Doing yoga in a hot room, say one heated to almost 38 to 40 degrees celsius, may alleviate your moderate to severe depression, says a Harvard Medical School study.
In a study, published by the Journal of Clinical Psychiatry, researchers assigned 65 adults with depression to attend hot yoga sessions or be on a waiting list. Those in the yoga group showed significantly reduced symptoms of depression, indicating it could complement psychiatric therapies. Dr Shobha Subramanian-Itolikar, Consultant, Internal Medicine, Fortis Hospital, believes incorporating alternative practices alongside traditional treatments often have a beneficial effect.
What is hot yoga?
“Hot yoga” and “Bikram yoga” are often used interchangeably but differ significantly. Bikram involves 26 poses and two breathing exercises in a room heated to 40°C, lasting 90 minutes. Hot yoga denotes a heated room, typically 27-38°C, with varied poses and durations, often including music and interaction.
Does the heightened temperature impact neurotransmitter activity, influence mood regulation and alleviate depression symptoms?
Practitioners and instructors say that hot yoga induces the release of neurotransmitters — endorphins, dopamine, serotonin and oxytocin — associated with positive mood. When you do yoga in a hot room, the elevated temperature stimulates excitatory neurotransmitters. These basically “excite” the neuron and cause it to “fire off the message,” meaning, the message continues to be passed along to the next cell. This improves your mood and alleviates stress.
Several studies have shown that yoga helps a person focus on their breathing and thinking, which helps shift one’s state from sympathetic to parasympathetic state. The sympathetic nervous system releases the hormones epinephrine and norepinephrine that accelerate the heart rate. The parasympathetic nervous system releases acetylcholine, the hormone that slows down the heart rate. Once you are calm, these changes reduce depression by increasing serotonin or happy hormone levels and decreasing the enzyme Mono-amino Oxidase levels (MAO), which breaks down the serotonin levels.
Is there other documented correlation between practising hot yoga in high temperatures and changes in stress hormone levels?
There have been several studies showing that the Bikram and Iyengar way of yogic science has had a positive psychosocial impact on one’s mental and physical health. Hot yoga reduces stress hormone (or cortisol) levels by reducing sympathetic overactivity (fight or flight response to stress), which can harm our health in the long run.
The logic is simple. If the body is relaxed, the mind remains relaxed, and vice versa. That’s because of the reduced stress hormones and an enhanced sense of reward.
Does hot yoga’s enhanced flexibility and muscle relaxation impact chronic muscle tension?
Yes, because several studies have documented the shift from sympathetic to parasympathetic responses in the body. Moreover, a relaxed body and mind also activates the positive neurotransmitter GABA, which is a mood elevator.
What precautionary measures need to be followed?
Hot yoga is generally safe, but precautions are vital. Dehydration is a concern; drink water and use a low-calorie sports drink to replenish electrolytes. Those with heart issues, diabetes, arterial abnormalities, anorexia, or a fainting history may be prone to passing out. Consult a doctor if you have low blood pressure or low blood sugar. Pregnant women and individuals with heat intolerance should seek medical advice. Stop if feeling dizzy, lightheaded or nauseous, and move to a cooler environment.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
