According To Experts, This Exercise Routine Can Treat Anxiety Even Better Than Medication

Jul 09, 2018 by apost team

Yoga has long had a reputation for calming and focusing the mind. It should perhaps be no surprise to learn that new scientific studies are backing up this common wisdom and indicating that it can even help combat anxiety.

Exercise has a well-established reputation for helping to combat various mental health disorders, such as depression. There is a reason for ancient sayings like "A sound mind in a sound body." But new studies are showing that the kind of exercise you do can make a big difference in the impact on mental health.

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A study from Boston University School of Medicine compared the effects of yoga and walking. Chris Streeter, MD and her colleagues set up two groups, a walking group and a yoga group, and followed them over a period of twelve weeks.

Participants were given brain scans before the study began and after it ended. They exercised three times per week for an hour. Researchers also measured their mood and anxiety levels over the course of the twelve week long study.

The study concluded that yoga increased levels of GABA (gamma-aminobutyric acid) in the brain. Unsurprisingly, it also found that yoga boosted mood and reduced anxiety. Participants practicing yoga saw a greater drop in anxiety than participants in the walking group.

Gamma-aminobutyric acid (GABA) is an important neurotransmitter that plays a significant role in controlling anxiety. In fact, it is the primary neurotransmitter for counteracting glutamate, and excitatory neurotransmitter.

If you suffer from anxiety severe enough to warrant prescription medication you have probably heard of GABA. Most medication used to treat anxiety works by increasing GABA levels in the brain.

A second study from the University of Utah looked at pain response in three groups. One group consisted of twelve yoga practitioners. A second group consisted of fourteen people diagnosed with fibromyalgia, an auto-immune disease thought to be caused or worsened by stress. The control group consisted of sixteen healthy individuals who did not practice yoga.

The study used thumbnail pressure to cause pain without harming anyone. They tested both stress response and perception of pain.

The group with fibromyalgia proved to be the most sensitive, reporting great pain at even mild levels of pressure. This subjective self reporting was backed up by objective MRI brain scans that showed higher activity in parts of the brain that control pain.

The yoga group had the least pain. Again, this was shown with a combination of self reporting and brain scans.

So, yes, yoga may be able to help you control your anxiety, and without the negative side effects of taking prescription drugs. Instead, you will experience positive side effects, like better fitness.

Here are a few suggested calming poses to get you started:

This pose is very beginner friendly. It helps release tension from the neck, shoulders and back. It also helps you focus on breathing and helps you to relax.

Tree Pose is a classic standing pose that focuses on balance.

If you are new to yoga, you may need to work up to this more advanced pose over time. But it is great for digestion, balance and coordination.

Were you inspired to look up local yoga classes? Ask your friends to join you for even more fun!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!