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.

20 Comments

Leave a Reply

Your email address will not be published.

Follow Hey Sigmund on Instagram

Anxiety is a sign that the brain has registered threat and is mobilising the body to get to safety. One of the ways it does this is by organising the body for movement - to fight the danger or flee the danger. 

If there is no need or no opportunity for movement, that fight or flight fuel will still be looking for expression. This can come out as wriggly, fidgety, hyperactive behaviour. This is why any of us might pace or struggle to sit still when we’re anxious. 

If kids or teens are bouncing around, wriggling in their chairs, or having trouble sitting still, it could be anxiety. Remember with anxiety, it’s not about what is actually safe but about what the brain perceives. New or challenging work, doing something unfamiliar, too much going on, a tired or hungry body, anything that comes with any chance of judgement, failure, humiliation can all throw the brain into fight or flight.

When this happens, the body might feel busy, activated, restless. This in itself can drive even more anxiety in kids or teens. Any of us can struggle when we don’t feel comfortable in our own bodies. 

Anxiety is energy with nowhere to go. To move through anxiety, give the energy somewhere to go - a fast walk, a run, a whole-body shake, hula hooping, kicking a ball - any movement that spends the energy will help bring the brain and body back to calm.♥️
.
.
.
#parenting #anxietyinkids #childanxiety #parenting #parent
This is not bad behaviour. It’s big behaviour a from a brain that has registered threat and is working hard to feel safe again. 

‘Threat’ isn’t about what is actually safe or not, but about what the brain perceives. The brain can perceive threat when there is any chance missing out on or messing up something important, anything that feels unfamiliar, hard, or challenging, feeling misunderstood, thinking you might be angry or disappointed with them, being separated from you, being hungry or tired, anything that pushes against their sensory needs - so many things. 

During anxiety, the amygdala in the brain is switched to high volume, so other big feelings will be too. This might look like tears, sadness, or anger. 

Big feelings have a good reason for being there. The amygdala has the very important job of keeping us safe, and it does this beautifully, but not always with grace. One of the ways the amygdala keeps us safe is by calling on big feelings to recruit social support. When big feelings happen, people notice. They might not always notice the way we want to be noticed, but we are noticed. This increases our chances of safety. 

Of course, kids and teens still need our guidance and leadership and the conversations that grow them, but not during the emotional storm. They just won’t hear you anyway because their brain is too busy trying to get back to safety. In that moment, they don’t want to be fixed or ‘grown’. They want to feel seen, safe and heard. 

During the storm, preserve your connection with them as much as you can. You might not always be able to do this, and that’s okay. None of this is about perfection. If you have a rupture, repair it as soon as you can. Then, when their brains and bodies come back to calm, this is the time for the conversations that will grow them. 

Rather than, ‘What consequences do they need to do better?’, shift to, ‘What support do they need to do better?’ The greatest support will come from you in a way they can receive: ‘What happened?’ ‘What can you do differently next time?’ ‘You’re the most wonderful kid and I know you didn’t want this to happen. How can you put things right? Do you need my help with that?’♥️
Big behaviour is a sign of a nervous system in distress. Before anything, that vulnerable nervous system needs to be brought back home to felt safety. 

This will happen most powerfully with relationship and connection. Breathe and be with. Let them know you get it. This can happen with words or nonverbals. It’s about feeling what they feel, but staying regulated.

If they want space, give them space but stay in emotional proximity, ‘Ok I’m just going to stay over here. I’m right here if you need.’

If they’re using spicy words to make sure there is no confusion about how they feel about you right now, flag the behaviour, then make your intent clear, ‘I know how upset you are and I want to understand more about what’s happening for you. I’m not going to do this while you’re speaking to me like this. You can still be mad, but you need to be respectful. I’m here for you.’

Think of how you would respond if a friend was telling you about something that upset her. You wouldn’t tell her to calm down, or try to fix her (she’s not broken), or talk to her about her behaviour. You would just be there. You would ‘drop an anchor’ and steady those rough seas around her until she feels okay enough again. Along the way you would be doing things that let her know your intent to support her. You’d do this with you facial expressions, your voice, your body, your posture. You’d feel her feels, and she’d feel you ‘getting her’. It’s about letting her know that you understand what she’s feeling, even if you don’t understand why (or agree with why). 

It’s the same for our children. As their important big people, they also need leadership. The time for this is after the storm has passed, when their brains and bodies feel safe and calm. Because of your relationship, connection and their felt sense of safety, you will have access to their ‘thinking brain’. This is the time for those meaningful conversations: 
- ‘What happened?’
- ‘What did I do that helped/ didn’t help?’
- ‘What can you do differently next time?’
- ‘You’re a great kid and I know you didn’t want this to happen, but here we are. What can you do to put things right? Do you need my help with that?’♥️
As children grow, and especially by adolescence, we have the illusion of control but whether or not we have any real influence will be up to them. The temptation to control our children will always come from a place of love. Fear will likely have a heavy hand in there too. When they fall, we’ll feel it. Sometimes it will feel like an ache in our core. Sometimes it will feel like failure or guilt, or anger. We might wish we could have stopped them, pushed a little harder, warned a little bigger, stood a little closer. We’re parents and we’re human and it’s what this parenting thing does. It makes fear and anxiety billow around us like lost smoke, too easily.

Remember, they want you to be proud of them, and they want to do the right thing. When they feel your curiosity over judgement, and the safety of you over shame, it will be easier for them to open up to you. Nobody will guide them better than you because nobody will care more about where they land. They know this, but the magic happens when they also know that you are safe and that you will hold them, their needs, their opinions and feelings with strong, gentle, loving hands, no matter what.♥️
Anger is the ‘fight’ part of the fight or flight response. It has important work to do. Anger never exists on its own. It exists to hold other more vulnerable emotions in a way that feels safer. It’s sometimes feels easier, safer, more acceptable, stronger to feel the ‘big’ that comes with anger, than the vulnerability that comes with anxiety, sadness, loneliness. This isn’t deliberate. It’s just another way our bodies and brains try to keep us safe. 

The problem isn’t the anger. The problem is the behaviour that can come with the anger. Let there be no limits on thoughts and feelings, only behaviour. When children are angry, as long as they are safe and others are safe, we don’t need to fix their anger. They aren’t broken. Instead, drop the anchor: as much as you can - and this won’t always be easy - be a calm, steadying, loving presence to help bring their nervous systems back home to calm. 

Then, when they are truly calm, and with love and leadership, have the conversations that will grow them - 
- What happened? 
- What can you do differently next time?
- You’re a really great kid. I know you didn’t want this to happen but here we are. How can you make things right. Would you like some ideas? Do you need some help with that?
- What did I do that helped? What did I do that didn’t help? Is there something that might feel more helpful next time?

When their behaviour falls short of ‘adorable’, rather than asking ‘What consequences they need to do better?’ let the question be, ‘What support do they need to do better.’ Often, the biggest support will be a conversation with you, and that will be enough.♥️
.
.
#parenting #positiveparenting #mindfulparenting #anxietyinkids

Pin It on Pinterest

Share This