Reset Your Nervous System: How Yoga Nidra Can Help You Recharge Your Mind and Body

Reset Your Nervous System: How Yoga Nidra Can Help You Recharge Your Mind and Body

by | Oct 31, 2024 | mind-body

nervous system reset with yoga nidra

Relax And Unwind With Yoga Nidra

Discover a place of peace and relaxation with Yoga Nidra, a simple but powerful practice to help you reset your nervous system and revitalize mind and body. Whether you’re feeling stressed and overwhelmed, or are simply in need of a reset, this ancient yogic technique will help you find inner balance and peace

Derived from the Sanskrit words “yoga” meaning integration, and “nidra” meaning sleep, Yoga Nidra is a guided meditation practice that takes you into the deepest state relaxation, a place between waking and sleep – a “conscious sleep”, where you can enjoy being completely relaxed while remaining mentally alert

Nidra is a guided practice which helps you access the depths of your consciousness to release trapped emotions, calm your nervous system, and awaken your body’s natural ability to heal itself

Nidra Practice

Your Nervous System:  Regulator Of Health And Well-Being

Together with the immune and hormonal (endocrine) systems, your nervous system plays a central role in orchestrating and regulating all bodily functions, from digestion, breathing and blood pressure to how you think, feel and respond to stress

Tough text-book doctrine would put the nervous system centre stage as the great regulator of all, real life is always messier, more complex and infinitely more interesting: thus, the idea of a specialized portion of the nervous system dedicated to dealing with stress no longer holds water

Every moment of every day your mind and body have to respond flexibly to an ever changing environment. This happens through a complex orchestration of multiple systems – the nervous system, certainly, but also the hormonal (endocrine) and immune systems and more

Cortisol & Stress

Central to the hormonal response to “stress” is the steroid hormone cortisol. Released from the adrenals, cortisol is under the control of secondary messengers secreted by parts of the brain and pituitary gland in response to the perception of stress. Cortisol mobilizes multiple systems to provide the energy for your body to rise to the challenge

The immune system is the great defender from external threats. Not so long ago considered to act autonomously, the immune system is now known to be intimately integrated with the activities of the other great regulatory systems, affecting and being affected by both the nervous and endocrine systems

Thus, stress (a cognitive event) is pro-inflammatory (an immune activity), while inflammation and infection bring about mental depression, malaise and sick behaviour 

Recent studies have also established a significant role for the community of microbes living in your gut, the microbiata, in stress, emotional regulation and immune activity. The microbiata can affect not your just your gut, but also how you think and feel, and how well you fight infection

Nevertheless, on the basis that the mind – thinking and feeling – is at least in part associated with the brain there is a point to discussing the nervous system with relation to stress

The pivotal role of the nervous system in stress is also highlighted by studies showing that electrical stimulation of a single, albeit paired, nerve known as the Vagus leads to a measurable anti-stress response, slowing the heart, reducing blood pressure, suppressing inflammation and generally relaxing the whole system

Autonomic Nervous System

For the purpose of study the nervous system may be divided in several ways:

The central nervous system (CNS) comprises the brain and spinal cord, where information is processed, while the peripheral nervous system (PNS) comprises a collection of nerves carrying information to (sensory) and from (motor) the CNS

The nervous system is also studied in terms of a somatic, or voluntary, nervous system, responsible for movement, posture and sensory perception, and an autonomic nervous system (ANS) dealing with involuntary internal processes such as breathing, heart rate, blood pressure, digestion and more

The ANS can be further divided into

  1. a sympathetic system (SNS) which up regulates bodily functions to fight-or-fly in response to stress, and 
  2. a parasympathetic nervous system (PSNS) which reduces arousal to promote relaxation and help the body rest-and-recover

Far from being antagonistic the two arms of the ANS work in concert to create a level of arousal, or autonomic tone, appropriate for any given situation

While a well regulated nervous system is the basis for optimal health and wellbeing, an out of balance or exhausted nervous system can lead to a wide range of physical and mental health issues, from chronic stress, anxiety and insomnia, to dysregulation of any and all your vital organ systems, including immune disorders such as allergy, autoimmune disease and other damaging inflammatory processes 

reset nervous system

Reframing Stress

While external conditions may trigger a stress response, the same is true of internally generated scenarios arising from memories of past events, conditioning and innate personality traits: whether you’re dealing with a major plumbing emergency, or an internally generated fear or worry, the same stress response is triggered, with similar consequences for your physical and mental health

