Om to everyone. I am Dheeraj Patidar, and I welcome you all to today’s spiritual article.
Yoga and Meditation for Depression and Anxiety | Dheeraj Patidar
In this article, we will discuss some yoga and meditation practices that can help you reduce or control depression.
Friends, if you look closely, any form of yoga helps reduce depression because your body releases good chemicals during yoga. At that time your depression decreases, and you feel energetic throughout the day.
But there are some specific yoga practices that can help you reduce depression even more effectively.
Some Yoga for Depression and Anxiety
Surya Namaskar
The first yoga practice I want to suggest is Surya Namaskar. You should do Surya Namaskar regularly.
If you feel lazy throughout the day or feel weak and low on energy, then Surya Namaskar is very helpful.
Surya Namaskar increases the inner energy and heat (tejas) of your body. It boosts your overall energy level, helping you feel active and energetic all day.
If your body feels dull, your face looks tired, or you feel emotionally drained, then you should do at least 11 rounds of Surya Namaskar every day whenever you practice yoga.
While doing yoga, you should fully feel every movement happening in your body. Yoga always affects the mind in a positive way, but when you practice it with complete focus and feel every step deeply, it helps you stay away from depression.
Pawanmuktasana
The second yoga posture is Pawanmuktasana. You should practice this regularly.
Many times, due to depression, the flow of air (vayu) in your stomach becomes imbalanced. This imbalance can make your depression worse. You might have often felt heaviness in your stomach — this happens when the Apana Vayu becomes disturbed or increases.
When your stomach feels heavy, you feel low, or you experience stomach pain, practicing Pawanmuktasana can give you a lot of relief.
While practicing yoga, you can play any peaceful devotional music or a good soothing song. This keeps your mind fresh and prevents boredom during yoga. Many people get bored while doing yoga, so playing a bhajan, a calm song, or a soft background tune helps you stay energetic and motivated.
Shirshasana
Now friends, let’s talk about the third yoga posture — Shirshasana (Headstand).
In this posture, the blood flow from the lower part of your body moves upward toward your brain. This helps reduce depression to a great extent.
If we understand the logic behind it:
Your brain normally uses about 25% of your body’s total energy. This is the case for a normal person who is not dealing with depression.
But if you are suffering from depression, your brain may consume even more energy — sometimes up to 35%.
This is why turning your body upside down in Shirshasana helps. When you are inverted, more blood flows toward your brain, giving you relief.
The more oxygen and blood your brain receives, the better it functions. This reduces heaviness in the head as well.
Often when we think too much or think negatively, the brain gets less oxygen. In such situations, Shirshasana can help you a lot.
Meditation for Depression and Anxiety
Now let’s move toward meditation techniques that can help you control depression.
Deep Breathing
The first meditation technique is Deep Breathing.
Whenever you sit in a meditation posture, you should take long, slow breaths.
Here’s the technique:
- Take a deep breath in and fill your stomach with air — your belly should expand.
- When you exhale, pull your stomach inward and release the air slowly.
Remember one simple rule: Your exhale should be double or at least one and a half times longer than your inhale.
There are many different methods of deep breathing, and if you explore further, you will find many detailed techniques.
But in this article, we are giving you a simple overview so you can understand the basics and learn more if you want.
Mantra Chanting Meditation (Naam Jap Dhyan)
The second technique is Mantra Chanting Meditation, also known as Naam Jap.
In this method, you sit calmly with a peaceful mind. Your breathing should remain normal — do not force your breath in any way. Now silently repeat a mantra in your mind.
Important: You should not speak the mantra out loud. Keep repeating it mentally.
This helps increase your concentration power.
Many people experience low concentration and a short attention span during depression.
If you practice mantra chanting meditation regularly, your attention span will improve a lot.
You will be able to focus better, and whatever you study or read will stay in your memory for a longer time.
Om Chanting
The third method is to take a deep breath in, and while exhaling through your mouth, slowly chant OM.
This means whenever you release your breath, you should pronounce OM gently and slowly along with the exhalation.
The logic behind this is simple:
- The vibration created by chanting OM has a strong positive effect on your mind.
- It helps calm your thoughts, reduces negativity, and can significantly lower depression.
If you practice meditation at a spiritual or peaceful place (like a temple or any quiet sacred space), the benefit increases even more.
Such places have a positive atmosphere that gives you deeper calmness and mental peace.
That’s all for today. See you in the next article.
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Wishing you good health and inner wellbeing. Om.
