Certain Eastern traditions believe there’s an interconnection between emotional and physical health and the seven energy centers known as chakras. However, research on chakras and their role in the development or management of anxiety is limited.

Feeling anxious every now and then is a natural response to stressors. But if you experience anxiety often or intensely, this may interfere with how you navigate the world and your relationships.

According to Hindu and Buddhist spiritual traditions, chakras are wheel-like energy centers in the body that affect physiological and emotional functions. Emotions, lifestyle choices, and thoughts are also believed to affect chakra function.

Based on these beliefs, blocked or depleted chakras may have an impact on physical or mental health, leading to pain, stress, depression, and anxiety. Bringing these energy centers back to balance would help relieve these symptoms.

Some Eastern spiritual traditions believe that aligning or unblocking chakras can help with anxiety symptoms. However, there’s no evidence to support these claims or link chakras to the stress response or anxiety.

However, meditation is a popular tool in these traditions for balancing chakras and restoring the body’s energy flow. Research indicates that meditation is an effective technique for anxiety and chronic stress relief.

For example, a 2023 systematic review of 59 studies on the effects of loving-kindness and compassion meditation (LKCM) found that the technique may be effective in reducing anxiety, particularly when combined with mindfulness meditation. LKCM is based on Buddhist traditions and involves focusing on loving emotions toward yourself and others.

A small 2024 study in nursing students indicated that mindfulness meditation may reduce stress and anxiety levels and could improve their overall well-being. Mindfulness meditation involves focusing on present thoughts, sensations, and emotions without judging them.

Another 2023 study with 100 young adults also found that heartfulness meditation significantly reduced cortisol levels, anxiety, and perceived stress. Cortisol is known as the stress hormone, and it’s often used as a marker for chronic and acute stress. Heartfulness meditation is associated with yogic traditions and involves meditation techniques, energetic cleaning, and prayer.

In the same study, researchers noted that this type of meditation affected telomere length, which they say could explain its impact on mental health. Telomeres are DNA proteins that help protect chromosomes and cells. Short telomeres are associated with older age, and longer telomeres with a younger biological clock and better health outcomes.

A 2018 review also indicated that regular mindfulness practice significantly reduces anxiety and depression symptoms, even when not combined with mental health therapy.

Other tools to balance chakras, according to Eastern traditions, include:

  • Yoga: A 2020 review noted that practicing yoga was effective at reducing symptoms of anxiety and depression.
  • Breathing exercises: A 2020 review found that diaphragmatic breathing exercises reduce physical and mental stress and may relieve migraine attacks, high blood pressure, and anxiety, among other health benefits.
  • Healthy eating: A 2020 review suggested that nutrient-dense diets and other healthy eating patterns may reduce symptoms of anxiety and depression.
  • Regular physical activity: Research indicates that regular exercise can protect against anxiety symptoms and reduce them when they arise.

Hinduism and Buddhism, among other Eastern traditions, believe that chakras help regulate your physical, emotional, and spiritual health. When they are out of balance or depleted, symptoms like anxiety may develop.

Although research on chakras themselves or the link between chakras and anxiety is limited, some of the tools traditionally used to balance chakras may be backed by evidence. For example, meditation has been shown to reduce symptoms of stress and anxiety among diverse populations.