Can yoga help mental health?
Getting to the bottom of if and how yoga supports mental health.
If you’re interested in the relationship between yoga and mental health, you’ve probably come across a few of the near bajillion articles on yoga āsana (forms/poses) for anxiety, depression, or stress relief.
There’s also a volume of research on the benefits yoga to relieving symptoms in depression and anxiety.
Studies have shown that yoga is an evidenced based intervention for trauma, depression , and anxiety . Yoga is not a replacement for treatment by a physician or licensed mental health professional, but it can be an effective adjunctive treatment option for many.
Yoga for mental health
Some areas of mental health yoga may benefit include: resilience, energy, attention/focus, connection, sleep, stress, anxiety, depression, and distress tolerance. Dr. Timothy McCall has published an extensive list of conditions, mental and physical, benefited by yoga along with links to the studies supporting these claims.
How does yoga improve mental health?
Yoga uses āsana (postures), prāṇāyāma (breathing practices), meditation, bandha (energy locks), sound, self-study, and study of texts to address the well-being of the whole person.
Researchers suggest several ways that yoga might impact mental health. Two of note are the cognitive/affective and biological.
In a yoga class, students are encouraged to, without judgement, direct their attention to here and now thoughts, feelings, and sensations. This practice of mindfulness, when applied in daily life, may improve the ability to be present in the moment, as opposed to worrying about the future or dwelling in the past. Yoga’s emphasis on observing thoughts and feelings with equanimity may help individuals decrease the volume on their inner critic.
Biologically speaking, yoga-based practices may support in regulating the nervous system. Autonomic nervous system (ANS) dysfunction is associated with depression and anxiety. Yoga can stimulate the vagus nerve, a main component of the parasympathetic nervous system (PNS). A 2020 Boston University study suggests that yoga increases PNS activity and GABA levels in the thalamus, which correlates with enhanced mood.
Yoga can also help develop increased interoception. Interoception is the ability to perceive sensations from inside the body like heartbeat, respiration, and satiety, as well as ANS activity related to emotion. Interoception can be especially important for trauma survivors who may have a reduced sense of internal awareness of these sensations. The practice of yoga’s emphasis on equanimity, here and now experience, and making choices right for each individual body, can enhance awareness of body sensations and emotions, leading to improved sense of well-being, enhanced distress tolerance, and increased present moment awareness.
Yoga risks and drawbacks
As with any major lifestyle change, it’s important to consult with a health professional about starting a new exercise routine. Practices that involve rapid breathing (like kapalbhati) or extended meditation may lead to symptom exacerbation in some.
The potential for physical injury is also a possible drawback. The chance of injury is lessened by consulting with a medical professional, working with a trained yoga teacher, and, most importantly, listening to your body and making choices that align with what makes sense for your body. Other possible risks include dehydration if individuals are using psychotropic or other prescription medications, especially in combination with any form of heated yoga.
In extended meditation, or in forms or settings that may be triggering, some individuals may experience panic attacks, flashbacks, or hallucinations.
When choosing a class, it’s important to be aware of individual needs, preferences, and vulnerabilities. The good news is, there are many different types of yoga, and the practices and lineages can be easily adapted to individual needs, conditions, and preferences.
How can yoga work for me?
While many people report feeling less stressed or more energized after yoga, it’s not generally a practice based in rapid results. It may be more helpful to think of yoga as a journey rather than a destination. The best benefits are seen with practice over time.
For those new to yoga, it may be unrealistic to expect āsana to provide instant remedy in a moment of distress (like a panic attack) or mental health crisis. However, with practice, the yogic principles can support the creation of a safe, supportive space to empower, love, and connect with yourself.
If you’d like to know more about incorporating yoga into your wellness routine, schedule a consultation with me, or try out an AV Therapy and Wellness virtual community class.