Yoga and Its Effect on Stress

Abstract

Yoga, an exercise aimed at balance and flexibility, has been noted in many studies to help with behavioral problems, stress, and even medical problems. Stress is a high-risk factor and in itself can cause many serious health problems. The study consisted of a survey about how participants handled different stressful situations and to rate the level of stress of their reaction to such situations. The 62 participants were both male and female, and were from age 18 and up. The results of the study marked that the hypothesis was held true. The people who did not practice yoga reacted more stressfully to the situations of the survey. The conclusion of the study was that, despite limitations, those who practice yoga are less likely to be stressed or to react stressfully to daily situations.

Yoga and Its Effect on Stress

Yoga dates back to ancient India. According to the 2012 study, “Improvement in physiological and psychological parameters after 6 months of yoga practice,” yoga is an ancient Indian system of philosophy that was designed to bring both balance and health to the physical emotional arenas of an individual. Although it is an ancient practice, it has recently become popular again, for reasons proven by several scientific and psychological studies. Yoga’s reputation for coping with stress and its benefits for mental health has sky-rocketed its popularity in the last few decades, and trial data suggest that it reduces anxiety and depression (Kiecolt, et al, 2010). Yoga helps to restore balance to both the mind and body, and in being able to relax, a person can think more clearly and allow their body to heal fully.

It may be an ancient practice, but it is a relevant topic because its positive effects can still be seen time and time again by those who practice yoga. Recent studies in the psychological and scientific communities are now putting data and proven results to that hypothesis. In the 2012 study, “Efficacy of a short-term yoga-based lifestyle intervention in reducing stress and inflammation: preliminary results” in the Journal of Alternative and Complementary Medicine, stress is one of the most well-known risk factors for lifestyle-related diseases. Life style related diseases include diabetes, respiratory diseases, and cancer. For these marked diseases, one of the main symptoms is chronic inflammation, as well as in those who suffer from obesity. A high level of cortisol is associated with obesity, and prolonged levels that continue to rise could result in metabolic syndrome, chronic stress, a decrease in bone density, and an increase in depression and sleep deprivation (Yadav, et al). Yadav’s study was very extensive as far as the effect of yoga on medical ailments. The authors show that yoga affects more than stress, but most conditions where the body has an imbalance of some sort. There are several proven benefits of yoga and its practice. With this study in relation to the current study, the practice of yoga is a great help to heal a person over time from the onset of many known illnesses and diseases. Furthermore, yoga does not only heal the body but the mind; these two components, in working order, help to keep a person’s health running smoothly.

Yoga was truly made for a diverse crowd. In a 2013 study, “Participation in a 10-week course of yoga improves behavioural control and decreases psychological distress in a prison population” in the Journal of Psychiatric Research, the participants in the yoga group of the study demonstrated improved performance in cognitive and behavioral tests, compared to participants in the control group. The authors note that, together, the results suggest that yoga has beneficial effects on well-being and mental health, as well as enhancing cognitive-behavioral functioning (Bilderbeck, et al). Yoga programs should be an acceptable alternative to many other medicinal practices and therapy. In short, yoga is a positive alternative to many forms of therapy.

In “Feasibility, Acceptability, and Effects of Gentle Hatha Yoga for Women with Major Depression: Findings From a Randomized Controlled Mixed-Methods Study” there were several aspects of the study that were revealed that helped yoga’s healing along. The fundamental aspects were as follows: (a) creation of a safe space and empowerment to adapt practice according to the mood, (b) intention setting with weekly themes, (c) pranayama (breathing practices), (d) asana (physical practices), as well as (e) yoga nidra (guided meditation) and savasana (relaxation) (Kinser, et al). The setting of the study was called a ‘safe place’ for the participants and the teachers, and they were encouraged to modify their exercises in order to allow themselves to be at their prime level of comfort. They were also encouraged to try new things. In addition to these aspects, considering that the most depressed individuals experience symptoms of depression as unpredictable and inconsistent on a daily basis, participants in this study were encouraged to do yoga in such a way that would best meet their individual needs. This then causes this particular yoga intervention to be different from others because they do not account for individual differences in mood and behavior (Kinser, et al, 2013). This study, in particular, shows the results of yoga as personal. It has been such a common practice because people all over the world, from all walks of life, are able to use the various techniques to meet their daily needs. They are able to use yoga to ease physical pain, to ease emotional pain and put their mind at ease; in saying this, they are also able to do it as little or as much as they need. Yoga is a very versatile therapy. The hypothesis of the study is as follows: people who practice yoga cope easier with daily stress than those who do not; therefore, yoga people rate stress lower than non-yoga people.

Methods

For this study, there were 62 participants that were age 18 or older. The age groups from the survey are 18 through 25, 25 to 45, and 45 or older. The participants from ages 18 to 25 were 9 (14.5%). The participants from 25 to 25 were 46 (74.2%), and the participant's ages 46 and up were 7 (11.3%). The participants were also asked to mark their gender, and whether or not they practice yoga.

