Yoga for depression: what the trials show, how it compares with other treatment, and when to get help

Get help straight away

The NHS says a mental health emergency should be taken as seriously as a physical one, and that you will not be wasting anyone's time.

• Call 999 or go to A&E if your life is at risk: for example, you have seriously harmed yourself or taken an overdose, or you feel you can't keep yourself safe.
• For urgent help in England, call 111 and select the mental health option, or use 111 online.
• Call Samaritans on 116 123. It is free, any time, day or night.
• In the US, call or text 988, the 988 Suicide and Crisis Lifeline, any time.

Sources 1, 2, 3, 4

A moderate benefit, with very low certainty

In an analysis of 218 trials (14,170 people with depression), yoga reduced symptoms by a moderate amount compared with groups such as usual care, close to strength training and walking or jogging. Almost none of the trials were at low risk of bias, so the certainty is very low, and the true benefit is probably smaller.

Source 5

Clearer against doing nothing than against other activities

In a 2024 review of 24 trials in people with a diagnosed depressive disorder, yoga eased symptoms more than a waiting list or no treatment, but not clearly more than other activities, though remission (no longer being depressed) was more likely with yoga in both comparisons. Certainty ranged from moderate to very low.

Source 6

People stick with it

People were less likely to drop out of yoga than of the comparison groups, and yoga seemed to work better in groups. Light activity such as hatha yoga still helped, and more vigorous exercise helped a little more.

Source 5

Alongside treatment, not instead

NICE (the National Institute for Health and Care Excellence) lists group exercise, and group mindfulness and meditation, among the treatments for less severe depression, and doesn't name yoga, so treat yoga as an addition to the care you and your GP choose. Never stop an antidepressant suddenly or without talking to your doctor.

Sources 7, 8, 9

Therapy and medicines: too few trials to tell

Only a few small or indirect trials have compared yoga with talking therapy, and they were too small to tell whether either is better. Only one small trial, from 2000, compared a yoga breathing practice with an antidepressant.

Sources 10, 11, 12, 13

About as safe as other exercise

Yoga trials report about as many side effects as usual care or other exercise. Take care with fast breathing, with long meditations that bring up distress, and with bipolar disorder, where a few people described practices that left them agitated.

Sources 14, 15, 16

More than a few low days

The NHS says it's important to see a GP if you think you may be depressed, and that it's best not to delay. Treatment usually combines self-help, talking therapies and medicines: for mild depression, a GP may suggest waiting a few weeks to see if it improves, exercise or a talking therapy; for more severe depression, often an antidepressant with talking therapy. The NHS calls exercise one of the main treatments for mild depression.

Sources 17, 8

Where yoga fits

NICE lists group exercise, and group mindfulness and meditation, among the first treatments for less severe depression, and doesn't name yoga in its recommendations or their rationale. The US National Center for Complementary and Integrative Health (NCCIH) calls yoga a helpful addition to treatment for depression. A class combines movement, slow breathing, practice in paying attention and a group, so we treat yoga as an addition to care, as our exercise for depression guide does.

Sources 7, 18, 19

What the trial classes looked like

Weekly 80-minute hatha classes with breathing, a short seated meditation, half sun salutations, standing and seated poses, an inversion, a twist and relaxation. Twice-weekly 90-minute classes with 20 minutes of breathing practices, then poses including backbends and a shoulder stand variation, then relaxation. Iyengar yoga with slow breathing at 5 breaths a minute, and heated classes in a room at about 40°C (105°F). One trial tested a breathing practice, Sudarshan Kriya, which its authors describe as "essentially rhythmic hyperventilation".

Sources 20, 21, 22, 23, 13

Why it might help

Exercise of many kinds helps depression, and yoga adds a group, slow breathing and practice in noticing your thoughts. In one trial, both Bikram yoga and aerobic exercise seemed to work partly by reducing rumination (going over the same worries again and again). No single explanation has been proven.

