Recently, the convergence of neuroscience with ancient wisdom practices has revealed new insights into how yoga can deeply influence our nervous system and overall health. A significant perspective in this field is polyvagal theory, pioneered by Dr. Stephen Porges. This theory provides valuable understanding of how yoga can effectively promote resilience, emotional balance, and social bonding.
Understanding Polyvagal Theory
Polyvagal theory expands our understanding of the autonomic nervous system beyond the traditional "fight or flight" and "rest and digest" responses. It introduces a third neural circuit, the ventral vagal complex, which is associated with social engagement and feelings of safety.
According to polyvagal theory, our nervous system is constantly evaluating our environment for safety or threat, a process called neuroception. This ongoing assessment influences our physiological state, emotional experiences, and behavior. The theory identifies three main states:
Ventral Vagal State (Safe and Social): Associated with feelings of safety, connection, and calm.
Sympathetic State (Mobilization): The classic "fight or flight" response.
Dorsal Vagal State (Immobilization): A shut-down or freeze response to extreme threat.
Polyvagal-Informed Yoga
Viewing yoga through the polyvagal theory lens offers new perspectives on why and how yoga can be so effective for stress reduction and emotional regulation. Here are some key insights:
Interoception and Safety: Yoga practices enhance interoception - our ability to sense internal bodily states. This increased awareness can help us recognize when we're in a state of fight, flight, or freeze, and consciously shift towards a ventral vagal state of calm and connection.
Breath as a Neural Exercise: Pranayama practices, especially those emphasizing long exhalations, can directly stimulate the vagus nerve and promote a shift towards the ventral vagal state. This explains why conscious breathing can quickly induce feelings of calm and safety.
Postures and Nervous System Regulation: Certain yoga postures can influence our nervous system state. For example, forward folds and child's pose may promote the relaxation response, while backbends and warriors poses might support healthy mobilization.
Social Engagement and Co-Regulation: Group yoga classes can provide opportunities for co-regulation through shared experiences of movement and breath, supporting the social engagement system highlighted in polyvagal theory.
Mindfulness and Neuroception: The mindfulness aspect of yoga can help refine our neuroception, allowing us to more accurately assess safety and threat in our environment.
Polyvagal-Informed Yoga: Practical Applications
Understanding polyvagal theory can enrich your yoga practice and teaching. Here are some ways to incorporate polyvagal-informed approaches:
Begin practices with grounding exercises to promote a sense of safety.
Use breath practices, especially those emphasizing extended exhalation, to down-regulate the nervous system.
Incorporate movements that gently stimulate the vagus nerve, such as neck and shoulder releases.
Practice and teach with an emphasis on interoceptive awareness.
Create opportunities for social connection in group settings, even in virtual classes.
Polyvagal-informed yoga: Emerging Research
Researchers have begun to explore the connections between yoga, polyvagal theory, and health outcomes:
- A 2021 study published in the International Journal of Yoga Therapy found that a polyvagal-informed yoga therapy intervention showed promise for reducing symptoms of PTSD in veterans (Sullivan et al., 2021).
- Research in Frontiers in Psychiatry suggests that yoga practices can enhance vagal tone and heart rate variability, key indicators of autonomic flexibility and resilience (Telles et al., 2021).
Conclusion
Polyvagal theory offers a rich framework for understanding the profound effects of yoga on our nervous system and overall well-being. By incorporating these insights into our practice and teaching, we can enhance yoga's capacity to foster resilience, emotional regulation, and meaningful connection.
Learn Polyvagal-Informed Yoga with Expert Dr. Marlysa Sullivan
Join us for our upcoming retreat, "From Fight to Flight to Flow: Regulating the Nervous System with Polyvagal Theory & Yoga," a weekend retreat in Landgrove, VT, Dec 6-8, 2024. Led by Dr. Marlysa Sullivan, this retreat will dive deep into practical applications of polyvagal theory in yoga practice and teaching.
Resources
Porges, S. W. (2021). Polyvagal Theory: A biobehavioral journey to sociality. Comprehensive Psychoneuroendocrinology, 7, 100069
Sullivan, M. B., Erb, M., Schmalzl, L., Moonaz, S., Taylor, J. N., & Porges, S. W. (2021). Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. International Journal of Yoga Therapy, 31(1), Article_13.
Telles, S., Gupta, R. K., Kumar, A., Pal, S., Tyagi, D., & Balkrishna, A. (2021). Yoga Practice in Reducing Anxiety and Depression During COVID-19 Lockdown: Possible Mechanisms. Frontiers in Psychiatry, 12, 617650.
Geller, S. M., & Porges, S. W. (2014). Therapeutic presence: Neurophysiological mechanisms mediating feeling safe in therapeutic relationships. Journal of Psychotherapy Integration, 24(3), 178–192.
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