Yoga and Stress Yoga Alliance Webinar May 26, 2020 Sat Bir S. - PowerPoint PPT Presentation

Brigham & Women’s Hospital Harvard Medical School Yoga and Stress Yoga Alliance Webinar May 26, 2020 Sat Bir S. Khalsa, Ph.D. Assistant Professor of Medicine, Harvard Medical School Director of Yoga Research, Yoga Alliance Director of Research, Kundalini Research Institute Editor in Chief, International Journal of Yoga Therapy Research Associate, Benson Henry Institute for Mind Body Medicine Research Affiliate, Osher Center for Integrative Medicine

https://youtu.be/_SGT1yi-fNo 19:45 to 25:00

Defining Psychological Stress ⚫ A positive or negative challenge ⚫ Short-term or chronic/sustained - marriage, inheritance, birth of a baby, promotion - death, violence/war, poverty, unemployment, relationships, moving, exams, public speaking, commuting ⚫ Stress versus stress-induced consequences ⚫ Sense of control / manageability ⚫ Internal versus external stressors

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained, chronic or repetitive stress to burn-out/distress

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained/chronic or repetitive stress to burn-out/distress ⚫ Wide variety of psychological/physiological consequences/symptoms - mood impairment/disorders, immunosuppression, psychophysiological

https://www.mirecc.va.gov/cih-visn2/Documents/Patient_Education_Handouts/Stress_Response_and_How_It_Can_Affect_You_Version_3.pdf

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained/chronic or repetitive stress to burn-out/distress ⚫ Wide variety of psychological/physiological consequences/symptoms - mood impairment/disorders, immunosuppression, psychophysiological ⚫ Stress is in the eye of the beholder - highly interindividual, can change over time - dependent on personality/lifestyle/outlook/attitude/beliefs

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained/chronic or repetitive stress to burn-out/distress ⚫ Wide variety of psychological/physiological consequences/symptoms - mood impairment/disorders, immunosuppression, psychophysiological ⚫ Stress is in the eye of the beholder - highly interindividual, can change over time - dependent on personality/lifestyle/outlook/attitude/beliefs ⚫ The stress response

Perceived Stressor Central Nervous System Hypothalamic Sympathetic Pituitary Nervous Adrenal Axis System Sympathetic Adrenaline & Cortisol Nerves Noradrenaline Organs Organs Organs Tissues Tissues Tissues Cells Cells Cells

The Psychophysiology of Stress From: Protective and damaging effects of stress mediators, McEwen BS, New England Journal of Medicine 338:171-179, 1998.

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained/chronic or repetitive stress to burn-out/distress ⚫ Wide variety of psychological/physiological consequences/symptoms - mood impairment/disorders, immunosuppression, psychophysiological ⚫ Stress is in the eye of the beholder - highly interindividual, can change over time - dependent on personality/lifestyle/outlook/attitude/beliefs ⚫ The stress response ⚫ Unmanaged and chronic stress

From: The short-term stress response - Mother nature's mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Dhabhar FS, Frontiers in Neuroendocrinology, 49:175-192, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964013/pdf/nihms957714.pdf

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained/chronic or repetitive stress to burn-out/distress ⚫ Wide variety of psychological/physiological consequences/symptoms - mood impairment/disorders, immunosuppression, psychophysiological ⚫ Stress is in the eye of the beholder - highly interindividual, can change over time - dependent on personality/lifestyle/outlook/attitude/beliefs ⚫ The stress response ⚫ Unmanaged and chronic stress ⚫ Maladaptive behaviors – stimulants, poor nutrition, sleep restriction

Characteristics/Consequences of Stress ⚫ Can lead to positive and negative outcomes - positive stress adds anticipation, excitement - negative stress can lead to irritability, anxiety, depression - no stress can lead to boredom, dejection - if sustained/chronic or repetitive stress to burn-out/distress ⚫ Wide variety of psychological/physiological consequences/symptoms - mood impairment/disorders, immunosuppression, psychophysiological ⚫ Stress is in the eye of the beholder - highly interindividual, can change over time - dependent on personality/lifestyle/outlook/attitude/beliefs ⚫ The stress response ⚫ Unmanaged and chronic stress ⚫ Maladaptive behaviors – stimulants, nutrition, sleep ⚫ Stress Tolerance and Resilience

Stress Tolerance and Resilience Tolerance: The ability to withstand significant stress or adversity Resilience: The ability to overcome, positively adapt to, and/or recover from significant adversity Affected or determined by: • genetics: inherited psychology and physiology • childhood experiences both positive and negative • personality characteristics • existing stress • lifestyle and health (diet, sleep and exercise) • existing stress management resources/techniques

Stress Management ⚫ Stressor reduction - if possible reducing the number/intensity of stressors - breaks, leisure activity, vacation - efficiently manage stressors (goal-setting, time management) ⚫ Reduce maladaptive behaviors - caffeine, nicotine, poor nutrition, sleep restriction ⚫ Medications ⚫ Improvement of stress tolerance or resilience - Cognitive Behavioral Therapy – Positive Psychology - Regular exercise - The relaxation response, mind/body practices & yoga

Yoga Practices Postures, Breathing, Relaxation, Meditation Self-Regulation Awareness Spirituality Fitness ↑Flexibility ↑Attention ↑Unitive State ↑Stress Regulation ↑Strength ↑Emotion Regulation ↑Mindfulness ↑Transcendence ↑Coordination/Balance ↑Resilience ↑Concentration ↑Flow ↑Respiratory Function ↑Equanimity ↑Cognition ↑Transformation ↑Self -Efficacy ↑Self -Efficacy ↑Meta -cognition ↑Life Meaning/Purpose Global Human Functionality ↑Physical & Mental Health, ↑Physical Performance ↑Stress & Emotion Regulation, ↑Awareness/Mindfulness, ↑Meta -cognition ↑ Positive Behavior, ↑Wellbeing, ↑Values, ↑Life Purpose & Meaning, ↑Spirituality

Stress Mechanisms From: How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Riley KE, Park CL, Health Psycholohy Review, 9:379-96, 2015.

Stress Measures From: How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Riley KE, Park CL, Health Psychology Review, 9:379-96, 2015.

“…reduced evening cortisol, waking cortisol, ambulatory systolic blood pressure, resting heart rate, high frequency heart rate variability, fasting blood glucose, cholesterol and low density lipoprotein, compared to active control.” “…improved regulation of the sympathetic nervous system and hypothalamic-pituitary- adrenal system...”

“Considering yoga and stress from an embodied perspective also highlights the role of the musculoskeletal system in the stress process, leading to the question of whether yoga influences stress by directly influencing the musculoskeletal system, indirectly by influencing awareness of that system, or through a combination of the two.”

Research Studies Yoga & Stress

Bagchi and Wenger, 1957 “…physiologically Yogic meditation represents deep relaxation of the autonomic nervous system …” From: Electro-physiological correlates of some Yogi exercises, Bagchi BK, Wenger MA, Electroencephalography and Clinical Neurophysiology, 7 (Suppl):132-149, 1957.

Self-Regulation From: Beyond Biofeedback, Green E, Green A, Knoll Publishing Co. Inc., 1977.

Power Poses From: Power posing: brief nonverbal displays affect neuroendocrine levels and risk tolerance, Carney DR, Cuddy AJ, Yap AJ, Psychological Science, 21:1363-8, 2010.