Discover the Science Behind Why Yoga Works...
Discover the Science Behind Why Yoga Works to Calm Your Mind and Body.
From Fight or Flight to Peace and Ease: Understanding the Role of the Vagus Nerve.
By now, we all know that yoga is incredibly beneficial for our well-being. It has the power to leave us feeling calmer, more grounded, a greater sense of inner peace. But have you ever wondered why it works?
****warning I am about to get all yoga nerdy..
The answer is actually mind-blowing. It all comes down to our ancient brain and its evolutionary response. You may have heard it called the lizard brain, the animal brain, or the limbic brain. We owe a lot of gratitude to this part of the brain for keeping us alive and out of trouble. These days we live in a highly triggering society. We aren’t so worried about saber-toothed tigers, but the world these days can feel very unsafe. Anytime we feel threatened, it triggers a reaction in our sympathetic nervous system that we need to move into adrenaline based actions to overcome danger. When we feel nervous, our heart rate quickens, our pupils dilate, our stomach tightens– do we fight or do we flee?
The answer to this big question rests in the vagus nerve. Its primary function is pivotal in orchestrating the transition between the sympathetic and parasympathetic modes of the autonomic nervous system. These two branches work in opposition, with one being active while the other is suppressed. The vagus nerve originates at the base of the brain from the medulla oblongata and extends bilaterally through the throat, ear, and facial muscles. The longest of the cranial nerves establishes connections with nearly every organ from the heart to the lungs, and reaches further through the stomach and intestines.
The autonomic nervous system is a sage system designed to keep things in check. However, our trusty vagus nerve, responsible for shifting us back into the parasympathetic response (relaxation mode), can start to malfunction when we're dealing with chronic stress. Vagal dysfunction keeps us stuck in overdrive, flooding our systems with cortisol and adrenaline. The consequences of this ongoing stress and a constant overwhelm of these hormones are significant. Research suggests that living with elevated stress levels causes countless health issues widely ranging from immune diseases, digestive disorders and chronic fatigue.
phew
Yoga Practices for Relaxation and Emotional Resilience: 6 practices to tame the Nervous System.
In walks yoga, overflowing with practices and techniques for down-regulation. Breathing, moving, and awareness all wrapped up as a beautiful little gift. Consider it a precious family heirloom passed down from our ancestors. These simple practices are key to unlock the power of our parasympathetic system and relax us into tend and befriend. Taming the nervous system is a skill set we can learn to practice both on and off the mat. Now that we can get the bigger picture of why and how yoga works, let’s focus on 6 evidence-based practices that can help us improve vagal tone and effortlessly shift into the soothing parasympathetic nervous system.
1. Awareness:
Every time we show up with present moment awareness, we tone the vagus nerve and strengthen our ability to consciously access the parasympathetic system. The magic happens when we learn to recognize when we are heading into a heightened state, noticing sensations in our body.
In a pivotal moment, we can take a pause, drop into awareness and use our yoga skills to redirect any unnecessary reaction of panic. The problem increases when we weave a dramatic story around any and every event. We exacerbate the elevated stress response and perpetuate the cycle. However, by sharpening awareness through meditation, observation, and body awareness, there can be enough distance to recognize when we’re up against a trigger.
2. Yoga Asana:
Yogic practices hold the key to integrating the left and right hemispheres of your brain with conscious movement both unilaterally and bilaterally. Also poses that stimulate prime points of vagus nerve connection (Chest, Throat, Belly, Eyes,) can reset a response in the parasympathetic system.
Heart openers: Gently stimulate the vagus nerve with yoga postures that open across your chest and throat.
Bridge Pose (Setu Bandhasana)
Cobra (Bhujangasana)
Fish (Matsyasana)
Inversions: Elevating the heart over the head lowers blood pressure and activates the parasympathetic response.
Legs Up the Wall (Viparita Karani)
Downdog (Adho Mukha Svanasana)
Rag doll (Uttanasana variation)
Poses that move and massage the belly and spine: Take a five minute reset break to wake up the spine, then rest in child’s pose.
