We live in a world that often measures progress by outward success; our inner battles either go hidden or get overlooked. Post-Traumatic Stress Disorder (PTSD) is a mental health battle many experience — often invisible, yet profoundly affecting millions worldwide. Despite decades of research underscoring its biological, psychological, and social ramifications, PTSD remains a condition shrouded in stigma and misunderstanding. As individuals as well as communities’ grapple with the collective consequences of traumatic occurrences, the importance of addressing PTSD with compassion and awareness has become more essential. Dr Ishan Shivanand, a mental health researcher and the Founder, Yoga of Immortals takes us through it.
PTSD is a psychiatric condition caused by an extremely terrifying or stressful event, foten termed as trauma. The symptoms, classified by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), manifest as: intrusive memories, persistent avoidance of reminders of the trauma, negative changes in mood and cognition, and heightened arousal or reactivity. These symptoms can be chronic and debilitating, often disrupting an individual’s ability to live a fulfilling life.
As our understanding of PTSD evolves, so does our approach to its treatment.
Conventional methods, such as psychotherapy and medication, have long been the cornerstone of PTSD care. However, the limitations of these approaches, coupled with the growing interest in holistic health, have led to an increased exploration of complementary interventions. Among these, a combination of yogic techniques, breathwork and meditation stand out as promising alternatives for alleviating PTSD symptoms. They offer a non-invasive, non-pharmacological pathway to healing—one that is deeply rooted in traditional Indian Knowledge Systems.
Yoga and meditation: a path to inner peace
Yoga is a holistic practice that integrates breath control, meditation, movement and relaxation-based interventions. Research has shown that yoga helps regulate the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis, which are often disrupted in PTSD sufferers. By enabling somatic regulation and enhancing body awareness, yoga empowers individuals to reflect rather than react to difficult emotional states, thereby improving emotional regulation.
Similarly, meditation offers a means to confront the often-overwhelming thoughts and memories associated with PTSD. Mindfulness meditation, for instance, encourages practitioners to observe their thoughts and feelings non-judgmentally, enabling a present-focused awareness that can reduce cognitive distortions and avoidance behaviours. Mantra-based meditation, on the other hand, helps cultivate focused attention, enabling individuals to gain control over intrusive memories and shift their focus toward coping strategies.
These mind-body practices have been shown to address several domains of PTSD. By promoting exposure to distressing thoughts in a controlled environment, facilitating cognitive change, enhancing attentional control, and encouraging self-management, yoga and meditation provide a comprehensive approach to healing.
There are also certain structured programmes whose contributions towards the process of healing cannot easily be undermined, especially when it comes to giving access to evidence-based yoga and meditation practices, and enabling individuals to tap into their innate capacity for healing. Based on the ancient yogic sciences of the Indian Knowledge Systems, programmes like Yoga of Immortals (YOI) for instance, with their subtle yet powerful intervention, exemplify how traditional practices can be adapted to meet the needs of modern-day trauma survivors.
Healing from within
Fear is often at the root of PTSD—fear of reliving the trauma, of being judged, and of never finding peace. Yet, as many have discovered, the key to overcoming this fear lies within. By turning inward and embracing practices like yoga and meditation, individuals can begin to heal from within, addressing the very root of their suffering.
The journey to healing from PTSD is not easy, but paramount. As we continue to raise awareness about PTSD in our communities, it is essential to recognize the value of complementary approaches that honour the whole person.
Yoga and meditation, grounded in traditional medicine, offer a path to healing that is both timeless and timely. Through these practices, individuals can learn to face their fears, embrace their vulnerabilities, and ultimately find peace in the present moment.
Healing from PTSD is about more than just managing symptoms; it is about reclaiming one’s life. As communities, we must support those on this journey, enabling an environment where healing from within is not just possible, but celebrated.
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