Yoga and happiness: What the science says

Yoga is more than just a physical exercise; it is a pathway to greater wellbeing, happiness and inner peace. As a yoga teacher, you already understand the transformative power of yoga, and you're dedicated to sharing its benefits with your students. But have you ever wondered how you can use science to help your potential yogis recognise the profound link between yoga and happiness?

In this blog post, we will explore the fascinating world of yoga and happiness from a scientific perspective, equipping you with the knowledge and insights to encourage more people to do yoga, and hopefully, encourage more people to attend your yoga classes. We'll delve into the research that highlights the tangible connections between yoga and a happier, more fulfilling life.

The definition of happiness

Ha. Why start with something easy when we can start with a real challenge, hey!?

Happiness is a multifaceted and deeply personal emotion that transcends cultural, social, and individual boundaries. While its definition can vary from person to person, happiness is often described as a subjective state of wellbeing and contentment. It is the experience of positive emotions, such as joy, gratitude, and satisfaction, along with a sense of overall life fulfilment.

Happiness encompasses not only fleeting moments of pleasure but also a sense of purpose, meaningful relationships, and inner peace. It involves a harmony between one's emotional, cognitive, and even physical aspects, as well as the absence of excessive stress or negative emotions.

Yoga, mental health, neurotransmitters and happiness

The intricate relationship between yoga, mental health, neurotransmitters, and happiness is a fascinating area of scientific study that sheds light on the transformative power of yoga. At the core of this potent connection are neurotransmitters; chemical messengers in the brain responsible for regulating mood and emotion.

You’ll note from our definition of happiness, that happiness is partly the ‘absence of excessive stress or negative emotions’ - you might read this as the absence of the fight or flight response… So we’re starting to see that a link between yoga and happiness is a common sense link, as we all know how profoundly yoga activates the rest and digest response.

Let’s take a look at the hormones involved in happiness, wellbeing, and feeling at peace with the world.

Serotonin - a natural mood stabiliser

Serotonin is a neurotransmitter associated with feelings of wellbeing and happiness; in short, it makes us feel GREAT! Yoga practices, especially those involving mindful breathing and meditation, have been shown to increase serotonin levels in the brain. Regular yoga sessions can help individuals manage and alleviate symptoms of depression and anxiety by promoting optimal serotonin function, thus fostering a more stable and positive mood. In particular, Yoga Nidra, which helps enter the Alpha brainwave state; associated with relaxation and ease, can activate a feeling wellbeing, caused by the release of serotonin.

Looking at the nervous system; yoga Nidra especially is associated with activating the calming response of rest and digest, also known as rest and repair, which stimulates the production of serotonin.

Dopamine - the “feel good” hormone

Dopamine plays a crucial role in being able to recognise and experience joy, be and feel rewarded and stay focused. Dopamine affects our outlook on the world; and having sufficient dopamine reduces impulsivity and increases resilience to cravings without caving in to them. Studies show that Yoga Nidra increases the endogenous release of dopamine by up to 65%!

Oxytocin - a pleasure hormone

According Kamini Desai’s Book ‘Yoga Nidra: The art of transformational sleep’ - ‘Oxytocin reduces fear, increases trust and enhances the ability to interact with others in a healthy way’. Oxytocin is released during meditation, Yoga Nidra, and massage (to name but a few).

Endorphins - the natural pain relievers

Endorphins, the body's natural painkillers, are released during vigorous physical activity, including many yoga poses. This release of endorphins is often referred to as the "yoga high," - runners call it a “runner’s high” as it leads to a sense of euphoria and stress reduction. Research shows that meditation, yoga and Yoga Nidra release endorphins and endorphin-facilitating substances that keep endorphins circulating in the body. (Read; the ‘high’ feeling continues after the meditation, yoga, or run has concluded, which is excellent news for keeping that ‘happy’ feeling.)

