Rest and Digest: A Journey to Calm
While your digestive system operates behind the scenes, they play a vital role in your overall health and well-being. By weaving yoga into your daily routine (hint, this can all be practiced both on and off your mat), you can aid your digestion and bring calm to both body and mind.
Pause. Breathe: 3 Cleansing Breaths
Wherever you are, plant your feet firmly on the ground. Now, pause. Take a big inhale through your nose, feel your ribcage, belly, entire torso expand with breath. At the top of the inhale pause, then open-mouth exhale, let it allllll go. Repeat this two more times. At the bottom of your third exhale, follow the breath all the way out, softly close your eyes, and begin to draw the breath in and out your nose. Nothing to do, nothing to change, simply follow the breath flowing in and out your nose. Allow your breath to settle naturally. Stay here for as long as you wish. When you are ready, gently blink your eyes open. Observe how you feel.
The Power of Steady Breathing
Yoga provides the perfect avenue for you to cultivate steady breathing through mindful postures. This activates the “rest and digest” mode, promoting relaxation and improving digestion. Reflect on the 3 cleansing breaths exercise you just completed—how did you feel? I know I feel calmer or more centered. This awareness is key in yoga. If you find yourself struggling to maintain steady breathing during practice, or your heart begins to race before an important appointment, pause and adjust until your breath feels natural and controlled again. You may find this awareness and control of a steady breath carries through to other activities throughout your day.
Understanding Rest and Digest
The parasympathetic nervous system, also known as the “rest and digest” mode, lies at the heart of yoga’s impact on digestion. This part of your nervous system is in charge of digestion, elimination, and other restorative processes when you are relaxed and at ease. Contrast this with the sympathetic nervous system, or the “fight or flight” mode triggered by stress—think of how anxiety can affect your appetite or disrupt your digestion.
Yoga Poses for Digestive Health
In addition to your mindful breathing, certain yoga postures can also support digestion by compressing abdominal organs. These movements stimulate blood flow and circulation, which can also enhance gut motility. Take Child’s Pose, or balasana, as an example. This pose involves folding forward with the torso resting on the thighs, which applies gentle pressure to the abdomen. This compression activates the “rest and digest” mode via stimulation of the vagus nerve. The vagus nerve plays a critical role in regulating digestion by increasing peristalsis (muscle contractions that move food through the digestive tract). According to Traditional Chinese Medicine, the compression of the spleen and stomach meridians further enhance your digestion through increasing the flow of energy. Research has shown that practices like yoga can reduce cortisol levels, alleviating stress-induced disturbances in your digestion.
Put it into practice
When overwhelmed, prioritize comfort—lie down with a firm pillow under your knees, sit with firm and supportive cushions or simply plant your feet firmly to the earth. Close your eyes, tune into your breath, and return to slow, intentional breathing. With just 3 cleansing breaths, remember that every breath is an opportunity to restore calm—both within your body and in your life.
Be well,
Nicole
PS. Want more? Make sure to check out our free resources to begin activating your “rest and digest” system now!