Yoga is a 5000 years old Indian health practice. It has been used for millenias to promote physical, mental and spiritual wellbeing. Yoga is a comprehensive system including the practice of: yamas and niyamas (morality, integrity, self-discipline), asanas (poses organised in sequence), pranayama (breathwork), dharana (mindfulness), and dhyana (meditation). Yoga is a preventive and useful intervention for many health conditions such as heart disease, cancer, mental health disorders, musculoskeletal functioning and chronic pain. In recent years, there has been a growing interest in the relationship between yoga and the nervous system, as researchers and practitioners alike seek to understand how this ancient practice affects the body and mind.
Understanding the Nervous System:
The nervous system is a complex network of cells and tissues that controls and coordinates all of the body's functions. It is divided into two main branches: the Central Nervous System (CNS) and the Peripheral Nervous System (PNS). The CNS is composed of the brain and spinal cord, while the PNS includes all of the nerves that extend from the CNS to the rest of the body. The nervous system is responsible for a wide range of functions, including movement, sensation, perception, thought, and emotion. It is also responsible for maintaining homeostasis, or the balance of the body's internal environment.
Yoga & the Nervous System: how does it work?
Yoga has been shown to have a number of benefits for the nervous system. One of the primary ways that yoga affects the nervous system is through its ability to reduce stress and promote relaxation. Stress is a major contributor to many health problems, including heart disease, stroke, and anxiety. Yoga has been shown to reduce stress by lowering levels of the stress hormone cortisol, promoting the release of feel-good neurotransmitters like serotonin and dopamine, and reducing overall inflammation in the body.
Another way that yoga affects the nervous system is by improving circulation. Yoga poses and breathing techniques can help to increase blood flow to the brain and other parts of the body, which can improve cognitive function and reduce the risk of cardiovascular disease.
Yoga has also been shown to have a positive effect on the Autonomic Nervous System (ANS), which is responsible for regulating the body's involuntary functions, such as breathing, digestion, and heart rate. The ANS is divided into two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS is responsible for the "fight or flight" response, while the PNS is responsible for the "rest and digest" response. When we are under stress, the SNS is activated, which can lead to a number of negative health outcomes. If the stress is chronic, the SNS is overly activated and we found ourselves into the fight of flight response constantly, which can be exhausting on the long run. Yoga has been shown to activate the PNS, promoting relaxation and reducing the negative effects of stress on the body and mind.
«Yoga stimulates different nerves in your body, especially the Vagus nerve that carries information from the brain to most of the body's major organs, slows everything down and allows self-regulation. It's the nerve that is associated with the parasympathetic system and emotions like love, joy and compassion. »
― Deepak Chopra
Some academic literature and evidence
There have been several studies that have investigated the effects of yoga on brain function. One of the most well-known studies in this area was conducted by researchers at the University of Illinois at Urbana-Champaign. In this experiment, the yoga group attended 60-minute Hatha yoga sessions three times per week for eight weeks, while the control group attended 60-minute stretching and toning sessions three times per week for eight weeks. Both groups completed pre- and post-intervention assessments of executive function, which included tasks such as inhibitory control, working memory, and cognitive flexibility. The results of the study showed that the yoga intervention group had significant improvements in executive function compared to the stretching and toning control group. Specifically, the yoga group had improvements in inhibitory control, working memory, and cognitive flexibility. The researchers also found that improvements in executive function were related to improvements in physical fitness, suggesting that the cognitive benefits of yoga may be related to improvements in physical health.
Another study investigated the effects of yoga on brain health. The researchers found that regular yoga practice was associated with positive impact on brain health, increased connectivity, cognitive functioning and emotional regulation. The studies included in the review showed that regular yoga practice is associated with increased gray matter volume in brain regions involved in memory, attention, and emotional regulation. Additionally, the review found that yoga is associated with increased connectivity between brain regions involved in cognitive function and emotional processing. The review also discussed the potential mechanisms underlying the effects of yoga on brain health, including changes in neurotransmitter levels, decreased inflammation, and increased neurotrophic factors. However, the authors noted that more research is needed to fully understand the mechanisms underlying the effects of yoga on brain health. There is promising evidence behind the neuroscience of yoga!
However, whilst these studies provide promising evidence for the potential physical and cognitive benefits of yoga, it's worth noting that more research is needed to fully understand the relationship between yoga and brain function. Additionally, it's important to keep in mind that the benefits of yoga may vary depending on factors such as the type of yoga practiced, the duration and frequency of practice, and the individual's overall health and wellbeing.
In conclusion, there is a growing body of evidence that supports the idea that yoga can have a positive effect on the nervous system. Yoga has been shown to reduce stress, improve circulation, activate the parasympathetic nervous system, and improve brain function. These findings suggest that yoga may be a powerful tool for promoting overall health and wellbeing. If you're interested in trying yoga for yourself, it's important to find a qualified instructor who can guide you through the practice safely and effectively.
● Gothe, N.P. et al. (2019) “Yoga effects on Brain Health: A systematic review of the current literature,” Brain Plasticity, 5(1), pp. 105–122. Available at: https://doi.org/10.3233/bpl-190084.
● Gothe, N.P., Kramer, A.F. and McAuley, E. (2014) “The effects of an 8-week hatha yoga intervention on executive function in older adults,” The Journals of Gerontology: Series A, 69(9), pp. 1109–1116. Available at: https://doi.org/10.1093/gerona/glu095.
Comments