STRESS & THE NERVOUS SYSTEM
Stress stimulates the sympathetic nervous system (fight or flight response). In this state the brain sends signals to the body to increase heart rate and blood pressure, open our airways, inhibit digestion and reproductive organs, stimulate adrenaline production, open our sweat glands and tense the muscles ready for action. When the stress has eases the body clears out the stress hormones and resets the organs and systems. This is a natural part of our physiology and is part of life. It gets us up in the morning and drives us to be productive. But when we are unable to balance periods of stress with relaxation the body gets stuck in the sympathetic nervous system cycle and gets flooded by stress hormones it can’t flush out quick enough. In an ongoing state of stress the digestive, respiratory, cardiovascular and reproductive systems of the body are not working optimally – reducing its functionality and eventually leading to health issues.
YOGA & STRESS RELIEF
Yoga is unanimously regarded as one of the best ways to manage stress in both a therapeutic and preventative way. Yoga stimulates the parasympathetic nervous system (rest & restore response). In this system the brain sends signals to the body to reduce heart rate and blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production and relax the muscles. This creates optimal conditions for the functionality of the organs of the body and relieves symptoms of stress, anxiety and tension.
When we are practising yoga we are focusing on transitioning from pose to pose, and the poses themselves. This shift in focus works as a distraction which is often the best cure to help relieve stress, tension and anxieties. The repetitive flow of yoga creates a moving meditation which is very soothing to the nervous system. Taking time to switch off, and being present on our mat, breaks the stress loop and initiates a positive mindset. Yoga also makes us more aware of our breath. The breath is one of the fastests ways to stimulate the vagus nerve, which is the main cranial nerve associated with 75% of the parasympathetic nervous system response. This wandering nerve is the longest nerve in the body and travels through many of the organs of the body including the diaphragm. When we breathe, in particular an extended exhale, the diaphragm stimulates the vagus nerve and causes a chemical reaction which initiates the parasympathetic response.
EXPLORING SHIFTING STRESS IN YOUR PRACTICE
This sequence starts with a gentle warm up and then moves into a meditative flow, linking breath with movement, to help shift the unease of stress and give you enough of a distraction to soften into the idea of allowing yourself to relax into the second half of the practice of restorative poses. Restorative yoga is considered the king of yoga when it comes to stress relief. It downregulates the sympathetic nervous system and enhances the malleability of the nervous system – which is our capacity to move easily from activity to rest, and similarly from rest to activity. In your restorative practice, hold the poses for the suggested minute on the accompanying illustrated sequence. Remember to do both sides in an asymmetrical pose. Stay warm and be completely comfortable throughout your practice. The sequence finishes with my favourite relaxation technique of MFR on the back of the skull. You will need two blankets, two bricks and a bolster for this practice. You can learn more about how the nervous system works in my recent articles The vagus nerve & The nervous system, and you can try more of my restorative sequences here.
ALIGNMENT CUES
Below are the restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.
No.1 - Prone twist
Place your bolster vertically along the top centre of your mat. Sit with your right hip up against the short end of the bolster. Place a folded blanket between your legs. Place your hands either side of the bolster. With an inhale lengthen through the whole spine and on your exhale gently place your front spine along the length of the bolster. Place your right cheek on the folded blanket and let your arms gently hang either side of the bolster. Repeat on the left side.
No.2 - Reclined bound angle
Place your bolster vertically along the top centre of your mat. Sit with the back of your hips against the short end of the bolster. Bring the soles of your feet together and let your knees drop out to the sides. Prop your legs with a rolled blanket under each thigh or use a yoga belt to secure your feet and support the legs. Gently lie back onto your bolster.
No.3 - Resting pose head massage
Lie on your back and place a brick on its lowest high just below the curve at the back of your skull (occipital ridge). Extend your legs out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently roll your head from side to side to ease out tension in the muscles at the back of the skull. Roll your head mid way to your right, pause and make small circles, repeat on the left side. Remove the brick, soften the muscles across your forehead, your temples, the back of your skull. Let the whole body become heavy and melt into the support of the ground.
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Ruth Delahunty Yogaru
