In our fast-paced world, many of us find ourselves caught in cycles of stress and overwhelm. At its core, yoga offers us a chance to return to balance, grounding ourselves physically, emotionally, and spiritually. Pairing yoga with insights from polyvagal theory provides a deeper understanding of how we can support our nervous system and enhance our wellbeing.
Polyvagal theory, developed by Dr. Stephen Porges, explores how our nervous system responds to stress and safety. It identifies three key states: the ventral vagal (safety and connection), sympathetic (fight or flight), and dorsal vagal (shutdown or freeze). These states aren’t just abstract concepts—they’re deeply connected to how we move, breathe, and relate to the world around us.
Yoga, with its emphasis on mindful movement and breath, is a powerful tool for working with the nervous system. By incorporating practices that align with polyvagal theory, we can create a space for healing and resilience.
Understanding the Nervous System
Our nervous system operates like a finely tuned instrument, constantly scanning for cues of safety or danger. This process, called neuroception, happens beneath conscious awareness. When we feel safe, the ventral vagal system is dominant, allowing us to connect, create, and thrive. However, when faced with stress, the body may shift into sympathetic activation (anxiety or hypervigilance) or dorsal vagal shutdown (numbness or disconnection).
Polyvagal theory highlights the importance of fostering ventral vagal activation to maintain balance. Yoga provides an accessible way to do this by integrating breathwork, movement, and mindfulness practices that soothe the nervous system.
Yoga Practices for Polyvagal Regulation
- Breathwork for Regulation
Pranayama, or breathwork, is a cornerstone of yoga. Slow, deep diaphragmatic breathing stimulates the vagus nerve, supporting ventral vagal activation. Try Anuloma Viloma (alternate nostril breathing) to calm the mind and balance your nervous system. - Grounding Through Movement
Gentle, rhythmic movements—like cat-cow or sun salutations—help regulate the nervous system by encouraging flow and connection. These movements also promote interoception, the awareness of internal sensations, which is crucial for polyvagal-informed practices. - Restorative Yoga for Stillness
Restorative poses like child’s pose or supported reclined butterfly offer a sense of safety and stillness. Paired with intentional breath, these poses help shift the nervous system out of fight-or-flight mode and into a state of calm.
The Intersection of Science and Spirit
Yoga isn’t just about physical poses; it’s a holistic practice that aligns beautifully with polyvagal theory. By understanding the interplay between yoga and the nervous system, we can create practices that support resilience and healing.
When we prioritise our nervous system’s wellbeing, we enhance our ability to navigate life’s challenges. Yoga becomes not only a practice of movement but also a tool for self-regulation and empowerment.
If you’re curious to explore how yoga and polyvagal theory can transform your nervous system health, consider incorporating these practices into your routine. The journey toward balance starts with small, mindful steps—and each breath brings you closer to a state of ease and connection.
