Yoga Therapy for Mental Health
Is the Somatic Piece Missing in Mental Health Care?
by JJ Gormley, MS, CIAYT, ERYT, CN
The somatic piece, which involves understanding and addressing the body’s role in mental health, is gaining recognition in mental health care. Traditionally, mental health care has primarily focused on the mind and emotions, often neglecting the physical aspect of mental well-being. Yoga therapy includes the breath and the body in the physical aspect and considers the mental, emotional, and spiritual aspects of mental well-being. Emerging research and therapeutic approaches highlight the importance of the mind-body connection in mental health treatment.
Besides yoga therapy, several practices and therapeutic modalities incorporate somatic elements into mental health. Other practices include tai chi and qigong, which integrate mindful movement and breath awareness, promoting relaxation and reducing stress. Body-oriented psychotherapy approaches such as somatic experiencing, sensorimotor psychotherapy, and dance/movement therapy integrate body sensations, movements, and expressions into the therapeutic process, helping clients explore and process emotions, memories, and traumas held within the body.
Yoga therapy can be incredibly beneficial for mental health, offering a holistic approach to well-being that encompasses physical movement, breathing, and mindfulness while balancing elements of personality, emotions, and spirituality. Here’s how yoga therapy can support mental health:
1. Stress Reduction. Yoga helps reduce stress by promoting relaxation through deep breathing, gentle stretching, and meditation techniques. Practices like Yoga Nidrā, Nāḍī Śodhana, Śītalī, and elongating the exhale are effective for stress relief.
2. Anxiety Relief. Yoga can alleviate anxiety symptoms by calming the nervous system and promoting a sense of inner peace. Certain yoga poses, such as gentle forward folds, slowing down the breath, elongating the exhale, and finger slides, can help quiet the mind, reduce anxiety, and stimulate the parasympathetic nervous system and the Vagus nerve.
3. Improved Mood. Regular yoga practice has been shown to enhance mood and reduce symptoms of depression. Combining physical movement, breath awareness, and mindfulness can help increase neurotransmitters like serotonin and dopamine associated with mood regulation. Poses such as reclining and supported butterfly pose (Supta Baddhakonāsana) can help balance emotions. Keeping the inhale equal to the exhale can also help.
4. Enhanced Self-awareness. Yoga encourages self-reflection and introspection, fostering a greater awareness of one’s thoughts, emotions, and behaviors. This increased self-awareness can lead to greater emotional resilience and improved mental well-being.
5. Better Sleep. Sleep disturbances are common among individuals with mental health issues. Yoga can help to promote better sleep by reducing stress, calming the mind, and relaxing the body. Practices like gentle yoga movements with rests incorporated into the practice, yoga nidrā, breath awareness, elongating the exhale, finger slides (kara nyāsam), and many other tools are especially beneficial for improving sleep quality.
6. Mindfulness and Presence. Yoga emphasizes being present in the moment and cultivating mindfulness, which can help reduce rumination and worry about the past or future. By focusing on the breath and sensations in the body, yoga teaches individuals to anchor themselves in the present moment, promoting mental clarity and peace.
7. Community and Support. Practicing yoga in a group setting can provide a sense of community and support, which is beneficial for mental health. Connecting with others who share similar experiences and goals can reduce feelings of isolation and loneliness.
Incorporating yoga into a mental health routine can offer numerous benefits, including stress reduction, anxiety relief, improved mood, better sleep, increased self-awareness, and a sense of connection. Finding a yoga therapist that resonates with you and practicing consistently to experience the full benefits is essential.