Materials

The surveys were conducted via social networking websites and the participants included both friends and family. There were ten questions on the survey, and they marked a variety of potentially stressful situations. One example includes: “you missed your alarm in the morning and you have to be at work in less than an hour.” The questions reflect everyday events that occur in most peoples’ lives. The participants are asked to judge their level of stress in response to the situation on a scale from 1 (not stressful at all) to 6 (beyond stressful). The participants were selected at random.

Procedure

The best statistical analysis for our studies will be the t-test, because the dependent variable is continuous and an independent variable is dichotomous. The samples were compared by sample – the participants who practiced yoga and those who did not practice yoga – performing an independent sample t-test.

As well, there were three limitations to this study. One of the factors is medication because it would be another mode for the person to reduce stress without the use of yoga. Another limitation is that every individual reacts differently to certain situations. Other stress relief techniques were also limitations in this study. The survey did not ask about them, and they are a real solution to many stress-related issues. As well, for one example, at the time of a family member’s death, an individual’s stress level is completely dependent on who they are. There are situational conflictions as well. All people react to different stresses in different ways, and even yoga could be seen as situational. A third limitation is a reason for which people actually practice yoga. Some individuals do it for emotional or stress release, and others practice yoga for pain release. Despite the limitations, however, the results that came from this random independent study were able to prove the hypothesis and add to the pool of positive results from other studies regarding the positive effects of yoga.

Results

The Sig. (2-Tailed) value in our example is 0.00. This value is less than .05. Because of this, we can conclude that there is a statistically significant difference between the Mean level of stress for the yoga and non-yoga conditions. Since the group statistics box revealed that the mean for the yoga condition was less than the Mean for the non-yoga condition, we can conclude that participants in the yoga condition were significantly less stressed than participants in the non-yoga condition. There was a significant difference in the scores for yoga (M=22.21, SD=6.06) and no yoga (M=31.25, SD=6.10); t (60) = -5.83, p = 0.000. The score system for stress level is as follows: 10 to 15 is no stress; 16 to 25 indicated mild stress; 26 to 35 indicates moderate stress; 36 to 45 indicates severe stress; and 46-60 indicates stress that goes beyond severe. The results showed a mean score of 22.21 for those who practice yoga, which indicates a mild level of stress for the situations. Those who did not practice yoga had a mean score of 31.25, which indicates a moderate level of stress.

The data supports the hypothesis; it supports this study as well as others that were conducted around yoga and stress relief. In Laura Santangelo White’s study, “Reducing Stress in School-age Girls Through Mindful Yoga,” the results concluded that there was a reduction of anxiety and changes in the children’s behavior, self-control, self-esteem and their attention (2012). In another study “Effective and viable mind-body stress reduction in the workplace,” stressed adults, i.e. employees, are at higher risks for depression and disease (Wolever, et al, 2012). The study surveyed people ages 18 to over 45, so one of the points that it truly proves is that yoga, no matter what a person’s age or occupation, is a positive way to relieve stress.

A study on yoga as a prenatal exercise to reduce stress found that yoga is better than the standard exercises for pregnant women because it improves the response of the autonomic nervous system response during their third trimester (Maharana, et al, 2009). As well, another study states that one unifying theory that explains the effects of yoga on medical conditions is based on the principle of the stress response system in the body, and the restoration optimal homeostasis (Streeter, et al, 2012). The studies on yoga that have been conducted and in this current study can both agree that yoga, both physically and emotionally, makes a healthy alternative to relieve stress and many types of pain. Speaking of unifying theories, these studies are connected to the current study as far as results, sample sizes and types, and flaws.

The stress level scores are able to tell which type of person – age, gender, whether or not they practice yoga – can deal with stress and how. The mean stress level raises nearly ten points between those who do yoga and those who do not. It also shows that people who are closer to middle age, between 28 and 45, are more likely to do yoga than those in the younger or older groups of participants. As well, women are more likely to do yoga than men. The mean group in the random sample is females from ages 28 to 45 with a total of 46 of the survey participants. The surveys were given at random to friends and family via social networking websites and the like.

Discussion

The results of the study support the hypothesis. Again, it reads: “people who practice yoga cope easier with daily stress than those who do not; therefore, yoga people rate stress lower than non-yoga people.” The mean stress levels of those who practice yoga are less than those who do not practice yoga. There are, as discussed, other means to take into consideration as far as stress relief, but the hypothesis is held true within the data.

The data collected shows that those who practice yoga react to the situations with a less stressful response than those who do not practice yoga. This is not to say completely that yoga eliminates all stress, but the study shows that yoga helps stress levels and allows decision making to be easier. Decisions become easier and less stressful, though there are other aspects to be taken into consideration within each situation. The results were concluded based on gender, age, and whether or not someone practiced yoga in their daily life. It does not actually prove that yoga helps completely with stress relief and this was one of the flaws of the study. However, it did prove the hypothesis to be correct because, according to the research and data, those who did yoga were less likely to react to the situation than those who did not.

