0
0
Yoga is not just a popular fitness trend—it’s a powerful tool for reducing stress, with significant benefits even from just a few sessions. Ten years of research have provided compelling evidence that even limited practice can lead to measurable improvements in mental well-being.
According to Ingunn Hagen, a professor at the Norwegian University of Science and Technology (NTNU), yoga can produce remarkable results in reducing stress, as demonstrated by her studies. “It was surprising how significant the stress reduction people experienced and reported was,” Hagen said. Her research, published in Frontiers in Psychology (2023) and Frontiers in Public Health (2024), explored how both teenagers and active professionals experienced yoga’s impact on stress levels.
Rapid Results: Teenagers and Yoga
In one of Hagen’s studies, teenagers attended yoga classes just eight times, yet the results were clear. Despite the brief exposure, participants reported a noticeable reduction in stress. Hagen was intrigued by the profound effects yoga had on the young participants. “I knew on a general basis that yoga helps a lot with relaxation, but I was surprised that it was so pronounced, that they felt it so clearly,” she remarked.
The research was part of a large European initiative to promote mental health through yoga, particularly aimed at reaching disadvantaged students. As part of the study, the teenagers kept diaries to record their experiences before and after yoga sessions, noting feelings of relaxation and reduced stress. “They emphasized how yoga helped them relax and cope better with stress, leading to increased well-being,” Hagen explained.
Yoga at Work: A Solution for Stress in the Workplace
Hagen’s research also examined the effects of yoga on work-related stress. Many participants in the workplace study reported that yoga helped them handle workplace pressures, improving job performance and overall mental health. Stress in the workplace is known to negatively affect job satisfaction, performance, and work-life balance. Yoga, which activates the parasympathetic nervous system, can counteract the overactive stress responses of the sympathetic nervous system, providing essential relaxation.
“When we analyzed the working adults who practiced yoga, we were rather surprised by the significant impact yoga had on them,” said Hagen. Participants reported increased well-being and better coping skills, along with an improved ability to manage stress.
The Science Behind Yoga’s Effect on Stress
The sympathetic nervous system, activated in stressful situations, triggers the body’s “fight or flight” response. On the other hand, the parasympathetic nervous system promotes relaxation and recovery. Yoga helps strike a balance between these two systems, promoting calm and reducing the physical effects of stress.
Yoga’s Role in Performance
Yoga’s impact extends beyond stress relief. Many participants noted that yoga, particularly breathing exercises, helped them prepare for important meetings or recover from long workdays. This enhanced relaxation also made them more approachable, improving interpersonal relationships at work.
However, Hagen cautions against using yoga as a “quick fix” for deeper, systemic problems in workplaces or schools. “If employees are stressed due to understaffing or poor conditions, yoga shouldn’t replace efforts to improve the work environment,” she warned.
A Balanced Approach: The Benefits and Risks of Yoga
While yoga has many proven benefits, Hagen stresses the importance of a balanced approach. Yoga should not be viewed as a performance-oriented activity or another task on an already packed to-do list. “In the West, yoga is often depicted as acrobatic and competitive, which can undermine its health benefits. Yoga should be about relaxation and self-awareness, not about showing off,” Hagen added.
Moreover, Hagen acknowledges that yoga-related injuries, while rarely discussed, are a reality. Overexerting oneself in poses can lead to physical harm. Therefore, it is essential to practice yoga with care and avoid pushing beyond one’s limits.
The Future of Yoga Research
Despite these potential risks, Hagen remains optimistic about the role yoga can play in improving mental health. She advocates for further research to identify which forms of yoga are most effective for promoting health. Hagen envisions incorporating yoga into psychological programs, both for students’ personal well-being and as a tool they can offer to patients in the future.
“I believe yoga can be a valuable tool for mental health, especially for psychologists, who are at high risk for burnout,” she said. Hagen hopes to integrate yoga into professional study programs at NTNU, providing both students and faculty with opportunities for self-care and stress management.
Disclaimer:
The information provided in this article is based on research conducted by Ingunn Hagen and her team. Yoga has been shown to reduce stress and improve well-being, but it is important to approach it with balance and care. Consult with a healthcare provider or a certified yoga instructor before starting a new yoga practice, especially if you have existing health concerns.
