Yoga and Mental Health: Clarity and Connection

Understanding Depression

According to the World Health Organization, major depressive disorder (MDD) is defined as a depressed mood or loss of interest or pleasure in activities for at least two weeks, significantly impairing daily functioning and overall health (1). Depression is a prevalent mental health condition worldwide and is the leading cause of disability in adults under the age of 45 (2) with an estimated 5% of the adult population or 280 million with more women than men (1).  While numerous factors contribute to MDD, including physical inactivity, the condition is also associated with imbalances in neurotransmitters such as dopamine, norepinephrine, and serotonin (3,4).

Other contributing elements include chronic stress, genetic predispositions, early life trauma, social isolation, and cognitive patterns like negative thinking (4). Effective treatments include psychotherapy and medication, but self-care practices, particularly movement, can also play a meaningful role in symptom management (1,2). 

Yoga: Beyond the Asanas

In many parts of the world, especially North America, yoga is often equated with stretching or improving flexibility. But yoga is far more comprehensive. The term "yoga" is thought to be derived from the Sanskrit root yuj, meaning to yoke, join, or unite, typically interpreted as a union of mind, body, and spirit (3,4).

A complete yoga practice incorporates postures (asanas), breath control (pranayama), meditation (dhyana), and deep relaxation (savasana). Together, these practices foster a sense of connection, mindfulness, and internal balance (2,3).

The Impact of Stress and How Yoga Helps

Chronic stress disrupts the body’s natural balance, impairing neurobiological function and increasing vulnerability to both physical illness (e.g., heart disease, stroke, diabetes, autoimmune diseases and even certain types of cancer) and mental health challenges (3, 5). Physical illness can cause depression, and depression can contribute to physical illness (2,5).  Persistent stress also reduces levels of serotonin and dopamine, which can contribute to the emotional numbness and lack of joy seen in depression (2-4).

Yoga may counteract these effects by influencing key areas of the brain:

• Prefrontal Cortex (PFC): Involved in regulating attention and coping behaviors. In depression, parts of this area such as the dorsolateral PFC (associated with focus and goal setting) often show reduced activity (3).

• Anterior Cingulate Cortex (ACC): Helps coordinate responses to stress and discomfort; implicated in memory and emotional regulation (3)

• Ventromedial PFC (VMPFC): Plays a role in emotion regulation, social cognition, and decision-making (3)

By regularly practicing yoga, these brain areas may undergo neuroplastic changes—strengthening emotional regulation, reducing the impact of stress, and potentially decreasing depressive symptoms (2,3).

Why Yoga Supports Mental Health

Yoga encourages self-compassion, positive self-talk, and mindfulness, all of which are powerful counterbalances to the critical inner voice common in depression. Through intentional movement and breathwork, individuals build a stronger sense of self-awareness and self-efficacy. This can lead to:

1. A sense of accomplishment, which boosts self-esteem.

2. Reduced rumination by focusing attention on the body and breath.

3. Activation of calming neural pathways through parasympathetic engagement.

4. Lowered cortisol levels, reducing the physiological damage of chronic stress.

The long, slow exhalations practiced in yoga help downregulate the sympathetic (fight-or-flight) response, inviting the parasympathetic nervous system to take over. This slows the heart rate, calms the breath, and creates a sense of grounded presence, crucial for those experiencing anxiety and depression (3).

The Science Behind Movement and Mood

Physical activity (including yoga) has been shown to enhance brain function by:

• Improving levels of neurotransmitters like dopamine and serotonin.

• Promoting neuroplasticity and neurogenesis (growth of new neurons).

• Enhancing mood regulation and stress resilience.

These changes may help reduce symptoms such as fatigue, hopelessness, and lack of motivation, while also building the brain’s capacity to cope with future stressors (2,3).

A Complementary Approach

Depression is a complex condition, and yoga is not a cure-all. It is best used as a complementary therapy alongside traditional treatments such as medication and psychotherapy. Still, yoga’s ability to support the autonomic nervous system, promote mindful awareness, and improve emotional resilience makes it a valuable addition to a wholistic care plan.

Take-Home Message:Movement, mindfulness, breath, and self-affirmation are powerful tools in the management of depression. Yoga offers a unique opportunity to integrate these tools into a single, transformative practice.

References

1. World Health Organization. Depressive disorder (depression). Accessed June 30, 2025. https://www.who.int/news-room/fact-sheets/detail/depression

2. Kinser PA, Goehler LE, Taylor AG. How might yoga help depression? A neurobiological perspective. Explore (NY). 2012;8(2):118-126. doi:10.1016/j.explore.2011.12.005

3. Hossain MN, Lee J, Choi H, Kwak YS, Kim J. The impact of exercise on depression: how moving makes your brain and body feel better. Phys Act Nutr. 2024;28(2):43-51. doi:10.20463/pan.2024.0015

4. Sovik R, Bhavanani B. History, Philosophy, and Practice of Yoga. In: Khalsa SBE, et al., eds. The Principles and Practice of Yoga in Health Care. 2019:17.

5. Goodwin GM. Depression and associated physical diseases and symptoms. Dialogues Clin Neurosci. 2006;8(2):259-265. doi:10.31887/DCNS.2006.8.2/mgoodwin

Disclaimer: This blog is for informational purposes only and is not a substitute for medical advice. If you have concerns about your mental health, please consult your doctor or a qualified healthcare provider.