Oct. 22, 2024
How Yoga Calms the Nervous System: Practices for Stress Relief and Relaxation
Yoga calms the nervous system, reduces stress, and supports relaxation through poses and breathwork.
Relax. Take a deep breath. Don’t stress. We’ve all heard these well-meaning but, let’s be honest, frustrating phrases. It’s one thing to be told to calm down, but what does it really mean to take a deep breath and magically relax? And more importantly, does it actually work?
Yoga has been around long enough in the West that it’s often touted as the go-to for stress relief and relaxation. But is it just hype, or is there real science behind it? And what’s the deal with yoga and meditation being linked to stress relief anyway—are there actual studies to back it up?
In this blog, we’re going to look at the connection between yoga, the nervous system, and how these practices are proving to be pretty effective at helping us find calm in a chaotic world. You’ll walk away with practical tips, a bit of research, and a few surprising insights into how yoga can calm the mind—and your nervous system.
The Science Behind Yoga and the Nervous System
Let’s start with the basics to understand how yoga actually interacts with your nervous system. The autonomic nervous system (ANS) is responsible for regulating all the things we don’t consciously think about—like our heartbeat, digestion, and, you guessed it, stress responses. Within the ANS, we have two key players: the sympathetic nervous system (the “fight or flight” response) and the parasympathetic nervous system (the “rest and digest” mode).
The parasympathetic nervous system is the star of the show when it comes to relaxation. It’s responsible for slowing your heart rate, calming the mind, and bringing the body back into balance after stress. When you practice yoga, especially slower, mindful movement or breath-focused practices, you stimulate the vagus nerve, a critical part of this parasympathetic response.
Why does that matter? Well, the vagus nerve runs from your brain all the way down to your gut, affecting things like heart rate, digestion, and mood. It’s the body’s built-in chill-out button. By incorporating yoga poses, breathwork, and meditation, we’re essentially pressing that button, helping to calm the nervous system and reduce anxiety.
But don’t just take my word for it—research backs this up. A study published in the Wiley journal found that regular yoga practice significantly reduces symptoms of anxiety, particularly in people with anxiety disorders. This is because yoga works on both the body and mind, gently coaxing the nervous system to relax.
Additionally, research from a study on PubMed Central highlights that yoga boosts gamma-aminobutyric acid (GABA) levels—a neurotransmitter known for its calming effects on the brain. Higher levels of GABA are linked to reduced anxiety and better emotional regulation, which explains why many people feel more balanced and at ease after a yoga session. The same study also discusses how yoga helps reduce allostatic load—the wear and tear your body experiences from chronic stress. In other words, yoga doesn’t just help you feel more relaxed in the moment; it actively protects your body from the long-term effects of stress.
Yoga Poses for Stress Relief: Simple Way to Start
Now that we’ve covered how yoga interacts with the nervous system, let’s talk about specific poses that are particularly effective for calming your body and mind. These poses aren’t just about flexibility—they’re designed to activate the parasympathetic nervous system and send a signal to your body that it’s okay to relax.
Child’s Pose (Balasana)
One of the most gentle, restorative poses, Child’s Pose helps you tune into your breath while gently stretching the back and hips. This pose stimulates the vagus nerve, encouraging the body to relax and unwind.
Legs-Up-the-Wall Pose (Viparita Karani).
This is a restorative powerhouse. By elevating the legs, you take pressure off the lower body and allow blood to circulate more freely. It’s also been shown to calm the nervous system, reduce anxiety, and even improve sleep quality. (Healthline mentions this as one of the top poses for stress relief)
Cat-Cow (Marjaryasana-Bitilasana).
This dynamic flow between Cat and Cow poses encourages gentle movement along the spine, helping to release tension in the neck and back. It’s particularly good for bringing awareness to the breath and creating a sense of balance in the nervous system
Each of these poses works to reduce stress, soothe the nervous system, and bring the body back into balance. And the best part? You can do them anywhere, anytime you need a break from the chaos.
Breathwork and Meditation for Anxiety
It’s no secret that breathing is central to yoga, but the connection between controlled breathwork and the nervous system goes deeper than you might think. Specific breathing techniques (also known as pranayama) are designed to calm the mind, reduce anxiety, and bring balance to the nervous system.
One of the most powerful techniques is diaphragmatic breathing—also called belly breathing. This type of breathwork encourages deep inhalations and exhalations, allowing the diaphragm to move freely, which signals the nervous system to relax. Studies have shown that this type of deep, slow breathing activates the parasympathetic nervous system and reduces stress hormones like cortisol.
Another great technique is alternate nostril breathing (Nadi Shodhana). It may look a bit funny, but it’s incredibly effective at balancing the nervous system and calming anxiety. This practice works by regulating the flow of breath through both nostrils, helping to balance the left and right hemispheres of the brain, and reducing feelings of stress. Research suggests that this type of breathwork can improve mental clarity and lower stress levels.
Alongside breathwork, meditation plays a key role in calming the nervous system. By focusing on the breath and bringing awareness to the present moment, meditation helps to quiet the mind, lower heart rate, and reduce the physiological symptoms of anxiety. The beauty of meditation is that it’s accessible to everyone, regardless of flexibility or physical ability.
So, whether it’s pranayama or a simple five-minute meditation, these practices are backed by science and can have a profound effect on your mental well-being.
Consistency is Key: Building a Yoga Routine to Reduce Stress
We all know that trying something once is great, but making it a habit is where the magic happens. When it comes to yoga and the nervous system, consistency is key. Just like anything else, the more you practice, the more your body and mind respond positively.
Regular yoga practice has been shown to actually rewire the brain and nervous system, creating lasting changes in how we respond to stress. Research supports that consistent yoga practice reduces baseline stress levels, increases feelings of calm, and helps the nervous system stay balanced over time.
But how do you build a consistent routine, especially when life gets busy? Start small. You don’t need a two-hour practice every day to experience the benefits. Even 10 to 15 minutes a day can make a huge difference. Try committing to a short daily practice that includes a mix of poses and breathwork focused on calming the nervous system.
If you're someone who thrives on structure, set aside a specific time each day—whether it's a quick morning stretch or a calming practice before bed. And don't forget to make it enjoyable! Choose classes or poses that you genuinely look forward to. Remember, this isn't about perfection; it's about showing up for yourself, little by little.
As your nervous system gets used to the regular practice, you'll notice the changes—feeling more grounded, less reactive, and better equipped to handle life’s daily stressors.
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