Yoga and Depression – Breathing Based Yoga Helps to Significantly Relieve Major Depression

Breathing Based Yoga Helps to Relieve Major Depression

Depression is a major problem, and when it chooses a life to shadow, its hold can be fierce. The most popular treatment for depression is antidepressant medication. Though antidepressants seem to bring relief to many people, there are at least as many who do not respond to treatment. Thankfully, researchers are working hard on finding a more effective way to manage depression, and the world is edging ever so closer to finding a cure. 

With the research steering in new and promising directions, there has been an overwhelming amount of evidence to find that certain lifestyle factors have great potential to alleviate the symptoms of depression. A combination of exercise and mindfulness has been found to reduce the symptoms of depression by up to 40%. As well as this, gut health has been found to play a critical role in mental health, particularly in relation to the symptoms of depression. 

Whether medication is part of the healing or not, exercise, meditation, and gut health clearly have enormous capacity to strengthen the mind and body in a way that can protect them against depression. Now, new research from the University of Pennsylvania has found that a breathing-based meditation practice known as Sudarshan Kriya yoga (‘SKY’) can provide significant relief from the symptoms of severe depression and anxiety. 

What are the symptoms of major depression?

People are diagnosed with major depression if they experience at least five of the following symptoms for nearly every day for at least two weeks. The symptoms need to cause significant intrusion into day-to-day living, and need to not be the physiological effects of a substance problem or other medical condition. The symptoms include:

  • Feelings of sadness, emptiness, hopelessness, or tearfulness or irritability;
  • Loss of interest or pleasure;
  • Weight changes or changes in appetite;
  • Sleep changes – difficulty sleeping or sleeping too much;
  • Psychomotor agitation or retardation. This needs to be noticeable to others, not just feeling restless or slow;
  • Fatigue or loss of energy;
  • Feelings of worthlessness or excessive guilt;
  • Diminished ability to think, concentrate or make decisions;
  • Recurrent thoughts of death or suicide, an established suicide plan or suicide attempt. 

Let’s talk about the research.

The study, published in the Journal of Clinical Psychiatry, involved people who had been diagnosed with major depression. On average, participants were in the severe range. All participants had been on antidepressant medication for at least eight weeks and had seen no significant improvement in symptoms.

As part of the study, the participants were randomly placed into either a Sudarshan  Kriya yoga group, or a ‘waitlist’ group. Participants in the waitlist group did not practice Sudarshan Kriya yoga for the duration of the study, but were offered the yoga intervention at the end of the eight weeks. 

After two months, the group who practised the Sudarshan Kriya breathing technique had 50% lower depression scores. There was also a significant reduction in anxiety scores. The waitlist group showed no improvements. The depression scores were measured using the Hamilton Depression Rating Scale – the most widely used clinical-administered depression measurement and it measures scores on various criteria such as mood, interest in activities, energy, suicidal thoughts, feelings of guilt, as well as other symptoms.

The SKY group also showed significant reductions in their scores on the Beck Depression Inventory and Beck Anxiety Inventories, which both involving the self-reporting of relevant symptoms. 

‘With such a large portion of patients who do not fully respond to antidepressants, it’s important we find new avenues that work best for each person to beat their depression … Here we have a promising, lower-cost therapy that could potentially serve as an effective, non-drug approach for patients battling this disease.’ Anup Sharma, MD, PhD, lead author and Neuropsychiatry research fellow in the department of Psychiatry at Penn University.

Yoga and Depression: How does it work?

Sudarshan Kriya involves a series of rhythmic breathing experiences that bring on a deep, restful, meditative stage.

‘Sudarshan Kriya yoga gives people an active method to experience a deep meditative state that’s easy to learn and incorporate in diverse settings.’ – Anup Sharma, MD, PhD.

According to a paper presented at the 2016 International Conference on Emerging Technologies in Engineering, Biomedical, Management and Science SKY has a 68-73% success rate in treating depression regardless of severity, and produces positive effects on brain and hormone function. SKY works in a number of ways including:

  • removing stress from the body by flushing negative toxins from cells;
  • releasing neuropeptides which help to strengthen the immune system;
  • within 90 days of SKY, the brainwave patterns which are abnormal in many people with depression are returned to normal;
  • increasing levels of plasma prolactin, a hormone in the blood that is believed to have a central  role in easing the symptoms of depression (an increase was seen after one session of SKP);
  • significant decrease in levels of cortisol (the stress hormone);
  • increased defence against oxidative stress. Specifically, SKY has been found to produce an increase in antioxidant enzymes, superoxide dismutase, catalase and glutathione which are the major defence against oxidative stress. Research has found a link between oxidative stress and depression 

Previous research suggests that yoga and other techniques that involve controlled breathing can potentially calm the nervous system and reduce cortisol, the stress hormone. Some stress is motivating and healthy – it can help us to be more alert and more responsive in certain situations. When stress is too high, or when it lasts for too long, it can cause a chemical reaction that can slow down or stop neurogenesis – the growth of new brain cells. When this happens, we become vulnerable to all sorts of mental health issues, such as depression. It is thought that one of the reasons exercise, mindfulness, and other lifestyle factors can help with depression is because of the way they stimulate the healthy growth of new brain cells and protect existing brain cells from dying.

Exactly what is Sudarshan Kriya yoga?

For a demonstration of the Sudarshan Kriya yoga, see here.

