Aarogya Minds LogoAarogya Minds

Yoga and the Brain: How Ancient Practice Reduces Modern Stress

Dr. Jash Ajmera2/3/2025
Yoga and the Brain: How Ancient Practice Reduces Modern Stress
D

By Dr. Jash Ajmera

D.P.M.
Yoga enhances mental health by promoting neuroplasticity, balancing neurotransmitters, and reducing stress hormones, supported by scientific research and its impact on brain function and emotional well-being.

Yoga, a practice that combines physical postures, breathing exercises, and meditation, has been increasingly recognized for its benefits to mental health. Modern scientific studies have provided insights into how yoga influences the brain and reduces stress, offering a blend of ancient wisdom and contemporary neuroscience.

How Yoga Affects the Brain

  1. Neuroplasticity: Yoga promotes neuroplasticity, the brain's ability to reorganize itself by forming new neural connections. This is crucial for mental health as it allows the brain to adapt to new situations, learn new information, and recover from injuries. Regular yoga practice has been shown to increase the volume of the hippocampus, a brain region involved in memory and emotional regulation .

  2. Neurotransmitters: Yoga influences the levels of various neurotransmitters in the brain. For instance, it boosts levels of gamma-aminobutyric acid (GABA), which has a calming effect on the brain. Higher GABA levels are associated with reduced anxiety and improved mood .

  3. Stress Reduction: Yoga reduces the production of cortisol, the body’s primary stress hormone. Chronic stress and elevated cortisol levels are linked to numerous health issues, including anxiety, depression, and cognitive impairment. By lowering cortisol, yoga helps mitigate these risks .

  4. Sympathetic vs. Parasympathetic Nervous System: Yoga shifts the balance from the sympathetic nervous system (responsible for the fight-or-flight response) to the parasympathetic nervous system (responsible for rest and digestion). This shift promotes relaxation and reduces stress .

Scientific Studies Supporting Mental Health Benefits

  1. Depression and Anxiety: A study published in the Journal of Psychiatric Practice found that yoga significantly reduced symptoms of depression and anxiety in participants. The researchers noted improvements in mood and emotional stability, attributed to the combination of physical activity, breath control, and meditation .

  2. Post-Traumatic Stress Disorder (PTSD): Research from the American Psychological Association has shown that yoga can be an effective adjunctive treatment for PTSD. Veterans who practiced yoga experienced a reduction in PTSD symptoms and an improvement in overall mental health .

  3. General Well-being: A meta-analysis of multiple studies published in the Frontiers in Psychiatry concluded that yoga has a positive impact on general well-being, reducing stress, anxiety, and depressive symptoms while enhancing emotional regulation and mindfulness .

The Neuroscience of Yoga

Yoga's effects on mental health can be explained through its impact on the brain's structure and function:

  • Amygdala: The amygdala, which processes emotions such as fear and anxiety, shows decreased activation in individuals who practice yoga regularly. This reduction in activity is associated with lower levels of anxiety and improved emotional regulation .

  • Prefrontal Cortex: Yoga enhances the functioning of the prefrontal cortex, the brain area responsible for decision-making, attention, and self-control. Improved prefrontal cortex function leads to better stress management and emotional control .

  • Brain-Derived Neurotrophic Factor (BDNF): Yoga increases the levels of BDNF, a protein that supports the survival and growth of neurons. Higher BDNF levels are linked to improved mood and cognitive function, which are crucial for mental health .

Conclusion

The practice of yoga offers profound benefits for mental health, supported by a growing body of scientific research. By promoting neuroplasticity, balancing neurotransmitter levels, and reducing stress hormones, yoga enhances overall brain function and emotional well-being. Incorporating yoga into daily routines can provide a holistic approach to managing stress, anxiety, and depression.

References

  1. Harvard Health Publishing. "Yoga for Anxiety and Depression." Available at: Harvard Health

  2. Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). "Effects of Yoga on the Autonomic Nervous System, Gamma-Aminobutyric-Acid, and Allostasis in Epilepsy, Depression, and Post-traumatic Stress Disorder." Medical Hypotheses, 78(5), 571-579.

  3. Telles, S., Singh, N., & Balkrishna, A. (2012). "Managing Mental Health Disorders Resulting from Trauma through Yoga: A Review." Depression Research and Treatment, 2012.

