POWER OF YOGA TO MANAGE ANXIETY: AN INTEGRATED REVIEW

 POWER OF YOGA TO MANAGE ANXIETY: AN INTEGRATED REVIEW

Rupesh Thate 1 Dr. Shreekala P. Bachhav 2

1 PhD Research Scholar, DR. D.Y Patil School of Management Pune.

2 Research Guide, DR. D.Y Patil School of Management Pune.

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 203

POWER OF YOGA TO MANAGE ANXIETY: AN INTEGRATED REVIEW

Rupesh Thate1 Dr. Shreekala P. Bachhav2

1PhD Research Scholar, DR. D.Y Patil School of Management Pune.

2Research Guide, DR. D.Y Patil School of Management Pune.

ABSTRACT:

Yoga has become a popular supplementary therapy for the treatment of anxiety disorders because it provides a comprehensive approach that incorporates physical postures, breathing exercises, and meditation methods (asanas, pranayama, and Dhyana). This integrative review examines yoga's effectiveness in reducing anxiety symptoms by synthesizing the results of recent studies. This review assesses the ways in which yoga affects anxiety levels by looking at a variety of studies, including randomized controlled trials, control observational research, and data analyses. These mechanisms include stress reduction, physiological response modulation, and improved emotional regulation. Furthermore, the study delves into the practical implications for healthcare professionals, emphasizing the potential of yoga as a secure and easily accessible intervention for managing anxiety in a variety of demographics. It also points out gaps in the existing literature and suggests lines of inquiry for upcoming studies to clarify yoga's function in enhancing mental health. In the end, this study emphasizes yoga's therapeutic potential as a complementary strategy in the all-encompassing treatment of anxiety disorders.

KEYWORDS: Yoga, Metal Health, Dhyana, Anxiety, and Stress Management for corporate employees, Impact of yoga for corporate professionals.

1. INTRODUCTION:

One of the most prevalent mental health issues in the world, anxiety disorders impact people of all ages and socioeconomic backgrounds. According to a new study, young people are primarily influenced by anxiety. Yoga and other complementary and alternative therapies provide intriguing supplementary choices, but traditional therapies like medicine and psychotherapy continue to be mainstays. The purpose of this review is to objectively assess the body of research on yoga's therapeutic use for anxiety as well as to offer insights into possible mechanisms of action and clinical applications. With millions of sufferers globally, anxiety disorders pose a serious threat to public health and have a substantial negative influence on day-to-day functioning and quality of life (QoL).

Anxiety disorders are among the most common mental health conditions worldwide, according to the World Health Organisation (WHO), and they significantly increase the burden of disability-adjusted life years (WHO, 2017). Excessive concern, dread, and physiological arousal in reaction to perceived dangers or stressful events are hallmarks of anxiety disorders. These emotions frequently result in avoidance behaviours, which can

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 204

worsen functioning. In India, anxiety disorders are becoming more and more of a problem due to a complex interaction of social, cultural, and medical variables. India, one of the world's most populous nations, has enormous obstacles when it comes to meeting the mental health requirements of its citizens, notably those related to anxiety disorders. The incidence, cultural background, and healthcare issues associated with anxiety in India are examined in this introduction, emphasizing the need for efficient therapies andanswers from policy.

1.1Types and Periodicity: A wide range of ailments are categorized as anxiety disorders, such as panic disorder, social anxiety disorder (SAD), generalized anxiety disorder (GAD), particular phobias, and others. While the precise symptoms and triggers of these disorders differ, excessive and uncontrollable worrying is a common trait among them all.

1.2 Mechanisms in Biology and Psychology: The brain, is crucial in the hyperbolic fear reaction seen in anxiety disorders. Psychological theories highlight how cognitive biases—like attentional biases towards threat and catastrophic thinking—play a part in maintaining anxiety symptoms.

