As published by Yoga Magazine, January 2026
From Studio to Science With Rola
Many people come to Yoga seeking greater flexibility or a moment of calm in a busy world. Over time, it often becomes clear that Yoga offers much more—not just physical benefits, but also mental clarity, inner calm, and a sense of wellbeing that feels different from a typical workout.
At the heart of the practice is mindfulness, a concept that has moved from its Buddhist roots into mainstream mental health care. Jon Kabat-Zinn, considered the father of Western mindfulness, describes it as ‘the awareness that arises through paying attention, on purpose, in the present moment, and non-judgementally’. Scientific evidence is beginning to show what many Yogis have felt for centuries: a mindful Yoga practice can shape not only how we feel, but how the brain itself responds to stress and emotion.
The neurobiology of Yoga and mindfulness
What does this look like inside the brain? Recent research shows that mindful Yoga practices can bring about measurable changes in the brain’s structure and emotional regulation systems. Those moments spent noticing the breath or settling into a pose may be quietly shaping the mind in ways that foster resilience and long-term wellbeing.
Take the big brain regions: imaging studies suggest that regular yoga practice can shape regions tied to memory, self-awareness, and focused attention, such as the hippocampus, insula, and prefrontal cortex (Villemure et al., 2015). The findings are not identical across every study, but the trend is clear: Yoga can leave a lasting impact not only on our moods and emotions, but on the very structure of the brain.
In line with these findings, Zhang et al. (2023) found that Yoga and mindfulness reduce reactivity in the amygdala, the brain’s “alarm system,” while improving connectivity within the Default Mode Network, an area linked to rumination and mental chatter. Together, these neural changes are associated with lower anxiety and depression
The benefits may even ripple far beyond the brain. Preliminary evidence suggests Yoga and meditation, the formal practice to cultivate meditation, could influence immune function, reduce inflammation, and slow markers of cellular ageing such as telomere shortening (Giridharan, 2024). While research on Yoga is still in its early stages and awaits more rigorous studies, the findings offer a fascinating glimpse into how these practices may build resilience, not just in the mind, but throughout the body.
Applications in clinical and non-clinical settings
As evidence grows for the mental and physical benefits of Yoga, how are these practices being put into action in everyday life? Not so long ago, Yoga and mindfulness were mostly found in dedicated studios and retreats, but today they are making their way into settings including hospitals, workplaces, and schools. In universities, for example, a recent Spanish study followed students through a 12 week Yoga programme, with the yoga group reporting feeling calmer, less anxious, and more emotionally balanced than classmates who did not participate (Castellote-Caballero et al., 2024). Studies like this are part of a growing wave of research suggesting yoga can be a valuable lifeline during times of high stress.
The shift to practicing Yoga outside studios is also increasingly visible in healthcare. In the UK, staff at the National Health Service (NHS) now have access to dedicated wellbeing programmes such as Yoga4NHS, which provides six weekly classes designed to reduce stress, foster resilience, and prevent burnout. These sessions teach practical Yoga breathing, gentle postures, and mindfulness practices, and are delivered both in person and online to meet the demands of busy NHS employees. Early research and feedback report reductions in stress and absenteeism, as well as improved morale for those taking part.
Some of the most exciting developments, however, are happening in schools. A systematic review by Khunti et al. (2023) looked at 21 studies with school children and found that regular Yoga sessions, delivered weekly or for several months, helped kids feel calmer, less anxious, and more able to handle their emotions. These programs involved simple breathing, movement, and relaxation techniques, and although results varied, many teachers and families reported happier, more confident children. The evidence isn’t perfect yet, but these findings show Yoga can be a promising way to support mental health and wellbeing for students.
Why and how does it work? Mechanisms and mediators
Synthenizing the evidence on the neurobiological mechanisms and mediators driving Yoga’s effects on mental health highlights several overlapping factors:
- Attention training: Yoga demands present-moment focus on alignment, breath, or sensations. This retrains the mind away from distraction, helping to break cycles of rumination.
- Emotional regulation: Through non-judgemental awareness, Yoga allows gentle noticing of feelings without being overwhelmed, supporting healthier emotional responses.
- Body awareness: Practices like the body scan or mindful movement enhance interoception (internal body sense), strongly linked to emotional health and resilience.
- Self-compassion and acceptance: Central to Yoga and mindfulness is cultivating kindness and acceptance toward oneself. These qualities help counteract self-criticism and shame, especially in depression and anxiety.
- Decentring: Mindfulness fosters the ability to step back and observe thoughts and feelings as transient experiences, reducing emotional reactivity and aiding problem-solving, which is linked to reduced rumination and relapse risk in depression.
While enthusiasm for Yoga’s benefits is well deserved, researchers caution that results vary widely. How Yoga works, and for whom, depends on the style of practice, how it’s delivered, and the needs of each individual. For example, people with severe anxiety or psychosis often need specialized adaptations, and not everyone finds yoga a good fit. Personal comfort and choice matter (Uebelacker & Broughton, 2022). In addition, current studies consistently emphasize the need for more long-term, high-quality studies to uncover which Yoga and mindfulness approaches work best for different people and situations
Rola’s take
Despite the lack of large longitudal studies and methodological issues related to heterogeniety of these Yoga and mindfulness interventions, the bottom line remains: Yoga, as both an embodied and mental practice, holds real promise for mental health in daily life, with ancient teachings such as present-moment awareness now increasingly validated by modern science. So, the next time you step onto your mat, know that the quiet magic you feel is not only in your heart. Science, while still catching up, is now measuring it in brains, bodies, and lives changed for the better.
Contact Rola for more details on this or other yoga and science-related questions.
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