Depression remains one of the most common mental health disorders impacting teens and adults in the United States. It can affect motivation, relationships, energy, and general quality of daily life. While psychotherapy and antidepressant medications are often effective, complementary approaches can help enhance mood and create sustainable change. 

Practices that tap into the mind-body connection have gained attention as evidence-based practices to manage depression. Yoga supports physical well-being and relaxation, encourages mindfulness, and emotion regulation. All of these factors are essential to mental health recovery.

What The Research Says 

Researchers at Boston University investigated whether yoga can reduce depressive symptoms, and how frequently yoga needs to be practiced in order to notice change in mood and symptoms. The study found that those who participated in yoga classes two to three times per week noticed significant reductions in depressive symptoms over a three month period. Even those who practiced less frequently saw meaningful improvement in symptoms (Streeter et al., Journal of Alternative and Complementary Medicine, 2017). 

More recent research confirms these benefits. A meta analysis conducted in 2023 reported that consistent yoga practice is associated with moderate to large reductions in depressive symptoms, which is comparable to outcomes in evidence-based behavioral treatment. These effects are the strongest when yoga is combined with mindfulness-based techniques and guided breathing strategies (Wu et al., Frontiers in Psychiatry, 2023). 

Yoga & The Mind-Body Connection 

Yoga and antidepressant medications appear to work through different pathways in the brain. Antidepressants typically influence serotonin, dopamine, and norepinephrine systems, while yoga is thought to activate the parasympathetic nervous system, reduce cortisol levels, and increase gamma-aminobutyric acid (GABA)-a neurotransmitter linked to feelings of calm and emotional stability. Although the final resting pose in yoga, Shavasana, may look like taking a nap, it is actually a practice in mindfulness. This posture is an opportunity to notice thoughts and body sensations arise without judgment or taking action. When we are able to practice noticing physical sensations and thoughts, we become more tuned into the mind-body connection. 

Combining psychotherapy, medication, and yoga-based practices can create a more holistic and personalized treatment plan that supports your mind and body. 

Getting Started

If you are struggling with depression, consider talking with your therapist or healthcare provider about incorporating yoga, breathwork, or mindfulness into your treatment. You don’t need prior yoga experience to partake in these practices, they can be adapted to your comfort level. 

At Georgetown Psychology, our clinicians are happy to discuss therapy practices that honor your needs and experiences. If you’d like to learn more about therapy for depression or holistic treatment options, we invite you to contact our office (202-333-6251) to schedule a consultation with one of our therapists. 

References: 

Anxiety and Depression Association of America 

Streeter, C. C., Gerbarg, P. L., Whitfield, T. H., Owen, L., Johnston, J., Silveri, M. M., Gensler, M., Faulkner, C. L., Mann, C., Wixted, M., Hernon, A. M., Nyer, M. B., Brown, E. R., & Jensen, J. E. (2017). Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study. Journal of alternative and complementary medicine (New York, N.Y.), 23(3), 201–207. https://doi.org/10.1089/acm.2016.0140 

Wu, Y., Yan, D., & Yang, J. (2023). Effectiveness of yoga for major depressive disorder: A systematic review and meta-analysis. Frontiers in psychiatry, 14, 1138205. https://doi.org/10.3389/fpsyt.2023.1138205