The effects of yoga exercise on stress relief capacity and emotional changes: a systematic review and meta-analysis

Background Emotional stability is a central pillar of mental health, and prolonged exposure to negative emotions (depression, anxiety) and stress can lead to impaired social functioning and disruptions in the emotion regulation system, which in turn affects psychological well-being. Objective The purpose of this study is to examine the combined benefits of yoga practice for emotional regulation and stress reduction through meta-analysis, while exploring the effects of various moderating factors. Methods This study was searched through Pubmed, Embase, Ovid MEDLINE and Cochrane library databases in January 2026. Randomized controlled studies using yoga as an intervention and anxiety, depression, and stress as indicators were included. Risk of bias was reported faithfully according to the Cochrane risk of bias rating requirements and labeled with the GRADE system evaluation level of evidence. Random-effects models were employed to perform effect size (ES) pooling, examine publication bias, and conduct subgroup analyses and regression analyses. Results Included 30 controlled experimental studies involving 2,288 participants (age: 13 to 82 years). Compared with control groups, yoga interventions improved stress (ES = −0.54, Low-level Evidence), anxiety (ES = −0.52, Low-level Evidence), and depression (ES = −0.50, Low-level Evidence). Subgroup analyses and regression analyses indicated that age was a significant moderator of stress levels. Conclusion Yoga practice has been proven effective in reducing stress and alleviating symptoms of depression and anxiety. As age increases, yoga interventions yield greater effectiveness in stress reduction. In the future, yoga should be considered as a complementary therapy for promoting mental health. Systematic review registration PROSPERO, identifier (CRD420251044568).