written by Renee Sanelli E-RYT500
What does your nervous system have to do with your level of flexibility?
Recent research suggests that the body’s ability to be flexible relies heavily on the ability of the nervous system to easily switch from a sympathetic state (fight or flight) to a parasympathetic state (rest and digest). As the name implies, the rest and digest part of your nervous system is a calm and relaxed state that allows contributing factors of functional flexibility to be used and optimized. Factors like:
- Relaxed muscles, fascia and other connective tissues
- An easy breath
- Endorphin release
- Increased blood flow
- Reduced stress levels, both physical and psychological
A yoga practice, in case you didn’t know, is all about building parasympathetic (rest and digest) dominance. We use yoga tools, like breath practices (pranayama), movement, mindfulness, intention, meditation as well as consistent practice and stress reduction to build our capacity to tap into the rest and digest part of our nervous system.
Consistency and Stretch Tolerance
When we stretch a muscle we activate the body’s “stretch tolerance” reflex. Muscle spindles in the muscle tissue inform the brain, and then the brain decides when it needs to “put the brakes on” the stretch. It’s a safety mechanism for avoiding pain, not so much for avoiding injury. The nervous system makes this decision based on what your body does on a daily basis. Consistency, then, is required to make progress in our flexibility levels. Basically the brain decides that it has to allow more stretch because the body is consistently asking for it.
Research suggests at least 3 sessions, of at least 20 minutes a week, to make progress in flexibility.
The Breath and the Nervous System
The breath is directly connected to the nervous system. The state of our nervous system (stressed?, happy?, calm?) affects our breath and the way we breathe influences the state of the nervous system. In yoga practice we use different kinds of breath practices (pranayama) to facilitate different responses in the body and mind. During flexibility work yogis encourage a deep, round and easy breath. The diaphragm, which is your main breathing muscle, stimulates the vagal nerve in a way that encourages a parasympathetic state of the nervous system. This allows the muscles and fascia to relax.
Mindfulness and Intention of Practice
In yoga we use mindfulness and intention of practice to focus our awareness. Intention reminds you of your goals. Mindfulness brings you into the present moment, focusing your awareness on the sensations of the stretch, connecting mind to body.
Compare this approach to a more traditional “gym” approach to stretching where the muscles are treated like stiff, inert “stuff” that needs to be manipulated to conform to our ideas of what it should be like.
We need compassion, self-care, awareness, intention and consistency to effectively allow our bodies to become more pliable and functional, and that is where a practice like yoga can really make a difference.
