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In a fast-paced world, slowing down can feel like either an indulgence or, to be honest, a complete departure from your current reality and a little unsafe. There are always things to do and places to be. But constantly doing and moving is stressful for the mind and body. You need time to rest and recharge. That’s where yoga comes in.
Learning How to Regulate Your Nervous System
On a biological level, the nervous system responds to stress by activating the flight or flight response. Stress hormones, including cortisol, pour into the bloodstream, which means the body reacts the same way when it perceives a threat, whether it’s a serious, life-altering event or simply a harshly worded email from your boss.
This is a normal response. However, activating these stress hormones consistently over time can put you at a greater risk for anxiety, sleep problems, muscle pain, and countless other health issues. That’s where learning how to regulate your nervous system comes in.
Making choices that contribute to your overall health helps to calm your nervous system. That can include moving your body and slowing your breath. Yoga does both. Research suggests that practicing yoga activates the nervous system’s parasympathetic state, the opposite of fight or flight, and helps reduce stress, improve mood, and boost overall well-being.
6 Poses to Calm Your Nervous System
Yoga teacher and psychotherapist Patricia Gipple recommends the following poses and breathwork to guide you into a more balanced state when you’re feeling stressed or unsettled.
1. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
Come to a comfortable seated position on the mat or in a chair. Rest your left hand on your thigh. Curl your right ring and pinky fingers into your palm. Connect your middle and index fingers and point your thumb upright. Gently press the extended two fingers to seal your left nostril as you inhale for 4 counts through the right nostril. Then open your left nostril and press your thumb against your right nostril to close it, exhaling for 4 counts. Inhale through the left nostril for 4 counts. Close the left nostril, open the right, and exhale for 4 counts. Practice 4-6 rounds of Nadi Shodhana Pranayama.
2. Seated Forward Bend (Paschimottanasana)
Sit tall on the mat with your legs extended straight in front of you. Flex your feet. Hinge from your hips and walk your hands forward until you feel a stretch. Rest your hands on your legs, grasp the outer edges of your feet, or wrap a strap or towel around your feet and hold onto either end of it in Seated Forward Bend. Inhale as you lift your chest, and exhale as you move further into the stretch. Gently draw your shoulders down away from your ears and relax your neck. Stay here for 5-10 breaths.
3. Supported Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your knees bent and your feet flat on the mat. Rest your arms by your sides with your palms facing down. Press your hands and feet into the mat as you lift your hips into Bridge Pose. Place a block under your sacrum. Stay here or wrap a strap around your thighs for support and to keep them from splaying. Stay here for 5-10 breaths.
4. Fish Pose (Matsyasana)
Place one block on its middle height toward the top of the mat and one on its middle or highest height 6-8 inches away, toward the middle of the mat. Sit toward the bottom of the mat, facing away from the blocks, and slowly lower yourself so the first block supports your head and the second is underneath your mid-back. Straighten your legs for more of a stretch or keep them bent with your feet flat on the mat for a more supported posture. Rest your arms by your side, palms facing up in Supported Fish Pose. Stay here for 10-12 breaths.
5. Half Lord of the Fishes Pose (Bharadvajasana)
Sit on the mat with your legs straight in front of you. Place your hands on the mat behind you with your fingers facing away from you. Step your left foot flat on the mat outside of your right knee. Inhale and lift your left arm toward the ceiling. Turn to the right as you reach your left elbow to your outer right thigh in Half Lord of the Fishes Pose. Stay here for 5-10 breaths. Slowly return to center. Repeat on the other side.
6. Legs Up the Wall Pose (Viparita Karani)
Sit on the floor facing a wall. Lower your shoulders and head to the mat, then roll onto your back and stretch your legs up against the wall. Straighten your legs or bend them slightly if it’s more comfortable. Rest your arms by your side or place your hands on your body in Legs Up the Wall. Stay here for 5-20 minutes.
In the moments following the final pose, notice whether you feel slightly calmer or more relaxed. With time and practice, learning how to regulate your nervous system can allow you to manage stress and feel more at ease at any point, even without relying on the poses or the breathwork.
This article has been updated. Originally published March 26, 2021.