When symptoms of your anxiety disorder crowd your mind, exercise can be a pressure release valve, letting out anxiety like built-up steam. It’s not surprising that physical activity can improve anxiety symptoms, since exercise alters levels of neurotransmitters (chemical messengers in the brain) such as endorphins, serotonin, norepinephrine, and dopamine, which all play a role in mood.
Regular physical activity also has other benefits for anxiety, says Adam Borland, PsyD, a psychologist at Cleveland Clinic Center for Behavioral Health in Ohio. “Exercise serves as a healthy distraction from sources of anxiety and worry, and [group exercise] offers a social outlet and sense of camaraderie.”
All kinds of exercise can stave off anxiety symptoms. In one study of 286 people, both cardio and resistance training improved anxiety. “Exercise is one of the most effective nonmedication tools for managing anxiety,” says Anoop Singh, MD, a psychiatrist and a regional medical director of Mindpath Health in San Francisco. “It regulates the body’s stress response and lowers baseline cortisol levels over time, which retrains the brain to respond to stress more calmly.”
But it’s not just about getting exercise when you can: Consistency is key. "The best exercise for anxiety is the one you’ll actually do,” says Nusha Nouhi, PhD, a psychologist in private practice in San Diego. “When you enjoy it, and it fits in your life and schedule, you’ll stick with it — and that consistency is what keeps your brain and body in balance over time."
Here are seven types of exercise with science-backed benefits for anxiety disorders.
1. Yoga or Tai Chi
Yoga and tai chi both incorporate slow, deliberate movements and breathing to combine physical activity with mindfulness, a practice involving focus on the present moment without judgment rather than worrying about the past or future. This combination stimulates the parasympathetic (also known as “rest and digest”) nervous system, which helps your body relax.
“Cultivating a consistent yoga practice can help promote relaxation by focusing on mindful deep breathing, balance, and self-acceptance,” says Dr. Borland. When you practice yoga or tai chi regularly, it can help you learn to reshape your stress response and help you feel better equipped to manage your anxiety triggers.
2. Running or Cycling
Aerobic exercise, like running or cycling, works particularly well for easing stress and anxiety. “Moderate‑paced cardio creates a steady breath and heart rate, which signals the brain to shift out of fight‑or‑flight,” says Dr. Nouhi.
Consistent aerobic exercise also reduces tension and improves mood, sleep, and self-esteem, and it doesn’t take a lot to get these benefits. “Aerobic activity like brisk walking or cycling reduces anxiety by activating the parasympathetic nervous system and easing ruminative thinking,” says Dr. Singh. “Just 20 to 30 minutes daily can provide lasting benefits.”
If that feels overwhelming, even just 5 minutes a day can have beneficial effects on anxiety. It may help to start small and gradually increase how much time you spend exercising.
3. Strength Training
Strength training, sometimes called resistance training, can also have anti-anxiety benefits. One study of 376 people found that resistance training reduced anxiety symptoms. Another smaller study of 28 people showed that resistance exercise was associated with a significant reduction in anxiety.
Why it helps: “Strength training can ease anxiety by improving self-confidence and emotional control,” says Singh. “It offers structure and a sense of progress, which can be stabilizing for people with chronic worry.”
4. Nature Walks
During the COVID-19 pandemic, experts saw how lockdowns negatively affected mental health. Later, researchers conducted studies showing that access to green spaces improved anxiety during this time. “I recommend spending time in nature (walking, hiking, biking, or kayaking) because it can help quiet the brain from the sensory overload we experience on a daily basis,” says Borland.
When you combine physical movement with time spent in nature, you can pack a double punch against anxiety. “Exercising in nature reduces both physical and mental symptoms of anxiety,” says Singh. “The movement calms the body, while time in green space lowers cortisol [the stress hormone] and supports emotional balance.”
5. Dancing
Whether you join a Zumba class at your local gym or boogie with friends at a club, it’s possible to dance some of your anxiety symptoms away. Research shows dancing can have psychological benefits, including a decrease in anxiety. And you don’t even have to go out to squash anxiety with dance — one small study of 41 college students found that dancing with a group over a video call also improved symptoms.
“Dance helps regulate anxiety through rhythm and breath,” says Singh. “It also offers emotional release and connection — powerful buffers against stress and isolation.”
6. Pilates
“Pilates combines core strengthening with controlled breathing and mindful movement.” says Singh. “This focused approach grounds the body and can help by shifting the focus away from anxious thoughts.”
