“Have you tried yoga? What about Pilates?” These questions are common refrains in self-help and wellness spaces. For example, if you’re dealing with stress, a friend, family member or even a doctor or therapist might feed you one of these lines. They mean well, but you may be tempted to scoff at the idea, especially if you don’t see yourself as a “Pilates girl” compared to everyone else under that hashtag on TikTok.
But one psychologist urges you to reconsider your resistance to trying these two low-impact workouts. Both types of exercises—and movement more generally—have psychological benefits.
“It’s easy to roll your eyes when something gets overhyped, but the science behind movement and mental health is actually pretty solid,” Dr. Sanam Hafeez, Psy.D., a neuropsychologist and the director of Comprehend the Mind, tells Parade.
You’ve likely heard of a “runner’s high,” but that can apply to many types of exercise. She points out that physical activity not only triggers the release of endorphins but also increases dopamine and serotonin, neurotransmitters that can make you feel pleasure and happiness. Dr. Hafeez, backed up by other research, also points out that workouts can directly lower the stress hormone cortisol, which, when chronically elevated, “wreaks havoc on mental health.”
“So while the ‘just try yoga’ advice can feel dismissive, the underlying idea that moving your body shifts your mental state is genuinely hard to argue with,” the neuropsychologist notes.
Specifically, what are the mental health perks of these two workouts? Is one better than the other for your cognitive well-being? Dr. Hafeez shares more insights on seven psychological benefits of Pilates and yoga.
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Pilates vs. Yoga: Is One Better for Mental Health Than the Other?
“Honestly, neither one is clearly ‘better,'” Dr. Hafeez notes. “They just work differently depending on what you need.”
The neuropsychologist explains that yoga focuses primarily on breathwork, flexibility and meditation, so it’s especially helpful for building mindfulness and soothing an anxious mind.
While more research is needed, certain data suggest that yoga can play a valuable role in treating many mental health issues, including anxiety. And while yoga is often praised for its psychological benefits, Pilates sometimes gets discounted. Dr. Hafeez wishes it wouldn’t.
“Pilates tends to get underestimated as a mental health tool, but its emphasis on controlled, intentional movement creates a strong mind-body connection that can seriously help with depression and low energy,” she explains.
Indeed, studies indicate that Pilates can help people with stress or other “psychological symptoms” who can do light to moderate exercise.
The bottom line?
“Both practices have been shown to reduce stress effectively, so the choice really comes down to your personal preferences and goals,” Dr. Hafeez notes. “The one that’s best for your mental health is simply whichever one you’ll actually enjoy and stick with consistently.”
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Can Exercise Help Heal Trauma?
Dr. Hafeez says that exercise is more than a tool for your physical health and can help your body and mind recover from trauma.
“The body and mind aren’t separate systems,” she notes. “They’re in constant conversation, so what you do physically literally shapes how you feel emotionally. Trauma, anxiety and depression all tend to live in the body as tension, shallow breathing and disconnection, and movement can help reverse that.”
She notes that physical activity can help regulate the nervous system, which trauma often throws out of balance.
“Activities like yoga, running or even walking can reduce cortisol levels and help you feel safer in your own body,” she explains. “Trauma is often stored physically, so moving your body is actually one of the most direct ways to process and release it.”
Research suggests that physical activity after traumatic events can improve someone’s physical and mental health, and other studies indicate that exercise can lower PTSD symptoms.
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Are Pilates and Yoga Good for the ADHD Brain?
Dr. Hafeez regularly treats people with ADHD and says Pilates and yoga can be surprisingly helpful for the condition, but they’re not a cure-all.
“The structured, repetitive movements in Pilates help train focus and body awareness, which are two things the ADHD brain genuinely struggles with,” she notes. “Yoga’s breathwork and mindfulness components can calm the nervous system and reduce the hyperactivity and impulsivity that come with ADHD.”
However, she clarifies that slower or more meditative styles of yoga, like restorative or Yin, might frustrate someone with ADHD. She says faster, more dynamic classes are more likely to hold the attention of a person with this neurodivergence.
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7 Key Psychological Benefits of Doing Pilates and Yoga, According to a Psychologist
1. Stress reduction
Life is stressful, and Dr. Hafeez says regularly practicing yoga, Pilates, or a mix of both can provide an antidote.
“Both practices activate the parasympathetic nervous system, essentially hitting the ‘rest and digest’ switch in your body,” she explains. “Controlled breathing and intentional movement lower cortisol levels over time. Even a single session can leave you feeling noticeably calmer.”
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2. Reduced anxiety
When you have anxiety, you may ruminate about the past or angst about the future. Yoga and Pilates can counteract these thoughts.
“Focusing on breath and movement pulls your attention away from anxious thoughts and into the present moment,” Dr. Hafeez explains. “This interrupts the mental loop that anxiety loves to run on. Over time, your nervous system actually learns to default to a calmer baseline.”
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3. Improved mood
Since yoga and Pilates can lower stress and anxiety, it’s likely unsurprising to learn they can serve as a natural mood-booster.
“Movement of any kind releases endorphins, but mindful movement adds an extra layer of emotional regulation,” Dr. Hafeez says. “You finish a session feeling accomplished, grounded and more positive. Consistency builds a reliable mood-lifting routine your brain starts to count on.”
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4. Better sleep
Sleep is vital to your physical and mental well-being. It repairs cells and helps you feel more alert, focused and happier. Doing yoga or Pilates at some point during the day—or even before bed—can help you catch the Zzz’s your body and mind need.
“Both practices reduce the physical tension and mental chatter that keep people awake at night,” Dr. Hafeez points out. “Yoga in particular has been shown to improve sleep quality through its relaxation techniques. Better sleep then feeds back into better mental health overall.”
5. Increased self-esteem
Yoga and Pilates aren’t high-impact, so they’re often pegged as “too easy.” But you’ll learn and grow on the mat, to the benefit of your psychological health.
“Mastering a new pose or exercise builds a quiet but real sense of confidence,” Dr. Hafeez states. “You start to feel more capable and connected to your body. That relationship with yourself gradually shifts in a more positive direction.”
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6. Sharper focus and mental clarity
Since you’re sleeping better thanks to yoga and Pilates, you may be less tempted to reach for yet another cup of coffee. And don’t worry—your focus won’t suffer.
“Pilates especially demands full concentration, which trains your brain to stay present,” Dr. Hafeez says. “Yoga’s mindfulness component strengthens the same mental muscle in a different way. Regular practice can carry that sharpness into your everyday life and work.”
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7. Emotional resilience
Have you ever done a crow pose or held the pigeon pose for five minutes in Yin yoga? Perhaps you’ve done the hundreds more than once in a Pilates session. If you have, you likely know neither yoga nor Pilates is always comfortable. But there’s a mental benefit in the discomfort.
“Sitting with a difficult pose teaches you to stay calm under discomfort, a skill that transfers directly to real-life stress,” Dr. Hafeez says. “Both practices build a stronger mind-body connection that helps you process emotions rather than suppress them. Over time, you simply become harder to rattle.”
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Sources:
- Dr. Sanam Hafeez, Psy.D., is a neuropsychologist and the director of Comprehend the Mind.
- The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology.
- The Future of Yoga for Mental Health Care. International Journal of Yoga.
- Benefits of Pilates on Depression, Anxiety, and Stress: An Observational Study Comparing People Practicing Pilates to Non-Active Controls. Healthcare.
- Relationship between physical activity and individual mental health after traumatic events: a systematic review. European Journal of Psychotraumatology.
- Exercise Intervention in PTSD: A Narrative Review and Rationale for Implementation. Frontiers in Psychiatry.
