Since the 1970s, meditation and other
stress-reduction techniques have been studied as possible treatments for
depression and anxiety. One such practice, yoga, has received less attention in
the medical literature, though it has become increasingly popular in recent
decades. One national survey estimated, for example, that about 7.5% of U.S.
adults had tried yoga at least once, and that nearly 4% practiced yoga in the
previous year.
Yoga classes can vary from gentle and accommodating to strenuous
and challenging; the choice of style tends to be based on physical ability and
personal preference. Hatha yoga, the most common type of yoga practiced in the
United States, combines three elements: physical poses, called asanas;
controlled breathing practiced in conjunction with asanas; and a short period
of deep relaxation or meditation.
Available reviews of a wide range of yoga practices suggest they
can reduce the impact of exaggerated stress responses and may be helpful for both anxiety and
depression. In this respect, yoga functions like other self-soothing
techniques, such as meditation, relaxation, exercise, or even socializing with
friends.
By reducing perceived stress and anxiety, yoga appears to
modulate stress response systems. This, in turn, decreases physiological
arousal — for example, reducing the heart rate, lowering blood pressure, and
easing respiration. There is also evidence that yoga practices help increase
heart rate variability, an indicator of the body's ability to respond to stress
more flexibly.
A small but intriguing study done at the University of Utah
provided some insight into the effect of yoga on the stress response by looking
at the participants' responses to pain. The researchers noted that people who
have a poorly regulated response to stress are also more sensitive to pain.
Their subjects were 12 experienced yoga practitioners, 14 people with fibromyalgia
(a condition many researchers consider a stress-related illness that is
characterized by hypersensitivity to pain), and 16 healthy volunteers.
When the three groups were subjected to more or less painful
thumbnail pressure, the participants with fibromyalgia — as expected —
perceived pain at lower pressure levels compared with the other subjects.
Functional MRIs showed they also had the greatest activity in areas of the
brain associated with the pain response. In contrast, the yoga practitioners
had the highest pain tolerance and lowest pain-related brain activity during
the MRI. The study underscores the value of techniques, such as yoga, that can
help a person regulate their stress and, therefore, pain responses.
Although many forms of yoga practice are safe, some are
strenuous and may not be appropriate for everyone. In particular, elderly
patients or those with mobility problems may want to check first with a
clinician before choosing yoga as a treatment option.
But for many patients dealing with depression, anxiety, or
stress, yoga may be a very appealing way to better manage symptoms. Indeed, the
scientific study of yoga demonstrates that mental and physical health are not
just closely allied, but are essentially equivalent. The evidence is growing
that yoga practice is a relatively low-risk, high-yield approach to improving
overall health.
Article courtesy of Harvard Health Publications
