Yoga Can Ease Work-Related Stress, Studies Show Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search NEWS Fitness and Nutrition News Yoga Can Ease Work-Related Stress, Studies Show By Elizabeth Millard Elizabeth Millard Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. Learn about our editorial process Updated on July 29, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Nicholas Blackmer Fact checked by Nicholas Blackmer Nick Blackmer is a librarian, fact checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content. Learn about our editorial process Print Key Takeaways New research suggests yoga’s focus on breath and movement could be key for stress relief.Another new study finds yoga can also be beneficial for sleep and healthy eating.All of these effects can be a boost for immune function, which is a top concern in the midst of the pandemic. Work-related stress has long been found to contribute to poor physical and mental health outcomes, including more back pain, higher risk of chronic disease, and lower sleep quality. But a new research review in the Journal of Occupational Health suggests yoga could offer significant relief. Researchers looked at 15 studies involving 688 healthcare workers in total, all of which encompassed a range of interventions, including: MassageYogaAromatherapyQigongTai chiProgressive relaxationGeneral stretching exercises The interventions ranged from one session to multiple sessions done over a 15-week period, with follow-up times of 24 hours to a year. Researchers found that only massage therapy and yoga were effective, with the latter being the best method. Although the other methods brought some advantages for short-term relaxation, yoga was better at reducing occupational stress over a longer period of time. Why Yoga Helps Much like other forms of exercise train the body to fire up certain muscles faster, yoga seems to be particularly effective at toning the autonomic nervous system, according to the study’s lead researcher, Michael Zhang, MD, MPH, of the Southern Nevada Health District. Michael Zhang, MD, MPH Work-related stress has been linked with cardiovascular issues, diabetes, depression, and other serious causes of morbidity. Yoga is particularly effective, and can be delivered virtually, making it convenient for employers to offer distance options to promote worker health. — Michael Zhang, MD, MPH The way yoga connects breath and movement has been shown to lower levels of cortisol, the hormone most closely associated with the stress response. That can prompt reductions in blood pressure and improve emotional health, he says. Over time, and with regular practice, those effects may lower chronic disease risk. “Work-related stress has been linked with cardiovascular issues, diabetes, depression, and other serious causes of morbidity,” states Zhang. “Yoga is particularly effective, and can be delivered virtually, making it convenient for employers to offer distance options to promote worker health.” Learn to Calm Your Body With Sama Vritti (Equal Breathing Yoga) Ripple Effect Although the research review didn’t cover stress during the pandemic, another recent study did look at COVID-related anxiety and how yoga provided benefits for those who adopted the practice during lockdowns. Published in Frontiers in Psychiatry, the research looked at about 13,000 participants in India who provided information on their health during pandemic restrictions, including sleep, exercise, and eating habits. Those who reported practicing yoga on a consistent basis showed: Less anxiety, stress, and fearBetter coping strategiesLower use of substances like drugs and alcoholHealthier eating behaviorsBetter quality sleepMore physical endurance Although the researchers didn’t cover whether those in the yoga group had lower incidence of illness, all the benefits on that list have been connected to stronger immune function in previous research, says Jessica Schatz, RYT, a yoga and Pilates teacher in Los Angeles. Jessica Schatz, RYT Anxiety and depression tend to be long-term, often lifelong, conditions that require a multi-layered approach. Previous research has indicated that yoga can be helpful for addressing those in the same way that it alleviates stress. — Jessica Schatz, RYT “Anxiety and depression tend to be long-term, often lifelong, conditions that require a multi-layered approach,” she says. “Previous research has indicated that yoga can be helpful for addressing those in the same way that it alleviates stress.” The Best Ways to Exercise Your Stress Away Getting Started One important note is that to reap these advantages, a practice must be consistent, says Schatz. A single session of yoga can provide some relaxation benefits, but as the recent studies found, doing a couple sessions per week can help “train” the body and mind to lower stress levels and increase sleep quality most effectively. There are a breadth of options when it comes to yoga, especially now that many studios have re-opened, but the pandemic also brought the advantage of numerous virtual options, Schatz says. She suggests trying several online classes, either on-demand or live, and finding a teacher you like. “The biggest strategy is to discover what you enjoy, because then you’ll keep doing it,” she says. What This Means For You More research needs to be done, but the findings of these studies bode well for the assertion that a yoga practice really can help with stress reduction. Even just 10 minutes of yoga-centric exercise can improve quality of life, so it's definitely worth a try! Yoga May Ease Symptoms of Atrial Fibrillation, Study Finds 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Zhang M, Murphy B, Cabanilla A, Yidi C. Physical relaxation for occupational stress in healthcare workers: a systematic review and network meta-analysis of randomized controlled trials. J Occup Health. 2021;63(1):e12243. doi:10.1002/1348-9585.12243 Nagarathna R, Anand A, Rain M, et al. Yoga practice is beneficial for maintaining healthy lifestyle and endurance under restrictions and stress imposed by lockdown during COVID-19 pandemic. Front Psychiatry. 2021;12:613762. doi:10.3389/fpsyt.2021.613762 By Elizabeth Millard Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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