Yoga and mental health
The U.S. military, the National Institutes of Health, major universities, and other large organizations are beginning to incorporate the scientific validation of yoga’s value in healthcare and mental health care.
1. Stress reduction: Yoga helps to lower levels of cortisol, the stress hormone, through relaxation techniques such as deep breathing and mindfulness. Regular practice can lead to a calmer mind and reduced overall stress levels. Additionally, yoga releases endorphins, the body's natural mood enhancers, which can help combat feelings of depression and boost overall mood (Harvard, 2021).
2. Anxiety relief: Yoga has been shown to reduce symptoms of anxiety by promoting relaxation, increasing body awareness, and activating the parasympathetic nervous system, which decreases anxiety and produces a calm feeling in the body and mind (Pratap, 2017). In some studies, yoga groups showed a 27 percent increase in GABA levels, which evidence suggests may counteract anxiety and other psychiatric disorders (Harvard, 2021).
3. Reduced depression: Yoga can help reduce uncomfortable thoughts, memories, and negative schemas. It offers a safe, supportive space for practitioners to let go of their worries, focus on their bodies and breath.
4. Improved memory: Yoga stimulates the development of new neural connections among brain cells and induces changes in brain structure and function. This results in enhanced cognitive skills such as learning and memory (Harvard, 2021). It specifically grows regions of the brain crucial for memory retention, attention, mindfulness, cognitive processing, and linguistic abilities (Harvard, 2021).
5. Enhanced self-awareness: Yoga encourages deeper reflection and introspection, leading to greater self-awareness and insight into one's thoughts, emotions, and behaviors. This increased self-awareness can contribute to improved emotional regulation and distress tolerance.
6. Mindfulness and presence: Yoga fosters mindfulness by helping people practice being fully present in the moment. By focusing on the sensations in the body and breath, yoga quiets the mind and brings attention to the present moment, reducing rumination harsh self-judgment and promoting mental clarity (Pratap, 2017).
7. Improved resilience: Regular yoga practice can build resilience to stress and adversity by fostering inner strength, balance, and equanimity. It encourages individuals to remain balanced, adaptable, and strong in the face of adversity. Yoga aids in the journey of self-acceptance and self-love, offering a platform to uncover hidden strengths, identify areas for growth, and navigate personal challenges.
8. Better sleep: Yoga can improve sleep quality by promoting relaxation, reducing stress, and calming the nervous system. Certain yoga poses and relaxation techniques are particularly effective for promoting restful sleep and relieving insomnia.
9. Increased feelings of connection: Yoga fosters a sense of connection to the community and the world around us. Through practices such as partner yoga or group classes, individuals can experience a sense of community and belonging, which can be beneficial for mental health.
Overall, the mental health benefits of yoga make it a valuable tool for promoting emotional well-being, distress tolerance, and resilience. Incorporating yoga into one's routine can have profound effects on mental health and overall quality of life. It's essential to note that while feeling better may be a by-products result, the goal of mindfulness techniques like yoga is to learn practice and discipline rather than being results-driven. This approach is key to improving the mentioned areas of well-being.
Cite
Harvard health publishing. “Yoga for Better Mental Health.” Harvard Health, 12 June 2021, www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health.
Pratap Singh, A. (2017). Yoga for mental health: Opportunities and challenges. MOJ Yoga & Physical Therapy, 2(1). https://doi.org/10.15406/mojypt.2017.02.00009