Excerpts from Dr. Mala Cunningham’s upcoming book:

The Neuroscience of Yoga:

Mindset Training for Peak Performance and Healing©

Chapter on: Cognitive Behavioral Strategies and Yoga

Cognitive Behavioral Therapy (CBT) and Yoga intersect in several relevant and important ways. They both embrace mindfulness, self-awareness, cognitive restructuring, and the management of stress and emotions through mental and emotional regulation. Overall, the objective of both disciplines includes the improvement of mental health and wellbeing by addressing thought patterns and behaviors through mindfulness and self-awareness.

Definition of Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented psychotherapeutic approach used to modify negative and dysfunctional thoughts, beliefs, and behaviors that contribute to emotional and psychological distress. CBT operates on the principle that changing maladaptive thinking patterns can lead to changes in emotional states and behaviors. It combines cognitive and behavioral techniques to address problems such as anxiety, depression, and stress (Cuijpers et al., 2021; Hofmann et al., 2022).

Similarities Between Yoga and Cognitive Behavioral Therapy (CBT)

Yoga also emphasizes the changing of negative and dysfunction thoughts through a practice called pratipaksha bhavana. This yoga practice entails intentionally choosing positive thoughts and feelings that counteract negativity. The actual translation of pratipaksha bhavana means “cultivating the opposite.” An example might be that if you're feeling resentment towards someone to change your process and intentionally cultivate an opposite positive thought combined with generating feelings of compassion and forgiveness. To effectively practice pratipaksha bhavana it is necessary to cultivate a witnessing mindset in order to become aware of the negative patterns. Along with a witnessing mindset and the practice of pratipaksha bhavanam, Yoga also promotes the use of breath control, physical postures, meditation and other practices to cultivate a positive mindset and a reduction of stress.

In CBT, mindfulness is also used to help individuals become aware of their automatic thoughts and to observe them without judgment. CBT holds that this practice can lead to a reduction in symptoms of anxiety and depression by allowing individuals to break the cycle of negative thinking and to assist in developing greater self-awareness and emotional regulation (Hofmann, S., 2023).

Another important similarity between yoga and CBT is the management of stress and emotions. CBT and yoga techniques, such as cognitive restructuring and relaxation exercises, are designed to help individuals identify and change stress-inducing thoughts and behaviors. Yoga practices, including mindfulness, pranayama (breath control) and asanas (physical postures), are designed to calm the nervous system and reduce stress. Both approaches emphasize the importance of relaxation and stress management for mental and emotional health. Research has shown that combining CBT with yoga enhances the effectiveness of treatment for stress-related conditions and negative affect by addressing both cognitive and physiological aspects of stress (Goyal, M., et al., 2024; Streeter et al., 2012).

M. Mala Cunningham, Ph.D.

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Chapter on: The Neuroscience of Mental Health and Yoga

The results of many research studies show that yoga enhances our ability to regulate our nervous system, heal our system, and in particular to activate our parasympathetic nervous system. Overall, the practice of yoga has been found to lower blood pressure and heart rate, reverse atherosclerotic plaque in the cardiac arteries, increase heart rate variability, reduce pain associated with irritable bowel syndrome and much more. These benefits not only contribute to physical health and healing, but also improves mental and emotional health.

Our autonomic nervous system (i.e. the sympathetic and parasympathetic nervous system) and our thoughts and emotions equally influence each other. There is a bidirectional impact that originates from both of these systems. For example, when our nervous system is chronically heightened and/or dysregulated, it affects our heart rate, breathing, sleep, blood pressure, and heart rate variability which in turn, impacts on emotional and mental states such as stress, anxiety and depression. These emotional and cognitive states compromise our ability to focus, learn, and regulate our emotions (Porges, 2011).

Conversely, activation of thoughts and emotions such as anger, depression, negative self- talk etc. influences our nervous system, blood pressure, heart and respiratory rates, hormones and so on that are released into our system. This continual interplay between physiological responses and cognitive-emotional states highlights the importance of implementing treatments that targets physical, mental, and emotional regulation and resiliency.

