The Benefits of Proper Breathing Mechanics on our Nervous System

We all know that when we breathe in yoga we feel better physically but also mentally, do you know why? What is happening to your nervous system to allow you to feel better when you breathe better?

By learning to control the breath, yogis can activate a profound change in the nervous system, promoting relaxation, and reducing stress.. heres how:

Understanding the Nervous System

Before we dive into the power of yoga breathing, it's helpful to understand the nervous system’s role in the body. The nervous system is composed of two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS).

  • The Central Nervous System (CNS) includes the brain and spinal cord, controlling vital functions and processing information.

  • The Peripheral Nervous System (PNS) connects the CNS to the rest of the body, including the heart, muscles, and organs.

A key component of the PNS is the autonomic nervous system (ANS), which regulates involuntary bodily functions like heart rate, digestion, and respiratory rate.The ANS has two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

  • Sympathetic Nervous System (SNS): Often referred to as the "fight or flight" system, it’s responsible for triggering the body’s response to stress, danger, or excitement, preparing you for action.

  • Parasympathetic Nervous System (PSNS): Often called the "rest and digest" system, is responsible for calming the body down, slowing the heart rate, and promoting relaxation.

Yoga breathing techniques are a powerful tool for managing the balance between these two systems. Note: the SNS is not always a negative, I want you to use yoga tools to enable a healthy fluctuation between the two systems, and for each system to be activated at an appropriate time, for example when we have to get work done, the SNS is brilliant, when we have to go to sleep, its then time for the PSNS to activate.

How Yoga Breathing Affects the Nervous System

Yoga breathing, or pranayama, is a practice that involves consciously controlling the breath. This can influence both the SNS and PSNS, helping to restore balance to the nervous system.

  1. Activating the Parasympathetic Nervous System
    Certain breathing techniques in yoga, like nadi shodhana (alternate nostril breathing) or ujjayi (victorious breath), have been shown to stimulate the parasympathetic nervous system. These practices encourage slow, deep breathing, which activates the “rest and digest” state, helping to reduce stress and anxiety, lower heart rate, and promote relaxation. Studies have even shown that mindful breathing can reduce cortisol levels, the stress hormone.

  2. Balancing the Sympathetic Nervous System
    Yoga breathing also helps regulate the sympathetic nervous system. While the SNS is essential in response to acute stress, chronic activation (think of constant "fight or flight" states) can lead to burnout and health problems. Breath work can act as a counterbalance, preventing the SNS from becoming overstimulated.

  3. Breath and Heart Rate Variability (HRV)
    One of the key markers of a healthy nervous system is heart rate variability (HRV), which refers to the variation in time between each heartbeat. A high HRV typically indicates a balanced nervous system and a good ability to adapt to stress. Pranayama practices, especially slow and deep breathing, can enhance HRV by stimulating the vagus nerve, which plays a significant role in regulating heart rate and promoting a calm, balanced state.

  4. The Role of the Vagus Nerve
    The vagus nerve plays a critical role in this feeling of calm. This nerve is a crucial part of the parasympathetic nervous system, and yoga breathing exercises can directly stimulate it. By activating the vagus nerve, we help enhance parasympathetic output, which counteracts the sympathetic nervous system's "fight or flight" response. This shift should allow us to feel more relaxed, grounded, and present. Learn more about the vagus nerve.

  5. Connecting Us to the Present Moment
    Breathing is usually an unconscious activity that happens automatically. However, when we focus on our breath during yoga, we re-engage with the present moment. This conscious attention on the breath pulls us out of the past or future, where stress and worry often reside, and brings us back into the “here and now.” The very act of focusing on the breath connects us to the present, improving mindfulness and reducing the mental noise that contributes to stress.

  6. Gentle Articulation of the Sympathetic Nervous System
    Yoga also works to gently articulate the sympathetic nervous system ganglia through the movement of the rib cage during breath work. This articulation helps influence the regulation of the SNS and the PSNS and helps allow an increase in PSNS output, again allowing us to feel a greater sense of calm and a reduction in stress.

  7. Improved Lymphatic Drainage
    Another benefit of yoga breathing is improved drainage of the lymphatic system, which is essential for maintaining immune health and fluid balance in the body. As we engage in deep, diaphragmatic breathing, we help encourage the movement of lymph fluid, supporting the flow throughout the body. This contributes to overall vitality and well-being by aiding in detoxification and immune system function.

We all know that pranayama helps our nervous system, hopefully this helps you understand the why behind how we feel. Even if you only have a few minutes to spare, perhaps use it to take a few slow breaths and feel the changes appear within yourself.

 ~ Reach out if you have any questions or comments. 

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Understanding the Vagus Nerve and How Yoga Can Influence It

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The Benefits of Hyaluronic Acid Production in Yoga: How It Supports Mobility as We Age and Injure