Lisa Schmidt Anatomy Final


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How to activate the parasympathetic nervous system using yoga, the breath, and meditation

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Lisa Schmidt Anatomy Final

  1. 1. The Autonomic Nervous System and Yoga Practice<br />Lisa Schmidt<br />Pacific Yoga Teacher Training 500 Hour Program<br />Final Anatomy Project<br />May 1, 2010<br />
  2. 2. ABSTRACT<br /> Different methods of breathing and yoga practice can affect the autonomic nervous system and have an impact of the functions we ordinarily consider to be under unconscious control. Abnormal breathing and movement patterns can stimulate autonomic reactions associated with anxiety, panic, and other nervous system stimulation. By contrast, quiet breathing and introspective yoga postures influence the autonomic circuits that slow the heartbeat and reduce blood pressure, producing calm and a sense of stability. Our ability to control respiration consciously gives us access to autonomic function that no other system of the body can boast.<br />
  3. 3. The Nervous System Divisions<br />
  4. 4. What is the Autonomic Nervous System?<br />
  5. 5. Function of ANS<br />
  6. 6. Two Divisions<br />
  7. 7. Sympathetic NS<br />
  8. 8. The Stress Response<br />
  9. 9. What Causes the Stress Response?<br />Initial Fight or Flight Response<br />Mobilizes body for immediate action<br />Slower Resistance Reaction<br />Stage of Exhaustion<br />
  10. 10. What Happens Next?<br />Fight or Flight Response<br />Chronic Stress & Cortisol<br />
  11. 11. Parasympathetic NS<br />Conditioning and Practice<br />Activates the Rest and Digest System<br />Benefits include resting, digesting, healing<br />Powerfully affected by respiration rate, levels of Oxygen and Carbon Dioxide<br />Let it <br />go!!<br />
  12. 12. Parasympathetic Stimulation<br /><ul><li>slowing down of the heartbeat
  13. 13. lowering of blood pressure
  14. 14. constriction of the pupils
  15. 15. increased blood flow to the skin and viscera
  16. 16. peristalsis of the GI tract
  17. 17. returns the body functions to normal after they have been altered by sympathetic stimulation
  18. 18. The vagus nerves also help keep inflammation under control. </li></li></ul><li>Role of the Vagus Nerve<br />
  19. 19. How Yoga works<br /><ul><li>Physiological changes to the nervous system
  20. 20. Stimulation of the Vagus nerve through breathing practices
  21. 21. Activation of the Parasympathetic NS
  22. 22. Induction of the relaxation response
  23. 23. Yoga practices repetition which rewires deeply embedded physical, psychological, or emotional patterns
  24. 24. Meditation observation of behavior patterns
  25. 25. Change, and cognitive learning, becomes realized
  26. 26. Yoga Sutras</li></ul>III.9: “When after a moment of stability, the mind ceases its fluctuation and remains naturally quiet, it begins its transformation to stability”<br />
  27. 27. Simple Pranayama/Pratyahara Practice<br />Use the breath in order to concentrate on marman points<br />Big toes, ankles, midcalves, knees, midthighs, perineum, navel, heart center, throat well, middle of the eyebrows, forehead, and crown-follow like a ladder up and down<br />Anchor each center with awareness, using breath<br />Invoke a favorite deity, teacher, mantra<br />
  28. 28. Meditation<br /><ul><li>Turning mind to positive qualities
  29. 29. Positive qualities become dominant
  30. 30. Negative qualities become dormant, weakened
  31. 31. Negative reactions (fear, anger, anxiety, resentment) that trigger the sympathetic NS less likely to occur</li></ul>awareness – self-observation - repetition<br />
  32. 32. Study: Iyengar Yoga and Cardiac Rehabilitation<br />Scientific Study on Yoga’s biological effects<br />Improves Vagal Tone<br />Significantly improved cardiac autonomic nervous tone<br />The effect produced on the heart when only the parasympathetic nerve fibers (which are carried in the vagus nerve) are controlling the heart rate. The parasympathetic nerve fibres slow the heart rate from approximately 70 beats per minute to 60 beats per minute<br />
  33. 33. Yoga Poses for Cardiac Rehabilitation<br /><ul><li>Savasana with support
  34. 34. Suptabaddakonasana with support
  35. 35. Purvottanasana on bench and support
  36. 36. Trikonasana with a trestle
  37. 37. Parshvakonasana with a trestle
  38. 38. ArdhaChandrasana with a trestle</li></li></ul><li>Yoga Poses for Cardiac Rehabilitation<br /><ul><li>PrasaritaPardottasasana, concave back
  39. 39. Bharadvajasana, sitting on chair, hands on trestle
  40. 40. AdhoMukhaShvanasana with support
  41. 41. Shirshasana
  42. 42. ViparitaDandasana with bench</li></li></ul><li>Yoga Poses for Cardiac Rehabilitation<br /><ul><li>Dhaanurasana with or without support
  43. 43. Sarvangasana with chair
  44. 44. Halasana with support
  45. 45. Bhismacharyasana with support
  46. 46. SetuandhaSarvangasana with support</li></li></ul><li>Yoga Poses for Cardiac Rehabilitation<br /><ul><li>ViparitaKaranionaSetubandha Bench
  47. 47. Shavasana with support</li></ul>From Iyengar Yoga Increases Cardiac Parasympathetic Nervous Modulation Among Healthy Yoga Practitioners<br />Kerstin Khattab,1 Ahmed A. Khattab,1Jasmin Ortak,2Gert Richardt,1 and Hendrik Bonnemeier2<br />Evidence Based Complement Alternative Med. 2007 December; 4(4): 511–517.Published online 2007 October 27. <br />
  48. 48. Common thread through these poses<br />
  49. 49. How Should I Practice?<br />Sit each day for five minutes<br />Deeply rest (restorative pose) each day for twenty minutes<br />Practice each day three poses<br />
  50. 50. Birdwings by Rumi<br />Your grief for what you've lost lifts a mirror<br />up to where you are bravely working.<br />Expecting the worst, you look, and instead,<br />here's the joyful face you've been wanting to see.<br />Your hand opens and closes and opens and closes.<br />If it were always a fist or always stretched open, you would be paralyzed.<br />Your deepest presence is in every small contracting and expanding<br />the two as beautifully balanced and coordinated as birdwings<br />