Creating Nervous System Flexibility with a Regular Yoga Practice

"Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself."

In the midst of busy lives, finding an inner sanctuary becomes increasingly important. Yoga offers a pathway to connect with our inner stillness and cultivate an inner safe space that can be accessed anytime, anywhere. As we delve deeper into our practice, we discover that the benefits of our practice extend far beyond the mat.

This isn’t just some woo woo idea - it’s proven.

Let’s explore the scientific evidence supporting the notion that a regular yoga practice enhances nervous system flexibility, allowing us to effortlessly transition from fight or flight to a restful state.

The Impact of Mindfulness, Breath, and Meditation:

Numerous studies have demonstrated the positive effects of mindfulness, breathwork, and meditation on our nervous system. Research conducted in 2007 found that people who engaged in regular mindfulness meditation exhibited increased activity in brain regions associated with attention and emotional regulation. This heightened neural activity translated into improved nervous system flexibility, enabling individuals to transition more smoothly from a state of stress to a state of relaxation.

Switching from Fight or Flight to Rest and Digest:

When faced with a stressful situation, our body's natural response is to activate the fight or flight mode. This is an essential function that has protected humans since the beginning of time. However, our modern lifestyles present far more “stressful” situations from which our bodies try to protect us by shifting into fight or flight. (our brains don’t know the difference between being chased by a saber tooth tiger and showing up to a job with a grouchy, unpredictable boss… we haven’t caught up yet).

Remaining in this heightened state for prolonged periods can have detrimental effects on our physical and mental well-being. Older studies (Jevning 1978 and Lazar 2000) have shown that individuals who practice mindfulness, breathwork, and meditation regularly are better equipped to switch back into a restful state after a stressful event. These practices introduce the nervous system to the opposite of fight or flight - rest and digest. The more often it’s practiced, the stronger nervous system flexibility becomes. Meaning - you can go back to you’re relaxed baseline more quickly after a stressful situation. This ability to quickly return to a state of calm reduces the negative impact of stress on our bodies, preventing the development of chronic inflammation and fatigue, which can lead to various diseases.

If you’ve ever had a near miss situation like almost getting into a car wreck, and hours later, you were still experiencing elevated heart rate, quick breathing, and hyper vigilance - this would be an example of an inflexible nervous system. On the flip, if you had a situation like that and a half hour or so later, once you knew you were safe, all systems were back to baseline - that would be an example of a flexible nervous system.

Strengthening Your Nervous System:

Just as we strengthen our muscles through regular exercise, we can also strengthen our nervous system through consistent yoga practice. A study conducted by Kalyani in 2011 showed that individuals who engaged in a regular yoga practice experienced significant improvements in heart rate variability, a measure of nervous system flexibility. This increased flexibility allows for a more efficient response to stress, promoting a quicker return to a state of equilibrium.

By incorporating REGULAR mindfulness, breathwork, and meditation practices into our lives, we strengthen our nervous system like a muscle, allowing for a quicker return to equilibrium after stressful events. As we continue to explore the depths of our practice, we discover that our inner sanctuary becomes a constant companion, providing solace and peace in the face of life's challenges.

Taking just one yoga class per week and meditating for 5 minutes the other 6 days a week would be a perfect place to start.