The Many Benefits of Yoga

In the chaos of modern day lives, it has never been more important to exercise both the body and the mind. Since the beginning of the COVID-19 crisis, this has become even more difficult, with social distancing and quarantine having huge effects on the public’s mental wellbeing. In fact, researchers found that on the first official day of the UK lockdown, there was a spike in feelings of anxiety and depression, from 16% of participants reporting said feelings on March 23rd to 38% on March 24th[1]. This spike was especially prevalent amongst those aged under 35. However, with people trapped indoors, and nothing to do but worry, the yoga industry has seen an increase in the online sales of mats and blocks, as people do workouts from home[2]. In recent years, the scientific community has taken an interest in the suggested benefits of yoga, with many studies proving that it is very beneficial for both the body and the mind. In light of this, Harvard Medical School has published an article[3] recommending yoga and meditation as a way of dealing with coronavirus anxiety.

A study conducted by Boston University[4] found that yoga boosts the production of GABA (Gamma-Aminobutyric Acid), a neurotransmitter that helps to reduce anxiety. This then leads to an improvement in mood, making a person feel euphoric. Yoga has also been used as cognitive behaviour therapy, as it lowers cortisol (the primary stress hormone) production, demonstrating it to be an effective form of stress relief. Research has suggested that practicing yoga three times a week, for three months led to an improvement in sleep quality, positivity and tranquility[5]

Breathing control and meditation have also been shown to be effective methods of stress reduction. These are two key principles in yoga, with yogic breathing shown[6] to harmonize the autonomic nervous system, which in turn shifts the balance from the sympathetic nervous system (relating to stress and anxiety) to the parasympathetic nervous system ( associated with calming the body). In fact, yoga was actually shown to be better than walking when it came to reducing anxiety[7].

It can also do great things for your self-esteem. Many yoga studios choose not to have mirrors on the walls, to encourage participants to focus on themselves, and not worry about what they might look like while posing. And while studies have shown that people who practice yoga are more aware of their bodies, these same people are also much less critical of their appearance than others. Because of this quality, yoga has been integral in the treatment of eating disorders[8], and is often used in programmes to promote body positivity.

Yoga can benefit the body both inside and out. As well as the effect it can have on your mental health, it is also very beneficial for internal organs too. The relaxation exercises taught in yoga classes can help your circulation, compressing and decompressing veins, leading to a stronger flow of oxygen-rich blood. Poses such as the Warrior pose, Bow pose and Downward Dog can all help with this, with a trial published in 2014 suggesting that yoga actively improves cardio-metabolic health[9]. It can also help the heart by reducing blood pressure, with one study suggesting that even just two weeks of yoga can make a positive difference in cardiovascular function of a healthy individual[10].

Various poses are also proven to stimulate the pancreatic hormonal secretions, as certain poses compress the abdomen, helping to reduce the risk of diabetes. Yoga has also been linked to lowering the blood sugar level in Type ll diabetics, and studies have suggested that it can even rejuvenate beta cells of the pancreas, meaning that insulin levels in Type l diabetics can be increased[11]. Furthermore, as it is an exercise, regularly practicing yoga helps to burn fat, and can even influence metabolism. It has also been proven to help spinal pain[12], and improve muscle strength, increase joint mobility and soft tissue flexibility.

Yoga has also become intrinsically linked with mindfulness in recent years. Mindfulness is defined to be ‘the ability to be fully present in the moment’, by the meditation app Headspace, and has been proven to spread across many different aspects of life, from sleep quality to diet, and of course, lowering stress. As endless studies on its benefits rolled out, global companies took notice, and started to invest in mindfulness. In some cases, it was even brought into the boardroom, with Google employees meditating before and after meetings. Aetna, a leader in the movement to instil positive psychological practices at work, started a mindfulness training program that included yoga and meditation. More than a quarter of Aetna’s 50,000 employees took part, and the results were very positive. Sleep quality improved by 20% and stress levels dropped by 28%. The company also reported that on average, mindfulness participants gained 62 minutes of productivity per week, which was estimated to be a $3000 increase per employee in productivity each year[13].

Other companies such as Nike and Apple offer free in-office yoga classes, as well as meditation rooms that employees are free to use at any time. Even as working from home becomes the norm, the yoga and wellness industry is also moving online, allowing us to access it from anywhere. As a total mind-body workout that has never been easier to do in your living room, now is the time to roll out your mat and stretch into Child’s pose.

By Lauren Greenan, Intern at The Career Farm

[1]https://www.independent.co.uk/life-style/health-and-families/health-news/coronavirus-shutdown-anxiety-depression-spike-study-nhs-doctors-nurses-a9437091.html

[2] https://www.cnbc.com/2020/03/27/coronavirus-nike-gets-more-exercise-app-users-and-its-driving-online-sales.html

[3]https://economictimes.indiatimes.com/news/international/world-news/harvard-medical-school-recommends-yoga-meditation-to-deal-with-coronavirus-anxiety/articleshow/74646695.cms?from=mdr

[4] https://www.liebertpub.com/doi/full/10.1089/acm.2010.0007 (Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study)

[5] https://www.forbes.com/sites/alicegwalton/2019/11/15/yoga-may-help-reduce-symptoms-of-depression-and-anxiety/

[6] https://www.ncbi.nlm.nih.gov/pubmed/15750381 (Yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model)

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/ (Effects of Yoga vs Walking on mood and anxiety)

[8] https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat

[9] https://journals.sagepub.com/doi/abs/10.1177/2047487314562741?journalCode=cprc

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221193/ (Effect of yoga and meditation on Cardiovascular function)

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/ (Yoga and rejuvenation of pancreatic beta cells)

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278133/ (Effectiveness of yoga in treating spinal (back and neck) pain: A systematic review)

[13] https://hbr.org/2015/12/the-busier-you-are-the-more-you-need-mindfulness