YOGA, GABA & MOOD: Finding Your Inner Calm
- Rogers Research Global
- Feb 22
- 5 min read
Updated: Mar 2
Written by: Marie T. Rogers, MPS, Ph.D. RYT
Using magnetic resonance spectroscopic imaging, researchers at Boston University School of Medicine (BUSM) found that practicing yoga may elevate gamma-aminobutyric (GABA) levels.
Why is this important?
Because GABA is a natural brain relaxant that helps you feel good.
Depression and anxiety disorders are on the rise. Whether characterized by a persistently depressed mood and/or an overactive and anxious mind, these disorders are debilitating and grow in severity if not appropriately addressed and treated.
Loss of interest in activities, slow cognitive tempo, a chronic feeling of "something bad is about to happen" and low energy are symptomatic of a larger problem if these feelings persist for more days than not. Unfortunately, they do not tend to improve when ignored, minimized or denied. While a negative mood and lethargy are typical human experiences, the chronicity with which these feelings persist becomes the concern. Over time and slowly at first, they erode your energy and limit your growth.
On a positive note, depressive and anxiety symptoms, although common, are also highly treatable. Until recently, the go-to treatment regimen was therapeutic and pharmacological intervention; namely cognitive-behavioral therapy (CBT) and anti-anxiety/anti-depressant medication. With advancements in neuroscience, BUSM's study showed that alternative forms of treatment may be just as acceptable, or at least effectively complementary to the standard treatment of care mentioned above.
According to the World Health Organization (WHO), depressive and anxiety disorders comprise 15% of global mental health disorders. Unfortunately, their numbers are rising. Gamma-aminobutyric acid, or GABA, is one of our many neurotransmitters and is a chief implicator in these disorders. GABA helps build the foundation for critical brain circuits during early development. Rarely does one hear about GABA when discussing depression and anxiety as its associate, serotonin, the "feel good" hormone, often takes center stage.
Serotonin (5HT) is a "calming chemical," and is best known for its ability to modulate mood. High levels of serotonin in the brain correlate with elevated mood, while lower levels correlate with symptoms of depression.
Our brain's billions of neurons communicate through electric nerve impulses, while neurotransmitters like GABA and serotonin act as chemical messengers, facilitating this process.
Both GABA and 5HT are referred to as
inhibitory neurotransmitters.
They bring about a calming and relaxing effect on the brain. However, BUSM's study provides preliminary evidence that GABA may be the mood-boosting agent observed in yoga.
Yoga, a deeply rooted, healing practice emphasizing the mind-body connection, incorporating postures, breathing, and meditation, originated thousands of years ago in India. It is ironic that its healing effect is considered "new age" when it has historically established itself as an interconnected philosophical system aimed at balancing and harmonizing both the mind and body.
The physical practice of yoga can be viewed as a moving meditation, connecting breath with movement. Pranayama is the formal practice of managing the breath, and a steady, rhythmic breath is central to yoga.
Yoga's consistent practice yields compounding results, meaning each and every time you participate in this moving meditation, you're decreasing the negative effects of stress. This appears to be attributable to BUSM's findings of a significant increase of 27% of GABA levels in the yoga practitioner group (as compared to the control group). Higher levels of GABA translate into elevated feelings of calm.
Happiness is when what you think, what you say and what you do are in harmony. - Mahatma Gandhi
Anything we do to keep ourselves healthy and energized is self-care, and this includes creating and maintaining healthy boundaries in our relationships. While few would disagree the importance of self-care, it is unfortunately often not prioritized in our lives.
When stressed, self-care is the first to go. Engaging in a self-care routine has been clinically shown to reduce stress and anxiety, improve focus and concentration, minimize feelings of frustration, irritability, and depression, and improve energy and immune functioning. Self-care encourages us to have and maintain a healthy relationship with ourselves so that we can extend this good energy to others.
You cannot adequately and efficiently care for and/or give to others when fatigued, depleted, or overwhelmed.
One of the most self-less commitments you can make is to commit, unapologetically, to your own well-being and self-care.
Respecting yourself through healthy habits and boundaries is one of the most selfless actions you can take, as it is through self-respect and living a life aligned with integrity that we become positioned to inspire and reach others. Tired, wired and burned-out have the opposite effect!
In addition to practicing yoga, engaging in a healing journaling activity in which you capture your thoughts, mood, inspirations, and/or respond to a self-inquiry prompt (perhaps directly after your yoga class) may be the action needed to strengthen your relaxation response and change the negativity or anxiety-ridden pattern.
You may also wish to pair yoga's resting pose, or Savasana, with a 20-minute guided meditation. Savasana, also known as Corpse Pose, is a restorative yoga pose that involves lying flat on your back with your arms and legs extended. Here is a link to LIFE in FOCUS podcast's The Neuroscience of Meditation: YOUR RELAXATION JOURNEY- A Guided Meditation.
Creating a healthy lifestyle that allows for an endless flow of creative and life-fulfilling energy is dose dependent on the actions you take daily.
Each and every time you engage in healthy thinking and behavior, you give yourself a dose of energy-infusing health!
SELF-CARE = SELF-RESPECT
Reflect on the following:
How can I bring greater calm to my day today?
How will I love myself just a little more today?
How do I wish to experience this day?
Research is currently gaining speed in its support of the physical and mental health benefits of yoga.
YOGA'S BENEFITS
1. Increases blood flow & lung function
2. Increases energy & brain function
4. Boosts metabolism and lowers insulin
5. Lowers blood pressure
6. Lowers stress level
7. Relieves/reduces pain
8. Improves immune function
9. Inspires self-awareness, and psychological and spiritual growth
10. Improves mood, self-esteem, and outlook
A fairly inexpensive and easily accessible intervention with a plethora of benefits and few (if any) side-effects if practiced responsibly, yoga has been shown to promote good health in as little as a few hours per week.
Whether practiced privately or within a group setting, in-studio or on-line, yoga's popularity has made it increasingly available. While science has documented the benefits of yoga, it should not be used as a substitute or replacement for professional medical advice, diagnosis, or treatment.
REFERENCE
Boston University. "Yoga May Elevate Brain GABA Levels, Suggesting Possible Treatment For Depression." ScienceDaily, 22 May 2007
The information presented in this blog is intended for general knowledge and is not a substitute for medical/health or professional advice or treatment. As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.
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