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Yoga may ease symptoms of depression, according to new research
According to the analysis, the more yoga sessions a person did each week, the less they struggled with depressive symptoms.
- Depressive disorders are the leading cause of disability worldwide, affecting over 340 million people.
- According to a new study in the British Journal of Sports Medicine, yoga sessions may be able to ease depressive symptoms in people with mental health conditions such as depression, anxiety, and bipolar disorder.
- Mindfulness, meditation, and breathing control techniques are all things that have been proven effective in reducing depressive symptoms. Traditional yoga practices typically include a combination of these things and therefore may actually have more of a positive impact.
Yoga can be used as a form of exercise and self-help
Depressive disorders are the leading cause of disability worldwide.
Photo by fizkes on Shutterstock
Globally, mental disorders such as the ones highlighted throughout this article are responsible for up to 32% of disability-adjusted life years (which is described as a year of 'healthy' life lost). Depressive disorders are the leading cause of disability worldwide, affecting over 340 million people.
With COVID-19 lockdowns preventing people from accessing their regular workout routines, many are beginning to look for alternatives - and this is where yoga can help, according to new research. While typical treatments are still effective for those who are able to experience them, there may be another way to combat symptoms of depression.
According to a new study in the British Journal of Sports Medicine, yoga sessions may be able to ease depressive symptoms in people with mental health conditions such as depression, anxiety, and bipolar disorder.
To assess whether physically engaging yoga practices were able to alleviate depressive symptoms in people with a diagnosed mental disorder, 19 studies were included in a large-scale systematic review, and 13 additional studies were included in a meta-analysis review for this experiment.Jacinta Brinsley, a doctoral candidate at the University of South Australia (and lead on the study) explains: "Exercise has always been a great strategy for people struggling with these feelings, as it boosts both mood and health."
How can yoga ease depression symptoms?
Study shows the more yoga you do, the less depressive symptoms you may feel.
Photo by Rawpixel.com on Shutterstock
Within the 1712 individuals across these 32 studies, disorders of depression, post-traumatic stress, schizophrenia, anxiety, alcohol dependence, and bipolar were present.
Participants did 1-2 yoga sessions per week which varied between 20 to 90 minutes long. According to Brinsley, "This is any kind of yoga where 'asana' (the postures and movements) are at the main focus." Brinsley also explained that most yoga classes found online or in gyms or studios in Western society would fit these criteria.
These yoga sessions were completed weekly for about 2.5 months across all studies reviewed in this project. The results found through Brinsley's team analysis were that yoga moderately eased depressive symptoms compared with other self-help treatments (or lack of treatment) across the mental health spectrum.
The analysis proves that some conditions seemed to benefit more than others, with the highest success being among individuals who were diagnosed with depressive disorders. Yoga was less effective for those with schizophrenia and those struggling with alcohol use disorders. There was no positive impact listed for those who struggled with depression that stemmed from PTSD.
According to the analysis, the more yoga sessions a person did each week, the less they struggled with depressive symptoms and the better they felt.
Different mechanisms work for us to improve our physical and mental health as we exercise.
Exercise has been widely known for its physical and mental health benefits, with increasing blood circulation to the brain (especially to areas like the amygdala and hippocampus), which both play roles in controlling our motivation, moods, and responses.
One of the mechanisms that work for us, bettering our physical and mental health when we exercise is the release of endorphins. Another important mechanism that helps is the body's central stress response system (the hypothalamic-pituitary-adrenal axis), along with the ability for yoga (or other kinds of exercise) to improve sleep quality.
Mindfulness, meditation, and breathing control techniques are all things that have been proven effective in reducing depressive symptoms. Traditional yoga practices typically include a combination of these things and therefore may actually have more of a positive impact beyond mindfulness, breathing exercises, or exercise used individually.
Connecting the body to the mind through yoga practices.
One of the most helpful things when dealing with mental health conditions is awareness and proactivity. Understanding the problem and working to find a solution. Yoga practices often teach that the body, mind, and spirit are all connected. When you do work in one area, it impacts your whole system.
Laurie Hyland Robertson, who co-authored the book "Understanding Yoga Therapy", explains: "We can expect that leg exercises, especially when you approach it in a mindful and purposeful way, can not only affect your quadriceps, but also your emotional state, your body's physiology, and even your mental outlook."
Yoga can be treated as any treatment plan - individualized for each patient.
