Decrease Aging Cognitive Decline with Qigong Practice

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Decrease Aging Cognitive Decline with Qigong Practice

 

By John M. de Castro, Ph.D.

 

“various activities such as Qi Gong, Tai Chi, Meditation, Yoga, Pranayama (breath work) and more can slow down the aging process and also reverse DNA damage.” – Beyond Spiritual Healing

 

The aging process involves a systematic progressive decline in every system in the body, the brain included. The elderly frequently have problems with attention, thinking, and memory abilities, known as mild cognitive impairment. An encouraging new development is that mindfulness practices such as meditation training and mindful movement practices can significantly reduce these declines in cognitive ability. In addition, it has been found that

mindfulness practices reduce the deterioration of the brain that occurs with aging restraining the loss of neural tissue. Indeed, the brains of practitioners of meditation,  yoga, and Tai Chi have been found to degenerate less with aging than non-practitioners.

 

Qigong has been practiced for thousands of years with benefits for health and longevity. Qigong training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Qigong  practice has been found to be effective for an array of physical and psychological issues. Qigong has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. So, it makes sense to further study the ability of Qigong training to reduce cognitive decline in the elderly.

 

In today’s Research News article “Effect of 1 Year of Qigong Exercise on Cognitive Function Among Older Chinese Adults at Risk of Cognitive Decline: A Cluster Randomized Controlled Trial.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.546834/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1473550_69_Psycho_20201103_arts_A ) Jin and colleagues recruited healthy elderly adults, over 60 years of age, who did not engage in any mind-body practices like Qigong and randomly assigned them to receive either Qigong practice or stretching practice. Each intervention had 3 weekly training sessions followed by 1-year of at least twice a week 60-minute practice guided with videos and included once a month refresher training. The participants were measured before and after training for cognitive performance and neuropsychological performance.

 

They found that compared to baseline and the stretching group the Qigong participants had significantly higher cognitive performance after the year’s practice including memory, visuospatial ability, and language ability. The number of Qigong participants who were classified as having a mild cognitive impairment declined over the year while the stretching group did not.

 

These results suggest that Qigong practice improves cognitive ability and reduces cognitive decline in the elderly. Age related cognitive is inevitable and greatly reduces the abilities and quality of life of the elderly. Reducing the decline should contribute to greater well-being in aging individuals.

 

These findings suggest that Tai Chi practice is a safe and effective method to reduce the decline in thinking ability with aging. But the story is even better. Qigong is not strenuous, involves slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion. It can also be practiced without professional supervision and in groups making it inexpensive to deliver and fun to engage in. This suggests that Qigong practice should be recommended for the elderly.

 

So, decrease aging cognitive decline with Qigong practice.

 

“Qigong can complement Western medicine in many ways to provide better healthcare. For example, qigong has special value for treating chronic conditions and as a preventive medicine, whereas Western medicine has special value for treating acute conditions.” – Qigong Institute

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Jin J, Wu Y, Li S, Jin S, Wang L, Zhang J, Zhou C, Gao Y and Wang Z (2020) Effect of 1 Year of Qigong Exercise on Cognitive Function Among Older Chinese Adults at Risk of Cognitive Decline: A Cluster Randomized Controlled Trial. Front. Psychol. 11:546834. doi: 10.3389/fpsyg.2020.546834

 

ABSTRACT

Background: The rapidly aging Chinese population is showing an increase in age-related illnesses, including mild cognitive impairment and Alzheimer disease. The best types of physical activity for the improvement of cognition remain unknown. This study aimed to compare the effectiveness of a tailored qigong exercise with that of stretching exercise in the maintenance of cognitive abilities in Chinese elders at risk of cognitive decline.

Methods: Seventy-four community-dwelling adults aged ≥60 years were screened for eligibility. Using a randomized control group design, participants with scores ≥19 on the Chinese version of the Montreal Cognitive Assessment-Basic (MoCA) were allocated to a 1-year qigong intervention (n = 33) and a stretching control exercise group (n = 33). The primary outcome was the MoCA score, as a measure of global cognitive function, and secondary outcomes were globe cognition and five domain scores on the Chinese version of the Repeatable Battery for the Assessment of Neuropsychological Status (RBANS). The MoCA and RBANS were administered at baseline and 1 year after intervention to assess the effect of the exercises on cognitive decline.

Results: Twenty-five of 33 (75.8%) participants in the qigong group and 26 of 33 (78.8%) participants in the control group completed the 1-year exercise programs. A bivariate test revealed strong correlation between MoCA and RBANS total scores after the intervention (r = 0.517, p < 0.01). Generalized estimating equations revealed a lower risk of progression of cognitive decline at 1 year in the qigong group than in the control group (odds ratio, 0.314; 95% confidence interval, 0.103–0.961; p = 0.04). Two-way repeated-measures ANOVA followed by post hoc t tests with Bonferroni corrections indicated that MoCA and RBANS scores were significantly higher in the qigong group than in the control group (MoCA and RBANS global cognition, memory, visuospatial/constructional ability, and language, all p < 0.01), with the exception of RBANS attention score (p > 0.05).

Conclusions: One year of qigong practice was significantly superior to stretching exercise not only for the prevention of cognitive decline progression, but also for the improvement of several cognitive functions, among older Chinese adults at risk of cognitive decline.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.546834/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1473550_69_Psycho_20201103_arts_A

 

Improve Mindfulness and Emotion Regulation with Meditation

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Improve Mindfulness and Emotion Regulation with Meditation

 

By John M. de Castro, Ph.D.

