Can yoga help with anxiety?
Illustration by Dide Tengiz
by Indi Bains
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While anxiety occurs within the normal range of human emotions, it can become a debilitating disorder when it is extreme and persistent. According to Statista, about half of people in the United States have struggled with stress or anxiety during the last year. And this number doesn’t include all of those who don’t report their symptoms.
Although various psychiatric and therapeutic interventions are available for anxiety sufferers, recent studies have shown that practicing yoga also offers hope. Physiologically, engaging in yoga can lower levels of cortisol (the stress hormone), inflammation markers, and cellular aging. It can lower the reaction of the sympathetic nervous system (the flight-or-fight response) while the parasympathetic nervous system (the rest-and-digest process) is activated. This all adds up to a noticeable effect on mental state.
Professor Sean Mullen, a specialist in exercise behavioral neuroscience from the Department of Kinesiology and Community Health at the University of Illinois Urbana-Champaign, and an affiliate member of the Beckman Institute for Advanced Science & Technology, authored research published in 2023 showing the benefits of a ‘continuous movement’ yoga program on 86 participants suffering from stress and anxiety. The novel aspect of the research was in targeting those under extreme stress — working adults during the pandemic — and demonstrating that online live and recorded yoga classes can effectively reduce anxiety. Participants reported a noticeable reduction in general (ongoing and broad) and state (temporary and circumstantial) anxiety after engaging in eight weeks of remotely-delivered yoga sessions.
Dide Tengiz
Mullen says, “Based on the results of our study and the current understanding in this area, readers who suffer from anxiety should definitely consider trying yoga as a complementary approach to help alleviate their symptoms.” He also notes, “It's essential to keep in mind that while yoga can be beneficial, it may not fully replace current treatments or therapies. Rather, yoga should serve as a supplementary tool.”
So, is it important anxiety sufferers seek out flow-based yoga to see benefits? Not necessarily. While Mullen’s research specifically highlights the benefits of sun salutations and continuous movement flows to maintain a moderate level of intensity, he explains numerous studies have found yoga has therapeutic effects on anxiety. “Sun salutations, being dynamic and rhythmic, might offer specific benefits due to their combination of breath and movement,” Mullen says. “This doesn’t necessarily mean that more dynamic forms like Vinyasa or Ashtanga are superior, but they do incorporate a series of flowing poses that might be particularly beneficial. However, the most crucial factor in my view is the consistent practice of yoga, regardless of the style. Find a style that speaks to you and then stick to it!”
Dr. Tina Cartwright, a reader and health psychologist at the Centre for Psychological Sciences at the University of Westminster, was part of a team who in 2020 published the results of the first detailed UK survey of yoga practitioners. The study looked at the characteristics of 2,434 people who practice yoga, their reasons for initiating and maintaining practice, and the perceived impact of yoga on health and well-being. Like Mullen, she notes the benefits of breathwork that yoga provides, saying, “We’ve found in several studies that breathing practices learnt during yoga are one of the most effective tools for managing anxiety. Breathing techniques can be easily implemented into everyday life with evidence that they help to regulate the nervous system (down-regulating the sympathetic nervous system) and empower individuals to feel more confident about managing stress and anxiety.” She adds their research showed anxiety was the most commonly cited health issue, suggesting that people seek out yoga to help manage their mental health. Promisingly, 97% of participants reported they found yoga helpful for managing their anxiety. Cartwright also notes the need for more research in the area.
Dide Tengiz
As Mullen says, “Anxiety can come in many forms. Individuals with social anxiety or physique anxiety may not feel comfortable engaging in yoga in a social setting.” Fortunately, many online yoga classes are tailored to anxiety sufferers. Remember to always check with your health team before starting an exercise program, especially with mental health concerns in the mix. If you’re cleared and ready to begin, here are a couple great ones!
“Yoga for Anxiety” is a 20-minute Hatha and breathwork practice from Yoga With Adriene, led by Adriene Mishler. (Editor’s note: Adriene Mishler is on the board of Medicinal Media.)
“Iyengar Yoga for Anxiety and Stress” is a 60-minute Iyengar practice from Desa Yogi, led by Kathy Cook.