Yoga For Anxiety After Sexual Assault: 3 Calming Techniques

Anxiety is a common symptom you might experience after sexual trauma, but you can work with your body to calm and restore balance.

Trauma-informed yoga is paving the way for many survivors who wish to include an additional healing avenue that doesn’t require you to talk about your trauma. If you’re looking to ease your anxiety symptoms, I welcome you to read on to learn the benefits of yoga for anxiety after sexual assault.  

You are more than welcome to explore support options to accompany your healing journey at any time.

How do I know if I have anxiety after sexual trauma?

Anxiety is a common symptom you might experience after a something like sexual trauma. For the most accurate guidance and diagnosis, I recommend you speak with a member of your support team. Here are some common symptoms you might experience:

• Nervousness, restlessness or feeling tense
• Trouble sleeping
• Increased heart rate
• Sense of panic

At the beginning of my sexual trauma healing journey, anxiety was the most prominent symptom I experienced. It’s okay if you’re experiencing difficult emotions, and you are allowed to feel them. There is nothing wrong with you because you feel a certain emotion, and you’re not alone in your experience. I welcome you to send yourself grace and kindness on your healing journey.

Is it Supportive To Do Yoga for anxiety after sexual assault?

Yoga is much more than an exercise to gain flexibility, balance, or muscular strength. Its focus on the present moment and techniques that promote relaxation and tension release are additional benefits.

The good news is you don’t need to do an hour long yoga class to receive benefits. Here are some ways yoga has helped others manage their anxiety: 

• This study on anxiety in women discovered that yoga has an effective role in reducing stress, anxiety, and depression.
• This systemic review discovered yoga might be an effective and safe intervention for individuals with elevated levels of anxiety.
• I invite you to learn more about the research behind yoga and its specific effects on sexual trauma survivors.

Why Trauma-Informed Yoga Is A Supportive Option To Explore

Many traditional yoga classes offer techniques that help ease you out of an aroused nervous system to a calm, relaxed state. The potential problem with many of these classes is they are not trauma-informed. What does this mean?

This means you may risk facing triggers in a classroom that may make your symptoms worse. Here are some examples of triggers you might experience in a traditional classroom setting:

• The teacher insists you do a pose, technique, or other offering.
• You’re only given one option for a pose or technique for the duration of class
• Demanding language
• Hands-on assists without asking for your consent first
• Hidden competition in the classroom making you feel you need to keep up with other students or the teacher
• Teachers telling you what to feel. (Ex. You should feel relaxed in this pose)

There are many other possible experiences you might encounter. I welcome you to learn more about trauma-informed yoga and its major differences.

Yoga teachers in traditional classrooms aren’t trying to trigger you. We are taught techniques and poses that are the most beneficial for the average person. Trauma-informed yoga teachers understand all students aren’t the same and adjust accordingly.

3 Calming Techniques For Anxiety After Sexual Assault 

Here are three techniques you can add to any yoga practice to increase the calming effects of your practice. You could also do a few of these on their own if you ever need a quick mindfulness break. I welcome you to explore these options, skipping any that don’t appeal to you.

1. Add Grounding To Your Practice

This is a perfect option if focusing on your breath is not a technique you enjoy. You accomplish this by noting how your body feels in connection to the ground, other parts of your body (like your hand resting on your belly), or to your clothes, blankets, or anything else you notice. 

Why this works: Adding extra mindfulness to your yoga practice is one way to bring yourself back to the present. Grounding a great way to calm Citta Vritti (mind clutter) and return to the present.

I welcome you to explore this trauma-informed grounding meditation below.

Grounding Meditation Transcript

2. Include props for More Comfort

Many people view props as an easy or beginner option. I couldn’t disagree more. Props add so much more comfort, versatility, and even heighten the effects of certain poses.

I think understanding the full range and usage of props is a sign of a more season yogi. It’s all about knowing what makes you feel best in each pose. Below are some ways props can heighten the effects of a yoga practice for anxiety. 