Sources 24, 25, 5

Who was in the trials

Mostly adults with mild to moderate depression, often women, and often alongside medicines. One trial was in people still depressed despite antidepressants, one in people having no other treatment and one in moderate to severe depression. Few trials included people with bipolar disorder.

Sources 20, 21, 23, 26

The largest analysis: a moderate effect, very low certaintyEmerging evidence

In a 2024 network meta-analysis (a review that compares many treatments at once) of 218 trials and 14,170 people with depression, yoga reduced symptoms by a moderate amount compared with groups such as usual care (33 trial groups, 1,047 people). That was close to walking or jogging and strength training, with mixed aerobic exercise and tai chi or qigong a little behind.

Only one study was at low risk of bias, so confidence was low for walking or jogging and very low for yoga and the rest. A published correction changed how the effects were calculated but not the findings.

Sources 5, 27

In diagnosed depression: better than doing nothingEmerging evidence

A 2024 review of 24 trials (1,395 people with a diagnosed depressive disorder) found yoga reduced symptoms more than passive comparisons such as a waiting list, by about 5 points on the rating scales, short of the 6.5 points the authors set as clinically meaningful. Against active comparisons such as other exercise or education, the difference wasn't clear. Remission was more likely with yoga against both. There were no differences in safety, and certainty ranged from moderate to very low.

Source 6

Earlier reviews point the same wayEmerging evidence

Yoga reduced depression compared with usual care across 12 trials (619 people), and compared with waiting lists, usual care and attention controls in people with a diagnosed mental disorder, with more sessions a week going with bigger reductions. Reviews in major depression found moderate effects from mostly small trials, another rated the certainty very low, and one in outpatients concluded that adding exercise or yoga may have small extra benefits.

Sources 28, 29, 30, 31, 32

Light helps, vigorous may help moreMixed evidence

In the network analysis, light activity such as walking or hatha yoga still had a meaningful effect, vigorous exercise did a little more, and yoga seemed to work better in groups and possibly for older adults. These come from comparisons between trials, which are less reliable than comparisons within them.

Source 5

Alongside antidepressantsEmerging evidence

In 122 people still depressed despite antidepressants, 10 weeks of weekly 80-minute hatha classes did no better than health education classes at 10 weeks. Over the 6 months of follow-up, though, the yoga group had fewer symptoms, and at 6 months 51% against 31% had responded (their symptoms had at least halved). Benefits may build over time.

Source 20

Without other treatmentEmerging evidence

In a small trial of 38 adults with mild to moderate depression and no other treatment, 8 weeks of twice-weekly 90-minute hatha classes reduced symptoms more than an education class, a large effect, and more people reached remission. In 101 people with depression or anxiety symptoms, 6 weeks of individualised yoga added to their usual care reduced depression scores compared with a waiting list, and the benefit was still there 6 weeks later.

Sources 21, 33

Heated and Bikram yogaEmerging evidence

In 80 people with moderate to severe depression, 8 weeks of heated hatha classes (people came to 10 on average) reduced symptoms much more than a waiting list: 59% against 6% responded. In 53 women, 8 weeks of Bikram yoga and of aerobic exercise each led to about 60% responding, against 7% on a waiting list. Both trials compared yoga mainly with a waiting list; the Bikram trial also had an aerobic exercise group.

Sources 23, 25

Older adultsEmerging evidence

In trials of older adults, yoga lowered depression scores compared with both inactive and active groups (8 and 4 trials), and in a second review of trials in older people living at home.

Sources 34, 35

Teenagers and after birthMixed evidence

In 27 studies of children and teenagers, 70% found some improvement in anxiety or depression, from weak to moderate studies, and a pilot trial found group yoga acceptable to teenagers with depression symptoms. After birth, yoga lowered a postnatal depression score by about 3 points across 6 trials (443 women), with results that varied a great deal from trial to trial.