Robertson also explains that yoga is an extremely unique treatment plan that offers something for everyone, as "the results of this analysis underscore the importance of working with a professional who can tailor yoga practices to the individual, adapting the care plan as needed."
- How to meditate when you're bad at it - Big Think ›
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- Study confirms lifting weights reduces depression - Big Think ›
The team caught a glimpse of a process that takes 18,000,000,000,000,000,000,000 years.
- In Italy, a team of scientists is using a highly sophisticated detector to hunt for dark matter.
- The team observed an ultra-rare particle interaction that reveals the half-life of a xenon-124 atom to be 18 sextillion years.
- The half-life of a process is how long it takes for half of the radioactive nuclei present in a sample to decay.
A study looks at the ingredients of a good scare.
Catching fear in a bottle<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDYyNzg1Ny9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyOTQwMTcyMn0.WtpJ1E_dhK2o09fBpKARynj4_p5NXeklgsXsbd7xr9w/img.jpg?width=980" id="8ff51" class="rm-shortcode" data-rm-shortcode-id="f10dd9188b173f4a36e85e9325507c6b" data-rm-shortcode-name="rebelmouse-image" />
Credit: Photo Boards/Unsplash<p>Previous studies have tracked physiological signs of fear arousal, but none have established a one-to-one correlation between that arousal and specific, actual fear events.</p><p>Andersen says that much of the research has been conducted in lab settings with weak fear stimuli, observing subjects as they experience things like scary videos. Scares in these situations tend to be weak and difficult to measure. Even harder to track in these situations is the link between enjoyment and fear. </p>
Eyes everywhere<iframe src="https://player.vimeo.com/video/109695164" width="100%" height="480" frameborder="0" scrolling="no" class="rm-shortcode" data-rm-shortcode-id="267ba87cfb8591ed5830499574d2272a"></iframe><p>Andersen and his colleagues conducted their experiments at <a href="https://dystopia.dk" target="_blank" rel="noopener noreferrer">Dystopia</a> Haunted House, a commercial attraction in Vejle, Denmark constructed in an old, run-down factory. The Recreational Fear Lab has a long-standing partnership with the spook shack.</p><p>They outfitted 100 volunteers with heart monitors and sent them on their terrifying way through the 50-room horror mansion. The facility incorporates a number of fright mechanisms including frequent jump scares in which a sudden threat takes a visitor by surprise.</p><p>Researchers surreptitiously observed their participants on closed-circuit video as they made their way through the attraction. They tracked each individual's scares, scoring them for intensity according to their visible reactions. After exiting the attraction, individuals self-reported their experiences in the haunted house.</p><p>Combining these self-reports with observer notes and each participant's heart-rate data gave the researchers subjective, behavioral, and physiological insights into the ways in which fear is experienced, and when it's a good thing or not.</p>
A pair of inverted U-shapes<p>In analyzing their data, the researchers saw two separate inverted u-shape curves. One depicted participants' enjoyment based on their self-reports and observed behavior. A similar u-curve was detected in their heart rates showing that just the right amount of heartbeat acceleration is associated with fun, but too much is too much. It's the terror Goldilocks zone.</p><p>Says Andersen, "If people are not very scared, they do not enjoy the attraction as much, and the same happens if they are too scared. Instead, it seems to be the case that a 'just-right' amount of fear is central for maximizing enjoyment."</p><p>The research suggests that being scared is enjoyable when it represents just a quick minor physiological deviation from one's normal state. When it goes on too long, however, or triggers too severe a physiological change, it becomes disturbing. Game over.</p><p>Andersen notes that this is not dissimilar to the factors known to make interpersonal play enjoyable: just the right amount of uncertainty and surprise. These are, maybe not coincidentally, also the ingredients of a successful joke.</p>
A meteorite that smashed into a frozen lake in Michigan may explain the origins of life on Earth, finds study.
- A new paper reveals a meteorite that crashed in Michigan in 2018 contained organic matter.
- The findings support the panspermia theory and could explain the origins of life on Earth.
- The organic compounds on the meteorite were well-preserved.
Meteor streaks through Michigan sky<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="80b7f30820153b35fc515592d7475f53"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/EPu2qnqMYBo?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
The meteorite that smashed into Strawberry Lake carried pristine extraterrestrial organic compounds.
Credit: Field Museum