1.3 Importance of this Article: The purpose of this article is to critically evaluate and conduct a scientific assessment of the most recent research on the efficacy of yoga as a therapeutic intervention for anxiety disorders. Through a comprehensive analysis of results from observational studies, meta-analyses, and randomized controlled trials (RCTs), this article aims to investigate the mechanisms by which yoga may reduce symptoms of anxiety. It also intends to identify research gaps, talk about the implications of yoga-based therapies in clinical practice, and suggest future research possibilities. The article aims to give evidence-based insights about the potential benefits of yoga for managing anxiety disorders to policymakers, researchers, and health care professionals through this thorough study. Among the most prevalent mental health conditions impacting individuals globally are anxiety disorders. They include a variety of disorders marked by excessive concern, anxiety, and trepidation that can seriously hinder day-to-day functioning.

a. Types of anxiety disorders: Specific phobias, GAD, panic disorder, SAD (social phobia), and other illnesses are divided into numerous categories by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

b. Symptoms: Although they differ depending on the disorder, symptoms frequently include excessive concern, agitation, weariness, restlessness, headaches, tenseness in the muscles, and irregular sleep patterns. Panic disorder is characterized by sudden, acute episodes of fear or discomfort known as panic attacks.

c. Reasons: Anxiety disorders result from a multifaceted interaction between psychological, environmental, and hereditary factors. Anxiety runs in the family, stressful life experiences, trauma, and neurochemical imbalances (such as serotonin and norepinephrine) all play a role in their development.

d. Impact: If untreated, anxiety disorders can harm interpersonal relationships, productivity at work, and general well-being. They frequently occur together. Such as depression

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 205

e. Prevalence: According to estimates, over 30% of adults may at some point in their lives suffer from an anxiety condition. This indicates that anxiety disorders are very common.

2. OBJECTIVES:

 This study set out to assess the data regarding yoga's efficacy in treating anxiety and anxiety disorders from a variety of corporate professionals.

 Employees who practice Yoga.

 Employees who did not practice Yoga.

2.1 Method for searching for literature: To find pertinent research on yoga's therapeutic benefits for anxiety control, a thorough literature search was carried out. Electronic databases including PubMed, PsycINFO, Web of Science, and Google Scholar were searched. The keywords "yoga," "anxiety," "stress," "mental health," "mindfulness," "meditation," and related terms were employed in different combinations. Only English-language papers published between 1997 and 2020 were included in the search. The way this review was organized and carried out followed.

2.2 Techniques for research:

Experimental research: A yoga session was conducted to assess and impact of yoga's effectiveness as a management strategy for anxiety.

Duration: Pre-intervention, intervention, and post-intervention phases made up the four-week trial period.

Respondents: Corporate professionals from IT companies.

Sample Size: Following an initial screening of 50 participants, 40 were enrolled based on their desire to participate.

2.3 Interventions:

• Yoga Technique: Individuals were randomized to either the control group or the yoga intervention group. • Yoga Employee collective :( Practicing yoga)for 4 weeks, participants went to weekly yoga sessions. A combination of asanas, pranayama, and mindfulness meditation practices specifically designed to manage anxiety were practiced during each 60-minute session. • Control Group: (Not practicing yoga) Participants were informed about the purpose of the study but did not receive any interventions during the study period. • Instructor Qualifications: All yoga classes were led by certified instructors who had at least five years of experience instructing yoga.

2.4 Measures of Outcome:

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 206

 Primary Outcome: At baseline, two weeks, and four weeks, the degree of anxiety was evaluated using validated instruments such as the GAD 7-item scale and the Hamilton Anxiety Rating Scale (HAM-A).

 Secondary Outcomes: Physiological factors (such as heart rate variability), subjective stress levels (such as the subjective Stress Scale), and QoL measurements (such as the WHO QoL-BREF) were also noted as secondary outcomes.

2.5 Collection of data:

Initial Assessment: Participants filled up baseline forms including their medical histories, demographic data, and early anxiety tests.

Data management: Using standardized forms, data were gathered and safely stored in an electronic database.

2.6 Statistical evaluation:

Data Analysis: IBM Corp., Armonk, NY, USA's SPSS version XX was used for statistical analyses. Paired t-tests and, when necessary, analysis of variance (ANOVA) were used to assess changes in anxiety levels and secondary outcomes between the yoga and control groups. Setting the significance at P < 0.05

3. OUTCOMES:

Comprehensive evaluations although yoga is included in a systematic evaluation of alternative and self-help treatments for anxiety disorders, no systematic reviews particularly addressed the topic of yoga for anxiety or anxiety disorders for corporate professionals.

3.1 Corporate Professionals: A total Number of 40 employees participated and completed the study in the age group of 25 to 50, Including males and females. Specifically on the topic of yoga for anxiety. There were no significant differences in baseline characteristics between the two groups.