Related Post: 6 Best Yoga Props For Beginners: Ultimate Guide

Related Post: DIY Yoga Props – 17 Super Simple Ideas For Homemade Yoga Props

Create Gentle Inversions

Inversions don’t always need to mean headstands or complicated binds. Yoga bolsters and blocks (or couch cushions) allow you to raise your hips in certain poses. This makes your hips higher than your heart, providing a gentle inversion. Inversions activate your parasympathetic nervous system, which is beneficial to easing anxiety. You’ll only receive the benefits of an inversion if you are comfortable in the pose, so I welcome you to only do the ones that truly speak to you.

Below is a simple example of how you can use a yoga prop to make an ordinary more nourishing for your nervous system.

Supported Bridge 

1. Begin in a lying position with a yoga bolster, block, or cushion nearby. 
2. When you’re ready, I invite you to bring the soles of your feet flat to the mat, knees bent.
3. In your time, reach your hands toward your heels, pressing your palms and upper arms into the mat.
4. I welcome you to continue to press your hands into the mat as you lift your hip points and tail bone off the mat. Invite space between your chin and chest as you engage your lower abs.
5. It may help to imagine squeezing a block between your knees (this prevents them from splaying out, which can be harmful to your knee health).
6. You may add a prop underneath you (between your low back and tail bone) if you choose and rest, or hold this pose as long as you choose. Note: To protect your neck in this pose, it’s advised that you avoid turning your head while your hips are lifted.
7. To exit the pose, slowly lift your hips as you press into your feet and remove your prop. 
8. Gently lower your hips to the mat. 
9. It may feel nice to explore drawing your knees to your chest after this pose.

Make an ordinary pose more restful 

Some poses are restful on their own (like child’s pose). You can make these poses even more comforting with a prop. Below is a simple addition of a prop to add more support to a traditional wide-legged child’s pose. 

Related Post: Trauma-Informed Child’s Pose: Best Beginner’s Guide (With 10 Pose Variations)

Supported Child’s Pose 

1. In your time, I welcome you to start in neutral table top position. If you’re using a yoga bolster or couch cushions, I welcome you to have them nearby. 
2. As you’re ready, I invite you to explore bringing your big toes to touch. You have the option to have your knees together or as wide as is comfortable for you.
3. I invite you to send your seat back toward your heels.
4. Once you reach your level of comfort, gently place the prop underneath you. 
5. Extend your arms out forward and melt your head and heart to the mat. From here, you are welcome to explore arm variations, perhaps bending your elbows or even resting your head on overlapping hands.
6. If your knees are together, you might explore resting your hands along the sides of your body, softening your shoulders.
7. If you feel comfortable, allow your body to soften with each exhale. Remain here as long as you choose, perhaps deepening your exhale with each out breath.

Provide a sense of safety in any pose

You may not feel comfortable doing certain poses. A prop like a yoga blanket can provide a sense of safety and privacy to make poses more accessible. You can wrap a blanket around you in cat/cow, puppy pose, child’s pose, or any pose that you choose. Blankets can even provide an extra bit of comfort in seated poses and Savasana. 

If you use a blanket and you’re still not comfortable in a certain pose, you’re more than welcome to skip it. You always have the final say in your yoga practice. 

3. Explore different hand placements in poses

Many yoga poses allow room for experimentation. In trauma-informed yoga, you’re empowered to make the best choices for you, including where you rest your hands. You can place your hands anywhere you choose to help you return to yourself, go inward, and bring a sense of calm. Below are some options for you to explore in poses that don’t require your hands to support you. These are typically poses like mountain pose, Savasana, and seated or supine postures. 

Hand Placement Options:

• Experiment with a self hug
• Place both of your hands on your heart
• Rest one hand on your heart, the other on your belly. 
• Experiment with grounding Mudras (hand gestures)
• Rest your hands anywhere you wish to send compassion
• Anywhere else that you choose

Overview

I welcome you to know that it’s okay if some of these strategies or poses don’t work for you. Everything is an offering for you to explore and decide if it’s right for you and your healing.

I understand how overwhelming anxiety can be after a sexual trauma, and it’s okay to take you time to find the right techniques for you. I started my healing journey with meditative practices like knitting, then switched to intense HIIT workouts, then yoga, and everything in between. You don’t need to commit to one strategy, and it’s normal for them to evolve overtime. 

There is no one-size-fits-all approach to healing, so finding what works for you is the best strategy. Wherever your healing journey takes you, I wish you the best. 

Take Care.