Thus, building coping tactics, re-framing perceived stressors and generally developing greater resilience are key to mitigating the harmful effects of stress

Yoga Nidra offers a unique way of calming and resetting your nervous system. Translating from Sanskrit as yogic sleep, nidra takes you to the deepest level of relaxation, activating the rest-and-digest parasympathetic nervous system to calm your mind, support healing and repair and help you enjoy a positive state of well-being

During a Yoga Nidra practice you are more able to access the subconscious mind, where deep-rooted thought patterns and emotions reside. By releasing these trapped emotions, you create space for new perspectives, increased self-awareness, and emotional healing. This not only benefits your mental and emotional well-being but also has a positive impact on your physical health

 

Nidra Practice

A Guide To Practicing Yoga Nidra

Yoga Nidra is structured step-wise practice where you follow a guided meditation

Start by setting the scene: 

1. Find a quiet and comfortable space: choose a space where you won’t be disturbed during your practice. Create a comfortable environment by using cushions, blankets, or a yoga mat. Adjust the lighting and ambient temperature for maximum comfort

2. Assume a comfortable position: Sit or lie down comfortable on your back. Close your eyes and allow your body to fully relax to the pull of gravity

3. Find a suitable script. Listen to the Yoga Nidra recording below. Or look around for other recordings and apps that offer guided sessions.

Follow the instructions and let yourself to be guided into a state of ease and relaxation

4. Set an intention: Though not essential, you may want to take a moment to set an intention for your practice. How would you like to benefit from practising nidra? It might be anything from releasing stress to cultivating self-love, improving your relationships or finding inner peace.

5. The formal practice starts with a body scan, where you bring your awareness to different parts of your body before moving onto the breath

As you delve deeper into the practice, you will be guided through visualizations and imagery. Allow yourself to fully immerse in these experiences and explore the depths of your consciousness

6. Awaken slowly: Towards the end of the practice, you will be guided to gradually bring your awareness back to your body and the present moment. Take your time to transition back, slowly opening your eyes and moving your body.

7. Reflect and integrate: After your practice, take a few moments to reflect on your experience. Journaling or simply sitting in silence can help you integrate the insights and emotions that may have arisen during the practice.

Remember, consistency is key when it comes to reaping the benefits of Yoga Nidra. Aim to practice regularly, even if it’s just for a few minutes each day. With time and dedication, you will experience the transformative power of this ancient practice

 

Nidra practice

Benefits of Practicing Yoga Nidra

The benefits of Yoga Nidra practice are many, and encompass many aspects of your well-being. Here are some of the key benefits you can enjoy:

1. Deep relaxation: Yoga Nidra induces a profound state of relaxation, allowing you to release tension and stress from your body and mind.

2. Improved sleep: Regular practice of Yoga Nidra has been shown to improve sleep quality, helping you achieve a deeper and more restful sleep.

3. Reduced anxiety and stress: By activating the relaxation response, Yoga Nidra helps reduce anxiety and stress levels, promoting emotional well-being.

4. Enhanced creativity and focus: The practice of Yoga Nidra cultivates a state of heightened awareness and mental clarity, enhancing your creativity and ability to concentrate.

5. Emotional healing: Through the exploration of the subconscious mind, Yoga Nidra allows you to release trapped emotions and heal emotional wounds.

6. Increased self-awareness: Yoga Nidra provides a space for self-reflection and introspection, enabling you to develop a deeper understanding of yourself and your patterns.

7. Improved physical health: Resetting your nervous system through Yoga Nidra will have a positive impact on your physical health, improving digestion, boosting immunity, and reducing inflammation and chronic pain.