  4. Frontiers in Psychiatry. "Yoga for Mental Health: Clinical Efficacy and Psychological Mechanisms."

Found this useful?
Share with others:
Not related to Mental Health?Flag this article as inappropriate
Follow us for regular updates
D

Dr. Jash Ajmera

D.P.M.

Young Dynamic Psychiatrist with special interest in Psychotherapy practising in Surat, Gujarat. Founder of Aarogyaminds.

Latest Blogs

Thumbnail for Mind and Mood in Menopause: Understanding Mental Health Changes in Menopause

Mind and Mood in Menopause: Understanding Mental Health Changes in Menopause

Hormonal fluctuations during menopause alter neurotransmitter regulation, causing mood swings, anxie...

Read More
Thumbnail for Why Google Visibility Beats Instagram for Mental Health Professionals in India

Why Google Visibility Beats Instagram for Mental Health Professionals in India

Discover why mental health professionals in India should prioritize Google over Instagram. The blog ...

Read More
Thumbnail for Suicide Prevention: Looking Beyond Mental Health Model

Suicide Prevention: Looking Beyond Mental Health Model

The Lancet's Public Health Series on suicide prevention calls for a comprehensive, multi-sectoral ap...

Read More
Thumbnail for India’s National Suicide Prevention Strategy: A Comprehensive Approach to Reduce Suicide Rates by 2030

India’s National Suicide Prevention Strategy: A Comprehensive Approach to Reduce Suicide Rates by 2030

Launched in 2022, India’s National Suicide Prevention Strategy aims to reduce suicide rates by 10% b...

Read More
Thumbnail for The Role of Mental Health Professionals in Performance Sports: Enhancing Outcomes Through Psychological Support

The Role of Mental Health Professionals in Performance Sports: Enhancing Outcomes Through Psychological Support

Mental health professionals play a crucial role in sports, enhancing performance by improving resili...

Read More
Thumbnail for Gujarat Passes Law to Ban Black Magic and Inhumane Practices

Gujarat Passes Law to Ban Black Magic and Inhumane Practices

The Gujarat Assembly has passed a law banning human sacrifice, black magic, and inhumane rituals, ai...

Read More
Thumbnail for Understanding Delusional Disorder: A Simple Guide

Understanding Delusional Disorder: A Simple Guide

Delusional disorder is a mental health condition characterized by persistent false beliefs that sign...

Read More
Thumbnail for "Is Your Child Addicted to Screens? Take Action Now to Protect Their Brain Development"

"Is Your Child Addicted to Screens? Take Action Now to Protect Their Brain Development"

The article explores Screen Dependency Disorders (SDD) in children, highlighting the neurological im...

Read More
Thumbnail for Addressing the Mental Health Crisis Among Medical Students in India: A Comprehensive Approach

Addressing the Mental Health Crisis Among Medical Students in India: A Comprehensive Approach

The National Task Force’s 2024 report highlights alarming mental health challenges among India’s med...

Read More
Thumbnail for This Free App Can Make Your Emotions Work for You, and Not Against You

This Free App Can Make Your Emotions Work for You, and Not Against You

The “How We Feel” app empowers users to track and understand their emotions, offering personalized i...

Read More

Blogs by Dr. Jash Ajmera

Thumbnail for Mind and Mood in Menopause: Understanding Mental Health Changes in Menopause

Mind and Mood in Menopause: Understanding Mental Health Changes in Menopause

Hormonal fluctuations during menopause alter neurotransmitter regulation, causing mood swings, anxie...

Read More
Thumbnail for Why Google Visibility Beats Instagram for Mental Health Professionals in India

Why Google Visibility Beats Instagram for Mental Health Professionals in India

Discover why mental health professionals in India should prioritize Google over Instagram. The blog ...

Read More
Thumbnail for Suicide Prevention: Looking Beyond Mental Health Model

Suicide Prevention: Looking Beyond Mental Health Model

The Lancet's Public Health Series on suicide prevention calls for a comprehensive, multi-sectoral ap...

Read More
Thumbnail for India’s National Suicide Prevention Strategy: A Comprehensive Approach to Reduce Suicide Rates by 2030

India’s National Suicide Prevention Strategy: A Comprehensive Approach to Reduce Suicide Rates by 2030

Launched in 2022, India’s National Suicide Prevention Strategy aims to reduce suicide rates by 10% b...

Read More
Thumbnail for The Role of Mental Health Professionals in Performance Sports: Enhancing Outcomes Through Psychological Support

The Role of Mental Health Professionals in Performance Sports: Enhancing Outcomes Through Psychological Support

Mental health professionals play a crucial role in sports, enhancing performance by improving resili...

