How Our Nervous System Works: The Science Behind Yoga and Stress Relief

Deborah Lynn
Sep 3, 2021
4 min read

Updated: May 20, 2024

Introduction

Have you ever wondered how yoga can make you feel so relaxed and centered? The answer lies in the intricate workings of our nervous system. Understanding how our nervous system functions and how yoga influences it can help us appreciate the profound effects of this ancient practice on stress relief and overall well-being. In this post, we'll explore the basics of the nervous system, how yoga interacts with it, and the science behind yoga's stress-relieving benefits.

What is the Nervous System?

The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It is responsible for coordinating voluntary and involuntary actions and plays a crucial role in maintaining homeostasis. The nervous system is divided into two main parts:

Central Nervous System (CNS): Comprised of the brain and spinal cord, the CNS is the control center for processing information and initiating responses.
Peripheral Nervous System (PNS): Consists of all the nerves outside the CNS. It is further divided into the somatic nervous system (controls voluntary movements) and the autonomic nervous system (regulates involuntary functions).

The autonomic nervous system (ANS) is particularly important when discussing stress and relaxation. It has two main branches:

Sympathetic Nervous System (SNS): Activates the body's "fight or flight" response during stressful situations, increasing heart rate, blood pressure, and energy supply.
Parasympathetic Nervous System (PNS): Promotes the "rest and digest" response, calming the body, slowing the heart rate, and encouraging digestion and recovery.

How Yoga Influences the Nervous System

Yoga, with its combination of physical postures (asanas), breath control (pranayama), and meditation, has a significant impact on the nervous system. Here's how:

Activation of the Parasympathetic Nervous System: Yoga practices, particularly those focusing on deep breathing and relaxation, stimulate the PNS. This helps counteract the effects of the SNS, reducing stress and promoting a state of calm.
Improved Heart Rate Variability (HRV): HRV is a measure of the variation in time between each heartbeat. Higher HRV is associated with better stress resilience and overall heart health. Yoga has been shown to improve HRV, indicating a healthy balance between the SNS and PNS.
Reduction of Cortisol Levels: Cortisol is a hormone released during stress. Chronic high levels of cortisol can lead to various health issues, including anxiety, depression, and heart disease. Studies have found that regular yoga practice can lower cortisol levels, helping to manage stress more effectively.
Neuroplasticity: Yoga and meditation practices promote neuroplasticity, the brain's ability to reorganize itself by forming new neural connections. This enhances the brain's capacity to adapt to new situations and recover from stress.

The Science Behind Yoga’s Stress-Relieving Benefits

Numerous studies have explored the mechanisms through which yoga exerts its stress-relieving effects. Here are some key findings:

Mindfulness and Relaxation: Yoga encourages mindfulness, a mental state of being fully present and engaged in the moment. Mindfulness practices have been shown to reduce stress, anxiety, and depression by altering the brain's response to stress.
Regulation of the HPA Axis: The hypothalamic-pituitary-adrenal (HPA) axis is a central stress response system. Yoga helps regulate the HPA axis, reducing the overall stress response and preventing the negative effects of chronic stress.
Enhanced GABA Levels: Gamma-Aminobutyric Acid (GABA) is a neurotransmitter that inhibits neural activity, promoting relaxation and reducing anxiety. Yoga has been found to increase GABA levels, contributing to its calming effects.
Vagal Tone: The vagus nerve plays a crucial role in the PNS. Higher vagal tone is associated with better emotional regulation and resilience to stress. Yoga practices, particularly those involving deep, slow breathing, can enhance vagal tone.

How to Incorporate Yoga for Stress Relief

Here’s a step-by-step guide to incorporating yoga into your routine to manage stress:

Set an Intention: Begin with a positive affirmation or goal for your practice, such as "I am calm and centered."
Choose Relaxing Poses: Focus on gentle poses like Child’s Pose (Balasana), Legs Up the Wall (Viparita Karani), and Corpse Pose (Savasana) that promote relaxation.
Practice Deep Breathing: Incorporate pranayama techniques like diaphragmatic breathing or alternate nostril breathing (Nadi Shodhana) to activate the PNS.
Include Meditation: End your practice with a short meditation session to further calm the mind and body.
Consistency is Key: Regular practice is essential for long-term benefits. Aim for at least 10-15 minutes of yoga daily.

Additional Resources

To deepen your understanding and practice of yoga for stress relief, here are some recommended resources:

Books: "The Relaxation Response" by Herbert Benson and "The Healing Power of the Breath" by Richard Brown and Patricia Gerbarg.
Online Courses: Websites like Yoga International and Gaia offer courses on yoga for stress management.
Guided Sessions: Explore guided yoga and meditation sessions on apps like Insight Timer and Calm.

Understanding the science behind how our nervous system works and how yoga influences it can enhance our appreciation for the practice and its profound effects on stress relief. Incorporating yoga into your routine can lead to a balanced, healthier, and more peaceful life.

I'd love to hear your thoughts and experiences with using yoga for stress relief. How has it helped you in your wellness journey? Please share your story in the comments below! Additionally, I offer a comprehensive guide to restorative yoga, which includes detailed information on yoga practices for stress relief. Feel free to download it now to discover more ways to integrate these transformative practices into your life.

Thank you for reading!