YOGA & YOUR NERVOUS SYSTEM: Retreat to Re-Regulate

Written by: Marie T. Rogers, MPS, Ph.D., RYT

QUIET YOUR MIND

ENERGIZE YOUR BODY

RECLAIM YOUR SENSE OF PEACE

Recently, I heard the following quote and it both resonated with and deepened my understanding of how we end up asking ourselves: How did I get here? From Ernest Hemingway's novel, The Sun Also Rises, one character asks the other: "How did you go bankrupt?

The response:

"Two ways;

gradually and then suddenly."

How profoundly applicable is this quote to life? This self-reflection question of How did I get here? is usually associated with a negative outcome. We do not tend to be curious about how we achieved a high level of success because built into the success model is the incremental stages of disciplined and focused work that led one from point A to point B.

Success follows a formula and there is a conscientious effort that advances life in an onward and upward fashion. However, when life spirals downward, it usually follows this formula; gradually and then suddenly.

This trajectory is applicable to stress. When our lives feel out-of-control, it tends not to be the direct result of a formidable or overnight event, but more of a gradual succession of actions that, over time, de-emphasize self-care and health conscious habits. Healthy habits become replaced by one or a combination of the following behaviors:

working longer hours
consistently multi-tasking
getting little restorative sleep
eating "comfort" versus nutrient dense foods

The downward shift is imperceptible at first, and then, suddenly, you find yourself no longer recognizing who you are! Burnout, anxiety, depression, fatigue, listlessness, and a whole lot of other energy-depleting adjectives become the definitions of how you feel and of your life. This, unfortunately, is the story of too many of us these days. Few are reporting feeling energized, focused, and a general sense of well-being. This is affecting our nervous systems. Almost everyone can identify with the pressure of feeling overwhelmed. Too much to do and not enough time! The question, in that moment, becomes- What do I do? You can start with saying to yourself:

I can only successfully focus on one thing at one time, and by paying attention to what I am paying attention to, I will get through the actions on my To-Do list in a calmer, and more organized and efficient manner.

WHAT DOES A REGULATED NERVOUS SYSTEM FEEL LIKE?

A regulated nervous system feels balanced and stable, as opposed to feeling wired & tired. Heart rate, digestion, blood pressure and respiratory rate function appropriately. There is a sense of calmness and peacefulness within the mind and body, resulting in a strong feeling of vitality and a Joie de Vivre.

Mental clarity is strong and energy is abundant. Sleep is restorative and deep. Food cravings are in sync with healthy body demands. When these align, we feel a sense of serenity. Confidence and self-efficacy soar, while feelings of anxiety and depression ameliorate or disappear altogether.

Finding this coveted space deep within our minds and bodies requires making time for a purposeful escape; an opportunity to disengage from the demands of everyday life so as to reconnect with ourselves.

HOW CAN YOGA HELP?

Yoga, a deeply rooted, healing practice emphasizing the mind-body connection, incorporating postures, breathing, and meditation, originated thousands of years ago in India. It is ironic that its healing effect is considered "new age" when it has historically established itself as an interconnected philosophical system aimed at balancing and harmonizing both the mind and body. Yogic philosophy advances the understanding that we are energy beings and through a series of mindful movements; each connected with breath, we regulate our nervous systems. Energy easily flows, allowing for the cultivation of physical and emotional harmony.

Using magnetic resonance spectroscopic imaging, researchers at Boston University School of Medicine (BUSM) found that practicing yoga may elevate gamma-aminobutyric (GABA) levels. Why is this important? Because GABA is a natural brain relaxant that helps you feel calm.

Emphasis on the breath is ubiquitous to the practice of yoga and it is within this practice that students will be cued to focus on, find or deepen, and/or draw attention to their breath. One particular pranayama- the Ujjayi or ocean breath-is quite popular.

The breath serves as a guide communicating the internal state of the body, while breathwork refers to the various breathing techniques or exercises that focus your conscious awareness on your breath, or more specifically your inhales and exhales, for the purposes of improving emotional, physical and cognitive states, and decreasing stress. You are always just one conscious breath away from experiencing presence; from being in the moment.

Breathe in deeply to bring your mind home to your body.

-Thich Nhat Hanh

The BENEFITs PACKAGE

Stress & Anxiety Reduction

The moving meditative nature of yoga, combined with breathwork, is one of the most powerful actions we can take to help restore balance deep within our bodies.

Yoga primarily works through the activation of the parasympathetic nervous system, the component most often associated with rest & digest.

Mindfulness Enhancement

Yoga emphasizes the relationship between the mind and the body and through its movements, mindfulness is the goal. This is especially heightened in yoga's balancing poses. Balancing requires presence.

Mindfulness is the act of paying attention to the present moment with a non-judgmental attitude. It is the human ability to become fully present, without feelings of overwhelm or over-reactivity.

The more you practice being in this state of mind, the more natural it will feel and be for you. Be mindful of:

NEURONS THAT FIRE TOGETHER, WIRE TOGETHER!

This is how habits are formed. The more you practice, the more powerful these effects will be in your life.

Emotional Release

Those who have been practicing yoga for at least 3 months will often report an emotional or cathartic release. This can happen sooner but as with anything worth doing, it's the continued efforts and adherence to a disciplined practice that delivers the most profound benefits.

Self-awareness and self-discovery are essential teachings in yoga. By becoming more aware and attuned to our emotional selves, we create the necessary internal space to gently understand and process emotions.

In addition, by physically stretching and manipulating the body and therefore releasing tension and tightness, many have reported feeling more energized and focused. Through enhanced clarity, one may find an ideal solution or answer to a challenge that was quite elusive when feeling dysregulated, stressed and/or foggy brained.

In addition, certain yoga practices, such as restorative or yin yoga, focus on deep relaxation and holding poses for an extended period, allowing for introspection and the processing of emotions.

Persistent and unresolved feelings can take hold in the body creating unwanted and misunderstood sensations, such as pain, anxiety and/or a general feeling of "stuckness," resulting in the inability to move forward in one's life.

A fairly inexpensive and easily accessible intervention with a plethora of benefits and few (if any) side-effects if practiced responsibly, yoga has been shown to promote good health in as little as a few hours per week. Whether practiced privately or within a group setting, in-studio or on-line, yoga's popularity has made it increasingly available. While science has documented the benefits of yoga, it should not be used as a substitute or replacement for professional medical advice, diagnosis, or treatment.

It is important to note that individual experiences with yoga can vary, and its effects on mental health may differ from person to person.

As with most things in life, there isn't a magic pill or "cure-all" but there are strategies to help regain control of your life.