What is meditation for anxiety?

Anxiety is a natural response of our bodies to stress—a cognitive state2 associated with an inability to regulate emotions. Meditation counteracts the stress response, resulting in lower blood pressure, heart rate, and oxygen consumption. A consistent meditation practice not only calms us down but also reprograms neural pathways in the brain, improving our overall ability to regulate our emotions, according to research3.

Where Mindfulness Comes In

Meditation and mindfulness are concepts that are very similar. While meditation typically entails attempting to enter a different state of consciousness, mindfulness entails becoming aware of one's current location. In this sense, you could consider mindfulness to be the first step toward meditation. Both of these practices may be beneficial for reducing anxiety because they allow you to be aware and worry-free.

Deep Belly  Breathing

This exercise is a type of breathwork and is one of the quickest ways to reduce stress and anxiety. I frequently use it to help myself fall asleep at night or before a big speaking engagement or workshop, and I find that it helps me calm and reset the nervous system, allowing my body and brain to relax.

How often do I Need to meditate before I can Start to Feel less Anxious? 

All of these techniques can be used whenever you feel anxiety rising, but while they provide immediate relief, the cumulative effects of a regular meditation practice are truly transformative. Consider meditating to be like building any other muscle in your body: you might feel great after one session, but you might also feel terrible. Regardless, after weeks or years of consistent exercise, you will undoubtedly feel (and be) physically stronger. The same is true for meditation and the brain. I recommend beginning with a 5 to 10-minute daily practice. If that seems like too much, aim to meditate five times per week to begin.

Establishing a routine and practicing at home can help with anxiety.