Schizophrenia is a chronic and severe mental disorder that affects a person’s thoughts, feelings, and behavior, according to the National Institute of Mental Health. There isn’t much scientific evidence regarding whether yoga can benefit people who have schizophrenia, but a few small studies have shown promising results. What’s more, the practice has been shown to help people with other mental health conditions, such as anxiety and depression, says Kelli Bethel, the director of yoga therapy and yoga at the University of Maryland School of Medicine Center for Integrative Medicine, in Baltimore.
Why Adding Yoga to a Schizophrenia Treatment Plan May Help
People with schizophrenia may experience delusions, and they may have difficulty finding pleasure in everyday activities, says Deanna Kelly, PharmD, a professor of psychiatry at the University of Maryland School of Medicine and the director of the treatment research program at the Maryland Psychiatric Research Center. Personal relationships and work can suffer, which may make it difficult for people with the disease to function in society, she adds. Schizophrenia affects less than 1 percent of the population, according to the American Psychiatric Association (APA). Though there is no cure, antipsychotic medications can reduce symptoms, the APA says, noting that cognitive behavioral therapy or psychotherapy may also reduce symptoms and enhance function, along with other treatments aimed at reducing stress. Yoga, which has been shown to reduce stress, according to a review published in 2017 in the journal Psychoneuroendocrinology, can also be a “helpful addition for people with mental health issues,” says Kelly, because it helps balance out the nervous system.
Studies: Yoga May Improve Schizophrenia Symptoms
The few studies that have been done on yoga and schizophrenia have been small. Nearly all have been done overseas, primarily in India, where yoga is said to have originated. In a study of 30 people with schizophrenia published in 2015 in the Indian Journal of Psychiatry, half of the participants added daily yoga to their regular treatment approach, while the other half just stayed on their medication. After a month, the yoga group scored better on a test of symptom severity. Yoga also benefited 88 people with schizophrenia who were hospitalized for the condition, according to a study published in the Indian Journal of Psychiatry. Six weeks after yoga was added to their in-patient treatment, many had reduced symptoms as well as less depression. Researchers in Hong Kong also explored whether yoga might help women who were exhibiting early symptoms of psychosis, one of the symptoms of schizophrenia. In the study, published in 2015 in the journal NPJ Schizophrenia, 124 women, who were also on medication, did 12 weeks of yoga or aerobic exercise. Compared with a control group, the participants who did yoga showed improvements in symptoms including working memory, attention, and depressive symptoms. Another small pilot study, published in the Journal of Alternative and Complementary Medicine, found that adults being treated for schizophrenia who participated in an eight-week therapeutic yoga program showed significant improvement in psychopathology and quality of life compared with controls.
Certain Yoga Poses May Have Mental Health Benefits
Yoga has been shown to have many benefits for health and well-being, and certain types of poses are especially soothing for people with mental-health issues, Bethel says. Forward folds, for example, are a good way to stretch while still feeling safe, because you are protecting your vulnerable core, she explains. Seated Forward Bend (Paschimottanasana) is an example of a forward fold. Sit on a mat on the floor with your legs extended in front of you. Reach your arms up to the ceiling, then hinge from your hips as you fold over your legs. Come down as far as is comfortable, being sure to relax your neck and shoulders. Hold the pose for a few seconds or a few minutes, then raise back up. Grounding poses can also benefit people with mental illness, says Bethel. Mountain Pose (Tadasana), for example, enables you to feel more connected to the earth and to your environment. To do it, stand with your feet together, arms down by your sides, your head straight. Now feel your spine and head lift slightly toward the ceiling while you press your arms and feet down toward the ground. Keep your breathing relaxed. Stay in this pose as long as is comfortable for you.
Yoga Breathing Can Also Be Calming
When people think of yoga, they typically think of physical poses. But many of the benefits of yoga, especially for people with mental health issues, can come from doing the breathing practices, which can be especially soothing. “Physical poses are great for building strength, and they can be a moving meditation. But yoga is more than a gym workout,” Bethel says. She especially likes a breathing exercise where the exhalation is twice as long as the inhalation. Simply sit comfortably and inhale slowly through your nose to a count of perhaps three or four. Then exhale for twice as long. Do 8 or 10 breaths total before returning to normal breathing. If focusing on your breath or changing its cadence makes you anxious, you should stop. “Breath work should never create more anxiety. If it does, this is not the right time for you to be doing it,” Bethel says.
Deep Relaxation May Also Have Mental Health Benefits
Many yoga sessions end with Corpse Pose (Savasana), which is a pose meant to create deep relaxation. This pose is very important for integrating the benefits of the breath and movement practices, and should not be skipped, Bethel says. Plus, if you’re feeling ungrounded, deep relaxation may help your nervous system rebalance itself, she explains. Bethel has observed that sometimes people who have mental health issues aren’t always comfortable doing deep relaxation for too long, or they start feeling fidgety. But even if you only practice Corpse Pose for a minute or two, you will reap some of its calming benefits, she says. In the traditional Corpse Pose, you lie flat on your back with your legs resting hip distance apart and your arms relaxed alongside your body with your palms facing up. One relaxation exercise you can do in Corpse Pose is to focus on one part of your body at a time. While lying on your back, bring your awareness to your left foot, then your left shin, then your left knee, until you have covered every major part of your body. When you finish this deep relaxation, consider doing a very short meditation, Bethel says. You can do this while still lying in Corpse Pose, or sitting up. Bethel suggests doing a “my favorite place” meditation, where you pick an image that brings you joy and mentally take yourself there. See the sights, smell the smells, feel the sensations. For people with mental health issues, this type of meditation is preferable to letting a teacher mentally guide you to places like a beach or a mountain, because certain images such as a beach or a mountain may be triggering, Bethel notes.
Find a Yoga Teacher With Mental Health Expertise
You can practice yoga on your own, but having a teacher who has experience instructing people with mental health issues is especially valuable for someone with schizophrenia, Bethel says. These teachers are likely to be certified in yoga therapy, as opposed to being a more basic yoga teacher. You can find a yoga therapists on the website of the International Association of Yoga Therapists, by putting in your city and state. If you can afford a few private sessions, this might be better than diving into a group class, Bethel says. “If you are feeling anxious, for example, your teacher can modify the practice so you don’t do as much movement that day,” she explains. Or, if you’re not feeling grounded, the teacher might have you spend a lot of time sitting on the floor with both pelvic bones touching the ground. In any event, be sure your teacher understands that every person who practices yoga is different, with unique physical and mental needs. “Yoga is about developing your own self-care plan. A teacher’s role should be to help you find what you need, and know that it changes hour by hour, and even minute by minute,” Bethel says.
