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Would Yoga Practice Be The Best for Letting Go of Anxiety Naturally? Revealed by National Institutes of Health Studies

Monday, June 11, 2018 4:25
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Kyle J. Norton

People who participated in yoga class are likely to experience less or lower levels of anxiety and in some cases, may have a best chance in letting go of anxiety through reduction of stress implications, some studies suggested.

Yoga, the ancient technique for harmonized external and internal body well being, through breath control, meditation, bodily movement and gesture….. has been best known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

Anxiety is a mental disorder characterized by worry about future events and fear to current events.

People experience anxiety differently. Some people feel a sudden moment of anxiety just a bad feeling, it comes and goes, only lasting a short time. Depending to how people cope with the moments of anxiety, the events can be brief or last a few days.


However, in some persons, if anxiety does not go away, they may require treatment from the related field specialists.


If you are frequently experience symptoms of nervousness, restlessness, or being tense feelings of danger, panic, or dread rapid heart rate rapid breathing, or hyperventilation,….. you may have developed anxiety disorder.


In the evaluate yoga effect in reduced levels of anxiety, Dr. Bernardi ML and colleagues launched an investigation of  45 mastectomized women treated at the Ilza Bianco outpatient service of Santa Rita de Cássia Hospital in the Brazilian state of Espírito Santo from March to November 2010.


Selected women were assigned to 6 yoga-applied sessions.


At the end of the experiment  periods, researcher found that yoga treatment group shows a statistically significant in decreased anxiety levels measured by Anxiety Trait and State Test.

Anxiety Trait and State Test is a psychological inventory 40 self-report items used for testing of anxiety effect with an aim to measure anxiety at both poles of the normal affect curve known as state vs. trait.

Further analysis also suggested that the reduced level of anxiety in participants was attributed to decreasing physiological and psychological arousal such as the heart rate, blood pressure, relaxation and calmness and easing respiration.

Moreover, women in yoga group at the end of the lessons, also found less stressful in compared to the beginning of the class.

In other words, yoga participants have successful learnt how to manage stress, thus reducing risk of anxiety in response to mental or emotional strain.

Truly, regular yoga exercise including breathing technique, meditation not only provides participants the positive mind in maintained state of calmness and relaxation in deal with such events without getting restless and confusion but also enhances recovery from anxiety.

Some yoga instructors suggested that technique of yoga practice including mindfulness also reduces production of stress hormone cortisol and brought back the present moment, while letting them go or dealing them in a profound way.

In deed, yoga postures and deep breathing have shown to ameliorate over expression of nerve neurons in transmitted information of sensation, stress, and suffering, thus reducing risk of anxiety.

Dr. Bernardi ML, the lead author of the study said, “hatha yoga exercises decrease stress and anxiety in the experimental group. No connection between confounding variables and anxiety and stress levels was found”.

Hatha yoga is one form of yoga practice containing physical exercises and breathing control.

More importantly, according to the data collection period and meditation program between January 9 and August 31, 2009 in 46 women who were pregnant following IVF, and were between 12-20 weeks gestation, participated in the study (23 experimental group, 23 control group), women pregnant after IVF participated in yoga class showed statistically significant improvements in stress, anxiety, labor pain, and labor confidence.

In fact, yoga in improvements of stress, anxiety, labor pain, and labor confidence, decreasing physiological and psychological arousal also enhanced women’s sense of control and confidence in giving birth as well as stay away from negative thinking of the pregnancy outcome.

IVF, is a medical procedure characterized by egg fertilized outside the mother womb.

Interestingly, in a total of 46 participants completed both a resistance exercise class and yoga class in a counterbalanced order, researchers suggested that in comapred to measurement of body satisfaction and social physique anxiety completed immediately before and after each class, yoga participated group displays a greater improvements of body image and reduces state of social physique anxiety.

In other words, by focusing on breathing, the connection of the mind and body, yoga participants  were found to associate with decreased state social physique anxiety by increased in body satisfaction.

According to the differentiation of the Journal ofi Clinical Research & Bioethics of a group of patients suffered from chronic diseases participated in yoga class,  yoga attendees benefited from stimulation of immune functions in reduced physical symptoms by improving expression of human β-defensin 2 (HBD-2), a potent antimicrobial peptide forms part of the innate immune response, .natural killer (NK) cells, and anti inflammatory mytokines, decreasing stress and/or anxiety symptoms and improving quality of life.

Taking together, yoga may be a best treatment for people with anxiety through improvement of social, mental and body confidence in reduced state of over worriness, particularly in people with frequent stress. People continued yoga practice daily may have a best chance in letting go of anxiety forever.

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Author Biography
Kyle J. Norton (Scholar, Master of Nutrients, All right reserved)
Health article writer and researcher; Over 10.000 articles and research papers have been written and published on line, including world wide health, ezine articles, article base, healthblogs, selfgrowth, best before it’s news, the karate GB daily, etc.,.
Named TOP 50 MEDICAL ESSAYS FOR ARTISTS & AUTHORS TO READ by Named 50 of the best health Tweeters Canada – Huffington Post
Nominated for shorty award over last 4 years
Some articles have been used as references in medical research, such as international journal Pharma and Bio science, ISSN 0975-6299.

(1) [The effects of hatha yoga exercises on stress and anxiety levels in mastectomized women].[Article in Portuguese]by Bernardi ML, Amorim MH, Zandonade E, Santaella DF, Barbosa Jde A.(PubMed)
(2) [Effects of a yoga-focused prenatal program on stress, anxiety, self confidence and labor pain in pregnant women with in vitro fertilization treatment].[Article in Korean] by Shim CS1, Lee YS(PubMed)

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Total 6 comments
  • Slimey

    If Yoga is so good, why is India so bad? You would think it would like Sweden (the old one, anyway). But it’s a completely backward nation. :twisted:

  • Cousin_Jack

    Yoga may indeed be the answer to anxiety. Before I learnt to control my anxiety disorder my anxiety got to one of the more extreme levels where I would suffer fits. These fits consisted of spasms, which in hindsight were the same method you’re taught by relaxing and tensing your muscles. Now whenever I’m nervous I find myself doing those exercises automatically but that alone doesn’t solve the anxiety, I also have to distract myself from whatevers making me nervous. The goal is for your body to deal with the anxiety automatically without you knowing, knowing that I was trying to stop myself from feeling nervous only contributed to the anxiety. Another thing is confidence, you have to believe you can deal with it. Yoga may be a simple way to deal with a complex issue. At the start a peaceful environment may not be the best place to practise anxiety techniques, silence can make you think more about whats wrong, some noise can help distract from things. I found music didn’t help, made me focus on my surroundings which were usually medical places involved in my anxiety.

  • Kyle Norton

    Thanks for all inputs

  • roky

    Yoga effectively helps to get rid of stress. Yoga helps to overcome at once both components of stress: physical and mental. First, it helps relax the stressed muscles, lower the level of adrenaline and corticosteroids, and then – cause a deep calm of the psyche. And they help me to cope with anxiety – effective drugs.

  • LangstonM

    I love yoga and have been practiced for many years.

  • Battlefield

    Thanks for the article, please add medition

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