 

“By way of mindfulness meditation, individuals can learn how to regulate their emotions in a way that aversive stimuli will be viewed objectively; thus, the person can be free of attachment from said negative feelings.” – Thomas M Jones

 

Mindfulness practice has been shown to improve emotion regulation. Practitioners demonstrate the ability to fully sense and experience emotions, but respond to them in more appropriate and adaptive ways. In other words, mindful people are better able to experience yet control their responses to emotions. This is a very important consequence of mindfulness. Humans are very emotional creatures and these emotions can be very pleasant, providing the spice of life. But when they get extreme, they can produce misery and even mental illness. The ability of mindfulness training to improve emotion regulation is thought to be the basis for a wide variety of benefits that mindfulness provides to mental health and the treatment of mental illness especially depression and anxiety disorders.

 

In today’s Research News article “Short-Term Meditation Training Fosters Mindfulness and Emotion Regulation: A Pilot Study.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558803/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1473550_69_Psycho_20201103_arts_A ) Fazia and colleagues conducted a pilot study in which they recruited healthy college students and provided them with meditation training in 5 1-hour weekly sessions. They were measured before and after training for well-being, problems/symptoms, life functioning, mindfulness, emotion regulation, and spirituality.

 

They found that in comparison to baseline, after meditation training there were significant increases in mindfulness, especially the acting with awareness and non-judging facets, and the cognitive reappraisal facet of emotion regulation. Hence, in this pilot study, meditation training appeared to improve mindfulness and the ability to regulate emotions.

 

This study lacks a comparison, control, condition and as a result is open to a wide variety of confounding influences. So, no definitive conclusions can be reached. But prior research in highly controlled studies have shown repeatedly that meditation training improves mindfulness and emotion regulation. So, the present results likely represent causal effects of meditation on the psychological functioning of the participants.

 

So, improve mindfulness and emotion regulation with meditation.

 

“mindfulness can help patients view their emotions from a more detached perspective. . .This means that patients may be able to think more clearly and generate new strategies to resolve their issues without emotional interference.” – NICABM

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Fazia T, Bubbico F, Iliakis I, Salvato G, Berzuini G, Bruno S and Bernardinelli L (2020) Short-Term Meditation Training Fosters Mindfulness and Emotion Regulation: A Pilot Study. Front. Psychol. 11:558803. doi: 10.3389/fpsyg.2020.558803

 

ABSTRACT

The practice of meditation has been historically linked to beneficial effects, not only in terms of spirituality but also in terms of well-being, general improvement of psychophysiological conditions and quality of life. The present study aims to assess the beneficial effects of a short-term intervention (a combination of 12 practical 1-h sessions of meditation, called Integral Meditation, and lectures on neuroscience of meditation) on psychological indicators of well-being in subjects from the general population. We used a one-group pretest-posttest quasi-experimental design, in which all participants (n = 41, 17 men and 24 women, with a mean age of 41.1 years) underwent the same intervention. Out of these, 24 had already experienced meditation practice, but only 12 in a continuative way. Effects were assessed by the standardized Italian version of three self-report questionnaires: Core Outcome in Routine Evaluation-Outcome Measure (CORE-OM), Five-Facet Mindfulness Questionnaire (FFMQ), and Emotion Regulation Questionnaire (ERQ). The questionnaires were filled in at baseline and immediately after the last meditation session. Linear mixed effect models were used to evaluate pre-post treatment changes on each outcome. Participants showed a general, close to a statistically significant threshold, improvement in the total score of CORE-OM and its different domains. The total score of FFMQ (β = 0.154, p = 0.012) indicates a statistically significant increase in the level of mindfulness as well as in the domains acting with awareness (β = 0.212, p = 0.024), and non-judging of inner experiences (β = 0.384, p < 0.0001). Lastly, we observed a statistically significant improvement in the cognitive reappraisal ERQ domain (β = 0.541, p = 0.0003). Despite some limitations (i.e., small sample size, lack of a randomised control group and sole use of “soft” measurements, such as self-report questionnaires), this study offers promising results regarding the within-subject effectiveness of our intervention that includes a meditation practice on psychological indicators, thus providing interesting preliminary results.

https://www.frontiersin.org/articles/10.3389/fpsyg.2020.558803/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1473550_69_Psycho_20201103_arts_A

 

Mind Wandering is Associated with Poorer Mental Health and Greater Creative Thinking

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Mind Wandering is Associated with Poorer Mental Health and Greater Creative Thinking

 

By John M. de Castro, Ph.D.

 

“Mind-wandering in the sense of the mind moving freely from one idea to another has huge benefits in terms of arriving at new ideas. It’s by virtue of free movement that we generate new ideas, and that’s where creativity lies.” – Kalina Christoff

 

We spend a tremendous amount of waking time with our minds wandering and not on the present environment or the task at hand. We daydream, plan for the future, review the past, ruminate on our failures, exalt in our successes. In fact, we spend almost half of our waking hours off task with our mind wandering. Mindfulness is the antithesis of mind wandering. When we’re mindful, we’re paying attention to what is occurring in the present moment. In fact, the more mindful we are the less the mind wanders and mindfulness training reduces mind wandering.

 

You’d think that if we spend so much time with the mind wandering it must be enjoyable. But, in fact research has shown that when our minds are wandering, we are actually less happy than when we are paying attention to what is at hand. There are times when mind wandering may be useful, especially in regard to planning and creative thinking. But, for the most part, it interferes with our concentration on the present moment and what we’re doing and makes us unhappy. But mind wandering is also associated with creative thinking. So, it makes sense to look at the relationship of mind wandering with creative thought and mental illness.

 

In today’s Research News article “Mind wandering in creative problem-solving: Relationships with divergent thinking and mental health.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7180068/ ) Yamaoka and colleagues recruited college students and had them complete measures of creative (divergent) thinking, including fluency, flexibility, and originality subscales, depression, schizotypal personality, and mind wandering.

