10 Mantras for Anxiety: Calming the Inner Storm Through Sacred Sound

Anxiety is often described as a storm within, the mind racing ahead, the breath shallow, the heart unsettled, a deep feeling of restlessness that doesn't allow you to find any peace.

While occasional worry is natural, chronic anxiety can feel as though we are trapped in a constantly tense body and a mind that won’t quiet down and let us rest.

When this occurs, the sympathetic nervous system, which is designed to respond to stress, is constantly turned on. This system releases stress chemicals like cortisol and adrenaline that prepare the body for “fight or flight” by increasing heart rate, elevating blood pressure, sharpening focus, and diverting energy from long-term systems like digestion and immunity. This is all helpful in a crisis, but harmful when chronically activated,

In the yogic tradition, this experience is considered a disturbance in prāna (the life force) and in the manomaya kosha, the mental-emotional sheath. One of the most effective ways to soothe these inner storms is through the repetition of a mantra.

The Yogic Understanding of Anxiety

Anxiety is not just a psychological event. It is energetic. The prānic field becomes ungrounded, rising upward toward the head, which is constantly thinking and overactive, and away from the lower centres that bring stability. The breath becomes rapid, erratic, or held. The mind loops through scenarios in search of control.

Indian philosophy, including yoga and Sāmkhya, views the mind (manas), breath (prāna), and energy body (prānamaya kosha) as interconnected. When one is disturbed, the others are affected. Using mantra, we can work simultaneously at all three levels, calming the breath, settling the nervous system, and quietening the mental field.

Why Mantra Works for Anxiety

Mantra works through vibration, rhythm, and repetition. It bypasses the thinking mind and introduces a steady, sattwic (harmonious) pattern into the body and psyche. This rhythm helps entrain the breath, which in turn settles the nervous system and activates the parasympathetic (rest and digest) response. We turn off the stress-focused sympathetic nervous system, with its attendant adrenaline and cortisol, and turn on the nervous system in charge of rest and digest, which is also called the stay and play nervous system. You feel calm and relaxed.

Sanskrit mantras in particular are designed to affect specific energy centres and restore coherence within the subtle body. Unlike affirmations, which operate at the level of thought, mantras work through sound itself, regardless of meaning.

For someone experiencing anxiety, this is essential. Often, the anxious mind resists rational reassurance. But it will respond to rhythm and tone.

How to Practice Mantra for Anxiety

• Choose a quiet time and space. Mornings or evenings are ideal, but anytime you feel tension rising is appropriate.

• Sit comfortably, with your spine upright. You may also practise lying down if sitting is difficult.

• Close your eyes and bring attention to the breath. Allow inhalation and exhalation to become natural and steady.

• Begin to repeat your chosen mantra. Use a soft voice or mental repetition.

• Stay with the practice for 5–20 minutes. If thoughts arise, gently return your attention to the mantra.

• Use a mala (prayer beads). These can help you to maintain focus and rhythm.

10 Mantras for Anxiety Relief

Here are ten suggested mantras that have been used for centuries to ease anxiety, fear, and restlessness. Choose one that resonates with you and commit to it for several weeks.

1. Om Shanti Shanti Shantihī

Meaning: Peace, peace, peace.
This mantra invites peace on all levels—body, mind, and spirit. Repeating it calms the breath and gently settles scattered energy.

Practice tip: Inhale, and on the exhale chant Om Shanti Shanti Shantihī slowly, feeling the vibration resonate through the chest and heart. Feel peace spread from your heart to your whole body.

2. SO HAM

Meaning: I am That. (The mantra of the breath)
This mantra aligns with the natural rhythm of the breath, SO on inhalation, HAM on exhalation. It promotes grounding and awareness.

Practice tip: Simply observe the breath and mentally repeat SO as you inhale and HAM as you exhale. If the mind wanders, gently return to this rhythm.

3. Om Namah Shivaya

Meaning: I bow to the inner Self / Lord Shiva, the highest consciousness.
This powerful mantra helps release tension, purify emotional disturbance, and connect with inner strength and stillness.

