Yoga and stress: The potential benefits of an 18-minute practice

American psychiatrist Alok Kanojia claims that just 18 minutes of yoga can significantly reduce cortisol, or stress, levels in the body. Kanojia describes yoga as the most robust system of mental training, capable of achieving health benefits that we are unaware of. Psychologically, yoga balances the nervous system and alters respiratory rate.

Performing around 18 minutes of yoga is enough to lower cortisol production in the brain. Yoga teaches us about the ego, allowing us to learn much about how the mind works, according to Kanojia in a podcast with British entrepreneur Steven Bartlett.

Cortisol, also known as a stress hormone, is produced by the adrenal glands, which regulate various bodily functions such as metabolism, energy levels, and inflammation. Factors like stress, anxiety, depression, a weak immune system, and weight gain can cause cortisol fluctuations. Dr. Tanvi Bhatt, a pulmonologist at Zynova Shalby Hospital, states that yoga can improve flexibility and balance, helping individuals stay calm, composed, and relaxed during stressful situations or life phases.

Bhatt suggests that regularly practicing yoga can effectively manage or maintain cortisol levels. Yoga can enhance mood, acting as a detox and reducing stress.

However, Dr. Bhatt advises that rather than 18 minutes, individuals should engage in yoga for over 40 minutes daily to lower stress levels. While yoga can effectively reduce cortisol production, other factors such as maintaining a nutritious, well-balanced diet, getting 7-8 hours of sleep each night, staying physically active, incorporating mindful practices like meditation or deep-breathing exercises, and managing stress can also help.