 

They found that the higher the levels of mind wandering, the higher the levels of divergent thinking, including fluency, flexibility, and originality subscales, and the higher the levels of depression and schizotypal personality. This was true with both bivariate and multiple linear correlations. People with schizotypal personality tend to be loners, have difficulty with relationships, and can display odd speech and behavior. These people also appear to have high levels of mind wandering. This along with the heightened depression suggests that mind wandering is associated with mental illness.

 

These results are correlational and as such causation cannot be determined. But these findings suggest that mind wandering is good news and bad news. The unusual thinking generated during mind wandering is associated with creativity. But at the same time, it is associated with poorer mental health. Mindfulness training reduces mind wandering and improves depression and mental illness suggesting that mindfulness training may be an antidote to the mental illness associated with mind wandering.

 

So, mind wandering is associated with poorer mental health and greater creative thinking.

 

“A human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.” – Matthew A. Killingsworth

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Yamaoka, A., & Yukawa, S. (2020). Mind wandering in creative problem-solving: Relationships with divergent thinking and mental health. PloS one, 15(4), e0231946. https://doi.org/10.1371/journal.pone.0231946

 

Abstract

Previous research has shown that mind wandering has both positive and negative effects. Mind wandering may improve creative problem solving; however, it could also lead to negative moods and poor mental health. It has also been shown that some forms of mental illness are positively related to creativity. However, the three factors of mind wandering, divergent thinking, and mental health have not been examined simultaneously, so it is possible that these relationships are manifested by spurious correlations. Therefore, we examined the relations among the three factors while controlling for each of their confounding effects. We asked 865 participants (458 men, 390 women, 17 unknown; Mage = 18.99 years, SD = 1.16) to complete a questionnaire measuring mind wandering traits, divergent thinking, and mental health measures including depressive symptoms and schizotypal personality. Multiple regression analysis showed that people who reported more depressive symptoms, schizotypal personality, and divergent thinking, were more likely to engage in mind-wandering. Our results indicated that frequency of mind wandering was linked to a risk of poorer mental health as well as to higher divergent thinking ability. In future research, we will examine the features of mind wandering related to divergent thinking and mental health by considering the contents of wandering thoughts and whether they are ruminative or not. We also need to examine whether the same results will be found when studying professionals in creative occupations, and when using different scoring methods in divergent thinking tests.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7180068/

 

Improve Perinatal Mental Health with Prenatal Mindfulness Training

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Improve Perinatal Mental Health with Prenatal Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“In addition to support, therapy, and medication, the ideal treatment plan for perinatal depression and anxiety often includes mindfulness techniques.” – Edith Gettes

 

The period of pregnancy is a time of intense physiological and psychological change. Anxiety, depression, and fear are quite common during pregnancy. More than 20 percent of pregnant women have an anxiety disorder, depressive symptoms, or both during pregnancy. A debilitating childbirth fear has been estimated to affect about 6% or pregnant women and 13% are sufficiently afraid to postpone pregnancy. It is difficult to deal with these emotions under the best of conditions but in combinations with the stresses of pregnancy can turn what could be a joyous experience of creating a human life into a horrible worrisome, torment.

 

The psychological health of pregnant women has consequences for fetal development, birthing, and consequently, child outcomes. Depression during pregnancy is associated with premature delivery and low birth weight. Hence, it is clear that there is a need for methods to treat depression, and anxiety during pregnancy. Since the fetus can be negatively impacted by drugs, it would be preferable to find a treatment that did not require drugs. Mindfulness training has been shown to improve anxiety and depression normally and to relieve maternal anxiety and depression during pregnancy.

 

The birth of a child is most often a joyous occasion. But often the joy turns to misery. Immediately after birth it is common for the mother to experience mood swings including what has been termed “baby blues,” a sadness that may last for as much as a couple of weeks. But some women experience a more intense and long-lasting negative mood called postpartum depression. This occurs usually 4-6 weeks after birth in about 15% of births; about 600,000 women in the U.S. every year. For 50% of the women the depression lasts for about a year while about 30% are still depressed 3 years later. It is not known if the effectiveness of mindfulness training during the perinatal period carries over to the postpartum period. So, it would make sense to study the effectiveness of mindfulness training administered during the perinatal period on postpartum mental health issues.

 

In today’s Research News article “Effects of prenatal mindfulness-based childbirth education on child-bearers’ trajectories of distress: a randomized control trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559171/ ) Sbrilli  and colleagues recruited pregnant women in their 3rd trimester with their first child and randomly assigned them to either no treatment other than the standard childbirth education program or to receive and additional intensive 2.5 day program of mindfulness training termed “Mind in Labor (MIL).” The training integrates mindfulness “strategies for coping with pain and fear with formal mindfulness meditation for a total of 18 h of mindfulness training.” The participants were measured before and after training, 6 weeks after giving birth, and 1 to 2 years later for depression, anxiety, perceived stress, and mindfulness.

 

They found that at baseline the higher the levels of mindfulness, the lower the levels of anxiety, depression, and perceived stress. Importantly, they found that while the treatment as usual group had increasing depression over the period from before birth till 12 months after birth, the groups that received the mindfulness training had significantly decreasing depression over the same period. They further found that these effects were greater in women who were either high in anxiety or low in mindfulness at baseline.

 

These are encouraging results that need to be investigated in a larger trial. But they demonstrate that mindfulness training during the 3rd trimester can reduce depression not only during the pregnancy but also for at least a year following the birth of the child. This period and especially the postpartum period are very often periods of increased psychological distress, especially depression. Mindfulness training appears to be an antidote, relieving the distress and allowing for the joy of a new child to be fully experienced.

 

So, improve perinatal mental health with prenatal mindfulness training.