The effects of nidra on the cardiovascular system cannot be understated. By reducing arousal nidra helps lower blood pressure, inflammation and other contributers to that great killer of our age, cardiovascular disease

By incorporating Yoga Nidra into your daily life, you can experience these transformative benefits and more. It’s a practice that will truly revitalize your mind, body, and spirit

Practical: A Short Yoga Nidra To Help You Rest & De-Stress

Conclusion: Embracing the Transformative Power of Yoga Nidra

 

In a hectic and at times chaotic world, Yoga Nidra can offer you precious moments of deep relaxation and inner peace, with its simple yet profound practices to calm your nervous system, and awaken your body’s inherent tendency to health and wellbeing

So, if you’re feeling overwhelmed, stressed, or just in need of a quiet moment, just find a quiet place, sit or lie comfortably, and let yourself be transported to the healing space of Yoga Nidra

 

CONTENTS

intro

nervous system

how to practice 

benefits

nidra practical

conclusion

Discover 7 Top Benefits Of Cranial Osteopathy For Adults

Discover 7 Top Benefits Of Cranial Osteopathy For Adults

by | Feb 6, 2023 | mind-body

What Is Cranial Osteopathy?

adult receiving cranial osteopathy

Cranial osteopathy is a gentle alternative healthcare option that can provide many health benefits for adults as well as children of any age

Original developed for assessing and manipulating the bones of the skull, modern cranial osteopathy is a whole-body therapy which can help resolve pain, reduce stress and tension and restore balance to your body and mind, promoting overall health and wellbeing

 

How Does Cranial Osteopathy Work?

Cranial osteopathy engages with a rhythmic motion, referred to as the “primary respiratory mechanism” (PRM), or “tide”, which is apparent everywhere in the body, and can be sensed by the therapist’s trained hand, to detect and resolve dysfunctions within your system

The nature and workings of the “tide” remains speculative:

Initially linked to the tide-like motion of the fluid surrounding the brain and spinal cord (cerebro-spinal fluid), later explanations have included the existence of an anatomically distinct craniosacral system, and a biodynamic model with the tide as a manifestation of universal life-force (potency), the latter being synonymous with the chi of Chinese medicine and the prana of Indian yoga

On a practical level, the therapeutic significance of the tide is that it provides us with a medium for sensing and interacting with the inner workings of the body

Engaging with the tide, the listening hand can appreciate the quality, state and functional interrelationships of the bones, muscles, organs and other body structures. This allows the practitioner to detect distant as well as local areas of dysfunction and address those factors underlying your pain and disability to return you to healthy balance

From relieving pain to reducing stress, and promoting wellbeing here are 7 ways cranial osteopathy can help you improve your overall health and wellness

 

7 Benefits of Cranial Osteopathy For Adults

Musculoskeletal Health

At the musculoskeletal level cranial oriented osteopaths connect with the ebb and flow of the tide expressed in bones, joints, muscles and other tissues to reveal the inner workings of this complex tensional matrix

While patient education and therapeutic exercises play a pivotal role in helping you overcome fear of movement and develop behaviours conducive to healing, cranio-sacral work goes to the heart of the matter, identifying unconscious holding patterns to help your body relax into a healthier state

Cranial approach has been found to help with musculoskeletal pain syndromes including pelvic pain, back and neck pain, and sciatica, as well as tension-type headache and migraine

 

1 – Back & Neck Pain

Back pain is one of the most common causes of pain and disability, accounting for up to 12 million work days lost every year

Back and neck pain result from multiple causes. While physical strain is undoubtedly a factor, there is a strong link between psychosocial stress and back pain

The cranial approach and osteopathy in general has been found to help with pelvic, back and neck pain

By re-establishing joint and muscle synergies osteopaths can help relieve the mechanical causes of back and neck pain

Cranial osteopathy can also address emotional tension held within your tissues, helping you to relax and return to healthy and pain free function

2 – Headache & Migraine

Though tension-type headache and migraine are distinct syndromes they share common factors and are often considered to lie within the same spectrum

Osteopathy has been shown to help with both types of headache

At one end of the spectrum tension headaches have few or no accompanying symptoms. Migrane, on the other hand, may be associated with nausea (and vomiting), light & noise sensitivity and other symptoms. There may be an “aura”, of visual and other disturbance, often preceding the headache

Migraines can triggered by stress, muscle tension, especially in the neck and shoulders, injury and sinus problems.  There is also a link with hormonal changes, such as the menstrual cycle and menopause

By addressing these and other factors osteopathy has been found to relieve pain and reduce the frequency of migraine attacks

