Can Yoga Help You Think Clearly at Work? Stress, Focus and Better Decisions
Most of us know the feeling of a head so full of tasks that it is hard to choose where to begin. Older articles about yoga for business people promised sharper decisions and faster thinking. The research does not go that far, but it does say something useful: yoga can help with stress, and a calmer person is simply better placed to think. Here is what is known, and what is not.
What does stress do to your body?
According to the National Center for Complementary and Integrative Health, when you are under stress your body releases hormones that set off the “fight-or-flight” response. Your heart rate, breathing rate and blood pressure go up, your muscles tense and you sweat more. Occasional stress is a normal coping mechanism. Long-term stress, however, may contribute to digestive disorders, headaches and sleep disorders, may worsen asthma, and has been linked to depression and anxiety. A job with constant deadlines can keep that alarm switched on for months, which is why people look for ways to switch it off.
What does the research say about yoga and stress?
The evidence is encouraging but not overwhelming. NCCIH reports that a 2020 review of 12 studies, with 672 healthy adults in total, found that yoga had beneficial effects on perceived stress in every one of the studies. An older review from 2014 looked at 17 studies, and 12 of them showed improvements in physical or psychological measures related to stress. NCCIH also says that some but not all studies of yoga for stress have shown improvements, so yoga is not a guaranteed fix. What the studies measure is stress, mood and sleep. None of them shows that yoga makes business decisions better or that it makes you more successful, and you should be wary of any article that says so.
Is yoga the same as meditation?
Not exactly. As NCCIH describes it, yoga in the United States usually combines physical postures, breathing techniques and meditation. Mindfulness, a form of meditation, means keeping your attention on the present moment without judging it. A 2018 review of mindfulness programs aimed at workplace stress found that they may be a promising way to improve the body’s stress indicators, although NCCIH cautions that studies of meditation and mindfulness vary a great deal, and that their results may have been interpreted too optimistically. If you want to know more about what yoga is and where it comes from, our post on what yoga is is a good place to start.
What can you do in ten minutes before a big meeting?
You do not need a mat or special clothes. Try this short routine, which is my own suggestion based on common yoga practice and not a published program. Stand up and roll your shoulders back and down a few times. Reach both arms overhead and lean gently to one side, then the other, for a few breaths each. Then sit or stand comfortably and breathe slowly for three to five minutes, in through the nose and out through the mouth, letting your belly rise as you inhale. NCCIH notes that slow, deep breathing may modestly lower blood pressure and cortisol, the main stress hormone, and that a 2019 review of three studies with 880 participants found preliminary evidence that it may reduce stress. A short walk around the building does similar work, and it counts toward the movement you need over the week. See everyday activities that count as moderate exercise for ideas.
When should you ask for more help?
Yoga is a way to look after yourself, not a treatment for illness. If stress or a low mood does not ease and starts to affect your sleep, your work or your relationships, talk to your doctor or another health professional. In the United States you can also call or text 988 at any time if you are in distress. Be careful when you practice, too: NCCIH says yoga is generally safe for healthy people when done properly with a qualified instructor, and the most common injuries are sprains and strains. Newcomers should avoid extreme practices such as headstands, and our guide to basic yoga postures and the gentle morning routine for beginners show gentler ways to begin. You can read more about the evidence in NCCIH’s page on yoga effectiveness and safety.