Yoga and Stress Yoga Alliance Webinar May 26, 2020 Sat Bir S. - - PowerPoint PPT Presentation
Brigham & Womens 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
Brigham & Women’s Hospital
Harvard Medical School
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
19:45 to 25:00
⚫ A positive or negative challenge ⚫ Short-term or chronic/sustained
⚫ Stress versus stress-induced consequences ⚫ Sense of control / manageability ⚫ Internal versus external stressors
⚫ Can lead to positive and negative outcomes
⚫ Can lead to positive and negative outcomes
⚫ Wide variety of psychological/physiological consequences/symptoms
https://www.mirecc.va.gov/cih-visn2/Documents/Patient_Education_Handouts/Stress_Response_and_How_It_Can_Affect_You_Version_3.pdf
⚫ Can lead to positive and negative outcomes
⚫ Wide variety of psychological/physiological consequences/symptoms
⚫ Stress is in the eye of the beholder
⚫ Can lead to positive and negative outcomes
⚫ Wide variety of psychological/physiological consequences/symptoms
⚫ Stress is in the eye of the beholder
⚫ The stress response
Perceived Stressor Central Nervous System Sympathetic Nervous System Sympathetic Nerves Adrenaline & Noradrenaline Organs Tissues Cells Hypothalamic Pituitary Adrenal Axis Cortisol Organs Tissues Cells Organs Tissues Cells
From: Protective and damaging effects of stress mediators, McEwen BS, New England Journal of Medicine 338:171-179, 1998.
⚫ Can lead to positive and negative outcomes
⚫ Wide variety of psychological/physiological consequences/symptoms
⚫ Stress is in the eye of the beholder
⚫ 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
⚫ Can lead to positive and negative outcomes
⚫ Wide variety of psychological/physiological consequences/symptoms
⚫ Stress is in the eye of the beholder
⚫ The stress response ⚫ Unmanaged and chronic stress ⚫ Maladaptive behaviors – stimulants, poor nutrition, sleep restriction
⚫ Can lead to positive and negative outcomes
⚫ Wide variety of psychological/physiological consequences/symptoms
⚫ Stress is in the eye of the beholder
⚫ The stress response ⚫ Unmanaged and chronic stress ⚫ Maladaptive behaviors – stimulants, nutrition, sleep ⚫ Stress Tolerance and Resilience
Affected or determined by:
Tolerance: The ability to withstand significant stress or adversity Resilience: The ability to overcome, positively adapt to, and/or recover from significant adversity
⚫ Stressor reduction
⚫ Reduce maladaptive behaviors
⚫ Medications ⚫ Improvement of stress tolerance or resilience
Yoga Practices
Postures, Breathing, Relaxation, Meditation
Fitness
↑Flexibility ↑Strength ↑Coordination/Balance ↑Respiratory Function ↑Self-Efficacy
Global Human Functionality
↑Physical & Mental Health, ↑Physical Performance ↑Stress & Emotion Regulation, ↑Awareness/Mindfulness, ↑Meta-cognition ↑Positive Behavior, ↑Wellbeing, ↑Values, ↑Life Purpose & Meaning, ↑Spirituality
Self-Regulation
↑Stress Regulation ↑Emotion Regulation ↑Resilience ↑Equanimity ↑Self-Efficacy
Awareness
↑Attention ↑Mindfulness ↑Concentration ↑Cognition ↑Meta-cognition
Spirituality
↑Unitive State ↑Transcendence ↑Flow ↑Transformation ↑Life Meaning/Purpose
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.
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.”
“…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.
From: Beyond Biofeedback, Green E, Green A, Knoll Publishing Co. Inc., 1977.
From: Power posing: brief nonverbal displays affect neuroendocrine levels and risk tolerance, Carney DR, Cuddy AJ, Yap AJ, Psychological Science, 21:1363-8, 2010.
From: How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases. De Couck M, Caers R, Musch L, Fliegauf J, Giangreco A, Gidron Y, International Journal of Psychophysiology, 139:1-9, 2019.
From: Abdominal breathing increases tear secretion in healthy women, Sano K, Kawashima M, Ikeura K, Arita R, Tsubota K, Ocular Surface, 13:82-7, 2015.
From: Slow Breathing Can Be Operantly Conditioned in the Rat and May Reduce Sensitivity to Experimental Stressors, Noble DJ, Goolsby WN, Garraway SM, Martin KK, Hochman S, Frontiers in Physiology, 8:854, 2017.
https://www.frontiersin.org/articles/10.3389/fphys.2017.00854/pdf
From: The impact of abbreviated progressive muscle relaxation on salivary cortisol and salivary immunoglobulin a (sIgA). Pawlow LA, Jones GE, Applied Psychophysiology and Biofeedback, 30:375-387, 2005.
From: The physiology of meditation, Wallace RK & Benson H, Scientific American 226:85, 1972.
…people’s minds wandered frequently, regardless of what they were doing. …people were less happy when their minds were wandering than when they were not The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.
https://science.sciencemag.org/content/330/6006/932.full
From: Mind wandering and attention during focused meditation: A fine-grained temporal analysis of fluctuating cognitive states, Hasenkamp W, Wilson-Mendenhall CD, Duncan E, Barsalou LW, Neuroimage, 59:750-60, 2012. dorsolateral prefrontal cortex default network mode regions
From: 8-week Mindfulness Based Stress Reduction induces brain changes similar to traditional long-term meditation practice - A systematic review. Gotink RA, Meijboom R, Vernooij MW, Smits M, Hunink MG, Brain Cognition 108:32-41, 2016.
From: Exploration of psychological mechanisms of the reduced stress response in long-term meditation practitioners. Gamaiunova L, Brandt PY, Bondolfi G, Kliegel M. Psychoneuroendocrinology, 104:143-151, 2019.
From: Short-term meditation training improves attention and self-regulation, Tang Y, Ma Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, Rothbart MK, Fan M, Posner MI, Proceedings of the National Academy of Sciences, 104:17152–17156, 2007. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2040428/pdf/zpq17152.pdf
From: Acceptance lowers stress reactivity: Dismantling mindfulness training in a randomized controlled
JM, Brown KW, Creswell JD. Psychoneuroendocrinology, 87:63- 73, 2018.