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Yoga & Meditation for anxiety, stress and panic attacks
2 students
Created byMarie Philipp
Last updated 3/2025
English

What you'll learn

  • Techniques from yoga and meditation for relaxation and calming down in order to feel more balanced afterwards.
  • Various yoga styles and meditation techniques that work specifically against anxiety, stress and panic attacks.
  • Learning to deal with anxiety through practical exercises from the world of yoga.
  • How to cope with a stressful everyday life by incorporating yoga and meditation into your day.
  • Improve your mental health and activate your parasympathetic nervous system which is responsible for rest, recovery and regeneration.

Explore related topics

Course content

1 section • 14 lectures • 3h 14m total length

  • Introduction1:43

    Hello yogis,

    I'm Marie and I'll be guiding you through this yoga and meditation course against anxiety, stress and panic attacks. I have been teaching yoga for 8 years and believe that in a world where everything is moving faster and faster, we need time to slow down and relax. That's why I love being a yoga teacher.

    In this course, you will learn specific techniques from the yoga field to counteract anxiety. We will work in particular with our breathing, but also with meditation, movement and relaxation. In this way we activate our parasympathetic nervous system which is responsible for rest, recovery and regeneration. The course is a balanced mix of yoga exercises, which will also keep you fit, and meditation sessions. You can then incorporate the tools from the course into your everyday life at any time. In this way, you will learn to deal better with anxiety and to relax whenever you need to.

    This course is perfect for you if you sometimes have to deal with stress or anxiety or if you are simply looking for a little more calm in your everyday life. Of course, the course does not replace therapeutic therapy and is only a supplement to it.

    So if you are looking to slow down in your everyday life and bring a little bit more peace into it, then this cour se is just right for you. I look forward to you taking part. I would be very happy if you would join this course


    Have fun with it and take care!

    Marie

  • First yoga class with poses against anxiety and stress22:25

    Overview: Style: 22-minutes slow vinyasa yoga session Focus: poses to balance stress Ideal time of day: mornings or anytime for a little break

    Hello Yogis,

    welcome to the first session of the course. Here you will learn specific yoga poses that are effective against stress and anxiety. These 22 minutes are ideal for the morning or a short break in between. It is a balanced routine that strengthens the body and mind and relieves anxiety.

    Have fun with it!

    Love to you

    Marie


  • Meditation with breathing exercises11:46

    Overview: Style: 12-minutes guided meditation Focus: -6 breathing Ideal time of day: In the morning or during stressful moments

    Hello Yogis,

    welcome to the first meditation of the course. In this session we will practise 3-6 breathing. The prolonged exhalation stimulates the parasympathetic part of our nervous system. This allows us to relax more and let go of stress.

    Have fun with it!

    Love to you

    Marie

  • Gentle evening Yoga routine to wind down17:38

    Overview: Style: 17-minutes hatha yoga Focus: Calm session with deep stretches Ideal time of day: Evening Material: Yoga belt or a firm scarf / bathrobe belt

    Hello Yogis,

    today I'm introducing you to an evening yoga routine to wind down and relax. This includes the alternate breathing Nadi Shodana as well as soothing stretches, especially for the hips and hamstrings.

    Have fun with it!

    Love to you

    Marie

  • Guided meditation with breathing exercise10:10

    Overview: Style: 10-minutes guided meditation with breathing exercise Focus: Version of alternate breathing Ideal time of day: In the evening or in stressful situations


    Hello Yogis,

    today we will deepen our knowledge of the breathing exercise, Nadi Shodana, from the last yoga class. This version of alternate breathing helps us to calm our anxious mind.


    Have fun with it!

    Love to you

    Marie

  • Short yoga session for the morning10:24

    Overview: Style: 10-minutes vinyasa yoga session Focus: Start the day with energy Ideal time of day: In the morning


    Hello Yogis,

    This short yoga session is particularly good for the morning. We start by activating the body through breath and movement. The faster movement helps us to clear our heads and start the day with a positive mindset.


    Have fun with it!

