Many of us have heard that exercise enhances mood and may even help people who are suffering from depression. However is this just an unfounded opinion that is not supported by scientific evidence, or can simple activities like yoga, swimming, or jogging really improve symptoms of depression?

The reality is that there is a wealth of convincing research that supports exercise, including yoga as a way to help treat depression. As stated in the 2008 Summary of the Physical Activity Guidelines put out by the U.S. Department of Health and Human Services, there are in fact many research studies that claim that those who adopt a regular exercise routine feel better and experience reduction in symptoms of depression.

However, the type of exercise that you engage in is important. Moderate exercise routines that are more demanding have a greater positive effect than light physical activity. In other words, aerobic activities and exercise involving resistance or strength building, such as a moderately challenging yoga practice, would offer the most help for depression.

There is an abundance of research pointing to yoga as a healing modality for treating depression. It has been discovered that levels of the stress hormone cortisol are greatly reduced after a yoga practice. In addition, studies reveal that yoga results in higher levels of serotonin, a hormone responsible for feeling good.

A study completed in 2009 evaluated mood changes prior to and following yoga therapy. The moods of 54 participants, prior to and following 2 weeks of yoga therapy, were compared against one another. 64% of the study’s participants experienced a decrease in mood disturbance, while 53% where found to have achieved a reduction in their depression symptoms.

Take it from expert Amy Weintraub, who has not only authored Yoga for Depression and founded LifeForce Yoga, but has suffered from depression earlier in her own life. She states that, “When the mind is absorbed in a negative spiral of thoughts, whether it is anxiety based or depression, the mind needs something to focus on that takes it away from that negative spiral.” She continues to explain that yoga for depression does exactly that.

Weintraub also recommends yogic breathing exercises as a remedy for depression. These work by stimulating the vagus nerve, which is known to reduce symptoms of depression. It was found that one breathing technique in particular was able to bring about as great as a 73% reversal of major depression.

The body of research as well as expert advice supports yoga therapy as a way to effectively reduce depression and increase emotional well being. Weintraub points out that it is not the particular style of yoga that is important. Find a class that feels right to you. “Find a teacher,” she advises, “which makes you feel, when you walk out the door, like your life has changed in that moment. That you are fresh and alive.” Weintraub also warns people who are new to yoga not to change their medication. Even though many people start seeing improvement right away, it is better to wait for no less than 9 months of regular yoga practice before even thinking about stopping your prescription anti-depressants.

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