How Does Yoga Reduce Stress?, A Clinical Trial Testing Psychological Mechanisms.

doi:10.1002/smi.2977

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How Does Yoga Reduce Stress?, A Clinical Trial Testing Psychological Mechanisms.

Published Aug 14, 2020 · Crystal L. Park, Lucy Finkelstein-Fox, S. J. Sacco

Stress and health : journal of the International Society for the Investigation of Stress

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33

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Abstract

Yoga interventions can reduce stress, but the mechanisms underlying that stress reduction remain largely unidentified. Understanding how yoga works is essential to optimizing interventions. The present study tested five potential psychosocial mechanisms (increased mindfulness, interoceptive awareness, spiritual well-being, self-compassion, and self-control) that have been proposed to explain yoga's impact on stress. Forty-two participants (62% female; 64% White) in a yoga program for stress reduction completed surveys at baseline (T1), mid-intervention (T2), and post-intervention (12 weeks; T3). We measured two aspects of stress, perceived stress and stress reactivity. Changes were assessed with paired t-tests; associations between changes in mechanisms were tested in residual change models. Only stress reactivity decreased, on average, from T1 to T3. Except for self-compassion, all psychosocial mechanisms increased from T1 to T3, with minimal changes from T2 to T3. Except for self-control, increases in each mechanism were strongly associated with decreases in both measures of stress between T1 and T2 and decreases in perceived stress from T1 to T3 (all p's<.05). Increased psychosocial resources are associated with stress reduction. Yoga interventions targeting these resources may show stronger stress reduction effects. Future research should test these linkages more rigorously using active comparison groups and larger samples. This article is protected by copyright. All rights reserved.

Non-RCT

Study Snapshot

Key takeawayYoga reduces stress through increased psychosocial resources, except for self-control, and may show stronger stress reduction effects when targeting these resources.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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References

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Yoga sessions positively impact psychological resources and emotional well-being, with different types of yoga affecting different mechanisms, potentially optimizing effects through mindfulness or spirituality.

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Yoga for PTSD may improve interoceptive awareness, leading to decreased PTSD symptoms, depression, anxiety, and stress.

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Modern postural yoga shows mixed results on positive mental health indicators, with some studies showing improvements, but more research and better experimental designs are needed to properly assess its effects.

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A 12-week integrative exercise program significantly improves mindfulness, interoceptive bodily awareness, and positive states of mind in war veterans with PTSD compared to a waitlist.

Citations

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Yoga effectively reduces stress and cultivates self-compassion in cancer caregiving, improving caregiver resilience and well-being.

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