Calming Your Nervous System: The Power of Restorative Yoga Techniques
Our nervous system controls how we respond to stress, process emotions, and maintain balance in the body. When it becomes overwhelmed, it can lead to anxiety, tension, and difficulty relaxing. Restorative yoga offers a gentle way to soothe the nervous system, helping the body and mind find calm and restore energy. Let's explore how restorative yoga works to calm the nervous system and shares practical techniques you can try at home.
How Stress Affects the Nervous System
The nervous system has two main parts: the sympathetic nervous system, which triggers the fight-or-flight response, and the parasympathetic nervous system, which promotes rest and digestion. When stress activates the sympathetic system too often, the body stays in a heightened state of alertness. This can cause:
Increased heart rate and blood pressure
Muscle tension
Shallow breathing
Difficulty sleeping
Feelings of anxiety or irritability
As a cPTSD, AuDHD Gurlie- I use Restorative yoga to encourage activation of My parasympathetic nervous system.
Short Rest is Great but doesn't have Long Term Health Benefits.
To Relax- REALLY Relax, We need 20-30 minutes, minimum.
When we are in Supported Stillness, the Body Begins to soften. After You're there a few minutes, Our Nervous System realizes: "Wait, ain't No Lions, Tigers or Bears Coming?!?(🤭) I'm Safe to Be Still Here."
Then Your Body Goes into a Deep Relaxation, and Stress hormones lower.
This shift helps reduce physical and mental tension and its taxation on the body.
What Makes Restorative Yoga Different
Unlike more active yoga styles, restorative yoga focuses on holding gentle poses for longer periods with the support of props such as bolsters, blankets, and blocks. These supports allow the body to fully relax without effort or strain. The slow pace and mindful breathing create a safe space for the nervous system to calm.
Key features of restorative yoga include:
Passive stretching with full support
Long holds, often 5 to 20 minutes per pose. So We may Only Change Positions 3-4 Times during an entire class.
You can Fully Focus on breath awareness and relaxation.
Minimal movement and no strain makes Restorative Yoga More Accessible to Many, Like Me who are Disabled. Some poses can be Performed in bed with a few Adaptations.
This approach helps the body enter a deep state of rest, similar to the relaxation experienced during sleep.
Simple Restorative Yoga Poses to Calm the Nervous System
You do not need to be an experienced yogi to benefit from restorative yoga. Here are some beginner-friendly poses that promote nervous system calm:
** Bed Friendly
Supported Child’s Pose (Balasana)
Kneel on the floor and sit back on your heels.
Place a bolster or folded blanket between your thighs and torso.
Lower your chest and forehead onto the support.
Extend your arms forward or rest them alongside your body.
Breathe deeply and hold for 5 to 10 minutes.
This pose gently stretches the back and hips while encouraging deep breathing.
**Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back with a bolster or pillow under your spine for support.
Bring the soles of your feet together and let your knees fall open to the sides.
Place blocks or blankets under your knees if needed for comfort.
Rest your arms by your sides, palms facing up.
Close your eyes and breathe slowly for 10 to 15 minutes.
This pose opens the hips and chest, promoting relaxation and ease in breathing.
**Legs-Up-The-Wall Pose (Viparita Karani)
Sit next to a wall and lie on your back.
Extend your legs up the wall, keeping your sit bones close to the base of the wall.
Place a folded blanket under your hips for support if desired.
Rest your arms by your sides and close your eyes.
Hold for 10 to 20 minutes while focusing on slow, steady breaths.
This pose helps reduce swelling in the legs and calms the nervous system by reversing blood flow.
**Breathing Techniques to Enhance Relaxation
Breath control is a powerful tool to influence the nervous system. Restorative yoga often incorporates slow, deep breathing to activate the parasympathetic response. Try these techniques alongside your poses:
Diaphragmatic breathing: Breathe deeply into your belly rather than shallow chest breaths. Place one hand on your belly to feel it rise and fall.
4-7-8 breathing: Inhale quietly through the nose for 4 seconds, hold the breath for 7 seconds, then exhale slowly through the mouth for 8 seconds. Repeat 3 to 4 times.
Ujjayi breath: Slightly constrict the back of your throat to create a soft ocean sound as you breathe in and out through the nose. This breath helps focus the mind and calm the body.
Creating a Restorative Yoga Practice at Home
You can build a calming routine with restorative yoga by setting up a quiet, comfortable space. Here are some tips:
Use soft lighting or natural light to create a peaceful atmosphere.
Gather props like bolsters, blankets, pillows, and blocks to support your body.
Schedule 20 to 30 minutes for your practice, ideally at the same time daily.
Start with a few poses and breathing exercises, gradually increasing hold times.
Focus on slow, mindful breathing throughout your practice.
Avoid distractions by turning off devices and informing others of your quiet time.
Music is Hypnotic and Healing, Find something You Like.
Consistency helps train your nervous system to relax more easily over time.
Benefits Backed by Research
Studies show restorative yoga can reduce stress and improve mood. For example, research published in the Journal of Alternative and Complementary Medicine found participants practicing restorative yoga experienced lower cortisol levels, a hormone linked to stress. Other studies report improvements in sleep quality and reductions in anxiety symptoms, lowered BP and Chronic Pain.
These benefits come from the combined effects of gentle movement, breath control, and deep relaxation on the nervous system.
Consistency Is Key
Restorative yoga offers a gentle, effective way to calm the nervous system and restore balance in body and mind. By using supported poses and mindful breathing, you can create a peaceful space to release tension and recharge. Try incorporating these techniques into your daily routine to experience greater relaxation and resilience.
Take a moment today and Book to and Join Us Each Friday for Adaptive Flow Yoga™️: Restorative Edition to Jazz & Blues Music.
Find a quiet spot, gather your props, and come explore the calming power of restorative yoga.
Your nervous system will Thank You.
Happy Healing🌱,
Tazz
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