Yoga Philosophy in Teesside –
The Vagus Nerve , Yoga and Meditation

Why is Yoga so important for the vagus nerve?

In AMALAwellness’ classes, we work closely with the nervous system to promote states of rest, recovery and relaxation in many different ways.

Whether it be Tai Chi, Yoga, Chair Yoga and Exercise, or Meditation and Relaxation – there will be elements of soothing and calming the nervous system in every class – even if you are not consciously aware of it.

Why Yoga Works!

Becoming more conscious of positive benefits of classes you attend.

When we work in this way, we can start to take practices out of class and into our every day lives. Why do AMALAwellness’ teachers work in this way with the nervous system? It is because, when we work with our parasympathetic nervous system and vagus nerve, it improves our mental and emotional health. Meditation and relaxation is easier to access. Read our blog post below on these terms, and how they fit in to your practice.

Learning to rest in our true nature.

What is the Vagus Nerve?

The vagus nerve plays a crucial role in the parasympathetic nervous system and sympathetic nervous system. The Vagus nerve starts in the base of the brain, flows around the cheeks and mouth – around our heart, lungs and digestive organs. It finishes in the lower intestines. Vagus is taken from the word ‘vagabond’ meaning to wander.

Rest and Digest VS Fight or Flight

The Vagus nerve governs our rest and digest (Parasympathetic side) or fight or flight (Sympathetic side) response. From a Yoga practitioners perspective, working with the vagus nerve is considered essential for promoting relaxation, emotional balance, and overall well-being. When we work deeply with the vagus nerve in mind, it allows us to drop into a place where we can access meditation more easily.

Yogic practices such as pranayama, breathwork , meditation, and certain Yoga postures (asanas) can stimulate the vagus nerve. When we stimulate the vagus nerve, it helps to reduce stress and anxiety. By cultivating awareness of the vagus nerve when we practice Yoga or Meditation, we can access inner places of peace and relaxation within the body. When we soothe and calm the nervous system in this way, it has a positive effect on the mind. Working in positive ways to soothe the nervous system makes meditation much easier to access.

What are the Parasympathetic and Sympathetic nervous system?

They control involuntary bodily functions. They are part of our autonomic nervous system. Our autonomic nervous system controls and regulates our heart rate, digestion, body temperature and is responsible for different sensations.

The sympathetic nervous system is activated during times of ‘doing’, also in times stress or danger. Sometimes referred to as fight or flight mode. When in this state, the nervous system releases adrenaline. It also increases our heart rate and constricts blood vessels. The body is prepared to act. When we experience stress or anxiety, the body is in this state for unnatural periods of time.

The parasympathetic nervous system is a place where we feel rested and calm. It is responsible for the body’s rest-and-digest response. When the parasympathetic nervous system is activated, it promotes good digestion, deep relaxation, helps us to conserve energy and slows our heart rate.

For Yoga Practitioners, it is crucial to have balance between these two systems.

What happens when our sympathetic nervous system is out of balance?

An overactive sympathetic nervous system can lead to:
– Anxiety
– Chronic stress
– Panic attacks
– Low mood
– Emotional instability
– Development of unhealthy coping strategies

What happens when our parasympathetic nervous system is in balance?

Conversely, when we look after our parasympathetic system, it promotes:

– relaxation
– reduction of anxiety and stress symptoms
– calm states of mind
– healthy digestion
-emotional stability
-mental well-being.

Practices such as – Gentle Yoga, Meditation, Breathwork, Tai Chi and practising walking with a focus on the breath can help to stimulate the parasympathetic nervous system. This in turn promotes physical, mental and emotional wellbeing.

Vagal Tone

Vagal tone refers to how well the vagus nerve is functioning. The activities we do in day-to-day which influence the vagus nerve plays a key role in the parasympathetic nervous system health.

A higher vagal tone is associated with better health and healthy, balanced regulation of bodily functions.

This includes:
– better digestion
-reduced states of anxiety
– healthy heart rate
– stress management
– ability to relax easily

Yoga practices, such as pranayama, breathwork, meditation, mindfulness and certain postures can help increase vagal tone.

These practices promote meditative states, rest, relaxation and stimulate the parasympathetic nervous system. When practiced daily, it can lead to an improvement in overall wellbeing.

The link between The Vagus Nerve, Vagal Tone and Yoga Practice

When we look to the roots of what Yoga is, from The Yoga Sutras of Patanjali – Yoga in its simplest, most purest form is related to having a still, calm mind.

Yoga Chitta Vrtti Nirodha – Yoga is the stilling of the fluctuations of the mind / Yoga is the stilling of the mind.

Patanjali’s Yoga Sutra 1.2

Yoga stills the fluctuations of the mind “Yoga is the mastery of the activities of the mind-field. Then the seer rests in its very true nature.”

– Swami rama

The vagus nerve plays n important role in the health of the parasympathetic nervous system. The parasympathetic nervous system is responsible for our ability to rest and relax deeply. If our vagal tone is low, we experience symptoms of poor mental and emotional wellbeing. Conversely, if it is high, we feel much healthier and happier within ourselves. Different Yoga, Tai Chi and Meditation practices have been found to stimulate the vagal tone of the vagus nerve. This can lead to a more positively increased vagal tone, which leads to increase in happiness and overall health and wellbeing.

This can result in:
– improved mood / lower anxiety and stress levels / better digestion

Top tip #1 – Gentle movement and shaking it out

Release tension and activate the relaxation response

When we work with the breath and work in gentle, controlled ways, as well as shaking certain body parts, we release tension. When tension is released, it activates the parasympathetic nervous system. It also stimulates the vagus nerve.

When we release tension and activate the relaxation response, it also contributes to:

– healthier muscles, joints and ligaments
– improved circulation
– reduced stress and anxiety levels
– the ability to relax and rest
– preparing the mind and body for meditation
– learning techniques to use outside of class to benefit our overall wellbeing

Top tip #2 – Breath work and Pranayama

“Pranayama is the practice of breath control. The word prana refers not only to breath, but also to air and life itself.”

Christy turlington

In our Yoga practices, be it Chair Yoga or Gentle Yoga – Pranayama and Breathwork positively stimulate the vagus nerve and the parasympathetic nervous system. Gentle Breathwork and Pranayama stimulates and activates the vagus nerve around the vocal chords. When the vagal nerves are stimulated, it activates the body’s relaxation response. Practising regularly can reduce blood pressure, lower our heart rates and reduce anxiety . Practising a breathwork exercise can sometimes instantaneously reduce feelings of anxiety and stop panic attacks.

Top tip #3 – Working through top tips 1 and 2 to prepare the body and mind for stillness in meditation

Gentle yoga, movement, and breathwork prepare the body for meditation and stillness by activating the vagus nerve and parasympathetic nervous system. Yoga practices and gentle flowing movements, or ‘shaking it out’ help to:

release physical tension // bring awareness to the breath // calm the mind // still and calm the mind // release energy blockages in the body // open the energy channels in the mind and body

A focus on not only Yoga, but Meditation, Breathwork, Relaxation and Philosophy too.

At AMALAwellness, we believe that for a well-rounded Yoga practice, Meditation, Breathwork, Relaxation and Philosophy need to be interwoven into our practices.

We hope these blog posts help to deepen your learning and understanding of why Yoga works.

Where to practice Yoga , Meditation and Breathwork in Middlesbrough and Teesside.

AMALAwellness offers an array of day-time classes across Teesside. To see our extensive list see www.amalateesside.com/timetable.

We will be starting to offer workshops to deepen learning too. Any requests, please let us know in the comments below!