How yoga affects the nervous system

Yoga and it’s effects on our whole body and mind. 1. Why is it important to learn to regulate the nervous system? ‘The endocrine system secretes hormones into the blood and other body fluids. These chemicals are important for metabolism, growth, water and mineral balance, and the response to stress. Hormones provide feedback to the brain to affect neural processing. Reproductive hormones affect the development of the nervous system.’ (https://faculty.washington.edu How the nervous system interacts with other Body systems. As we can see here, the nervous system controls various organs of the body directly. The brain also receives information from many organs of the body and adjusts signals to these organs to maintain proper functioning. Some of the organs affected by high stress levels: Heart, blood vessels. Muscular system: The brain controls the contraction of skeletal muscle. The nervous system regulates the speed at which food moves through the digestive system. The endocrine system: secretes hormones into the blood system. Hormones provide feedback to the brain to affect neural processing. This system is important metabolism and response to stress. Reproductive hormones affect development of the nervous system. Lymphatic system: The brain can stimulate defence mechanisms against infection. Respiratory system: The brain regulates respiratory volume and blood gas levels. The brain regulates respiratory rate. Digestive systems: affects building blocks for some neurotransmitters. The brain controls muscles for eating and elimination. Integumentary system: Nerves control muscles connected to peripheral blood flow and sweat glands. What is the primary underlining reason why yoga relieves stress? Yoga is a mind and body experience that combines physical poses, controlled breathing, and meditation or relaxation. According to many studies, Yoga may help reduce stress, lower blood pressure and lower your heart rate and affects many of the systems above, if not all. What are some examples of yoga techniques that trigger the Relaxation response? In yoga we can practice: visualisation, progressive muscle relaxation, energy healing, breathing techniques quiet contemplation and meditation, mindfulness, certain poses that are calming. What is the relationship between yoga, vagal tone, and relaxation? The vagus nerve plays an important part in the role of our emotional and physical health. The vagus nerve extends from the brainstem down into your stomach and intestines, enervating your heart and lungs and connecting your throat and facial muscles. Yoga poses stimulate these areas of your body, therefore they can stimulate the vagus nerve. “Healthy vagal tone can be thought of as an optimal balance between the parasympathetic and sympathetic nervous system” (Dr. Arielle Schwatz,A mind-body approach to wellness). Practices that stimulate the vagus nerve have a calming effect on your body and mind. Examples: Conscious breathing Half smile! With shoulders and jaw softened. Your vagus nerve is connected to facial muscles. Open your heart movement. Place hands on shoulders and inhale as your expand across your chest and look up. Exhale as you fold your elbows forward together and look down. Cat and cow pose. Standing poses: extended arm mountain pose. Warrior poses. Tree pose. Self- compassion or “loving kindness” meditation. Engage in your mind in the act of friendliness toward yourself and others. Yoga Nidra and Restorative yoga. Yoga Nidra is a form of ‘yogic sleep’ or meditation in relaxation. Learn more in Yogamotorskills training courses for children to teens throughout Australia. Register interest via website: Yogamotorskills.com Further questions explored in future blogs: Description of four additional ways that yoga helps relieve stress? What has research shown is the effect of Uijayi Pranayama as it relates to stress? What is GABA and how is it related to stress, fear and anxiety? What has research shown is the impact of yoga on GABA levels?

Mindfulness for children

New findings in neuro- plasticity means that the more we practice something the more we in-grain this on our brain pathways, so they become new habits over old ones almost subconsciously. Debra Burdick (2014) explains it like a worn out pathway that keeps getting trodden over and over again (Mindfulness for kids and teens). Repetition is then the key. MINDFULNESS helps to decrease the negative pathways in the brain. Encourage children and particularly teens to share with their parents what they are learning. Build up in duration of time for mindfulness as the child gets older and according to needs. Turn mindfulness into a game for kids: Mindfulness of breath. Mindfulness of surroundings Mindful listening Seeing, tasting, touching and motion. Then add: Mindfulness of intention, Relationships, intuition and compassion. What else can we do? R= Recognize- notice what you are experiencing A=Accept-Allow and acknowledge those feelings I=Investigate-Try to find an attitude of interest, curiosity towards those feelings. Ask why? N=Not Identify- not self- don’t identify with those feelings/thoughts as ‘that’s just me’, you don’t have to be that thought or feeling. See them as parts of you arising and falling. Reduce what’s negative, increase what’s positive with mindfulness. Identify what is a thought, what is a feeling and what is a behaviour. An easier one for younger children: STOP- stop what your doing, take a deep breath, observe what your feeling, then proceed. Put them on a note in their pocket or as a reminder on phone. Tracey Maclay