Yoga Reduces the Effects of Stress |
The practices of Yoga have been proven over and over again to reduce the effects of stress and increase our sense of joy, happiness and ease. While it can feel like magic, there are physiological explanations for the phenomenon. The breath and its direct effect on the nervous system is one of our most useful tools. |
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| The Nervous System |
| A Brief Overview |
The nervous system is composed of all nerve tissues in the body. The functions of nerve tissue are to receive stimuli, transmit stimuli to nervous centers, and to initiate response.
The central nervous system consists of the brain and spinal cord and serves as the collection point of nerve impulses. The peripheral nervous system includes all nerves not in the brain or spinal cord and connects all parts of the body to the central nervous system. The peripheral (sensory) nervous system receives stimuli, the central nervous system interprets them, and then the peripheral (motor) nervous system initiates responses.
The somatic nervous system controls functions that are under conscious voluntary control such as skeletal muscles and sensory neurons of the skin.
The autonomic nervous system, mostly motor nerves, controls functions of involuntary smooth muscles, cardiac muscles, and glands. The autonomic nervous system provides almost every organ with a double set of nerves - the sympathetic and parasympathetic. These systems generally but not always work in opposition to each other.
The sympathetic system activates and prepares the body for vigorous muscular activity, stress, and emergencies. While the parasympathetic system lowers activity, operates during normal situations, permits digestion, and conservation of energy.
The two systems generally act in opposition to each other. For example, a stimulation by the sympathetic system on the heart would increase contractions, while a stimulation by the parasympathetic system would decrease heart contractions. Where dual control of an organ exists, both systems operate simultaneously although one may be operating at a higher level of activity than the other. The operation is similar to the operation of a car with both the accelerator and brake pedals depressed.
In the peripheral nervous system, a chemical neurotransmitter carries the nerve impulses from neuron to neuron across a synapse (space between neurons). The neurotransmitters are acetylcholine, norephinephrine, serotonin, and others.
Nerves that release acetylcholine are called cholinergic nerves. Cholinergic nerves are part of the parasympathetic system, somatic motor nerves, central nervous system and preganglionic sympathetic nerves. (Preganglionic nerves carry the message from the central nervous system to a ganglion - a junction for a group of nerve cells).
Nerves that release norepinephrine are called adrenergic nerves. Adrenergic nerves are part of the central nervous system and postganglionic sympathetic nerve system. (Postganglionic nerves carry the impulse from the ganglion to the effecter cell.) |
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| Watch a Video to Help you Increase Breathing Room. |
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| Anatomy of the Breath |
| Muscles of Respiration |
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Click Here to See a Larger Version. |
| The Primary Muscles of Respiration are |
| * The Diaphragm |
| * The Abdominals |
| * The Intercostals |
| The Secondary Muscles of Respiration are |
| * The Sternomastoids |
| * The Scalenes |
| * The Trapezius |
| * The Pectoralis Minor |
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Breathing from the Secondary Muscles |
| Many people are stuck in the habit of breathing from their secondary muscles of respiration of the chest and neck, increasing the risk of heart disease and tension headaches. The practice of learning how to breath with the diaphragm, intercostals and abdominals -- the primary muscles of respiration -- is and effective and powerful tool in the reduction of stress. |
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| Purpose of Inhalation |
| While counterintuitive, the main purpose of the Inhalation is to stimulate the Exhalation. The exhale is the breath that release the toxicity of the body and is more vital to our ultimate survival. When someone drowns, they do not expire becuase of lack of oxygen, but rather the build up of toxins. |
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| Thought Patterns and Breath |
| Yogis believe that the number one cause of toxicity in the body is our mental and emotional state. Negative thinking creates toxins. And so while we use deep breathing to help clear the toxicity and calm the body, eventually a quiet mind can result in a quiet even almost breathless state. |
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| The Breath in Yoga |
| In the practices of yoga, we deliberately try to stretch and open the chest, back and belly to increase breathing room. We deliberately practice deepening and lengthening the breath. Many of the poses are intentionally stressful, offering the opportunity to “counter-pose” through deep breathing and reset the nervous system’s bar. Many of the movements are designed to stimulate the PNS nerves around the sacrum area. Simultaneously, we practice relaxing and releasing the negative thought patterns. |
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| The Practices Morph to Meet You |
| Different people respond to different practices. Some need a more active practice to feel met. Some find a more restorative passive practice to be the most effective. There is no one route for anyone. One of the most beautiful characteristics of the yoga practice is that it morphs to meet each of us where we are and gently draw us in deeper. |
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| How the Sympathetic Nervous System Works |
| The Sympathetic Nervous System (SNS) is continually sending out the question “Am I safe?” As long as it gets back the answer “Yes,” then the Parasympathetic Nervous System (PNS) runs the show, keeping everything working smoothly and in a relaxed fashion. When the SNS gets the response, “No,” the “Flight or Fight Syndrome” kicks in, launching a campaign of action as shown in the diagram above. |
Adrenaline is released into the blood stream, increasing the heart rate and blood pressure. Simultaneously, the bronchi of the lungs relax to deepen the breath and increase screaming ability. Insulin is released, increasing the blood sugar levels for a quick burst of energy. Concentrations in the plasma of the protein fibrinogen are increased, to encourage blood coagulation (blood clotting) in anticipation of getting wounded. And the immune system gets a 30 minutes boost. Simultaneously, long term optimistic projects within the body are suspended. The digestion system cleans itself out and then shuts down. The reproductive organs also shut down.