 

“A growing body of research suggests that mindfulness-based therapy can benefit perinatal women. . . MBT appears to reduce symptoms of depression and anxiety.” – Rinette Badker

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Sbrilli, M. D., Duncan, L. G., & Laurent, H. K. (2020). Effects of prenatal mindfulness-based childbirth education on child-bearers’ trajectories of distress: a randomized control trial. BMC Pregnancy and Childbirth, 20, 623. https://doi.org/10.1186/s12884-020-03318-8

 

Abstract

Background

The perinatal period is a time of immense change, which can be a period of stress and vulnerability for mental health difficulties. Mindfulness-based interventions have shown promise for reducing distress, but further research is needed to identify long-term effects and moderators of mindfulness training in the perinatal period.

Methods

The current study used data from a pilot randomized control trial (RCT) comparing a condensed mindfulness-based childbirth preparation program—the Mind in Labor (MIL)—to treatment as usual (TAU) to examine whether prenatal mindfulness training results in lower distress across the perinatal period, and whether the degree of benefit depends on child-bearers’ initial levels of risk (i.e., depression and anxiety symptoms) and protective (i.e., mindfulness) characteristics. Child-bearers (N = 30) in their third trimester were randomized to MIL or TAU and completed assessments of distress—perceived stress, anxiety, and depressive symptoms—at pre-intervention, post-intervention, six-weeks post-birth, and one-year postpartum.

Results

Multilevel modeling of distress trajectories revealed greater decreases from pre-intervention to 12-months postpartum for those in MIL compared to TAU, especially among child-bearers who were higher in anxiety and/or lower in dispositional mindfulness at baseline.

Conclusions

The current study offers preliminary evidence for durable perinatal mental health benefits following a brief mindfulness-based program and suggests further investigation of these effects in larger samples is warranted.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559171/

 

Decrease Stress’ Ability to Produce Depression with Mindfulness

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Decrease Stress’ Ability to Produce Depression with Mindfulness

 

By John M. de Castro, Ph.D.

 

“mindfulness has become a popular way to help people manage their stress and improve their overall well-being — and a wealth of research shows it’s effective.” – American Psychological Association

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on university students to excel so that they can get the best jobs after graduation. As a result, parents and students are constantly looking for ways to improve student performance in school. The primary tactic has been to pressure the student and clear away routine tasks and chores so that the student can focus on their studies. But, this might in fact be counterproductive as the increased pressure can actually lead to stress, depression, and anxiety which can impede the student’s mental health, well-being, and school performance.

 

It is, for the most part, beyond the ability of the individual to change the environment to reduce stress, so it is important that methods be found to reduce the college students’ responses to stress; to make them more resilient when high levels of stress occur. Contemplative practices including meditation, mindfulness training, and yoga practice have been shown to reduce the psychological and physiological responses to stress. So, it would seem important to examine various techniques to relieve the stress and its consequent symptoms of depression in college students.

 

In today’s Research News article “Moderating Effect of Mindfulness on the Influence of Stress on Depression According to the Level of Stress among University Students in South Korea.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560191/ ) Park and colleagues recruited non-freshman college students and had them complete measures of life stress, mindfulness, and depression. These data were then subjected to multiple regression analysis.

 

They found that stress and depression were significantly higher in female than male students, in low economic status students and in students with low subjective health. They report that the higher the levels of stress, the higher the levels of depression and the higher the levels of mindfulness, the lower the levels of both stress and depression. They also found that high levels of mindfulness interrupted the relationship between stress and depression in the students with low levels of stress but not in the students with high levels of stress.

 

These results are interesting but conclusions must be tempered with the understanding that the study was correlative and causation cannot be determined. It would seem to make sense that money and health issues would be associated with greater stress and depression levels. The fact that stress and depression were higher in female students has also been reported in multiple studies. So, life conditions and gender are important factors in generating stress and depression.

 

It has been well established in prior research that mindfulness training lowers stress and depression. So, the associations seen in the present study are likely due to causal relations. This suggests the mindfulness lowers depression directly and also by reducing the effects of low levels of stress on depression. These results suggest that mindfulness training may be effective, then, for improving the mental health of college students.

 

So, decrease stress’ ability to produce depression with mindfulness.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Park, K. H., Kim, H., & Kim, J. (2020). Moderating Effect of Mindfulness on the Influence of Stress on Depression According to the Level of Stress among University Students in South Korea. International journal of environmental research and public health, 17(18), 6634. https://doi.org/10.3390/ijerph17186634

 

Abstract

Stress and depression are representative of the mental health problems of university students worldwide. This cross-sectional study explored the moderating effect of mindfulness on the influence of stress on depression according to the degree of life stress. The participants were 738 university students in years 2–4 in five 4-year universities in South Korea. Depression was positively correlated with stress and negatively with mindfulness at a statistically significant level. In multiple regression analysis, stress was found to have an effect by increasing depression, and mindfulness by relieving depression. In the moderated multiple regression analysis, mindfulness had a moderating effect on the impact of stress on depression only in low-stress groups, showing that the interaction of stress with mindfulness was significantly negative (β = −0.11, t = −2.52, p = 0.012) and the inclusion of this interaction significantly increased the explanatory power for depression variation (F change 6.36, p = 0.012) in the full model. In conclusion, we suggest considering stress levels in the development of mindfulness-based intervention strategies to effectively manage the depression of university students.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560191/

 

Reduce College Student Stress and Burnout with Mindfulness

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Reduce College Student Stress and Burnout with Mindfulness

 

By John M. de Castro, Ph.D.

 

“a mindfulness intervention can help reduce distress levels in college students during a stressful exam week, as well as increase altruistic action in the form of donating to charity.” – American Mindfulness Research Association

 

In the modern world education is a key for success. Where a high school education was sufficient in previous generations, a college degree is now required to succeed in the new knowledge-based economies. There is a lot of pressure on students to excel so that they can be admitted to the best universities and there is a lot of pressure on university students to excel so that they can get the best jobs after graduation. This stress might in fact be counterproductive as the increased pressure can actually lead to stress and anxiety which can impede the student’s physical and mental health, well-being, and school performance and lead to burnout.

