Yoga & Breathing as an Adjunct to Regular Care for Depression & Anxiety
Background
According to the Anxiety and Depression Association of America, a 6-week yoga intervention program plus regular care can effectively reduce symptoms of depression more than with regular care alone. Click HERE to read more about the study!
Physiological Benefits of Yoga on Depression
Purposeful Breathing & How it can improve Stress/anxiety symptoms
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one of the oldest techniques for treating excessive stress is through controlled breathing
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your autonomic nervous system is responsible for healthily balancing the parasympathetic and sympathetic areas of your nervous system
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with deep & controlled breathing, the autonomic nervous system can allow the body to use more of the parasympathetic nervous system to take over the body
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the parasympathetic nervous system is used for when the body needs to rest, relax, digest food, and regulate overall body homeostasis
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using your sympathetic branch of the autonomic nervous system too often can result in prolonged stress caused by the fight or flight response
Switch up your workouts with 5 Different Yoga classes
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Hatha- beginner’s level with intros to postures & breathing techniques
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Ashtanga- sets of posture sequences linked together; movements are on an inhale or exhale
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Vinyasa Flow- matching movement with breath; less structured than Ashtanga
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Bikram- postures and breathing exercises done in a heated room to improve flexibility
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Kundalini- meditation centered yoga
Quick Yoga Facts
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Yoga is growing as a method for countering the negative outcomes of depression, anxiety & stress
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Yoga can improve concentration and motivation
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yoga can facilitate weight loss and improve metabolism
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Yoga can increase pain tolerance
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Yoga combines postures, breathing & meditation
3 Breathing Methods
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Belly-breathing
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4-7-8 Breathing
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Roll breathing
All of these forms of purposeful breathing are a great way to slow down your mind and allow your body to get back into relaxation mode. These are convenient to use during or after study time, so you can encourage your body to reset. For instructional steps to these techniques, please visit the University of Michigan Michigan Medicine today!