Living with Anxiety: When the Body Becomes a Cage

Deimina
Aug 22
4 min read

Updated: Sep 3

Anxiety isn’t just a mental battle. It’s a physical one too. Tight shoulders, shallow breath, racing heart — every anxious thought leaves a mark.

For me, anxiety often feels like being trapped in my own skin. My body becomes a cage I can’t escape. This is where yoga for anxiety and pilates for anxiety transformed from mere exercises into essential survival tools. They helped me reclaim a sense of choice, a way to slow down my thoughts through movement and breath.

Why Anxiety Locks the Body

When anxiety strikes, my body goes into fight-or-flight mode. Muscles tighten. Breathing becomes shallow. My nervous system is on high alert.

For me, that often meant:

My stomach would cramp up, making it hard to work.
My shoulders and jaw were always tense.
Sleep felt impossible; my body just wouldn’t relax.
My face became asymmetrical from stress.
My period was always late.
I felt constant tension in my muscles.
Neuralgia bothered me, even in hot weather.
Heart and blood pressure issues started to creep in.
My weight fluctuated unpredictably.

It took me a long time to realize that calming my mind wasn’t enough. I had to work with my body too.

Yoga for Anxiety: Gentle Release and Grounding

Yoga offered me something I didn’t know I needed — softness.

A few poses became my anchors for anxiety relief exercises:

Child’s Pose (Balasana): Folding into this pose gave me my first taste of safety.
Cat-Cow (Marjaryasana-Bitilasana): When my back felt stiff, this gentle flow helped me breathe again.
Reclined Butterfly (Supta Baddha Konasana): I often do this when my stomach cramps during anxiety or early periods. It feels like telling my body, you’re allowed to release.
Corpse Pose (Shavasana): At first, lying still with racing thoughts was painful. Over time, it became a practice in surrender.

The Power of Breath

Breath is everything. It’s the bridge between mind and body. When I focus on my breath, I can feel the tension start to melt away. Inhale deeply, exhale slowly. It’s a simple act, yet it holds profound power.

Finding Your Flow

Yoga isn’t just about the poses. It’s about finding your flow. It’s about connecting with yourself. Every time I step on the mat, I remind myself: this is my time. This is my space.

Pilates for Anxiety: Strength, Focus, and Control

Where yoga gave me softness, pilates for anxiety gave me strength. Anxiety often makes us feel powerless. But pilates reminded me that my body isn’t weak — it can hold me up.

Core stability created a sense of inner control.
Breath-coordinated movements stopped my thoughts from spiraling.
Precise concentration shifted me from fear to presence.

When I was recovering from severe anxiety, doing something as simple as pelvic tilts felt like reclaiming a small piece of myself.

Building Resilience

Pilates taught me resilience. It’s about pushing through discomfort. It’s about embracing the challenge. Each movement is a reminder that I am capable. I can face my fears. I can reclaim my power.

The Mind-Body Connection

The connection between mind and body is profound. Pilates emphasizes this connection. It’s not just about physical strength; it’s about mental clarity. Every session leaves me feeling more grounded and centered.

My Journey: From Tension to Calm

I remember a day when anxiety hit me hard. My stomach was cramping, my back was stiff, and I felt like crying. Instead of fighting it, I rolled out my mat.

Ten minutes of yoga softened the pain.
Fifteen minutes of pilates brought me back into my body.

It wasn’t magic. The anxiety didn’t disappear. But it stopped controlling me. For the first time in a long time, I felt like I had the steering wheel back.

Embracing the Process

Healing isn’t linear. It’s messy. It’s complicated. But every step forward counts. I learned to embrace the process. I learned to be patient with myself.

Celebrating Small Wins

Every small win matters. Each time I choose to practice, I’m choosing healing. I’m choosing to reclaim my life.

A Mini Routine for Anxiety Relief

Here’s a 10-minute practice that often helps me:

Child’s Pose — 1–2 minutes (to calm the nervous system)
Cat-Cow Flow — 5 breaths (to release the spine)
Pelvic Tilts — 10 repetitions (to connect core and breath)
Spine Stretch Forward — 3–5 breaths (to release shoulders and back)
Reclined Butterfly — 2–3 minutes (to relax stomach and hips)

Finish with deep breathing: inhale for 4, exhale for 6. I whisper to myself: You are safe now.

Making It Your Own

Feel free to adjust this routine. Listen to your body. What does it need today? Maybe it’s more time in Child’s Pose. Maybe it’s a longer flow. It’s all about what feels right for you.

Consistency is Key

The more I practice, the more I notice the benefits. Consistency is key. Even on tough days, showing up for myself is a victory.

Final Thoughts

Yoga and pilates for anxiety didn’t cure my anxiety. But they gave me a way to live with it. They softened the sharp edges and reminded me that my body can be a safe place again.

If anxiety feels overwhelming, remember: every small movement counts. Even five minutes of mindful breathing is not a failure — it’s a victory. Each time you show up, you choose healing over fear.

And if you want to understand why anxiety can be so destructive for the body, read my article on the anxiety disorder effects on the body. It explains the physical health connection behind what we feel every day.