How Yoga Rewires Your Brain

The things we think and the things we do have a dynamic impact on our brain, our attitudes and, ultimately, our reality. My father always reminded me of the power of positive thinking and the philosophy of creating my own reality. He taught me that it all starts with the things we tell ourselves and the way we handle situations. Yoga has helped embed this mindset into my daily practice and life.

After losing my father to brain cancer seven months ago, I began researching the effects of yoga and positive thinking on the brain. I hope these findings inspire you to slow down, enjoy each moment like it's your last, and breathe.

The breakdown

A stressed mind = stressed muscles = negative and anxious thoughts.
A calm mind = relaxed muscles = positive and uplifting thoughts.

We are conditioned to think, feel and react the way that we do when life starts to pour down on us. It's natural to be tough on ourselves and continually search for external solutions. But here's the good news: you already have the power and the skills to change the way your brain responds, and with them, the power to change your life for the better.

The science

If the endless bookshelves of self-help books, millions of online quotes and thousand-dollar seminars aren't enough to prove the importance of happy thoughts, deep breathing and learning to slow down, maybe the science will persuade you to make some small changes with lifelong effects.

Think about this: your brain keeps adapting to how you use it. In one study, people who completed an 8-week mindfulness program showed increases in gray matter in brain areas involved in learning, memory and emotion regulation.² When we practice deep, slow breathing, relax our muscles and think positive thoughts, we're training the brain.

Alex Korb, Ph.D., a neuroscience researcher at UCLA who studies how yoga affects stress and the brain, explains in Psychology Today that the specific thoughts you have may differ, but the brain regions involved and the physiological response are the same: an increase in heart rate, breathing rate, muscle tension, and cortisol and other stress hormones.

Sounds familiar, right? Our response to stress feels natural and hard to fight because it's a habit, often picked up when we were young, watching how the adults around us handled stress. By the time we're adults, we've absorbed those same habits. Our brain already knows how to react to stress, love, challenge and struggle.

More good news: we can change that response and break away from old habits that keep us from being the best versions of ourselves. One of the best tools: yoga and meditation.

The yoga connection

Yoga is all about taking what we learn on the mat (deep breathing, softening muscles, clearing the mind and enjoying the present moment) and bringing it into our daily lives. These are the techniques that help break bad habits and ease stress.

The research backs it up. A large review found that meditation programs led to small to moderate reductions in anxiety, depression and pain.¹ And a review of yoga trials found it reduced depression in people with depressive disorders and elevated depression symptoms.³

Start now!

Take ten minutes every day to meditate and bring your focus inward. It's super simple: just breathe. Sign up for a yoga class in your community or deepen your current practice.

Big changes don't happen overnight, and habits don't change instantly. Stick with it for a month and see how you feel. Remember: think positive thoughts, take deep slow breaths, and let your muscles (especially your shoulders and jaw) relax. Love your yoga brain!