Stress and anxiety affect so many of us, and finding natural ways to manage them can be life-changing. At my clinic and yoga space in Albany, Auckland, I see people every day who are overwhelmed, tense, or struggling to find balance. I know this struggle firsthand—I’ve been there too. After trying countless approaches for anxiety and mental health, I found that the combination of acupuncture, yoga, and meditation made the biggest difference. That experience led me to study and practice these healing methods so I could help others find the same relief. In this post, I’ll share what I’ve learned—how acupuncture and yoga work together to calm the mind, release tension, and restore balance. These practices have changed my life and the lives of so many others—they might just help you too. We’ll also explore other powerful healing modalities, including herbal medicine, Qi Gong, and more ways to support your well-being naturally.
In Eastern medicine, anxiety and stress are seen as imbalances in energy, or qi (vital energy). We view the body, mind, and energy as interconnected. When qi becomes blocked, stagnant, or out of balance, it disrupts both the physical body and the mental state, leading to symptoms of anxiety and stress. This imbalance affects the natural harmony between the mind and body, creating a cycle that can be hard to break without addressing the root cause.
Acupuncture is a powerful tool for reducing anxiety and stress by restoring balance to both the body and mind. According to traditional Chinese medicine (TCM), anxiety and stress arise when the body’s Qi (vital energy) becomes stagnant or unbalanced. Acupuncture works by stimulating specific points along energy pathways (meridians), encouraging the smooth flow of Qi and restoring harmony between the body and mind.
From a physiological perspective, acupuncture calms the nervous system by shifting the body out of “fight or flight” mode and into “rest and digest.” This helps regulate cortisol (the stress hormone), release endorphins, and promote the production of serotonin and dopamine—neurotransmitters that improve mood and emotional well-being.
Beyond mental relaxation, acupuncture has tangible effects on the body. It helps release muscle tension, especially in areas where stress tends to accumulate, such as the neck, shoulders, and jaw. It also enhances breathing by opening the chest and relaxing the diaphragm, allowing for deeper, more calming breaths. Over time, regular acupuncture treatments help reset the body’s stress response, making it easier to manage anxiety, improve sleep, and cultivate a lasting sense of inner peace.
Acupuncture offers a natural and holistic approach to managing anxiety and stress. Here are some of the key benefits:
With regular treatments, acupuncture can help break the cycle of chronic stress and anxiety, fostering long-term resilience and well-being.
These acupuncture points are powerful tools to promote relaxation, balance Qi, and alleviate the physical and emotional symptoms of stress and anxiety.
Acupuncture has been increasingly recognized for its ability to help reduce stress. Research shows that acupuncture can regulate the nervous system, reduce cortisol levels, and promote relaxation. A study published in Frontiers in Psychology found that acupuncture significantly reduced anxiety symptoms, providing a natural alternative to conventional treatments. This highlights the potential of acupuncture in managing stress by restoring balance to the body and mind.
For more in-depth research on acupuncture for stress, check out the full article here.
Yoga is much more than just physical exercise; it’s a holistic practice that integrates the body, energy, and mind. While the physical postures (asanas) help release tension, improve flexibility, and open up the breath, it’s the combination of yoga with breathing exercises (pranayama) and meditation that truly enhances its ability to reduce stress and anxiety. Not all types of yoga are created equal, though—depending on the practice, it can sometimes exacerbate stress. It’s important to be mindful, especially with pranayama techniques, as they can have different effects depending on how they are practiced.
Not all styles of yoga are created equal. If practiced incorrectly, yoga can lead to injuries, and certain techniques may even contribute to mental distress, potentially worsening stress and anxiety. That’s why it’s essential to choose practices that support both physical and mental well-being.
My favorite yoga systems for relieving stress and anxiety are authentic Hatha Yoga, Yantra Yoga, and Yin Yoga.
Hatha Yoga provides a strong foundation by focusing on breath control, postures, and relaxation.
Yantra Yoga, the Tibetan yoga of movement, is especially powerful for coordinating the body, energy, and mind. In particular, the Eight Movements (Lungsang) are highly effective for balancing the nervous system and promoting inner harmony.
Yin Yoga helps release deep tension by holding postures for longer periods, targeting connective tissues and calming the mind.
