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Heart Rate Variability, Stress Reactivity, and Diaphragmatic Breathing – How Yoga’s Basic 3-part Breath Practice Supports Body-Mind Health

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One of the designations for the month of May is National Physical Fitness and Sports Month with the social media message of #MoveInMay.  So in support of this awareness effort, I would like to share the benefits of learning how to move your diaphragm to support your body-mind fitness!  Yes, that large skeletal muscle that divides our chest cavity from our abdominal cavity.  Did you know that the diaphragm is the primary muscle responsible for our ability to breath?

When I attended my first yoga class, I struggled with the instruction to allow my belly to expand on the inhale and to pull my belly button in on the exhale.  This was due to several societal messages that informed me that I needed to hold my belly in to look thinner and to hold in my powerful emotions as it was not acceptable (or safe) to reveal such feelings openly.  I had become what is referred to as a “reverse breather” where I held my belly in on the inhale and let it soften on the exhale.  Reverse breathing keeps the diaphragm from participating in the natural breath process, slowly starving the body of the oxygen it needs to function optimally.

When we get stressed navigating overwhelming situations, our bodies naturally react by pulling and holding the belly in, while our minds support the stuffing of our emotions down deep in the well of the body.  So for most of us who have suffered some adverse childhood event or events that traumatized our bodies and minds, allowing our breath to release the tight grip in our bellies is scary!  So reconnecting to this powerful muscle might be a slow process for many and yet, the research is showing that the effort is well worth the reward of improving our overall body-mind-spirit health.

A new measure of our health status, known as heart rate variability (HRV), is being researched as a marker for overall body-mind health identified through imbalances in our autonomic nervous system (ANS), between the sympathetic (flight/fight) and parasympathetic (rest/digest) branches, as reflected by the variation in time between heart beats.  When the variability is low, your overall health is reduced and we experience life as more stressful.  When there is greater variability, your overall health is increased and your ability to navigate stress is improved.  We may not have any conscious control over our ANS and the beat of our hearts; however, this does not mean that we have no way to impact our HRV to improve our overall health and well-being.

Recent research out of the University of Pennsylvania showed that learning to re-engage our diaphragm in our breath process has a direct, positive impact on HRV.  The research studied indices of physiological stress reactivity in varsity athletes before and after introducing a task that created cognitive stress.  Slow diaphragmatic breathing was shown to significantly increase HRV, while also reflecting a trend toward greater relaxation.  So if we are not able to eliminate stress in our lives, we now know we can simply look to one of our most basic processes of life – respiration – for relief.  And with that inner resource to relieve the external stressors of life, we can improve our health – body, mind, and spirit!

If you would like to read more about this research, click on the button below:

Diaphragmatic Breathing Improves Heart Rate Variability

 

Does the ability to be self-aware of our inner emotional world contribute to our mental health?

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In March of last year, I explored alexithymia when reflecting on how this difficulty in identifying, describing, and feeling our emotional world may be a factor in post-traumatic stress disorder (PTSD), specifically how early childhood trauma impacts the developmental ability to integrate thinking and feeling.  I find myself revisiting this topic again due to recent research that suggests alexithymia has a role in anxiety and depression in general, placing an even greater emphasis on the importance of the intelligence of our emotional experiences and the need to promote both self-awareness, and cultural acceptance of emotional expression as a way to improve mental health.

From my own personal experience growing up, I spent a great deal of energy navigating between the emotional overload of one parent (AKA chaos) and the emotional desert (AKA rigidity) of the other.  Initially, rigidity was winning the battle as I did everything that I knew how to in order to suppress my emotions, including disassociating from them altogether and relying heavily on logical intelligence to figure life out.  What rigidity taught me was how to be on my own, embracing the cultural value of independence and discounting the need for human connection (or is it the human need for connection?).  What I came to understand many years later is that you cannot ignore your emotional world for long without severe consequences.

