaw and tongue relax. Slide the right hand forward and left leg back into Bird‑Dog for three breaths, switch sides; move slowly enough to stay with the breath. Rise to Kneeling, interlace fingers, and lift through a gentle Side Bend each way, keeping the ribs soft. Return to the mat for Thread‑the‑Needle; let your cheek rest on a block and breathe into the back body. Sit with soles together in Bound Angle, support knees on blocks, and fold forward. Finish near a wall with Legs Up the Wall or calves on a chair for three to five minutes, keeping the exhale longer than the inhale. If dizziness appears, roll to your side and sit. This sequence signals safety to the nervous system: longer exhales, supported shapes, and steady rhythm. Practice before meetings, after alerts, or whenever your mind races the body will learn the path back to calm.