Once anxiety has set in, it can be hard to derail. During panic attacks, your nervous system commits to a “fight or flight” response. Shallow breathing, rising blood pressure and a strong sense of distress has the potential to take over if no steps are taken to intervene.

One easy, efficient step is to go into a yoga pose designed to shift the nervous system from the sympathetic (high panic) mode to the parasympathetic (relaxed) state. The following postures can be done anywhere that you have a little privacy and quiet. For optimal benefits, try to hold them for three to five minutes. In addition to being calming, the postures can be a great preparation for sleep. Try one before bed (or a nap) to unwind and release the day, letting go of expectations and making way for the pleasure and recovery that sleep will bring.

Standing Forward Fold

Bend forward without forcing a stretch, giving yourself some head support if you need it by using a stack of pillows, a chair or stool – whatever allows you to rest your head and let your neck hang in its natural alignment. No need to touch your toes, just let your body relax forward comfortably.

Child’s Pose

Get on your knees (you may want to use a mat or rug for comfort) and sink to the floor, dropping your hips and stretching your arms in front of you. Once there, you may rest your forehead on the floor or use head support as needed.

Legs Up the Wall Pose

Lie on your back with your legs up on the wall and your bottom close the baseboard. If it feels more comfortable to slightly bend your legs them as they are supported on the wall, that’s fine. You can also use something (such as a pillow) to support your lower back if this is more comfortable.