Research: How Yoga Can Help with Immunity

Here you’ll find bullet-point summaries plus quick links to studies that have reported the following findings:

A study published in the Journal Frontiers in Immunology found decreased inflammation in those practicing mind-body exercises. It’s believed that yoga helps to reduce stress, improve mood and emotional regulation, recognized effects of reductions in cortisol.
Deep breathing and meditation may impact the hypothalamus, pituitary and adrenals, helping to balance the nervous system. Possible outcomes include reduced blood pressure and heart rate and a state of being both calm and alert.

A study, Association of Stress-Related Disorders with Subsequent Autoimmune Disease, found a positive link between conditions brought about by stress and the body’s immune system.
Though the causes are not yet understood, a higher risk of developing autoimmune disease (rheumatoid arthritis, lupus, multiple sclerosis) was found for those with stress-related disorders (PTSD, anxiety and depression).
As various studies have found that yoga can help with stress and stress-related disorders, the author of this article postulates that yoga should be used as self-care for managing stress and trauma.

According to a study published in Biological Psychology, those with poor interoceptive awareness may be less able to adapt to stressful situations.
Yoga, which emphasizes the integration of mind and body, may help to cultivate greater interoceptive ability and increase stress resilience.

Norwegian researchers found that a comprehensive yoga program rapidly produces internal changes on a genetic level.
The study confirmed earlier findings linking gene expression to the body’s immune system, and suggests this effect may be instantaneous.
The study was with 10 participants attending a week-long yogic retreat including asana, breathing practices and meditation.

Ohio State University researchers showed that women who routinely practiced yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood.
The women also showed smaller increases in IL-6 after stressful experiences. IL-6 is an important part of the body’s inflammatory response and has been implicated in heart disease, stroke, type 2 diabetes, arthritis and a host of other age-related debilitating diseases.
Psych Central article link

Chopra Center research measured the effects of Ayurvedic practices which included group meditation and yoga.
Findings from the study indicate that the brief intervention led to increases in well-being as assessed by measures of spirituality, gratitude and self-compassion.
The study also found that these Ayurvedic practices helped decrease blood levels of metabolites associated with inflammation and cardiovascular disease risk, and helped with cholesterol regulation.
Chopra Center article referencing research here.