In holding on to my basic right to autonomy so tightly, I kept the door closed to connecting with others, viewing their emotional needs as monsters that would eat away at my independence.  I used to say “I don’t need anyone.  I may want you in my life, but I certainly don’t need you!”  At that point, all I understood was that if I was not independent, I would be judged as co-dependent and needy, which was not acceptable and dangled rejection over my head.  I didn’t know that neither end of the spectrum (from dependent to independent) was ideal for my overall health and well-being.  When I started to learn that humans are part of a complex system that requires interdependence to thrive, I was able to start the journey towards wholeness, unlocking the doors that had been holding my intense, seemingly uncontrollable emotions out to be heard.  The anxiety that I felt for most of my life was because I had rejected those parts of myself that I thought would make me unacceptable in the world.  As I learned to listen to my emotions and the wisdom they had to offer, I was able to accept all parts of my human self and to open my heart to deeper connections with others.

The lessons of both my familial and societal cultures had impaired my emotional self-awareness and my sense of the emotional experiences of others and thus my ability to emotionally connect with others, creating a great deal of anxiety.  With the support of a kind and patient therapist, I was able to allow myself to feel again, learn to reconnect with my emotions by giving them names, listen for understanding as to why those emotions arose, and, perhaps most importantly, that by allowing them to flow through me instead of denying them, learn to value them as much as my logical intelligence bringing more balance and compassion to my experience of the world.

So, how excited was I when I read this research that reflects how experiencing difficulties with identifying, describing and feeling emotions (alexithymia) explains the association between finding the healthy balance of interdependence (autonomy-connectedness) with anxiety and depression as it validated my personal journey.  Prior to this research, evidence showed that the concept of autonomy-connectedness was related to anxiety and depression, yet little was known about the underlying causes.  The results of this research offer guidance to mental health practitioners when supporting people experiencing anxiety and depression, specifically assessing, supporting, and increasing emotional awareness.

If you would like to read more on this research, click on the link below:

Alexithymia, Anxiety and Depression

What is my purpose and why does seeking it matter?

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As a young woman working in the predominately male corporate culture, I struggled to find purpose, or meaning, in the work that I did to reduce the frustration, among many other mixed emotions, that I felt on a daily basis.  In fact, I still have a framed print hanging on a wall in my home from a previous employer reflecting a vision that resonated with me on a deep soul level:  Discovery & Hope.  It was also at this same employer that I experienced what has come to be referred to as ‘sexual misconduct’ today.

When I reflect back on that time of my life, one of the things that stands out for me is how I still managed to get up every morning and feel motivated to go to work.  I really enjoyed what I was doing and was able to remind myself that what I was doing was closely tied to improving the health and well-being of others, which was a personal value of mine.  So, although my work conditions were not mentally and emotionally healthy, creating meaning out of the actual work I was doing seemed to propel me forward in life.

Now, flash forward many years later, including a mid-life career change to better align my personal values and gifts with how I engage in the workforce, what weighs on my mind is the rise in the incidence of dementia, including Alzheimer’s disease.  I know, through my studies on the normal, natural developmental stages of life that memory loss is to be expected and is a normal part of the aging process.  However, what may not be so well understood is the underlying causes of dementia.  What is coming to light is that chronic stress is associated with damage to a critical part of the brain, specifically the hippocampus, and memory loss and may predict progression from mild cognitive impairment to dementia.

So, when I became aware of recent research suggesting that cultivating a sense of purpose, or meaning in our lives demonstrated a 30% reduction in the risk of developing dementia, it caught my attention!  I don’t believe there is any corresponding research showing such a significant reduction in risk by using any currently available prescription medications when it comes to this age-related disease.  Even more encouraging is that this research suggests that the results are independent of psychological distress, in other words, even if you find yourself in a mentally and emotionally stressful environment, if you are leading a meaningful and goal-driven life, this sense of purpose may be protecting your brain against the risk of developing dementia.

