Depression is one of the most common mental illnesses, affecting over 21 million adults and 3.7 million children in the U.S., alone. And according to the World Health Organization, the severity and number of people diagnosed have risen by 25% since 2020.
Nearly 1 in 5 US adults have been diagnosed with depression!
Fortunately, there’s a natural, time-tested treatment that offers significant relief: yoga. In this article, we’ll explore what current research says about the benefits of yoga for depression, and how to integrate this ancient mindfulness practice with other medical modalities for major depressive disorder (MDD).
But first, let’s dive a little deeper into what MDD is.
Understanding depression
MDD is a potentially debilitating condition that can manifest in various ways–and it goes far beyond temporary feelings of sadness. In fact, it’s the leading cause of disability claims, worldwide.
It’s a chronic disorder that can significantly disrupt your daily life. Symptoms vary greatly, but they may include:
- Persistent sadness or hopelessness
- Reduced or lost interest in activities you used to enjoy
- Changes in appetite and/or weight
- Trouble sleeping or oversleeping
- Fatigue or energy loss
- Feelings of guilt or worthlessness
- Difficulty concentrating or making decisions
- Thoughts of death or suicide
Despite advances in modern medicine, as many as 40% of patients being treated for depression never fully recover. This is why it’s so essential to explore alternative and complementary treatments, including yoga.
Does yoga help with depression?
Yoga is a millennia-old practice that is now widely recognized for its therapeutic effects on mental as well as physical health. Its benefits extend beyond the mat, impacting emotional well-being in several ways:
- Enhanced mind-body synergy: Yoga encourages greater awareness of the body’s signals, creating more harmony between physical and mental states.
- Present moment awareness: Practicing yoga involves using mindfulness, which can help you live in the present and reduce rumination over stressful thoughts and events. This is a key, common symptom of depression.
- Stress reduction: Through controlled breathing and meditation, yoga lowers stress levels, directly impacting the physiological contributors to MDD.
- Emotional balance: Yoga supports emotional resilience and stability, empowering you to handle the ups and downs of life with greater equanimity.
- Physical health improvements: The physical benefits of yoga–such as increased cardiovascular stamina and decreased pain–can contribute to your general sense of well-being.
- Community and connection: Group classes can provide a sense of support and belonging, countering the isolation often experienced with depression.
With so many far-reaching, positive effects, yoga isn’t just an exercise. It’s a comprehensive tool for healing and self-discovery, providing a path out of the figurative darkness caused by depression.
How to experience the benefits of yoga for depression
Recent research from the Boston University School of Medicine has illuminated some of the scientific mechanisms behind yoga’s benefits for depression–and gives us insight into how often you need to practice to get results.
In one study, researchers divided participants with MDD into two groups: one receiving a high dose of yoga (three sessions per week) and another a lower dose (two sessions per week), with both practicing additional sessions at home. Participants in both groups experienced a significant reduction in depressive symptoms.
According to Dr. Chris Streeter, Associate Professor of Psychiatry and Neurology at Boston University School of Medicine and a psychiatrist at Boston Medical Center, yoga can help alleviate MDD symptoms in both “people who are not on antidepressants, and in those who have been on a stable dose of antidepressants and have not achieved a resolution of their symptoms.”
Another Boston University School of Medicine study found similar results, but took things a step further by performing brain scans on participants. MRIs revealed that yoga increases levels of gamma-amino butyric acid (GABA) in the brain for about four days after a session.
GABA is the primary inhibitory neurotransmitter in the central nervous system. It helps slow down nerve activity and calm the mind, which is crucial for managing mood, anxiety, and sleep.
These findings suggest that practicing yoga just twice a week could consistently maintain higher GABA levels, providing a natural, accessible treatment for depression.
Participants in both studies practiced a style of yoga called Iyengar, which emphasizes detail, precision, and the use of props to achieve accurate postural alignment. But any physical yoga practice that involves deep breathing and present moment awareness may be beneficial.
While more research is needed to fully understand the implications of yoga for depression, it’s proven to be a powerful supplement to traditional medical treatments.
Whether you’re currently being treated for MDD or you’ve just started noticing symptoms and are looking for a natural therapy that won’t cause side effects or drug interactions, give this time-tested practice a try. Yoga offers a truly holistic approach to wellness, blending physical postures, breath work, and mindfulness to support your journey towards mental and emotional balance.
References:
Results from the 2017 National Survey on Drug Use and Health: Detailed Tables
Major Depression – National Institute of Mental Health (NIMH)
COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide
Exploring the therapeutic effects of yoga and its ability to increase quality of life
Effect of Yoga involvement on mental health in times of crisis: A cross-sectional study – PMC
Effectiveness of yoga for major depressive disorder: A systematic review and meta-analysis – PMC
The Efficacy of Yoga as a Form of Treatment for Depression – PMC
Depression – National Institute of Mental Health (NIMH)
Evaluation of the Effectiveness and Efficacy of Iyengar Yoga Therapy on Chronic Low Back Pain
GABA Receptor – StatPearls – NCBI Bookshelf
Biological markers for the effects of yoga as a complementary and alternative medicine
A Mechanistic Model for Yoga as a Preventive and Therapeutic Modality – PMC
The Economic Burden of Adults with Major Depressive Disorder in the United States (2010 and 2018)
Story Source: Materials provided by Boston University Medical Center.
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