Sources 36, 10, 37

Seasonal depressionMixed evidence

We found no trial of yoga for seasonal affective disorder (SAD). The NHS self-help advice for SAD includes getting as much natural daylight as you can and getting regular exercise, so a daytime class or a walk and yoga session outdoors fits that advice (our suggestion).

Sources 38, 39

Against other exerciseEmerging evidence

Yoga did about as well as walking or jogging and strength training in the network analysis. In the 2026 Cochrane review of 73 trials, exercise in general reduced depression compared with no treatment or a control activity (low certainty), with a smaller effect in the 7 best-run trials.

Sources 5, 24

Against talking therapy: too few trials to tellEmerging evidence

Only a few small or indirect trials have compared yoga with talking therapy such as cognitive behavioural therapy (CBT), and we read them as summaries (abstracts). A pilot in 42 teenagers with depression symptoms found depression fell in both the group yoga and group CBT arms, but it was built to test whether a larger trial would work, not to compare them. In worried older adults, and in adults with generalised anxiety, depression symptoms improved with both yoga and CBT, but these people weren't chosen because they were depressed. In a 59-person trial where people chose their group, adding yoga to group CBT lowered depression more than CBT alone.

The trials are too small, or too indirect, to tell whether yoga and CBT differ for depression. For exercise in general, the Cochrane review found probably little or no difference from psychological therapy (moderate certainty).

Sources 10, 11, 40, 12, 41, 24

Against antidepressants: one small, old trialMixed evidence

Only one trial has compared yoga with an antidepressant. In 45 people in hospital with severe (melancholic) depression in 2000, 67% were in remission after 4 weeks of Sudarshan Kriya breathing, 73% with the antidepressant imipramine and 93% with electroconvulsive therapy (ECT), and the trial wasn't blinded. For exercise in general, the Cochrane review found there may be little or no difference from medicines (low certainty, 5 trials). The network analysis also compared therapy and medicines, but its authors warn it wasn't designed to find all the trials of those treatments.

Sources 13, 24, 5

With antidepressantsEmerging evidence

Yoga is a sensible addition while medicines are working: weekly hatha classes helped people still depressed on antidepressants over 6 months, and in the network analysis, exercise combined with antidepressants had a moderate effect. Breathing-focused yoga added to medicines did no better than education classes in 72 outpatients.

Sources 20, 26, 5

Don't swap one treatment for anotherStrong evidence

Don't stop or change a medicine or a therapy because you've started yoga. The NHS says: "Do not stop taking an antidepressant suddenly or without talking to your doctor first." In England, you can refer yourself to NHS talking therapies without seeing a GP, if you're registered with a GP and aged 18 or over (16 in some areas).

Sources 9, 42

No style is proven bestEmerging evidence

Gentle hatha, Iyengar with slow breathing, heated and Bikram-style yoga and individualised yoga all reduced symptoms in small trials (the Iyengar study had no comparison group), and no trial has compared styles. Choose the class you'll keep going to; a brisker class may do a little more, and a group may help.

Sources 20, 21, 22, 23, 25, 33

Hot yogaEmerging evidence

Heated classes had large effects against a waiting list and matched aerobic exercise, but heat brings its own risks. NCCIH says hot yoga has special risks from overheating and dehydration, the heated yoga trial left out people taking lithium or stimulants because of dehydration, and its side effects included dizziness. Our hot yoga guide covers who should avoid it.

Sources 23, 25, 19

Kundalini yoga

Kundalini yoga has been tested against CBT in generalised anxiety, where it improved some depression and anxiety measures, but not in depression itself. Our kundalini yoga guide covers it.

Source 12

Yoga nidraMixed evidence

Yoga nidra, a guided relaxation lying down, lowered depression scores across 73 studies, but the studies were mostly low quality and the authors say the effects are likely inflated. Our yoga nidra guide covers it.