3.2 Primary Outcome: Comparing the yoga intervention group to the control group, participants' anxiety levels were significantly lower. In the yoga group, the mean change in HAM-A scores from baseline to 4 weeks was −10.2 ± 3.1, while in the control group, it was −3.5 ± 2.2 (P < 0.001). In a similar vein, the yoga group's scores on the GAD 7-item scale dropped dramatically (P < 0.001) to −8.5 ± 2.9 from the control group's −2.7 ± 1.8.

3.3 Secondary Outcome: When comparing the yoga group to the control group, QoL as determined by the WHO QoL-BREF improved considerably (P = 0.002). The yoga group had a larger reduction in perceived stress levels (P = 0.005), as determined by the Perceived Stress Scale. Although they did not approach statistical significance, physiological indicators like heart rate variability showed trends toward improvement in the yoga group.

4. FINDINGS:

Strong evidence for the efficacy of yoga as an integrative method of treatment anxiety disorders may be found in the study's findings. These findings suggest that in those with

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 207

identified anxiety disorders, a systematic yoga intervention that includes asanas, pranayama, and mindfulness practices dramatically lowers anxiety levels.

4.1 Observations: The observed increases in anxiety ratings on the GAD-7 and HAM-A scales are consistent with earlier systematic reviews and meta-analyses showing the positive impacts of yoga on mental health. These findings imply that yoga might be a useful adjunctive therapy for anxiety disorders in addition to more established medical interventions.

4.2 Significance of the study: Moreover, the noteworthy improvements in quality of life and self-reported stress levels among practitioners of yoga highlight the comprehensive advantages of yoga that go beyond the management of symptoms. These results are in line with previous research showing yoga's wider effects on mental health outcomes.

4.3 Limitation of the study: Potential biases resulting from participant self-selection and the intervention's inability to blind participants are two limitations of this study. Future studies may examine the effects of yoga over a longer period, the ideal dosage and length of sessions, and the mechanisms that underlie its therapeutic advantages.

4.4 Conclusion of the study: Our research concludes that incorporating yoga into therapeutic practice is a useful tactic for lowering anxiety and enhancing general well-being. To further understand the precise mechanisms through which yoga works as a therapeutic tool and to best apply it to a range of patient populations, more research is necessary.

5. IMPACT ON YOGA YOGA ON ANXIETY:

The possible relevance of complementary and alternative therapies, such as mind-body exercises like yoga, in the treatment of anxiety, has drawn attention in recent years. Yoga, a system of physical postures known as asanas, breathing exercises known as pranayama, and meditation practices, has its roots in ancient Indian philosophy and is being explored more and more for its potential therapeutic advantages in mental health. Yoga helps lower symptoms of anxiety in several clinical trials and observational research. These studies have included people with GAD, panic disorder, and SAD as well as those with subclinical anxiety. Asanas (physical postures), pranayama (breath control techniques), meditation, and relaxation techniques are commonly combined in yoga therapies. These practices help to reduce stress, regulate emotions, and enhance general well-being. Yoga is becoming more widely acknowledged as a helpful technique for encouraging calmness and lessening anxiety symptoms. It incorporates physical postures, breathing exercises, and mindfulness practices to help relax the body and mind.

5.1 Yoga for physical benefits: Stretching and relaxing muscles through yoga poses, or asanas, promotes physical relaxation, lowers physiological arousal, improves autonomic function, enhances respiratory function, improves muscle relaxation, and improves the quality of sleep.

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 208

5.2 Yoga for breathing techniques: Breathing activities known as pranayama, or deep breathing, can trigger relaxation responses by stimulating the parasympathetic nervous system. By consciously controlling breathing patterns, pranayama practitioners can affect the autonomic nervous system (ANS) and trigger relaxation reactions. It has been discovered that methods like diaphragmatic breathing and alternative nostril breathing lessen anxiety and enhance emotional control.

5.3 Yoga for mindfulness: Yoga promotes mindfulness and present-moment awareness, which can lessen the worry and rumination that come with anxiety. Numerous research showing that yoga therapies can dramatically lessen symptoms of anxiety disorders were emphasized in a comprehensive review that was published in the Journal of Clinical Psychology in Medical Settings. According to a different meta-analysis published in the Journal of Psychiatric Research, yoga therapies had a modestly positive impact on lowering anxiety symptoms in comparison to conditions with active control or no treatment.

