Can You Use Pilates For Managing Anxiety?
If you’re often anxious or stressed, you’re probably breathing faster and more shallow than is optimal for your body. The good news is, you can use Pilates for managing anxiety and stress.
The slow and deep breathing incorporated in Pilates allows you to activate the parasympathetic system. This is the system that’s connected with your rest and digestion.
But this steady and methodical breathing also stimulates a very important nerve that runs through the neck and chest to your colon. This is known as the vagus nerve.
More On The Vagus Nerve…
Many of us are familiar with the parasympathetic nervous system (which we mentioned above), and the sympathetic nervous system. The latter is known for its “fight, flight, or freeze” responses.
Then there’s the autonomic nervous system. The autonomic nervous system is comprised of the parasympathetic and sympathetic nervous systems. It is also responsible for every involuntary action in the body.
The vagus nerve is a component of the autonomic nervous system. It plays a critical role in many functions including blood pressure, breathing, heart rate, taste, speech, digestion, mood, saliva production, immunity, urine output, immunity, and skin and muscle sensations.
Any action that works to stimulate the vagus nerve leads to a letting down of anxiety.
Breath And The Parasympathetic System
The lengthy expanse the vagus nerve travels between the brain and the gut is linked with anxiety, stress, and fear. As such, signals sent along the vague nerve allow us to recover from stressful or frightening situations.
Why is this? Well, even though the vagus nerve is part of the autonomic nervous system, it’s primarily aligned with the parasympathetic side. In fact, the vagus nerve counterbalances actions connected with the sympathetic nervous system and is crucial for managing fear.
Once stimulated, it communicates directly with the diaphragm to activate deeper breathing. This, in turn, lowers the heart rate and blood pressure while promoting relaxation.
Yet, this can work in reverse. Consciously taking deep breaths will stimulate the vagus nerve and lead to even deeper breathing and a release from anxiety. Thus the deep breathing that is integral to Pilates can activate the vagus nerve to increase activity in the parasympathetic system and kick-start the whole relaxation cycle.
No Need To Be Intimidated!
So maybe you’re thinking Pilates would be a great avenue to explore for managing anxiety, but aren’t sure you can handle it. We know that when you struggle with anxiety, it can be daunting to try something new. But you CAN handle Pilates. It’s well-suited for nearly everyone.
First, look for a class that’s smaller and more specialized. You’ll likely find the instructors of these intimate classes can give you just the right amount of attention you require without feeling either overwhelmed or ignored.
You might want to buddy up too. Find a fellow newbie who’s never taken a Pilates class so you don’t feel anxious about being inexperienced. If you can find a few friends, you could arrange a private session together. That way, you can learn the ropes.
Remember that you’re allowed (and encouraged) to take a break. Pilates is big on the mind-body connection so it’s an excellent practice for learning to listen to your body. This is crucial when dealing with the symptoms that show up with anxiety.
Finally, don’t worry if it doesn’t come to you right away! It can take around four weeks for your body to make a change. Then it’s another two to four weeks to build strength. So try to let go of the anxiety of having to achieve anything here. The point is to come and breathe and go with the Pilates flow. Another plus, you’ll be away from your phone and all of the pressures of the world for an hour.
So hop in, tune out, take some deep breaths, and stimulate that vagus nerve for more relaxation!
Ready to Try Pilates for Managing Anxiety?
The Pilates practice requires a lot of concentration. It is this aspect, among others, that makes Pilates for managing anxiety so effective.
So if you’re ready to try this amazing movement system to calm your anxiety and bring some peace and strength into your body, contact us today.
Our chill and no-pressure approach to the practice will allow you to ease in, deepen your breath, fine-tune your focus, and clear your mind of other distractions. See you soon!