Practice tip: Repeat slowly, either aloud or mentally. Focus on the third eye or heart centre as you chant.

4. Om Gam Ganapataye Namaha

Meaning: Salutations to Ganesha, remover of obstacles.
This mantra is grounding and protective. It can be helpful during times of transition, fear, or inner uncertainty.

Practice tip: Chant slowly with the intention of removing outer obstacle, inner agitation, and restoring steadiness.

5. Om Mani Padme Hum

Meaning: Hail to the jewel in the lotus.
This mantra, from the Tibetan tradition, brings compassion and spaciousness into the heart. It helps soften anxiety rooted in self-judgment and overwhelm.

Practice tip: Chant or listen to this mantra while placing awareness in the centre of the chest. Visualize a lotus flower opening with each repetition.

6. Om Namo Bhagavate Vasudevāya

Meaning: I bow to the Divine within.
This is a mantra for inner surrender and connection with divine presence. It soothes anxiety caused by over-control or fear of the unknown.

Practice tip: Repeat gently, focusing on letting go with each exhalation.

7. Om Aim Hreem Kleem

Meaning: These are bīja (seed) mantras to invoke clarity, protection, and heart-centred power.
It is a potent mantra for reorganising scattered mental energy and fortifying the psyche.

Practice tip: Use mentally when feeling scattered or ungrounded. These sounds support subtle recalibration.

8. Om Durgāye Namaha

Meaning: Salutations to Goddess Durga.
Durga is the protector, the one who removes fear. This mantra invokes her strength and courage.

Practice tip: Repeat when fear or anxiety feels overwhelming. Visualize yourself being held in her compassionate strength.

9. Om Trayambakam Yajamahe (Mahamrityunjāya Mantra)

Meaning: A mantra for healing and protection.
This ancient Vedic mantra is known for its ability to ease fear and promote healing and wellbeing.

Practice tip: Chant slowly and consistently in the morning or evening, focusing on release and renewal.

10. Om Bhur Bhuvah Swaha (Gāyatrī Mantra)

Meaning: A prayer for illumination and clarity.
The Gāyatrī Mantra harmonises mind and breath, offering perspective and inner light in dark times.

Practice tip: Chant with reverence and calm, allowing the mantra to clarify and uplift the mind.

Integrating Mantra into Daily Life

Mantra is most effective when practised regularly, not only in times of crisis. Consider:

• Starting the day with 10 minutes of mantra to establish calm
• Repeating the mantra silently while walking
• Using the mantra before sleep to soothe the mind
• Listening to recorded chanting for support during overwhelming moments

A mantra is like an anchor, something to hold onto when the inner seas become rough, or a life raft to carry you over the ocean of existence.

When to Seek Additional Support

While a mantra can be a powerful tool, chronic or severe anxiety may require additional therapeutic support. Yogic practices work well alongside counselling, psychotherapy, and medical care. In fact, the integration of ancient and modern wisdom often yields the best results.

Calming the Inner Storm Through Sacred Sound

You do not need to silence your anxiety by force. With mantra, you learn to meet it with rhythm, softness, and presence. Over time, the inner storm quiets, not because you fought it, but because you attuned to a deeper harmony within.

May these sacred sounds guide you back to your breath, your body, and the still place beneath the waves.

Support Your Journey: Yoga Nidra for Anxiety Relief

If you're looking for an additional practice to support calm and inner stillness, consider Big Shakti’s Yoga Nidra Meditation for Reducing Anxiety.

This deeply restorative guided practice is designed to release muscular, emotional, and mental tension. It works directly on the nervous system, helping to reduce anxiety at its roots. Yoga Nidra complements mantra beautifully. While mantra steadies the mind, Yoga Nidra draws you into a state of effortless awareness and deep rest that is profoundly healing.

You can practise this meditation anytime you feel overwhelmed, or as a regular support for deep, sustained calm.

Let these ancient practices work gently within you, bringing rest to the body and peace to the mind.

📿 Try our Yoga Nidra Meditation for Reducing Anxiety