The Flight or Fight Syndrome is incredibly effective for getting us though or out of physical dangerous situations quickly. Once safe, the SNS is supposed to relax and the PNS (known as the “Rest and Digest” system) is allowed to take over again. And yet, very few of us in the modern western world are actually in any phsyical danger. Yet we are still responding to the psychological stresses in the same way. Simultaneouly, many of us in the modern western world have forgotten how to relax. “I’ll relax once I get all that stuff done,” is a common phrase. This “go go go” mentality combined with the continual barrage of information and demands that we perceive as stress, has resulted in a large number of people stuck in the “No-I-am-not-safe-mode”.
When the body gets caught in a stress cycle, the “rest levels” of the heart rate and blood sugar adapt and rise. The higher blood pressure combined with increase of the clotting hormone combined with the chest breathing increase the chances of a heart attack significantly. The rise in blood sugar combined with a debilitated digestive system can result in diseases like Type II diabetes. The weakened immune system results in chronic illness. The digestive system eventually fails. And the lack of attention paid to the reproduction system will eventually cause it to break down. Many women who are trying to have children while balancing stressful careers are surprised to find themselves unable to conceive. |
| Cortisol: The Hormone of Chronic Stress |
Below are the well documented effects of chronic cortisol elevations on your mind and body:
* Increased appetite and food cravings
* Cortisol stimulates fat storage esp. around the abdomen
* Increased body fat - obesity
* Decreased muscle mass
* Insulin resistance and eventually diabetes
* Heart disease
* Increased blood pressure – high blood pressure
* Decreased bone density – osteoporosis
* Reduced synthesis of neurotransmitters
* Increased anxiety
* Increased depression
* Reduced concentration
* Mood swings (anger and irritability)
* Reduced levels of estrogen and testosterone – decreased sex drive
* Impaired immune response – frequent colds, flus, infections and cancer
* Memory and learning impairment
* Physical atrophy of brain cells – Alzheimer’s disease
* Increased symptoms of PMS
* Increased menopausal side effects |
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| How to Stimulate the Nerves of the Parasympathetic System and Reduce the Effects of Stress. |
| The Nerves of the SNS emanate from the top thoracic vertabrae (T1) to the second lumbar vertabrae (L2). The Nerves of the PNS emanate from the medulla oblongata and the sacrum (S2 - S4). Stimulation of the Parasympathetic Nerves will result in a reduction of stress. The quickest most direct way to stimulate the PNS is through the breath. |
| Stimulating the The Vagus Nerve with Your Breath |
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| The Vagus Nerve, also known as the tenth Cranial Nerve, originates from the medulla oblongata and touches most of the internal organ: the lungs, the heart, the stomach, the liver, the pancreas, the kidneys, the small and large intestines. The Vagus Nerve runs through the diaphragm. Deep diaphragmatic breathing stimulates the Vagus Nerve and communicates that everything is going to be alright. This in turn has the effect of slowing down the heart, relaxing the bronchi of the lungs, lowering the blood sugar and increasing digestion. Amazing. |
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