Yoga, Mental Health & Well-Being

The term yoga comes from the root word yuj which means “union” and refers to union between body, mind and spirit.  Yoga has a wide range of health benefits which are becoming more recognized within contemporary western science, and it is being seen as an effective treatment or adjunct treatment to addressing many mental health diagnoses (including forms of depressive disorders, anxiety disorders, eating disorders, schizophrenia and symptoms related to trauma, insomnia and attention-deficit disorder) ( Birch 2018).  Several types of yoga are considered to be “meditation in motion”, and many people find it to be an easier way to practice mindfulness compared to a seated meditation.  Once the body has engaged in movement, awareness is often turned inwards to present moment anchors such as breath or thoughts.  Yogic breath techniques can then be practiced that regulate the breath and branches of the autonomic nervous system which can support symptoms related to both depression and anxiety (Weintrubb 2012). 

As awareness of present moment experience develops, thoughts can also be noticed, and additional benefits can be gleaned.  Older and less workable thought patterns may be recognized, and then they can be released while mental faculties such as concentration, appraisal, innovative thinking and executive functioning can be “bolstered” (Mason and Birch 2018; Weintraub 2012).  For example, while practicing a yoga pose and being mindful of passing thoughts, a practitioner may begin to notice negative thought patterns and self-limiting beliefs (such as having a thought that they are not able to practice a specific pose).  Their actual lived experience may reveal that the thought is untrue and merely an opinion.  This may provide awareness and insight into other self-limiting beliefs with the opportunity to reframe or adopt more supportive thought patterns (Mason and Birch 2018). 

Studies have shown that regular yoga practice is associated with an increase in brain-derived neurotrophic factor (BDNF) which promotes the neuroplasticity of the brain.  This supports the above-mentioned positive changes that can be experienced through yoga practice.  Additional benefits of regular yoga practice include lowering the stress hormone, cortisol, while gamma-aminobutyric (GABA) levels and heart rate variability (HRV) are increased. This is significant as low levels of GABA and HRV are associated with depression and anxiety (Streeter et. al. 2007).  

When yoga is practiced with other members, a sense of “community”, “belonging” and “connectedness” can be developed.  This is also significant as social isolation increases the risk of developing or maintaining the severity of many mental health conditions (Mason and Birch 2018).  Moreover, “Social support may also trigger a physiological cascade, such as a reduction in stress hormones, which organically improves mental well-being (Umberson & Karas Montez, 2010 in Mason and Birch 2018).

In summary, “Yoga is a comprehensive mind-body practice that is particularly effective for self-regulation, mood-management, fostering resilience, and promotion of wellbeing.” (Mason and Birch 2018; ix).  It complements many goals addressed in mental health counselling, and promotes enhanced self-awareness, self-acceptance and self-efficacy (Weintraub 2012).