Overall, regulating the nervous system is crucial for both physical and mental health due to its profound influence on bodily functions and emotional well-being. The autonomic nervous system (sympathetic and parasympathetic branches) plays a vital role in managing stress responses, heart rate, digestion, and immune function. When the nervous system is balanced, the body can effectively manage stress, maintain homeostasis, and promote healing. For instance, the parasympathetic nervous system activates the "rest and digest" response, facilitating recovery and regeneration, which is essential for physical healing (Meyer et al., 2019).

Mental health is also improved through a well-regulated nervous system. Chronic stress can lead to dysregulation of the autonomic nervous system, resulting in increased sympathetic activity and heightened levels of stress hormones, which can adversely affect mood and cognitive function (Hofmann et al., 2016). Regulating the nervous system helps improve resilience against anxiety and depression. Techniques such as mindfulness, yoga, and deep breathing exercises assists in activating the parasympathetic nervous system, promoting relaxation and emotional balance. This regulation not only enhances overall well-being but also contributes to improved coping strategies and emotional resilience (Kabat-Zinn, 2003). Ultimately, maintaining a balanced nervous system is fundamental for optimizing health, facilitating healing, and enhancing mental clarity. Accessing and working with our neural platforms and the vagus nerve through yoga-based and mindfulness interventions is an important and powerful treatment intervention process.

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Introduction

When I was an undergrad and graduate student in psychology in the 1980s, I was always interested in exploring similarities between Yoga and Western Psychology. It was under the term “Yoga Psychology” that I examined these similarities and parallels as I worked at formatting integrative concepts and clinical applications that would contribute to mental and physical health and wellbeing. This integrative field of study is now known by various names such as Health Psychology, Behavioral Health, Cognitive Neuroscience, and Complementary and Alternative Health (now referred to as Integrative or Lifestyle Medicine).

Although my academic efforts were professionally rewarding, I always felt that there was a piece missing in terms of a deeper understanding of how and why yoga, meditation, and mindfulness practices worked. At the time, research studies had readily established that yoga-based interventions positively impacted various biomarkers such as blood pressure, heart rate, stress, inflammation levels, and so on. But despite research establishing yoga’s impact on various biomarkers something still felt incomplete to me. As such, the invaluable contribution of neuroscience to the field of yoga and psychology became the missing link that allowed for the development of a more expansive evidence-based model.

Neuroscience provided an understanding of how psychological interventions and yoga-based practices impact our neurobiology and neural structures and also substantiated that the brain has plasticity that can be rewired through intentionality and various mindfulness practices. This knowledge opened a whole new field of opportunities for impacting healing, health, self-regulation, motivation, learning, resiliency, and internal and external performance.

For the most part, neuroscience, yoga, and psychology used to be separate disciplines. However, with the emergence of technologies such as the fMRI and the qEEG (functional magnetic resonance imaging and quantitative electroencephalogram, respectively), we now realize more comprehensively the interplay and interconnectedness of the body, nervous system, emotions, mind, and spirit. As well, we are discovering the powerful impact of mental and emotional regulation and intentionality on the brain and neuronal platforms.

Research in the field of neuroscience has provided a perfect feedback loop for understanding how specific meditation and yoga-based formulas and practices work and under what conditions. This information is invaluable, and the field of neuroscience has become the missing link for understanding the impact of yoga and psychology practices on our brain and neurobiology and on healing and performance potential.

The important contribution of evidence-based research to the field of yoga and psychology has helped to establish “how” and “why” psychology and yoga-based interventions work. Studies have emerged in the last 25 years that examine the correlates of psychology and yoga practices and their impact on neural platforms and brain chemistry. By engaging in specific psychological interventions, yoga-based and mindfulness practices, individuals can learn to enhance their capacity for stress reduction, emotional and cognitive regulation, and impact on neuroplasticity, and internal and external performance objectives. The Neuro-Yoga Psychology Model provides a framework for understanding the principles and concepts that enable the capacity to change our brain and impact on our neurobiology. As well, this model provides evidence-based practices culled from both yoga and psychology to enable the practitioner to impact on their health, healing, wellness, and internal and external peak performance through solution-driven objectives and outcomes.