Over 40 million adults in the U.S. deal with anxiety disorders, making it the most common mental health concern in the country. And while there's no one-size-fits-all solution, yoga and meditation keep coming up as tools that actually help.

But how do they work? And if your mind races the second you try to sit still, are these practices even realistic?

Elyce Neuhauser, yoga and meditation expert at Welltech, breaks down why these practices help with anxiety and shares practical ways to make them work, even when quieting your mind feels impossible.

Why Yoga and Meditation Actually Help

Anxiety doesn't just live in your head. It shows up as tension in your shoulders, tightness in your chest, shallow breathing. That's where yoga comes in.

"Anxiety often manifests as both mental and physical tension," Neuhauser explains. "The deliberate focus on movement and breath during yoga helps ground you in the present moment, interrupting cycles of overthinking."

Meditation works on the mental side. It trains your brain to notice anxious thoughts without getting pulled into them, creating distance between you and the spiral.

"Meditation encourages mindfulness and calm, allowing you to focus on the present and reduce anxiety," says Neuhauser. "Both regular yoga and meditation have been shown to lower cortisol levels, the stress hormone."

Studies really show that consistent yoga and meditation practice can change how your nervous system responds to stress, making you less reactive over time.

But here's where it gets interesting: yoga and meditation are more effective together than they are separately.

"When practiced together, yoga and meditation complement each other in reducing anxiety," Neuhauser explains. "While yoga helps prepare the body by releasing tension, meditation calms the mind and strengthens your ability to cope with stress."

Think of yoga as the setup. It burns off that restless, jittery energy that makes sitting still feel impossible. Then meditation gives you the mental tools to stay grounded once you've settled.

What To Do When Your Mind Won't Stop Racing

Let's be real: the advice to "just clear your mind" doesn’t feel useful when your brain is running a highlight reel of everything you're worried about. So what actually works?

Focus on Your Breath

"When your mind starts to race, gently shift your attention to your breath," Neuhauser suggests. "Deep, slow breathing can help calm the nervous system and anchor you in the present. Try counting inhales and exhales or focusing on deep belly breathing to create a sense of focus and tranquility."

This isn't about forcing your thoughts to stop. It's about giving your brain something concrete to focus on instead. Count to four on the inhale, count to six on the exhale. When your mind wanders (and it will), bring it back to the count.

Use Guided Meditation

"If your thoughts are too scattered, using a guided meditation can help provide structure and direction, making it easier for you to focus and leave your thoughts behind," says Neuhauser.

Guided meditations are especially helpful when you're starting out or when anxiety is particularly high. Someone else's voice walking you through the process takes the pressure off trying to "do it right."

Practice Mindful Awareness

This one's counterintuitive, but it works. Instead of trying to shut down anxious thoughts, just notice them.

"Instead of fighting your racing thoughts, try observing them without judgment," the expert explains. "Acknowledge them and then gently bring your attention back to the present. This practice helps reduce the intensity of your thoughts and allows you to regain focus without frustration."

Think of your thoughts like cars passing on a highway. You can watch them go by without getting in and going along for the ride.

Be Patient With the Process (And Yourself)

If your first attempt at meditation feels like a failure because your mind wouldn't settle, that's actually normal. It doesn't mean you're bad at it or that it won't work for you.

"It's important to remember that building any ability takes time, and this one is no different," Neuhauser says. "Meditation is a skill, and just like physical exercise, the more you practice the easier it will become to quiet your mind and enter a peaceful state."

Start small. Five minutes of breath-focused meditation or a 10-minute gentle yoga flow is enough.

Consistency matters more than duration, especially in the beginning. Give yourself credit for showing up, and remember: these tools are here to help you take back control.