Yoga helps Mental Health
Research indicates that yoga can increase grey matter volume and alter key functional networks in the brain. These neurobiological effects suggest a potential role for yoga in improving mental health outcomes.
The practice of yoga often involves physically demanding postures. For example, moving from a side plank into Camatkarasana, or "Wild Thing," requires significant strength, balance, and flexibility. The intensity of such poses demonstrates that, while often viewed as a purely physical exercise, the discipline engages the body and mind deeply.
Neuroplasticity and Cognitive Function
The tradition of yoga originated in ancient India over 2,000 years ago. Modern forms, from meditative yin to flowing vinyasa, utilize a combination of movement, meditation, and controlled breathing to foster a mind-body connection. Mounting evidence suggests these methods offer benefits beyond physical fitness, including potential assistance for individuals coping with post-traumatic stress disorder (PTSD) symptoms.
The physical benefits of yoga are well-documented, including improvements in strength, flexibility, and cardio-respiratory fitness, as well as enhanced stamina and agility. It is used by elite athletes across various sports for performance enhancement and injury prevention.
Furthermore, a growing body of research supports yoga's therapeutic application for various health conditions. It has been associated with a significant reduction in seizure frequency in epilepsy sufferers, aids in the management of type 2 diabetes, helps reduce chronic pain, and assists in stroke rehabilitation. Studies also indicate it can be more effective than standard physiotherapy in improving the quality of life for individuals with multiple sclerosis and may offer benefits to cancer survivors.
According to a cognitive neuroscientist at a UK-based Brain Research Imaging Centre, yoga can contribute to healthy aging. The practice has been shown to positively impact the structure and function of key brain regions, including the hippocampus, amygdala, prefrontal cortex, and cingulate cortex, as well as networks like the default mode network (involved in self-directed thought). This neuroplasticity suggests a potential for mitigating age-related and neurodegenerative decline.
Chronic stress is known to accelerate aging through inflammation, driven by stress hormones like cortisol. The meditative and mindful components of yoga appear to regulate emotional responses to stress by inducing beneficial changes in brain networks critical for metacognition. Neuroimaging confirms that yoga can lead to an increase in grey matter volume—the cerebral cortex—which is essential for functions such as language, memory, learning, and decision-making. One study found that yoga could slow memory loss in women at risk of Alzheimer's disease, where grey matter loss is a feature.
Mechanisms for Mental Wellbeing
All forms of physical exercise are known to elevate mood by increasing the production of endorphins and lowering stress hormones. However, the unique combination of postures, breathing, and meditation in yoga offers additional benefits, including reduced anxiety, stress, and depression symptoms.
Yoga has been observed to increase levels of gamma-aminobutyric acid (Gaba) in the brain. Gaba is a neurotransmitter that inhibits nerve activity. A 12-week yoga intervention has been linked to increased Gaba levels, which correlated with improvements in mood and decreases in anxiety.
Deepening the breath and meditation involved in yoga helps shift the autonomic nervous system from sympathetic ("fight or flight") to parasympathetic activity, thus triggering the relaxation response. Chronic stress activates the sympathetic system, leading to the production of cytokines and long-term inflammation, which is a risk factor for conditions like cancer and depression. Mind-body practices like yoga have been found to decrease cytokine production, reducing the risk of inflammation-related diseases.
Yoga Therapy and Trauma Recovery
The potential of yoga as an intervention for PTSD is a topic of ongoing research, with some studies showing positive results, such as improving outcomes for US veterans and being beneficial for women with chronic PTSD.
An experienced yoga therapist and manager of a non-profit PTSD organization emphasizes the distinction of specialized therapeutic approaches. Not all types of yoga are suitable for trauma recovery, and a trauma-informed teacher is necessary. Certain styles like kundalini, satyananda, and hot yoga have shown promise as interventions. The therapist notes that most general yoga instructors lack the necessary training to safely guide individuals dealing with trauma. High body awareness in a non-safe environment can be triggering.
Yoga therapy is considered a healthcare profession that integrates biomedical understanding with psychotherapeutic principles. It is typically delivered one-on-one, focusing on "grounding skills" and controlled breathing. By using postures and breath to track body sensations, the goal is to help individuals decouple safety cues from danger cues, ultimately increasing their tolerance for the physical or sensory experiences associated with their trauma. This enhancement of self-regulation through yoga is considered an important complement to other treatments in trauma recovery.
While questions remain about which specific component of yoga—the postures, the breathing, or the relaxation—is most responsible for the observed neural changes, the overall effectiveness of the integrated practice remains the critical factor. Experts suggest that the centuries-long practice endures because of its demonstrated power to shift the entire mind-body complex
