According to a study published by Aayushi Khajuria, Amit Kumar et al in the International Journal of Yoga 2024 Feb 9, reducing stress with yoga has been demonstrated significantly.
The practice of yoga offers a promising avenue for reducing stress and promoting overall well-being, peace of mind. Through a variety of physiological and psychological mechanisms, yoga has been demonstrated its potential to alleviate the burdens of modern-day stressors. The stressors are any events or situations that cause stress. They can be physical, psychological, or environmental, and can be either positive or negative. Stressors trigger a stress response in the body, which can manifest as physical and emotional changes.
Understanding stressors is crucial for managing stress effectively. From the measurable changes in (GSR) Galvanic Skin Response also known as Electro Dermal Activity (EDA), refers to the change in the skin’s electrical properties due to emotional arousal and stress and electromyography (EMG) indicating muscle relaxation and reduced (SNS) activity in the context of the autonomic nervous system, “(SNS activity)” refers to the level of activity of the sympathetic nervous system. This system is responsible for the body’s “fight-or-flight” response, preparing the body for action in response to perceived threats or stress; accordingly, strategies to minimize stress or control stress are implemented. Increased SNS activity means the body is in a state of heightened arousal, with increased heart rate, breathing, and other physiological changes to the shifts in ECG, showcasing lowered heart rate and enhanced HRV.
The HRV is Heart Rate Variability. It refers to the variation in the time interval between heartbeats. This variation is a reflection of the autonomic nervous system’s influence on the heart and can provide insights into a person’s physical and mental health. Further, the insights gained from fMRI, which is a functional Magnetic Resonance Imaging where in a neuroimaging technique that measures brain activity by detecting changes in blood flow. It’s a non-invasive method that allows researchers and doctors to observe which parts of the brain are active during specific tasks or in response to stimuli.
Essentially, it maps brain function in real-time, and (EEG) the EEG is an Electroencephalogram. It’s a medical test that records the electrical activity of the brain, using electrodes attached to the scalp. This activity is displayed as wavy lines on a graph, which a specialist analyses to identify any abnormalities. EEG is used to diagnose various brain-related conditions, including epilepsy, sleep disorders, and brain damage. Revealing alterations in brain activity patterns associated with emotion regulation and mindfulness, yoga presents a comprehensive approach to stress reduction.
The incorporation of deliberate, measured movements, conscious breathing, and mindfulness strategies in yoga exercises facilitates the stimulation of the PNS nervous system, resulting in a state of relaxation. With consistent engagement, yoga has the potential to reshape habitual stress responses, cultivating resilience and emotional balance over time. However, it is crucial to recognize the individuality of responses to yoga and the multifaceted nature of stress reduction. Factors such as the type and intensity of yoga practice, individual predispositions, and external influences all contribute to the observed outcomes.
Therefore, a holistic approach to stress reduction should consider the diverse range of physiological, psychological, and subjective measures to truly appreciate the transformative potential of yoga. As modern life continues to present challenges to our well-being, the ancient wisdom of yoga offers a timeless remedy. Whether it is the calming effects observed in GSR, the muscle relaxation highlighted by EMG, the heart-cantered changes reflected in ECG, brainwave variations detected in EEG, or the profound shifts in brain activity detected through fMRI–yoga stands as a beacon of hope, guiding individuals toward a state of inner harmony and tranquillity in the face of life’s pressures. Through its holistic and integrative approach, yoga beckons us to explore not only the physical postures but also the profound journey toward stress reduction, emotional well-being, and a more balanced existence.
Features Aspects
Looking ahead, the exploration of reducing stress with Yoga is poised to uncover even greater insights and applications. As scientific research and technology continue to advance, future aspects in this field hold the promise of deepening our understanding and expanding the impact of yoga on stress reduction. Here are some exciting future directions for consideration.
Individualized health care:
With the advent of precision medicine and individualized health care, future studies may delve into tailoring yoga practices to individuals based on their physiological responses, genetic factors, and stress profiles. This could lead to optimized stress reduction strategies that are uniquely suited to each person.
Neuroplasticity and brain resilience
Ongoing research into the effects of yoga on brain plasticity and resilience may reveal how consistent practice can remodel neural pathways, enhancing our ability to cope with stress and emotional challenges. Understanding the mechanisms through which yoga shapes the brain could pave the way for innovative interventions.
The utilization of virtual reality (VR) and augmented reality technologies has the potential to provide immersive yoga experiences that effectively engage several senses and amplify the state of relaxation. Future studies might explore the impact of VR-enhanced yoga sessions on stress reduction and emotional well-being.
Combination therapies
Integrating yoga with other therapeutic modalities, such as cognitive-behavioural therapy, biofeedback, or mindfulness-based stress reduction, holds promise for more comprehensive and synergistic approaches to stress management.
Biometric wearable
Biometric wearable refers to technology that measures human biometric data with wearable devices (e.g., smart watches). In the human body, body temperature, heart rate, and pulse are important data for measuring health. Advances in wearable technology could enable real-time monitoring of physiological parameters during yoga practice. The utilization of real-time data has the potential to yield significant insights into the immediate effects of various yoga approaches on the reduction of stress.
Prime Minister of India: Vision on Yoga
As neuroscience techniques are evolving, including more advanced neuroimaging methods and neurochemical assays, we can anticipate more detailed insights into how yoga influences brain function, neurotransmitter balance, and stress-related biomarkers.
In the backdrop of a ground-breaking agreement signed between the World Health Organization (WHO) and Government of India to establish WHO Global Centre for Traditional Medicine, supported by a substantial investment of USD 250 million from the Indian government, this global knowledge centre aims to integrate traditional medicine with modern science and technology to improve health outcomes worldwide. Keeping in mind the immense power of Yoga, it is suggested to the Hon’ble Prime Minister of India, Shri Narendra Modi, to establish Ayurveda Integrated with Modern Medicine (AIMM) Centres of Excellence across the country, as Yoga is a wing of AYUSH for holistic health, and to create a disease-free society
Public health integration
Collaborations between yoga practitioners, researchers, and healthcare professionals may lead to the integration of yoga-based interventions into mainstream healthcare systems, offering accessible and evidence-based stress reduction strategies to a broader population.
In embracing these future aspects, the exploration of reducing stress with yoga is primed to not only deepen its scientific foundation but also to impact individuals’ lives on a global scale. As we journey forward, the ancient wisdom of yoga continues to intertwine with modern science, offering a path toward enhanced well-being and resilience in the face of life’s challenges.
