Understanding the Vagus Nerve and How Yoga Can Influence It
As yoga teachers, we guide our students to reduce stress and impact the nervous system, for the better. But how can we deepen our understanding of the body’s physiological processes to enhance our teachings? One powerful player in this process is the vagus nerve—a key component of the parasympathetic nervous system.
The vagus nerve, cranial nerve 10, is the longest cranial nerve in the body, running from the brain stem down to the abdomen. It plays a pivotal role in regulating several bodily functions, including heart rate, digestion, immune response, and emotional regulation. It is the communication highway between the brain and many vital organs.
One of its most important roles is promoting the parasympathetic response, often called the “rest and digest” system. When activated, it helps the body relax after stress, slowing the heart rate and calming the nervous system. This is where yoga comes in—certain practices can directly influence the vagus nerve, encouraging the body to enter a calm, restorative state.
How Yoga Influences the Vagus Nerve
Yoga, particularly through breathwork, physical postures, and meditation, is a powerful way to activate and balance the vagus nerve.
1. Breathwork (Pranayama)
Breath practices is one of the most direct ways to influence the vagus nerve. Practices like ujjayipranayama (victorious breath), nadi shodhana (alternate nostril breathing), and dirgha pranayama (three-part breath) activate the parasympathetic nervous system and help shift the body into a calm state.
When we use ujjayi pranayama in yoga we are creating a conscious constriction to our glottis which is the part of the larynx consisting of the vocal cords and the opening between them. The glottis is controlled by our vagus nerve, so conscious constriction of it as done in ujjayi breathing creates an increase in vagal activity, therefore increasing the parasympathetic nervous system output.
Another amazing way we can stimulate the glottis is through chanting and singing. If we incorporate these practices into our yoga classes we can help influence the vagus nerve even more.
2. Physical Postures (Asanas)
Certain asanas also influence the vagus nerve by helping regulate the body’s stress response.Forward folds, such as Paschimottanasana (seated forward fold), gently compress the abdomen, which can activate the vagus nerve and promote relaxation.
Restorative poses, including Savasana (corpse pose), are particularly effective for activating the parasympathetic nervous system, allowing the body to move into deeper relaxation and restoration.
Inversion poses, including Viparita Karani (legs up the wall), are known to improve parasympathetic flow and reduce the sympathetic, or fight/flight response.
3.Meditation and Mindfulness
Meditation practices that emphasise mindful awareness of breath and body sensations also have a powerful impact on the vagus nerve. By focusing attention inward and slowing the breath, students activate the parasympathetic nervous system, helping to release stored tension and calm the mind.
As a yoga teacher, you can integrate mindfulness into your classes by encouraging students to stay connected with their breath. This creates a positive environment where the vagus nerve can improve its activation.
The vagus nerve plays a vital role in our overall health and well-being. By understanding how it works and incorporating breathwork, asanas, and meditation into our yoga practice, we can help activate the parasympathetic nervous system and encourage deep relaxation in our students. As yoga teachers, we are in a unique position to guide others in activating this powerful nerve, creating a space for healing, relaxation, and emotional balance both on and off the mat.
Let’s continue to use yoga to make those positive benefits for ourselves and our students that we know and love. Learn more about the vagus nerve and how we can impact it through yoga.
~ Reach out if you have any questions or comments.