This is why you feel calm after yoga

Have you ever wondered why you feel so much calmer after a yoga class? Or why that deep breath during a stressful moment actually works to settle your nerves? The answer lies in understanding the vagus nerve.

The vagus nerve is the longest nerve in your body, running from your brainstem all the way down to your abdomen, connecting your brain to major organs like your heart, lungs, and digestive system. The vagus nerve is the main component of your parasympathetic nervous system—that's your "rest and digest" mode, as opposed to the more familiar "fight or flight" response. When your vagus nerve is activated, it sends a clear message throughout your body: "Hey, we're safe. Time to relax, repair, and restore."

Your vagus nerve has direct connections to your diaphragm and breathing muscles. When you breathe deeply and slowly, you're literally massaging this nerve, sending signals that activate your body’s relaxation response. When you take a slow, deep breath in through your nose, your diaphragm drops down and your ribcage expands. This gentle stretching stimulates vagus nerve receptors throughout your torso. This is why breath control, or "pranayama" in yoga tradition, is so central to these practices. We're not just filling our lungs with air; we're actively engaging our body's stress-relief system.

Let’s break down what's actually happening in your body during deep breathing. When you engage in slow, intentional breathing:

• Your heart rate slows down
• Your blood pressure decreases
• Stress hormones like cortisol drop
• Feel-good neurotransmitters increase
• Your digestive system comes back online
• Your immune system gets a boost

I see this transformation happen in my studio every single day. Students walk in carrying the weight of their day—shoulders tight, breathing shallow, minds racing. By the end of class, after we've spent time focusing on deep, intentional breathing, their faces are softer, their shoulders have dropped, and they move through the world with more ease.

Ready to experience this for yourself? Tap the video below to get started.

In my classes, I always remind students that the breath work we practice on the mat is preparation for life off the mat. Every time you choose to breathe deeply instead of holding your breath during stress, you're strengthening your body's natural ability to return to balance. The next time you feel stress creeping in, remember that you have the power to activate your body's natural relaxation response. Take that deep breath, engage your vagus nerve, and trust in your body's remarkable ability to find calm in the midst of chaos.

If you're in the Columbia, SC area and want to dive deeper into making yoga work for your unique body, join me for the Yoga for Your Body workshop on Saturday, August 23 at 12 pm. We'll explore practical modifications for common poses and help you build confidence in adapting your practice.

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