I don’t know about you, but I love to have my understanding of some aspect of being human challenged or expanded by the newest discoveries and research. If you are like me, you have heard for a long time that one of the reasons we feel good after a run or challenging hike is the release of endorphins in the brain. Endorphins are natural opioids that are found in the brain known to relieve pain.
But expanding research now reveals a whole host of substances that get released into our system when we do active exercise, adding to what we have known about endorphins exponentially. Some of are well-known neurotransmitters, others are unique molecules that mimic other substances found in nature. According to one researcher, each of these substances has a unique but complementary role in our sense of well-being during and after exercise.
So, what are they, you might be thinking? Let’s take a look:
• Endocannabinoids: These may be one of the strongest participants, naturally occurring molecules that are similar to THC found in marijuana that bind to the same receptors in our brains and result in a pleasant “high” feeling.
• Dopamine: Exercise also stimulates the release of dopamine, a neurotransmitter associated with the reward response, and may be why we are motivated to return to exercise the next time.
• Serotonin: This neurotransmitter is known for its role in combating feelings of depression. It is also released with physical activity and confers focus and calm.
• Oxytocin: Sometimes called the hugging hormone, this substance helps nurture bonding with others and cultivates a feeling of social connection.
Daniel Lieberman, PhD, author of the book Exercised, has a theory that early humans developed these responses to physical activity to help them endure long hours of hunting and food gathering to ensure their survival. However, he also points out that they were not “exercising” as we think of it today.
Well, if I want to experience the sense of well-being and motivation that this cocktail for substances provides, is there a formula?
Turns out there is some research that would suggest the following:
Stick with it for at least 20 minutes: Moderate aerobic activity for at least 20 minutes starts the release of the endocannabinoids mentioned above. It’s not certain if more aerobic forms of yoga such as a strong vinyasa practice has the same effect, but is is possible!
Stay the course for at least 3 weeks: Turns out that like the muscles of the body needing time to change and get stronger, the brain needs time to increase the output of dopamine with exercise, about 3 weeks before it starts to actually feel rewarding.
Do it with a group: Adding in others to your exercise routine doubles the release of oxytocin! Yoga class in person have this one, hands down. I wonder if Zoom classes may have a similar effect, despite not being in the same room when practicing.
Moderate aerobic exercise may not be the only path: The New York Times notes “Different types of workouts — aerobic, resistance and mindfulness practices such as yoga — release different combinations of mood-enhancing chemicals, and collectively, prime the brain to reap greater rewards.” From my personal experience, I often feel a pleasant euphoria (high?) after a good yoga class, my mind is calm and focused, I experience a feeling of social connection with my fellow students and am motivated to return again for more! Seems to be hitting the effects of all the components of the well-being cocktail.
It's worth noting here that there is growing evidence from yoga research that regular yoga practices influence most of the components discussed above, especially serotonin, dopamine and oxytocin. Even recent studies are now showing that yoga also stimulates the release of endocannabinoids!
Next time you hit the mat, make note of how you respond to your yoga practice. You, too, may be availing yourself to this evolutionary response to moderate physical activity and getting that enhanced sense of well-being and motivation to come back and do it again soon.
NYT’s article “How to Optimize Your Workout and Boost Your Mood”, July 2024