Do different forms of exercise, such as yoga, biking, or running really provide help for people fighting depression? Most of us are familiar with the idea that exercise provides positive benefits for individuals seeking to combat depression. However, you may be unsure whether this is just an opinion or a reality that is supported by documented research.
The reality is that there is a wealth of convincing research that supports exercise, including yoga as a modality for helping treat depression. As stated in the 2008 Summary of the Physical Activity Guidelines put out by the U.S. Department of Health and Human Services, there are in fact many research studies that claim that those who adopt a regular exercise routine feel better and experience reduction in symptoms of depression.
It is, however, important to do the right type of exercise. The most beneficial forms of exercise for reducing depression are moderately challenging as opposed to very light physical activity. These could include aerobic exercise that incorporates strengthening elements. A yoga practice for example can be very useful alleviating depression.
There is an abundance of research pointing to yoga as a healing modality for treating depression. It has been found that levels of the stress hormone cortisol are greatly reduced after a yoga practice. In addition, studies reveal that yoga results in higher levels of serotonin, a hormone responsible for feeling good.
Research carried out in 2009 examined mood changes before and after yoga therapy. The study compared the mood of 54 people before starting yoga and following two weeks of practice. The results revealed that 64% of participants had reduced their mood problems and 53% reported a reduction in symptoms of depression.
Take it from expert Amy Weintraub, who has not only authored Yoga for Depression and founded LifeForce Yoga, but has suffered from depression earlier in her own life. She states that, “When the mind is absorbed in a negative spiral of thoughts, whether it is anxiety based or depression, the mind needs something to focus on that takes it away from that negative spiral.” She continues to explain that yoga for depression does exactly that.
In addition Weintraub claims that practicing yogic breathing can be useful for depression. Yogic breathing or prananyama stimulates the vagus nerve, which has been found to reduce depression. One particular breathing practice can actually reduce major depression as much as 73%.
The body of research as well as expert advice supports yoga therapy as a method to effectively reduce depression and increase emotional well being. Weintraub points out that it is not the particular style of yoga that is important. Find a yoga practice that feels right to you. “Find a teacher,” she advises, “which makes you feel, when you walk out the door, like your life has changed in that moment. That you are fresh and alive.” Weintraub also warns people who are new to yoga not to alter their medication. Even though many people start seeing improvement right away, it is better to wait for no less than 9 months of regular yoga practice before even thinking about stopping your prescription anti-depressants.
Want to learn more about Yoga Therapy for Depression? Find out about causes of and treatment for Depression and feel better naturally. See what Yoga can do for you!