Balance Your Nervous System Through Yoga And Science

This course is for busy minds and tired bodies: a reset of your nervous system using yoga-informed, science-based strategies. Learn ways to regulate your stress responses and manage your energy.

Over 6 sessions you will learn about how the nervous system operates, through the scientific lens of polyvagal theory and window of tolerance theory. We also explore what the yogic wisdom of the gunas can tell us about our different energetic states.

This course offers a blend of informative theory and trauma informed practical exercises to help you balance and regulate your nervous system.

Leçon 1: Meet Your Nervous System

Let's start with an overview of what your nervous system is and how it works. We look at the functions that it controls and the effects it has on how you feel, and how you respond to stress. Our practice for today includes a breath awareness meditation and body scan, which will help you develop your awareness of how you feel internally, known as interoception.

Leçon 2: The Science Of Your Nervous System

Today we explore the nervous system further, from a scientific lens. We explore models from neuroscience and psychology. We will look at Dr Stephen Porges' work on Polyvagal Theory and Dr Dan Siegel's work on Window Of Tolerance. Today's practice involves self-reflection. Grab a journal or notebook to write down your responses to the prompts I will give.

Leçon 3: A Yogic Perspective

In this lesson we will explore the Gunas, from yoga philosophy. The Gunas describe three different energetic states. Understanding this philosophy can give us another lesson for understanding our nervous system, as well as our energetic and emotional states. Our practice today is an embodiment practice that explores what each of the three energetic qualities feel like.

Leçon 4: Down-Regulate Your Nervous System

This lesson provides some tips on how to down-regulate our nervous system when we feel stressed, anxious or worried. When our nervous system is hyperaroused, or we have too much "Rajas" energy, there are some principles we can follow with movement and breath to help bring the nervous system into more balance. We will do a calming breathing practice to see how this affects you.

Leçon 5: Up-Regulate Your Nervous Sysytem

This lesson provides some tips on how to up-regulate our nervous system when we feel lethargic, unmotivated or depressed. When our nervous system is hypo-aroused, or we have too much "Tamas" energy, there are some principles we can follow with movement and breath to help bring the nervous system into more balance. We will do an uplifting movement and breathing practice to see how this affects you.

Leçon 6: Maintaining Balance

Today we explore how to cultivate and maintain a balanced state. We look at a few principles that can guide us with our movement and breathing practices when we want to stay in our Window Of Tolerance, or a state of Sattva. Our practice today is alternate nostril breathing, or nadi shodhana.

Reviews

Really excellent to see the connection between yoga and science. I read Dan Siegel’s “Mindsight” and “The Mindful Therapist” many years ago—both of which were so impactful at the time. I loved revisiting the “window of tolerance” concept especially as I can connect through yoga. Thank you and well done!