3 – Arthritic Pain

Literally meaning joint inflammation, arthritis is used as a catch all phrase for stiff, painful joints. Inflammation can only be reliable confirmed through laboratory blood tests, such erythrocyte sedimentation rate (ESR) or C-Reactive Protein (CPR)

Even then, these tests point to systemic inflammation – a generalized inflammatory state where joint involvement may be just one manifestation of systemic disease, such as Rheumatoid Arthritis or Systemic Lupus. Although cranial osteopathy can calm your system to reduce pain sensitivity and inflammation, the role of osteopathy in rheumatological inflammatory disease is limited

Much more common is osteo-arthritis, where one or more joints express stiffness and pain associated with wear from age, or following injury. But even here, the picture is not straightforward, for:

although wear and tear is irreversible, there are as many cases of painful, stiff joints without x-ray evidence of wear as there are of worn joints going about their business happily and without any pain!

Osteopathy has been shown to significantly relieve wear-and-tear related joint pain and stiffness and improve joint function enabling you to engage in all those things you enjoy

Internal Health

As pain and dysfunction in the internal organs can be referred to and affect the functioning of the musculoskeletal system, so does musculoskeletal function affect the inner body. This viscero-somatic relationship is one of the central pillars of osteopathic medicine

Cranial osteopathy uses the tide to sense the whole body, reaching beyond the body frame to the internal organs. At the local, mechanical level, its gentle, non-invasive manipulations can enhance tissue nutrition by improving blood supply and drainage. At the systemic level, cranial osteopaths help shift the autonomic nervous system towards towards a state of rest-and-digest to help your whole system reset and recharge

4 – Irritable Bowel

IBS is a disease of unknown origin with symptoms including abdominal pain, constipation, diarrhoea and bloating. It is common,l affecting 11 out of 26 people globally

Irritable bowel is considered a functional disease with no identifiable organic problem. It is strongly linked to stress

Though the management of IBS requires a multi-disciplinary approach, including dietary management, structural and cranial osteopathy can be useful adjuncts to help relieve your symptoms

5 – Ears & Nose

By directly, albeit gently, manipulating the bones and membranous structures of the skull, cranial osteopathy is an excellent method of working with congestive issues affecting the ears, nose, throat and sinuses

Glue ear is a congestive problem where the middle fills with fluid causing loss of hearing and sensations of pressure and sometimes pain. Though it largely affects children, adults can also be affected.

By releasing tension and compression in and around the cranium, therapists can restore fluid dynamics allowing the ear canal to drain

A similar approach is used to relieve sinus congestion and pain

Cognitive & Emotional Health

The structure-function paradigm applies equally to the realm of mental and emotional health. Osteopathic medicine works with the psycho-somatic, or mind-body relationship to help not just your physical health but your mentally and emotional wellbeing

6 – Stress & Tension

With its light touch and minimal force, cranial osteopaths can free your mind and body from stress and tension, be it from current or past injury, illness, stress or trauma

Cranial osteopathic treatment helps restore balance and relaxation throughout the body – something every adult will benefit from!

Conclusion

7 – Assisting Natural Healing

Whether the focus is on structural fitness, internal health or psychological wellbeing, osteopathy aims to provide an optimal environment for all your vital functions to thrive

Health is more than the absence of disease. It is an emergent property of a dynamic, self-regulating system. Health is a positive state of wellness. It is your natural condition. Our job as osteopaths is merely to remove the obstacles to help you reach this ideal

You can read more on cranial osteopathy at the Sutherland Cranial Teaching Foundation website

Or hit the button for more info and to arrange a cranial osteopathic consultation with Manuel

cranial osteopathy clinics

CONTENTS

What Is It?

Musculoskeletal

Internal Medicine

Mental Wellbeing

Natural Healing

A Psycho Somatic Journey: Wellbeing And The Mind-Body Link

A Psycho Somatic Journey: Wellbeing And The Mind-Body Link

by | Feb 11, 2022 | mind-body

What Is Psycho Somatic Medicine?

practising psycho somatic healing with yoga and cranial osteopathy

Strictly speaking, psycho somatic medicine refers to a sub-speciality in the field of psychiatry concerned with physical diseases which have a strong psychological component. In this article we will explore the subject from a broader perspective, that of psycho somatic healing

Psycho-somatic healing is an approach to understanding how health and disease arise from the relationship between the mind and body

