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Stress & the Vagus Nerve: Through the Yoga Lens

drjosbornedc
Oct 14
3 min read

Atmika Ramsahaye, Yoga Therapist


“It’s just stress. I’ll be fine”

How often have we heard this statement or said it ourselves?


Chronic stress has inserted itself in our lives in such a way that some may even glorify it. We push through deadlines, multitask, job hunt, manage health challenges all while trying to keep up with expectations placed on us. 


Stress is an essential part of life. It is the natural response of the body that helps us meet challenges and adapt to change. Eustress, or positive stress, can help motivate us and support performance.

Understanding the connection between the mind and the body can be a starting point to change the way we approach stress management, and this is where yoga offers a valuable perspective.


The vagus nerve - the tree of relaxation


The vagus nerve is the longest cranial nerve that connects the brain to other major organs of the body. It plays an important role in the parasympathetic nervous system, which supports functions such as digestion and the regulation of heart rate.

 

It is like a tree with its roots communicating information between the brain, heart, lungs and digestive tract. This communication contributes to the regulation of bodily functions and our stress response.


Just like a tree, if its roots do not function properly, the whole plant can be affected. Likewise, vagal function plays a role in the body's regulation of stress. Research has linked measures of vagal activity with aspects of emotional regulation and stress resilience, although these relationships are complex and should not be interpreted as direct causes of anxiety, depression or chronic inflammation. This is where yoga comes into play. 




Yoga and the vagus nerve


Mind-body practices such as yoga bring together physical movement, breathing, focus and relaxation. These practices can influence different aspects of our wellbeing, from muscle tension and breathing patterns to psychological health.


Several elements of yoga are particularly relevant to stress management.


1. Regulated Breathing (Pranayama)


The vagus nerve plays an important role in regulating heart rate through the parasympathetic nervous system. Research suggests that slow, controlled breathing can influence vagally-mediated heart rate variability, which is one measure used to study cardiac autonomic regulation.[1]

  • Diaphragmatic breathing

  • Alternate nostril breathing

  • Humming bee breathing 


These practices bring awareness to the breath and encourage conscious regulation of its rhythm. Slow, comfortable breathing can influence autonomic activity and help some people feel calmer. Focusing on the breath can also offer the busy mind an anchor in the present moment.


2. Body-Mind Connection


Stress can manifest physically as tight shoulders, a clenched jaw, restless movement or general muscular tension. Yoga encourages us to notice these sensations while moving with awareness.

Practices such as yin yoga, gentle yoga and restorative yoga offer different ways to explore movement, stillness and physical relaxation. Research suggests that yoga-based practices, including asana, may influence physiological stress responses involving the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol release, as well as measures such as heart rate. However, findings vary across studies, and the specific mechanisms through which yoga produces these effects are still being studied. [2, 3]


3. Relaxation


Yoga Nidra (yogic sleep) and guided relaxation invite us to slow down and direct our attention inward. They offer dedicated time for rest and may help reduce perceived stress and tension. Research suggests that Yoga Nidra may help reduce perceived stress and anxiety, although further high-quality research is needed. [4]


Making Peace with Stress


Yoga is not about eliminating stress or constantly keeping ourselves relaxed. Stress is a natural part of life, and sometimes it signals that we need to take action, set boundaries or seek support. Managing stress may involve counselling, treating chronic pain or injuries, spending time in nature, playing sports, connecting with loved ones or improving sleep. What works best will depend on each person's needs.




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