The Benefits of Yoga: Immediate and Long-Term Transformations

Over the past ten+ years of practicing yoga, I've experienced benefits that have manifested both immediately and gradually, seeping into my daily interactions and feelings. From my very first class, the post-yoga high has been a consistent part of my practice, leaving me with a light, bubble-like attitude for about an hour after savasana, along with a notable detachment from worries. The slower, more subtle benefits of a consistent practice have revealed themselves in increased tolerance and compassion for others, along with a deep-seated contentment that seems to support me constantly.

For me, these benefits were undeniable. I recognized that yoga was providing me with a pause between noticing and reacting, allowing me to feel confident during times of change that previously would have paralyzed me, and generally making me feel more joyful. However, when explaining this to others, I often encounter bemused or condescending disbelief regarding these remarkable effects of what some view as a "woo-woo" practice.

This skepticism prompted me to investigate the science behind yoga, particularly its neurological aspects. It's important to note that the desire for evidence-based validation is a distinctly Western approach that seeks to legitimize personal experiences. Ancient yoga, with its deep roots and traditions, does not require scientific validation to be justified, and doing so can sometimes undermine the legacy of the many teachers, particularly from South Asia, who came before us.

Immediate Benefits

The most commonly reported post-yoga benefit is a sense of relaxation. This feeling of calm and restoration comes from the activation of the parasympathetic nervous system, which triggers the "rest and digest" response, as opposed to the "fight or flight" response. This reduces the production of the stress hormone cortisol. In a fascinating interview on The Food Medic podcast, neuroscientist and former psychiatric doctor Dr. Tara Swart explains that women who practice yoga three times a week have lower cortisol levels compared to age-matched controls who don’t.

Why is the Parasympathetic Nervous System Stimulated?

The breath, or pranayama practice, is the element of yoga that most significantly stimulates the parasympathetic nervous system. Particularly, the exhale has been proven to stimulate the vagus nerve, a cranial nerve complex that relays relaxation signals from the central nervous system to the body. The vagus nerve is active when you exhale, especially during prolonged breaths. This is why pranayama practices, such as breathing in for four counts and out for six, are so powerful. Diaphragmatic exhaling, where your stomach rises, further enhances this effect. The role of the vagus nerve is also a foundational element of the Wim Hof method, which emphasizes the benefits of breathing techniques and cold-water exposure.

Interestingly, 80% of the vagus nerve fibers are afferent, meaning they transmit signals from the body to the brain. As psychiatrist and author Bessel van der Kolk explains, "We can directly train our arousal system by the way we breathe, chant, and move, a principle that has been utilized since time immemorial in places like China and India."

Increased Tolerance

One of the most significant changes I’ve noticed is that I react less impulsively. I now have more processing time, allowing me to consider whether a situation is worth reacting to. This change can be attributed to the activation of the parasympathetic nervous system, which helps shift us from a state of readiness to attack to a state of calm reflection.

The Emotional Center of the Brain: The Amygdala

Bessel van der Kolk's book "The Body Keeps the Score" introduced me to the amygdala, the brain's emotional center. The amygdala's function is to warn us of danger and activate the body's stress response. Regular yoga practice, as Dr. Swart explains, leads to physical changes in the brain, including denser folding of the outer cortex, which helps regulate the amygdala. This creates a "pause button" effect, allowing us to respond thoughtfully rather than react impulsively.

Cultivating Contentment and Joy (Santosha)

Santosha, a yogic principle, translates to "contentment." It encourages finding happiness in the present moment rather than in future achievements. Neuroscience supports this concept: activation of the parasympathetic nervous system via the vagus nerve slows the natural decline of grey matter in brain regions associated with happiness and joy. Thus, yoga not only makes us happier but also sustains this happiness over time.

Neuroplasticity and Adapting to Change

Change has always been challenging for me. Before a significant transition—whether moving to a new country, starting a new job, or attending a new university—I often experience anxiety that paralyzes me, leading to emotional numbness and inactivity. While it's an ongoing journey, I truly believe yoga has helped me navigate recent changes with greater calm and perspective. This could be due, in part, to the relationship between yoga and increased neuroplasticity.

Neuroplasticity refers to the brain’s ability to modify, change, and adapt its structure and function throughout life in response to experiences (Frontiers in Psychology). Engaging in new asanas, transitions, or states of being during yoga practice enhances neuroplasticity by creating new neural connections and thickening the cerebral cortex layer associated with higher learning. This process helps us become more adaptable to new information and changing circumstances.

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References:

• Stellar, J. E., Cohen, A., Oveis, C., & Keltner, D. (2015). "Affective and physiological responses to the suffering of others: Compassion and vagal activity." Journal of Personality and Social Psychology, 108(4), pp. 572-585.

• Salamon, M. (2013). "The Science of Yoga and Why It Works." Live Science.

• Swanson, A. (2019). The Science of Yoga.

• (2020). "The Science Behind Breathwork + 5 Benefits of the Practice."

• Gerritsen, R., & Band, G. (2018). "Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity." Frontiers in Human Neuroscience, 12, 397.

• Dr. Wallace & Dr. Swart. The Food Medic Podcast.