| Is reducing depression as simple as adopting a regular | | | | therapy, were compared against one another. 64% of |
| exercise routine? Many of us have heard that | | | | the study's participants experienced a decrease in |
| exercise such as yoga, biking, or jogging can improve | | | | mood disturbance, while 53% where found to have |
| mood. However, you may be wondering if this is an | | | | reduced their depression symptoms. |
| opinion or if there is solid scientific research indicating | | | | Amy Weintraub, a former depression sufferer herself, |
| that exercise can really help people who are battling | | | | author of Yoga for Depression, and founder of |
| depression. | | | | LifeForce Yoga explains, "When the mind is absorbed |
| The reality is that there is a wealth of compelling | | | | in a negative spiral of thoughts, whether it is anxiety |
| research that supports exercise, including yoga as a | | | | based or depression, the mind needs something to |
| modality for helping treat depression. As stated in the | | | | focus on that takes it away from that negative spiral." |
| 2008 Summary of the Physical Activity Guidelines put | | | | Yoga for depression, she explains, does precisely that. |
| out by the U.S. Department of Health and Human | | | | Weintraub also recommends yogic breathing |
| Services, there are in fact many research studies that | | | | exercises as a remedy for depression. These work |
| claim that those who adopt a regular exercise routine | | | | by stimulating the vagus nerve, which is known to |
| feel better and experience reduction in symptoms of | | | | decrease symptoms of depression. It was found that |
| depression. | | | | one breathing technique in particular was able to bring |
| It is, however, important to do the right type of | | | | about as great as a 73% reversal of major |
| exercise. The most beneficial forms of exercise for | | | | depression. |
| reducing depression are moderately challenging as | | | | The body of research as well as expert advice |
| opposed to very light physical activity. These may | | | | supports yoga therapy as a way to effectively reduce |
| include aerobic exercise that incorporates | | | | depression and increase emotional well being. |
| strengthening elements. A yoga practice for example | | | | Weintraub points out that it is not the particular style of |
| can be very useful alleviating depression. | | | | yoga that is essential. Find a class that feels right to |
| Many research studies validate the claim that yoga | | | | you. "Find a teacher," she advises, "which makes you |
| enhances emotional well being and combats | | | | feel, when you walk out the door, like your life has |
| depression. For example research indicates that levels | | | | changed in that moment. That you are fresh and alive." |
| of cortisol (a primary stress hormone) in the | | | | Weintraub also warns people who are new to yoga |
| bloodstream are lowered following a yoga routine. | | | | not to change their medication. Even though many |
| Also established research has found that yoga | | | | people start seeing improvement right away, it is better |
| improves serotonin levels. | | | | to wait for no less than 9 months of regular yoga |
| A study conducted in 2009 evaluated mood changes | | | | practice before even thinking about stopping your |
| prior to and following yoga therapy. The moods of 54 | | | | prescription anti-depressants. |
| participants, prior to and following 2 weeks of yoga | | | | |