Read More
Thumbnail for Understanding Delusional Disorder: A Simple Guide

Understanding Delusional Disorder: A Simple Guide

Delusional disorder is a mental health condition characterized by persistent false beliefs that sign...

Read More
Thumbnail for "Is Your Child Addicted to Screens? Take Action Now to Protect Their Brain Development"

"Is Your Child Addicted to Screens? Take Action Now to Protect Their Brain Development"

The article explores Screen Dependency Disorders (SDD) in children, highlighting the neurological im...

Read More
Thumbnail for Addressing the Mental Health Crisis Among Medical Students in India: A Comprehensive Approach

Addressing the Mental Health Crisis Among Medical Students in India: A Comprehensive Approach

The National Task Force’s 2024 report highlights alarming mental health challenges among India’s med...

Read More
Thumbnail for This Free App Can Make Your Emotions Work for You, and Not Against You

This Free App Can Make Your Emotions Work for You, and Not Against You

The “How We Feel” app empowers users to track and understand their emotions, offering personalized i...

Read More
Thumbnail for Economic Survey 2023/24: Mental Health as a National Priority

Economic Survey 2023/24: Mental Health as a National Priority

The Economic Survey 2023-24 highlights that 10.6% of Indian adults suffer from mental disorders. It ...

Read More
Thumbnail for Counselling,CBT and Psychotherapy: Senior Psychiatrist Explains

Counselling,CBT and Psychotherapy: Senior Psychiatrist Explains

Counselling, psychotherapy, CBT, and therapy are distinct concepts. Counselling focuses on present c...

Read More
Thumbnail for Screen Time Guidelines for Parents: A Comprehensive Overview

Screen Time Guidelines for Parents: A Comprehensive Overview

Parents, let's prioritize our children's health by ensuring balanced screen time, promoting physical...

Read More
Thumbnail for Addressing Physician Burnout: A Call to Action for Indian Healthcare Professionals

Addressing Physician Burnout: A Call to Action for Indian Healthcare Professionals

Physician burnout affects us all. On this Doctor’s Day, let’s focus on awareness, prevention, and sy...

Read More
Thumbnail for FDA Approves First Treatment for Postpartum Depression: Brexanolone

FDA Approves First Treatment for Postpartum Depression: Brexanolone

In a groundbreaking development for maternal mental health, the FDA has approved Brexanolone (Zulres...

Read More
Thumbnail for U.S. Surgeon General's Advisory on Impact of Social Media on Youth Mental Health

U.S. Surgeon General's Advisory on Impact of Social Media on Youth Mental Health

How does social media impact youth mental health? This 2023 U.S. Surgeon General’s Advisory, a vital...

Read More
Thumbnail for Virtual Autism: Understanding the Impact of Gadget Exposure on Child Development

Virtual Autism: Understanding the Impact of Gadget Exposure on Child Development

Excessive screen time in children can lead to virtual autism, displaying autism-like symptoms such a...

Read More
Thumbnail for Exploring the Father Child Activation Relationship: A New Theory for Infant Mental Health

Exploring the Father Child Activation Relationship: A New Theory for Infant Mental Health

Daniel Paquette’s Activation Relationship Theory highlights fathers’ unique role in child developmen...

Read More
Thumbnail for Sildenafil (Viagra): A Potential Game Changer for Dementia Prevention

Sildenafil (Viagra): A Potential Game Changer for Dementia Prevention

Sildenafil, known as Viagra, shows promise in boosting cerebral blood flow and potentially preventin...

Read More
Thumbnail for How to Make Your Child a Genius: Insights from the Polgar Experiment

How to Make Your Child a Genius: Insights from the Polgar Experiment

Can genius be created through early and focused education? Learn how three sisters became world ches...

Read More
Thumbnail for Exercise more Effective than Medicines for Mental Health ?

Exercise more Effective than Medicines for Mental Health ?

In a recent study published in The British Journal of Sports Medicine, highlights physical activity'...

Read More
Thumbnail for The Digital Trap: The Impact of Internet Addiction on Teen Brains

The Digital Trap: The Impact of Internet Addiction on Teen Brains

Internet addiction in adolescents alters brain connectivity, impairing cognitive control and emotion...

Read More
Thumbnail for Ecotherapy: Harnessing Nature for Mental Health

Ecotherapy: Harnessing Nature for Mental Health

Ecotherapy leverages nature's therapeutic benefits to enhance mental health by reducing stress, anxi...

