THE AUTONOMIC NERVOUS SYSTEM
The autonomic nervous system has two branches – the sympathetic and parasympathetic. The sympathetic system, or the ‘fight or flight’ response, is our ‘doing’ – it helps us get up in the morning and gives us the drive to get work done. The parasympathetic system, or the ‘rest and restore’ response, is our non-doing – it helps us relax and creates optimal conditions for the functionality of the body to rebuild and replenish. Both systems are vital and have their role within a balanced nervous system. But often we get stuck in ‘doing’ mode and find it hard to adjust to ‘non-doing’ in the evening when the body needs time to regenerate. The autonomic nervous system is ‘automatic’. We can’t switch it on or off but, with practices like yoga, we can stimulate the ‘rest and restore’ response to ensure we shift towards parasympathetic dominance in the evening to prepare for a good night's sleep.
The body works on a 24hr sleep-wake cycle, known as the circadian rhythm. When the sun rises, we are exposed to light and the sympathetic system releases cortisol to give us energy for the day ahead. Throughout the day we move from one system to the other with periods of overlaps where both are working together. As the sun goes down, we are exposed to darkness and the parasympathetic system releases melatonin to make us drowsy and ready for sleep. Sleep is essential for our physical and mental wellbeing. Good sleep routines help with focus and concentration, mental health, a strong immune system, lower inflammation, a healthy metabolism, weight maintenance, and muscle repair. It is also important to avoid screen use (4hrs before sleep), caffeine (8hrs before sleep), alcohol (8hrs before sleep), and big or heavy meals (4hrs before sleep), which all inhibit evening melatonin production.
PARASYMPATHETIC SYSTEM ACTIVATION
There are many nerves responsible for the parasympathetic response, most of them come from the cranial nerves with just three coming from spinal nerves. The main cranial nerve associated with 75% of the parasympathetic nerve fibres, and for regulating the parasympathetic response, is the vagus nerve. It travels to and from the brainstem straight to the throat, heart, diaphragm, stomach, kidneys, liver, pancreas, gallbladder, sphincter and reproductive organs. It initiates the parasympathetic responses to slow heart rate and reduce blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production, stimulate endorphin productions and relax the muscles.
The vagus nerve can be stimulated with deep breathing, gentle movement, meditation, singing, chanting and laughing, cold water therapy and gut health. The fastest way to stimulate the vagus nerve is with a deep breath, particularly the exhale. The vagus nerve travels through an opening in the diaphragm. When we breathe the diaphragm rubs against the vagus nerve which activates the nerve fibres and sends messages to the brain to initiate the parasympathetic response. The breath is one of the most important elements of a yoga practice, making it a very effective method for down regulating the nervous system. In this sequence I have combined deep breathing, gentle movement and restorative yoga to help you settle into relaxation. Restorative yoga is the king of all yoga when it comes to targeting the parasympathetic system. The poses are held for longer periods of time and are supported with props to create effortless comfort.
EXPLORING EVENING WIND DOWN IN YOUR PRACTICE
This sequence starts with a gentle seated upper body mobility flow, linked with the breath. Start with the right side and repeat the flow on the second side, twisting to the left binding with the left elbow lifted. If binding the hands behind your back is not in your practice, you can either use a yoga strap to bridge the gap or just reach the hands towards each other. The second half of the first row is a child's flow version – slow your movement down and lengthen your breath to meet your adjusted speed. The second row gives you a series of mini flows to release any mental or physical tension from your day. You’ll notice the third has not got a breath guide. In this row stay in the series of poses for as many breaths as you need as you start to shift into the parasympathetic nervous system. Continue with a gentle extended breath with more of a focus on your exhale. You then transition into your restorative practice. It is important to make sure you are completely comfortable. Adjust and add more props and blankets if needed to find complete comfort. You will see the suggested hold times in the sequence for each pose. Props needed and alignment cues for your restorative poses are below:
You can learn more about how the nervous system works in my recent articles The vagus nerve & The nervous system. You can also try my Restorative sleepy flow sequence and any of my restorative sequences to help you build your evening wind down routine.
ALIGNMENT CUES
There is no specific peak pose in this sequence. Move slowly with the breath cues and be guided by your energy levels and business of the mind as to how much you do.
Have a read of the tips below and either print out the sequence or save it onto your device:
Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.
If there are specific poses that you would like to stay longer in, give yourself three deep breaths in those poses, and pick up the next pose with the allocated inhale or exhale as indicated by the sequence.
For a longer practice repeat the child’s pose flow at the start of each row.
RESTORATIVE POSE ALIGNMENT CUES
The props you’ll need for the restorative poses are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.
No.1 - SUPPORTED CHILDS
Come into a kneeling position with your hips on your heels. Nestle a bolster between your knees, vertically along your mat with a folded blanket on the far end. Place your hands either side of the bolster. With an inhale lengthen through the whole spine and on an exhale gently place your front spine along the centre of the bolster. Place your right cheek on the bolster. Feel the breath in the back of the ribs and lungs. Swap to your left cheek half way through the pose.
No.2 - RESTING SIDE BEND
Place a folded blanket at the top of your mat. Place your bolster horizontally on your mat with a space between your bolster and pillow. Sit with your right hip along the long edge of the bolster, knees bent. Lengthen your right side along the mat and nestle the bolster into the curve of your waist. Place your head on the blanket and reach your arms overhead. Feel a gentle opening all along the top side of your body. Repeat on the left side.
No.3 - RECLINED SEATED
Place two bricks horizontally at the top of your mat, One at its highest height and the other at its mid height. Lie your bolster over the bricks along the centre of your mat and place a folded blanket on the far end of your bolster where your head will rest. Sit with the back of your hips along the short end of the bolster. Roll up a folded blanket and place it under your knees. Gently lie back onto your bolster. Feel a gentle opening across the chest.
No.4 - MOUNTAIN BROOK
Half roll a four fold blanket and place it at the top of your mat. Accordion fold the other blanket and place it below your top blanket where your shoulder blades will lie. Place the bolster towards the bottom of your mat where your knees will be. Lie supine on your back, nestle the rolled part of the top blanket in the curve of your neck, place the accordion folded blanket under the lower tips of your shoulder blades and the bolster under the creases of your knees. Legs and arms extended, palms facing up, feet fall out to the side. Feel the rise and fall of the props supporting your back body.
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Ruth Delahunty Yogaru