3 Go-To Practices To Calm & Restore Your Central Nervous System
With Kylie Hennessy
BSc. Senior Yoga Teacher, Yoga Therapist and Mum of Three
Stress, anxiety and even depression are very common human experiences in our modern-day culture. With everything going on—like not moving enough, feeling disconnected from others, missing out on nature and munching on too many processed snacks—it’s no wonder we feel overwhelmed. Plus, experiences from our past, like trauma or big life changes can really pile on the stress. Yoga can help us find our balance and boost our well-being.
Yoga isn’t just about fancy poses; it’s a whole system that looks at our mind, body, and spirit. It gives us tools to create more harmony in our lives by understanding the three gunas (or energy qualities) and how they connect to the nervous system through the polyvagal theory (Sullivan et al., 2018).
What Are the Three Gunas?
Sattva: This is all about purity and calmness—think clarity and balance.
Rajas: It’s energetic and active but can lead to anxiety if we’re not careful.
Tamas: This one’s about inertia and can make us feel sluggish or down.
Getting to know these qualities helps us become more self-aware, so we can better handle our feelings.
Polyvagal Theory 101
How we perceive safety affects how we react and feel in the moment.
Dr. Stephen Porges came up with the polyvagal theory, which explains how our nervous system reacts to feeling safe or threatened. There are three main states:
Social Engagement (Ventral Vagal): This is where we feel safe and connected—totally aligned with those sattvic vibes.
Mobilisation (Sympathetic): This state is all about action and can link to rajas.
Immobilisation (Dorsal Vagal): This is when we feel stuck or shut down, which connects to tamas.
Yoga Beyond Poses
In the West, we often think of yoga as just crazy poses or meditation which can feel a bit out of reach for some. But yoga is so much more! It’s a complete system that helps us shift from stress (rajas) or lethargy (tamas) to calmness and safety (sattva).
Some Practices You Can Try
Breath Work (Pranayama): Control your breath to boost your energy.
Postures (Asana): Move mindfully and relax.
Mindfulness (Pratyahara, Dharana): Focus your awareness.
Meditation (Dhyana, Samadhi): Find inner peace and focus.
Behavioral Observances (Yamas): Follow ethical guidelines for a better life.
Restraints (Niyamas): Set personal rules for self-improvement.
Service (Karma Yoga): Get involved in selfless actions.
Singing and Chanting (Nada Yoga): Use sound to connect spiritually.
Compassion (Bhakti Yoga): Practice kindness and love.
Purpose (Dharma): Align your actions with your life’s purpose.
Deep Relaxation (Yoga Nidra): Experience deep relaxation.
My Go-To Practices To Calm and Restore Your Central Nervous System
Supported Legs-Up Pose
Use cushions for extra comfort in this calming pose.
Supported Child’s Pose
Just lie back with your legs up on a wall or couch—super relaxing!
Grounding Breath
Place a hand on your heart and belly for full yogic breathing—great for centering yourself.
By weaving these accessible yoga practices into your daily routine, you can find a balanced mindset, tackle stress better, and explore your inner self. This journey builds resilience and brings a deep sense of peace, helping you connect with your true self. Embracing this holistic approach can totally change how you deal with life’s ups and downs.
www.kyliehennessyyoga.com.au
References:
Sullivan, M. B., Erb, M., Schmalzl, L., Moonaz, S., Noggle Taylor, J., & Porges, S. W. (2018). Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. Frontiers in human neuroscience, 12, 67-67. https://doi.org/10.3389/fnhum.2018.00067