• Simple and practical ideas how Yoga helps deal with uncertainty. When the inner ground is steady, the outer storms lose the power to shake us. Yoga brings adaptability, awareness, and resilience.

Finding steadiness through Yoga when the world feels unsteady.

We live in times where uncertainty is constant -changing expectations, emotional overwhelm, health concerns, shifting roles, and an always-on digital world. In such moments, the mind looks for control and reassurance. Often, what we truly need is not more information, but more grounding.

This is where yoga becomes more than just a physical practice to being our anchor. Yoga cannot eliminate the uncertainty, but it can deepen our awareness, bring in the right mindset and strengthen our capacity to move through uncertain times.

Why does Uncertainty bother us?

When the future feels unclear, the nervous system shifts into a survival or protection mode. As thoughts accelerate, the breath becomes shallow, the muscles tighten, and body functions like digestion, assimilation and sleep get disturbed.

Yoga works with the body and breath to shift our awareness from survival to grounding and stability. It teaches us to regulate ourselves and be more aware of the “now” to tide through a challenge.

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How can Yoga help dealing with uncertainty?

1. What is impact of uncertainty on the nervous system?

When life feels uncertain, the nervous system goes into a survival mode, also referred to as the Sympathetic nervous system which manages fight or flight. We react quickly, think excessively, and struggle to rest. Through breath, movement, and awareness, we can shift from reactivity to grounding and response (also known as the parasympathetic nervous system managing rest, recover and restore).

Yoga teaches us to stabilize ourselves. A steady breath creates a steady mind and a steady mind makes wiser decisions.

2. The Power of the Breath

In yogic wisdom, breath is not just oxygen -it is prana, life force. The way we breathe directly influences how we feel.

a. Shallow, rapid breath fuels anxiety.

b. Slow, deep & conscious breathing, signals safety to the body.

When uncertainty rises, return to the breath. It is available 24 by 7, always there and grounding. Simple practices can restore emotional equilibrium within minutes.

a. Lengthening the exhalation.

b. Left-nostril breathing for calming (Chandra Bhedana brings Emotional Balance).

c. Gentle Anulom Vilom or alternate nostril breathing pranayama helps with clarity and balance.

3. Use Sukshm Yog and gentle stretches to your advantage

Uncertain times often create inertia, physically and emotionally. We feel stuck, heavy, or unmotivated.

Gentle, mindful movements, especially sukshma yoga* (subtle joint movements like neck rotations, shoulder rolls, wrist and ankle rotations, gentle spinal twists, slow cat–cow movement etc.) and slow alignment-based asanas awaken circulation, release stored tension, and rebuild confidence. Mindful movement reminds us that energy can shift. Nothing is permanently stuck.

Five grounding asanas for stability-Focus on slow, steady holds with breath awareness:

a. Tadasana (Mountain Pose) - builds internal steadiness

b. Vrikshasana (Tree Pose) - cultivates balance amid movement

c. Balasana (Child’s Pose) - restores emotional safety

d. Setu Bandhasana (Bridge Pose) -opens the heart gently.

4. How to find Inner stillness amid outer noise through meditative practices?

Meditation during uncertain times is not about silence, it is about space - between stimulus and response. Don’t stop the thoughts forcefully but try and expand the space between them. In uncertain times, meditation can helps us to: 

a. Observe fear (try and be a spectator) without being consumed by it

b. Separate facts from imagination

c. Cultivate thoughtlessness, even for a few moments

d. Sit comfortably with eyes closed and observe your natural breath. Each time the mind wanders, gently return to the breath. Practice 15-20 minutes daily minimum.  The moments of stillness can recharge us at a deeper level. Over time, they strengthen emotional resilience.

In addition to simple breath meditation, other types of meditation that can help-

a. Practice Mauna (silence) for min 30 minutes a day. Let the thoughts come and go but do not become attached to them.

b. Listen to bhajans or chants that bring tranquility

c. Repeat a mantra (So-Hum) (Om) or any of your choice

d. Music meditation is a great way to relax our nervous system

e. Practice Tratak (Candle Gazing) for mental stillness and meditation - Sit comfortably and gaze softly at a candle flame. Avoid blinking as long as comfortable. Close eyes and observe the after-image. This practice strengthens your “thoughtlessness field.

f. Grounding body scan meditation - Lie down in shavasana. Bring awareness from toes to head. Notice the sensations without judging them. Soften each area that is holding tension.

g. Practice daily affirmations

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I anchor myself in this breath.

I trust that clarity unfolds step-by-step.

I release the need to control everything in my life.

My breath is my safe space.

I am grounded in this moment of doubt.

I allow life to flow through me with ease.

I trust my inner wisdom to guide me through this moment.

5. Yoga as Emotional Maturity

Authentic yoga is not about flexibility, it is about adaptability to your environment.

When practiced consistently, yoga nurtures benefits of emotional regulation, patience, acceptance, self-awareness and grounding.

We begin to understand that uncertainty as a part of life and not a deviation from it.

Instead of asking, “Why is this happening to me? We shift to, “What can I learn and how can I stabilize my mind and body through this chaos and make more stable life choices?”

6. Bringing Yoga off the Mat

A real transformation happens when your practice leaves the mat. Some tips-

a. Pause before responding to a conflict

b. Take one conscious breath before making a decision

c. Soften the jaw and shoulders during stress

d. Return to breath awareness in overwhelming moments.

These micro-moments and adjustments of awareness build macro-resilience.

Summary of how Yoga can help deal with uncertainty 

Uncertainty is part of life. It is not your enemy. Resistance to it is. Uncertain times do not demand perfection. They invite presence.

Yoga cannot remove the external unpredictability, but it can strengthen your foundation. When the inner ground is steady, the outer storms lose the power to shake us.

Yoga brings adaptability, awareness, and resilience. When the breath is steady the body grounded, and awareness clear, uncertainty becomes manageable.

Return to your breath.

Return to your body.

Return to your center.

Return to stability.

That is Yoga.

Yogacharya Nibha - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She teaches Yoga and is based in National Capital Region.

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Also read

1. How the Bhagavad Gita helps manage Uncertainty

2. What is Pranayam, types and benefits

3. Yoga is the way to mind management

4. Yoga techniques to manage anxiety and project confidence