Each year more than 25 million Americans are treated with antidepressants. Effective? In some cases yes, but with added stress and side effects such as, weight gain, lethargy, and sexual dysfunction, have brought into question whether medication is the only solution. It may not be. Recent studies have shown evidence that the practice of yoga—postures, breathing techniques, meditation—has beneficial effects on the emotional well-being and mental acuity of depression sufferers. And, best of all, without any of the side effects.
A recent study in Scandinavian, conducted by Eric Hoffman, Ph.D., measured brain waves before and after a two-hour Kriya Yoga class. It found that alpha waves (relaxation) and theta waves (unconscious memory, dreams, emotions) increased by 40 percent. This means the brain is more deeply relaxed after yoga and the subjects are in better contact with their sub-consciousness and emotions. The Scandinavian study is significant for depression sufferers because after the yoga session, alpha waves increased in the right temporal lobe.
Previous research has shown that depressed, introverted people typically have more alpha activity in the left frontal-temporal region, while optimistic, extroverted people have more alpha activity on the right. That theta waves also increased supports the notion that yoga works to alleviate depression not only by increasing brain chemicals that contribute to a feel-good response—such as endorphins, enkephalins, and serotonin—but also by providing greater access to feelings.
Another study, conducted jointly by the Philadelphia-based Jefferson Medical College and Yoga Research Society, found that practitioners experienced a significant drop in cortisol levels after a single yoga class. High cortisol levels are characteristics of stress and serious depression. A marked decrease in cortisol and increase in the hormone prolactin—which is believed by many professionals to be the key in producing the anti-depressant effect of electroshock therapy—was also demonstrated in tests conducted by the National Institute of Mental Health and Neurosciences in India, using the breathing technique Sudharshan Kriya (SKY). In several major controlled studies involving adults with major depressive disorder, SKY produced dramatic relief from depression accompanied by beneficial changes in brain and hormone function.
What about long-term effects? So far, most of the longer studies have been done in the area of mindfulness-based training; the most recent one was published in the Journal of Consulting and Clinical Psychology (vol. 68, 2000). Here, mindfulness-based stress reduction was combined with group cognitive therapy as an eight-week treatment in the prevention of recurrence of major depression. In follow-up testing a year later, the treatment group had a significantly lower relapse rate than did the control group.
The combination of Ayurveda, Yoga and Meditation to holistically solve depression related problems has been successful and has helped several people from eliminating years of dependency on medication. Allowing one to live a happier, fuller life.
Yoga Asanas (Postures)
These postures support nervous system regulation, emotional balance, and energy flow. They are calming yet gently energizing, ideal for those experiencing depression.
1. Balasana (Child’s Pose)
Encourages surrender, soothes the nervous system, and promotes a sense of safety and rest.
2. Setu Bandhasana (Bridge Pose)
Stimulates the thyroid and adrenal glands, gently uplifts mood, and opens the heart center.
3. Viparita Karani (Legs-Up-the-Wall)
Relieves fatigue and anxiety, promotes lymphatic drainage, and calms the mind.
4. Bhujangasana (Cobra Pose)
Expands the chest and invigorates the spine, promoting energy and a sense of vitality.
5. Adho Mukha Svanasana (Downward-Facing Dog)
Improves circulation, stretches the spine, and builds physical resilience.
6. Utkatasana (Chair Pose)
Strengthens the lower body and promotes stability and endurance, helping with emotional grounding.
Pranayama (Breathwork)
Breathing practices help regulate the nervous system, clear emotional stagnation, and activate subtle energy channels.
1. Nadi Shodhana (Alternate Nostril Breathing)
Balances the hemispheres of the brain, calms overactive thoughts, and supports mental clarity.
2. Bhramari (Humming Bee Breath)
Relieves tension in the head and heart, quiets anxiety, and promotes inward focus.
3. Ujjayi (Ocean Breath or Victorious Breath)
Deepens concentration, builds internal warmth, and calms the mind.
4. Sudarshan Kriya (SKY Breath)
A structured, rhythmic breath practice shown in clinical studies to reduce symptoms of major depression and anxiety by balancing hormones and improving brain function.
Meditation Practices
Meditation is essential for emotional clarity, resilience, and long-term healing of depressive tendencies.
1. So Hum Meditation
A simple breath-led mantra that cultivates awareness and unites the individual with universal consciousness.
2. Loving-Kindness Meditation (Metta)
Fosters compassion and helps shift patterns of self-criticism and isolation.
3. Mindfulness Meditation
Develops present-moment awareness, reducing negative thought spirals and emotional reactivity.
4. Trataka (Candle Gazing)
Improves concentration, calms a racing mind, and connects to inner stillness.
Integrative Yogic and Ayurvedic Practices
1. Abhyanga (Self-Massage with Warm Oil)
Calms Vata dosha, nourishes the nervous system, and supports emotional safety and grounding.
2. Dinacharya (Daily Routine)
Following a daily rhythm helps regulate hormones, digestion, and sleep, all of which are essential for emotional stability.
3. Sattvic Diet
Favoring light, warm, fresh meals helps uplift the mind and stabilize mood. Avoid overly processed, stale, or cold foods which can increase dullness and imbalance.
4. Time in Nature
Regular sun exposure and walks in natural surroundings help harmonize the body’s internal rhythms with the environment and elevate mood.
Suggested Daily Routine for Depression Support
Begin with a short sequence of yoga postures (10–15 minutes)
Practice pranayama (5–10 minutes)
Meditate using So Hum or mindfulness (10–15 minutes)
End with journaling or a simple gratitude reflection
Optional: Evening abhyanga and warm herbal tea to settle the nervous system
Disclaimer: The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.