Post on 19-Oct-2014
description
Introduction
Anxiety + Depression = Big Problem
Could yoga help…?
• Increase in studies researching the link between yoga and mental health– 1990-1999 = 34 studies on PSYCHinfo– 2000-2010 = 221
articles on PSYCHinfo
Foundation Research
• Mindfulness• Breathing• Meditation• Yoga vs. Exercise
Mindfulness
• Mindfulness: a state of awareness and attentiveness of every passing moment without judgment; aka non-reactivity
• Brisbon & Lowery (2009)– Mindfulness & stress in advanced ( x > 5 yrs
experience) and beginning ( x < 5 yrs experience) hatha yoga practitioners• Advanced practitioners = higher levels of mindfulness and
lower levels of stress– Perspective change– Brain changes
Mindfulness and the brain
• Anterior insula– Mindfulness practice = lower activation of anterior
insula • Increased gray matter in posterior cingulate
cortex, temporoparietal junction, cerebellum, and hippocampus– TP junction: related to spatial unity between self
and body
BreathingDescilo et al. (2009)• 184 survivors of 2004
tsunami with PTSD• Conditions:
– Yoga breath intervention– Yoga breath intervention +
exposure therapy– Wait list group
• Results: – significant and rapid decreases
in PTSD symptoms and depression
– increased quality of life – increased likelihood for results
to be sustained
Why?
Meditation
• Similar to mindfulness• Mohan, Sharma, &
Bijlani (2011)– Male participants =
meditating novices– Stressful computer game– Meditation group = lower
levels of stress compared to control
• Brain waves– Alpha, gamma, theta
Meditation
Halsband, U., Mueller, S., Hinterberger, T., & Strickner, S. (2009). Plasticity changes in the brain in hypnosis and meditation. Contemporary Hypnosis (John Wiley & Sons, Inc.), 26(4), 194-215. doi:10.1002/ch.386
Yoga vs. Exercise
Yoga vs. Exercise
• Netz (2003) compared mindful exercises to aerobic exercise– Yoga– Feldenkrais (awareness through movement)– Swimming– Aerobic dancing– Computer class (control)
• Yoga, Feldenkrais, and swimming = lower anxiety & higher levels of subjective well-being
Yoga vs. Exercise
• Streeter et al. (2010)– Measured GABA levels between yoga practicing
condition and walking condition– Yoga participants = enhanced mood, increased
levels of GABA, and decreased anxiety
Mindfulness?
What does all this mean?
Namaste.
ReferencesDescilo, T. P. (2010). Effects of a yoga breath intervention alone and in combination with an exposure
therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatrica Scandinavica, 121, 289-300.
Halsband, U., Mueller, S., Hinterberger, T., & Strickner, S. (2009). Plasticity changes in the brain in hypnosis and meditation. Contemporary Hypnosis (John Wiley & Sons, Inc.), 26, 194-215. doi:10.1002/ch.386
Mohan, A., Sharma, R., & Bijlani, R. L. (2011). Effect of meditation on stress-induced changes in cognitive functions. The Journal Of Alternative And Complementary Medicine, 17, 207-212. doi:10.1089/acm.2010.0142
Netz, Y. (2003). Mood Alterations in Mindful Versus Aerobic Exercise Modes. Journal Of Psychology, 137(5), 405-419.
Paul, N. A., Stanton, S. J., Greeson, J. M., Smoski, M. J., & Wang, L. (2013). Psychological and neural mechanisms of trait mindfulness in reducing depression vulnerability. Social Cognitive & Affective Neuroscience, 8, 56-64.
Streeter, C. C., Whitfield, T. H., Owen, L., Rein, T., Karri, S. K., Yakhkind, A., & ... Jensen, J. (2010). Effects of yoga versus walking on mood, anxiety, and brain GABA levels: A randomized controlled MRS study. The Journal Of Alternative And Complementary Medicine, 16, 1145-1152. doi:10.1089/acm.2010.0007