HOW IS IT POSSIBLE?
Just in the last few weeks, research papers came out showing that yoga reduces chronic inflammation in the body (which helps in conditions such as heart disease, cancer, and rheumatoid arthritis), relieves pain in osteoarthritis, and helps to quit smoking. One theory that might explain all these positive effects links yoga – that is, a combination of movement, controlled breathing, meditation, and chanting – with the functioning of the autonomic neural system. This system regulates bodily responses to changes in the environment.
THE polyvagal THEORY
The Polyvagal Theory explains how the autonomic neural system has developed in evolution. Different animals have different versions of this system. Mammals (including humans) have the most sophisticated system: a combination of three versions, from ancient to more advanced.
The most primitive version of the autonomic neural system (called the dorsal vagal complex) is what connects the brain with inner organs, such as guts. When an animal is in danger, this system makes all bodily processes shut down and the animal “freezes”.
A more advanced version of the autonomic neural system is called the sympathetic nervous system. It can override the first system, i.e. cancel the “freezing” response. In fact, it works the other way around: it increases blood pressure and heart rate and stimulates mobilization (“flight or fight”).
The most advanced system, called the ventral vagal complex, is unique to mammals (your dog also has it!). It supports regulation of the heartbeat, increases blood circulation in the skin and controls muscles of the face, neck and larynx. In humans, this system also regulates the expression of emotions and the tone of voice. Scientists believe that this system has evolved to support complex communication.
The Polyvagal Theory explains why yoga brings mind and body INTO A STATE OF CALM AND CONNECTEDNESS. We study it more in details in our Integrative Yoga Therapy course: Terrapy | Trauma.
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WHEN WE FEEL SAFE...
When we are safe the body is controlled by this most advanced system, allowing us to communicate and connect to others. However, the same as for our ancestors, danger or threat may activate other systems, causing mobilization (flight or fight) or even the ancient freeze response.
Controlled breathing (slow exhalations), chanting, and slow movements activate the neural connections that are part of the third system (the ventral vagal complex). Meditation can shift attention away from threat (which, in many cases, is not real danger but simply worry and negative thoughts).
Thus, all components of yoga engage the third system, bringing mind and body into a state of safety, calm and connectedness. All together, this can explain the therapeutic effects of yoga.
WHAT ABOUT YOU?
What effects of yoga and meditation on the body and mind are the most interesting for you?
Feel free to share or comment below!
Thanks for reading,
Irina
Further reading
- Who is Stephen Porges and why is his theory connected to yoga?
- Research Article: The Polyvagal Theory
- Research Article: Yoga Therapy And Polyvagal Theory: The Convergence Of Traditional Wisdom And Contemporary Neuroscience For Self Regulation And Resilience
HI, I AM IRINA
I am a yoga teacher and a scientist. In this blog I write about the most recent scientific research about yoga/meditation/mindfulness. Please leave comments and share your thoughts!
Feel free to read Irina's previous blogs are here.
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Well, it seems to me that these facts are known for a long time without the new wording : polygonal theory.
I remember in the seventies a doctor specialized in treatments of heavy breathing diseases was already explaining the way yoga works on the parasympathic system in the yoga school I was managing then.
Thank you for the comment, Lorin. Indeed the effects of yoga on the parasympathetic system have been known for a long time. The Polyvagal Theory explains how the different branches of the parasympathetic system work together to regulate the body, and why the system has evolved in this way. This view helps to explain the effects of yoga, and suggests avenues for using yoga as a therapy.
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