Mind-Body & Stress

This study examined how practicing Isha Yoga affected mental health during the COVID-19 pandemic. Over 1,350 Isha Yoga practitioners in India reported lower stress and mental distress, along with higher well-being and emotional balance, compared to 110 non-practitioners. Results showed that more frequent and advanced practice correlated with better mental health. Practicing at least 3–4 days per week was associated with significant benefits. The study suggests Isha Yoga could be an effective lifestyle tool for stress management and overall well-being, particularly for healthcare workers. However, limitations include self-reported data and the study’s cross-sectional design, meaning causation cannot be confirmed.

This systematic review examined the effectiveness of yoga interventions for healthcare professionals and students, a group at high risk of mental and physical health issues. Analyzing 25 studies, it found that yoga significantly reduced stress, anxiety, and depression while improving self-compassion, mindfulness, and musculoskeletal pain. Most interventions included poses, breathwork, and meditation, delivered in workplace or academic settings. The review highlights yoga as a practical, low-cost strategy to support mental and physical well-being, but stresses the need for more rigorous and standardized research.

This systematic review and meta-analysis examined the effects of Tai Chi and Yoga on heart rate variability (HRV) and perceived stress. Data from 17 randomized controlled trials showed that both practices significantly improved HRV markers, indicating better autonomic nervous system regulation, and reduced perceived stress with a large effect size. Yoga demonstrated more robust evidence for reducing stress and enhancing HRV compared to Tai Chi. These findings highlight the potential of these mind-body exercises to improve mental health, resilience, and stress regulation.

This systematic review and meta-analysis investigated the effectiveness of mind-body exercises (Tai Chi, Qigong, and Yoga) in reducing anxiety and depression among patients with Chronic Obstructive Pulmonary Disease (COPD). Results from 13 randomized controlled trials involving 906 participants showed significant improvements in mental health. Specifically, 30–60 minutes of exercise, 2–3 times per week for 24 weeks, was particularly effective for those over 70 years old. These exercises also improved respiratory health and quality of life, highlighting their potential as a low-cost, accessible strategy for mental and physical health in COPD patients.

This systematic review and meta-analysis evaluated the effects of mind-body exercises (yoga, tai chi, qigong, mindfulness) on PTSD symptoms, depression, and anxiety in 871 participants across 16 randomized controlled trials. The results showed significant reductions in PTSD symptoms, depression, and anxiety, particularly for interventions lasting 8–16 weeks, with sessions of 60–150 minutes. These exercises improved emotional resilience and mental well-being, highlighting their value as safe, low-cost adjunct treatments for PTSD and related disorders.

This systematic review and meta-analysis explored the role of mind-body exercises (MBEs), like yoga and Mindfulness-Based Stress Reduction (MBSR), in preventing post-traumatic stress disorder (PTSD) in trauma-exposed populations. Analyzing six studies with 399 participants, the findings suggest MBEs had a small effect on reducing PTSD symptoms in the short term, with yoga showing slightly stronger effects than MBSR. However, the limited number of studies, small sample sizes, and potential biases necessitate caution. The research highlights MBEs as a safe, promising approach to supporting trauma recovery but emphasizes the need for more rigorous, large-scale studies.

This randomized controlled trial compared the stress-reduction effects of three methods—integrative yoga (combining physical postures, mindfulness, and philosophy), Iyengar yoga (focused on physical postures), and mindfulness meditation (no physical components). Over 12 weeks, all groups showed significant and sustained stress reductions, improved quality of life, and reduced anxiety and depression. However, no one method proved superior. Results suggest that any of these approaches can effectively reduce stress, leaving choice to individual preference and accessibility.

This quasi-experimental study examined the impact of 12 sessions of Hatha yoga on stress, anxiety, and depression in 52 women. Participants engaged in yoga exercises, including physical postures, breathing techniques, and meditation, for 60–70 minutes three times a week. Results showed significant reductions in stress, anxiety, and depression scores after the intervention. The findings highlight yoga as an effective, accessible complementary treatment for mental health, improving emotional well-being and resilience with regular practice.

This review highlights yoga as an effective strategy for managing stress and improving overall well-being. By combining physical postures, breathing exercises, and meditation, yoga helps regulate the autonomic nervous system, fostering relaxation and reducing the physical and mental effects of stress. Benefits include better muscle strength, flexibility, and oxygen uptake, along with improved emotional balance and resilience. Yoga practices address stress-related health risks, such as cardiovascular diseases, while promoting a calm and focused mind, enhancing brain function and emotional stability.

This cross-sectional study investigated the effects of yoga practice on stress, anxiety, depression, and well-being during the COVID-19 lockdown. Researchers surveyed 668 adults, dividing them into yoga practitioners, other spiritual practitioners, and non-practitioners. Yoga practitioners reported significantly lower depression, anxiety, and stress levels, along with higher well-being and peace of mind, compared to the other groups. Long-term practitioners showed the most substantial benefits, including greater resilience and emotion regulation. These findings suggest that yoga can be an effective self-management strategy for improving mental health during stressful times.