Depression is one of the most common mental health conditions, affecting more than 21 million adults and 3.7 million children in the US alone. And according to the World Health Organization, the severity and number of people diagnosed have increased by 25% since 2020.
Nearly 1 in 5 American adults have been diagnosed with depression!
Fortunately, there is a natural, proven treatment that provides significant relief: yoga. In this article, we explore what current research says about the benefits of yoga for depression, and how we can integrate this age-old mindfulness practice with other medical modalities for major depressive disorder (MDD).
But first, let’s dig a little deeper into what MDD is.
Understanding depression
MDD is a potentially debilitating condition that can manifest in a variety of ways – and goes far beyond temporary feelings of sadness. In fact, it is the leading cause of disability claims worldwide.
It is a chronic condition that can significantly disrupt your daily life. Symptoms vary widely but may include:
- Persistent sadness or hopelessness
- Reduced or lost interest in activities you used to enjoy
- Changes in appetite and/or weight
- Problems sleeping or sleeping too much
- Fatigue or loss of energy
- 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 treated for depression never fully recover. That’s why it’s so essential to explore alternative and complementary treatments, including yoga.
Does yoga help with depression?
Yoga is a thousands-year-old practice that is now widely recognized for its therapeutic effects on both mental and physical health. Its benefits extend beyond the mat and impact emotional well-being in several ways:
- Enhanced synergy between body and mind: Yoga encourages greater awareness of the body’s signals, creating greater harmony between physical and mental states.
- Present moment awareness: Yoga practice uses mindfulness, which can help you live in the present and reduce rumination about stressful thoughts and events. This is an important, common symptom of depression.
- Stress Reduction: Through controlled breathing and meditation, yoga reduces stress levels, which directly impacts the physiological factors that contribute to MDD.
- Emotional balance: Yoga supports emotional resilience and stability, allowing you to deal with life’s ups and downs with more equanimity.
- Improvements in physical health: The physical benefits of yoga, such as increased cardiovascular endurance and reduced pain, can contribute to your overall sense of well-being.
- Community and connection: Group exercise classes can provide a sense of support and connection, counteracting the isolation that often occurs with depression.
With so many far-reaching, positive effects, yoga is not just an exercise. It is a comprehensive tool for healing and self-discovery, offering a path out of the figurative darkness caused by depression.
How to experience the benefits of yoga for depression
Recent research from Boston University School of Medicine has highlighted 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 given a high dose of yoga (three sessions per week) and the other 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 Streeterassociate professor of psychiatry and neurology at Boston University School of Medicine and psychiatrist at Boston Medical Center, yoga can help relieve MDD symptoms in both “people who are not taking antidepressants and those who have been taking a stable dose of antidepressants and have not yet achieved resolution of their symptoms.”
Another study from Boston University School of Medicine found similar results, but went a step further by conducting brain scans on participants. MRIs revealed that yoga increases levels of gamma-aminobutyric acid (GABA) in the brain for about four days after a session.
GABA is the major inhibitory neurotransmitter in the central nervous system. It helps slow 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 can maintain consistently higher GABA levels, providing a natural, accessible treatment for depression.
Participants in both studies practiced a style of yoga called Iyengar, which emphasizes details, precision and the use of props to achieve precise postural alignment. But any physical yoga practice that involves deep breathing and awareness of the present moment can be helpful.
Although more research is needed to fully understand the implications of yoga for depression, it has been proven to be a powerful addition to traditional medical treatments.
Whether you’re being treated for MDD or are just starting to notice symptoms and are looking for a natural therapy that doesn’t cause side effects or drug interactions, give this proven practice a try. Yoga offers a truly holistic approach to wellbeing, combining physical postures, breathing exercises and mindfulness to support your journey towards mental and emotional balance.
References:
Results of the 2017 National Survey on Drug Use and Health: detailed tables
Major Depression – National Institute of Mental Health (NIMH)
Research into 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 depressive disorders: 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 in chronic low back pain
GABA Receptor – StatPearls – NCBI Bookshelf
Biological markers for the effects of yoga as 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 supplied by Boston University Medical Center.