At The Bespoke Clinic, we believe that lifestyle practices can have a profound impact on health and wellbeing. While we no longer run yoga classes ourselves, we continue to recommend yoga as an evidence-based approach to supporting physical, hormonal, and emotional balance.
If you’re considering starting yoga in Newcastle or simply want to understand its benefits, this page outlines the science behind yoga, the different styles available, and how it connects with areas such as stress, hormones, and vagus nerve function.
One of the most researched benefits of yoga is its effect on stress. Cortisol, the body’s main stress hormone, plays a vital role in energy, focus, and survival. However, when cortisol is chronically elevated, it can lead to fatigue, poor sleep, weight gain, and hormonal disruption.
- Yoga and cortisol reduction – Multiple studies show that yoga can reduce cortisol levels, supporting resilience to stress and improving mood.
- Finding balance – While gentle yoga helps reduce stress, very intense or prolonged practice (such as advanced power yoga) may temporarily increase cortisol. Listening to your body ensures yoga remains restorative rather than depleting.
The vagus nerve is the body’s main “rest and digest” nerve. It regulates heart rate, digestion, and the stress response. Low vagal tone has been linked with anxiety, poor gut health, and inflammation.
Yoga directly influences vagal tone through:
- Slow, diaphragmatic breathing (pranayama)
- Mindful movement combined with exhalation control
- Meditation and body awareness
By stimulating the vagus nerve, yoga helps regulate stress, improves digestion, and supports emotional wellbeing.
Yoga has been studied for its influence on the endocrine (hormonal) system. While not a replacement for medical care, it can be a supportive tool for:
Menstrual health – Some studies suggest yoga may improve cycle regularity and reduce symptoms of PMS.
Menopause – Gentle and restorative yoga has been shown to ease hot flushes, improve sleep, and support bone health.
Thyroid and adrenal balance – By reducing stress and supporting vagal function, yoga may indirectly improve thyroid and adrenal health.
Yoga is not “one size fits all.” Different practices influence the body and mind in unique ways:
- Restorative yoga or yin yoga – Calms the nervous system, reduces stress, and supports recovery.
- Hatha yoga – A gentle, accessible form suitable for beginners, balancing strength and relaxation.
- Vinyasa or ashtanga yoga – Dynamic and flowing, these build strength and stamina, but may increase cortisol if overdone.
- Pranayama (breath-focused yoga) – Especially effective for vagus nerve stimulation and stress regulation.
Choosing the right style depends on your current health, energy levels, and goals. For those dealing with chronic stress, fatigue, or hormonal imbalance, restorative and breath-focused practices are often most beneficial.
Beyond its physical benefits, yoga has strong evidence for supporting mental health. Research shows that regular practice can:
- Improve sleep quality
- Reduce anxiety and depression symptoms
- Enhance cognitive function and focus
- Promote a greater sense of calm and resilience
This makes yoga a valuable tool alongside other lifestyle and functional medicine approaches.
Scientific research continues to highlight yoga’s benefits:
- Cramer H, et al. Yoga for stress reduction and mental health: a systematic review and meta-analysis. Psychological Medicine. 2018.
- Pascoe MC, et al. Psychobiological mechanisms underlying the health benefits of yoga: A systematic review. Complementary Therapies in Clinical Practice. 2021.
- Streeter CC, et al. Effects of yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and PTSD. Medical Hypotheses. 2012
Although we no longer offer yoga sessions at The Bespoke Clinic, we believe strongly in its benefits. If you’re interested in beginning a yoga practice, we’d be happy to recommend trusted local yoga teachers in Newcastle and the surrounding area.
Please get in touch and we can help you connect with a teacher who suits your needs.
Is yoga safe if I have a health condition?
Most people can practise yoga safely, but the right style and intensity depend on your health. If you have a medical condition, it’s best to start with gentle or restorative yoga and check with your healthcare provider first.
What type of yoga is best for stress and cortisol balance?
Restorative yoga, yin yoga, and breath-focused practices such as pranayama are particularly effective at lowering stress and supporting cortisol balance. Dynamic styles can still be beneficial, but moderation is key.
Can yoga really affect hormone health?
Yes, research suggests yoga can help regulate menstrual cycles, ease menopausal symptoms, and support thyroid and adrenal health indirectly by reducing stress and improving vagal tone.
How often should I practise yoga to see benefits?
Even one or two sessions per week can make a difference. Consistency is more important than intensity, especially if your goal is stress reduction or hormone balance.
How can I check my cortisol levels?
Cortisol can be measured with blood, saliva, or urine testing. However, a single reading doesn’t always give the full picture, since cortisol naturally fluctuates throughout the day. At The Bespoke Clinic, we use the DUTCH Plus test, which maps your cortisol rhythm across the day and provides insights into how your stress system is functioning, alongside checking hormonal pathways, detox and metabolism. This helps us create a personalised plan that may include lifestyle strategies such as yoga, alongside nutrition and supplement support.
How do I know if my cortisol is high or low?
Common signs of high cortisol include feeling wired but tired, poor sleep, anxiety, and weight gain around the middle. Low cortisol may show up as fatigue, low resilience to stress, or brain fog. Because these symptoms can overlap with other health issues, proper testing is the best way to understand what’s happening in your body.
Yoga can be a powerful tool, but sometimes testing helps us understand the full picture. At The Bespoke Clinic, we use the DUTCH Plus test to assess cortisol and hormones in detail. Find our more about our hormone testing!
