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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 ›
- Exercise proven better for your mental health than money - Big Think ›
- Study confirms lifting weights reduces depression - Big Think ›
Scientists find routes using arches of chaos that can lead to much faster space travel.
- Researchers discovered a route through the Solar System that can allow for much faster spacecraft travel.
- The path takes advantage of "arches of chaos" within space manifolds.
- The scientists think this "celestial superhighway" can help humans get to the far reaches of the galaxy.
Humanity could be making its way through the Solar System much faster thanks to the discovery of a new superhighway network among space manifolds. Don't get your engines roaring along this "celestial autobahn" just yet, but the researchers believe the new pathways can eventually be used by spacecraft to get to the outer reaches of our Solar System with relative haste.
The celestial highway could get comets and asteroids from Jupiter to Neptune in less than a decade. Compare that to hundreds of thousands or even millions of years it might ordinarily take for space objects to traverse the Solar System. In a century of travel along the new routes, a 100 astronomical units could be covered, project the scientists. For reference, an astronomical unit is the average distance from the Earth to the Sun or about 93 million miles.
The international research team included Nataša Todorović, Di Wu, and Aaron Rosengren from the Belgrade Astronomical Observatory in Serbia, the University of Arizona, and UC San Diego. Their new paper proposes a dynamic route, going along connected series of arches within so-called space manifolds. These structures, coming into existence from gravitational effects between the Sun and the planets, stretch from the asteroid belt to past Uranus.
The most pronounced of these structures are linked to Jupiter by its strong gravitational pull, explained UC San Diego's press release. They influence the comets around the gas giant as well as smaller space objects called "centaurs," with are like asteroids in size but exhibit the composition of comets.
This animation shows space manifolds over a hundred years. Each frame of the animation shows how the arches and substructures appear over three-year increments.
Credit: Nataša Todorović, Di Wu and Aaron Rosengren/Science Advances
"Space manifolds act as the boundaries of dynamical channels enabling fast transportation into the inner- and outermost reaches of the Solar System," write the researchers. "Besides being an important element in spacecraft navigation and mission design, these manifolds can also explain the apparent erratic nature of comets and their eventual demise."
A closer image of the manifolds showing colliding and escaping objects.
Credit: Science Advances
The researchers discovered the structures by analyzing collected numerical data on the millions of orbits in the Solar System. The scientists figured out how these orbits were contained within known space manifolds. To detect the presences and structure of the space manifolds, the team employed the fast Lyapunov indicator (FLI), used to detect chaos. The scientists ran simulations to compute how the trajectories of particles approaching different planets like Jupiter, Uranus and Neptune would be affected by possible collisions and the manifolds.
While the results are encouraging, the next step is to figure out how these arches can be used by spacecraft for much speedier travel. It's also not clear how similar manifolds work near Earth. Also unclear is how they impact our planet's run-ins with asteroids and meteorites or any of the man-made objects floating up in space near us.
Check out the new paper "The arches of chaos in the Solar System" in Science Advances.
A new episode of "Your Brain on Money" illuminates the strange world of consumer behavior and explores how brands can wreak havoc on our ability to make rational decisions.
- Effective branding can not only change how you feel about a company, it can actually change how your brain is wired.
- Our new series "Your Brain on Money," created in partnership with Million Stories, recently explored the surprising ways brands can affect our behavior.
- Brands aren't going away. But you can make smarter decisions by slowing down and asking yourself why you're making a particular purchase.
How Apple and Nike have branded your brain | Your Brain on Money | Big Think youtu.be
Brands can manipulate our brains in surprisingly profound ways. They can change how we conceptualize ourselves and how we broadcast our identities out to the social world. They can make us feel emotions that have nothing to do with the functions of their products. And they can even sort us into tribes.
To grasp the power of brands, look to Apple. In the 1990s, the company was struggling to compete with Microsoft over the personal computer market. Despite flirting with bankruptcy in the mid-1990s, Apple turned itself around to eventually become the most valuable company in the world.
That early-stage success wasn't due to superior products.
"People talk about technology, but Apple was a marketing company," John Sculley, a former Apple marketing executive, told The Guardian in 1997. "It was the marketing company of the decade."
So, how exactly does branding make people willing to wait hours in line to buy a $1,000 smartphone, or pay exorbitant prices for a pair of sneakers?
Branding and the brain
For more than a century, brands have capitalized on the fact that effective marketing is much more than simply touting the merits of a product. Some ads have nothing to do with the product at all. In 1871, for example, Pearl Tobacco started advertising their cigarettes through branded posters and trading cards that featured exposed women, a trend that continues to this day.
It's crude, sure. But research shows that it's also remarkably effective, even on monkeys. Why? The answer seems to center on how our brains pay special attention to information from the social world.
"In theory, ads that associate sex or status with specific brands or products activate the brain mechanisms that prioritize social information, and turning on this switch may bias us toward the product," wrote neuroscience professor Michael Platt for Scientific American.
