Yoga: Why it works for your brain and body

Yoga comes in so many ‘flavours’ these days that most people have at least given it a try. There’s cardio-infused yoga for those who like to feel their heart pumping, there’s hot yoga for those who love a good sweat session, there’s even ‘broga’ now (that’s yoga- for Bro’s!)

It’s accessibility accounts for some of its popularity- you can participate no matter what your age, gender or fitness level. However, yoga has gained true converts due to its power to strengthen and heal- not just the body, but the mind also.

Here’s a little synopsis of the research into yoga’s mental health benefits. A meta analytic study conducted by Duke University found yoga improved the symptoms of depression, ADHD, schizophrenia and sleep disorders. Several others have demonstrated improvements in anxiety levels- comparable to improvements gained from medication. A hospital-based study in the US conducted by Shannahoff-Khalsa et al (1999) showed yoga to benefit clients with Obsessive Compulsive Disorder. It has been linked to improvements in mood, anxiety and behaviour in high school students, and increased wellbeing in the workplace. It has been shown to assist with memory, recall and concentration.

I recently interviewed Rachael Day, yoga instructor from RDX training. Her trauma-aware yoga is a specialised functional yoga designed to benefit those who have experienced both physical and emotional pain. She works with defence force members who report improved sleep, improved responses to stress and decreased avoidance of anxiety provoking places and people. She advocates for yoga as a part of family practice- where families reconnect through their shared experience of yoga.

At this point you may be wondering just how ‘stretching’ can have such a profound impact on your wellbeing? And could other forms of exercise or socialising give the same benefits?

Let’s look at the science behind it to answer this question.

Researchers at Boston University and McLean hospital found that yoga increases the level of gamma-aminobutyric acid, or GABA, a chemical in the brain that helps to regulate nerve activity. Increased GABA in the brain produces a relaxation response. This deep relaxation response differs from the physiological state needed to participate in other forms of exercise or social activities. Those activities require adrenalin, therefore reducing your state of relaxation.

The relaxation taught in yoga enables us to regulate our physiological responses while engaging in physical exertion- meaning we ‘override’ our initial physical response (which is to cease anything mildly unpleasant) through our sticking at the pose while shifting the focus to our breath. This breathing calms our central nervous system.

This principle can also be applied metaphorically to life’s challenges. When we face a hard situation, we can choose to accept it, embracing the challenge until it ceases to be a struggle for us.

Let’s get down to some neurobiology. The state of arousal created through yoga involves increased GABA and decreased adrenalin and cortisol. When the body is relaxed the threat response is switched off. Your body then slows down the rate of usage of fatty acids and sugar for peripheral muscle energy. Sodium leaves the inside of cells. This slows the rate of nerve firing, heart and respiration rate. The blood becomes more oxygenated, alkalinity and acidity is rebalanced and muscle tension therefore reduces.

The benefits can also be seen for cognition. Yoga teaches us to experience one thing in the present moment, to embrace discomfort with strength and resilience, and to bring mindfulness to our practice. Yoga also encourages non-judgmental acceptance of ourselves, our thoughts and our abilities. Results in yoga are achieved through patience and perseverance. It teaches increased body awareness and a mind-body connection.

If you have some preconceived notions that yoga is for the very flexible, not athletic enough or just for ‘alternative’ types, think again! LeBron James credits yoga for his incredible stamina and as a tool to manage his lower back issues. Serena Williams practices yoga and pilates when she’s not on the court. The NZ All Blacks even have their own yoga coach!

There’s no shortage of yoga classes in just about every area- each with a slightly different spin. You can practice at home, at the gym, or your office in a lunch break! Consider yoga as one piece of the puzzle that may boost your mental and emotional health. Even without the benefits described above, there’s a lot to be said for taking time out just for you. To paraphrase a famous yoga quote: It’s not about being good at something; it’s about being good to yourself.

So Namaste guys- and enjoy your yoga!