Trauma is a somatic issue and yoga provides an effective means of reconnecting to one’s own body – something PTSD and C-PTSD symptoms often make worse.
This study assessed the efficacy of clinical yoga therapy versus a control group in veterans suffering from posttraumatic stress disorder. Self-reported PTSD scores and perceived stress levels were assessed on an ongoing basis over 16 weeks; psychological flexibility and set shifting were assessed both prior to starting yoga therapy as well as during its implementation.
Stress Management
Yoga practiced in a supportive, safe space under the guidance of a trained instructor or therapist specializing in trauma-sensitive practices can be an excellent way for individuals with PTSD to build strength, flexibility and mindfulness – and it may even reduce feelings of anxiety and stress!
Yoga’s physical postures, breathing exercises, and meditation techniques all serve to cultivate mindfulness, reduce stress levels, and increase overall resilience – essential elements for those suffering PTSD as they frequently exhibit hyperarousal and hypervigilance.
Recent research found that, when compared with control group participants, women with PTSD who attended a 12-week yoga course experienced significantly less psychological distress and symptoms of PTSD than in control group participants postintervention and at 3-month follow up. Furthermore, only 6 out of 47 dropped out during course.
Relaxation
Yoga provides an effective mind-body approach that can help alleviate the physical imprint of trauma on one’s physical body. Yoga practice soothes nervous system overactivity by reducing hyperarousal and promotes deep relaxation. Yoga also serves as a form of meditation by teaching individuals how to observe thoughts and emotions nonjudgmentally – this allows them to manage PTSD related reactions such as fear and avoidance more successfully.
One study demonstrated that trauma-informed yoga significantly reduced PTSD symptoms compared to well-established psychological and medicinal treatment strategies; the benefits remained even after one year had passed.
Though there is no single “right” style of Yoga for people with PTSD, it is important to find one they enjoy and are comfortable with. Additionally, it’s crucial to identify any triggers present and work with a trauma-informed Yoga teacher or therapist with training specifically in this area – traditional therapy combined with Yoga is usually most successful at treating PTSD.
Mindfulness
Mindfulness practices can assist those living with posttraumatic stress disorder to reframe past traumas and release any negative feelings associated with them. Regular yoga practice has also shown positive changes to the brain – such as shrinking amygdala size and increasing emotional regulation and perspective-taking skills.
One study demonstrated that a 12-week yoga program significantly decreased PTSD symptoms compared to its control group. This randomized controlled trial focused on women suffering from MVA-related PTSD; 47 women participated and were randomly assigned either the yoga or waitlist control (WLP) group. Their IES-R and DASS-21 scores were assessed before, during, and three months postintervention using hierarchical linear models for analysis; results demonstrated significant decreases compared to WLP at treatment end and seven-month follow up follow up; nonjudging and acting with awareness were strong predictors of reduced symptoms from both groups compared with WLP;
Physical Activity
Yoga practice can be an effective means of improving emotional regulation and overall well-being for those suffering from posttraumatic stress disorder (PTSD). Yoga may reduce flashbacks, nightmares, hypervigilance through various techniques including mindfulness meditation, body awareness exercises and calming breathing techniques.
Recent research demonstrated that a 12-week yoga program significantly decreased psychological distress among women who experienced posttraumatic stress disorder following a motor vehicle accident (MVA). Results were similar to those seen among control group participants; both groups displayed significant improvements in both IES-R and DASS-21 scores.
When you first start doing yoga, always bear in mind that this method should be used as part of a holistic treatment plan. When experimenting with yoga, always check with a trauma-based medical doctor before using this technique alone and not in conjunction with a conventional therapy session for best outcomes. It’s also very important when getting started in yoga to consider what could triggers come up in practice so that people can deal with it if they need to.