 

It is, for the most part, beyond the ability of the individual to change the environment to reduce stress, so it is important that methods be found to reduce the college students’ responses to stress; to make them more resilient when high levels of stress occur. Contemplative practices including meditation, mindfulness training, and yoga practice have been shown to reduce the psychological and physiological responses to stress. Indeed, these practices have been found to reduce stress and improve psychological health in college students. They have also been shown to reduce burnout.

 

There have been identified 3 different types of burnout, “(1) Frenetic, which is characterized by overload and the perception of jeopardizing one’s health to pursue worthwhile results, and is highly associated with exhaustion; (2) under-challenged, which is characterized by lack of development, defined as the perception of a lack of personal growth, together with the desire for a more rewarding occupation that better corresponds to one’s abilities, and is most strongly associated with cynicism; and (3) worn-out, which is characterized by neglect, defined as an inattentive and careless response to responsibilities, and is closely associated with inefficacy.” It is not known which forms of burnout that mindfulness is associated with.

 

In today’s Research News article “Testing the Intermediary Role of Perceived Stress in the Relationship between Mindfulness and Burnout Subtypes in a Large Sample of Spanish University Students.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7579009/ ) Martínez-Rubio and colleagues recruited Spanish college students and had them complete measures of perceived stress, and mindfulness, and the burnout subtypes of overload, lack of development, and neglect. The associations between these variables was explored with structural equation modelling.

 

They report that perceived stress was positively related to the overload, lack of development, and neglect forms of burnout. So, the greater the levels of stress the greater the levels of burnout. All facets of mindfulness were negatively associated with perceived stress. So, the greater the levels of mindfulness, the lower the levels of perceived stress.

 

They also found that the facets of mindfulness, acting with awareness, and non-reacting, were also associated directly with the three types of burnout.  Acting with awareness was positively directly associated with overload burnout while negatively associated with lack of development and neglect forms of burnout. Non-reacting was positively associated with lack of development and neglect burnout. On the other hand, the non-judging and describing facets of mindfulness were only indirectly associated with the burnout types. They were negatively associated with perceived stress thereby being associated with lower burnout.

 

These results are correlative and must be interpreted with caution as causation cannot be determined. Nevertheless, they suggest that mindfulness tends to be associated with lower levels of all types of burnout by being associated with lower levels of perceived stress. This association of mindfulness with lower stress levels and lower burnout has been well documented previously. Given these associations, the further direct associations of acting with awareness and non-reacting mindfulness with the different forms of burnout are more complex.

 

It would appear that the primary association of mindfulness with burnout is via a negative association with perceived stress, regardless of the facet and the burnout type. It can be speculated that mindfulness reduces the students’ reactions to stress and thereby reduces all types of burnout.

 

So, reduce college student stress and burnout with mindfulness.

 

“students . . . mindfulness practices became fundamental to easing their stress and creating resilience. Having a foundation in mindfulness will serve them throughout their life as they continue to navigate the increasing complexities of our world.” – Nina Paul

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Martínez-Rubio, D., Sanabria-Mazo, J. P., Feliu-Soler, A., Colomer-Carbonell, A., Martínez-Brotóns, C., Solé, S., Escamilla, C., Giménez-Fita, E., Moreno, Y., Pérez-Aranda, A., Luciano, J. V., & Montero-Marín, J. (2020). Testing the Intermediary Role of Perceived Stress in the Relationship between Mindfulness and Burnout Subtypes in a Large Sample of Spanish University Students. International journal of environmental research and public health, 17(19), 7013. https://doi.org/10.3390/ijerph17197013

 

Abstract

The burnout syndrome is the consequence of chronic stress that overwhelms an individual’s resources to cope with occupational or academic demands. Frenetic, under-challenged, and worn-out are different burnout subtypes. Mindfulness has been recognized to reduce stress, comprising five facets (observing, describing, acting with awareness, non-judging of inner experience, and non-reactivity to inner experience). This cross-sectional study aimed to assess the relationship between mindfulness facets, perceived stress, and burnout subtypes in a sample of 1233 students of Education, Nursing, and Psychology degrees from different universities of Valencia (Spain). Structural Equation Modelling (SEM) was computed showing an adequate fit (Chi-square, CFI, TLI, RMSEA, and SRMR). Four mindfulness facets (all but observing) significantly correlated with general second-order mindfulness. Unexpected results were found: Acting with awareness facet was positively associated with frenetic subtype, while the non-reacting facet was positively associated with frenetic and under-challenged subtype. Ultimately, mindfulness facets negatively predicted the perceived stress levels, which in turn, predicted burnout. However, mindfulness plays different roles in the early stages of burnout syndrome (i.e., frenetic and under-challenged).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7579009/

 

Mindfulness Improves Mental Health in Spite of the Covid-19 Pandemic

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Mindfulness Improves Mental Health in Spite of the Covid-19 Pandemic

 

By John M. de Castro, Ph.D.

 

“Practicing mindfulness is an easy, free and natural way to boost your anxiety coping skills. Not only that, but it also helps our ability to manage emotions, and with some aspects of our physical health. If the coronavirus lockdowns has left you with some extra time, make this crisis into an opportunity for you to start (or strengthen) a healthy habit – mindfulness practice.” – Paul Green

 

Mindfulness training has been shown to improve health and well-being in healthy individuals. It has also been found to be effective for a large array of medical and psychiatric conditions, either stand-alone or in combination with more traditional therapies. The COVID-19 pandemic has challenged the mental and physical health of the population. It has created intense stress both for frontline workers but also for people simply isolating at home. Mindfulness is known to decrease the psychological and physical responses to stress. So, mindfulness training may be helpful in coping with the mental and physical challenges resulting from the COVID-19 pandemic.