With this new discovery comes hope.  If you feel lost or sense your purpose in life is not so clear, therapy can be a resource.  I know it personally helped me to get in touch with my needs and values, identify false or limiting beliefs I had collected along the way, and gain clarity on aligning my personal priorities and professional goals.  Sometimes we just need to create a sacred place for the exploration to reconnect with our own inner wisdom and ask a fellow journey(wo)men to assist in fine tuning our sense of purpose and meaning to serve as a guide on the journey toward lasting body, mind, and spirit well-being.

If you would like to read more about this emerging research, click on the link below:

Purpose in Life and Risk of Dementia

How much yoga would I recommend?

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As a yoga teacher, I get a lot of questions about how much yoga I recommend.  The question might be posed as “How many times a week should I take a class?” or “If I practice 3 times a week, how long will it take for me to see results?” or “The length of classes vary from 50 minutes to 90 minutes, what is the best class length?”.  As I tend to answer many questions that may require a more personalized response, I typically say “It depends.”  Yoga is not a one-size-fits-all exercise program designed just for the physical body.  It is a broader practice that has benefits to the brain/mind, body, and energy we experience and can be crafted to address various unique outcomes depending upon our perceived human limitations.  And, if we consider ourselves human, we all have some limitation, whether we are open to acknowledging it or not!

There are yoga practices designed to strengthen the body and others that focus on increasing the flexibility in the body.  Certain yoga practices have the goal of mood management.  Classes can be designed for people challenged with physical conditions, such as cancer or multiple sclerosis.  Some classes may not include any movement or very little movement, focusing more on the breath and mind.  Each of us has unique needs and that is why I recommend yoga to everyone, because there is a class and teacher out there that is offering what you need.  It just might take a trial and error approach to finding a good match.

Now, as far as the frequency of the practice, again it will depend upon a person’s intention for integrating yoga into their life.  My intention in my teaching of yoga is to offer a class where first-timers leave the class feeling as though the practice is attainable and not feeling intimidated by the poses, keeping the door open to further exploration of all that yoga has to offer.  So my first recommendation as far as frequency is simply to take a class once to determine if it is a good fit.  From there, you might try another class once and another and another, until you become aware of a shift, whether it is in your body, mind, or energy.  My experience of teaching has told me this can occur with just one class!

From that point, I offer that your view of yoga will expand as you continue on the journey of exploration through the practice.  I might suggest that you consider beginning to integrate some of your favorite practices into your daily routine at home, whether first thing in the morning upon awakening or as the last thing before bed, to improve your sleep.  Over time, what will begin to emerge is a growing sense of acceptance and compassion for yourself and others, supporting the connection between all of your parts that make up your authentic and highest self.

So, my response to the original question might just become a question in return:  “How quickly do you want to experience a shift in consciousness, that aligns you with your truth?”.  There is no prescription for change, as change happens whether we want it or are ready for it or not.  We do have a choice though to work with our circle of influence around change and yoga can be our ‘go to’ support as we ride the waves of change.  We just need to be ready and open to the change we desire and then yoga will simply become a way of life, instead of specific practices we make time for in our lives.

If you might be skeptical that just one yoga class can make such a difference, click on the link below to read the recent research on the effects of one yoga session for service recipients in a behavioral health intensive outpatient program:

Effects of One Yoga Session

My New Year’s Intention – The Time’s Up for Shame!

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As I have written about in the past, I am not a big fan of making resolutions for the New Year.  I find that such resolutions often bring with them failure, self-judgment and self-criticism, and ultimately shame when I might step away from such rigid demands on myself.  Sounds more like a recipe for depression than self-improvement if you ask me!  Which made me wonder if that is why many of us don’t bother with setting resolutions and, if we are brave enough to attempt them, why so many of us don’t succeed in such undertakings.  Could it be more about being hard on ourselves versus the unrealistic goals that we tend to set for ourselves at this time of year?  Or is it the shame that holds us back?  Or might it be a combination of both?

