The Body/Mind Connection
The effects of Yoga on Depression
With the cold winter months upon us, many people start to feel the effects of the cold and dark weather. It is the time of year that feelings of depression are the most prevalent. Depression may be described as feeling sad, blue, unhappy, miserable, or down in the dumps. Most of us feel this way at one time or another for short periods. But true clinical depression is a mood disorder in which feelings of sadness, loss, anger, or frustration interfere with everyday life for an extended period of time.
In this day and age many illnesses and diseases are treated with medications. Doctors do not hesitate to write prescriptions for drugs such as Prozac for patients demonstrating symptoms such as insomnia, decreased energy, changes in appetite, etc. And while exercise is often recommended to alleviate depression, it is often mentioned as an after thought by many doctors. A drug such as Prozac does work for many as it does increase the amount of serotonin in the brain. The increase in serotonin will make those suffering from depression feel better. And there are many individuals who do need to be on certain antidepressants as this would help with any chemical imbalances. An important question, however, is there other ways to increase the serotonin levels?
Recent studies have shown evidence that the practice of yoga—postures, breathing techniques, and meditation—has beneficial effects on the emotional well-being and mental acuity of depression sufferers. And most importantly, there are no side effects as there are with many medications.
One of the main keys of practicing yoga is the power of the breathing techniques. The breath has amazing recuperative powers. By practicing pranayama, one can alter the mind, and regulate the breath. Slowing down the breath will increase the levels of carbon dioxide in the blood. Rapid breathing leads to a buildup of oxygen in the bloodstream and a corresponding decrease in the relative amount of carbon dioxide, which in turn upsets the ideal acid-alkaline balance—the pH level—of the blood. This then can cause such conditions such as irritability, confusion and anxiety.
In contrast, slowing the breath will raise the carbon dioxide level in the blood, which pushes the pH level back to a less alkaline state. As the blood's pH changes, the parasympathetic nervous system calms us in a variety of ways, including lowering the heart rate.
There are many ways that yoga can help with depression. One way is through the practice of backbends. Backbends are known to stimulate the adrenal glands. Backbends are energizing and seem to help people with depression marked by lethargy and inertia, although too energizing for those suffering from more agitated depressions.
Yoga is known to induce the relaxation response—to lower the activity of the sympathetic nervous system's "fight or flight" mechanism and increase the work of the more restorative parasympathetic system; this characteristic could help with depression. But if that were the whole story, then poses that seem to rev up the sympathetic side—such as backbends and Sun Salutations— as well as rapid breathing techniques might be counterproductive to fighting stress and depression. The reality is that some yoga practices stimulate the nervous system and some are relaxing. It is the combination that in some complex way is beneficial.
Of course the use of yoga for depression is not universally accepted. Yoga teachers differ over the use of asanas in treating depression. Some do not believe that the yoga mat is the appropriate place for working with the emotions. Others believe a more rigorous practice helps with the mental aspect of dealing with the depression.
Regardless, the use of yoga has many therapeutic effects on the mind as well as the body. One should always consult with a doctor before stopping any medications or changing any treatment plans. Discussions with a trained yoga instructor can also aid in developing a yoga practice to help you feel better.
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