Yoga and the Nervous System
Here you’ll find the resources and recordings from Week 1 of Yoga for Wellness.
Practice Recordings
Practice Recordings
Going Deeper: Yoga and the Nervous System
Prefer to listen?
Listen to this section instead:
The nervous system includes the brain, spinal cord, nerves and nerve pathways. The autonomic nervous system is the part that regulates many automatic functions such as heart rate, blood pressure, breathing and digestion.
The nervous system is like your body's alert system, always on the lookout for potential dangers in the world around you. When it senses a threat, it triggers a stress response called 'fight or flight'. This response gears you up for quick action, making changes in your body to get you ready. Once the danger is gone, the nervous system is supposed to calm down, and the stress response should settle. However, many of us find ourselves stuck in a continual stress response or heightened alertness, also known as physiological hyperarousal.
The body can respond not only to immediate physical danger, but also to perceived, remembered or anticipated threats. When we interpret a situation as threatening, our body responds as though that situation is dangerous, even if isn’t. During ‘fight or flight’ our bodies release stress hormones such as adrenaline and cortisol. When this response is frequent or prolonged, it can contribute to anxiety, sleep disturbance, fatigue, increased reactivity and other stress-related symptoms.
Our body's functioning is highly responsive to heightened alertness triggered by factors such as accidents, traumas, emotions, or even events we find stressful in our daily routine. This heightened state of alertness can lead to a cycle where stress generates more stress. The way we live our daily lives directly affects how our nervous system operates.
During significant stress, the brain becomes more focused on detecting danger and reacting quickly. At the same time, our ability to think clearly, see the bigger picture and make considered decisions can be reduced. This can lead to limited thinking, panic, quick reactions, and even aggression. Unfortunately, during these intricate situations, we lose the very abilities we need the most: the power to think logically and creatively, and to consider the bigger picture rather than acting impulsively and making hasty decisions.
During the menopause transition, changing hormone levels can affect sleep, mood, temperature regulation and our experience of stress. Supporting the nervous system and reducing chronic stress can therefore be particularly valuable during this stage of life.
So, what's the yogic remedy to break this stress cycle? Enter the autonomic nervous system's other arm: the 'rest and digest' response, responsible for relaxation.
Hatha yoga is about creating balance between these two arms, these two aspects of ourselves.
|
Sympathetic Nervous System (Stimulating)
Fight or flight Active Accelerator Expends energy Short term survival Prepares for external action Speeds up heartbeat Speeds up breathing rate Increases blood pressure Gastric secretions lowered Peristalsis disturbed Extroverted Left hemisphere of the brain Right nostril flow (Pingala Nadi) Activity Doing Ha (sun) |
Parasympathetic Nervous System (Pacifying)
Rest and digest Passive Brake Conserves energy Long term survival Directs energy toward internal processes Slows down heartbeat Slows down breathing rate Lowers blood pressure Gastric secretions normalized Normal peristalsis Introverted Right hemisphere of the brain Left nostril flow (Ida Nadi) Rest Being Tha (moon) |
The first step in creating this balance is to learn how to consciously relax. The second step is to practice this on a regular basis.
Why is regular practice essential? It’s all about rewiring our brain. Neuroplasticity is the brain’s capacity to transform with experience. Neuroscientists are uncovering that with repeated practice of a skill or technique, the brain makes new neural networks. The mind, brain, and the body, and therefore our emotional patterns, are capable of change. This is very exciting! We are never stuck in a particular way of being. When we take a positive tool and practice it repeatedly we forge new, positive emotional pathways that help release self-limiting behaviors.
Relaxation is not just sitting on the couch and having a cup of tea, though this may provide an important break in our day. True relaxation is deeply therapeutic, involves muscular relaxation and quieting or lowering reactivity in the mind. The following practices help cultivate this experience. Regularity is the key!
Breath Regulation involves focusing on your breath and gently adjusting its pace. Slow, comfortable breathing can support parasympathetic activity and help reduce physiological arousal. You can slow your breath anytime to greatly reduce emotional reactivity. Focusing on the breath also has the benefit of helping bring us back to the present moment.
Yoga Nidra is a guided relaxation technique practiced lying down. Originating from an ancient tantric method called nyasa, it systematically relaxes and purifies physically, mentally and emotionally. This practice can lead to a tranquil state where the body rests while awareness remains active, delving through layers of the mind.
Restorative Yoga is resting comfortably in well supported poses, deeply soothing the nervous system and invoking profound states of relaxation, insight and replenishment. As positions are held, layers of tension and holding can melt away, encouraging the body to self repair. The mind naturally quiets while the body lets go.
There are many practices that positively impact the nervous system. We are starting with just a few. Other practices include meditation, developing mental focus, and learning to stay present with direct experience, a skill that is developed in the physical embodiment of yoga.
Why is regular practice essential? It’s all about rewiring our brain. Neuroplasticity is the brain’s capacity to transform with experience. Neuroscientists are uncovering that with repeated practice of a skill or technique, the brain makes new neural networks. The mind, brain, and the body, and therefore our emotional patterns, are capable of change. This is very exciting! We are never stuck in a particular way of being. When we take a positive tool and practice it repeatedly we forge new, positive emotional pathways that help release self-limiting behaviors.
Relaxation is not just sitting on the couch and having a cup of tea, though this may provide an important break in our day. True relaxation is deeply therapeutic, involves muscular relaxation and quieting or lowering reactivity in the mind. The following practices help cultivate this experience. Regularity is the key!
Breath Regulation involves focusing on your breath and gently adjusting its pace. Slow, comfortable breathing can support parasympathetic activity and help reduce physiological arousal. You can slow your breath anytime to greatly reduce emotional reactivity. Focusing on the breath also has the benefit of helping bring us back to the present moment.
Yoga Nidra is a guided relaxation technique practiced lying down. Originating from an ancient tantric method called nyasa, it systematically relaxes and purifies physically, mentally and emotionally. This practice can lead to a tranquil state where the body rests while awareness remains active, delving through layers of the mind.
Restorative Yoga is resting comfortably in well supported poses, deeply soothing the nervous system and invoking profound states of relaxation, insight and replenishment. As positions are held, layers of tension and holding can melt away, encouraging the body to self repair. The mind naturally quiets while the body lets go.
There are many practices that positively impact the nervous system. We are starting with just a few. Other practices include meditation, developing mental focus, and learning to stay present with direct experience, a skill that is developed in the physical embodiment of yoga.
ABDOMINAL BREATHING
Read the handout
Read the handout
YOGA NIDRA AND SANKALPA
Read the handout
Read the handout