Whilst not designed to treat anxiety and depression, a large body of research indicates that for some people, Yoga is an effective way to manage symptoms and progressive stress and anxiety. Boston University School of Medicine, NY Medical Collage and Harvard all uncovered that people who are assigned to the regular practice of yoga that also include breath regulator exercises have significantly improved mental health after a three-month trial (study published in the Journal of Psychiatric Practice). 

The researchers split 32 participants with major depressive disorder into two groups: the high-dose group would take a 90-minute yoga class that included coherent breathing (a form of slow, controlled breath) three times a week, and do four 30-minute yoga sessions at home each week. The low-dose group was to take two yoga classes and do three at-home sessions. The respective treatments each lasted 12 weeks.

To measure the participants’ mental health, and any changes over time, the researchers had them fill out questionnaires measuring anxiety, depression, positive/negative emotions, and sleep quality, at the beginning of the study and every four weeks thereafter. Among 8,000 participants, each four-hour chunk of weekly exercise reduced the risk of a future depressive episode by 17%. 

Yoga’s benefits are more than physical, especially when used in conjunction with breathing exercises. Much research has shown that the practice impacts the stress response, changes reactivity to fear, and even quiets the self-referential centres of the brain, which appear to be particularly active in people with depression and anxiety. Slow breathing alone has been shown to be responsible for calming behaviour, which may also be part of why yoga and meditation are effective for certain mental health issues.

Providing evidence-based data is helpful in getting more individuals to try yoga as a strategy for improving their health and well-being. The informative nature of the literature is providing education and know-how surrounding how yoga works and the holistic benefits that coincide.