Read More
Thumbnail for The Mental Health Care Act, 2017: A Comprehensive Overview

The Mental Health Care Act, 2017: A Comprehensive Overview

The Mental Health Care Act, 2017, and its 2022 amendment aim to provide comprehensive, rights-based ...

Read More
Thumbnail for Understanding Borderline Personality Disorder (BPD)

Understanding Borderline Personality Disorder (BPD)

Borderline Personality Disorder is marked by emotional instability, impulsivity, unstable relationsh...

Read More
Thumbnail for Carl Rogers: The Architect of Humanistic Psychology

Carl Rogers: The Architect of Humanistic Psychology

Carl Rogers, a pioneer of humanistic psychology, revolutionized therapy with his person-centered app...

Read More
Thumbnail for NIMHANS Honored with the Nelson Mandela Award for Health Promotion

NIMHANS Honored with the Nelson Mandela Award for Health Promotion

NIMHANS received the 2024 Nelson Mandela Award for Health Promotion from WHO, highlighting its globa...

Read More
Thumbnail for Hooking the Next Generation: How the Tobacco Industry Captures Young Customers

Hooking the Next Generation: How the Tobacco Industry Captures Young Customers

The WHO's 2024 report, details how the tobacco industry uses targeted product designs and pervasive ...

Read More
Thumbnail for Ketamine Therapy in Psychiatry: An Overview

Ketamine Therapy in Psychiatry: An Overview

Ketamine is revolutionizing mental health treatment with its rapid-acting effects, especially for de...

Read More
Thumbnail for Know About INDIA'S Free Mental Health Services : TELE MANAS

Know About INDIA'S Free Mental Health Services : TELE MANAS

Tele-MANAS, an Indian government initiative launched in 2022, offers free, 24/7 mental health suppor...

Read More
Thumbnail for PSYCHOTHERAPY : Understanding the Basics

PSYCHOTHERAPY : Understanding the Basics

Psychotherapy is a collaborative treatment that helps individuals explore their thoughts, emotions, ...

Read More
Thumbnail for TOP 10 SELF HELP BOOKS FOR BETTER MENTAL HEALTH

TOP 10 SELF HELP BOOKS FOR BETTER MENTAL HEALTH

These ten self-help books provide actionable insights for improving mental health, fostering resilie...

Read More
Thumbnail for 7 THINGS TO CONSIDER BEFORE SELECTING YOUR PSYCHIATRIST

7 THINGS TO CONSIDER BEFORE SELECTING YOUR PSYCHIATRIST

Choosing a psychiatrist in India requires careful consideration of their qualifications, experience,...

Read More
Thumbnail for TOP 5 RECENT ADVANCES IN MENTAL HEALTH

TOP 5 RECENT ADVANCES IN MENTAL HEALTH

Recent pharmacotherapy breakthroughs—like ketamine for rapid depression relief, psilocybin-assisted ...

Read More
Thumbnail for Building Resilience: Navigating Lifes Challenges with Strength

Building Resilience: Navigating Lifes Challenges with Strength

Resilience helps people adapt and grow through adversity. Examples like Lord Ram, PV Sindhu, and Ami...

Read More
Thumbnail for Nurturing Mental Well being at Workplace: A Psychiatrist Perspective

Nurturing Mental Well being at Workplace: A Psychiatrist Perspective

Indian workplaces often overlook mental health, yet stress, burnout, and anxiety are common. Promoti...

Read More
Thumbnail for Benefits of Meditation for Mental Health

Benefits of Meditation for Mental Health

Meditation, deeply rooted in India’s traditions, offers profound mental health benefits. Techniques ...

Read More
Thumbnail for What Foods to Eat For Better Mental Health ?

What Foods to Eat For Better Mental Health ?

A balanced, nutrient-rich diet is key to mental health. Omega-3s, B vitamins, antioxidants, and magn...

Read More
Thumbnail for The Importance of Self Care for Mental Health

The Importance of Self Care for Mental Health

Self-care is vital for mental health, stress reduction, and productivity. Incorporating simple daily...

Read More
Thumbnail for How to Write a Good Blog on Mental Health: A Guide to Creating Impactful Content

How to Write a Good Blog on Mental Health: A Guide to Creating Impactful Content

Mental health is a sensitive and crucial topic that requires thoughtful consideration when writing a...

Read More