Cat/*Cow (Marjaryasana/Bitilasana)
*sometimes called dog
Child’s pose (Balasana)
Easy twist pose (Parivrtta Sukhasana)
3. Mona Lisa smile:
In yoga classes, I often remind people, even as they hold the most challenging poses, to relax the jaw, relax the gaze, relax the face – to channel Mona Lisa with her easy smile. Since the vagus nerve extends into the muscles of the face, you can increase vagal tone and move into the parasympathetic system by holding that infamous grin. This engages the social nervous system, a sophisticated branch of the vagus nerve responsible for communication since the day you were born.
Imagine yourself as a serene Buddha in those paintings, beaming a gentle face of equanimity. As you radiate that smile, feel your jaw relaxing, and let a wave of peace wash over your face. Picture it spreading across your entire head, all the way down to your shoulders, melting away any tension.
4. Drishti and Eye movements:
The digital age has set us up for physical stress time and time again. We find ourselves glued to devices, fixated on a single point for hours on end. Little do we realize that this habit can unintentionally trigger a stress response in our bodies, leaving us feeling overwhelmed and anxious. However, fear not, for there is a simple solution to counteract this problem. Consciously set break reminders and incorporate intentional eye movements into our daily routine.
Try some eye yoga to reduce anxiety, and increase vagal tone. Imagine for a moment tracing the face of a clock with your eyes, gently shifting your focus from one number to another. This simple change for our eyes, provides a refreshing break from the monotony of staring at a screen. You see, eye movements are intimately connected to the suboccipital muscles, those sneaky culprits that hold tension in our necks. And as we include bilateral eye movements, we foster enhanced communication between the left and right hemispheres of our brain. It's like a symphony of neurons firing and connecting, creating pathways of clarity and creativity.
5. Breath:
There are sensory receptors at the lower lobes of the lungs that connect to the vagus nerve. Every time we focus on taking a deep enough breath to fill the lower lobes of the lungs we bring the parasympathetic system online. It’s why taking full deep breaths is the best medicine for a moment of stress. Also, lengthening the exhale can slow the heartbeat and lower blood pressure.
The vagus nerve innervates the diaphragm. Any practice of deep breathing, whether the 3-part yogic breath or the fast action fire breath provides a pumping action to the diaphragm, enhancing vagal tone. Even a hearty belly laugh or good cry can deliver a relaxation response. Breathing deeply also improves heart rate variability, allowing us to transition from an excited state to a state of relaxation more swiftly.
3 part Breath (Dirga Pranayama)
Fire Breath Kapalabhati (Fire Breath)
Have a big laugh or a cleansing cry.
6. Singing, Chanting and Humming:
The vagus nerve has many fascinating ways of getting activated. Singing and humming allows you to tap into the vagus nerve as it passes through your larynx and pharynx, the sounding parts of your throat that bring your voice to life. Plus, there's an extra bonus: when you sing or hum, your exhalation naturally becomes longer and more complete.
It also passes right through our inner ear, making it incredibly receptive to the power of sound. Listening to music with 60 bpm allows the brain to sync with the beat, inducing alpha braves and matching a resting heartbeat.
Listen to Dj Drez, Carrie Grossman, Snatam Kaur. Or find a good playlist on spotify with music at 60 bpm.
Sit for 5-10 minutes chanting Om with the length of your breath.
Practice Humming bee breath (Barahmari)
Harnessing the Magic of Yoga: Unleash the Healing Power of the Parasympathetic System.
A harmonious vagal tone can be seen as a delicate balance between the parasympathetic and sympathetic branches of our nervous system, empowering us to resiliently navigate life's ups and downs. Extensive scientific research has revealed the astounding benefits of yoga in cultivating and enhancing vagal tone. But you don't need research to convince you of this phenomenon. You have experienced it firsthand.
Picture this: It's been a challenging day, burdened by looming deadlines and the weight of the world on your shoulders. You log into your yoga class, and as the session unfolds, something remarkable happens. Gradually, you feel the burdens lift. Your movements become fluid, your breath expands. You're tapped into that inner peace that has eluded you all day. You are nicely settled into your parasympathetic system ready to tend and befriend. You’ve got your yoga buzz going. As you continue to practice these down-regulating techniques, you carve out new neural pathways. Your brain will eagerly reach for these calming techniques when you need them the most.