But first, a warning: This link is intended only as a general guide, and is not intended to replace the guidance and expertise of experts or medical professionals. This meditation is not to be used by any person in any stage of pregnancy, or by people with high blood pressure. This breathing-based meditation is best done under the supervision of an experienced yoga practitioner. This meditation is not intended to be a substitute for medication. If you are on medication, it is critical that you do not decrease or stop your medication without close consultation with your doctor. Your own circumstances need to be considered before engaging in the activity, so as not to do harm or injury. If you have not practiced this type of yoga before, it may take time to work up to the full 48 beats demonstrated in the video. As with any physical activity, go gradually and do not do more than is comfortable for your body. Please consult your medical professional if you are unsure about the suitability of this activity for you.

And finally …

There can be no denying that the connection between the mind and the body is a critical one. Increasingly, research is finding that depression is not a ‘disorder’ of the mind, but a physical illness that has its origins in other parts of the body, such as the gut or at more systemic cellular level. It makes sense then, that a powerful way to manage the symptoms of depression has to involve strengthening both the mind and the body. Meditation, specifically Sudarshan Kriya is one way to strengthen the mind, the body and the spirit and maximise the potential for health and healing to be restored.

19 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow Hey Sigmund on Instagram

One of our rituals was in the week before Christmas, we’d go shopping and each kiddo would choose a keepsake decoration for the tree. This would forever be their decoration. To make sure we’d remember who owned what (a year is a long time!) I wrote their name and year on the box. The idea is that when they leave home, they’ll have a collection of special decorations for their own tree, plump with throwbacks (‘Oh I remember when we bought this!).

Then of course there was Christmas morning. Santa would leave a note on the table and bootprints on the front path, which smelled remarkably like talcum powder. So magical the way the snow was under the boot and never melted, even in an Australian summer! But that’s the magic of Christmas, right?!

We often put so much pressure on ourselves to make Christmas magical. Rituals can make this easier. They get the special memories, you get to make the ‘magic’ without having to come up with something new and different each year.

It’s very likely that there will already be Christmas rituals happening in your family, even if you don’t realise it. Ask them what they remember most, or what they loved most about last Christmas, aside from the presents.

They might surprise you with things you’d completely forgotten about, or which at the time didn’t seem to be a biggie. It can be the simplest things. Maybe they loved the way they were allowed to have ice-cream with pancakes at breakfast last Christmas. (Ice-cream at breakfast?! Told you Christmas was magical!!). 

If it’s what they remember, and if it lights them up, let it become a ‘thing’. Maybe they loved the magic ‘neverending carrot’ sprinkles you put on the scrawny carrot you found in the vege drawer (remembering reindeer groceries can be so hard sometimes!)

You’d be surprised what they find special. It doesn’t have to be big to feel magical.

What are your Christmas rituals? Let’s share ideas in the comments.♥️
We're having a sale! For a limited time, books and plushies are 25% off. 

Because sales are the best, and Christmas is the best, and helping kiddos find their brave is the very best of all! So, to celebrate the end of the year (because truly, it's been a year hasn't it), and to help you settle brave hearts for next year, or night times, or separations, or, you know, all the things, we're taking 25% off books and plushies in the Hey Sigmund shop.

There's no need to enter a code. The books and bundles are already marked with their special sale prices. You'll find them all there - plushies, books, bundles - doing shopping cartwheels, beside themselves excited about helping your young ones feel bigger than anxiety, and shimmy on to brave. 
* Link in bio.🎄
It can feel as though the only way to strengthen them against their anxiety is to make sure they have nothing to worry about, but when their worries are real this might not happen quickly. 

Instead, we need to focus on helping them know that even though those worries are there, they will be okay. ‘Not worrying’ isn’t the antidote to anxiety, trust is. This will start with trust in you and your belief that they will be okay, and trust in your reaction if things don’t go to plan. Eventually, as they grow this will expand into trust in themselves and their own capacity to find their way through challenges to a place of hope and strength. 
.
.
.
#parenting #parentinglife #parenting #parent #parents #mindfulparent
Strong steady breathing will reverse the fight or flight physiology that causes nausea, butterflies, or sick or sore tummies during anxiety. BUT telling an anxious brain to take a strong steady breath will potentially make anxiety worse unless strong steady breathing feels familiar. Practising during calm times will make it familiar. 

During anxiety we’re dealing with their amygdala, and it wants short shallow breathing to conserve oxygen. It doesn’t want strong steady breathing and will work hard to resist this. 

An anxious brain is a busy brain and it will be less able to do anything unfamiliar. A few minutes of strong steady breathing each day will set up a strong neural pathway to make strong breathing more automatic and accessible during anxiety. 

In the meantime though, you can do it for them. This is the magic of co-regulation. When you do strong steady breathing during their anxiety, it will calm your nervous system which will eventually calm theirs. You will catch their anxiety, and this will feed into their anxiety. Your strong steady breathing is the circuit breaker. They will catch your anxiety, but they will also catch your calm. Don’t worry if this takes a few minutes (and maybe a few more after that). Anxious brains are strong, powerful, beautiful brains working hard to protect. Breathe and be with. This will open the way for that distressed young nervous system to find its way home. And you don’t need to do more than that.♥️
.
.
.
#heywarrior #parenting #bravekids #anxietyinkids #kidsanxiety #parent #parenthood
Needs and behaviour can get tangled up and treated as one. When you can, separate the need from the behaviour. Give voice to the need - let it find a way to breathe - and redirect the behaviour. 

The need might always be clear, especially if it’s being smothered by angry shouting words. If we stifle the behaviour without acknowledging the need, the need stays hungry. Help usher it into the light by making it clear that you’re ready to receive it. Then wait. Wait for the big behaviour to ease, for bodies to calm, and angry voices to soften - but keep the way to you open. ‘You’re a great kid and I know you know that behaviour wasn’t okay. Talk to me about what’s happening for you.’

Pin It on Pinterest

Share This