The connection between yoga and mental health
- Fysiobasen
- Sep 18
- 3 min read
Yoga is a practice that has existed for thousands of years, combining physical exercises, breathing techniques, and meditation. In modern times, yoga has been recognized not only for its physical benefits but also for its positive effects on mental health. Recent research shows that yoga can reduce symptoms of stress, anxiety, and depression, while improving overall well-being. This article reviews what science says about how yoga can enhance mental health.
How yoga affects the brain
Research shows that yoga can have a significant positive impact on the brain, both physiologically and psychologically. Through physical postures (asanas), breathing techniques (pranayama), and meditation, yoga provides multiple mental health benefits.
1. Stress reduction
One of the most well-established benefits of yoga is its ability to reduce stress. When we are stressed, the body activates the “fight or flight” response, which increases levels of the stress hormone cortisol. Studies show that yoga can lower cortisol levels, leading to relaxation and calm. Yoga also promotes parasympathetic activity (the body’s calming response), helping regulate the nervous system and reduce stress.
Effect: Lowers cortisol, reduces stress, and promotes relaxation.
2. Increased focus and mental clarity
Yoga can improve attention and concentration. By practicing mindfulness and presence, participants learn to stay in the moment, which enhances mental clarity and focus. Research has shown that regular yoga strengthens areas of the brain responsible for attention and memory, such as the prefrontal cortex. This may improve decision-making, problem-solving, and cognitive performance.
Effect: Greater mental clarity, improved focus, and enhanced cognitive function.
3. Reduced anxiety and depression
Yoga has also proven effective in managing anxiety and depression. Multiple studies have found that yoga can reduce symptoms of both conditions. This may be due to yoga’s effect on the nervous system, where calming breathing and meditation techniques help reduce physiological arousal linked to anxiety. Additionally, yoga increases levels of neurotransmitters such as serotonin and GABA, which regulate mood and well-being.
Effect: Reduced anxiety and depression, improved mood, and better mental health.
4. Better sleep
Another important benefit of yoga is its ability to improve sleep quality. Insomnia and poor sleep are often linked to stress, anxiety, and depression. Relaxing yoga practices such as restorative yoga can calm the body and mind before bedtime, making it easier to fall asleep and enhancing sleep quality. Research shows that yoga may regulate sleep patterns and promote deeper rest.
Effect: Improved sleep quality, easier sleep onset, and better recovery.
Yoga and physical health supporting mental well-being
In addition to mental health benefits, yoga also improves physical health, which can indirectly boost mental well-being. Yoga strengthens muscles, enhances flexibility, and increases body awareness. When the body is balanced and healthy, mental health often improves as physical well-being and emotional stability are closely linked.
Effect: Better physical health contributes to improved mental health, reduced stress, and increased energy.
How to get started with yoga for mental health
You do not need to be flexible or experienced to begin practicing yoga. It can be adapted to all levels, starting with simple breathing techniques or basic postures. Many find it useful to start with an instructor to learn proper technique, but online resources also make it easy to begin at home. Setting aside time for yoga regularly—whether several times per week or daily—can maximize the benefits.
Effect: Regular yoga practice offers long-term benefits for both body and mind.
Summary
Yoga is an effective way to support mental health. From reducing stress and anxiety to improving sleep and enhancing focus, research shows that yoga has a wide range of positive effects on the brain and body. Incorporating yoga into your daily routine can strengthen both physical and mental well-being while providing healthier coping strategies for life’s challenges.
References
Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for depression: A systematic review and meta-analysis. Depression and Anxiety, 30(11), 1068–1083. https://doi.org/10.1002/da.22166
Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145–161. https://doi.org/10.1016/j.ctcp.2016.06.005
Pascoe, M. C., & Bauer, I. E. (2015). A systematic review of randomized control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68, 270–282. https://doi.org/10.1016/j.jpsychires.2015.07.013
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571–579. https://doi.org/10.1016/j.mehy.2012.01.021
