Pranayama and Mental Health
Pranayama is one of my favourite yoga practices, the art of breath control. "Prana" means life force and "ayama" means expansion or control. In Pranayama we regulate the breath, making it more subtle and soft. It can bring incredible benefits including physical and mental well-being. Let’s explore how pranayama can help with stress, anxiety, depression, and enhancing overall emotional resilience.
Breath, Mind and the Nervous System
Our breath and mind are intimately connected. When we are stressed, our breath can become rapid and shallow, which has a knock on effect on the nervous system signalling a state of alertness or fight-or-flight response. Soft, slow breathing can help calm the mind and bring about a state of relaxation in the nervous system. This physiological link is one of the ways pranayama practices, can affect the nervous system and can reduce stress, and improve mental health. Some practices are calming, some are stimulating. It’s important to know which practices would be beneficial for who.
Reducing Stress and Anxiety with Pranayama
One of the biggest mental health benefits of pranayama is its ability to reduce stress and anxiety. Techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) can balance and slow down the breath and so calm the mind and possibly reduce anxiety. There is some science suggesting that Nadi Shodhana can balance the two hemispheres of the brain, which could give us more mental clarity and relaxation. There is also a connection with the vagus nerve, Bhramari is humming breath during exhalation, and Ujjayi is a breath with a soft sound on the inhale and the exhale. Both involve a vibration in the larynx which is right next to the vagus nerve. So both can stimulate the vagus nerve, which activates the relaxation response.
Alleviating Symptoms of Depression
Depression is another area where pranayama can have an impact. It’s possible that inflammation is the link here. If we are chronically stressed we are more likely to have inflammation in the body. So practicing Pranayama can reduce stress and so possibly reduce inflammation. There is thought to be a connection between inflammation and depression.
Scientific research supports these benefits. I’ve listed some studies below that point to the benefits of Pranayama for anxiety depression and sleep.
Enhancing Focus and Emotional Resilience
Pranayama can increase focus, and nervous system resilience. For example when we are calm we are more likely to be able to concentrate and keep our focus. By consciously controlling the breath, we can learn to stay present.
Practical Tips for Incorporating Pranayama into Your Routine
It’s always better to aim for something doable. It’s better and aim fo a few minutes each day and actually do it! Then you can gradually increase if you want. Here’s some tips to get you started:
Find a Quiet Space: Make a “special place”. Maybe put a cushion and candle and make it cosy.
Choose your Technique: It’s best to begin with balancing techniques like Nadi Shodhana or Dirga Breath.
Stay Mindful: It can be really beautiful to pause after the practice is really feel the after effects.
Be Consistent: Aim for little and often.
See below for the scientific papers on how Pranayama can affect mental health
References
Brown, R. P. & Gerbarg, P. L. (2005) Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. J Altern Complement Med 11(1):189-201 [available online https://pubmed.ncbi.nlm.nih.gov/15750381/]
Novaes, M. M. et al. (2020) Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 11: 467 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/]
Streeter, C. C. et al. (2020) Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12- WeekIyengarYogaandCoherentBreathingIntervention.JAlternComplementMed. 6(3):190–197[availableonline https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/]
Scott, T. M. et al. (2019) Psychological Function, Iyengar Yoga, and Coherent Breathing: A Randomized Controlled Dosing Study. J Psychiatr Pract 25(6):437-450 [available online https://pubmed.ncbi.nlm.nih.gov/31821220/]
Mayer, N. et al. (2019) A randomized controlled dosing study of Iyengar yoga and coherent breathing for the treatment of major depressive disorder: Impact on suicidal ideation and safety ndings. Complement Ther Med ;37:136-142 [available online https://pubmed.ncbi.nlm.nih.gov/29609926/]