Imagine having the ability to improve your memory and maintain your mental focus in just 20 minutes. It may sound too good to be true, but researchers at the University of Illinois at Urbana-Champaign have found a simple, all-natural way to boost your working memory and mental control.
Yoga: An Ancient Practice with Modern Benefits
The secret to a better brain is the ancient Indian practice of yoga. In this study, scientists discovered that a single 20-minute session of Hatha yoga produced significant brain benefits.
Hatha yoga originates from India and involves a combination of physical movements and postures, regulated breathing, and meditation. Researcher Neha Gothe explains that “the practice involves an active attentional or mindfulness component but its potential benefits have not been thoroughly explored.”
The Experiment: Yoga Vs. Aerobic Exercise
The participants in the study took part in a 20-minute yoga session that included a progression of seated, standing, and supine yoga postures, along with isometric contractions and relaxation of different muscle groups and regulated breathing. The yoga session concluded with a meditative posture and deep breathing.
In addition to the yoga session, the participants also completed a 20-minute aerobic exercise session where they walked or jogged on a treadmill. The treadmill speeds were set so that the subjects worked out at 60-70% of their maximum heart rates.
Surprising Results: Yoga Outshines Aerobic Exercise
The researchers were astounded to find that after the yoga practice, participants showed more improvement in their reaction times and accuracy on cognitive tasks than after the aerobic exercise. The aerobic exercise session, on the other hand, showed no significant improvements on the participants’ working memory and inhibitory control scores.
Gothe suggests that “it appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately, and also learn, hold, and update pieces of information more effectively than after performing an aerobic exercise bout.”
The breathing and meditative exercises in yoga have the purpose of calming the mind and body, while keeping distracting thoughts at bay so you can concentrate on your body, posture, or breath. It’s possible that these processes carry over into daily tasks and activities, beyond the yoga practice itself.
How to Incorporate Yoga into Your Routine
Now that you know the brain-boosting benefits of yoga, you may be wondering how to incorporate it into your daily routine. Here are some simple tips to get started:
- Find a local yoga class: Joining a community class is a great way to get started with yoga, as you’ll learn the basics from a qualified instructor and be surrounded by like-minded individuals.
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Utilize online resources: There are plenty of free and affordable online resources that offer yoga tutorials, from beginner to advanced levels.
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Practice at home: Once you’ve become familiar with a few basic yoga postures, you can practice at home. Just make sure to create a comfortable and quiet space to get the most out of your practice.
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Start with shorter sessions: If you’re new to yoga or short on time, don’t worry! As the study has shown, even just 20 minutes of yoga can provide significant cognitive benefits. You can always work your way up to longer sessions as you become more comfortable.
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Consistency is key: Make yoga a regular part of your routine, whether it’s daily or a few times per week, to really reap the cognitive benefits.
The Takeaway
From improved reaction times to enhanced accuracy, integrating yoga into your daily routine can provide a substantial boost to your mental abilities. And the best part is that it’s a natural, low-impact way to stimulate your brainpower.
So why not give yoga a try? With just 20 minutes per session, you could be on your way to a stronger, more focused mind.