    Love to you

    Marie


  • Meditation with positive affirmations for the morning8:46

    Overview: Style: 8-minutes meditation with affirmations against anxiety Focus: Release negative thought patterns Ideal time of day: Morning


    Hello Yogis,

    Today we are working with positive affirmations that strengthen our mind for anxiety situations. We are trying to reprogramme beliefs and start our day with joy.


    Have fun with it!

    Love to you

    Marie


  • Half-hour Vinayasa flow to accept anxiety29:51

    Overview: Style: 30-minutes vinyasa yoga session Focus: Feeling anxiety Ideal time of day: Morning


    Hello yogis,

    today is a slightly longer session aimed at feeling the fear. We will flow through repetitive asanas and move relatively quickly.


    Have fun with it!

    Love to you

    Marie

  • Meditation for accepting anxiety12:49

    Overview: Style: 13-minutes guided meditation Focus: Observation of the body Ideal time of day: Evening


    Hello Yogis,


    This meditation follows on from the last yoga session. We look into our body and observe where we physically feel the anxiety. This helps us to let go and feel closer to our body.


    Have fun with it!

    Love to you

    Marie

  • Yoga to connect breath and movement12:10

    Overview: Style: 12-minutes Vinyasa Yoga session Focus: Combining breathing and movement Ideal time of day: Mornings


    Hello yogis,

    Today we have a short Vinyasa Yoga session for you. By bringing breathing and movement together, we create space for relaxation. This session will help you to recharge your batteries and start the day feeling grounded.


    Have fun with it!

    Love to you

    Marie

  • Walking meditation for mindful movement14:28

    Overview: Style: 14-minutes walking meditation Focus: Mindful walking Ideal time of day: In the morning or during the day


    Hello yogis,

    Today we have a special meditation: a walking meditation. Step by step, we calm our mind and counteract stress and anxiety. If you generally find meditation rather difficult, then this meditation is a good approach for you.


    Have fun with it!

    Love to you

    Marie

  • Yoga against nervousness and for concentration15:46

    Overview: Style: 15-minute Vinayasa session Focus: Creating concentration and releasing nervousness Ideal time of day: Mornings


    Hello yogis,

    This 15-minute Vinayasa yoga session supports you in being with yourself and bringing your thoughts into the present moment. It is particularly suitable for those times when you are nervous and your thoughts are spinning. We start with a breathing exercise and then shift into movement.


    Have fun with it!

    Love to you

    Marie

  • Meditation with body scan7:52

    Overview: Style: Bodyscan Focus: Relaxation Ideal time of day: Evening

    Hello yogis,

    This short body scan provides absolute relaxation. You can do it just before going to bed, for example. We consciously relax all parts of the body and let go of stress after a long day.


    Have fun with it!

    Love to you

    Marie

  • Yin-inspired yoga class for deep relaxation18:14

    Overview: Style: Yin yoga for beginners Focus: Anti-stress Ideal time of day: Evening

    Hello yogis,

    I have prepared a Yin Yoga inspired session to round off this course. We move slowly and hold the individual poses for longer. This helps to relax the mind and body more and more.


    Have fun with it!

    Love to you

    Marie

Requirements

  • A little knowledge of yoga is an advantage but not essential.

Description

What can I expect? This course is designed to release and prevent anxiety, stress and panic attacks through yoga and meditation. In sessions of between 8 minutes and 30 minutes, you will learn yoga and meditation techniques that relax you. It is a mixture of movement, stretching, breathing and meditation. There is a strong focus on breathing, as it is considered a tool for releasing anxiety and panic attacks. You will learn various breathing techniques that help to counteract anxiety. You also work on your fitness through the yoga sessions.


Who is the course for? The course is aimed at anyone who is currently struggling with anxiety, but also anyone who wants to learn more about the topic. In a world where everything is moving faster and faster, it is important for us all to pause for a moment. This is exactly what I want to share with you through this course.


How is the course structured? The 12 sessions alternate. There is a yoga session followed by a meditation session. In the descriptions, you will find the recommended time of day for the sessions and the focus. I recommend that you do a session every other day.


Please note: If you are experiencing acute anxiety, you should definitely seek professional help. This course cannot replace it, it can only complement it.

Who this course is for:

  • People who have to deal with anxiety and stress in everyday life.
  • Anyone who wants to relax more.

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