So, when I sat in reflection of my self-improvement efforts in 2017 in order to create a vision for myself in 2018 that is more intentional, motivating, and empowering, I found myself drawn so strongly to the #MeToo Movement that is now evolving into the “Time’s Up” campaign!  What felt so powerfully moving to me was the act of shining a light on the shame, that is transferred to someone who experiences one of the most natural, normal, adaptive, human responses to a body-mind breaking situation, so that shame can be given back to the rightful owner, the transgressor.  When we find ourselves in a situation that appears threatening, whether to our physical bodies or to our physical circumstances like our livelihoods, our bodies/brains know what to do to survive without much thought.  The first automatic survival response is to flee and when the mind realizes that might not be possible, it considers fighting for its life.  When the mind suspects it might not survive the fight, it freezes, even sometimes fainting, as a defense mechanism to try and trick the predator into thinking they are dead and leave (them alone).  And, of course, when we freeze – or faint – our voices go silent.

It is only when the “after” (survival) thoughts arrive that we begin the real battle, because we unknowingly took on the trangressor’s shame as our own.  The thoughts get really loud while our voices remain silent, for fear that we won’t be heard and supported and, instead blamed and rejected.  Anxiety and depression present themselves and become the unwelcome visitors in our daily lives and homes.  When we can experience the acceptance and support of others, we can then begin the journey of healing, bringing more acceptance and compassion towards ourselves.  When we can see the shame as not ours and give it back to the one who transferred it to us, we can begin to accept that we are human and we did what we had to do to survive at that time.  And now we can move forward and thrive, by embracing – maybe even expressing gratitude towards – our vulnerability as one of the strongest parts of ourselves, the part that helped us survive to live another day and become a part of a movement and campaign that has the energy to transform the world.

So, my intention is 2018 is be a compassionate support for those brave souls that are able to honor their vulnerable parts by speaking up, identifying and talking about shameful words and behaviors.  I intend to stay connected to the well of compassion for myself as the perfectly flawed human that I am, leading by example, showing others that self-compassion is the first, last, and every step in between on the path of healing.  Connecting to our ability to experience self-compassion while, at the same time, holding shame in the light is the true recipe for individual self-improvement and inner peace as well as contributing to the elevation of the collective consciousness of the world.

If you are interested in reading the recent research showing that self-compassion is more effective than the more established strategies of acceptance and reappraisal in decreasing depression, click on the link below:

Self-compassion effective affect regulation strategy

Has the fountain of youth been found?

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I think many people might agree with me when I say that the best holiday gift we could receive would be a way to slow down time and the aging process.  Well, what if I were to tell you that researchers may have identified a way to slow down one of these – would you be willing to do whatever it takes?  What if “whatever it takes” is a pretty simple change in lifestyle choice that may hold the key to delaying the aging process?  Are you with me??

When I first discovered yoga, I was simply trying to find some sort of exercise that I could do by myself since work began to interfere with my first passion, tennis.  In addition, the stress of work and lack of exercise contributed to a painful herniated lumbar disk in my back, further limiting my movement options.  Little did I know that “doing yoga” would not only help heal my back pain, but would also support reframing the painful thoughts that I experienced in my mind as well.  As I experienced these significant shifts in my life, I found myself longing for more time on my mat.  My mind and body began to crave it as my sleep improved, my blood pressure lowered, and my ability to respond (instead of react) improved.  So, as you can imagine, I was hooked!

Now, years later, in my mid-50s, I find myself in the minority of the American population that does not require a prescription medication to maintain my health.  I feel blessed that I found yoga when I did and recommend yoga and meditation to anyone that might be interested in trying a different approach to improving their body-mind-spirit health.  Now with this new research, I might take a different approach to “selling” yoga, because yoga and meditation now have been shown to demonstrate improvement in biomarkers of cellular aging and longevity!

