Yoga & The Mind
How Does Yoga Affect Our Mental Health?
What Is Yoga?
Yoga was established over 2000 years ago in ancient India (Gothe et al., 2019). It is currently one of the most popular types of physical activity in the United States because of its multifaceted health benefits. Yoga focuses on a holistic approach to healing your mind, body, and soul. To do so, yoga is a combination of rhythmic breathing, postures, and meditation (Gothe et al., 2019).
There is a known history of exercise having positive effects on the brain and improving mental health. Although there is a large variety of exercises, those that focus on the combination of breathing, stretching, and relaxation, like yoga, are known to have a larger positive effect on mental health.
Top 3 Benefits Of Yoga On Mental Health:
Reduces Stress
Decreases the feelings of Anxiety and fear
Decreases the onset of depression
Yoga & Mental Health
Yoga can increase and positively influence your gamma-aminobutyric acid (GABA) levels. GABA is a naturally occurring amino acid that acts as a neurotransmitter. This amino acid plays a major role in increasing relaxation and decreasing neuronal excitability, which results in lessening feelings of anxiety and fear (Amino Science, 2018). In 2007, a study was conducted to see the change in GABA levels between a group of experienced yoga practitioners and participants who had no prior yoga experience (Streeter et al., 2007). They compared each group's results to a group of people who sat and read for an hour. Results showed that the group of experienced yoga practitioners' GABA levels increased by 27%, while the non-experienced group had a 13% GABA level increase within a 12-week period (Streeter et al., 2007). GABA levels increase with experience and amount of participation. MRI scans from additional studies have shown that people who regularly participate in yoga have a thicker cerebral cortex of their brain (Harvard Health, 2021). This part of the brain controls your ability to process information, and this being thickened increases the brain's ability to process information faster and easier. Regularly and actively participating in Yoga can also decrease a stress hormone called cortisol (Star, 2023).
References:
Gothe, N. P., Khan, I., Hayes, J. S., Erlenbach, E., & Damoiseaux, J. S. (2019a). Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain Plasticity, 5(1), 105–122. https://doi.org/10.3233/bpl-190084
Harvard Health. (2021b, June 12). Yoga for better mental health. https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health
Science, A. (2018a). Yoga and the Brain: How Yoga Can Boost GABA Levels. The Amino Company. https://aminoco.com/blogs/health/yoga-and-the-brain/
Star, K., PhD. (2023a). The Mental Health Benefits of Physical Exercise. Verywell Mind. https://www.verywellmind.com/mental-health-benefits-of-exercise-2584094#:~:text=There%20are%20several%20reasons%20why%20physical%20activity%20can,6%20Exercise%20provides%20a%20buffer%20against%20stress.%20
Streeter, C. C., Jensen, J., Perlmutter, R. M., Cabral, H., Shu, G., Terhune, D. B., Ciraulo, D. A., & Renshaw, P. F. (2007a). Yoga Asana Sessions Increase Brain GABA Levels: A Pilot Study. Journal of Alternative and Complementary Medicine, 13(4), 419–426. https://doi.org/10.1089/acm.2007.6338
Khosravi. (2020). Investigating the Role of Traditional Nutrition in the Mental and Social Health of Adolescents. Pizhūhishʹhā-Yi Rāhburdī-i Masāʼil-i Ijtimāʻī-i Īrān, 9(4), 117–138.
Benefits of Group Exercise:
Group exercise has been proven to improve overall quality of life. Examples of group would include yoga classes, running marathons, playing on sports teams, and so many other different activities. Here are some of the diffrent benefits:
Motivation Boost:
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Having more people around can challenge and push to to new heights, goals and limits!
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Pain tolerance can increase when in group classes due to the motivation and comparison to others.
Improved Form & Health:
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There is such a variety of group work out classes available for specifics health goals, which will improve skill level, form, and knowledge of the exercise
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Since group exercises are hyper-focused, it usually means people are striving for improvement in the same places.
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It builds tolerance and expertise and allows for a full work out including a strategic warm up and cool down.
Accountability & Support
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Having companions will hold you accountable to showing up.
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Working out in groups can also build support system and can stem into life long friendships!
Group Exercise and Fatigue Study:
A study that was done to conceptualize the benefits of a group exercise program that was developed for the with chronic fatigue showed that, “People with fatigue valued a group-based exercise program that targets orthostatic symptoms and has key concepts such as exercises, group atmosphere, physical benefits self management support, education and support with looking forwards following the program.” (Strassheim et al., 2021)
To read more, click here:
Psychological benefits of working out individually:
Like mentioned previously, there is no one size fits all when if comes to how people like to work out and exercise. If you've read through this page and thought, "This doesn't really sound like what I'm looking for," keep reading to learn some of the benefits of working out individually!
Some Benefits of Solo Work Outs:
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You can exercise anytime, anywhere!
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Making plans to exercise can cause setbacks of its own because maybe everyone is busy or someone is sick, but when you work out on your own you can be spontaneous and fit in physical activity when the opportunity arises.
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It can also be less intimidating and less pressure to excel or move too fast.
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You get to take charge of your workouts with less distraction and set your own pace toward your goal! (Tomlinson, 2023)
References
Exercising In Groups Reaps More Health Benefits - Micrographic. (n.d.). https://www.spookynooksports.com/blog/manheim/group-exercise-health-benefits1
Group exercise improves quality of life, reduces stress far more than individual work outs. (2017, October 17). ScienceDaily. https://www.sciencedaily.com/releases/2017/10/171030092917.htm
Strassheim, V., Deary, V., Webster, D. A., Douglas, J., Newton, J. L., & Hackett, K. L. (2021). Conceptualizing the benefits of a group exercise program developed for those with chronic fatigue: A mixed methods clinical evaluation. Disability and Rehabilitation, 43(5), 657-667. doi:10.1080/09638288.2019.1636315
(Strassheim et al., 2021)
Tomlinson, L. (2023, January 16). Benefits of. . .solo exercises - Everyday Active Kent. Everyday Active Kent. https://www.everydayactivekent.org.uk/blog/benefits-of-solo-exercises/