How yoga benefits mental health
As a yoga therapist and psychological coach, an integrated mind-body approach to working with mental distress is of special interest to me.
Yoga therapy research publications have exponentially grown over the last 5 years and there are now 250+ research journals published each year. Since January 2012 there have been 66,100 results for the keyword “yoga and mental health” on Google Scholar. (Google Scholar 2021)
I have recently read an article “Yoga for the mind”, published in the October 2012 issue of Yoga Therapy magazine which explores the benefits of yoga, and meditation, and how they can have a positive impact on mental health and wellbeing. The article focuses on a growing number of psychological research findings. It examines the benefits of yoga practice as a treatment for psychological issues such as insomnia, depression, anxiety, fibromyalgia, chronic stress, PTSD, schizophrenia, and ADHD. Some researchers even see yoga as a treatment for mental illness. (Ryan, 2012, p.15)
Dr. Bessel van der Kolk, trauma psychiatrist and Director of the Trauma Center in Boston, uses yoga as a treatment for PTSD. The center offers yoga classes to thousands of clients who suffer from PTSD each year. They have evidence that trauma-sensitive yoga works thanks to a two-year study funded by the USA National Institute of Health. The study completed in 2011 has provided evidence that yoga was more effective in reducing PTSD symptoms than dialectical behavior therapy (DBT) which is commonly used to treat PTSD. The study has been running for eight weeks and was based on a controlled trial offered to trauma survivors. They created two control groups; one group was offered eight sessions of dialectical behaviour therapy and the other group went to eight 75 minutes, long Hatha yoga classes. After the eight-week trial has ended, the group that went to yoga classes has shown significantly reduced PTSD symptoms in comparison to the DBT group. Even though the study group was small, the researchers have come to the conclusion that yoga helps with self-regulation and the effectiveness of yoga therapy for PTSD was comparable to DBT if not better. (Ryan, 2012, p.15)
The research findings are important to yoga teachers, therapists, coaches, and counsellors as they inform them of the latest approaches for effective working with people who present with trauma. Being aware of this kind of research which provides scientific evidence about yoga’s effectiveness in PTSD treatment enables professionals in helping professions to explore a more holistic approach to treating common mental health problems that their clients present in the therapy room. By staying up to date on the latest research, the therapist/coach is then in a good position to explore yoga as an alternative holistic treatment with their client. By being informed of the research findings, the client then has the autonomy to decide if it is right for them. They can make an informed decision on topping up their talking therapy or coaching with regular yoga and meditation practice which they might not have otherwise thought about by themselves. This can have a positive impact on their mental health.
I am a great believer in yoga being medicine for common mental health problems. In today’s fast-paced world, quieting the mind can seem an impossible task. Our thoughts and emotions play an important role in our general wellbeing. Understanding how to calm the mind and reconnect with the body can have a significant benefit on our overall health. Stress is one of the most commonly experienced emotions everywhere, and so is anxiety which if left untreated can lead to depression.
The stress system in the body is the sympathetic system. The sympathetic nervous system is there to keep us safe but it is difficult to keep it in balance given all the modern life responsibilities we have to juggle each day which leads us to burnout. We spend way too much time in the parasympathetic nervous system (flight/fight response) which floods our body and brain with health-damaging chemicals:
Cortisol - which peaks at 8 am. Our stress response is often damaged because of constant stress, cortisol does not have a chance to stabilise which can lead to adrenal fatigue.
Adrenaline - gets activated when we face a stressful situation and provides us with an injection of high energy when faced with an "enemy" (aka stressful situation) so we can run or fight to survive. These days we use adrenaline for non-life-threatening situations like running late for a meeting or arguing with our partner, whilst in the past, it served us to run away from a lion. The body cannot tell the difference if we are in a life or death situation so as soon as we become stressed, it releases adrenaline.
Testosterone - focuses on achieving a goal.
When we are in a fight or flight response, our body craves dopamine, which is released by consuming sugars, cigarettes, alcohol, carbs, news, social media, etc. This can lead to addictions.
Yogic techniques can become invaluable to clients in moments of distress. They can help them remember to breathe deeply and knowing what postures and stretches to use to self-regulate the nervous system when being out of the therapy room can make the clients feel empowered and in control of their emotions. Taking just two minutes out to center oneself in moments of distress can prove invaluable. Overall, this will have a positive impact on the client’s wellbeing and mental health.