The Nervous System Loves Yoga

Why Your Brain & Body Thank You on the Mat

In our fast-paced, always-on world, it’s no surprise that so many of us live in a state of chronic stress. Emails, deadlines, over-scheduling, and even scrolling on our phones constantly activate the sympathetic nervous system — our internal “fight or flight” switch. But what if your yoga mat could be your most effective tool for nervous system regulation?

Spoiler alert: it can. 🙏

Your nervous system is like the command centre of your entire body. It manages everything — from your heartbeat and digestion to your thoughts, emotions, and muscle movements.

It has two main branches:

• Sympathetic Nervous System (SNS) – Activates your stress response (think: cortisol, adrenaline, racing thoughts).

• Parasympathetic Nervous System (PNS) – Brings you back into rest, digest, and repair.

Yoga, especially practices like yin yoga, gentle hatha, pranayama, and yoga nidra, gently stimulate the parasympathetic nervous system, helping to counterbalance chronic stress and bring your body and mind back into harmony.

How Yoga Supports the Nervous System

Here are just a few of the ways a consistent yoga practice regulates and nourishes your nervous system:

1. Down-Regulation of Stress

Long-held poses, deep breathing, and meditative focus help lower cortisol levels and quiet the overactive mind. This shifts your system from “fight or flight” into “rest and digest,” supporting long-term health and mental clarity.

2. Vagus Nerve Stimulation

The vagus nerve is like a superhighway between your brain and body. Breathwork (like Nadi Shodhana, Belly Breathing, or Bhramari), stimulate this nerve, which promotes relaxation, emotional balance, and digestive ease.

3. Releasing Held Tension

We store stress in our tissues — especially in the hips, shoulders, jaw, and fascia. Yin poses like Caterpillar, Dragon, and Supported Fish invite us to safely meet and release these holding patterns.

4. Increased Heart Rate Variability (HRV)

Studies show that yoga can improve HRV — a key indicator of nervous system flexibility and health. A higher HRV is linked with greater resilience to stress and better emotional regulation.

5. Mindfulness & Neuroplasticity

Through conscious movement and breath awareness, yoga supports neuroplasticity — your brain’s ability to rewire and form new, healthier habits. Over time, you learn to pause, respond rather than react, and hold space for yourself with more compassion.

Practices for a Nervous System Reset

Whether you’re a seasoned yogi or new to the mat, these practices are golden when your nervous system needs a reset:

• Child’s Pose with Deep Breathing – Calms the mind and grounds the body.

• Legs Up the Wall (Viparita Karani) – Gently shifts the body into parasympathetic mode.

• Yin Yoga Sequence for the Water Element – Forward folds, long holds, and stillness support deep rest and inner reflection.

• Alternate Nostril Breathing (Nadi Shodhana) – Balances energy, reduces anxiety, and sharpens focus.

• Yoga Nidra – The ultimate guided nervous system recharge (30 minutes can feel like 3 hours of deep sleep!).

Final Thoughts: A Nervous System Love Letter

The more we understand the nervous system, the more empowered we become in our healing. Yoga is more than movement — it’s a language the nervous system understands fluently. Every breath, every shape, and every moment of stillness is an opportunity to soothe your body, quiet your mind, and come home to yourself.

So the next time you roll out your mat at Bend It Like Buddha Yoga, know this: you’re not just stretching — you’re rewiring your nervous system for balance, resilience, and deep inner peace.