Introduction

Anxiety + Depression = Big Problem

Could yoga help…?

• Increase in studies researching the link between yoga and mental health– 1990-1999 = 34 studies on PSYCHinfo– 2000-2010 = 221

articles on PSYCHinfo

Foundation Research

• Mindfulness• Breathing• Meditation• Yoga vs. Exercise

Mindfulness

• Mindfulness: a state of awareness and attentiveness of every passing moment without judgment; aka non-reactivity

• Brisbon & Lowery (2009)– Mindfulness & stress in advanced ( x > 5 yrs

experience) and beginning ( x < 5 yrs experience) hatha yoga practitioners• Advanced practitioners = higher levels of mindfulness and

lower levels of stress– Perspective change– Brain changes

Mindfulness and the brain

• Anterior insula– Mindfulness practice = lower activation of anterior

insula • Increased gray matter in posterior cingulate

cortex, temporoparietal junction, cerebellum, and hippocampus– TP junction: related to spatial unity between self

and body

BreathingDescilo et al. (2009)• 184 survivors of 2004

tsunami with PTSD• Conditions:

– Yoga breath intervention– Yoga breath intervention +

exposure therapy– Wait list group

• Results: – significant and rapid decreases

in PTSD symptoms and depression

– increased quality of life – increased likelihood for results

to be sustained

Why?

Meditation

• Similar to mindfulness• Mohan, Sharma, &

Bijlani (2011)– Male participants =

meditating novices– Stressful computer game– Meditation group = lower

levels of stress compared to control

• Brain waves– Alpha, gamma, theta

Meditation

Halsband, U., Mueller, S., Hinterberger, T., & Strickner, S. (2009). Plasticity changes in the brain in hypnosis and meditation. Contemporary Hypnosis (John Wiley & Sons, Inc.), 26(4), 194-215. doi:10.1002/ch.386

Yoga vs. Exercise

Yoga vs. Exercise

• Netz (2003) compared mindful exercises to aerobic exercise– Yoga– Feldenkrais (awareness through movement)– Swimming– Aerobic dancing– Computer class (control)

• Yoga, Feldenkrais, and swimming = lower anxiety & higher levels of subjective well-being

Yoga vs. Exercise

• Streeter et al. (2010)– Measured GABA levels between yoga practicing

condition and walking condition– Yoga participants = enhanced mood, increased

levels of GABA, and decreased anxiety

Mindfulness?

What does all this mean?

Namaste.

ReferencesDescilo, T. P. (2010). Effects of a yoga breath intervention alone and in combination with an exposure

therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatrica Scandinavica, 121, 289-300.

Halsband, U., Mueller, S., Hinterberger, T., & Strickner, S. (2009). Plasticity changes in the brain in hypnosis and meditation. Contemporary Hypnosis (John Wiley & Sons, Inc.), 26, 194-215. doi:10.1002/ch.386

Mohan, A., Sharma, R., & Bijlani, R. L. (2011). Effect of meditation on stress-induced changes in cognitive functions. The Journal Of Alternative And Complementary Medicine, 17, 207-212. doi:10.1089/acm.2010.0142

Netz, Y. (2003). Mood Alterations in Mindful Versus Aerobic Exercise Modes. Journal Of Psychology, 137(5), 405-419.

Paul, N. A., Stanton, S. J., Greeson, J. M., Smoski, M. J., & Wang, L. (2013). Psychological and neural mechanisms of trait mindfulness in reducing depression vulnerability. Social Cognitive & Affective Neuroscience, 8, 56-64.

Streeter, C. C., Whitfield, T. H., Owen, L., Rein, T., Karri, S. K., Yakhkind, A., & ... Jensen, J. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. The Journal Of Alternative And Complementary Medicine, 16, 1145-1152. doi:10.1089/acm.2010.0007