Source 43

Breathing practices: mixed resultsMixed evidence

Sudarshan Kriya, a fast, rhythmic breathing practice, did about as well as an antidepressant but not as well as ECT in one small 2000 trial, and breathing-focused yoga added to medicines did no better than education classes in another. Slow breathing at about 5 or 6 breaths a minute, as in the Iyengar study, is calming and safe for most people, but on its own it's a relaxation tool, not a treatment for depression, as our exercise for depression guide says.

Sources 13, 26, 22

Humming breath, step by step

Humming breath (bhramari) was one of the breathing practices in the 8-week hatha trial. Our editorial version, for 5 to 10 breaths:

• Sit tall in a chair or on a cushion, with your shoulders relaxed, and close your eyes or rest your gaze on the floor.
• Breathe in slowly through your nose.
• Breathe out slowly through your nose with your lips closed, making a gentle, low hum, until the breath runs out without straining.
• Let the next breath come in naturally through your nose.
• Repeat for 5 to 10 breaths, then breathe normally for a minute.
• Stop if you feel light-headed, and skip it if humming feels uncomfortable.

Source 21

What the trials used

One or two 80-minute classes a week for 10 weeks; two 90-minute classes a week for 8 weeks; 2 or 3 classes of 90 minutes a week, plus home practice, for 12 weeks; and at least 2 heated classes a week for 8 weeks, of which people came to 10 on average.

Sources 20, 21, 22, 23

More sessions, bigger effectsMixed evidence

Across trials in people with a diagnosed mental disorder, more sessions a week went with bigger reductions in depression. In the heated yoga trial, each extra class went with a slightly bigger fall in symptoms, with no plateau. That second finding compares people who came more often with people who came less, so it may partly reflect people who felt better coming more.

Sources 29, 44

What NICE describes

NICE's group exercise treatment usually means more than 1 session a week for 10 weeks, in groups of about 8, with moderate aerobic exercise led by a trained practitioner. The NHS adds that any type of exercise is useful, as long as it suits you and you do enough of it.

Sources 7, 45

Our editorial starting point

Two or three sessions a week of 30 to 60 minutes for 10 to 12 weeks, at least one of them a class with other people, in person or live online. A sample week: one hatha class, one brisker flow or a walk and yoga session, and one gentle or restorative session, alongside your treatment. On low days, 10 minutes counts, as our exercise for depression guide says.

About as safe as other exerciseEmerging evidence

Across 94 trials (8,430 people), yoga had about as many side effects as usual care or other exercise, though more than education classes, and trials in diagnosed depression found no differences in safety. Sore muscles while learning poses are common: 5 of 18 people in one trial had short-lived muscle discomfort.

Sources 14, 6, 21

Bipolar disorderEmerging evidence

In a survey of 86 people with bipolar disorder who practised yoga, most described benefits, but 5 described practices they believed increased agitation or manic symptoms, and 5 described times yoga increased depression or lethargy. Watch for a practice that leaves you wired or sleepless, skip fast breathing and late-evening vigorous classes, keep regular sleep, and tell your care team. Our bipolar disorder guide has more.

Sources 15, 46

Meditation can stir things upEmerging evidence

Across 83 studies of meditation (yoga poses excluded), 8.3% of people had an adverse effect, most often anxiety or low mood. If a long relaxation or meditation leaves you feeling worse, keep your eyes open, shorten or skip it, and choose a teacher who offers choices; our trauma-sensitive yoga class uses choice-based cues.

Source 16

Fast breathing

Bhastrika, kapalbhati and the fast parts of Sudarshan Kriya are, in one trial's words, "rhythmic hyperventilation". Leave them out with panic attacks, bipolar disorder, pregnancy or uncontrolled high blood pressure, or if they make you dizzy (our suggestion, as in our yoga for anxiety and sleep guide).

Source 13

Medicines and heat

Keep taking your medicines, and never stop an antidepressant suddenly. Some antidepressants can make you feel dizzy, so get up slowly after floor poses and sit down if you feel light-headed. The heated yoga trial left out people taking lithium or stimulants because of the risk of dehydration, so if you take lithium, choose a class in a normal room and check with your doctor or pharmacist.

