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

American psychiatrist Alok Kanojia has stated that a brief 18-minute yoga practice can help reduce cortisol, the stress hormone, in the body. Kanojia, in a podcast with entrepreneur Steven Bartlett, describes yoga as the most effective system of mental training in the world. It not only balances the nervous system and alters respiratory rate but also helps understand the ego and the workings of the mind.

Cortisol, produced by the adrenal glands, regulates various bodily functions including metabolism, energy levels, and inflammation. Factors like stress, anxiety, depression, a weakened immune system, and weight gain can increase cortisol levels, according to Dr Tanvi Bhatt, a pulmonologist at Zynova Shalby Hospital. She emphasizes that yoga, when practiced regularly, can improve flexibility and balance, and aid in staying calm and composed amidst stressful situations or phases of life.

Dr Bhatt advises that while 18 minutes of yoga daily can help lower stress levels, performing it for more than 40 minutes might yield better results. Though yoga is effective, it is not the only method to reduce cortisol production. A nutritious diet, adequate sleep, regular physical activity, and mindful practices like meditation or deep breathing can also contribute to lowering cortisol levels. However, it is essential to consult a health practitioner before initiating any new routine.