Asanas for the head. How does yoga affect mental health?

Yoga and GABA – what does research say?

GABA, or gamma-aminobutyric acid, is an amino acid that acts as a neurotransmitter in the body. It is an inhibitor, i.e. a substance that inhibits central nervous system activity. GABA has a calming effect, reduces muscle tension, soothes the body and makes it easier to fall asleep. It also participates in several important metabolic processes (such as the production of insulin and of the growth hormone) and lowers the level of cortisol – the stress hormone. Inadequate levels of GABA promote nervous ailments, such as seizures and sleep disorders. Too low levels of this compound are also observed in people struggling with anxiety and depression.

A group of researchers at Boston University observed that GABA levels can be influenced not only pharmacologically, through drugs and dietary supplements, but also behaviorally – through lifestyle. A study using magnetic resonance spectroscopy showed that an hour of yoga practice raised GABA brain levels by 27%, with no change being detected in the control group (people who read books instead of practicing yoga). This means that yoga can help people who suffer from GABA deficiency.

How does yoga affect mental health?

Although yoga’s heritage is estimated to date back as far as 5,000 years, its modern history really began in the late 19th century, with the first wave of real popularity in the 1950s. Thus, scientists of various specialties have had relatively little time to thoroughly study and learn about the health effects of practicing yoga – especially when considering scientific fields such as modern psychology, neuroscience and cognitive science. Nevertheless, so far, it has been observed that yoga:

• alleviates symptoms associated with anxiety and depression by reducing cortisol levels,
• has a positive effect on cognitive brain function,
• lowers feelings of tension and reduces the tendency to behave negatively in stressful situations,
• increases the level of attentiveness and self-awareness,
• improves sleep quality,
• improves concentration, memory and learning abilities.

Positive effects of practicing yoga have also been observed in people suffering from epileptic disorders, Parkinson's disease and those struggling with post-traumatic stress disorder (PTSD). Yoga has also been shown to be helpful in the treatment of addiction – its self-regulatory effects were associated with a reduction in the use of certain substances, helped reduce stress and increased the overall quality of life and well-being of the subjects. However, scientists stress that discovering the reasons behind the beneficial effects of asanas on the human psyche requires further research to understand their effects more thoroughly.

Can yoga support the treatment of depression?

Adequate levels of GABA in the body may play a role in alleviating symptoms of depression. However, this is contradicted by pharmacological practice, which does not use GABA-based products in treatment. Why is that? Clinical tests have shown that they are not sufficiently efficacious. Therefore, drugs that stimulate other neurotransmitters, such as serotonin or norepinephrine, are used to counteract depression.

However, scientists are still searching for answers as to which GABA receptors may have a decisive influence on depressive disorders. Perhaps only then will we be able to find out if and how it can actually treat depression and other mental illnesses.

The current state of knowledge does not allow us to conclude that yoga cures depression. However, it can be an interesting complement to drug treatment and psychotherapy. The practice of yoga is widely available, and the entry barrier is relatively very low. Basic asanas, meditation or breathing sessions can be easily done in your own home or outdoors.

NOTE: If you are struggling with depression, are in treatment and want to try yoga, consult a mental health professional. Also remember that yoga is not a substitute for professional psychological help – it should not be considered as an alternative to drug treatment or psychotherapy.

_References:

1. _{Streeter C. C., Whitfield T. H., Owen L. i inni, Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study, Journal of Alternative and Complementary Medicine, 2010.}
2. _{Streeter C. C., Gerbarg P. L., Saper R. B. i inni, Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder, Medical Hypotheses, 2012.}
3. _{Luscher B., Maguire J. L., Rudolph U., Sibille E., GABAA receptors as targets for treating affective and cognitive symptoms of depression, Trends in Pharmacological Sciences, 2023.}
4. _{Nyer M. B., Hopkins L. B., Nagaswami M. i inni, A Randomized Controlled Trial of Community-Delivered Heated Hatha Yoga for Moderate-to-Severe Depression, The Journal of Clinical Psychiatry, 2023.}
5. _{Bridges L., Sharma M., The Efficacy of Yoga as a Form of Treatment for Depression, Journal of Evidence-Based Complementary Medicine, 2017.}
6. _{Gothe N. P., Khan I., Hayes J., Yoga Effects on Brain Health: A Systematic Review of the Current Literature, Brain Plasticity, 2019.}
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8. _{https://www.apa.org/news/press/releases/2017/08/yoga-depression, accessed on: 17 June 2024.}
9. _{https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health, accessed on: 17 June 2024.}