Depression, Bikram yoga can help reduce symptoms: a study says so

To think that reaching the point of touching your toes or balancing on a handstand is all that yoga has to offer us is to miss out on much of the gifts of this practice. Its benefits come unexpectedly and everyone feels them.
So yes, yoga is good for the back, legs, flexibility, joints, but above all it is good for our mind. And today a study proves it: yoga reduces symptoms of depression.

The second Sutra of Patanjali, who defined yoga through these aphorisms, the Sutras, teaches us that «Yoga is the process of calming the movements and mental fluctuations that disturb our consciousness». Through the practice of asanas the nerves relax, the brain calms and the body stabilizes. On the other hand, the word yoga in Sanskrit means “union”, that with oneself. In the yogic lifestyle, health begins with the strength of the body and deepens with emotional stability.

The study, recently published in Journal of Clinical Psychiatryfocused on a particular type of yoga, the Bikram YogaMeaning what the heated one. The investigation revealed that the combination of yogic practice and heat reduces depressive symptoms in adultsso much so that researchers suggest this combination as a potential treatment for moderate to severe depression.
“Yoga and heat-based interventions could change the trajectory of depression patients by providing a non-drug approach with additional physical benefits,” said one of the study’s authors, Maren Nyer, director of yoga studies at the University. of Los Angeles.
During yogic practice, negative thoughts, which clog the mind and stress the person, are eliminated because at that moment the brain focuses on the body and breathing.
In fact, Bikram yoga, which is the most popular form of hot yoga, consists of 26 postures and two breathing exercises, performed in a room heated to 35 to 42 degrees.
Heat is one of the reasons why this research has demonstrated positive effects on mental health.

How the study was performed

For the study, researchers from Massachusetts General Hospital recruited 80 patients suffering from depression dividing them into two groups. One group received 90-minute sessions of Bikram yoga, practiced in a room heated to 45 degrees. They were asked to attend two classes a week. The other group was instead placed on a waiting list and was unable to participate in the practice. The patients were followed for eight weeks. Those who underwent the practice experienced significantly greater improvement in their depressive symptoms, compared to others placed on the waiting list.

The reduction is equal to or greater than 50% of symptoms, compared to 6% of patients who did not practice yoga. A decline so large that the disease is considered to be in remission. “They received these benefits by attending only about one class a week,” said David Mischoulon, senior author of the study.

Heat as an antidote

The reasons for the improvement lie first and foremost in the heat, the primary characteristic of Bikram. Since inflammation is believed to be a potential cause of depression, Exposure to heat interacts with inflammatory mechanisms in humans and determines their improvement. Furthermore, a depressed person may have problems with thermal regulation of the body; the heat acts on that short circuit, restoring the thermoregulatory system.

A few hours of Bikram yoga therefore can influence the lowering of body temperature compared to the slight increase observed in those suffering from this disease. However, heat brings with it a series of necessary considerations. The first is that there are different types of heated yoga that can be done at different temperatures. “Some people would benefit from a warmer temperature, for example,” says Mischoulon. What is certain is that the study participants were prepared for the discomfort that could arise from the heat of the room and how to manage it. And this is the second consideration to keep in mind.

To do heated yoga you need to know the hydration requirements, do not consume a large meal before the session, and it is desirable to arrive prepared for the situation you will find. This is a feasible practice if you do not have other health problems related to heart disease, kidney disease or diabetes. “Those with certain physical conditions should consult their doctor before participating in a heated yoga session. If carried out under medical supervision it is still possible to do it without any damage” explains Mischoulon. Important to note that this type of yoga, although with proven benefits, It is not a treatment that can be prescribed for depression. And for those who can’t stand the heat, classic yoga can still be a valid alternative.

However, Bikram yoga is a very challenging and stimulating form of yoga and depression brings daily motivational challenges, especially in terms of energy. Deciding to enter that heated room and complete a lesson represents a significant act of self-care. Being there, trying, and succeeding is something to feel proud of. A kind gesture towards ourselves which, if done consistently, has enormous healing power.