While the benefits of yoga for stress reduction and mental well-being are widely known, the fascinating question remains: what are the unique biological mechanisms that underpin this ancient practice's ability to foster a sense of calm and equilibrium?
Enter Polyvagal Theory
Developed by Dr. Stephen Porges, the polyvagal theory explains how the vagus nerve—one of the main nerves connecting the brain to the body—is key in determining our physiological state at any given moment. This mind-body superhighway constantly scans our surroundings and sends signals to the rest of our body about whether we're feeling pretty chill and safe or if we need to go into full-on "terror alert" survival mode.
The problem is, in our fast-paced, stress-filled world, many of us are running around with our vagus nerves stuck in heightened survival mode, telling our bodies to remain vigilant and on high alert even when true danger isn’t present. This physical state of unease can contribute to sleep and digestive problems, feelings of anxiety, and other mental health challenges.
Enter Yoga
Through mindful breathing exercises, physical postures, meditation, and present-moment awareness, yoga essentially acts as a "vagus nerve soother." It sends powerful neurological signals that it’s safe to transition out of a stressed survival state, signaling, “Oh hey, I’m actually totally fine right now.” Once in this vagal state of relaxation, openness, and connection, your brain and mind can finally get some relief from worry and negative thought loops.
Yoga's benefits can be realized for both mental and physical health extend beyond the mental realm. Its controlled breathing techniques directly stimulate the vagus nerve's pathways, leading to a slower heart rate, lower blood pressure, and a restored sense of calm. The postures and movements also affect the connective tissues around the vagus nerve and help to release stored physical tension. This comprehensive mind-body practice brings awareness to the present moment, reassuring your brain that you are safe and not under threat.
The controlled breathing techniques help directly stimulate the vagus nerve's pathways for slowing heart rate, lowering blood pressure, and restoring calm. The postures and movements affect the connective tissues surrounding the vagus nerve, helping release physical tension. The whole mind-body practice pulls your awareness into the here and now, making your brain consciously register that you are not under threat in this present moment.
Yoga. Mental Health. Polyvagal Theory.
From the polyvagal perspective, many mental health issues stem from a disconnect between our cognitive mind and our physiological state of chronic stress and defensiveness. By using yoga tools to tap into the vagus nerve's "safety" circuitry, we can bring our minds and bodies into a state of unified, grounded ease.
While yoga alone isn't a panacea, it offers a powerful mindfulness-based approach for self-regulating your autonomic nervous system and facilitating your innate capacity for well-being. By honoring the mind-body wisdom of both ancient yoga and modern polyvagal theory, you can begin finding more presence, peace, and resilience amid life's inevitable stresses.
If you want to take a deeper dive into polyvagal theory and yoga, we highly recommend these two articles.
Sullivan MB, Erb M, Schmalzl L, Moonaz S, Noggle Taylor J, Porges SW. Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. Front Hum Neurosci. 2018;12:67.
Porges, S. W. (2022). Polyvagal Theory: A Science of Safety. Frontiers in Integrative Neuroscience, 16. Retrieved from https://www.frontiersin.org/articles/10.3389/fnint.2022.871227
If you’re a healthcare professional, we invite you to attend “From Fight to Flight to Flow: Regulating the Nervous System with Polyvagal Theory & Yoga,” a weekend retreat in Landgrove, VT, Dec 6 -8, 2024, with author, researcher, physical therapist, and yoga therapist Dr. Marlysa Sullivan.
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