The physiological reactions associated with sympathetic excitation occur as a group – if one function is excited, then all the
others are turned on as well. Furthermore, it takes the excitation of just one parasympathetic reaction to turn off all
sympathetic reactions. This fact is of particular relevance to yoga, because yoga practice includes the intentional manipulation
of the autonomous nervous system so as to control its mode of excitation. For example, by working with our breath in
pranayama so that it becomes parasympathetically excited, sympathetic reactions are turned off, leading to overall relaxation.
Similarly, depression can be relieved by a yoga routine that stimulates sympathetic dominance leading to an alert state of mind.
One’s state-of-mind has a direct effect on the bio-chemical reaction of the body to stress. If the stressor is perceived as a
threat, the adrenal glands increase production of both catecholamines (epinephrine & norepinephrine) and cortisol. If the
stressor is perceived as a challenge but not a threat, cortisol levels do not increase. Catecholamines are associated with
dilation of the blood vessels to improve respiration, muscle oxygenation & toning, and increased alertness. These are all
functions that are desirable for exercise and yoga practice. Secretion of cortisol is associated with stress reduction, muscle
contraction, elevated blood pressure, and mental alertness. These are all positive reactions in the right state and proper
duration.
Chronic emotional stress can lead to ongoing stimulation of the stress reaction in the sympathetic nervous system and to
excessive and prolonged elevated levels of cortisol. The physiological reaction may lead to ulcers, hypertension, cardiac
arrhythmia, indigestion, headache, backache, poor sleep, anxiety, depression, autoimmune disease, reduced resistance to
cancer, and cognitive impairment in old age.
While numerous studies have shown that yoga practice can be an excellent tool for stress relief, there is limited scientific
evidence as to the direct effect of specific techniques, postures, or sequences. The fact that a wide variety of yoga styles and
techniques relieve stress may lead one to believe that the positive effects of yoga are actually more generic: exercise (hatha
postures), socializing (classmates & teacher), and mentally letting go of pre-occupations while focusing on the practice. Also, the
moral restraints & observances (Yamas & Niyamas) provide the practitioner with guidelines for healthy living, promotes
compassion, and cultivate a sense of community, all of which are key factors for happiness. This is not a “cop-out” for the
scientifically minded, rather an admission that the western approach of anatomy & physiology, dissection, and analysis is still
limited in its ability to describe whole body phenomena. It is not all that different from the general acceptance that gardening is
a powerful stress reduction tool. It doesn’t much matter whether it’s a vegetable garden or a flowerbed, whether you are
trimming hedges, weeding, or seeding. Again, we can find a more generic explanation: exposure to fresh air, contact with the
soil, exercise, letting the mind drift, the connection to nature, the sense of being creative & productive, etc. We may also
choose to accept that our understanding of the specific mechanisms is not all that relevant. That gardening is simply a
wonderful tool for stress relief, as is yoga practice.
The Buddha is famously quoted as saying: “Pain is inevitable, but suffering is optional”. It doesn’t take much effort to look
around – at ourselves and others – to realize the truth of this statement. The true “winners” at the “game” of life are those
you rise gracefully above menial irritants, and find joy and beauty where others see chaos and ugliness. Thus it is important to
develop the ability to modulate our emotional reaction to stress. This means that we develop the ability to differentiate
between our emotional reaction to a real threat (impending accident) and a mere annoyance. Ashtanga practice helps us
develop this skill in several ways, as described next.
In order to change our stress response it is necessary to first become aware of the level of stress the body is experiencing.
Ashtanga practice has the general effect of improving body awareness because there are so many aspects of each posture to
keep track of – the basic structure, alignment, Drishti, synchronicity with breath, the quality of the breath, balance, etc. This
creates a habit of free flowing feedback between the mind and the body. We can utilize this awareness to monitor the body’s
stress level off the mat. Awareness of stress then leads to initiation of relaxation techniques, such as deep breathing, and
increased or decreased physical activity depending on the person and the situation.
The Ashtanga practice takes us through transitions from intense energetic sub-sequences to ones that lead to lower energy,
relaxation, and a sense of sleepiness. The free-flowing transitions between dominance of the sympathetic and
parasympathetic branches as a result of our active manipulation of body energy through posture, gaze, breathing, and locks
cultivates our ability to actively manipulate stress levels in the body. It has been recoded that some yogis can directly and
finely control their autonomic nervous system, thus enabling them to perform “tricks” like fooling truth detection machines.
A daily Ashtanga practice can also help stress relief in several other ways. First, the daily intense physical activity prevents the
“accumulation” of stress in the body. Such accumulation is both physical and emotional (re-enforcement of negative thought &
behavior patterns). Second, it allows us to create a quiet space away from children, job, chores, and other preoccupations.
Third, the practice can serve as a frame of reference for everything else. Nancy Gilgoff explained in a recent interview:
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“A daily practice brings about a gauge in your life. For me, it’s been a way to know who I am in the moment. And it’s the only
thing in my life that is something I do everyday; it’s the same practice. So no matter what else I’m doing, I’m traveling, if I eat
differently, everyday the practice being the same repetitivepractice gives me a way to judge myself in not a non-judgmental
way but in a way of seeing, how am I doing? How am I holding up to the stresses of daily life? It’s also the only time for me that
I can take my mind out of my daily life and become free in a spiritual sense to investigate myself, my true Self.”
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To summarize, there are no “canned solutions”, or recipes that work for everyone. Yoga practice, regardless of the style one
chooses, is ultimately a personal practice. It is incumbent on each of us to adapt the generic style and techniques to the
practice that works best for us. The ability to make such adaptations comes with experience, patience, and observation.
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References:
A Physiological Handbook for Teachers of Yogasana by Mel Robin
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