Yoga has long been recognised as a practice that unites the body, mind, and spirit. But did you know that it also has a profound impact on your nervous system? Specifically, yoga affects both the sympathetic and parasympathetic nervous systems, which play key roles in how our bodies respond to stress and relaxation.
The Effects of Chronic Stress on the Body
Our modern lifestyles often lead to chronic activation of the sympathetic nervous system. Constant exposure to stressors, whether it's work pressure, social media, or a barrage of daily news, keeps our bodies in a heightened state of alertness. Over time, this can lead to overproduction of cortisol, the body’s stress hormone, and may manifest physically as tension and or dis-ease.
Chronic tension in the tissues and organs reflects the body's attempt to deal with constant perceived threats, which in the modern world can be as subtle as checking your email too frequently or feeling overwhelmed by media. When the body remains in this heightened state for too long, it can lead to nervous system dysregulation, which affects cortisol production, breathing patterns, and even how we relate to others. This is why long-term stress can cause deeper physical and emotional challenges.
The Sympathetic Nervous System: Backbends and Fight or Flight
Whilst a lot of students come to yoga to assist with stress and tension, its interesting to note that certain yoga poses, especially backbends, can actually engage the sympathetic nervous system. This nervous system is responsible for the "fight or flight" response. For some individuals, this activation can feel invigorating, but for others, it may trigger discomfort or aversion. This reaction could be linked to past experiences or emotional responses, sometimes surfacing feelings or memories that we haven’t fully processed.
In particular, backbends may elicit a "flight" response, as the heart is exposed and the spine is bent into a shape that feels vulnerable. This is why some yogis feel a strong desire to come out of the pose quickly or even avoid it altogether. The fight or flight response, which can include freezing in place, is the body's natural reaction to stress or danger. When triggered by a yoga pose, it’s a signal that your body may be revisiting stored emotions, tension, or even trauma.
The Parasympathetic Nervous System: The Power of Relaxation
Fortunately, yoga also engages the parasympathetic nervous system, which is responsible for the "rest and digest" response. This system helps the body relax, restore, and return to a state of balance after stress. Practices like mindfulness, breath awareness, and yin yoga postures can stimulate this system, offering the body a break from the chronic stress cycle.
However its important to keep in mind that in our vinyasa classes (even hot yoga) we create a focus on balance and equanimity. Moving through a challenging sequence, with awareness, mindful breathing and staying present throughout class can help calm the nervous system, making yoga an incredible tool for managing stress. By anchoring ourselves in the breath, we activate the parasympathetic system and allow our bodies to recover from stress responses, both old and new.
Overcoming Trauma and Limiting Beliefs
Trauma can alter how the brain processes stress. Selective activation and suppression of brain regions mean that two people may have entirely different memories of the same event. This brain function plays a significant role in how trauma manifests in the body and mind. For some, revisiting certain emotional triggers can result in blackouts, persistent fear, or difficulty staying present.
Yoga offers a pathway to heal this disconnection by gently encouraging the body and mind to reengage with stored emotions in a safe, supportive environment. Breathing techniques and mindfulness practices are key tools in this healing process, helping you remain present and reduce the impact of past fears.
How Yoga Helps Restore Balance
Understanding the balance between the sympathetic and parasympathetic nervous systems can help you navigate life with more awareness and ease. To maintain balance, integrating awareness and relaxation practices into each class is essential. Through regular yoga practice, you’ll begin to notice the impact of stress fading and a sense of calm taking its place.
By tuning into your body’s responses during your yoga practice, you can start to create harmony between these two aspects of the nervous system. Whether you’re holding a backbend or resting in Savasana, each pose presents an opportunity to explore the dynamic relationship between your body, mind, and the nervous system.
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