How Yoga Calms the Nervous System: The Science Behind Your Practice
You’ve had a stressful day, you have 20 minutes before you have something else on, and you want to do something for nervous system regulation.. what yoga postures can you do?
And why will it help?
Conscious, slow, controlled breathing
With mindful breathing techniques we are turning a naturally unconscious activity of breathing and allowing it to become a more conscious activity which can help create that single pointed focus and allow a greater meditative state. Breathing properly also allows articulation of the sympathetic nervous system ganglia which situates along the rib cage and therefore will reduce the sympathetic nervous system (fight or flight) output and increase the parasympathetic nervous system (rest and digest) output.
The position of the diaphragm which you should be mostly using to create that conscious breath allows a direct link to the heart due to its location which helps lower blood pressure and therefore again will increase the parasympathetic nervous system output.
Slow controlled breathing with the diaphragm can help activate the vagus nerve which controls the parasympathetic part of the nervous system. Activation of the vagus nerve will increase the parasympathetic outflow and allow for a more calm state. Learn more about the vagus nerve and its connection to yoga.
2. Inversions
Inversions, such as downward facing dog or shoulder stand place pressure on certain receptors on the heart which automatically lowers blood pressure and slows the heart rate, hence why it is perfect pre meditation/savasana.
Inversions also affect blood flow, as they increase the return of blood to the torso (heart and the lungs) from the lower extremities. The heart then pumps more efficiently and there is an increase in cardiac output and a reduction in sympathetic nervous system activity.
3. Forward folds
Forward folds, like childs pose or seated foward fold, opens the intercostal spaces and allows for greater space for the sympathetic nervous system ganglia (which live along the thoracic spine and control sympathetic nervous system output)- this will aid to calm the nervous system down.
Forward folds also allow a sense of calm, safety and returning to that safe innate, resting fetal position.
4. Savasana/ resting meditation
So many studies have been done around the benefits of meditation and its affect on lowering our sympathetic nervous system output.
Recent studies have shown that only 18 minutes of yoga is needed to lower cortisol levels.. so even if you just have 18 minutes.. know the differences you can make to your overall health and astronomical!
As a yoga instructor, having a deeper knowledge of anatomy for yoga teachers—especially the impact of inversion poses, pranayama, meditation and forward folds can significantly enhance your ability to guide students through these effective and calming postures.
I hope you can think about this next time you practice and enjoy the benefits for yourself and that you are giving your students!