Managing Anxiety Naturally with Acupressure, Yoga and Breath Work

Managing anxiety naturally with tools including acupressure, yoga and breath work can be very effective. If you are a practising Yoga teacher, you may wish to bring acupressure into the themes of your classes. Alternatively, you can develop a personal self care routine that brings together acupressure points, yoga poses and breathing techniques.

Natural approaches for managing anxiety

Natural approaches may regulate the nervous system, encourage relaxation and strengthen resilience. Combining breath work, movement, acupressure and supportive lifestyle habits can support emotional balance.

Using light pressure on particular areas of the body may settle the mind and lessen stress. Movement releases endorphins, which can ease muscular tension and help quieten mental activity. Some breathing techniques trigger the parasympathetic state - rest and digest - which can help relieve anxiety.

Bonus lifestyle adjustments, including cutting down on stimulants, maintaining regular sleep and moving consistently, can also be helpful for managing anxiety levels. You might also try self care rituals such as drinking herbal tea before bed, taking warm baths, journalling or using aromatherapy treatments.

Try this guided routine combining acupressure, yoga, and breath work to support anxiety management. It can be used as a morning practice, a midday reset or an evening wind-down.

Total Time: approximately 20–30 minutes

Guided acupressure and breath work routine

1. Opening Breath-work (3–5 min)

Begin in a comfortable seated position. Close your eyes, then take three deep breaths. With every exhale, release tension by sighing out through your mouth.

4 Part or Square Breathing:

• Breathe deeply in through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly for 4 seconds, then hold the breath once more for 4 seconds.
• Continue for 5–7 rounds.

2. Acupressure for Relaxation (5 min)

While breathing deeply, softly press or tap each of the following points for 1–2 minutes.

• Yintang (Third Eye Point) – Using your index finger, press the point between your eyebrows. It calms the shen and clears the mind.
• Pericardium 6 (Nei Guan) – Locate this point two finger-widths below the wrist crease. It may ease emotional tension and calm the shen.
• Heart 7 (Shen Men) – Press along the wrist crease, in line with the little finger. This soothes the nervous system and may be helpful if you experience insomnia.
• Kidney 1 (Yong Quan) – Press the centre of the sole of your foot, beneath the second and third toes, where the skin colour changes from red to white. This grounds energy and relieves overthinking.

Tip: Why not use these points while lying down? Massage them gently for deeper relaxation.

Yoga poses for Anxiety Release and closing relaxation

3. Suggested Yoga poses for Anxiety Release (10–15 min)

1. Child’s Pose (Balasana) – 2 min

• Take your knees wide, bring your big toes together and extend your arms forwards.
• Rest your forehead on the mat.
• Breathe deeply into the lower belly.

2. Cat Stretch – 1 min

• Come onto your hands and knees. Inhale as you arch your back and look upwards (Cow).
• Exhale as you round through the spine and tuck in your chin (Cat).
• Move slowly, coordinating each movement with your breath.

3. Seated Forward Fold (Paschimottanasana) – 2 min

• Sit with your legs outstretched, hinge from the hips and fold forwards.
• Soften your knees if required.
• Allow your head to relax.

4. Legs-Up-The-Wall (Viparita Karani) – 5 min

• Lie on your back with your legs supported against a wall.
• Place your hands on your belly or by your sides.
• Keep your breath slow and deep.

4. Closing Breath work & Relaxation (3–5 min)

Alternate Nostril Breathing (Nadi Shodhana)

• Close the right nostril and inhale through the left.
• Close the left nostril and breathe out through the right.
• Inhale through the right and exhale through the left.
• Repeat for 5 rounds.

This balances emotions and clears the mind.

Lie down in Savasana (Corpse Pose) for 2–3 minutes.

• Release any remaining tension.
• Notice your breath, body and mind becoming more settled.

When you’re ready, gently open your eyes. Pause to offer gratitude - for your breath, your body and this peaceful moment.

Join me online every Monday at 5pm for a Vinyasa yoga practice; the booking link is available via the website. To receive weekly Yin Yoga class recordings, please contact me directly.