You may have heard people talking about how yoga had a tremendous influence on their mental health. You may have heard that yoga helps to reduce stress, anxiety, and depression. People who practice yoga swear by its effect on enhancing mood and overall health -both mental and physical. It is recommended by many psychologists as an effective tool to relieve stress and anxiety.
But, how exactly does yoga reduce stress and anxiety?
To answer this question, first, we need to understand the sympathetic and parasympathetic nervous system.
If you already know about the sympathetic and parasympathetic nervous system, feel free to skip to the next heading. If you are someone like me, who find these terms to be alien, here is a short summary about our nervous system.
Understanding Our Nervous System
Our nervous system is a complex and intricate network of cells, tissues, and organs that work together to coordinate and control the functions of the body, including movement, sensation, perception, thought, and emotion. Disorders of the nervous system can lead to a wide range of symptoms and conditions, including neurological and psychiatric disorders.
The nervous system is divided into two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS).
The CNS consists of the brain and the spinal cord, which are responsible for processing and transmitting information throughout the body. The PNS consists of all the nerves and ganglia outside the brain and spinal cord, which connect the CNS to the rest of the body.
The PNS is further divided into two main categories: the somatic nervous system, which controls voluntary movements of skeletal muscles and receives sensory information from the external environment; and the autonomic nervous system, which regulates involuntary functions such as heart rate, blood pressure, digestion, and respiration.
The autonomic nervous system is responsible for maintaining homeostasis in the body, which is the ability to maintain a stable internal environment despite changes in the external environment.
The autonomic nervous system is further divided into two branches: the sympathetic nervous system and the parasympathetic nervous system. These two branches work in opposition to each other to maintain balance and homeostasis in the body.
The sympathetic nervous system is responsible for the “fight or flight” response, which is activated in response to stress, danger, or perceived threat. This response triggers the release of stress hormones such as adrenaline and cortisol, which increase heart rate, blood pressure, and respiration, and divert blood flow away from non-essential organs such as the digestive system and towards the muscles and brain. This response is designed to help the body respond quickly to threats and is important for survival.
The parasympathetic nervous system, on the other hand, is responsible for the “rest and digest” response, which is activated during periods of relaxation and rest. This response slows heart rate, lowers blood pressure, and increases digestion and nutrient absorption. It promotes healing, repair, and restoration in the body.
Both the sympathetic and parasympathetic nervous systems work together to maintain balance in the body. Chronic activation of the sympathetic nervous system creates an imbalance and can lead to negative health outcomes such as stress, anxiety, depression, and cardiovascular disease.
Now, we know what sympathetic and parasympathetic nervous systems are and their functions, let’s go back to our topic.
Yoga Reduces Cortisol – the Stress Hormone
Research has shown that practicing yoga can help reduce cortisol levels in the body. Cortisol is a hormone that is released in response to stress, and high levels of cortisol have been linked to anxiety and depression. Hence, a reduction in cortisol levels helps alleviate symptoms of stress and anxiety.
Yoga can have an effect on cortisol levels in the body because it activates the parasympathetic nervous system, also known as the “rest and digest” system. This system is responsible for slowing down the body’s physiological response to stress and promoting relaxation.
When the body is under stress, the sympathetic nervous system, also known as the “fight or flight” system, is activated, which triggers the release of cortisol from the adrenal glands. Cortisol helps the body respond to stress by increasing blood sugar levels and blood pressure, among other things. However, prolonged activation of the sympathetic nervous system and elevated levels of cortisol can lead to anxiety and depression.
By activating the parasympathetic nervous system, yoga can help counteract the effects of chronic stress and reduce cortisol levels in the body. This can lead to a reduction in symptoms of stress and anxiety, and promote overall physical and mental well-being.
How Yoga Activates the Parasympathetic Nervous System?
Yoga activates the parasympathetic nervous system through various mechanisms, including deep breathing, asanas, and relaxation techniques such as meditation, yog nidra, and guided imagery.
One of the key ways in which yoga activates the parasympathetic nervous system is through deep, slow breathing. This type of breathing, known as diaphragmatic or belly breathing, helps to slow down the heart rate and lower blood pressure, promoting relaxation and reducing feelings of stress and anxiety.
In addition to deep breathing, most of yoga asanas or postures involve gentle stretching and muscle relaxation, which can help release tension in the body and promote relaxation. Certain postures, such as forward folds and inversions, have been shown to increase blood flow to the brain, which can help promote feelings of calm and relaxation.
Yoga places a huge emphasis on breathwork. Awareness of breath is woven into all aspects of yoga. Yogasanas are not just physical postures, they are movements with breath. Combining movement with breath requires awareness and pushes you to focus and be present at the moment.
Finally, relaxation techniques such as yog nidra, meditation, and guided imagery can also help activate the parasympathetic nervous system. These techniques involve focusing the mind on a specific object or visualization. Research has shown that regular practice of these techniques can lead to changes in the brain that promote relaxation and reduce feelings of stress and anxiety.
Overall, practicing yoga can help activate the parasympathetic nervous system and promote relaxation, which can have a wide range of physical and mental health benefits.