Managing Anxiety Through Faith, Finding Peace Through Christian Yoga

Managing Anxiety Through Faith, Finding Peace Through Christian Yoga

Anxiety is a common struggle in today’s fast-paced world, leaving many feeling overwhelmed and disconnected. As Christians, we are reminded in Philippians 4:6-7, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Christian yoga offers a unique way to embody this scripture, combining physical movement, breathwork, and prayer to help manage anxiety and draw closer to God. Meditation on God’s word can help with anxiety, but often it’s much easier to read scripture than accept it when you’re battling anxiety.

The American Psychological Association (APA) defines anxiety as an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. Anxiety is not the same as fear, but they are often used interchangeably and is considered a future-oriented, long-acting response broadly focused on a diffuse threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat.

Understanding Anxiety Through a Christian Lens

Anxiety often stems from fear of the unknown or a lack of control. Anxiety is when we meditate on the wrong things. However, as believers, we are called to trust in God’s sovereignty. Proverbs 3:5-6 reminds us to “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Christian yoga can provide a safe space to surrender our worries to God, aligning our bodies, minds, and spirits with His peace.

The Role of Breath in Relieving Anxiety

In both scripture and yoga, breath is a powerful symbol of life and connection to God. Genesis 2:7 tells us, “Then the Lord God formed a man from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being.” In Christian yoga, we use breathwork (pranayama) to calm the nervous system and focus our minds on God’s presence. A simple breathing exercise to try is the “4-7-8 Breath”:

• Inhale deeply for 4 counts, imagining God’s peace filling your lungs.
• Hold your breath for 7 counts, meditating on His promises.
• Exhale slowly for 8 counts, releasing your worries into His hands.

If the inhalation or exhalations are too lengthy, try less time as you don’t want this to become a distraction from the purpose of communing with God.

The role of breath in relieving anxiety is significant because it provides a simple yet effective tool for individuals to regain control over their physiological and emotional states. By learning to harness the power of breath, individuals can cultivate a greater sense of calm and resilience in the face of anxiety. Connecting to the breath also connects you to the One who gave breath.

The spirit of God fashioned me; and the breath of the Almighty gives me life. Job 33:4

Connection Between Breath and Anxiety:

• Physiological Response: When a person experiences anxiety, their body often enters a state of heightened arousal, which can lead to rapid, shallow breathing. This can exacerbate feelings of panic and stress.
• Nervous System Regulation: The breath is closely linked to the autonomic nervous system, which controls involuntary bodily functions. By consciously regulating breath, individuals can influence their physiological state, promoting relaxation.

Breath Techniques:

• Deep Breathing: Engaging in deep, diaphragmatic breathing can help slow the heart rate and lower blood pressure, counteracting the physical symptoms of anxiety.
• Controlled Breathing Patterns: Techniques such as the 4-7-8 method mentioned above.
• Mindfulness and Focus: Focusing on the breath can serve as a form of mindfulness, redirecting attention away from anxious thoughts and grounding the individual in the present moment.
• Breath prayer: A breath prayer is a simple, meditative prayer synchronized with your breathing, often consisting of a short phrase or scripture. For example, as you inhale, you might silently say, “Lord Jesus,” and as you exhale, “Have mercy on me.” This practice helps to center your mind on God, calm your spirit, and align your body, breath, and faith in a moment of stillness and connection with the Holy Spirit. It is a powerful tool for managing anxiety and fostering a deeper sense of God’s presence.

Psychological Benefits:

• Emotional Regulation: Breath control can help individuals manage their emotional responses, making it easier to cope with anxiety-provoking situations.
• Increased Awareness: Practicing breath awareness can enhance self-awareness, allowing individuals to recognize the onset of anxiety and respond proactively.

Integration in Practices:

• Yoga and Meditation: Many yoga and meditation practices incorporate breathwork as a fundamental component, emphasizing its role in achieving mental clarity and emotional balance.
• Therapeutic Settings: Breath techniques are often used in therapeutic settings to help clients manage anxiety and stress, providing them with practical tools for self-regulation.

Yoga Postures to Ease Anxiety

Certain postures in yoga can help release tension and promote relaxation. When practiced with Christian meditation, prayer and scripture as Christian yoga offers, postures become a form of whole-body-worship which can lead to a profoundly intimate time of communion with Christ.

1. Child’s Pose (Balasana): A posture of surrender and humility, this pose invites you to lay your burdens at the feet of Jesus. As you stretch forward, pray, “Cast all your anxiety on Him because He cares for you” (1 Peter 5:7).
2. Seated Forward Fold (Paschimottanasana): A posture of humility and meditation, this pose encourages introspection and trust. Meditate on Psalm 46:10, “Be still, and know that I am God.”
3. Legs-Up-The-Wall (Viparita Karani): A restorative posture that calms the mind and heart. Reflect on Matthew 11:28, “Come to me, all you who are weary and burdened, and I will give you rest.”

Restorative Yoga can be a style that helps to ease anxiety, however, if you have severe or chronic anxiety you may want to move more by practicing vinyasa – flowing through postures.

Incorporating Prayer and Scripture

Christian yoga is not just about physical movement. It’s an invitation for stillness and meditation while creating and developing opportunities to deepen your relationship with God. 

Begin your practice with a prayer, inviting the Holy Spirit to guide you. As you move through postures, meditate on scriptures that speak to your heart, incorporate breath prayers and meditation. End your session in stillness, listening for God’s voice and resting in His presence. You may choose soft instrumental or worship music as you practice.

Meditate on These Things

8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things. 9 The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you. Phil. 4:8-9

Embracing God’s Peace

Anxiety may feel overwhelming, but through Christian yoga practices, we can find solace in God’s promises. By combining movement, breath, and prayer, we create a sacred space to release our fears and embrace His peace. Remember, “The Lord is close to the brokenhearted and saves those who are crushed in spirit” (Psalm 34:18). May your practice bring you closer to the One who holds your heart and offers you eternal peace.

Casting all your cares [all your anxieties, all your worries, and all your concerns, once and for all] on Him, for He cares about you [with deepest affection, and watches over you very carefully]. 1 Pet. 5:7, AMP