In comparison to the other studies, the results are similar. The results from the studies above, and from the current study, show that yoga helps relieve stress. They all show that yoga is a positive and healthy alternative to medicine and other therapy, both physically and mentally. Because the sample was so diverse, it proves that people from all walks of life can use yoga and its practice to better their lives individually. The previous studies use samples that include school children, pregnant women, old and young people, and working adults. The previous studies name quite a diverse group of samples and these connect with the current study. The combination and comparison of these samples further prove the idea that everyone can use yoga in an attempt to better themselves as individuals. Yoga is a versatile exercise of balance and strength, and it is a relief for many people. However, the question should always be asked: can this study be improved so that it can provide even more insight about yoga and how it relieves stress and the symptoms of other medical ailments. There are flaws in nearly every study, but this is not always negative; it leaves room for improvement on the subject and allows others to expand upon the topic.

One of the flaws of the current study is that other stress-relieving components, though considered, were not monitored along with whether or not the participants practiced yoga. The flaw in the study leaves something to be desired and would be something to add to another, more in-depth survey to truly test how yoga affects the stress on everyday situations like the ones mentioned in the survey. Further study and research should take other stress-relieving medicine and practices that participants take part in. Other forms of exercise such as cardio or weight lifting, prescription medicine or self-given medicines like coffee or alcohol, or forms of visual art or writing should all be taken into consideration. There are several modes that people can take to individually keep themselves from becoming too stressed, and yoga is just one of the many, despite the research that shows that it is key in stress relief. A second survey can leave an open-ended question about how a participant relieves stress, or list the most common ways that people relieve stress. The study should be performed again with a more detailed survey that keeps more people and more stress-relieving therapies into mind. Definitely, the biggest flaw was the format and content of the survey. Once it can be expanded, researchers will be able to know even more about not only yoga and stress relief but stress relief itself and how various people deal with the topics discussed in the first survey.

This study, like many others, simply re-iterates what those who practice yoga have been telling their friends for years, and what tradition has dictated as well. The study showed that people who practice yoga have lower stress levels and can ultimately handle stress on a better scale than those who do not practice yoga. It, of course, took other factors into consideration, such as medication and other modes of stress relief, but the results point to yoga as being a positive way to relieve stress relief in many adults. Yoga reduces stress and helps adults to cope with stressful situations in their daily lives.

References

Bilderbeck, A.C., Farias, M., Brazil, I.A., Jakobowitz, S., & Wikholm, C. (2013). Participation in a 10-week course of yoga improves behavioural control and decreases psychological distress in a prison population. Journal of Psychiatric Research, 47 (10), 1438-1445. Doi: http://dx.doi.org/10.1016/j.jpsychires.2013.06.014.

Kiecolt-Glaser, J.K., Christian, L., Preston, H., Houts, C.R., Malarkey, W.B., Emery, C.F., & Glaser, R. (2010). Stress, Inflammation, and Yoga Practice. Psychosomatic Medicine, 72 (2): 113-121. DOI: 10.1097/PSY.0b013e3181cb9377.

Kinser, P.A., Bourguignon, C., Whaley, D., Hauensteinb, E., & Taylor. A.G. (2013). Feasibility, Acceptability, and Effects of Gentle Hatha Yoga for Women With Major Depression: Findings From a Randomized Controlled Mixed-Methods Study. Archives of Psychiatric Nursing, 27 (3), 137-147. Doi: http://dx.doi.org/10.1016/j.apnu.2013.01.003.

Maharana, S., Nagendraa H.R., Nagarathnaa, R., & Padmalathab, V. (2009). Effect of integrated yoga on and heart rate variability in pregnant women. International Journal of Gynecology & Obstetrics, 104 (3), 218-222. Doi: http://dx.doi.org/10.1016/j.ijgo.2008.11.013.

Rocha, K.K.F., Ribeiro, A.M., Rocha, K.C.F., Sousab, M.B.C., Albuquerque, F.S., Ribeiro, S. & Silva, R.H. (2012). Improvement in physiological and psychological parameters after 6 months of yoga practice. Consciousness and Cognition, 21 (2), 843-850. Doi: http://dx.doi.org/10.1016/j.concog.2012.01.014.

Streeter, C.C., Gerbarg, P.L., Saper, R.B., Ciraulo, D.A., & Brown, R.P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypthoses, 78 (5): 571-579. Doi: http://dx.doi.org/10.1016/j.mehy.2012.01.021.

Yadav, R., Magan, D., Mehta, N., Sharma, R., & Mahapatra, S. (2012). Efficacy of a short-term yoga-based lifestyle intervention in reducing stress and inflammation: preliminary results. Journal Of Alternative And Complementary Medicine (New York, N.Y.), 18(7), 662-667. doi:10.1089/acm.2011.0265.

White, L.S. (2012). Reducing Stress in School-age Girls Through Mindful Yoga. Journal of Pediatric Health Care, 26 (1). Doi: http://dx.doi.org/10.1016/j.pedhc.2011.01.002.

Wolever, R. Q., Bobinet, K. J., McCabe, K., Mackenzie, E. R., Fekete, E., Kusnick, C. A., & Baime, M. (2012). Effective and viable mind-body stress reduction in the workplace: A randomized controlled trial. Journal of Occupational Health Psychology, 17(2), 246-258. doi:http://dx.doi.org/10.1037/a0027278.

(Figures 1 & 2 omitted for preview. Available via download)