 

In today’s Research News article “Positive Impact of Mindfulness Meditation on Mental Health of Female Teachers during the COVID-19 Outbreak in Italy.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559290/ ) Matiz and colleagues recruited female school teachers in Italy and provided them with a mindfulness training program that was scheduled for 8 weekly 2-hour meetings with 30 minutes of daily home practice. But, the lockdown in Italy from Covid-19 occurred a few weeks into the program. So, the last few weeks of mindfulness training was provided online. They were measured before and after training for mindfulness, empathy, personality, interoceptive awareness, psychological well-being, anxiety, depression, teacher burnout, and evaluation of the mindfulness training course. They separated the teachers into high and low resilience groups based upon their personality resilience score.

 

They found that from baseline to follow-up both groups increased in mindfulness and the personality factors of cooperativeness and self-transcendence, but the high resilience group had significantly greater increases. Both groups increased in psychological well-being but the low resilience group had a significantly greater increase in the positive relations with others subscale. Both groups decreased in anxiety and depression but the low resilience group had significantly greater decreases. Both groups had significant improvements in empathy, interoceptive awareness, and teacher burnout.

 

This is an interesting natural experiment with the Covid-19 pandemic lockdown intervening in the middle of an otherwise simple study of mindfulness training effects on school teachers’ mental health. Obviously, there is no control condition. So, the before and after training results are confounded by the lockdown. As a result, no clear conclusions can be reached. But, the Covid-19 lockdown had to have been very upsetting to the teachers. So, a decrease in their mental well-being would be expected. In prior studies it has been well established that mindfulness training lowers anxiety depression, and burnout and increases well-being, interoceptive awareness and empathy. Indeed, in the present study after the mindfulness course the teachers’ mental well-being was improved. So, mindfulness training appears to improve the mental health of the teachers in spite of the inferred negative effect of the pandemic lockdown. In addition, these effects appear to be modulated by the teachers’ levels of resilience.

 

So, mindfulness improves mental health in spite of the Covid-19 pandemic.

 

“Fear leaves people feeling helpless and exhausted, seeing that “we’re in it together” helps ease the emotional burden we feel and encourages more agency—the sense that we can do something constructive to fight the pandemic.” – Jill Suttie

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are a also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Matiz, A., Fabbro, F., Paschetto, A., Cantone, D., Paolone, A. R., & Crescentini, C. (2020). Positive Impact of Mindfulness Meditation on Mental Health of Female Teachers during the COVID-19 Outbreak in Italy. International journal of environmental research and public health, 17(18), 6450. https://doi.org/10.3390/ijerph17186450

 

Abstract

The Covid-19 pandemic and subsequent public health measures were shown to impact negatively on people’s mental health. In particular, women were reported to be at higher risk than men of developing symptoms of stress/anxiety/depression, and resilience was considered a key factor for positive mental health outcomes. In the present study, a sample of Italian female teachers (n = 66, age: 51.5 ± 7.9 years) was assessed with self-report instruments one month before and one month after the start of the Covid-19 lockdown: mindfulness skills, empathy, personality profiles, interoceptive awareness, psychological well-being, emotional distress and burnout levels were measured. Meanwhile, they received an 8-week Mindfulness-Oriented Meditation (MOM) course, through two group meetings and six individual video-lessons. Based on baseline personality profiles, analyses of variance were performed in a low-resilience (LR, n = 32) and a high-resilience (HR, n = 26) group. The LR and HR groups differed at baseline in most of the self-report measures. Pre–post MOM significant improvements were found in both groups in anxiety, depression, affective empathy, emotional exhaustion, psychological well-being, interoceptive awareness, character traits and mindfulness levels. Improvements in depression and psychological well-being were higher in the LR vs. HR group. We conclude that mindfulness-based training can effectively mitigate the psychological negative consequences of the Covid-19 outbreak, helping in particular to restore well-being in the most vulnerable individuals.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559290/

 

Attachment Insecurity Lowers Mindfulness and Increases Rumination Which Heightens Conflict

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Attachment Insecurity Lowers Mindfulness and Increases Rumination Which Heightens Conflict

 

By John M. de Castro, Ph.D.

 

“Mindfulness, which has been shown to help mental, behavioral, and physical outcomes in both youth and adults, is a powerful tool that can help us respond to conflict in a non-reactive way.” – Whitney Stuart

 

Relationships can be difficult as two individuals can and do frequently disagree or misunderstand one another. These conflicts can produce strong emotions and it is important to be able to regulate these emotions in order to keep them from interfering with rational solutions to the conflict. In fact, it has been asserted that the inability to resolve conflicts underlies the majority of divorces. Mindfulness may be helpful in navigating disputes, as it has been shown to improve the emotion regulation and reduce the repetitive thinking about the conflict, rumination. Indeed, mindfulness has been shown to improve relationships. So, mindfulness training may improve the ability to resolve conflict

 

Attachment has been shown to affect the individual’s well-being. There are a variety of ways that individuals attach to others. The particular strategies are thought to develop during childhood through attachments to caregivers. They are secure, insecure, avoidant, ambivalent, fearful, preoccupied, and disorganized attachment styles. Secure attachment style is healthy and leads to positive development while all of the others are maladaptive and unhealthy. These can lead to psychological difficulties and interfere with the individual’s ability to relate to others and resolve conflict.

 

The relationships between attachment style, mindfulness, rumination, and conflict have not been previously studied. In today’s Research News article “Being in the Moment So You Can Keep Moving Forward: Mindfulness and Rumination Mediate the Relationship between Attachment Orientations and Negative Conflict Styles.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559327/ ) Quickert and MacDonald recruited college students and had them complete measures of attachment orientation, experiential avoidance, relationship satisfaction, relationship mindfulness, romantic partner conflict styles, rumination, and mindfulness.

