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The Autonomic Nervous System and Yoga
1. The Autonomic Nervous
System and Yoga Practice
Lisa Schmidt
Pacific Yoga Teacher Training 500 Hour Program
Final Anatomy Project
May 1, 2010
2. ABSTRACT
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.
5. Function of ANS
Primary Function Automatic? Controls
• Controls • Operates below • Cardiac
Involuntary consciousness Muscle, Smooth
Body Functions Muscle, and
Glands
6. Two Divisions
Sympathetic Parasympathetic
Fight or Flight Rest and Digest
Short term Long term
survival, prepares survival, SLUDD
for action Functions
9. What Causes the Stress
Response?
Initial Fight or Flight
Response
Mobilizes body for immediate
action
Slower Resistance Reaction
Stage of Exhaustion
11. Parasympathetic NS
Let it
Conditioning and Practice go!!
Activates the Rest and
Digest System
Benefits include
resting, digesting, healing
Powerfully affected by
respiration rate, levels of
Oxygen and Carbon Dioxide
12. Parasympathetic Stimulation
• slowing down of the heartbeat
• lowering of blood pressure
• constriction of the pupils
• increased blood flow to the skin and viscera
• peristalsis of the GI tract
• returns the body functions to normal after they have been
altered by sympathetic stimulation
• The vagus nerves also help keep inflammation under
control.
14. How Yoga works
Physiological changes to the nervous system
Stimulation of the Vagus nerve through breathing practices
Activation of the Parasympathetic NS
Induction of the relaxation response
Yoga practices repetition which rewires deeply embedded
physical, psychological, or emotional patterns
Meditation observation of behavior patterns
Change, and cognitive learning, becomes realized
Yoga Sutras
III.9: “When after a moment of stability, the mind ceases its fluctuation and
remains naturally quiet, it begins its transformation to stability”
15. Simple
Pranayama/Pratyahar
a Practice
① Use the breath in order to
concentrate on marman points
② Big
toes, ankles, midcalves, knees, mi
dthighs, perineum, navel, heart
center, throat well, middle of the
eyebrows, forehead, and crown-
follow like a ladder up and down
③ Anchor each center with
awareness, using breath
④ Invoke a favorite
deity, teacher, mantra
16. Meditation
Turning mind to positive qualities
Positive qualities become dominant
Negative qualities become dormant, weakened
Negative reactions (fear, anger, anxiety, resentment)
that trigger the sympathetic NS less likely to occur
awareness – self-observation - repetition
17. Study: Iyengar Yoga and
Cardiac Rehabilitation
Scientific Study on Yoga’s biological
effects
Improves Vagal Tone
Significantly improved cardiac
autonomic nervous tone
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
18. Yoga Poses for Cardiac
Rehabilitation
Savasana with support
Suptabaddakonasana with
support
Purvottanasana on bench and
support
Trikonasana with a trestle
Parshvakonasana with a trestle
ArdhaChandrasana with a trestle
19. Yoga Poses for Cardiac
Rehabilitation
PrasaritaPardottasasana, concav
e back
Bharadvajasana, sitting on
chair, hands on trestle
AdhoMukhaShvanasana with
support
Shirshasana
ViparitaDandasana with bench
20. Yoga Poses for Cardiac
Rehabilitation
Dhaanurasana with or without
support
Sarvangasana with chair
Halasana with support
Bhismacharyasana with support
SetuandhaSarvangasana with
support
21. Yoga Poses for Cardiac
Rehabilitation
ViparitaKaranionaSetubandha
Bench
Shavasana with support
From Iyengar Yoga Increases Cardiac
Parasympathetic Nervous Modulation
Among Healthy Yoga Practitioners
Kerstin Khattab,1 Ahmed A. Khattab,1Jasmin
Ortak,2Gert Richardt,1 and Hendrik
Bonnemeier2
Evidence Based Complement
Alternative Med. 2007 December; 4(4):
511–517.Published online 2007 October 27.
22. Common thread through
these poses
Safety
and
support
Quiet
relaxation
Working
Opening
at limits of
of space
physicality
23. How Should I Practice?
Sit each day for five minutes
Deeply rest (restorative pose) each day
for twenty minutes
Practice each day three poses
24. Birdwings by Rumi
Your grief for what you've lost lifts a mirror
up to where you are bravely working.
Expecting the worst, you look, and instead,
here's the joyful face you've been wanting to see.
Your hand opens and closes and opens and closes.
If it were always a fist or always stretched open, you would be
paralyzed.
Your deepest presence is in every small contracting and expanding
the two as beautifully balanced and coordinated as birdwings