How does yoga reduce stress? A clinical trial testing psychological mechanisms

Abstract

Yoga interventions can reduce stress, but the mechanisms underlying that stress reduction remain largely unidentified. Understanding how yoga works is essential to optimizing interventions. The present study tested five potential psychosocial mechanisms (increased mindfulness, interoceptive awareness, spiritual well‐being, self‐compassion and self‐control) that have been proposed to explain yoga's impact on stress. Forty‐two participants (62% female; 64% White) in a yoga program for stress reduction completed surveys at baseline (T1), mid‐intervention (T2) and post‐intervention (12 weeks; T3). We measured two aspects of stress, perceived stress and stress reactivity. Changes were assessed with paired t‐tests; associations between changes in mechanisms were tested in residual change models. Only stress reactivity decreased, on average, from T1 to T3. Except for self‐compassion, all psychosocial mechanisms increased from T1 to T3, with minimal changes from T2 to T3. Except for self‐control, increases in each mechanism were strongly associated with decreases in both measures of stress between T1 and T2 and decreases in perceived stress from T1 to T3 (all p's < 0.05). Increased psychosocial resources are associated with stress reduction. Yoga interventions targeting these resources may show stronger stress reduction effects. Future research should test these linkages more rigorously using active comparison groups and larger samples.

Feasibility and outcome of an online streamed yoga intervention on stress and wellbeing of people working from home during COVID-19

“…In addition to physiological mechanisms, psychological processes include increased mindfulness, interoceptive awareness, self-compassion, self-control and spiritual well-being [108]. These proposed mechanisms are concordant with our findings where participants described their perceptions of the program impact as increasing self and body awareness, finding a personal oasis, and a sense of calm and relaxation.…”

Differential Effects of Ethical Education, Physical Hatha Yoga, and Mantra Meditation on Well-Being and Stress in Healthy Participants—An Experimental Single-Case Study

“…Findings from other studies support the positive effect of (physical) yoga on psychological well-being and stress (Bhat et al, 2012 ; Gard et al, 2012 ; Gorvine et al, 2019 ). Conversely, some studies found no effect on stress (Quach et al, 2016 ; Park et al, 2020 ). Admittedly, the yoga interventions under investigation in these studies varied greatly, making it hard to draw reliable conclusions.…”

Belief in God and Psychological Distress: Is It the Belief or Certainty of the Belief?

“…The lack of an observed relationship between belief in God and stress may be a function of the measure of stress used. The DASS-21 stress subscale reflects less the global psychological sense of being overwhelmed than the physiological arousal from stress (Park et al 2021). It may be the case that belief in God reduces one's likelihood of feeling overwhelmed but does not impact one's general physiological arousal, even though it has been shown to relate to the likelihood of reacting to acute provocation (Farias and Newheiser 2019).…”