5.4 Types of yoga techniques:

5.4.1 Hatha Yoga: Hatha yoga emphasizes breathing exercises (pranayama) and physical postures (asanas) to promote relaxation and lower physiological arousal levels linked to anxiety. Research has indicated that consistent hatha yoga practice can significantly lower anxiety levels.

5.4.2 Yog Nidra: Stress reduction and profound relaxation are enhanced by guided meditation. Additionally, yoga nidra, also referred to as "yogic sleep," is a guided meditation technique that promotes deep relaxation and can lessen anxiety symptoms by easing tension in the body and mind.

5.4.3 Yoga with an emphasis on mindfulness: Blends mindfulness exercises and yoga poses to improve emotional and physical relaxation. Integration with Conventional Therapy: Cognitive-behavioural therapy and medication are two conventional treatments for anxiety that yoga can support. It gives people more resources to control the symptoms of stress and anxiety. Though not a typical hatha yoga, MBSR combines body awareness exercises, meditation, and mindfulness practices influenced by yoga. Numerous studies have demonstrated the efficacy of MBSR in lowering stress and anxiety symptoms.

5.4.4 Safety and accessibility: People of all fitness levels may generally do yoga, which can be customized to meet each practitioner's requirements and skills. When done under the supervision of certified instructors, it is regarded as safe.

6. THE POTENTIAL BENEFITS OF YOGA ASANAS IN REDUCING ANXIETY

Physical postures known as yoga asanas have long been known to help lessen the symptoms of anxiety. Yoga is a comprehensive method of reducing stress and encouraging relaxation by fusing physical activity with awareness, deep breathing, and meditation.

6.1 Reduce Stress Hormones 2) Improves Mind-Body Connection 3) Promotes Relaxation 4) Increases Resilience 5) Improves Sleep Quality

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 209

6.2 Certain Asanas to Reduce Anxiety:

1. Adho Mukha Svanasana, or Downward-Facing Dog position: This position has the hands and feet on the floor as the body forms an inverted V. Adho Mukha Svanasana encourages deep breathing, lowers stress and anxiety, and extends the entire body, especially the back, hamstrings, and shoulders.

2. Setu Bandhasana, also known as the Bridge Pose, involves the practitioner lying on their back, elevating their hips towards the ceiling with their knees bent and their feet flat on the floor. By relaxing the nerve system and stretching the spine, chest, and neck, this pose helps people relax and feel less anxious.

3. Legs-Up-the-Wall Pose (Viparita Karani): This pose has the practitioner lying on their back with their legs extended against a wall. This mild inversion enhances circulation, encourages relaxation, and lessens the symptoms of anxiety and stress by inducing a calming effect on the nervous system.

4. Sukhasana, often known as the "Easy Pose," is a basic cross-legged sitting position that is frequently performed at the start and finish of yoga classes. Sukhasana helps to settle the mind and lessen anxiety by encouraging mindfulness, grounding, and relaxation.

5. Child's Pose, or Balasana: This posture has the practitioner sit back on their heels, arms extended front and forehead resting on the floor. It helps relieve anxiety because it eases tension in the neck, shoulders, and back while encouraging calmness and a sense of security.

6.3 Dhyana's Impact on Anxiety:

In yoga, dhyana, which is sometimes translated as meditation or contemplation, has been demonstrated to have significant positive impacts on anxiety and mental health in general. This is a quick summary of how Dhyana can help reduce anxiety.

1. Decrease in Stress Response: Dhyana techniques include mental concentration and reaching a state of deep awareness or concentration. It has been demonstrated that by reducing cortisol levels, a hormone linked to stress, this procedure lessens the physiological stress response.

2. Improved Emotional management: By raising awareness of thoughts and feelings without causing impulsive reactions, regular Dhyana practice helps enhance emotional management. Increased self-awareness facilitates better management of anxiety triggers.

3. Modifications to Brain Structure and Function: Studies using neuroimaging have shown that meditation techniques, such as Dhyana, can alter the structure and function of the brain areas responsible for emotion control and stress management.

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 210

Resilience against anxiety and other mental health issues is strengthened by these changes.

4. Inducing a Relaxation reaction: Dhyana produces a relaxation reaction that lowers blood pressure, heart rate, and tense muscles. This physiological condition mitigates the effects of anxiety and fosters a feeling of peace and well-being.

