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Posted: January 29th, 2024
The efficiency of Yoga in maintaining mental health wellbeing
Yoga is a holistic practice that originated in India and has been practiced for thousands of years. Yoga combines physical postures, breathing techniques, meditation, and ethical principles to promote physical, mental, and spiritual health. Yoga has been widely studied and found to have various benefits for mental health wellbeing, such as reducing stress, anxiety, depression, and improving mood, self-esteem, and cognitive function (Büssing et al., 2012; Cramer et al., 2013; Field, 2016; Sharma et al., 2020).
One of the mechanisms by which yoga may enhance mental health wellbeing is by modulating the stress response system. Yoga can lower the levels of cortisol, the main stress hormone, and increase the levels of oxytocin, the hormone of love and bonding, which can reduce the negative effects of chronic stress on the brain and body (Michalsen et al., 2012; Thirthalli et al., 2013; Woodyard, 2011). Yoga can also activate the parasympathetic nervous system, which is responsible for relaxation and restoration, and balance the sympathetic nervous system, which is responsible for arousal and fight-or-flight response (Streeter et al., 2012; Woodyard, 2011). By doing so, yoga can help regulate the emotional and physiological reactions to stressful situations and enhance resilience and coping skills.
Another mechanism by which yoga may improve mental health wellbeing is by enhancing mindfulness. Mindfulness is the ability to pay attention to the present moment with openness, curiosity, and acceptance. Mindfulness can help reduce rumination, worry, and negative thoughts that often contribute to mental health problems. Mindfulness can also increase self-awareness, self-compassion, and empathy, which can foster positive relationships with oneself and others (Baer et al., 2012; Khoury et al., 2015; Keng et al., 2011). Yoga can cultivate mindfulness through the practice of breath awareness, body awareness, and meditation, which can train the mind to focus on the here and now and detach from judgmental and reactive patterns.
Yoga is a flexible and adaptable practice that can suit different needs and preferences. There are various styles of yoga that range from gentle to vigorous, from traditional to modern, from individual to group-based. Yoga can be practiced at home or in a studio, with or without a teacher, with or without props. Yoga can also be integrated with other forms of therapy or intervention, such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or trauma-informed care (TIC) (Mitchell et al., 2014; van der Kolk et al., 2014; Woolery et al., 2004). Yoga can thus offer a personalized and comprehensive approach to mental health wellbeing that can complement or supplement other treatments.
In conclusion, yoga is an effective and accessible practice that can enhance mental health wellbeing by modulating the stress response system, enhancing mindfulness, and offering flexibility and adaptability. Yoga can be a valuable tool for anyone who wants to improve their physical, mental, and spiritual health. However, yoga is not a substitute for professional medical or psychological care and should be practiced under the guidance of a qualified instructor. Moreover, yoga is not a one-size-fits-all solution and should be tailored to the individual’s needs, goals, and preferences.
References
Baer RA, Carmody J & Hunsinger M (2012) Weekly change in mindfulness and perceived stress in a mindfulness-based stress reduction program. Journal of Clinical Psychology 68(7):755–765.
Büssing A et al. (2012) Effects of yoga interventions on pain and pain-associated disability: A meta-analysis. Journal of Pain 13(1):1–9.
Cramer H et al. (2013) A systematic review and meta-analysis of yoga for low back pain. The Clinical Journal of Pain 29(5):450–460.
Field T (2016) Yoga research review. Complementary Therapies in Clinical Practice 24:145–161.
Keng SL et al. (2011) Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review 31(6):1041–1056.
Khoury B et al. (2015) Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research 78(6):519–528.
Michalsen A et al. (2012) Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yoga program. Medical Science Monitor: International Medical Journal of Experimental & Clinical Research 18(12):CR555–CR561.
Mitchell KS et al. (2014) A pilot study of a randomized controlled trial of yoga as an intervention for PTSD symptoms in women. Journal of Traumatic Stress 27(2):121–128.
Sharma M et al. (2020) Yoga as an alternative and complementary therapy for patients suffering from anxiety: A systematic review. Journal of Religion and Health 59(3):1145–1156.
Streeter CC et al. (2012) Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses 78(5):571–579.
Thirthalli J et al. (2013) Cortisol and antidepressant effects of yoga. Indian Journal of Psychiatry 55(Suppl 3):S405–S408.
van der Kolk BA et al. (2014) Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. The Journal of Clinical Psychiatry 75(6):e559–e565.
Woolery A et al. (2004) A yoga intervention for young adults with elevated symptoms of depression. Alternative Therapies in Health and Medicine 10(2):60–63.
Woodyard C (2011) Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga 4(2):49–54.
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