 

They found that the higher the levels of general mindfulness and relationship mindfulness the lower the levels of experiential avoidance, attachment anxiety, attachment avoidance, rumination, and relationship rumination. In addition, the higher the levels of attachment anxiety and attachment avoidance the higher the levels of experiential avoidance, rumination, and relationship rumination. Finally, the higher the levels of attachment anxiety and attachment avoidance the higher the levels of the conflict styles of avoidance, interactional reactivity, separation, domination and submission, and the lower the levels of relationship satisfaction. Performing a mediation analyses they discovered that mindfulness and rumination mediated the negative relationship between attachment insecurity and negative conflict styles, such that the higher the levels of attachment insecurity the lower the levels of mindfulness and the higher the levels of rumination which, in turn, were associated with higher levels of negative conflict styles.

 

It should be noted that this study is correlational and as such causation cannot be determined. Also, only relatively young college students were employed which limits the generalizability of the results. Nevertheless, the study suggests thar insecure attachment is related to poor conflict styles and that relationship occurs because of insecure attachment’s relationships with higher rumination and lower mindfulness.

 

It can be speculated that being mindful in a relationship leads to less worry and rumination and to better ability to deal with conflict. It can also be speculated that having attachment insecurity tends to disrupt this relationship. All in all, it may be that mindfulness can improve relationships, reducing conflict.

 

So, attachment insecurity lowers mindfulness and increases rumination which heightens conflict.

 

“Mindfulness skills have been shown to help with conflict management by decreasing self-centered focus, allowing for more collaborative dialogue, breaking the vicious cycle of automatic thoughts/feelings/behaviors that contribute to unproductive conversations, increasing emotional awareness of self and others, which promotes connection and understanding, strengthening attention and non-judgmental awareness, which can foster flexible and innovative problem-solving.” – Taylor Rush

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are a also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Quickert, R. E., & MacDonald, T. K. (2020). Being in the Moment So You Can Keep Moving Forward: Mindfulness and Rumination Mediate the Relationship between Attachment Orientations and Negative Conflict Styles. International journal of environmental research and public health, 17(18), 6472. https://doi.org/10.3390/ijerph17186472

 

Abstract

Attachment insecurity has been associated with negative behaviors during conflict and decreased relationship satisfaction. We theorize that individuals high in attachment anxiety and/or avoidance are less mindful during conflict with their romantic partners, and thus more likely to ruminate. Decreased mindfulness and higher levels of rumination may be important mechanisms in the relationship between attachment insecurity and conflict behavior, as it may be more difficult to engage in constructive problem-solving skills when one is distracted from the present moment. We conducted an online survey assessing 360 participants’ attachment orientations, levels of mindfulness and rumination, behavior during conflict, and experience with mindfulness activities. Using a serial mediation model, we found that mindfulness and rumination mediated the relationship between attachment insecurity and negative conflict behaviors. We further discovered that individuals high in attachment insecurity were more likely to report negative experiences with mindfulness activities (i.e., meditation and yoga), and that this relationship was mediated by higher levels of experiential avoidance, or a fear of engaging with one’s own thoughts and feelings. We discuss the importance of increasing mindfulness and decreasing both rumination and experiential avoidance to assist individuals high in attachment insecurity in navigating relationship conflict using more constructive and relationship-promoting strategies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7559327/

 

Reduce Anxiety in Women Undergoing Fertility Treatment with Yoga

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Reduce Anxiety in Women Undergoing Fertility Treatment with Yoga

 

By John M. de Castro, Ph.D.

 

“yoga is a relaxing activity. And there are some researched benefits regarding yoga, infertility, and the exercise’s ability to help couples release mental stress and physical tension.” – Ashley Marcin

 

Infertility is primarily a medical condition due to physiological problems. It is quite common. It is estimated that in the U.S. 6.7 million women, about 10% of the population of women 15-44, have an impaired ability to get pregnant or carry a baby to term and about 6% are infertile. Infertility can be more than just a medical issue. It can be an emotional crisis for many couples, especially for the women. Couples attending a fertility clinic reported that infertility was the most upsetting experience of their lives.

 

Women with infertility reported feeling as anxious or depressed as those diagnosed with cancer, hypertension, or recovering from a heart attack. In addition, infertility can markedly impact the couple’s relationship, straining their emotional connection and interactions and the prescribed treatments can take the spontaneity and joy from lovemaking making it strained and mechanical. The stress of infertility and engaging in infertility treatments may exacerbate the problem. Since mindfulness training has been shown to reduce depression, anxiety, and stress it is reasonable to believe that mind-body training may be helpful in reducing the distress in women with fertility issues. Yoga is both a mindfulness practice and an exercise that has been studied for its benefits for women undergoing fertility treatments.

 

In today’s Research News article “Effect of Yoga on Psychological Distress among Women Receiving Treatment for Infertility.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336944/ ) Dumbala and colleagues review and summarize the published research studies on the effectiveness of yoga practice for the relief of the psychological symptoms produced by infertility.

 

They identified 3 published research studies all of which found that yoga practice reduced anxiety levels in women being treated for infertility. They also report that the research found that yoga improved the quality of life and reduced depression levels in these women. It has previously been shown that yoga practice reduces anxiety and depression and improves quality of life in a wide variety of healthy and ill individuals. The present review demonstrates that these benefits also extend to women being treated for infertility. The review and the included studies did not study whether yoga increased the likelihood of conception. But improving the psychological state of these women could only be helpful.

 

So, reduce anxiety in women undergoing fertility treatment with yoga.

