Yoga, which means union, connects the mind and body through the breath. Pranayama breath work connects the mind and body Through physical movement, you can explore sensation as it arises in your body by developing awareness of what muscles are being challenged, stretched, or released. Yoga offers many opportunities to experience interoception and stimulate the vagus nerve. Knopik says that increasing your vagal tone could reduce the symptoms of nervous system dysfunction, such as feelings of anxiety. Yoga also increases vagal tone, which means your body is able to relax sooner after stress. “Practices that increase interoception enable a person to distinguish between safe and fearful or dangerous situations,” Knopik says. Yoga stimulates the vagus nerve by enhancing interoception, or how we perceive sensations arising in the body. “The parasympathetic nervous system helps us to feel safe and calm, and various aspects of yoga help to stimulate it,” says Valerie Knopik, PhD, a psychologist, professor at Purdue University, and yoga instructor at Yoga Medicine based in Indianapolis, Indiana. One way to stimulate the vagus nerve is through practicing yoga. This system regulates your physiological functions, like heart rate and digestion.Īccording to research, stimulating the vagus nerve - a key part of the rest-and-digest system - is key to modulating the fight, flight, or freeze stress response. This means your body has a heightened reaction to perceived threat, leading to anxiety responses such as agitation, stress, and heart palpitations.Īs a consequence, you also have an underactive parasympathetic nervous system, or your rest-and-digest system. If you live with chronic anxiety, your nervous system - specifically your sympathetic nervous system, also known as the fight, flight, or freeze system - is operating in overdrive. The practice can be modified to accommodate bodies of all types, abilities, and backgrounds.
Yoga is an accessible, adaptable practice you can do from the comfort of your own home. 2.The 2021 State of Mental Health in America Report shows that the number of people seeking help for their anxiety disorders has skyrocketed during the COVID-19 pandemic, so right now, the need for effective anxiety management is especially high. Take a break and repeat the posture two more times. It secures the posture and it starts the strengthening process. In yoga, this is called the Abdominal Lock. When you exhale, engage your abdominal muscles. Feel the breath rise to fill up your lungs. Inhale to maintain the length in your back. Breathing is key to this pose and most yoga postures.
Hold the posture while taking deep breaths. But this version is quite effective and is a good starting point. Boat Pose is a V-shape, typically practiced with legs and arms fully extended. If needed, hold onto your bent knees with your hands to maintain the lengthening in your spine. Flex your feet to keep your legs activated. Keep leaning back until you're able to lift your feet off the floor. Sit up tall to lengthen your spine then slowly lean back while bending your knees. Start this yoga pose seated with your legs extended out in front of you. It is a stationery posture that improves stability and mobility. A standard yoga pose that can build core strength is Boat Pose.
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