Anxiety isn’t just in your mind—it’s in your body, too. The burning tension in your chest, the racing pulse, the electricity coursing through your limbs… it all makes anxiety feel inescapable. But meditation can offer therapeutic relief when practiced correctly.
As a meditation teacher and someone who has battled anxiety myself, I’ve learned that healing doesn’t come from generic “one-size-fits-all” techniques but rather from personalized practices tailored to your unique symptoms.
In this article, I’ll share my journey with anxiety and how meditation transformed it. You’ll also discover practical techniques that target the physical symptoms of anxiety, empowering you to take control and find peace.
My Journey with Meditation And Anxiety
One of the worst bouts of anxiety I’ve ever had in my life was the day I immigrated to Canada from England. My head and chest felt like they were burning with electricity, and I experienced a discomfort in my pelvic region that made me feel like I had to rush to the bathroom constantly. My gaze darted around frantically, searching for something—anything—to calm me. Then I remembered that I had all I needed to help me get through. I turned to my meditation practice.
I first turned to meditation years earlier when my acting teacher recommended it. I’d been struggling to relax during stage performances, frequently experiencing tension in my chest before the curtain-drop, and he thought meditation might help. I’d always been interested in the mind and in spirituality so meditation sounded great. I started with mindful breathing and body scans, and I noticed how it made the tension in my chest melt away, leading to a gentler, calmer physical sensation. The key is just observation. In Vipassana (insight meditation) we are taught to mindfully observe bodily sensations, which Theravada Buddhism says will make us less reactive to them.
After meditation it felt as though a soothing energy wrapped around me, offering relief I hadn’t thought possible. That pleasant physical sensation made it so much easier for me to stay calm and helped to prevent panic attacks.
Understanding the Physical Symptoms of Anxiety
Physical Symptoms of Anxiety
- Increased heart rate (palpitations)
- Shortness of breath
- Sweating
- Shaking or trembling
- Muscle tension
- Headaches
- Nausea or stomach upset
- Fatigue
- Dizziness or lightheadedness
- Chest pain
- Restlessness
- Hot or cold flashes
- Numbness or tingling
- Dry mouth
- Clenching jaw or grinding teeth (bruxism)
- Frequent urination or digestive changes
- Blurred vision
- Feeling of lump in the throat
Anxiety is more than racing thoughts; it manifests physically in ways that can feel unbearable. From burning sensations to muscle tension, from erratic eye movements to pelvic discomfort, anxiety’s physical toll is deeply personal. It manifests in different ways for different people. That’s why I recommend that you think about exactly how your anxiety manifests for you.
Start by identifying your unique symptoms. This is exactly what I do with my clients. I ask them to describe their physical sensations in detail. When you do this, describing your symptoms, you become more mindful of what’s going on and that by itself can make your anxiety feel more manageable. Plus, once you identify the exact nature of your anxiety you gain valuable insights that will help you to combat those symptoms. So ask yourself, what precisely are the physical symptoms of your anxiety?
Techniques for Healing Physical Symptoms
Once you’ve identified the exact nature of your anxiety, it’s time to create a meditation practice that directly targets your symptoms.
Many people try meditation through low-quality apps or videos and find it ineffective. They’re often surprised when I introduce them to genuine meditation practices tailored to their needs. It’s best to get meditations specifically designed for you, but here are three anxiety meditation techniques that have been transformative for me and my clients:
1. Body Scan Meditation
In Body Scan meditation, you bring your attention to each part of your body, noticing sensations without judgment. Often, we resist uncomfortable feelings, which only amplifies them. Body scan meditation helps you shine a light on these sensations, much like turning on the lights to realize there’s no monster under the bed.
Research in the Journal of Psychosomatic Research revealed that body scan meditation activates the parasympathetic nervous system, helping to alleviate tension and calm the body (Ditto et al., 2006).
2. Somatic Meditation
Somatic meditation goes deeper by focusing on inner sensations rather than external ones. It builds awareness of the body’s subtle signals, helping you process and accept sensations on a profound level.
According to a 2020 study in Frontiers in Psychology, practices like somatic meditation enhance interoceptive awareness, enabling people to address symptoms such as muscle tension or chest tightness more effectively (Treves et al., 2020).
3. Tai Chi
Tai Chi strengthens the connection between mind and body. Its flowing movements promote harmony, grounding you in the present moment and alleviating physical tension. Plus it promotes what Taoists call Wu Wei, which is “effortless action”, a profoundly calming state of mind. Laozi’s Tao Te Ching advocates Wu Wei as a path to inner peace and harmony with the natural rhythms of life.
A meta-analysis in BMC Complementary Medicine and Therapies concluded that Tai Chi significantly reduces symptoms of anxiety, including physical tension and restlessness, by promoting somatic awareness (Wang et al., 2010).
Reframing Your Relationship with Sensations
Meditation helps you step outside your physical sensations, observing them without reactivity. For example, I have tinnitus—a constant, high-pitched ringing in my ears. Left unchecked, it can trigger anxiety because it feels like an alarm screaming at me all day. Through meditation, I’ve learned to accept the sound without reacting to it. It’s like a child screaming in frustration; you can choose to stay calm rather than getting drawn into their emotion. Easier said than done, right? But with the right meditation practice, you’ll get there.
How A Meditation Teacher Can Help With Anxiety
When dealing with the physical symptoms of anxiety, it’s easy to feel lost in the sensations. A skilled teacher can guide you through this with empathy and precision.
As a meditation teacher, I start by understanding the unique ways anxiety manifests for each student. For example, one of my clients, Jan, struggled with tightness in her chest. During our sessions, I guided her slowly through body scan meditations, teaching her to observe the tightness without resistance. By customizing the pace and focus to her needs, she learned to accept the sensations without letting them overwhelm her.
Max, another client, experienced facial tension and discomfort during anxiety. Together, we created specific relaxation techniques targeting his face, helping him break free from the cycle of tension and reactivity.
As you can see, the key is tailoring meditations to your individual experience, ensuring the practice works for your specific symptoms. A skilled teacher provides a safe, supportive space for you to explore and transform your relationship with your body, helping you build a toolkit for lasting relief.
Having overcome anxiety myself, I know firsthand how debilitating it can be. That’s why I go above and beyond for my students, even allowing them to reach out between sessions so they have continual support.
Integrating Meditation with Other Approaches
While I believe meditation can 100% heal anxiety, it’s important to note that it works best when combined with other treatments. Research shows that meditation enhances the effectiveness of therapies and medications, making it a powerful complementary tool.
Conclusion
If you’ve only tried basic techniques like mindful breathing or guided meditations, you’re missing out on the full potential of meditation. By using personalized practices that address your specific symptoms, you can find relief and transform your relationship with anxiety.
If you’re ready to take the next step, I invite you to join me for personalized meditation lessons. Together, we’ll create a path to healing tailored to you.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.