Let's talk about how yoga improves mental health
If there’s one thing I’ve learned on my journey, it’s that yoga isn’t just about stretching or doing advanced poses. For me, it’s been a lifeline — a sacred space where I’ve found calm, clarity, and healing. When I first started practicing yoga, I was overwhelmed by anxiety and struggling to maintain a sense of balance in my life. But as I committed to the practice, my overall mood improved, my anxiety reduced significantly, and I felt more in control of my mental well-being. Yoga didn’t just change my body; it transformed my mind and soul. And the best part? Science backs up what I’ve experienced firsthand. Let’s dive into five ways yoga improves mental health, supported by research.
1. Reduces Stress and Lowers Cortisol Levels
Stress is a part of life, but chronic stress can wreak havoc on our mental and physical health. Yoga, especially practices like Yin yoga (which I specialize in as a yoga teacher) or gentle Hatha yoga, has been shown to lower cortisol, the body’s primary stress hormone. Studies reveal that regular yoga practice reduces perceived stress levels and helps people feel calmer and more centered. Personally, I’ve noticed that a simple 10-minute yoga session can turn a chaotic day into one where I feel more calm, grounded, and in control.
Science Says: A study published in the journal Psychoneuroendocrinology found that women who practiced yoga regularly had lower cortisol levels compared to those who didn’t. That’s proof that yoga literally helps us stress less!
2. Boosts Mood and Increases Serotonin
Have you ever finished a yoga class and felt like you’re glowing from the inside out? That’s because yoga increases serotonin, the “happy hormone” that plays a huge role in mood regulation. Practicing yoga can also activate the parasympathetic nervous system, which is responsible for rest, relaxation, and digestion. For me, yoga has been like a natural antidepressant, helping me feel lighter, more positive, and emotionally balanced.
Science Says: Research in the Journal of Psychiatry and Neuroscience highlights how yoga increases serotonin production and decreases symptoms of depression. It makes sense as to why yoga is recommended as a complementary treatment for mood disorders!
3. Improves Focus and Mental Clarity
In today’s world, our minds are constantly racing. Yoga helps quiet the noise and bring your awareness back to the present moment. Through mindfulness and breathwork, yoga strengthens your ability to focus and concentrate. I’ve found that practicing yoga regularly improves my productivity and helps me approach challenges with a clearer, more grounded mindset.
Science Says: A study in the Journal of Behavioral Health found that yoga practitioners exhibited improved cognitive function, including better memory, attention span, and decision-making skills.
4. Eases Anxiety and Promotes Relaxation
As someone who’s struggled with anxiety for most of my life, yoga has been one of my most powerful tools for finding peace. By slowing down my breath and moving intentionally, I’ve learned to calm my racing thoughts and reduce the physical symptoms of anxiety. Yoga creates a safe space to release tension and connect with a deeper sense of inner calm.
Science Says: Research published in Frontiers in Psychiatry found that yoga significantly reduces symptoms of anxiety, especially when practiced consistently over time. It’s even been shown to activate the vagus nerve, which is critical for regulating stress responses.
5. Enhances Sleep Quality
Good sleep is the foundation of mental health, and yoga works wonders for improving sleep quality. By calming the nervous system and releasing physical tension, yoga prepares your body and mind for restful, rejuvenating sleep. Since incorporating yoga into my nightly routine, I’ve experienced fewer restless nights and wake up feeling more refreshed.
Science Says: A study in Harvard Medical School’s Guide to Yoga found that people who practiced yoga regularly fell asleep faster, stayed asleep longer, and felt more rested during the day.
My Personal Experience with Yoga and Mental Health
I've tried everything over the years to help with my anxiety - including medication (which I am NOT a fan of.) Since I've become consistent with my yoga practice, I've noticed small shifts: less anxiety, more joy, and a deeper sense of connection to myself. Over time, those small shifts grew into big changes. Yoga has become my safe haven, my therapist, and my sanctuary all in one.
I’m not saying yoga will solve everything overnight, but I promise it’s worth a try. Even a few minutes a day can help you reclaim your mental well-being and start feeling more like you. Whether it’s a gentle Yin practice or an energizing Vinyasa flow, there’s a yoga style for everyone. And trust me, your mind will thank you for it.
Ready to Get Started?
If you’re curious about how yoga can support your mental health, I invite you to try one of my free yoga classes on YouTube or check out the mindfulness resources on my website. Let’s move, breathe, and heal together. You’ve got this! ✨
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