Yoga has become increasingly popular, with numerous claims about its benefits, including stress reduction. But what do scientific studies actually reveal about its efficacy in this regard? Fortunately, there has been considerable research conducted to demonstrate the effectiveness of yoga in managing stress. Below is a brief overview of four yoga studies along with their corresponding key findings.
Szabo and Wang (2020) conducted a literature review of 12 studies focusing on yoga and stress reduction. These studies, involving a total of 672 participants, were published between 2014 and 2018. The review illustrated that all types of yoga offer tangible benefits for stress reduction in healthy adults, particularly with longer-term interventions. Additionally, Huang et al. (2013) found in their study of 63 middle-aged women in New Taipei City that even a single 90-minute Hatha yoga class can aid in reducing perceived stress, with regular practice yielding even greater benefits. Acil et al. (2005) demonstrated that a 3-month intensive Iyengar Hatha Yoga program can effectively reduce perceived stress and associated symptoms of anxiety and depression in women experiencing mental distress.
But how does yoga assist in stress management, and what sets it apart from physical exercise? Unlike typical physical exercise, yoga practice emphasizes three major components: physical postures (asanas), breathing exercises (pranayama), and meditation. The study of Daukantaité et al. (2019) suggests that « practicing yoga helps people develop better stress coping techniques ». This study revealed that individuals with moderate stress levels (self-rated), after participating in a 5-week yoga and mindfulness program, learned to cope better with stressful events through yogic breathing and increased mindfulness. Daukantaité et al. (2019) indicate « after 5 weeks of learning yoga, practitioners were more likely to take deep, focused calm breaths when experiencing stress, which related to increases in mindfulness, and these changes in stress coping improved their psychological health ».
In conclusion, while individual experiences may vary, research tend to support that yoga (with its emphasis on mindful movements, mindful breathing and meditation) can really help in learning to navigate daily stressors more effectively. But as discussed during my yoga teacher training, yoga requires long-term commitment, it is neither a quick nor a magical fix. In our next article we will detail why specifically the breath can play a major role in stress management.
Disclaimer: As a reminder, while yoga can offer valuable support for mental balance, it's essential to recognise that it is not a substitute for professional medical advice or treatment. If you're experiencing mental health challenges, it's important to consult with a healthcare professional or therapist for personalized guidance and support.
Acknowledgment: This article has been reviewed and enhanced for language accuracy, clarity, and fluency by ChatGPT.
References
Acil, A., Dobos, G., Esch ,T., Grossman, P., Langhorst, J., Lüdtke, R., Michalsen, A., et George S. (2005). Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yoga program. Med Sci Monit, 11(12), 555-561. https://medscimonit.com/abstract/index/idArt/438851
Daukantaitė, D., Maddux, R.E., Melander, O., Svensson, T., et Tellhed, U. (2019). Yogic Breathing and Mindfulness as Stress Coping Mediate Positive Health Outcomes of Yoga. Mindfulness 10, 2703–2715. https://doi.org/10.1007/s12671-019-01225-4
Huang, F-J., Chien, D-K., et Chung, U-L. (2013). Effects of Hatha Yoga on Stress in Middle-Aged Women. Journal of Nursing Research 21(1), 59. https://journals.lww.com/jnr-twna/fulltext/2013/03000/Effects_of_Hatha_Yoga_on_Stress_in_Middle_Aged.9.aspx?fbclid=IwAR2q2Y34orUPgCU-hLcwQgvmecO0pYb1terRIZZQOQJy5UfgYoERSGPiOE0
Szabo A., et Wang, F. (2020). Effects of yoga on stress among healthy adults: a systematic review. Alternative therapies in Health and Medicines 26(4), 58-64. http://www.alternative-therapies.com/openaccess/9912.pdf
Kommentare