The Science Behind Feeling Good After Yoga
It's common to feel tranquil and relaxed after finishing a yoga session. But what's actually behind that blissed out sensation? Emerging research suggests yoga's ability to generate a feel-good high may be linked to the endocannabinoid system (ECS).
The Role of Endocannabinoids
The ECS is a complex cell-signaling system that helps regulate various processes in the body and brain. It consists of:
- Endocannabinoids - compounds produced within the body that bind to cannabinoid receptors
- Enzymes - break down endocannabinoids after they are used
- Cannabinoid receptors - endocannabinoids bind to these receptors, triggering various pathways
The two most studied endocannabinoids are anandamide (AEA) and 2-Arachidonoylglycerol (2-AG). They play key roles in regulating systems like:
- Mood
- Appetite
- Sleep
- Immune function
- Fertility
- Pain perception
- Cognition
Interestingly, these endocannabinoids closely resemble compounds in cannabis, like THC, which also bind with cannabinoid receptors. However, while THC contains psychoactive properties, anandamide and 2-AG do not.
How Yoga Stimulates Endocannabinoid Release
From studies, it appears activities that combine rhythmic breathing, aerobic movement, and concentration like yoga can effectively activate the ECS to generate natural highs by:
- Boosting anandamide - Research found one hour of yoga produced significant spikes in AEA levels in practitioners.
- Upregulating receptors - Yoga may increase expression of CB-1 receptors, enhancing AEA signaling effects in areas regulating emotion and fear.
- Slowing reuptake - Slower endocannabinoid breakdown was observed in yogis versus non-practitioners.
Additionally, studies link enhanced mood and pain relief from yoga to increased activity of ECS components in areas of the brain like the limbic and paralimbic structures.
The Result: Elevated Mood, Relaxation, and More
Via ECS signaling pathways, the heightened endocannabinoid activity generated by yoga practice can produce wide-ranging effects - both mental and physical - including:
- Less anxiety and stress - By binding CB-1 receptors, increased endocannabinoids lower anxiety-related neuron firing and excitability in key regions of the amygdala and prefrontal cortex.
- Improved mood - Some research connects yoga's mood enhancing properties to upregulated CB-1 signaling and increased serotonin and dopamine levels.
- Decreased pain - Heightened endocannabinoid levels may minimize pain perception by reducing neuronal excitability and inflammation.
- Enhanced sleep - By interacting with sleep-wake cycle regulation, greater concentrations of endocannabinoids can promote deeper, more restorative sleep.
Thus that wonderful feeling you get after yoga, characterized by lower stress, elevated mood, clarity, calmness and often better sleep and circulation, seems closely linked to increased endocannabinoid system activity and signaling effects.
Maximizing the Positive After-Effects of Yoga
Since research connects enhanced endocannabinoid function with yogas wide-ranging health effects, certain practices may further boost ECS stimulation and associated benefits:
Target the Mental-Physical Link
The mind-body connection cultivated in yoga powerfully activates the ECS. So be sure to practice active mindfulness that pairs breathwork and postures. Stay focused within each moment without judgment for fuller effects.
Prioritize Twists and Hip Openers
Poses like twists, backbends, and hip openers seem especially effective for stimulating endocannabinoid release. Work to expand your flexibility progressively in these shapes for greatest mood boosts.
Include Backbends and Inversions
As restorative shapes, backbends and inversions trigger relaxation while allowing gravity to slow circulating endocannabinoids' breakdown, optimizing their positive signaling. Practice appropriate variations based on your experience and body.
Try Heated Classes
Heat is linked with greater ECS activation as the body seeks to cool itself down. Hot yoga may enhance endocannabinoid levels for amplified anti-anxiety and antidepressive effects following practice.
Focus on Breathwork
Certain yogic breathing techniques like ocean breath and kapalabhati may stimulate greater ECS activity. Aim to move rhythmically between postures using deep, controlled breathing.
Adopt a Plant-based Diet
Eating more fruits, vegetables, nuts and seeds containing precursors of endocannabinoids found to upregulate ECS signaling effects for greater wellbeing benefits from yoga.
Try Yoga Nidra
This systematic deep relaxation technique combines guided meditation, body scanning and breathwork to quiet the nervous system, boosting receptivity to endocannabinoids' positive effects.
The Link Between Yoga, Cannabinoids and Runners High
Interestingly, yogas endocannabinoid boosting effects mirror cannabis consumption. Also, the well-known experience dubbed runners high seems connected to surges in ECS signaling. Understanding the parallels offers deeper insight into yogas feel-good powers.
Yoga and Cannabis Similarities
Just as cannabis containing THC triggers CB receptor binding and psychoactive responses, yoga-induced endocannabinoid spikes produce comparable binding that generates various changes like:
- Shifts in cognition and consciousness
- Modulation of fear and emotion
- Elevated mood and openness
- Enhanced sensations
- Lessened pain
However, cannabis provides exogenous cannabinoids while yoga stimulates our innate endocannabinoid system. And unlike THC, endocannabinoids lack unwanted side effects.
Exercise-Induced Euphoria
Vigorous exercise like running and high intensity interval training is also linked with spikes in ECS activity, explaining moderate exercise's mood enhancing qualities. However, yoga uniquely pairs physical movement with meditative stillness for fuller holistic effects.
So whether its cannabis, running or yoga, all seem able to beneficially tap the regenerative power of the endocannabinoid system. But yoga provides the most rounded long-term mind-body health benefits without unwanted cannabinoid side effects.
Maximizing the Positive Effects of Yoga With Lifestyle Factors
Certain complementary lifestyle choices may additionally support healthy, flexible ECS function to enhance feelings of wellbeing from regular yoga practice, including:
Prioritize High Quality Sleep
Getting at least 7-9 hours of quality sleep allows proper ECS replenishment and recycling. Support restorative sleep by limiting electronics use at night while keeping your bedroom cool, dark and technology-free.
Manage Stress Levels
Chronic stress and anxiety weakens ECS tone over time. Counteract pressure with relaxing yoga sessions along with calming practices like breathwork, meditation, and mindfulness, which research links to greater endocannabinoid availability.
Eat an Anti-Inflammatory Diet
Chronic inflammation disturbs ECS functioning. An anti-inflammatory diet full of omega fatty acids, antioxidants and phytochemicals - through foods like salmon, walnuts, and leafy greens - helps avoid this.
Stay Socially Active
Loneliness and isolation associate with ECS dysfunction. Nurture community bonds through your yoga classes, local volunteering and meetups to support healthy endocannabinoid signaling.
Avoid Excess Alcohol
Heavy alcohol consumption stresses the ECS long-term. Moderating intake to 1 drink daily at most better supports healthy mood and stress regulation via balanced endocannabinoid tone.
The Takeaway: Yoga, Endocannabinoids and Feeling Great
Yoga powerfully stimulates the body's innate endocannabinoid system comprised of marijuana-like compounds and receptors that regulate nearly every aspect of health from immunity to pain response to cognition. In this way, evidence indicates activities pairing physical movement, breathwork and mindfulness - like yoga - can safely generate natural highs mimicking but optimizing cannabis consumption aftereffects without unwanted side effects.
By tapping the holistic health boosting power of this innate signaling network, yoga provides sustainable roadmaps for lowering stress, elevating mood, easing pain and enhancing overall wellness in unparalleled ways - allowing you to tap into that wonderful post-yoga bliss on demand!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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