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Yoga and Meditation as a non pharmacological strategy for general population

Yoga and meditation offer safe and effective non-pharmacological strategies for improving mental health. Various types of yoga like Hatha, Iyengar and meditation techniques like mindfulness, pranayama and transcendental meditation have been shown to reduce stress, anxiety, depression and improve mood. Studies have found yoga and meditation increase relaxation through changes in brain wave activity and beneficial effects on hormones like reducing cortisol and increasing serotonin. Yoga and meditation provide low-cost options that are accessible for managing mental health, especially important in developing countries and for low-income populations.

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Yoga and Meditation as a non-pharmacological strategy for General Population M.R. DINESHARI Department of Biochemistry K.R. College of Arts and Science
Introduction: • In today’s modern scenario all age related groups were subjected to stress, anxiety whose mental health is at risk. This would result in an unprecedented rise in rates of suicide. According to CDC, suicide is the third leading cause of the death for individuals between the ages of 10 and 24, with approximately 4600 lives lost each year. Depression is one of the most common mental illnesses in the world. It is estimated that there are 350 million people worldwide who have some form of depression. According to the National Institute of Mental Health, depression occurs due to a combination of genetic, biological, environmental, and psychological factors. Due to modernisation, financial instability, work place tension all people were subjected to anxiety which is characterised by fear, nervousness and worrying.
Safe and effective way to cure mental health disorders: • Medications are available to ameliorate mental health disorders, and many can be safely used in the primary care setting. However, many of these medications have unwanted side effects or may not be familiar to the primary care physician. For these reasons and others, primary care physicians require additional approaches to respond to the challenges imposed by a growing number of patients requiring mental health support. Yoga and Meditation, prescribed by a physician, offers a safe and effective way to serve the patient with physical or mental challenges disabilities. Yoga and Meditation is an individualized and personal approach to the patient, and it maybe integrated with any current therapy or medical regimen. Yoga practices, with particular focus on mindfulness, offer a safe and effective intervention for a growing number of pediatric patients
Definition of Yoga and Meditation: • Yoga is a discipline to improve or develop one’s inherent power in a balanced manner. It offers the means to attain complete self-realization. The literal meaning of the Sanskrit word Yoga is ’Yoke’. Yoga can therefore be defined as a means of uniting the individual spirit with the universal spirit of God. According to Maharishi Patanjali, Yoga is the suppression of modifications of the mind. • Meditation is defined as a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to increase awareness of the present moment, reduce stress, promote r elaxation, and enhance personal and spiritual growth.
Need of non-pharmacological strategy in India: • Mental pain is less dramatic than physical pain, but it is harder to bear. According to a recent National Mental Health Survey, approximately 150 million people in India need care for their mental health condition. It further says 70 and 92 per cent of these cases failed to receive treatment. The World Health Organisation says India has the highest number of teenage suicide rates globally. More than 80% of the people do not seek any professional help in India. The people lack awareness about the mental issue. The amount spent on mental health care is just 0.06% of health budget. There is a requirement of 13500 psychiatrists but only 3827 are available. Against the requirement of 20250 clinical psychologists only 898 are available. Similarly, there is an acute shortage of paramedical staff also. With rising urbanization and globalization, there is also a small shift towards a nuclear family. With a smaller family, there is a larger pressure on the children contributing into depression. With rising urbanization and globalization, there is also a small shift towards a nuclear family. With a smaller family, there is a larger pressure on the children contributing into depression. India Mental Act 2017 was passed in the parliament which states that every person shall have a right to access mental health care and treatment from mental health services run or funded by the appropriate government at an affordable price, free for homeless and BPL. In India it is not affordable for low economic groups for mental health services, hence a non- pharmacological strategy which is simple and cost effective like Yoga and Meditation is needed for low economic groups.
Types of Yoga used in recent period: • Yoga has its origin in India. The beginnings of Yoga were developed by the Indus-Sarasvati civilization in Northern India over 5,000 years ago. The word yoga was first mentioned in the oldest sacred texts, the Rig Veda. • There are many types of Yoga practiced across the various parts of the world. The common types of Yoga was studied in this review are Hatha Yoga, Sudarshan Kriya Yogic, Iyengar Yoga.
