How conscious breath in yoga controls the nervous system.

It's probably fair to assume that you have practiced or taught conscious breathing in yoga classes at some point. Are you aware of how much you are impacting the nervous system with conscious breathing?

In the hustle and bustle of modern life, people often find themselves in a constant state of stress and tension. The fight or flight response, triggered by the sympathetic nervous system, takes the forefront, leading to an increase in respiratory rate and other vital signs. However, through the art of conscious breathing, a powerful tool we use in yoga, we can effectively interrupt the fight or flight response and tap into the calming influence of the parasympathetic nervous system. In this article, we'll explore the fascinating connection between conscious breathing in yoga and our body's physiological responses.

Discover why conscious breath in yoga practice can be incredibly beneficial for overall well-being.

yoga student with conscious breath in forward fold on mat

Understanding the Link Between Parasympathetic Activation and Vital Signs:

yoga anatomy school anatomical graphic of brain and spinal cord on teal

The parasympathetic nervous system, often referred to as the "rest and digest" system, works in contrast to the sympathetic nervous system. When activated, the parasympathetic response promotes relaxation and recovery. One of the immediate effects is a reduction in heart rate, blood pressure, and respiratory rate. This occurs as the body conserves energy and redirects resources to functions like digestion and cellular repair.

However, in moments of stress or danger, the sympathetic nervous system takes over, initiating the fight or flight response. The body prepares to tackle the perceived threat by releasing stress hormones like adrenaline and cortisol. This leads to an increase in heart rate, respiratory rate, and blood pressure, readying the body for action. The nervous system is well equipped to keep us safe in potentially harmful situations. However, the nervous system often cannot differentiate the threat of a bus coming towards you as you cross the street from the threat of a deadline, a conflict at work, or a sick family member. People are often living with the sympathetic nervous system turned on. This is especially true for people who have experienced trauma. If you teach group yoga classes, you can count on some (and maybe even most) of your students walking into class with an active sympathetic nervous system. They probably come to yoga to "destress" or "feel better". Good news is you can help them! Of course the physical movement plays a role in altering the nervous system, and it might just be as simple as breathing!

As yoga teachers, it's essential to understand the physiological changes that occur during the sympathetic and parasympathetic responses and their impact on vital signs.

When the sympathetic nervous system is activated:

Increased heart rate: The heart beats faster to get more blood (and therefore oxygen and other hormones) dispersed through the body.
Increased blood pressure: Pressure increases in the blood vessels to increase the blood flow through the body.
Increased respiratory rate: Faster breathing leads to more oxygen available for transfusion into the blood stream
Decreased digestion: The body conserves energy and limits the digestive process. This becomes problematic if the sympathetic nervous system is always activated.

When the parasympathetic nervous system is activated:

Decreased heart rate: The heart can slow down and work less.
Decreased blood pressure: This is important for long term cardiovascular health.
Decreased respiratory rate: The lungs and respiratory system can relax and stop overworking.
Increased digestion: With the other vital signs decreasing, attention can be put on digestion of food and overall tissue/cell repair. This is needed for healing!

yoga studdens in savasana with parasympathetic response for relaxation

Conscious Breathe in Yoga - The Gateway Well-Being

Conscious breathe in yoga practices has an impact on our nerves! Among the vital signs mentioned above, the breath is the only one we can easily & voluntarily alter. Unlike heart rate or blood pressure, which are largely regulated by the autonomic nervous system, conscious breathing allows us to take charge and influence the respiratory rate directly. If I tell you to lower your heart rate or blood pressure on command, you simply can't. However, if I tell you to slow down your breathing, you most likely can do so. In turn, your heart rate and blood pressure will likely decrease too!

Our ability to voluntarily change our respiratory rate makes breath-focused yoga practices so powerful in activating the parasympathetic response. It's a simple pathway towards a state of tranquility and well-being. The breath acts as a bridge between the conscious and unconscious aspects of our nervous system. By becoming aware of our breath and consciously manipulating it, we can influence our physiological responses.

anatomical graphic of breathing and nervous system link to parasympathetic response

Neuroscience and Mindfulness

Our nervous systems are quite complex. We have all experienced thoughts racing through our mind and some level of anxiety. This is yet another benefit of conscious breathing in yoga practices. A focus on breath cultivates mindfulness. Directing attention to the breath can help the mind to stay anchored in the present moment. This fosters mental clarity and helps reduce anxiety and rumination. This mindful state promotes a deeper mind-body connection, allowing students to better connect to their own emotional and physical state.

Conclusion:

The connection between conscious breathing in yoga and the parasympathetic response is real! By using the breath as a tool to interrupt the fight or flight response, we can create a sense of inner calm and balance in our lives. Through regular yoga asana practice with a focus on breath, we can cultivate a state of mindful awareness, nurturing both our physical and mental health. So, let's embrace the power of conscious breathing and unlock the full potential of our parasympathetic nervous system to lead a more balanced and harmonious life.

Bonus...and a little story from Dr. Trish Corley

dr trish corley yoga teacher trainer in straddle split with smile

When I first started practicing yoga, I was a proud holder of a degree in Neuroscience and license to practice physical therapy. When my yoga friends told me I had good energy, I thought they were weird. I was even hesitant to hang out with "those woo-woo yoga people." Then one day it hit me. Neuroscience is the study of nerves. And nerves are cells that are activated via energy...literal energy. I'm talking protons, ions, and such. And so I opened my mind up a bit more to those "woo-woo" yoga people....and became "one of them."
I am proud now to be leading a variety of yoga anatomy courses for the Yoga Anatomy School. If you are looking to bridge the gap between yoga and anatomy, I am here to help you.

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About the Author

Dr. Trish Corley, PT, DPT (physiotherapist), E-RYT 500, is the founder of Yoga Anatomy School and a former anatomy professor with over 23 years of clinical experience. She has been teaching and mentoring yoga teachers in anatomy and biomechanics since 2012.

Explore the Yoga Anatomy Online Course at TrishCorley.com/yoga-anatomy-course.

For more articles and insights, visit TrishCorley.com.

Conscious Breathe in Yoga: It's Neuroscience!