Breath is the bridge between the body and mind. Controlled breathing exercises regulate the nervous system, shifting the body from a heightened “fight or flight” state into a calming “rest and digest” mode. One of the most effective techniques is Complete Yogic Breathing, which has profound effects on the body, energy, and mind.
Physical Benefits – Creates space in the body, releases the diaphragm, and gently massages the internal organs, improving circulation and oxygenation.
Energetic Benefits – Calms the nervous system by activating the parasympathetic response, allowing deep relaxation and restoring balance.
Mental Benefits – Enhances focus, reduces emotional reactivity, and cultivates a sense of inner peace, making it easier to navigate stress and anxiety in daily life.
Meditation serves as a powerful tool for calming the mind. It helps break the cycle of racing thoughts, making it easier to connect with the present moment. Regular meditation practice reduces the production of stress hormones like cortisol while enhancing the production of calming neurotransmitters like serotonin.
With meditation, it is possible to learn to be in a calm, relaxed state, where thoughts and emotions come and go without affecting the state of calm.
By combining these elements—yoga, breathing, meditation, and acupuncture—you create a powerful foundation for managing stress and anxiety, restoring balance, and fostering a deep sense of calm. Acupuncture works alongside these practices by regulating the nervous system, promoting circulation, and releasing blockages that contribute to physical and emotional tension. When used together, these ancient methods offer a comprehensive approach to well-being, helping you feel more grounded, resilient, and at ease in your daily life.
In addition to acupuncture and yoga, herbal medicine plays a key role in managing stress and anxiety. Two traditional Tibetan herbal formulas that I recommend are Bimala and Agar 35, each suited for different constitutions.
Both formulas provide natural support for managing emotional unrest and can be tailored to suit your unique constitution for optimal results.
Both Qi Gong and Tai Chi are ancient Chinese practices that focus on cultivating and balancing the body’s energy (Qi) to promote health and well-being. These practices integrate gentle movement, breath control, and meditation to calm the mind and reduce stress.
Qi Gong: Qi Gong is a holistic practice that combines slow, deliberate movements, breathing techniques, and meditation. It helps to regulate the flow of energy (Qi) throughout the body, promoting physical and emotional balance. By calming the mind and improving the body’s energy circulation, Qi Gong is particularly effective in reducing anxiety, improving focus, and boosting vitality. It’s also known for its ability to enhance overall health by improving circulation, flexibility, and strength.
Tai Chi: Often referred to as “moving meditation,” Tai Chi is a form of martial art that involves slow, flowing movements. Like Qi Gong, Tai Chi aims to balance and strengthen the body’s energy while promoting mental clarity and calmness. Regular practice can help reduce stress, improve posture, enhance coordination, and increase overall relaxation. It’s especially beneficial for calming the nervous system and improving emotional resilience.
Both Qi Gong and Tai Chi can be practiced by people of all ages and fitness levels, making them accessible and highly effective tools for stress management and emotional balance.
Stress and anxiety are overwhelming, but you don’t have to face them alone. Whether you’re in Auckland or beyond, finding natural, holistic ways to manage stress is life-changing. While I’m here in Albany, Auckland, offering acupuncture, yoga, and other healing practices in person, I encourage anyone outside the area to seek out qualified local practitioners who can support you on your journey.
If you’re in Auckland or planning to visit, I invite you to reach out and experience the transformative power of acupuncture and yoga in a peaceful, supportive environment. Start your path toward stress relief today—book your appointment and take the first step toward a more balanced, calm you.
Dean, holding a Bachelor of Health Science, is registered in Acupuncture, Chinese Herbal Medicine, and Tuina Massage with the Chinese Medicine Council of New Zealand. With over 20 years of experience in yoga, he has earned a 1200-hour diploma in yoga and is a certified instructor of Yantra Yoga and the Tibetan Yoga of Movement.
Committed to natural health and healing, Dean takes a holistic approach in his practice, incorporating a wide range of therapeutic methods. His offerings include acupuncture, massage, dietary advice, myofascial release, herbal medicine, moxibustion, cupping, qigong, yoga, and meditation. He practices from his clinic in Auckland, New Zealand, dedicated to providing comprehensive care tailored to the individual needs of his clients