The Mental Health Benefits of Yoga: Why You Should Give It a Go | Written by Psychologist Ursula Pearce
After nearly a year away from yoga, I finally returned to a class today. I had forgotten just how great it feels—the dim lighting, the calming music, and the soothing voice of the instructor guiding us through movement and mindfulness.
As someone who enjoys being active, I often discuss the powerful mental health benefits of exercise in my therapy sessions. Research consistently shows that physical activity is one of the most effective ways to support mental health. Engaging in movement stimulates the release of dopamine, serotonin, and endorphins—neurotransmitters that play a crucial role in regulating mood, motivation, and stress response (Mikkelsen et al., 2017). Regular exercise has been linked to reduced symptoms of anxiety and depression (Schuch et al., 2018) and can even improve cognitive function (Mandolesi et al., 2018).
But back to yoga—not only was I reaping the physical benefits of a challenging (and at times, painful) workout, but I was also reminded of the power of mindfulness. Mindfulness, the practice of bringing awareness to the present moment without judgment, has been shown to reduce stress, improve emotional regulation, and enhance overall well-being (Gu et al., 2015). It is something I often encourage in therapy, yet I sometimes forget to take the time to practice it myself.
Today's session was a much-needed reminder of how invigorating mindfulness can be. As I listened to the instructor guide us in letting go of stress and worry, I truly felt I could detach from the racing thoughts that had been taking up more space in my mind than I’d like. Research supports this experience—practicing mindfulness has been found to decrease activity in the amygdala, the brain’s fear center, and enhance connectivity in areas associated with emotional regulation (Taren et al., 2015).
I left the class feeling lighter, more grounded, and incredibly grateful. It has motivated me to get back into a regular practice.
For anyone thinking about starting exercise or prioritising your mental health, I’m cheering you on from the sidelines—give yoga a try! Remember, exercise isn’t about being perfect or pushing yourself to the limit with intense, sweaty workouts (unless you really enjoy those 2-hour sweat sessions—if that’s your thing, by all means, keep at it!). It’s about taking time for yourself to nurture your body and mind, benefiting your overall health and well-being, no matter how you choose to move.
Ursula Pearce
Psychologist & Founder of Bear Hug Psychology
References
Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based interventions work? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1-12.
Mandolesi, L., Polverino, A., Montuori, S., Foti, F., Ferraioli, G., Sorrentino, P., & Sorrentino, G. (2018). Effects of physical exercise on cognitive functioning and well-being: Biological and psychological benefits. Frontiers in Psychology, 9, 509.
Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48-56.
Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Mugisha, J., Ward, P. B., ... & Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.
Taren, A. A., Creswell, J. D., & Gianaros, P. J. (2015). Dispositional mindfulness co-varies with smaller amygdala and caudate volumes in community adults. PLoS ONE, 10(5), e0127325.