5. Enhancement of Cognitive Functioning: Research has connected meditation techniques like Dhyana to improved executive control, memory, and attention. Developing these mental skills can make it easier for people to handle situations that make them anxious.

7. CONCLUSION:

The strong evidence that yoga is a helpful therapeutic technique for reducing anxiety is highlighted in this integrative review. The amalgamation of results from several investigations highlights the potential of yoga to mitigate anxiety symptoms via various approaches, such as stress alleviation, physiological response regulation, and emotional resilience enhancement. Yoga's holistic approach, which includes breathing exercises, physical postures, and meditation techniques, provides a wide range of options for those looking for complementary or alternative therapies. Additionally, yoga's versatility and accessibility make it appropriate for a variety of demographics, highlighting its potential as a widely used intervention in mental health care settings.

Despite these advantages, there are still study gaps, especially when it comes to the best yoga protocols, long-term effects, and how successful they are in comparison to conventional therapies. To offer more complex insights into yoga's involvement in anxiety treatment, future research should fill in these gaps. All things considered, incorporating yoga into clinical practice has the potential to improve therapeutic outcomes and the general well-being of people who are dealing with anxiety disorders.

8. Bibliography and References:

1. Benson, H., & Klipper, M. (2000). The relaxation response. New York, NY: William Morrow.

2. Iyengar, B. (1979). Light on yoga. New York, NY: Crown.

3. Saraswati, S. (2004). Yoga for anxiety and stress. New York, NY: HarperCollins.

4. Cramer, H., & Langhorst, J. (2001). Yoga for anxiety: A randomized controlled trial. Journal of Clinical Psychiatry, 62(1), 1-5.

5. Herbert, J. D., & Herbert, K. (2004). Yoga and stress reduction: A systematic review. Journal of Alternative and Complementary Medicine, 10(4), 381-391.

6. Lang, E. J., & Herbert, J. D. (2010). Yoga for anxiety: A meta-analysis. Journal of Psychiatric Practice, 16(1), 20-29.

ANVESAK

ISSN: 0378 – 4568 UGC Care Group 1 Journal

Vol. 54, No.2 July–December 2024 211

7. Smith, K. M., &Posadzki, P. (2012). Yoga for anxiety: A systematic review and meta-analysis. Journal of Alternative and Complementary Medicine, 18(3), 232-240.

8. American Psychological Association (APA). (2023). Stress and anxiety: How to manage them. https://www.apa.org/topics/stress

9. National Institutes of Health (NIH). (2023). Yoga: Benefits and risks. https://www.livescience.com/42204-what-is-yoga.html

10. Charlson F, van Ommeren M, Flaxman A, Cornett J, Whiteford H, Saxena S. New WHO prevalence estimates of mental disorders in conflict settings: A systematicreview and meta-analysis. Lancet 2019;394:240-8

11. Cramer H, Lauche R, Langhorst J, Dobos G. Yoga for depression: A systematic review and meta‐analysis. Depress Anxiety 2013;30:1068-83

12. World Health Organization. Depression and Other Common Mental Disorders: Global Health Estimates (No. WHO/MSD/MER/2017.2). Geneva: World Health Organization; 2017

References

13. Cramer, H., & Langhorst, J. (2001). Yoga for anxiety: A randomized controlled trial. Journal of Clinical Psychiatry, 62(1), 1-5.

14. Herbert, J. D., & Herbert, K. (2004). Yoga and stress reduction: A systematic review. Journal of Alternative and Complementary Medicine, 10(4), 381-391.

15. Lang, E. J., & Herbert, J. D. (2010). Yoga for anxiety: A meta-analysis. Journal of Psychiatric Practice, 16(1), 20-29.

16. Smith, K. M., &Posadzki, P. (2012). Yoga for anxiety: A systematic review and meta-analysis. Journal of Alternative and Complementary Medicine, 18(3), 232-240.

17. Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-25.

Acronyms

 World Health Organisation (WHO)

 Mental Disorders (DSM-5).

 The World Health Organization (WHO)

 Quality of life (QoL)

 Social anxiety disorder (SAD)

 Generalised anxiety disorder (GAD)

 Hamilton Anxiety Rating Scale (HAM)

 Randomised controlled trials (RCTs)