Brands can burrow themselves deep into our subconscious. Through ad campaigns, brands can form a web of associations and memories in our brains. When these connections are robust and positive, it can change our behavior, nudging us to make "no-brainer" purchases when we encounter the brand at the store.
It's a marketing principle that's related to the work of Daniel Kahneman, a psychologist and economist who won the 2002 Nobel Memorial Prize in Economic Sciences. In his book "Thinking Fast and Slow", Kahneman separates thinking into two broad categories, or systems:
- System 1 is fast and automatic, requiring little effort or voluntary control.
- System 2 is slow and requires subjective deliberation and logic.
Brands that tap into "system 1" are likely to dominate the competition. After all, it's far easier for us as consumers to automatically reach for a familiar brand than it is to analyze all of the available information and make an informed choice. Still, the most successful brands can have an even deeper impact on our psychology, one that causes us to conceptualize them as something like a family member.
A peculiar relationship with brands
Apple has one of the most loyal customer bases in the world, with its brand loyalty hitting an all-time high earlier this year, according to a SellCell survey of more than 5,000 U.S.-based smartphone users.
Qualitatively, how does that loyalty compare to Samsung users? To find out, Platt and his team conducted a study in which functional magnetic resonance imaging scanned the brains of Samsung and Apple users as they viewed positive, negative, and neutral news about each company. The results revealed stark differences between the two groups, as Platt wrote in "The Leader's Brain":
"Apple users showed empathy for their own brand: The reward-related areas of the brain were activated by good news about Apple, and the pain and negative feeling parts of the brain were activated by bad news. They were neutral about any kind of Samsung news. This is exactly what we see when people empathize with other people—particularly their family and friends—but don't feel the joy and pain of people they don't know."
Meanwhile, Samsung users didn't show any significant pain- or pleasure-related brain activity when they saw good or bad news about the company.
"Interestingly, though, the pain areas were activated by good news about Apple, and the reward areas were activated by bad news about the rival company—some serious schadenfreude, or "reverse empathy," Platt wrote.
The results suggest a fundamental difference between the brands: Apple has formed strong emotional and social connections with consumers, Samsung has not.
Brands and the self
Does having a strong connection with a brand justify paying higher prices for their products? Maybe. You could have a strong connection with Apple or Nike and simultaneously think the quality of their products justifies the price.
But beyond product quality lies identity. People have long used objects and clothing to express themselves and signal their affiliation with groups. From prehistoric seashell jewelry to Air Jordans, the things people wear and associate with signal a lot of information about how they conceptualize themselves.
Since the 1950s, researchers have examined the relationship between self-image and brand preferences. This body of research has generally found that consumers tend to prefer brands whose products fit well with their self-image, a concept known as self-image congruity.
By choosing brands that don't disrupt their self-image, consumers are able not only to express themselves personally, but also broadcast a specific version of themselves into the social world. That might sound self-involved. But on the other hand, humans are social creatures who use information from the social world to make decisions, so it's virtually impossible for us not to make inferences about people based on how they present themselves.
Americus Reed II, a marketing professor at the University of Pennsylvania, told Big Think:
"When I make choices about different brands, I'm choosing to create an identity. When I put that shirt on, when I put that shirt on — those jeans, that hat — someone is going to form an impression about what I'm about. So, if I'm choosing Nike over Under Armour, I'm choosing a kind of different way to express affiliation with sport. The Nike thing is about performance. The Under Armour thing is about the underdog. I have to choose which of these different conceptual pathways is most consistent with where I am in my life."
Making smarter decisions
Brands may have some power over us when we're facing a purchasing decision. So, considering brands aren't going away, what can we do to make better choices? The best strategy might be to slow down and try to avoid making "automatic" purchasing decisions that are characteristic of Kahneman's fast "system 1" mode of thinking.
"I think it's important to always pause and think a little bit about, "Okay, why am I buying this product?" Platt said.
As for getting out of the brand game altogether? Good luck.
"I've heard lots of people push back and say, "I'm not into brands,"" Reed II said. "I take a very different view. In some senses, they're not doing anything different than what someone who affiliates with a brand is doing. They have a brand. It's just an anti-brand brand."
Powerful branding can not only change how you feel about a company, it can actually change how your brain is wired.
- Powerful branding can not only change how you feel about a company, it can actually change how your brain is wired.
- "We love to think of ourselves as rational. That's not how it works," says UPenn professor Americus Reed II about our habits (both conscious and subconscious) of paying more for items based primarily on the brand name. Effective marketing causes the consumer to link brands like Apple and Nike with their own identity, and that strong attachment goes deeper than receipts.
- Using MRI, professor and neuroscientist Michael Platt and his team were able to see this at play. When reacting to good or bad news about the brand, Samsung users didn't have positive or negative brain responses, yet they did have "reverse empathy" for bad news about Apple. Meanwhile, Apple users showed a "brain empathy response for Apple that was exactly what you'd see in the way you would respond to somebody in your family."