It provides a holistic view of the patient, appreciating that emotional and mental states can impact all your physical systems, from your ability to fight infection and disease to wound healing, and even your appetite and digestion

By understanding the physical, emotional, and environmental influences on our health we can begin to take control of our wellbeing and improve our whole quality of life

The sections that follow will explore the world of mind-body medicine: some of the major illnesses and syndromes considered psycho somatic; the principle pathways connecting mind and body; why and how too much stress is bad for you; and how you can find tranquility, stability and health in a tumultuous and stressful world

Psychosomatic Symptoms And Illnesses

In as much as all thoughts, emotions and physical processes are inextricably linked all states of health and disease can be said to lie within the psycho-somatic spectrum. The field is certainly complex, with organic (existing in the body), and psycho-genic (originating in the mind) disease at the extreme ends and much blurring of the edges in everything in between

Some diseases under the psycho somatic umbrella have an organic basis but may be precipitated by stress. These include 

  • diabetes
  • auto-immune disease

Others have a poorly established physical cause and a strong relationship to stress, such as

  • High blood pressure
  • Some forms of gastritis or peptic ulcers
  • Migraines & tension headaches
  • Dermatitis eg. psoriasis

Others still display very clear symptoms with little or no demonstrable physical abnormality. These functional or non-organic diseases also form part of the psycho somatic spectrum. Example include

  • Irritable bowel
  • Breathing pattern disorder (BPD) & hyperventilation
  • Interstitial cystitis

Fibromyalgia, chronic fatigue and some forms of chronic pain have been historically classified as functional at best, and psychogenic (in the mind) at worst. The eventual demonstration of physical disturbances associated with all three has highlighted the danger of considering functional disease as being all in the mind

How Are The Mind And Body Connected

While it’s not difficult to understand how physical illness and pain can impact you emotionally, how, you might ask does a mental state aggravate your gut or increase your blood pressure?

To answer this we look at how the body orchestrates the countless activities that make up our physiology and metabolism. The human body is regulated by three great interconnected systems

  • The Nervous System –
  • processes data and regulates bodily functions on a moment to moment basis through electrical impulses travelling along nerves
  • The Endocrine System –
  • does this over days, weeks or months by means of circulating messengers we call hormones. Finally
  • The immune system –
  • distinguishes between self and other to keep us safe from external and internal invaders, including bacteria, viruses and malignant cells

Let’s look at some of the major ways the three systems work together

 

Stress And Health
The General Adaptation Syndrome

The GAS was described by Dr Hans Selye, who coined the term “stress” as we know it today

Dr Selye noted that when we appraise any situation as challenging, the body mounts a stereotypical response by way of a cascade of hormones which starts in the brain (hypothalamus) and ends with the release of the steroid hormone cortisol from the adrenal cortex

This adaptation to stress is essential for survival in its acute phase. Cortisol raises blood sugar and provides the body with the resources it needs to respond effectively to a stressor. Long term, however, elevated levels of cortisol is responsible for many of the harmful effects of stress on our health, including

  • Anxiety
  • Depression
  • Digestive problems
  • Headaches
  • Muscle tension and pain
  • Poor sleep
  • Heart disease, and stroke

Stress and inflammation

Inflammation is one of the most basic responses of the innate immune system to protect us from injury and disease. While inflammation is protective it can, when excessive, prolonged (chronic) or inappropriate (eg auto-immunity) cause us harm

Harmful effects from inflammation include

  • Bronchospasm in asthma
  • Intestinal inflammation (Chrohn’s, Ulcerative Colitis, Coeliac’s) with pain, diarrhoea and impaired absorption
  • Arthritis with joint swelling with pain
  • Blood vessel damage with deposition of fibro-fatty plaques (atheroma) causing obstruction
  • A range of mental health issues including depression

A recent literature review by Viktoriya Maydych (2019) finds that current research supports a direct link between stress, inflammation and reduced emotional attention, the triad itself being a predictor of depression

Nervous System

The nervous system can be (artificially) divided into sub-systems. Of interest to psycho somatics is the division into

  • Somatic  Nervous System–
  • associated with movement and sensation, and
  • Autonomic Nervous System (ANS) –
  • associated with involuntary internal functions such as digestion, breathing and blood pressure. The ANS is also involved in modulating inflammation