Research backs this up. One small study of 25 people found that Pilates practice significantly reduced anxiety and stress. A larger systematic review and meta-analysis focused on women had similar findings for anxiety.
7. Deep Breathing Exercises
Although deep breathing isn’t technically physical activity on its own, breathwork is a crucial component of several of the anxiety-busting exercises mentioned above, including yoga, tai chi, and Pilates. “Breath is one of the most direct ways to calm the body’s stress response,” says Singh.
The reason: Research shows deep breathing exercises can lower your blood pressure, lessen stress and anxiety, decrease muscle tension, and regulate your emotions.
“Breath-focused practices like the 4-7-8 breathing technique and diaphragmatic breathing help regulate anxiety by slowing the breath and activating the parasympathetic nervous system,” says Singh. To do the 4-7-8 breathing technique:
Inhale through the nose and count to four.
Hold your breath and count to seven.
Exhale through your mouth and count to eight.
To do diaphragmatic breathing:
Sit comfortably with your head, neck, and shoulders relaxed and your knees bent.
Place one hand on your chest and the other underneath your rib cage so you can feel your diaphragm move as you’re breathing.
Take a slow breath in to feel your stomach move out against your hand. Keep the hand on your chest completely still.
Exhale through pursed lips and tighten the muscles in your stomach to help your stomach move back in.
The Takeaway
Exercise releases “feel-good” neurotransmitters (brain messengers), like endorphins, serotonin, norepinephrine, and dopamine, which can all help combat feelings of anxiety.
Aerobic exercise, like running or cycling, has the most evidence for improving anxiety.
Other forms of exercise, like yoga, dancing, and Pilates, also offer anti-anxiety benefits, but the key is to find one you love and can stick to consistently for the best results.
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Resources
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Khajuria A et al. Reducing Stress with Yoga: A Systematic Review Based on Multimodal Biosignals. International Journal of Yoga. 2023.
Marinelli R et al. Resistance Training and Combined Resistance and Aerobic Training as a Treatment of Depression and Anxiety Symptoms in Young People: A Systematic Review and Meta-Analysis. Early Intervention in Psychiatry. May 2024.
Gordon BR et al. Resistance Exercise Training for Anxiety and Worry Symptoms Among Young Adults: A Randomized Controlled Trial. Scientific Reports. October 2020.
Patwary MM et al. Nature Exposure and Mental Health During the COVID-19 Pandemic: A Navigation Guide Systematic Review With Meta-Analysis. Environmental Pollution. September 2024.
Qiu S et al. Anxiety Relief in the Post-Pandemic Era: A Randomized Trial on the Integration of Digital Technology Into Dance Art Healing. Frontiers in Psychology. 2025.
Pilates 101: What It Is and Health Benefits. Cleveland Clinic. March 10, 2023.
Guidotti S et al. Benefits of Pilates on Depression, Anxiety, and Stress: An Observational Study Comparing People Practicing Pilates to Non-Active Controls. Healthcare. 2025.
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Tavoian D et al. Deep Breathing Exercise at Work: Potential Applications and Impact. Frontiers in Physiology. 2023.
Banushi B et al. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sciences. 2023.
How To Do the 4-7-8 Breathing. Cleveland Clinic. September 6, 2022.
Allison Young, MD, is a board-certified psychiatrist providing services via telehealth throughout New York and Florida.
In addition to her private practice, Dr. Young serves as an affiliate professor of psychiatry at Florida Atlantic University Charles E. Schmidt College of Medicine. She previously taught and mentored medical trainees at the NYU Grossman School of Medicine. She speaks at national conferences and has published scientific articles on a variety of mental health topics, most notably on the use of evidence-based lifestyle interventions in mental health care.
Young graduated magna cum laude fromGeorgetown University with a bachelor of science degree in neurobiology and theology. She obtained her doctor of medicine degree with honors in neuroscience and physiology from the NYU Grossman School of Medicine. She continued her training at NYU during her psychiatry residency, when she was among a small group selected to be part of the residency researcher program and studied novel ways to assess and treat mental distress, with a focus on anxiety, trauma, and grief.
During her psychiatry training, Young sought additional training in women’s mental health and cognitive behavioral therapy. She has also studied and completed further training in evidence-based lifestyle interventions in mental health care, including stress management, exercise, and nutrition. She is an active member of the American College of Lifestyle Medicine, through which she helps create resources as well as educate physicians and patients on the intersection of lifestyle medicine and mental health.
Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus — that is her home! She has family all over the world, and loves to travel as much as possible.
McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.
