When I was young I used to laugh at pregnant women who complained about panic attacks. I thought to myself, “they are too spoiled, they want to be vulnerable and pitied, they are fishing for attention”….Until I got pregnant myself!

As I journeyed through the different stages and my hormones went berserk, I started to experience overwhelming anxiety, along with racing panicky thoughts. Sometimes the anxiety would get so intense that it led to full-blown panic attacks that made me feel like losing control and wanting to die. I had heart palpitations, sweating, and shaking. I had knots in my stomach, rapid breathing and hyper-ventilation. I couldn’t catch my breath. I was preoccupied with everything, unable to find inner peace.

Well, I am now convinced that indeed pregnancy brings out the worrywart in all of us. And for good reason: We are growing a life inside of us. Because of the fluctuating levels of estrogen and progesterone we are constantly riding an emotional roller coaster. Estrogen is the natural anti-depressant and mood stabilizer, and progesterone is the natural tranquilizer. When they are out of balance our nerves are more jangled and our moods erratic. This chemical imbalance leads to a serotonin deficiency, low thyroid function and over-stressed adrenal glands. This not only affects our mood and appetite, but also our predisposition, and leads to a host of personality changes.

What can we do to clam down and to restore our state of dynamic equilibrium?

In ancient Chinese medicine and philosophy, the idea of balance is understood and embraced. Unfortunately, in our high-octane Western culture, where we burn the candle at both ends, balance is often sacrificed, and far too often at the expense of our health and wellbeing.

I personally discovered that a holistic approach brings the balance back. It’s all about the transformation, not about the quick fix, and you have to be patient enough to dig into the real causes for your anxiety.

For me the biggest culprit was not being able to say “NO”, which made me feel hyped up, angry and overwhelmed. Practice saying “no”. Now it’s a good time as any to get rid of the notion that you can do it all. You can’t, so learn to let your superwoman ideals go. Make slowing down a priority, and get used to the idea of asking your friends and loved ones for help.

Suddenly, I caught myself hooked to group forums reading useful, but also frightening things about pregnancy and getting even more hyped up. Limit “information overload.” Reading pregnancy books, surfing pregnancy Web sites, and listening to your friends’ pregnancy stories are fine — but don’t delve into all the scary things that might (but probably won’t) happen during your pregnancy. Focus instead on how you’re feeling and what’s happening to you now.

Then I noticed that my day was overbearing. I juggled too many errands, work, dealt with friend’s problems. No more excuses! Cut back on chores — and use that time to put your feet up, nap, or read a book. Create mini vacations within the day, walking in the park or resting at home. Realize that your body is working overtime to nourish your growing baby and needs all the sleep it can get. So got to bed early.

And don’t forget to pack your body with protein rich food and complex carbohydrates to supply amino acids and support brain function. Carbohydrates enhance the absorption of tryptophan, which is converted into serotonin in your brain and slowly promote calm and relaxation, and quell anxiety. Essential fatty acids are also necessary to properly nourish brain tissue and cell membranes. So load up on nuts, avocados and olives to help in the production of neurotransmitters. Your nervous system will run smoothly and your moods will be more stable.

As a devoted yogini I never gave up on my morning asana practice, breathing exercises, mudras and affirmations. Except, now I extended the yoga time, so I could relish its impact without rushing. The breathing exercises from Yoga that open up the lower belly and connect your breath to the baby’s heart are essential. As you extend the breath you encourage the brain to send a signal to the parasympathetic nervous system and elicit the relaxation response. The heartbeat evens out with Earth’s frequency and the fight or flight “tiger” is tamed. Paired with sacred dance movements and mudra the breathing becomes a dance into creation and a celebration of every stage of motherhood.

I must confess that the yoga practice alone didn’t cut it for me. I started to do regular walking and semi-weekly swimming that soothed the nervous system. I cherished every step and enjoyed every lap. And while I walked and swam and happened to be alone, I kept on chanting my prayers and affirmations and gave gratitude.

So be grateful for the blessing of becoming a mom, and remember that you are not alone. You part of a primordial legacy of birthing and rearing, and your whole being is equipped with all the necessary resources to flow through the different seasons of pregnancy. Be part of the network – the worldly– all women; and the heavenly – the eternal archetype of the Mother Divine.

This Yogea anti-anxiety practice integrates pranayama with mudra and movements from devotional dance. It is based on the polarity approach, which synchs up the right and left brain hemispheres and elicits the relaxation nervous system response. Both sides of the body are opened through gentle meridian crossing and stroking. Lower abdominal undulations promote the blood flow in the belly and nourish the placenta to supply essential nutrition. Arm swings and gentle twists from the thoracic spine bring buoyancy in the pelvis and unleash dormant creativity in the first and second chakras. The solar, plexus and heart are further stimulated through graceful throat-openers. An inspiring meditation crowns the experience of motherhood and quells all anxiety and stress.