After just 12 weeks of a yoga and meditation based lifestyle intervention, there was a positive change in almost 10 different biologically-based indicators of physical aging.  Participants’ ages ranged from 30 to 65 years of age and the intervention included a 90-minute practice (including yoga poses, pranayama or breath practices, and meditation techniques) derived from a mix of Hatha and Raja yoga that was performed 5 days per week.  The results reflect that although we may not be able to change our biology or chronological age, if we commit to such a lifestyle we can certainly reverse or slow down the pace at which we age, prolonging a youthful, healthy life!  Are you in?

And let me challenge any thoughts that might arise as you read this reflection that might suggest to you that you are not flexible or strong enough to “do yoga” or that it’s too late, I’m too old, or I’m not in a physical shape that would allow me to participate in a yoga class.  There are yoga classes available to “every” body and mind, including gentle, breath-centered, trauma-informed, restorative, chair, mood management, and sound healing to name just a few.  There are also yoga classes designed for beginners, ones geared toward athletes, and others intended for people living/recovering from chronic diseases, such as cancer and multiple sclerosis.   It might take a little research to find the right class/teacher for you to take the first step towards integrating a yoga and meditation practice into your life, but I promise you it will be work the time and effort!

If you would like to read more details on this latest research, click on the button below:

Yoga and Meditation Shown to Reduce Signs of Aging

Thanksgiving Day Football – Why I will NOT be watching!

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I can remember watching football as young as 7 or 8 years of age because it was where we could find our father on Sundays.  My dad would be so engrossed in the games that we could stand behind him and say “Dad, dad, dad, dad, dad, dad” and not get a response.  However, if you said something “Wow, that was a good catch”, he would turn around, look at you, and say something like “Yes, it was”.  So we learned very early on that if we wanted our father’s attention it was best to join him in his world and a lot of his world revolved around sports.

Living in the southern part of New Jersey, I found myself surrounded by Philadelphia Eagles fans, although my father was/is a die-hard New York fan.  I quickly joined the ranks of Eagles fans and it was something that my husband and I had in common.  By 1990, I had joined his Fantasy Football team and my partner and I were the only women in the league.  My interest and knowledge of the sport became a source of pride for me.  That all changed two years ago when I saw the movie Concussion.  If you are a huge football fan, you may want to stop reading now.

In this movie, Will Smith plays the forensic pathologist Dr. Bennet Omalu that discovered Chronic Traumatic Encephalopathy (CTE) which is a neurodegenerative brain disease similar to Alzheimer’s disease that arises from repeated head trauma.  He embarks on a mission to raise public awareness about the dangers of football-related head trauma, even with the players wearing helmets and a professional football league rule against helmet-to-helmet contact.  Subsequent research of deceased former high school, college, and professional football players showed that 177 out of 202 players were diagnosed with CTE, with the disease being diagnosed in 110 out of 111 (or 99%!) of the former NFL football players.  This data hurt my mind and body!

CTE can only be diagnosed via autopsy so identifying the signs and symptoms much earlier is vital.  This knowledge made me think about our little ones and their beautiful developing brains.  Then I came across even more recent research looking at the mental and behavioral challenges experienced in adulthood that might be tied back to playing tackle football before the age of twelve.  Researchers questioned 214 men whose only organized sport participation growing up was football.  The results reflect that those who started playing tackle football before the age of twelve were 33% more likely to show signs of depression and about 28% more likely to have behavioral problems in adulthood.  Lead author of this research Dr. Michael Alosco writes “Research on the effects of football on the brain is now at a point where it cannot be ignored.”

Well, I for one no longer am ignoring the data.  After more than 40 years of being a dedicated fan, I have stopped watching football this year.  Instead I have joined the ranks of mental health professionals who work to help relieve the suffering that comes from the symptoms of depression and behavioral challenges and raise the awareness and collective consciousness around the underlying causes of such suffering.  So this Thanksgiving, you will not find me in front of the TV watching a sport that appears to value the almighty buck more than the mind-body health of the players.  I still greatly value team sports and supporting the community it creates and I hope that this research will encourage new ways of playing that dramatically reduce or eliminate the inherent risk of concussions.  Until then, I am learning to enjoy the time I have freed up on my Sundays by connecting with like-minded souls.

