Yoga for Mental Health
Having recently completed the practical elements of the 200hr Yoga Teacher Training course I was on, I have been working to complete the written course work. One of the tasks was an research essay on an area of yoga close to our hearts. For me this was yoga and mental health, I wanted to share a snippet of my findings with you.
In recent decades, yoga has garnered significant attention as a holistic practice beneficial for both physical and mental health. Originally rooted in ancient Indian philosophy, yoga has evolved into a widely accepted practice across cultures, often associated primarily with physical postures (asanas). However, yoga encompasses a variety of elements including breath control (pranayama), meditation, and ethical principles (yamas and niyamas) that collectively contribute to overall wellbeing. This multifaceted approach allows individuals to engage not only their bodies but also their minds, fostering a deeper connection that enhances both physical and mental health.
Research increasingly supports the notion that yoga can play a crucial role in improving mental health outcomes, particularly by influencing the nervous system's functioning. The nervous system, which plays a vital role in regulating stress responses, emotional regulation, and overall psychological health, interacts dynamically with the various practices of yoga. Understanding these connections offers valuable insights into how the integration of yoga into daily routines can enhance mental resilience and emotional stability, making it a critical tool in contemporary mental health care.
As society grapples with rising rates of mental health issues, including anxiety, depression, and stress related disorders, the exploration of holistic and accessible interventions becomes imperative. The World Health Organization (WHO) has reported alarming statistics indicating that over 264 million people globally suffer from depression, with anxiety disorders being among the most common mental health conditions (WHO, 2020). Such figures underscore the urgent need for effective interventions that can promote mental health and wellbeing. Yoga, with its integrative approach, presents a promising avenue for addressing these challenges.
Yoga is particularly noteworthy in its potential to serve as a preventative measure against the onset of mental health disorders. Regular practice can install resilience and coping skills that help individuals navigate life's challenges more effectively. By fostering self-awareness and emotional regulation, yoga empowers individuals to cultivate a more profound understanding of their mental states, which is critical for maintaining mental health.
The Role of the Nervous System
The nervous system is integral to regulating mental health and is divided into two main components: the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS includes the brain and spinal cord, while the PNS consists of all nerves outside the CNS. Within the PNS, the autonomic nervous system (ANS) is particularly relevant when discussing mental health, comprising the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
Sympathetic vs. Parasympathetic Nervous System
The Sympathetic Nervous System (SNS) is often termed the "fight or flight" system, the SNS prepares the body to respond to perceived threats. This activation results in physiological changes, such as increased heart rate, elevated blood pressure, and the release of stress hormones like adrenaline and cortisol (McEwen, 2007). While these responses are adaptive in the short term, chronic activation of the SNS due to prolonged stress can lead to negative health outcomes, including anxiety, depression, and cardiovascular diseases.
The Parasympathetic Nervous System (PNS) is a direct contrast, the PNS is referred to as the "rest and digest" system, promoting relaxation by slowing heart rate and facilitating digestion. A balanced ANS is crucial for mental health, allowing individuals to transition effectively between stress and relaxation states (Porges, 2011).
The interplay between the SNS and PNS is significant for understanding how yoga impacts mental health. Through its practices, yoga can help modulate these systems, fostering a state of balance that promotes wellbeing.
How Yoga Influences Mental Health
Yoga is a multifaceted practice that includes asanas (physical postures), pranayama (breath control), meditation, and ethical guidelines (yamas and niyamas). Each of these components contributes uniquely to mental health. Given the extensive evidence supporting yoga’s benefits for mental health, integrating it into conventional mental health care can be highly advantageous.
While yoga should not replace traditional treatments such as therapy or medication, it can serve as a valuable complement. Mental health professionals could encourage clients to explore yoga as part of their overall treatment plans, emphasising its potential to enhance emotional wellbeing and coping skills.
I will be sharing more of this research as I complete it.
