The benefits of yoga for mental health
We always just feel better when leaving the yoga studio. But why is this? How can spending time on the mat help us feel less stressed and instil a sense of calm and joy?
For those of us who practise yoga, we know that as we move through each asana, we shift from feeling stressed and into a more relaxed flow, a more relaxed way of being. When we consciously connect with our breath and move with the inhale and exhale, physiologically the body starts to relax, and the mind follows suit.
Yoga is revered for its physical benefits, and we’re now learning more about the positive physiological effect this ancient practice has on not just our body but also our minds, especially amid the 21st Century rush. Yoga has been found to strengthen social connections, reduce stress and relieve the symptoms of anxiety, depression and insomnia.
It’s a therapeutic approach to wellness, one that is supportive of our mental health and the science world is firmly on board.
How yoga induces the relaxation response
An article by Harvard Medical School explains that even the stressors of modern society (rush hour traffic, demanding career, social situations) can send our body into fight-or-flight mode, despite not being life-threatening at all.
When we experience stress, the sympathetic nervous system triggers the fight-or-flight response, and our body goes into survival mode. Stress hormones are released causing physiological changes as the body prepares for the perceived danger.
When the fight-or-flight is falsely activated, over time, this can take a toll on our mental and physical health leading to chronic stress. Because our brain can’t tell the difference between life-threatening or perceived threats, it’s up to us to tame this stress response and switch it off when it’s not needed.
Simply by breathing deeply as we practice yoga, we can turn off the fight-or-flight response and stimulate the parasympathetic nervous system. The parasympathetic nervous system is responsible for ‘rest, digest and repair’, the opposite of fight-or-flight and this is where we feel calm, relaxed and welcome healing.
Yoga increases GABA levels in the brain
Low levels of GABA in our brain are associated with anxiety and depression. GABA levels also play a vital role in the quality of our sleep and in making us feel calm. A study published in the Journal of Alternative and Complementary Medicine identified how yoga can physiologically improve mental health. Participants who practised regular yoga (two-three times a week) reported an improvement in symptoms related to their depression. After three months of yoga practice, each participant had an MRI scan of their brain which showed an increase in GABA levels.
How yoga positively impacts sleep
While yoga helps to reduce stress and anxiety, it also promotes restful sleep. According to Harvard Medical School, yoga helped people with insomnia fall asleep 37% faster after eight weeks of practice. Even if you fall asleep easily enough, there’s still good news for you - yoga can also improve the overall quality of your sleep.
Yoga has a powerful and positive impact on our mental and emotional health. Science backs the practice, now it’s time to back yourself. Roll out your mat and give yoga a go, your body and mind will truly thank you for it.
Some online yoga we love :
Yogaglo
Author: Kylie Tietjens