Overcome Depression With Yoga And Exercise
Is reducing depression as simple as adopting a regular exercise routine? Many of us have heard that exercise such as yoga, biking, or swimming can improve mood. However, you may be wondering if this is an opinion or if there is solid scientific research indicating that exercise can really help people who are fighting depression.
It turns out that there is a wealth of evidence supporting the benefits of exercise, including yoga, for people suffering from depression. The 2008 Summary of the Physical Activity Guidelines by the U.S. Department of Health and Human Services states that many studies have verified that individuals who have a regular exercise routine start to feel better and experience definite relief from their depression symptoms.
It is, however, necessary to do the right type of exercise. The most effective forms of exercise for reducing depression are moderately challenging as opposed to very light physical activity. These may include aerobic exercise that incorporates strengthening elements. A yoga practice for example can be very useful alleviating depression.
Many research studies validate the claim that yoga increases emotional well being and combats depression. For example research indicates that levels of cortisol (a primary stress hormone) in the bloodstream are lowered following a yoga routine. Also established research has found that yoga improves serotonin levels.
One study done in 2009 looked at the effect of yoga therapy on mood. 54 participants went though 2 weeks of yoga therapy. The mood of each participant was evaluated prior to and after the period of yoga practice. It was found that 64% of the participants experienced reduced mood disturbance. Additionally 53% of participants found that their symptoms of depression had lessened.
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.
Weintraub also recommends yogic breathing exercises as a treatment for depression. These work by stimulating the vagus nerve, which is known to reduce symptoms of depression. It was found that one breathing technique in particular was able to bring about as great as a 73% improvement in major depression.
These studies and expert advice point to yoga as a potentially beneficial treatment and prevention option for individuals suffering from symptoms of depression. Weintraub says that it is not so important what yoga style you do; find the yoga class that’s right for 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 cautions that while many people start to feel better immediately following yoga practice, it is best to keep going for at least 9 months of continuous daily practice before considering going off anti-depressants.
Do you want more information aboutYoga Therapy and Depression? Find ways to alleviate your symptoms of Depression and see what yoga can do for you.