When we talk about depression, we often picture sadness or crying. But for many, depression feels less like sadness and more like a heavy blanket. Everything feels slow, thinking takes effort, and moving feels impossible. In yogic philosophy, this is known as tamas.
Tamas is the guna (quality) of inertia, darkness, and resistance to change. In modern psychological terms, it parallels what neuroscience calls hypo-arousal, characterised by parasympathetic dominance, low energy, and diminished responsiveness. From a physical perspective, this state often manifests as fatigue, postural collapse, and a general loss of muscle mass and strength as movement decreases.
When a client is in a tamasic state, the therapeutic approach must be gentle yet energising. The goal is to increase energy and lightness over time without overwhelming their system to create gradual progress.
How to practice
We begin with simple, accessible movements, even seated or lying down. Slowly, we introduce standing postures to activate the body and lift energy. Gentle backbends, like Baby Cobra or Bridge Pose, and mild inversions, such as Downward Facing Dog, can stimulate alertness and elevate mood [1].
A key mechanism here is the gentle increase in circulation and blood flow, which enhances autonomic nervous system health. Furthermore, these gentle backbends counteract the physical slump of depression. By opening the chest and lifting the gaze, we signal safety and vitality to the brain, directly challenging the postural collapse that signals defeat [1].
Breathwork is a powerful tool here, but it must be used strategically. While calming breaths will make a tamasic client feel worse, energising practices like Kapalabhati (Skull Shining Breath) or Breath of Joy can safely awaken the nervous system. The rapid exhalations of Kapalabhati work by regulating neurotransmitters and modulating stress hormones, which helps counter lethargy and low arousal, lifting energy without the need for stimulants [2].
Modern neuroscience supports this approach. Tamasic depression involves reduced activity in the prefrontal cortex and deficits in dopamine, which contribute to the slowness and lack of fine motor control people experience. In one study, people with depression who practiced yoga (with or without antidepressants) improved more than those taking medication alone. And among those doing yoga alone, the more their depression lifted, the more their levels of BDNF rose, a key marker of the brain’s ability to adapt and rewire itself [3].
For the tamasic client, we encourage short, attainable goals and end sessions with affirmations or brief reflections to reinforce progress. We must practice patience, reminding them that the heavy fog of tamas can and will lift with consistent, gentle effort. Every small movement is a signal to the brain that vitality is possible.
Click here to see how this differs from Yoga for Rajasic (Hyperaroused) Yoga.
Click here to learn why most practitioners teach ‘breathwork for depression’ wrong.
References
[1] Shapiro, D., Cook, I. A., Davydov, D. M., Ottaviani, C., Leuchter, A. F., & Abrams, M. (2007). Yoga as a complementary treatment of depression: effects of traits and moods on treatment outcome. Evidence-based complementary and alternative medicine : eCAM, 4(4), 493–502. https://doi.org/10.1093/ecam/nel114
[2] Kushwah, S., Kushwah, K., & Antiwal, M. (2025). Kapalabhati: A Scientific Analysis of its Physical, Mental, and Biochemical Effects. International Research Journal of Ayurveda & Yoga, 8(6), 22-26. https://doi.org/10.48165/IRJAY.2025.80605
[3] Naveen, G. H., Thirthalli, J., Rao, M. G., Varambally, S., Christopher, R., & Gangadhar, B. N. (2013). Positive therapeutic and neurotropic effects of yoga in depression: A comparative study. Indian journal of psychiatry, 55(Suppl 3), S400–S404. https://doi.org/10.4103/0019-5545.116313
