BDNF Study Shows How Yoga Can Spark Profound Changes in Mood and Energy

Yoga can boost your mood and improve symptoms of depression.  Timothy Burgin, long-time yoga instructor, practitioner, author, and founder of  Yoga Basics, shares a recent study that shows how practicing yoga increases mood boosting BDNF levels. He believes,  it can spark profound changes in mood and energy.

The BDNF study

A study published in the National Library of Medicine shows how yoga can  increase brain-derived neurotrophic factor BDNF levels in people struggling with depression.

BDNF is a protein crucial for brain health

It supports the survival, growth, and maintenance of neurons. Lower levels are linked to depression and increased levels are associated with improved mood and brain health.

Scientists liken it to “fertilizer for the brain”—it supports neuron growth, learning, and resilience.

This new evidence shows that practicing yoga increases BDNF—even more than aerobic workouts (like jogging, swimming, or cycling) or other mind-body practices like Qigong and mindfulness.

While weight training scored higher, Yoga’s lower-intensity makes it accessible for those with limited physical capacity or low motivation.

What’s so exciting about this new study?

• Yoga is ranked among the top three most effective interventions—outperforming mindfulness meditation and basic aerobics—for increasing BDNF in adults with depression.
• Researchers identified an optimal weekly “dose” of yoga: 2–3 sessions of 35–55 minutes per week—a routine easily attainable even for beginners.
• Yoga achieves effective mental health and BDNF benefits at lower total weekly METs-min than all of the other modalities tested! This means yoga gives you the most bang for your buck. Plus, more vigorous styles like ashtanga, power yoga, and vinyasa will be even more effective.

The power of yoga

Explains yoga instructor Timothy Burgin, “Yoga’s power for mental health lies in its ability to meet you where you are—whether you need gentle movement, deep breathing, or simple presence. This adaptability is why yoga is so effective for supporting mood and emotional balance.”

 “In my experience, even short daily yoga sessions—focusing on mindful breath and gentle postures—can spark profound changes in mood and energy. Consistency is more important than intensity.”

“Yoga teaches us to listen to our bodies and emotions without judgment. This self-awareness is often the first step in breaking the cycle of negative thoughts that can fuel depression.”

How does yoga stack up

This table is extracted from the study translating METs-min/week into practical minutes per week for each recommended exercise type.

Stand out points

Most of us seek improved mental health outcomes, even if we are well generally. Who doesn’t want to feel good most of the time, or be more resilient when we are feeling down?  Yoga is accessible to everyone. No matter your age or stage of life, you can join in the practice. Unlike other exercise types.

Yoga goes beyond the value of exercise for mood boosting though.  This practice has a profound impact on your sense of self. Your inner wellness, or spiritual well being. And this is something not measured by science. If you take all its virtues into consideration,  yoga is such a powerful way to get your body moving. boost your BDNF and mood and improve the way you see the world.

About Timothy Burgin

Timothy Burgin is a long-time yoga instructor, practitioner, author, and founder of Yogabasics.com.

As a young college student in California, Timothy was called to the path of yoga after he reluctantly signed up for a class at the local university. “The Qi Gong class’s pre-requisite was yoga,” he says with a sly grin, quickly adding, “I now see there were other plans for me”. While fearful that a yoga class would be too challenging for his very inflexible 19-year-old body, Timothy immediately fell in love with the practice.

References

Study published in the National Library of Medicine shows how yoga can  increase brain-derived neurotrophic factor BDNF levels in people struggling with depression.

Seven Ways That Yoga Helps Us As We Age