How Yoga May Impact Psychological Processes

Photo by Yan Krukau

The active and mindful component of breathing and meditation in yoga can alter brain structure and cognitive ability. Yoga is a spiritual discipline people practice to bring harmony to the mind, body and spirit. It has fascinated the minds of neuroscientists and researchers around the world. One well-studied aspect is its impact on cognitive anatomy, mainly how yoga changes the brain. Learn more about how this ancient spiritual practice became a significant part of the wellness industry today.

The Link Between Neuroplasticity and Yoga

Neuroplasticity — or the brain's ability to grow, adapt and change — is a centuries-old idea but only became widely known in the 20th century. Adolf Meyer, who worked at Johns Hopkins from 1910 to 1941, proposed the biological theory he called psychobiology, describing the connection between cognition and physical health and transforming psychiatry into a clinical discipline.

Today, it's established that the brain can change form and size through experiences, habits and behaviors, which are physical in nature. Yoga — which combines mindfulness, movement and relaxation — is an often-suggested body-mind practice to improve neuroplasticity that has been the center of several studies and a focus of many people in the self-growth space. 

Can Yoga Rewire the Brain

Where does yoga — a mindfulness practice — fit in the concept of neuroplasticity? Here are things neuroscientists and researchers have discovered.

1. It Increases Gray Density Matter

One narrative review looked into how yoga changes the brain structures of Hatha yoga practitioners. Ha translates to sun and ta means moon. This type of yoga aims to balance the opposing aspects of nature or the body.

One group practiced hatha yoga for more than 45 minutes per day and three or four times weekly for a span of three years. The tests later revealed that these people have greater gray matter volume in frontal, temporal, limbic and other brain regions than non-practitioners. Additionally, the Cognitive Failures Questionnaire showed they exhibited fewer cognitive failures. 

The gray matter consists of a massive network of neurons that allow you to process signals and information. Practicing yoga may help maintain its health. 

2. Yoga Relieves Stress and Anxiety

A study that perfectly demonstrates the effectiveness of yoga on stress is during the most stressful time of the pandemic lockdown. A total of 668 people — grouped into yoga practitioners, other spiritual practitioners and non-practitioners — participated in the survey. Yoga practitioners had significantly lower depression, anxiety and stress and higher overall well-being and peace of mind.

Stress is known to create an imbalance in the brain chemicals through the release of cortisol or stress hormones. It can cultivate a fertile ground for anxiety, depression and other mental ailments that change the brain’s structure, mechanism and response. The mind-body connection is a shared principle of yoga and neurorehabilitation. That’s why holistic care specialists recommend yoga as an alternative stress-management therapy for mental well-being.  

3. Yoga Improves Mood

What happens to the brain after yoga? It produces endorphins, known as one of the happy hormones. It also increases the levels of gamma-aminobutyric acid (GABA) — a brain chemical that helps elevate mood and reduce anxiety. 

GABA helps slow down the brain by blocking specific signals in the nervous system, especially if you're overstimulated and feeling negative emotions. Once its effects kick in through yoga, you feel calm and have a better mood. 

4. Practitioners Have Thicker Cerebral Cortex and Hippocampus

The brain naturally declines with age. However, brain scans prove long-term yoga practitioners have a thicker cerebral cortex and hippocampus than non-practitioners. The cerebral cortex is the brain area that processes information while the hippocampus is responsible for learning and memory. 

It turns out yoga can help restructure the brain by building new cell connections, leading to improved cognition and better memory. You may notice those who've done yoga for years have a sharper mind and excellent recall. 

5. It Regulates the HPA Axis

The hypothalamic–pituitary–adrenal (HPA) axis consisting of the hypothalamus, the pituitary gland and the adrenal glands work collaboratively with the central nervous system to regulate hormones and stress response. What happens when hormonal levels — particularly cortisol — become haywire? It results in an abnormal fight–or–flight response that progresses to inflammation and — ultimately — diseases of the body and the mind. 

Yoga can reinforce balance on the HPA axis, the peripheral nervous system and the inflammation response. Researchers believe this is how yoga changes the brain — during practice, you introduce relaxation to the body, helping it shift from fight–or–flight mode to being calm and restoring hormones to normal levels.

Long-Term Practice of Yoga Can Rewire the Brain

The multi-dimensional aspect of yoga, combining meditation, physical activity and relaxation techniques into a single activity, makes it an outstanding tool for overall health. Although most people view the holding of poses as a form of exercise, its benefits encompass cognitive and psychological health. Practicing yoga in the long term can change your brain structure, lower your risk for mental health problems and improve cognitive performance.