Maria Anam, Ottawa ON – Exam season got you stressing? Thinking about that stress making you even more stressed? Been there. Going through it right now actually. I really had no clue where to start looking for some sort of relief to this stress. Then it hit me: sitting in yoga class and figuring out how to breathe properly really put things into perspective. Just after an hour of yoga, it felt like I was somewhere else. There was no stress on my shoulders. I accepted the fact that I had finals coming up but the feeling of extreme panic almost nonexistent. If I could feel this good by dedicating just an hour of my day to it, why not share it with the rest of you! Yoga really does help the mind and body, and more importantly the brain, in more ways than just spiritually.
Why Yoga
As Google’s dictionary defines it, Yoga is “a Hindu and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation”. Yoga has been around for at least 5,000 years, though there are researchers who believe that it can be as old as 10,000 years (Burgin). As fascinating as that is, we can skip all the history of yoga and jump right into the neuroscience behind the benefits of yoga!
Yoga works to destress “not because the poses are relaxing, but because they are stressful. It is your attempts to remain calm during this stress that create yoga’s greatest neurobiological benefit” (Korb). He continues to explain that the brain creates a physiological stress response and that there is communication between the prefrontal cortex and the limbic system. Cortisol, the stress hormone, is significantly reduced as a study shows: German researchers were able to collect saliva from women fighting with mental illness after three months of regular yoga classes. The cortisol levels were significantly lower “after just one session of yoga.” (Florio).
Alex Korb explains why it’s so important in yoga to breathe properly while going through poses or holding a pose for a period of time: “Slowing down your breathing pushes the brain away from the stress response, and again toward more relaxed thinking” (Korb). Just changing the way you breathe can almost trick your mind into believing you are safe and in no harm. Even without yoga in the picture, consider this: “Our thoughts and actions actually change the chemical composition of the brain. When we practice deep, slow breathing, relax our muscles, and think positive thoughts, we are actually rewiring the brain” (Perkal). If you’re sitting in front of your laptop and your notes are not making any sense, try practicing this breathing technique to calm your body and get back in the zone.
Another important factor to take into account is the central nervous system and the peripheral nervous system. Yoga allows for the SNS activity to be reduced and an increase in PNS activity. This means less panicky reactions and more calm and collected responses (Florio). The parasympathetic system, when activated, causes your blood pressure, heart rate, and other bodily functions to decrease, allowing you to relax.
Whilst reading articles about yoga, I came across something I never suspected. Brain regions actually grow when you continue to practice yoga. MRI scans conducted by Chantal Villemure and Catherine Bushnell at the National Center for Complementary and Alternative Medicine show this (Florio). The somatosensory cortex and the hippocampus were both larger in people that practiced yoga compared to those who didn’t. A larger hippocampus in the brain has also been shown to correlate with lower cortisol levels according to a study by Pruessner et. al (2005). “Other parts that got beefed up include: the superior parietal cortex, which helps you concentrate your attention on specific things; the visual cortex; and the precuneus and posterior cingulate cortex, both of which help you create a concrete sense of self.” (Florio). Not only will practicing yoga help your flexibility, it can also have numerous neurological benefits.
Ways to get started
With the help of YouTube, one can save major bucks by finding various videos for different types of yoga and practice in the comfort of their home. This can really allow you to get comfortable in your own space and fit yoga into your personal schedule. However, it’s worth noting that attempting poses incorrectly may cause more harm than any good. Please attempt at your own risk.
Luckily, both Carleton University and University of Ottawa offer Yoga classes. This may be a better option as you will be more dedicated to showing up to the classes and have someone there watching to help out with different postures. I find most instructors offer variations of different poses for beginners to advance yogis so everyone gets the most out of the class. The spring/summer schedule is now out for Carleton University, so if you’re sticking around this summer, definitely check it out. (Not sponsored by Carleton Athletics).
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Maria is an undergraduate student at Carleton University and the director of the blog and community engagement for SfN, Ottawa
Resources
Burgin, T. History of Yoga.Retrieved from http://www.yogabasics.com/learn/history-of-yoga/
Florio, G. (2016, Mar 25). 6 Ways Yoga Changes Your Brain.Retrieved from https://www.bustle.com/articles/149821-6-ways-yoga-changes-your-brain
Korb, A. (2011, Sep 07). Yoga: Changing The Brain’s Stressful Habits.Retrieved from https://www.psychologytoday.com/us/blog/prefrontal-nudity/201109/yoga-changing-the-brains-stressful-habits
Migala, J. (2017, Aug 22). What Yoga Does to Your Brain.Retrieved from https://www.nbcnews.com/better/health/what-yoga-does-your-brain-ncna794531
Perkal, Z. How Yoga Changes Your Brain.Retrieved from
https://wanderlust.com/journal/how-yoga-changes-your-brain/
Pruessner J. C., Baldwin M. W., Dedovic K., Renwick R., Mahani N. K., Lord C., et al. (2005). Self-esteem, locus of control, hippocampal volume, and cortisol regulation in young and old adulthood. Neuroimage28 815–826 10.1016/j.neuroimage.2005.06.014