GABA and Yoga: Decrease Depression and Anxiety
Yoga Boosts This Essential Calming Brain Chemical
Jun 2, 2009
In 2007 researchers at the Division of Psychiatry, Boston University School of Medicine found that yoga increases levels of the neurotransmitter GABA in the brain. [1]
Yoga Increases GABA
Researchers in the Boston program studied 8 yoga practitioners and 11 comparison subjects. The Yoga practitioners completed a 60-minute yoga session while the comparison subjects completed a 60 minute reading session. Magnetic resonance spectroscopic imaging conducted before and immediately after each intervention indicated that the yoga practitioners had a 27% increase in GABA levels after the yoga session but no increase after the reading session.
The authors of the study write, "This suggests that the practice of yoga should be explored as a treatment for disorders with low GABA levels such as depression and anxiety disorders. Future studies should compare yoga to other forms of exercise to help determine whether yoga or exercise alone can alter GABA levels."
GABA Levels Influence Anxiety and Depression
GABA or gamma-aminobutyric acid is an amino acid made in brain cells from glutamate. It functions as an inhibitory neurotransmitter, meaning it blocks nerve impulses. Without GABA, nerve cells fire too often and too easily. GABA is especially abundant in the cerebral cortex, where thinking occurs and sensations are interpreted, (Jacob J. Schor, N.D. and Rena A. Bloom, N.D.,“GABA: Gamma-Amino Buytric Acid,” Naturopathic Clinic News. Accessed January 14, 2009.)
As one of the primary neurotransmitters, GABA is responsible for inhibitory processes. It elevates the production of alpha waves associated with feeling relaxed (without drowsiness) while boosting mental alertness. Moreover, GABA lowers beta waves that contribute to a state of nervousness, racing thoughts and hyperactivity.
Research, including one study published in the Trends of Pharmacology Science [2] indicate that a dysfunction in the GABA system can contribute to anxiety and depression.
GABA has a calming, rhythmic affect on the electrical impulses in the brain. While a balanced brain receives regular, smooth electrical impulses, a GABA deficient one receives impulses in spurts. As a result, the brain experiences arrhythmia, or dysrhythmia which directly affects overall emotional well-being. One of the four key neurotransmitters, GABA also keeps all the other neurotransmitters in check.
Alternatives to Increase GABA
GABA supplements have gained increased attention over the years. The brain however, unlike other organs in the body, has an elaborate structure designed to isolate and protect it against invading toxins, chemicals and potentially harmful substances. This mechanism of self-protection is called the blood-brain barrier.
Little is known about how well GABA actually penetrates the blood-brain barrier to produce the desired calming affect. Most positive evidence in this regard has been anecdotal. (Braverman, E. Pfeiffer, C. The Healing Nutrients Within. Keats Publishing, New Canaan, Connecticut. 1987). An alternative to supplementing with GABA is to take the the amino acid L-theanine or to regularly eat GABA-boosting foods.
GABA, an inhibitory, or calming brain chemical often low in people who suffer with anxiety and depression, increases during yoga.
Additional Resources:
Footnotes:
1. Streeter, CC, Jensen JE, Perlmutter RM, Cabral HJ, Tian H, Terhune DB, Ciraulo DA, Renshaw, PF, "Yoga Asana sessions increase brain GABA levels: a pilot study." Journal of Complementary Medicine, 2007 May 13(4): 419-26.
2. Cryan JF, Kaupmann K, " 'B' happy!: A role for GABA (B) receptors in anxiety and depression." Trends Pharmacology Science, 2005 January 26 (1):36-43.
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