The weight of depression can be all-consuming, leaving you with a clouded mind and heavy heart, making it difficult to carry out day-to-day tasks. Though there’s not a cure-all solution for everyone, adopting a yoga practice can help to significantly alleviate symptoms.
More yoga equals less depression
A study conducted by Boston University Medical Center discovered that practicing Iyengar yoga just a few times per week can make a dramatic difference. This particular style of yoga focuses on precise postural alignment and breath control.
The study’s participants, all aged between 18 and 64, were divided into two groups. One group took part in three 90-minute Iyengar classes per week, along with four 30-minute home sessions, while the other group participated in two 90-minute classes per week, accompanied by three 30-minute home sessions. All of the classes included 20 minutes of deep breathing.
At the end of three months, both groups reported a decrease in depression symptoms by at least 50 percent. Results concluded that the more frequent the yoga practice, the greater the relief.
Yogic exercises and breathwork have long been considered an effective remedy for depression. A study by the University of Pennsylvania School of Medicine in 2016 found a type of yogic breathing meditation called Sudarshan Kriya yoga to be incredibly helpful against major depressive disorder as well.
Lifestyle changes that ease depression
If you’re uncertain about how to begin a regular yoga practice, enrolling in an easy, beginner-level class is a good first step. You can also try these stress and depression-relieving yoga exercises from Dr. Mark Wiley.
Incorporating a regular yoga practice paired with daily breathing exercises, you can also make other simple lifestyle changes that have been scientifically proven to help alleviate depression, such as:
- Drinking a daily cup of coffee or tea
- Ensuring you get enough vitamin D
- Consuming a diet full of foods that fight depression
- Taking a daily probiotic supplement
- Paying close attention to your posture and adopting “power poses”
Starting a yoga practice is a simple and effective lifestyle change for combatting depression. By attending just a few classes per week paired with regular home practice, you can vastly improve your depressive symptoms and overall mental well-being.
