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The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga The autonomic nervous system and yoga
The Autonomic Nervous System and Yoga Practice Lisa Schmidt Pacific Yoga Teacher Training 500 Hour Program Final Anatomy Project May 1, 2010 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 The Nervous System Divisions What is the Autonomic Nervous System? Function of ANS Two Divisions Sympathetic NS The Stress Response What Causes the Stress Response? Initial Fight or Flight Response Mobilizes body for immediate action Slower Resistance Reaction Stage of Exhaustion What Happens Next? Fight or Flight Response Chronic Stress & Cortisol Parasympathetic NS Let it Conditioning and Practice Activates the Rest and Digest System Benefits include resting, digesting, healing Powerfully affected by respiration rate, levels of Oxygen and Carbon Dioxide go!! 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 Role of the Vagus Nerve 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” Simple Pranayama/Pratyahara Practice Use the breath in order to concentrate on marman points Big toes, ankles, midcalves, knees, midthighs, perineum, navel, heart center, throat well, middle of the eyebrows, forehead, and crownfollow like a ladder up and down Anchor each center with awareness, using breath Invoke a favorite deity, teacher, mantra 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 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 Yoga Poses for Cardiac Reh abilitation Savasana with support Supta badda konasana with support Purvottanasana on bench and support Trikonasana with a trestle Parshvakonasana with a trestle Ardha Chandrasana with a trestle Yoga Poses for Cardiac Reh abilitation Prasarita Pardottasasana, concave back Bharadvajasana, sitting on chair, hands on trestle Adho Mukha Shvanasana with support Shirshasana Viparita Dandasana with bench Yoga Poses for Cardiac Reh abilitation Dhaanurasana with or without support Sarvangasana with chair Halasana with support Bhismacharyasana with support Setuandha Sarvangasana with support Yoga Poses for Cardiac Reh abilitation Viparita Karani ona Setubandha Bench Shavasana with support From Iyengar Yoga Increases Cardiac Parasympathetic Nervous Modulation Among Healthy Yoga Practitioners Kerstin Khattab,1 Ahmed A Khattab,1 Jasmin Ortak,2 Gert Richardt,1 and Hendrik Bonnemeier2 Evidence Based Complement Alternative Med 2007 December; 4(4): 511–517.Published online 2007 October 27 Common thread through these poses How Should I Practice? Sit each day for five minutes Deeply rest (restorative pose) each day for twenty minutes Practice each day three poses 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 [...]... 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 Role of the Vagus Nerve 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... self-observation - repetition 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...Parasympathetic NS Let it Conditioning and Practice Activates the Rest and Digest System Benefits include resting, digesting, healing Powerfully affected by respiration rate, levels of Oxygen and Carbon Dioxide go!! 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. .. 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 ... Shirshasana Viparita Dandasana with bench Yoga Poses for Cardiac Reh abilitation Dhaanurasana with or without support Sarvangasana with chair Halasana with support Bhismacharyasana with support Setuandha Sarvangasana with support Yoga Poses for Cardiac Reh abilitation Viparita Karani ona Setubandha Bench Shavasana with support From Iyengar Yoga Increases Cardiac Parasympathetic Nervous Modulation... 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” Simple Pranayama/Pratyahara Practice Use the breath in order to concentrate on marman points Big toes, ankles, midcalves, knees, midthighs, perineum, navel, heart center, throat well, middle of the. .. minute to 60 beats per minute Yoga Poses for Cardiac Reh abilitation Savasana with support Supta badda konasana with support Purvottanasana on bench and support Trikonasana with a trestle Parshvakonasana with a trestle Ardha Chandrasana with a trestle Yoga Poses for Cardiac Reh abilitation Prasarita Pardottasasana, concave back Bharadvajasana, sitting on chair, hands on trestle Adho Mukha... middle of the eyebrows, forehead, and crownfollow like a ladder up and down Anchor each center with awareness, using breath Invoke a favorite deity, teacher, mantra 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... From Iyengar Yoga Increases Cardiac Parasympathetic Nervous Modulation Among Healthy Yoga Practitioners Kerstin Khattab,1 Ahmed A Khattab,1 Jasmin Ortak,2 Gert Richardt,1 and Hendrik Bonnemeier2 Evidence Based Complement Alternative Med 2007 December; 4(4): 511–517.Published online 2007 October 27 Common thread through these poses How Should I Practice? Sit each day for five minutes Deeply rest (restorative ... of the body can boast The Nervous System Divisions What is the Autonomic Nervous System? Function of ANS Two Divisions Sympathetic NS The Stress Response What Causes the Stress Response? Initial... 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... 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