If you would like to read more about this research, below are two links.  Click on the first link to read about the research based upon the autopsies.  Click on the second link to read about the research on playing tackle football before the age of twelve.

Chronic Traumatic Encephalopathy (CTE) in Football Players
Dangers of Playing Tackle Football Before the Age of Twelve

 

Do essential oils truly calm stress and boost the immune system?

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I remember my first exposure to essential oils through my yoga teacher training and was fascinated by the claims made that certain aromatic scents had differing impacts on the mind and body.  Now, I’m not the type of person that believes everything I hear, so I figured I would try it out for myself.  What I immediately experienced was a sense of attraction to some oils and a sense of resistance to others.  It also reminded me that one of the first perfumes I liked as a little girl because it brought me a sense of calm was one that smelled like lemons!

My yoga teacher training also expanded my view of what yoga is.  Most of us think of it as a movement-based practice, commonly perceived as stretching.  However, what I learned is that before you even venture on a mat to move your body, there are actually two rungs of the ladder to step on before coming to the asanas or poses.  The first rung is known as the Yamas or guiding principles in how we interact with others and the second rung is known as the Niyamas or guiding principles to how we interact with ourselves.  The Yamas and Niyamas are 10 “common sense” guidelines for leading a healthier, more peaceful life and have as much to do with the mind and spirit as they do with the body.

So what do these yogic guidelines have to do with essential oils you ask?  Well, one Niyama in particular, Santosha or contentment, suggests being at peace within even while experiencing life’s challenges.  For many of us this idea seems quite elusive, especially if we suffer from the lingering impacts of trauma.  When our bodies are in a hyper-alert fear state, it is very difficult for the mind to focus on being happy with what we have.  Instead, we find ourselves simply doing what we can to survive and our immune systems suffer right along with the mind.  So when I read a new research study that showed encouraging mind-body results by merely inhaling orange essential oil, it got my attention!

This recent research looked at PTSD symptoms and the types of immune cells that play a role in the PTSD disease process when mice passively inhaled orange essential oil.  The results indicated a significant reduction in PTSD symptoms and decrease in the related immune cells.  These outcomes are very encouraging since essential oils are much more economical than the medications that are currently prescribed and do not have the adverse side effects of such medications.  Plus they’re pleasant to the nose!

Whether or not you suffer from PTSD symptoms, we all live in a very stressful world.  So what do you have to lose by simply buying a bottle of orange essential oil and a diffuser (prices range from $10 to $50 dollars) and setting it up at home or even in your office?  You can sit back, breathe deeply, and tune into your level of Santosha and that of your family, friends, and co-workers.  Worst case scenario is you might find them craving oranges and wondering why!

If you tend to be a little skeptical about all of the complementary and alternative medicine practices that claim to produce the same benefits as our more traditional, Western medicine, click the link below to read more on this recent study:

Healing Effects of Orange Essential Oil

Loneliness – when acceptance and connection are elusive

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Why is it that we can be surrounded by people – even our friends and family – and yet still feel alone?  Research has suggested that loneliness is more common than we might think, with 80% of children and 40% of seniors experiencing it.  Loneliness results when we believe if we reveal our true self to others that we will not be accepted and, instead, will be judged negatively.  To avoid the emotional pain of rejection – or lack of acceptance – we either wear masks and pretend to be someone we are not and/or tend to pull back and isolate ourselves, cutting off our life-giving connection to ourselves and others.

As a young person, I often felt different from the people I found myself surrounded by.  People would tell me that I shouldn’t feel the way I felt or that I should pursue a particular career because it was the smart thing to do, implying if I didn’t want to pursue it that I must be dumb.  I spent a great deal of my life trying to fit in, hiding my emotions and behaving in ways that I was told was right.  I remember talking to friends about feeling like I was a square peg trying to fit in a round hole and they would look at me with a funny look on their faces.  I just kept thinking that if I continue to put myself out there I will eventually find my place in the world.  So I kept searching and searching, trying on different masks to see if I could find the “right” one.  Ultimately, my search for acceptance left me exhausted and full of self-doubt!

