Yoga Therapy and Stress: What the Science Says
By Sasima Pakulanon, PhD & Christine Le Scanff, PhD | Adapted for blog format
Most yoga practitioners intuitively understand the calming, centering power of yoga. But what does science say about its effectiveness in managing stress and enhancing mental well-being?
In recent years, yoga therapy has gained attention from researchers seeking to understand its physiological and psychological impacts. Dr. Christine Le Scanff, a professor at Paris-Saclay University and an expert in stress management, has collaborated with Dr. Sasima Pakulanon to explore how yoga and mindfulness meditation help regulate stress and improve cognitive function.
Understanding Stress
Stress is more than just feeling overwhelmed. It’s a physiological response triggered when we perceive a threat to our internal balance, known as homeostasis. Chronic stress activates the autonomic nervous system (ANS) and the hypothalamic-pituitary-adrenal (HPA) axis—raising levels of cortisol (a key stress hormone), increasing inflammation, and disrupting emotional regulation.
Fortunately, the body also has mechanisms to counteract stress. Practices that activate the parasympathetic nervous system—the “rest and digest” mode—can help restore balance.
Yoga and the Science of Stress Reduction
Yoga combines movement, breath control, and meditation—all of which influence the body’s stress response. Studies have shown that regular yoga practice:
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- Lowers cortisol levels
- Improves heart rate variability (HRV), a key marker of resilience to stress
- Enhances parasympathetic activity
- Boosts mood and emotional well-being
One of the most comprehensive findings comes from a randomized controlled trial led by Dr. Le Scanff and Dr. Pakulanon. Over eight weeks, participants who practiced yoga three times a week experienced:
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- Decreased cortisol and heart rate
- Improved HRV (specifically, increased high-frequency HRV)
- Reduced stress hormone levels, including higher DHEA-S (linked to better stress resilience)
Interestingly, while both yoga and mindfulness meditation reduced stress, each offered distinct benefits. Yoga was more effective at improving physiological markers like HRV, while mindfulness meditation significantly enhanced cognitive functions like concentration and mindfulness skills.
Beyond the Mat: Cognitive Benefits
Yoga doesn’t just relax the body—it sharpens the mind. Research shows that consistent practice can improve memory, focus, and executive function. Yoga helps increase blood flow to the brain, enhances brain connectivity, and supports attentional control.
Studies cited in this research found improvements in memory recall and cognitive performance in both younger and older adults after weeks of yoga practice. These benefits go beyond stretching, pointing to yoga’s unique integration of movement and mindfulness.
Why Yoga Therapy Works
The underlying mechanisms are rooted in both physiology and mindfulness. Yoga modulates the HPA axis and boosts parasympathetic tone through synchronized breathing and movement. This aligns with polyvagal theory, which links body awareness (interoception) to emotional regulation.
Moreover, the mindfulness cultivated through yoga enhances self-awareness and focus, helping individuals better manage stress responses and maintain emotional balance.
In Summary
Yoga therapy offers a holistic, evidence-based approach to stress reduction and cognitive enhancement. Dr. Christine Le Scanff’s research underscores the real, measurable ways yoga and mindfulness can help us stay calm, focused, and emotionally resilient in today’s demanding world.
Whether you’re just beginning your yoga journey or deepening your practice as a student, incorporating yoga regularly can be a powerful way to support your mental clarity, emotional balance, and overall well-being for the long term.