• Hatha Yoga simply refers to the practice of physical yoga postures, meaning your Ashtanga, vinyasa, Iyengar and Power Yoga classes are all Hatha Yoga. The word “hatha” can be translated two ways: as “willful” or “forceful,” or the yoga of activity, and as “sun” (ha) and “moon” (tha), the yoga of balance. Hatha practices are designed to align and calm your body, mind, and spirit in preparation for meditation. • Su’ means proper, and ‘darshan’ means vision. ‘Kriya’ in yogic science means to purify the body. As a whole, Sudarshan Kriya means ‘proper vision by purifying action.’ Sudarshan Kriya Yoga is a unique breathing practice that involves cyclical breathing patterns that range from slow and calming to rapid and stimulating. In this Kriya, you take control of your breath, which positively affects your immune system, nerves, and psychological problems. • Iyengar yoga is a type of Hatha yoga and was developed by B.K.S. Iyengar. Based on the eight limbs of yoga as described in Patanjali’s Yoga Sutras, it emphasizes the precise physical alignment of the body within particular postures.
Types of Meditation included in this review: • Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. • The types of meditation techniques were Mindfulness meditation, Pranayama, Transcendental meditation. Among these Pranayama is most commonly used for reducing stress and increasing concentration.
Pranayama Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath". Transcendental Meditation (TM) is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness. The late Maharishi Mahesh Yogi derived TM from the ancient Vedic tradition of India. He brought the technique to the U.S. in the 1960s. While meditating, the person practicing TM sits in a comfortable position with eyes closed and silently repeats a mantra. A mantra is a word or sound from the Vedic tradition that is used to focus your concentration. Mindfulness meditation Mindfulness meditation is a mental training practice that involves focusing your mind on your experiences (like your own emotions, thoughts, and sensations) in the present moment. 1Mindfulness meditation can involve breathing practice, mental imagery, awareness of body and mind, and muscle and body relaxation.
Electroencephalogram Measurements: • Brain waves are oscillating electrical voltages in the brain measuring just a few millionths of a volt. There are five widely recognized brain waves, and the main frequencies of human EEG waves are listed in Table along with their characterestics. Frequency band Frequency Brain States Gamma 35 Hz Concentration Beta 12-35 Hz Anxiety dominant, active, external attention, relaxed Alpha 8–12 Hz Very relaxed, passive attention Theta 4-8 Hz Deeply relaxed, inward focused Delta 0.5–4 Hz Sleep
Effect of Yoga and Meditation on Brain Activity: Yoga • Yoga has been noted to increase frontal EEG alpha wave activity, suggesting increased relaxation. Meditation • During meditation, theta waves were most abundant in the frontal and middle parts of the brain.
Effect of Yoga and Meditation on Hormones: Serotonin, a happy transmitter, in yoga and meditation its replenishing effect, making you a happier and healthier person Cortisol, a stress hormone, yoga and meditation reported 50% reduction DHEA, the longevity molecule, yoga and meditation reported the dramatic boost of this hormone GABA, the calm chemical, yoga and meditation reported the 27% increase. It can reduce any anxiety
Graphical Representation of Yoga and Meditation:
Comparative study between Yoga and Swimming: • The comparative study done by Dr. Manish Sawane in 2012. The decrease in average anxiety scores were similar for both yoga and swimming (Mann Whitney U test, p>0.05). The percent improvement is slightly better with yoga. • Though the result were similar, it is easy for old-age people to practice the yoga than swimming.
Benefits of Yoga and Meditation: • In this review paper through the included research articles the benefits of Yoga and Meditation is summarised • Pranayama and Yoga nidra are equally effective in decreasing stress and increasing social adjustment capacity. • Students who are exposed to yoga modules exhibit enhanced short term memory and improves concentration. • In the SKY group prolactin levels increased significantly and cortisol levels decreased significantly. Patient memory and concentration is also increased
• State and Trait Anxiety is decreased in the subjects. • negative moods decreased, positive moods increased, energy/arousal moods increased (less tired, more energetic, etc.) • significant improvement in shoulder flexion/extension values. • Mental distress is decreased over the period of time in Transcendental Meditation.
Conclusion: Yoga and Meditation is a fairly new treatment or practice utilized for more than mind-body fitness in the West. In fact, yoga and meditation is being used more and more as an alternative form of treatment for improving many conditions. One way that yoga is used is in individuals with depressive symptoms. Recently, researchers have examined the benefits and effectiveness of depression for managing depressive symptoms. In such situations a regular practice of yoga and meditation can give you the liberty to breathe free, relax your muscles and look forward in life. Self awareness that is the sole motive of our existence can be possible with the help of yoga and meditation. In brief, Yoga and meditation do not promise good results but promise you a good and content life.
“ ” Yoga and Meditation is the journey of the self, through the self, to the self. THANK YOU