JOINT BASE SAN ANTONIO-RANDOLPH, Texas -- Mental fitness is more than just a buzzword in today’s high-stress world; it’s a mission-essential focus for the U.S. Air Force, as outlined in the Comprehensive Airman Fitness framework.
The CAF framework emphasizes resilience and strength across four domains: mental, physical, social, and spiritual. For Holly Middleton, a group exercise instructor at Joint base San Antonio-Randolph Rambler Fitness Center, yoga is a powerful tool that helps build mental endurance just as much as physical strength.
“Yoga has been my anchor, especially during those tough parenting moments with my teenagers,” Middleton shared. “It’s more than stretching or flexibility. It’s how I reset and quiet the mental noise. That’s what keeps me grounded.”
Science backs up what many yoga practitioners like Middleton experience firsthand. According to Harvard Health Publishing, yoga is comparable to “weightlifting for the brain.” Research shows that regular yoga practice can help brain cells develop new connections and even lead to changes in brain structure and function. These changes are linked to improved mood, sharper cognition, and greater emotional regulation, which are all key elements in CAF’s mental fitness domain.
Middleton incorporates mindfulness, breathwork, and movement into her classes to promote clarity, focus, and stress management.
“Physical activity supports better sleep, and in turn, quality sleep plays a major role in improving mental health,” said Marlin Richardson, 502d Force Support Squadron chief of fitness and sports. “Regular exercise is a natural way to relieve stress, and building mental toughness helps you push through physical challenges, not from a ‘no pain, no gain’ mindset, but by becoming more comfortable with being uncomfortable, like finishing that last rep or that final lap when mentally you think you can’t do it.”
Richardson also emphasized the importance of holistic wellness practices.
“Participating in yoga, practicing meditation or deep breathing, and even keeping a gratitude journal can all contribute to better mental fitness,” Richardson said. “It’s important to periodically refocus and re-evaluate where you are in life.”
Looking ahead, Richardson suggested that units could do more to integrate mental fitness into daily routines. “Commanders might consider promoting a ‘train the brain like a muscle’ mentality,” he said. “Incorporating mental focus drills or mindfulness exercises into physical training could help normalize terms like ‘mental readiness’ and ‘resilience training.’ Even offering access to mindfulness apps could go a long way.”
As the Air Force continues to prioritize comprehensive wellness, practices like yoga offer a proactive, accessible way to cultivate mental fitness, on and off the mat.