Yoga – the game changer

international yoga day

On the surface, yoga looks like a series of postures held with grace and balance. But beneath the surface - behind the twists, bends, and steady breaths - is a deeper transformation, one that begins in the body and ripples through the brain, heart, and soul.

Each year International Yoga Day is celebrated on 21st June. The day reminds us to explore yoga not just as a physical discipline but as a profound tool that rewires the nervous system, boosts mood, and fosters emotional resilience. Modern neuroscience is now confirming what ancient yogis intuitively knew: yoga doesn’t just change how we move - it changes how we feel, think, and connect.

At its core, yoga is the art of connection - between breath and movement, body and mind, inner world and outer experience. But what’s happening in the brain when we step onto the mat? Read on…

1. Yoga reduces stress at the source: When we’re stressed, our sympathetic nervous system - the ‘fight or flight’ mode - goes into overdrive. This floods the body with cortisol and adrenaline, preparing us to run or fight. Yoga activates the opposite: the parasympathetic nervous system, or the ‘rest and digest’ state.

“Yoga teaches the body to relax. And when the body relaxes, the mind follows,” says Dr Sat Bir Singh Khalsa, assistant professor of medicine at Harvard Medical School and a renowned yoga researcher. Numerous studies have shown that yoga reduces cortisol levels, the primary stress hormone. Even 20 minutes of gentle movement and breath work can significantly lower stress biomarkers. With consistent practice, people often report fewer anxiety episodes, deeper sleep, and a general sense of calm that stays with them beyond the mat.

2. Yoga changes the brain: Thanks to fMRI technology, we now have proof that yoga affects the brain structurally and functionally. Yoga practitioners tend to have more grey matter in the hippocampus - the area of the brain responsible for learning, memory, and emotional regulation. A study from the National Institutes of Health showed that long-term yoga practitioners had thicker prefrontal cortex’s, which govern decision-making, focus, and self-awareness.

Yoga, especially practices involving breath and meditation, also helps ‘down-regulate’ the amygdala (brain’s fear centre), leading to fewer panic responses and more emotional control.

3. Breath as medicine: One of yoga’s most underrated gifts is conscious breathing - what yogis call pranayama. It may seem subtle, but the breath is the remote control of the nervous system. Shallow, rapid breathing is associated with anxiety and panic, while slow, deep breathing sends signals of safety to the brain.

“Every emotion has a breathing pattern,” says neuropsychologist Dr Patricia Gerbarg, co-author of ‘The Healing Power of the Breath’. “By changing the breath, we can shift the emotion.” Techniques like Nadi Shodhana (alternate nostril breathing), Bhramari (humming bee breath), and Ujjayi (ocean breath) have been shown to regulate heart rate variability, a marker of resilience and emotional stability. These practices are now being used in trauma centres, addiction recovery programmes, and even with veterans suffering from PTSD.

4. The natural antidepressant: Depression affects over 300 million people worldwide. While medication and therapy are often essential, yoga has emerged as a powerful complementary tool. In one study published in The Journal of Alternative and Complementary Medicine, participants with major depressive disorder who practiced yoga three times a week for three months reported significant reductions in depressive symptoms.

Why? It’s a combination of movement, mindfulness, community, and breath. Yoga promotes the release of GABA (gamma-amino butyric acid), a neurotransmitter that calms the nervous system. Low GABA levels are often found in people with depression and anxiety.

Moreover, yoga cultivates self-compassion. Through the practice of ahimsa (non-violence) and svadhyaya (self-inquiry), practitioners learn to treat themselves with kindness - a vital shift for those battling negative self-talk.

5. Emotional release: Ever cried in pigeon pose? You’re not alone. Yoga has a way of unlocking emotions stored deep in the fascia, the connective tissue where many experts believe trauma resides. “The body remembers what the mind forgets,” writes Dr Bessel van der Kolk in his bestselling book ‘The Body Keeps the Score’.

Hip openers, chest expansions, and deep stretches can trigger unexpected emotional releases. While this may feel uncomfortable at first, it’s often a sign of healing.

6. Building emotional resilience and self-regulation: In a world of instant gratification and digital overload, yoga invites us to pause. Holding poses builds tolerance for discomfort - both physical and emotional. This teaches us to stay present, to breathe through difficulty rather than run from it.

Children practicing yoga in schools have shown improved focus and reduced behavioural issues. Corporate professionals report less burnout. Even in prisons and recovery centres, yoga is helping people develop emotional regulation, patience, and empathy.

Real Stories from the Mat

“I started yoga after a panic attack landed me in the ER. I didn’t even like exercise, but something about yoga felt different. It wasn’t about perfection - it was about presence. Three years later, I haven’t had another attack,” Nadia, 32, Dubai.

“After losing my job and going through a divorce, I was depressed and numb. Yoga brought me back to myself. Sometimes just showing up and breathing was enough,” James, 45, London.

“As someone with ADHD, I never thought I could sit still. But meditation and yoga gave me tools to focus. For the first time, I feel like I have agency over my mind,” Meera, 26, Mumbai.

The future of yoga and mental health

As the mental health crisis grows globally, yoga is increasingly being integrated into mainstream care. Hospitals now offer yoga therapy alongside traditional treatments. Apps are making mindfulness more accessible. Insurance companies are even beginning to recognise yoga’s value in preventative care. But perhaps yoga’s greatest gift isn’t just its therapeutic power - it’s the way it reconnects us to ourselves.

In a world that often teaches us to hustle, compete, and numb our feelings, yoga invites us to slow down, soften, and feel. It teaches us that strength and surrender can coexist. That healing isn’t linear - but it’s possible.

This International Yoga Day, let’s look beyond the body. Let’s celebrate yoga not just as a fitness trend, but as a powerful emotional lifeline.

Whether you’re a seasoned practitioner or a curious beginner, remember: yoga doesn’t ask you to be perfect. It only asks you to show up - to your breath, your body, and your truth.

Because sometimes, the greatest transformation doesn’t come from touching your toes - but from touching your heart.

Zainab Sarwar is an ERYT-500 Yoga Teacher, Wellness Educator & Founder of Moksha Lifestyle Dubai. She can be reached at xainabsarwar@live.com, www.yogadubai.ae or @lifestylebyzainabsarwar on Instagram