Sources 9, 23

Call 999 or go to A&E now

Call 999 or go to A&E if:

• Your life is at risk: for example, you have seriously harmed yourself or taken an overdose.
• You feel you may be about to harm yourself, or you can't keep yourself or someone else safe.
• During exercise, you have chest pain that feels tight or like squeezing, or spreads to the arms, neck or jaw, or severe difficulty breathing, or someone collapses.

Sources 1, 2, 47

Get urgent help today

• In England, call 111 and select the mental health option, use 111 online, or ask for an urgent GP appointment.
• Call Samaritans free on 116 123, any time, day or night (UK and Ireland).
• Text SHOUT to 85258, any time.
• Contact your mental health crisis team if you have one.
• In the US, call or text 988, the 988 Suicide and Crisis Lifeline, any time.

Sources 1, 2, 3, 4

See a GP soon

• You have felt low, or lost interest in things you used to enjoy, for weeks rather than days. The NHS says it's best not to delay.
• Exercise hasn't helped after a fair trial, or you're getting worse.
• Medicine side effects such as dizziness or a racing heart are bothering you, or you want to stop a medicine.

Sources 17, 7, 9

Starting an antidepressant

The NHS says it's not common, but some people have suicidal thoughts or an urge to self-harm when they start an antidepressant: speak to your doctor straight away if this happens. People aged 24 or under, or who have had these thoughts before, may be most at risk.

Source 9

Exercise that becomes compulsive

Exercising compulsively, or to control your weight or make up for eating, can be a sign of an eating disorder. Our exercise and eating disorders guide explains the signs and where to get help.

Extreme mood changes, or after having a baby

See a GP if you have extreme changes in your mood that last a long time or affect your everyday life. Speak to your GP, midwife or health visitor if you think you might have postnatal depression.

Sources 46, 48

"Yoga can cure depression"Mixed evidence

Yoga reduced symptoms by a moderate amount on average, with very low certainty, and in diagnosed depression it wasn't clearly better than other activities. No trial shows it cures depression on its own.

Sources 5, 6

"Yoga works as well as antidepressants, so I can stop my tablets"Mixed evidence

The only direct comparison is one small 2000 trial of a breathing practice in hospital, and the network analysis warned it wasn't designed to compare exercise with medicines. The NHS says: "Do not stop taking an antidepressant suddenly or without talking to your doctor first."

Sources 13, 5, 9

"Yoga is better than therapy"Mixed evidence

The trials comparing yoga with talking therapy are few, small or indirect, and too small to tell whether either is better.

Sources 10, 11, 12, 41

"Certain poses, such as backbends and inversions, lift depression"Mixed evidence

No trial has compared poses. One small trial taught classes that emphasised backbends, standing poses and inversions and found less depression than a waiting list, but it didn't test those poses against others, and the other trial classes mixed many poses with breathing and relaxation.

Sources 49, 50

"Only gentle yoga suits depression"Mixed evidence

Gentle hatha helped, but so did heated and Bikram-style classes, and in the network analysis vigorous exercise did a little more than light. Choose what you'll keep doing.

Sources 20, 23, 25, 5

"Breathing techniques alone can treat depression"Mixed evidence

Sudarshan Kriya matched an antidepressant but not ECT in one small trial, and breathing-focused yoga did no better than education classes as an add-on to medicines. Slow breathing is calming, but it's a relaxation tool, not a treatment.

Sources 13, 26

"Yoga and meditation can't do any harm"Emerging evidence

Yoga trials report about as many side effects as usual care or exercise, meditation brought adverse effects in about 8% of people, most often anxiety or low mood, and a few people with bipolar disorder described agitation after particular practices.

Sources 14, 16, 15

"Hot yoga sweats out depression"Mixed evidence

Heated yoga reduced symptoms against a waiting list and Bikram yoga matched aerobic exercise, but no study shows sweating is why, and heat brings cautions with lithium and some other medicines.

Sources 23, 25