Beyond Endorphins and the Runner’s High: Where Does Yoga Fit In?

I don’t know about you, but I love to have my understanding of some aspects of being human challenged or expanded by the newest discoveries and research. If you are like me, you have long heard that one reason we feel good after a run or challenging hike is the release of endorphins in the brain. Endorphins are natural opioids found in the brain and are 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, exponentially expanding what we know about endorphins. Some are well-known neurotransmitters, and 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 wellbeing during and after exercise.

Beyond Endorphins: What Else Gives Us That Post-Exercise High?

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.

The Origins of Our Feel-Good Chemicals 

Daniel Lieberman, PhD, author of the book Exercised, believes 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. Is there a formula for experiencing the sense of well-being and motivation that this cocktail of substances provides?

How to Wake Up Endorphins and Beyond

It 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 vigorous vinyasa practice, have the same effect, but it is possible!

Stay the Course for at Least Three Weeks

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 three weeks before it starts to actually feel rewarding.

Exercise with a Group

Adding others to your exercise routine doubles the release of oxytocin! Yoga classes 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 I am motivated to return for more! It seems to be hitting the effects of all the components of the wellbeing cocktail.

Can Yoga Influence the Feel-Good Response?

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 now show that yoga also stimulates the release of endocannabinoids!

Next time you hit the mat, note how you respond to your yoga practice. You, too, may be availing yourself of this evolutionary response to moderate physical activity and getting that enhanced sense of wellbeing and motivation to come back and do it again soon.