Yoga and Stress Yoga Alliance Webinar May 28, 2020 Sat Bir S. - - PowerPoint PPT Presentation
Brigham & Womens Hospital Harvard Medical School Yoga and Stress Yoga Alliance Webinar May 28, 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
https://www.researchgate.net/profile/Feifei_Wang26/publication/339458519_Effects_of_Yoga_on_Stress_Among_Healthy_Adults_A_ Systematic_Review/links/5eb032b045851592d6b880e2/Effects-of-Yoga-on-Stress-Among-Healthy-Adults-A-Systematic-Review.pdf
From: Yoga in the real world: Motivations and patterns of use, Quilty MT, Saper R, Goldstein R, Khalsa SBS, Global Advances in Health and Medicine, 2:44-9, 2013.
From: Yoga as a stress reduction technique for women, Quilty M, Khalsa SBS, Saper R, Abstract submitted to 137th APHA Annual Meeting & Exposition, 2009. Baseline End Program
Average Score PSS
12 13 14 15 16 17 18
Perceived Stress
p < 0.0001
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410203/?report=printable
“Respondents commonly started practicing yoga for muscle tone and flexibility, but often continued practicing for stress reduction.” “While 58.4% of respondents gave ‘reduce stress or anxiety’ as a reason for starting, 79.4% found this to be a reason for continuing.” “Of those who reported using yoga for a specific health or medical condition, more people used yoga to address stress management and anxiety than back, neck or shoulder problems, suggesting that mental health may be the primary health-related motivation…”
From: Why practice yoga? Practitioners' motivations for adopting and maintaining yoga practice. Park CL, Riley KE, Bedesin E, Stewart VM, Journal of Health Psychology, 21:887-96, 2016.
“…the most commonly endorsed primary reason for adopting yoga practice was exercise, followed by flexibility and stress relief…” “Over half of students and 40 percent of teachers also reported that “relaxation,” “stress relief,” and “flexibility” were additional reasons that they adopted yoga practice…” “The primary reason for continuing to practice yoga… Among students, spirituality and stress relief were the most common reasons…”
https://static-yogajournal.s3.amazonaws.com/wp-content/uploads/2016-Yoga-in-America-Study-Comprehensive-RESULTS.pdf
From: Yoga practice in the UK: a cross-sectional survey of motivation, health benefits and behaviours. Cartwright T, Mason H, Porter A, Pilkington K, BMJ Open, 12;10(1):e031848, 2020. https://bmjopen.bmj.com/content/bmjopen/10/1/e031848.full.pdf
From: Yoga practice in the UK: a cross-sectional survey of motivation, health benefits and behaviours. Cartwright T, Mason H, Porter A, Pilkington K, BMJ Open, 12;10(1):e031848, 2020. https://bmjopen.bmj.com/content/bmjopen/10/1/e031848.full.pdf
From: Mindfulness and levels of stress: a comparison of beginner and advanced Hatha Yoga practitioners. Brisbon NM, Lowery GA, Journal of Religion and Health, 50:931-41, 2011.
From: Evaluating Emotional Well-Being after a Short-Term Traditional Yoga Practice Approach in Yoga Practitioners with an Existing Western-Type Yoga Practice. Meissner M, Cantell MH, Steiner R, Sanchez X, Evidence Based Complementary and Alternative Medicine, 2016:7216982, 2016. http://downloads.hindawi.com/journals/ecam/2016/7216982.pdf
From: Longitudinal and Immediate Effect of Kundalini Yoga on Salivary Levels of Cortisol and Activity of Alpha-Amylase and Its Effect on Perceived Stress, García-Sesnich JN, Flores MG, Ríos MH, Aravena JG, International Journal of Yoga, 10:73-80, 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433116/?report=printable
From: The effect of movement-focused and breath-focused yoga practice on stress parameters and sustained attention: A randomized controlled pilot study. Schmalzl L, Powers C, Zanesco AP, Yetz N, Groessl EJ, Saron CD, Consciousness and Cognition, 65:109-125, 2018.
From: A Pragmatic Controlled Trial of a Brief Yoga-Based Program for Education Professionals’ Psychological and Occupational Health. Dyer NL, Borden S, Dusek JA, Khalsa SBS, (under revision, Complementary Therapies in Medicine).
trying times.”
control and empathy. This allows me to help even very stressed and combative clients.”
from…”
…deepened my self-care practices …lifted me out of burnout.”