 

“Yoga also offers a safe space for us to work through challenge and build resilience. It allows us to sit with discomfort by challenging us to hold a pose longer than we’d like, knowing it’s temporary. This is a valuable skill, not only for the fertility process, but it also helps prepare us for birth and parenthood (which combine discomfort, joy, and everything in between!)” – Kate Potvin

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Dumbala, S., Bhargav, H., Satyanarayana, V., Arasappa, R., Varambally, S., Desai, G., & Bangalore, G. N. (2020). Effect of Yoga on Psychological Distress among Women Receiving Treatment for Infertility. International journal of yoga, 13(2), 115–119. https://doi.org/10.4103/ijoy.IJOY_34_19

 

Abstract

Background:

Infertility among women has been associated with significant psychological distress, anxiety, and depression. yoga therapy has been found to be useful in the management of anxiety, depression and psychological distress.

Aim:

To review studies on the effectiveness of yoga in reducing psychological distress and improving clinical outcomes among women receiving treatment for infertility.

Methodology:

PubMed, ScienceDirect, and Google Scholar databases were searched for studies using the following inclusion criteria: studies published in English, those published between 2000 and 2018, published in peer-reviewed journals, and those with Yoga as an intervention. Review articles, studies without any yoga interventions for infertility, and male infertility were excluded. The keywords included for the literature search were: Yoga, Mindfulness, Relaxation technique, Stress, Distress, Anxiety, Infertility, In Vitro Fertilization (IVF), and Assisted Reproductive Technology (ART).

Results:

Three studies satisfied the selection criteria. Two studies involved Hatha yoga intervention and one study used structured yoga program. The variables assessed in these studies were: (1) anxiety, (2) depression, (3) emotional distress, and (4) fertility-related quality of life. All the studies reported an improvement in the anxiety scores after yoga intervention.

Conclusion:

Yoga therapy may be potentially useful in improving anxiety scores among women suffering from infertility. More studies are needed in this area to establish role of yoga as an adjuvant during the treatment of infertility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336944/

 

Manage Symptoms in Cancer Survivors with Yoga

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Manage Symptoms in Cancer Survivors with Yoga

 

By John M. de Castro, Ph.D.

 

“when it’s used alongside conventional medical treatment, yoga may help relieve some of the symptoms linked to cancer.” – American Cancer Society

 

Because of great advances in treatment, many patients today are surviving cancer. But cancer survivors frequently suffer from anxiety, depression, mood disturbance, post-traumatic stress disorder (PTSD), sleep disturbance, fatigue, sexual dysfunction, loss of personal control, impaired quality of life, and psychiatric symptoms which have been found to persist even ten years after remission. Also, cancer survivors can have to deal with a heightened fear of reoccurrence. This is particularly true with metastatic cancer. So, safe and effective treatments for the symptoms in cancer and the physical and psychological effects of the treatments are needed.

 

Mindfulness training has been shown to help with general cancer recovery . Yoga is both an exercise and a mindfulness practice that has also been shown to be helpful with the residual symptoms in cancer survivors, the psychological and physical ability to deal with cancer treatment and improves sleep. So, it’s reasonable to review what has been learned about the benefits of yoga practice to improve the residual symptoms of patients who have survived cancer.

 

In today’s Research News article “Yoga for symptom management in oncology: A review of the evidence base and future directions for research.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6541520/ ) Danhauer and colleagues review and summarize the published randomized controlled studies of the effectiveness of yoga practice for the treatment of the symptoms of cancer survivors. They identified 29 published randomized controlled trials, 13 conducted during treatment, 12 after treatment, and 4 both before and after.

 

They report that the published research found that yoga during treatment for cancer significantly improved the patient’s quality of life, including physical, emotional social, and cognitive quality of life. They also report that yoga significantly reduced fatigue, distress, perceived stress, and biomarkers of stress and inflammation. Yoga after treatment completion was found to significantly reduce fatigue and sleep disturbance and improve quality of life. There were no serious adverse events resulting from yoga practice reported.

 

The published research then suggests that yoga practice is a safe and effective treatment both during and after cancer treatment for the relief of the patients’ residual physical and psychological symptoms. Yoga practice is a complex of practices that includes postures, breath control, and meditation. It has not been clearly established which of these components or which combination of components are required for the benefits. So, conclusions cannot be made regarding mechanisms of action by which yoga produces its benefits. But it can be concluded that yoga practice is very beneficial for cancer sufferers.

 

So, manage symptoms in cancer survivors with yoga.

 

“yoga can combat fatigue and improve strength and range of motion for patients undergoing cancer treatment,” – Dr. Maggie DiNome

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are a also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Danhauer, S. C., Addington, E. L., Cohen, L., Sohl, S. J., Van Puymbroeck, M., Albinati, N. K., & Culos-Reed, S. N. (2019). Yoga for symptom management in oncology: A review of the evidence base and future directions for research. Cancer, 125(12), 1979–1989. https://doi.org/10.1002/cncr.31979

 

Abstract

As yoga is increasingly recognized as a complementary approach to cancer symptom management, patients/survivors and providers need to understand its potential benefits and limitations both during and after treatment. We reviewed randomized controlled trials (RCTs) of yoga conducted at these points in the cancer continuum (N=29; n=13 during treatment, n=12 post-treatment, n=4 with mixed samples). Findings both during and after treatment demonstrated efficacy of yoga to improve overall quality of life (QOL), with improvement in subdomains of QOL varying across studies. Fatigue was the most commonly measured outcome, and most RCTs conducted during or after cancer treatment reported improvements in fatigue. Results additionally suggest that yoga can improve stress/distress during treatment and post-treatment disturbances in sleep and cognition. A number of RCTs showed evidence that yoga may improve biomarkers of stress, inflammation, and immune function. Outcomes with limited or mixed findings (e.g., anxiety, depression, pain, cancer-specific symptoms such as lymphedema, positive psychological outcomes such as benefit-finding and life satisfaction) warrant further study. Important future directions for yoga research in oncology include: enrolling participants with cancer types other than breast, standardizing self-report assessments, increasing use of active control groups and objective measures, and addressing the heterogeneity of yoga interventions, which vary in type, key components (movement, meditation, breathing), dose, and delivery mode.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6541520/