I found my way into therapy and spent several years on a journey of self-discovery.  This journey took me deep, to the roots of where the seeds of my beliefs came from so I could understand why I was looking for external validation versus allowing the expression of my authentic self.  Once I understood where my beliefs came from and why they developed, I then got the opportunity to question them to decide if I still believed them or if they actually weren’t my beliefs in the first place.  Once I was able to get to a place where I could embrace (yes, accept!) my uniqueness and stop trying to conform just to fit in, I found a greater sense of peace.  This inner peace brought me more ease when interacting with others, reducing the judgment both of myself and others.  And once I got a taste of that felt sense of inner peace, ease, and acceptance, my way of being in the world changed and opened the door for a deeper connection in all of my relationships.  I was able to relatively quickly find my tribe where I no longer had to put on any masks because they appreciated my energetic vibe just where it was.

As a social species, humans grow when we feel accepted, connected, and supported on our journey to remain true to our purpose in life and the expression of our unique talents in the creation of the meaning of our purpose.  If we feel stuck and alone, it may be a sign that we are disconnected from our authentic being, chasing that elusive sense of acceptance from others.  What we might need is some time and space to work on accepting ourselves.  And what research is showing is that reaching out and asking for help through therapy might just be a way to alleviate the pain of loneliness and deepen our felt sense of connection.

If you would like to read some of the research about why increasing our understanding of loneliness matters, click on the link below:

Loneliness Matters

 

Does Yoga Change Our Brain and Improve Memory as We Age?

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At any age, in today’s fast-paced world, we may be challenged by our ability to maintain our focus long enough to actually create a memory worth remembering!  I hear myself saying almost daily “Thank God for Google” or I wouldn’t be able to remember the name of the new restaurant in town I saw on my way home from the office to tell my husband or the movie I saw last week to tell my friends.  We have come to rely more on our electronic devices with all of the available apps to assist in reminding us of where we need to be and when, to keep track of our finances and when to pay our bills, and to prompt us so we don’t forget a birthday or anniversary.  There are even apps to remind you to get up from your desk every hour and to stop whatever you are doing and simply breathe!

As we age, the brain does change and it is not unusual for all of us to experience some level of memory loss, specifically working memory.  This expected memory loss due to aging does not necessarily mean we are developing dementia.  However, with an increasingly older population, it is important to understand ways to support our brains and our memories to maintain our mind-body health.  A new research study has shown that yoga may be one of those ways!

In this research, the intention was to focus on the brain’s cortical thickness, which has been shown to decline with age and is associated with executive functioning relating to memory and attention.  With the assistance of MRI scans, the results showed an increase in the cortical thickness, specifically in the left prefrontal cortex which supports working memory and cognitive flexibility, in the older women who had practiced yoga for at least 8 years.  The researchers suggest that it is the unique contemplative or attentional component that is an integral part of yoga that differentiates it from other conventional forms of physical fitness exercise.  So even if you consider yourself active and regularly participate in other forms of physical movement, your brain may not be getting the same boost as it would from integrating yoga into your self-care routine.

This study is important for people of all ages, not only those of us that may believe we have reached the peak of our life span.  Yoga comes in many different forms and styles and is not one size fits all.  Yoga ranges from very little movement at all, such as with yoga Nidra or Restorative Yoga to the other end of the spectrum, with continuous movement, such as with a Vinyasa or Ashtanga class.  So no matter how old you are in the present moment, it is a great time to explore this practice and find a style that works for you.  It is never too soon or too late to integrate yoga into your overall preventive health care efforts.  Your body and mind will thank you now and well into the future!

Improve Memory with Yoga