Melatonin - the sleep hormone

Melatonin is well-known for being responsible for the quality and quantity of our sleep, but it’s less well known for managing all of our biorhythms. Research has also shown that it’s a powerful antioxidant and, of course, a mood regulator; which is why it’s getting a mention in this yoga and happiness investigation!

GABA - the body’s tranquilliser

GABA (gamma aminobutyric acid) is an important neurotransmitter playing a part in reducing muscle tension and helping us to stay calm in challenging situations, increasing resilience to stress and allowing us to cope with more pressure before the fight or flight response is activated.  Yoga Nidra practitioners show consistently higher levels of GABA.

Human growth hormone (HGH) - sustains tissues, organs and mood

According to ‘All research journal’ - human growth hormone (HGH), which your body naturally produces, stimulated your growth throughout your childhood and sustains your tissues and organs all the way through your life. Starting in your 40s, your pituitary gland, the pea-sized structure at the base of your brain where growth hormone is produced, gradually decreases the amount of HGH it creates. The body’s diminishing supply of HGH causes the frailty that comes with aging decreased bone density, decreased muscle mass, increased body fat, weakening heart contractions, poor mood, lack of motivation, and poor exercise capacity.

Recent scientific study, “hot yoga could be potent antidepressant”

According to the Harvard Gazette:

“In a randomized controlled clinical trial of adults with moderate-to-severe depression, those who participated in heated yoga sessions experienced significantly greater reductions in depressive symptoms compared with a control group.

The results of the trial, which was led by investigators at Massachusetts General Hospital, and was published in the Journal of Clinical Psychiatry, indicate that heated yoga could be a viable treatment option for patients with depression.”

Now that we’ve explored the hormone production associated with movement and meditation; reading that excerpt comes as no surprise, hey?

The article goes on to say:

“Future research is needed to compare heated to nonheated yoga for depression to explore whether heat has benefits over and above that of yoga for the treatment of depression, especially given the promising evidence for whole body hyperthermia as a treatment for major depressive disorder,” said senior author David Mischoulon, director, Depression Clinical and Research Program at MGH.

We eagerly await an update on this!

Bringing it together: the positive impact of yoga on mood and wellbeing

Isn’t it wonderful when science confirms what you always ‘knew’. Yoga makes you feel better; that’s why you kept returning to the practice and why you trained to become a yoga teacher; to share this knowing, and feeling, with others.

As yoga teachers, your journey is not just about guiding students through physical postures and breathing exercises; it's about empowering them to tap into the incredible potential of their own minds and bodies. The scientific evidence we've uncovered reveals the tangible ways in which yoga elevates mood, relieves stress, and enhances overall mental and physical health. It's a powerful testament to the wisdom of this ancient practice and its ability to transform lives.

By sharing this scientific knowledge with your students, you're not only demystifying the 'magic' of yoga but also equipping them with the tools to take charge of their own happiness and wellbeing. You're enabling them to make informed choices and cultivate a practice that isn't just about the physical postures but also about nurturing their mental and emotional states.

So, as you guide your students on their yoga journey, remember that you're facilitating a path to greater happiness and inner peace. By helping your yogis connect with the science that underlies their practice, you're empowering them to experience the countless benefits of yoga on a much deeper level. It's a beautiful fusion of ancient wisdom and modern understanding, and together, it's a gift that can truly change lives.

Your role as a yoga teacher extends far beyond the mat, and it's a role that allows you to be a catalyst for the transformation of both body and soul.

Embrace this role, for you are not only teaching yoga; you are sharing the path to happiness.

References:

https://pubmed.ncbi.nlm.nih.gov/24719001/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6622221/

https://pubmed.ncbi.nlm.nih.gov/11958969/

https://www.allresearchjournal.com/archives/2015/vol1issue4/PartC/82.1-634.pdf

https://news.harvard.edu/gazette/story/2023/10/heated-yoga-may-reduce-depression-in-adults/

https://www.healthline.com/health/mental-health/serotonin

https://pubmed.ncbi.nlm.nih.gov/7669835/

https://pubmed.ncbi.nlm.nih.gov/10859661/

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