Yoga for Support of Healing from Depression

by Marianne Walch, Ph.D., E-RYT500

Clinical depression and related mood disorders, such as bipolar disorder, are serious illnesses that affect many people at some point during their lives. Its symptoms of hopelessness, overwhelming guilt, sleep and appetite disturbances, loss of interest in nearly everything, inability to concentrate, spiritual bleakness and obsessive thoughts of death exact a heavy toll on both those who suffer from it and the family and friends who are close to them. There are a number of different kinds and degrees of depression. The disease rarely has a single cause, but serious depression usually involves biochemical disturbances in the brain, as well as psychological and environmental influences. People who are depressed commonly suffer comorbidity from other physical or psychiatric conditions in a vicious cycle.

More than most illnesses, depression is truly a disease of the body, mind and spirit. It affects nearly every aspect of one’s life. Pharmacological treatments often are effective in relieving the acute symptoms. But depression is very much a holistic disease, often chronic and lifelong. True healing, therefore demands a holistic approach. Yoga, as a holistic mind/body/spirit-based healing practice, can be a valuable tool for coping with this disease and its effects. Yoga is unlikely to cure a serious mental illness such as depression, but it undoubtedly offers great benefits in reducing dependence on medications and in integrating and potentiating other treatments such as psychotherapy and acupuncture.

Yoga theory explains mental illnesses in terms of imbalances in the doshas (one’s constitutional profile) and in the gunas (one’s psychospiritual profile, or mental character and habits). Patanjali’s Yoga Sutras describe yoga’s benefits in controlling fluctuations of the mind, though its precepts are challenging enough for the normal human mind, let alone one that is diseased. Gary Kraftsow, in his book, Yoga for Wellness, outlines a strategy for using yoga for coping with depression that includes asanas for increasing energy in the body (known as brahmana), followed by pranayama techniques to calm mental activity and soothe the mind (langhana). The goal of the brahmana/langhana strategy is to quiet and condition the mind so that it does not react so strongly to stressful stimuli.

Modern scientific and medical research has measured clear effects of yoga practices -- including asana, pranayama and meditation – on a variety of physiological and psychological functions, including activation of the parasympathetic nervous system. A limited number of research papers have documented effects on brain function, including cognitive abilities and self-assessment of mood. Breathing through a dominant nostril has been associated with increased activation of the opposite brain hemisphere and with improved performance on cognitive tasks associated with the functions of that hemisphere. A University of Toronto team demonstrated a similar correlation between nasal efficiency and emotional functions of the cerebral hemispheres. Thus it seems promising that pranayama practices such as alternate nostril breathing may be useful in balancing mood swings and relieving depression symptoms.

My personal experience in coping with my own depressive illness has taught me that regular yoga practice has great potential for:

Teaching acceptance, non-judging and detachment (e.g., “I have depression, but the depression is not me”);
Increasing self-knowledge and awareness and assisting with deep personal work; using witness consciousness one can observe triggers for mood swings and examine patterns of thought and behavior;
Bringing energy to a “lifeless” body/mind/spirit;
Acting as a powerful catalyst for integration of multiple complementary therapies;
Reducing anxiety and physical dysfunctions associated with depression;
Providing spiritual grounding for those who lack it.

My own experience and research have also led me to develop a set of basic principles for using yoga as a complementary therapy and support for depression sufferers. These include:

Breath and asana should be combined for moving stagnant energy. Any movement that brings energy to a dull mind and body is helpful.
Proper breathing, learned through controlled breathwork, is vital. Deep cleansing breath not only brings prana to the body, but also has a direct physiological effect on the brain and nervous system.
Chakra-based yoga practice is very powerful, because of its capacity to stimulate emotional releases.
Particular emphasize should be placed on observation and inner reflection during practice, engaging and exercising the accepting and non-judging mind.

Although depression sufferers who are introduced to yoga may gain immediate benefits, long-term practice is required for effective, lifelong incorporation of yoga’s benefits and lessons. Detached thought and unbiased personal reflection may be impossible during serious depressive episodes, so continued practice through healthier times is vital. Everyone’s journey through darkness is a unique one, and we must work to support with love and caring each person’s individual needs and challenges during his or her struggle with this disease.

Note: If you suffer from serious depression, always seek the advice of a mental health care professional. Also, to get maximum benefit from your yoga practice and to avoid injuries, it is best to study with a qualified yoga instructor.

Resources

Books

The Depression Book: Depression as an Opportunity for Spiritual Practice, by A Center for the Practice of Zen Buddhist Meditation. ©1991 ISBN 0-9614754-3-9 Available from Keep It Simple Books, PO Box 91, Mountain View, CA 94042, 415-967-3710

Videotapes

Ananda Yoga, Yoga for Emotional Healing: Bringing Balance, Inner Peace and Happiness into Your Life. Available from Clarity Sound and Light, 14618 Tyler Foote Road, Nevada City, CA 95959, 1-800-424-1055, www.crystalclarity.com.

Audiotapes/CDs

Healthy Journeys Guided Imagery Tapes and CDs by Belleruth Naparstek – all available from her directly at http://www.healthjourneys.com/catalogue.asp.