Mood swings. Anxiety attacks. Chronic stress. If any of these (or all) are part of your life, chances are you’re searching for anything that can provide relief. Sure, traditional therapy and medication may be effective. But they are not your only options; there’s yoga! Given its focus on the mind and the body, it’s no wonder yoga has become a potent ally for improving mental health! Let’s explore yoga’s impact on mood and anxiety disorders and how to incorporate it into your daily life!
Mood and anxiety disorders in a nutshell
Everyone knows that mood and anxiety disorders are challenging. But those who haven’t experienced what it’s like to live with them can’t even begin to understand their impact.
These conditions go beyond affecting the mood. They deeply influence one’s thoughts, behaviors, and even physical health.
Those suffering from mood disorders (e.g., depression, bipolar disorder), for example, often find themselves drowning in:
● Deep sadness
● Hopelessness
● Extreme mood swings
Anxiety disorders, on the other hand, are milder than depression. Nonetheless, they can leave you feeling like you’re always on the edge, with thoughts that keep on racing and racing.
Living with these disorders is tiring. They can interfere with your focus, disturb sleep, and sap energy.
And while everyone experiences ups and downs to some extent, for those suffering from mood or anxiety disorders, life can feel like one constant roller coaster.
The science behind yoga and mental health
Although yoga has existed for thousands of years, scientists have only begun researching its influence on the brain in recent decades. The news is far from negative, though. In truth, findings suggest a major link between yoga and good mental health.
The production of cortisol—the body’s stress hormone—gets triggered when we are in a stressful, anxious situation, preparing us to face an immediate threat. Chronic stress, however, leaves our cortisol levels too high, resulting in constant sleeplessness, increased blood pressure, or even depression. But what role does yoga play here? Well, research has shown that it lowers cortisol levels, ultimately leading to relaxation of the body AND mind.
Yoga has also been shown to increase GABA (gamma-aminobutyric acid) in the brain, which can have a synergistic calming effect. One study showed that, after 1 hour of yoga, experienced yoga practitioners exhibited a 27% increase in their GABA levels.
Yoga for stress and burnout management
Given the fast-paced nature of modern life, it’s hard to avoid stress. Many of us are also dealing with job burnout, which further contributes to the development of mood and anxiety disorders. Luckily, yoga can help, and it does so through specific postures such as a child’s pose or leg-up-the-wall. These postures lower stress levels and blood pressure. Mindful breathing techniques, known as Pranayama, further work to calm our nervous system, which is overworked by burnout.
Types of yoga beneficial for mood and anxiety disorders
Not all yoga is created equal.
Each type of yoga is designed to provide different benefits based on what you need the most.
The following types are best for managing mood and anxiety disorders:
● Hatha yoga is a basic form for beginners due to its gentle pace and focus on simple
postures that help induce mental clarity.
● Vinyasa yoga. This more dynamic type flows from one pose to another in rhythm with
each breath. It can be particularly useful for those who need to blow off steam or get rid
of racing thoughts. Focusing the mind on the rhythmic movement helps with anxiety
management.
● Yin yoga is great for deep relaxation. It involves holding poses for several minutes,
targeting deep tissues, and promoting stillness. Yin Yoga helps us remain in tune with
our bodies and thoughts, which can be great for anyone dealing with depression and/or
stress.
● Restorative yoga is the perfect type of yoga for emotional or physical exhaustion. It
utilizes props such as blankets and bolsters to support your body in gentle poses. This
style, created to soothe the nervous system, is particularly optimal if you are
experiencing burnout.
How to start practicing yoga
If you wonder how yoga can improve your mental health—and your curiosity has been piqued—the next step is to figure out how to put it into practice.
Thankfully, you do not have to be an expert or possess any extraordinary tools to begin practicing this ancient technique.
- Choose the right style. As we mentioned, different styles of yoga have different benefits. Don’t know which kind appeals to you most? Try each one and see what suits you best.
- Allocate time for your practice. You do not have to dedicate a full hour of your day—even 10-15 minutes can be beneficial. Just make sure to make it a consistent part of your routine.
- Set the atmosphere. Find a silent place to practice where you won’t be disturbed. A yoga mat is optional and not required.
- Research postures or take a yoga class. The internet has videos and apps that can guide you through postures and sequences. If you like being guided in person, consider taking a class (local yoga studios are great).
- Listen to your body. Yoga should not be about pushing yourself into uncomfortable positions just because people around you are in them. If a pose just doesn’t feel right, that’s fine. You can modify it or entirely pass on it.
Witness yoga’s impact on mood and anxiety disorders firsthand!
You’ve read about yoga’s impact on mood and anxiety disorders. But the real magic happens when you experience it for yourself. So, roll out your mat, find your breath, and see how yoga can support your path toward better mental health. The benefits you’ve read about are just the beginning—your experience will tell the rest of the story.