Yoga for relaxation and calm reduces stress, anxiety, and depression by shifting the nervous system toward parasympathetic (rest-and-digest) dominance. A major JAMA Psychiatry study found that yoga works as effectively as cognitive behavioural therapy for anxiety.
Key Findings
- An 8-week yoga training (3 sessions/week, 45 min) significantly decreased sympathetic (stress) activity and increased parasympathetic (relaxation) activity.
- Yoga increases GABA (a calming neurotransmitter), oxytocin, and β-endorphins, while decreasing cortisol and the inflammatory markers IL-6 and TNF-α.
- A study of 335 long-term practitioners found all four yoga components (postures, breathing, relaxation, meditation) improved spiritual and subjective well-being.
- A Cornell review of 11 RCTs (700+ adults) found yoga changes gene expression to reduce inflammation and repair stress-related DNA damage.
Practices for Relaxation
- Restorative Yoga: Uses props to fully support the body, activating the parasympathetic nervous system
- Yoga Nidra (yogic sleep): Guided relaxation that reduces sleep-onset latency and lowers stress, anxiety, and depression
- Simple poses: Cat-Cow, Child’s Pose, Extended Puppy Pose release neck, shoulder, and back tension
- Alternate nostril breathing (Nadi Shodhana): Activates relaxation response; practice 1-5 minutes
For optimal relaxation, practice 2-3 sessions per week (30-60 minutes each). A healthcare provider should be consulted before beginning any new exercise regimen.