Autonomic Nervous System

The ANS in turn has two arms: a

  • Sympathetic system (SNS)
  • mediating your response to danger, thereby preparing your body for fight or flight

SNS activity is associated with stress and is pro-inflammatory. Though essential for our survival, persistent activation is associated with many of the harmful effects of stress and inflammation

Rest & Digest

  • The Parasympathetic system (PSNS)
  • is associated with two distinct responses:
  • Rest, digest and social interactivity
  • in response to sensing safety – this is a relatively recent adaptation, thought to be unique to mammals
  • Freeze reactions (feigning death)
  • to a situation percieved as a major threat to survival – this is an older response to threat, shared by other species, such as reptiles. It is associated with overwhelm and thought to be a factor in post-traumatic stress

Rest and digest responses are associated with feelings of safety and are anti-inflammatory, helping the body heal, repair and replenish its resouces

The vagus nerve is the main purveyor of signals organizing visceral rest and digest responses. I’ll have lots to say about the vagus and polyvagal theory in later posts

Treatments For Psychosomatic Wellbeing

The management of psycho-somatic manifestations encompass the whole mind – body spectrum. In some cases, where the psychological issues are too deeply buried or too painful to confront a psychotherapeutic or psychiatric approach may the best option

Common therapeutic interventions include

  • cognitive behavioural therapy (CBT)
  • mindfulness based stress reduction (MBSR)
  • medications such as antidepressants

Outside the world of professional psychological support there is also a wide range of tools to help you alleviate your symptoms and take greater charge of your wellbeing

Activities which can help you manage stress include

  • exercising regularly
  • eating a balanced diet
  • getting enough sleep and rest
  • seeking support from colleagues, friends and family
  • knowing your limits and avoiding putting undue pressure on yourself

The contribution of meditation and mindfulness-based movement therapies to psycho somatic health is well supported by evidence. Effective disciplines include

  • mindfulness meditation
  • yoga
  • Tai Chi
  • Qi Gong
  • and more

Yoga For Mental & Physical Wellbeing

With its triad of gentle movement, breath regulation and mindful attention yoga has been found to help with a plethora of physical and psychological symptoms, including 

  • blood pressure
  • cholesterol profile
  • digestion and bowel function
  • chronic pain relief
  • anxiety and stress management

along with a host of other physical and emotional issues. Click the link to learn more about how the regular practice of yoga and meditation can help you heal your body, mind and spirit

Osteopathy For Mind-Body Health

The role of body-work in managing your psycho-somatic wellbeing is well documented. Most holistic body therapies embrace the philosophy of body-mind unity. This includes holistic massage, rolfing, shiatsu, tuina, chiropractic and osteopathy

Therefore, I’d like to finish this article with a mention of the contribution of osteopathy to mind-body medicine. Because I’m an osteopath. And because of a tendency in the popular mind to think on osteopathy a purely manual therapy to deal with your aches and pains

While we osteopaths hopefully do a good job of fixing your back, osteopathy itself is a holistic system of healthcare which works with your structure in order to achieve complete physical and mental wellbeing. Osteopaths aim to create an optimal physical environment for all your vital functions to thrive

Osteopaths work with the functional and structural relationships between the musculo-skeletal system (soma), internal organs (viscera), and psyche (mind) with the spine as the principle gateway to the central nervous system

It’s no coincidence that of the list of conditions the profession can claim to help, based on sufficient evidence, lie mostly within the psychosomatic spectrum

Click the link to see some of the more common conditions osteopathy can help you with

Having explored stress, inflammation, safety and wellbeing, and other factors relevant to psycho somatic health we can begin to put theory into practice. Here’s a deeply soothing yoga technique for reducing stress and inducing deep relaxation: yoga nidra – the psychic sleep of the yogi. See you in the next article.

A Note:

In this article we’ve focused on the impact of mental states on the body. The influence of the body on the psyche cannot be overstated. The discovery of a gut-brain axis linking your intestinal micro-organisms to your emotional state, for example, has revolutionized our understanding of metal health and will be dealt with in a separate article

Let’s do some yoga nidra

CONTENTS

intro

mind-body

stress

inflammation

nerves

management

yoga

osteopathy