The therapeutic effects of yoga on reducing & managing anxiety.

Meet our next Guest Author - Hema Deva a Professional Counsellor and Therapist. Hema and I go way back, both of us grew up in Wellington, both our families were active members of our community and we both attended  Wellington East Girls College together. Hema and I reconnected earlier this year and got to talking about our jobs, our kids, the world in general and in particular the challenges we face. As a woman in my 50s the words stress, anxiety & nervousness, seem to be featuring more and more in my conversations, as I navigate through menopause, aging parents and raising a teen. Talking with Hema about her work, I realised, how these seemingly normal human conditions, for some, are so debilitating that they impact their day to day life.  Read on, as Hema effortlessly explains how anxiety impacts us and how practices like yoga can help manage some of the symptoms associated with anxiety. 

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Some people however experience such heightened fear, that it can negatively impact day-to-day functioning, making anxiety one of the most common mental health concerns.

Anxiety is often regarded as a brain-based health issue and while the amygdala (fear center) which is responsive to anxiety is situated in the brain, there is also a physical bodily reaction. People often describe experiencing heart palpitations, restlessness, butterflies in their stomach/nausea, light-headedness and sweating.

When the brain's amygdala is activated, it signals our body’s stress hormone and during high levels of cortisol and adrenaline, the body responds by either freezing, fighting or fleeing.  

​It is important to note, that not all anxiety is considered irrational or bad as it is a purposeful primitive mechanism to assist with our survival. For instance, when you almost walk onto the road and quickly avoid that bus from hitting you, it is very likely your fear center was activated to keep you safe. 
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In modern times, our amygdala is however being fired off even when we are not necessarily in danger, often over irrational worry or day-to-day stress. It is a complex response involving the interplay between our cognitions, physical body and behaviours to real or perceived threats.

While there are well-researched mental health therapies that are effective in managing anxiety, a body of research has identified other practices such as yoga, also having a positive impact on mental health. ​

One such Study looked at whether the practice of yoga postures increased brain GABA levels, making a distinction specifically to yoga and not just simply engaging in physical activity.  This study demonstrated after a 12-week yoga course; participants thalamic GABA had increased compared to participants who did an equivalent walking exercise course. An increase in thalamic GABA is associated with heightened mood and a decrease in symptoms of anxiety.

Focusing the mind on your body position.
By contrast when anxious or highly stressed our brains can feel flooded with worried, negative thoughts. ​

Reducing bodily activation by calming the body.
Reducing heart palpations and general bodily nervousness. ​​

​Grounding the body via mindful breathing. Used widely to treat anxiety, awareness of breath is a natural part of yoga. By contrast, when anxious, our breathing is usually shallow, restricting much needed oxygen to our brain to function well.

Yoga combines physical movement, mindfulness and deep breathing; all practices which connect us back to our parasympathetic nervous system.

When anxiety is activated, a person’s sympathetic nervous system is working on overload. By regulating breathing and engaging in yoga poses, we can reconnect the body back to its parasympathetic nervous system which relates to our rest and healthy digestive system.  Our parasympathetic nervous system promotes relaxation and restores much needed balance back into our body and mind.

According to research stimulating the vagus nerve which plays a vital role in your rest-digest system is beneficial in reducing and managing anxiety symptoms.  One way to activate this nerve is by practicing yoga. 

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Thank you so much Hema for sharing your knowledge and explaining this increasing mental health concern in a clear and digestible format. x

About Hema:
​I am a first-generation New Zealander of Indian descent, born and raised in Wellington. My parents are originally from a state called Gujarat. I have been married for almost 25 years and am a mother to two children. In my spare time, I enjoy watching movies, eating desserts, gardening and traveling. ​I completed a Bachelor’s degree in Psychology with Honours in 1997 from Victoria University of Wellington and a Diploma in Counselling (Applied) in 2003 from the Wellington 

Institute of Technology. ​My work journey has been varied and extremely enjoyable. I have worked with adults, young adults and children (6-12yrs) of all cultures, in a variety of settings over many years, including Education (School and University), Community and Health (District Health Board). In 2010, I joined a team of light-minded professionals where I have grown my private practice, working with various people. Alongside my practice, family and general life admin, I am working on creating a therapeutic model and writing my first book.

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147 (study I used)
https://www.healthline.com/health/yoga-for-calm
https://www.firstsession.com/resources/how-to-relieve-physical-symptoms-of-anxiety-top-techniques