Is reducing depression as easy 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.
The reality is that there is a wealth of compelling research that supports exercise, including yoga as a way to help 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.
Some forms of exercise, however, can be more helpful for depression than others. An exercise routine should be moderately challenging as opposed to easy or light physical activity. Also a combination of aerobic, resistance, and strength training, as is often found in a yoga practice, can be most effective at boosting your mood and reducing depression.
There is an abundance of research pointing to yoga as a healing modality for treating depression. It has been discovered 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.
A study conducted in 2009 evaluated mood changes prior to and following yoga therapy. The moods of 54 participants, prior to and following 2 weeks of yoga therapy, were compared against one another. 64% of the study’s participants experienced a decrease in mood disturbance, while 53% where found to have reduced their depression symptoms.
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 says, “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 helpful 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%.
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.
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