In "A Mindfulness & Breath-Based Approach to Yoga for Stress Management & Resilience," Maggie Reagh discusses the yogic principles and research that support this approach.

1. A Mindfulness & Breath-Based
Approach to Yoga
for Stress Management & Resilience
Maggie Reagh, MA in Teaching,
Certified Yoga Therapist (C-IAYT)
Learning & Teaching Symposium
May 12, 2017

2. 1. Mindfulness & Breath-Based Approach to
Yoga – 60 minutes
2. Body, Breath & Mind Yogic Principles Linked
to Research – 45 minutes
3. Mindfulness & Breath-Based Approach to
Yoga – 60 minutes
4. Discuss Experience & Application – 15 minutes
INTRODUCTION

3. Mindfulness & Breath-Based Approach to Yoga – 60
Minutes
MAGGIE REAGH

4. Body, Breath & Mind Yogic Principles Linked to
Research – 45 Minutes
Positioning the Body – Yogic Principles
Effects on the Blood Pressure & Nervous System
Bringing head lower than the heart – Forward bends & Semi-
Inversions such as Bridge & Downward Facing Dog
Inverting the body – Legs up the Wall & Shoulder Stand
variations – Make sure pose doesn’t exert too much effort
Bending the neck in inversions & semi-inversions –Bringing
chin to chest - Shoulder Stand variations and Bridge pose
Bending the neck in twists – Rotated torso twists
MAGGIE REAGH

5. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Cardiovascular Physiological Response Results In…
Shifts in blood flow to the heart, brain and central circulations
Increased pressure on veins & arteries in forward bends & torso
twists – Heart disease beware – Heart has to work harder
Increased venous blood return to the heart = Heart rate/blood
pressure has to decrease to keep too much blood from going to the
head (Baroreceptors – Vascular Homeostasis of Blood Pressure)
Parasympathetic Nervous System (PNS) - Relaxation Response to
maintain homeostasis (baroreceptors) = A good thing!
MAGGIE REAGH

6. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Psychophysiologically results in…
Increased Heart Rate Variability (HRV)
= Autonomic Nervous System (ANS) Balance
= Sympathetic (SNS) & Parasympathetic Nervous System (PNS)
Balance
= Increased Vagal Tone (Vagus Nerve – Part of PNS)
= Ventral Vagus Nerve – Front Body – Social Engagement –
Functional PNS
= Dorsal Vagus Nerve – Back Body – Freeze – Dysfunctional PNS
MAGGIE REAGH

7. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Psychophysiologically results in…
Increased Vagal Tone (Dr. Stephen Porges, Polyvagal Theory)
= Whole Vagus Nerve runs from Neck to Chest to Stomach
= Ventral (Front) Vagus & Dorsal (Back) Vagus Nerves are
Balanced – Down-Regulates the Sympathetic Nervous System
= Regulates the Face, Throat, Neck Arteries/Veins, Heart & Lungs
(Ventral Vagus Nerve) and Digestion (Dorsal Vagus Nerve)
= Helps Alleviate Symptoms of Depression, Anxiety,
PSTD/Trauma, COPD, IBD, Chronic Fatigue & Chronic Pain

8. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Psychophysiologically results in…
Increased Vagal Tone (Dr. Stephen Porges, Polyvagal Theory)
= Neck Movement, Chanting, Humming in Yoga Down-Regulates
the Ventral Vagus Nerve in Neck – Pharyngeal/Laryngeal &
Cardiac Branches (Carotid/Subclavian Arteries) of Ventral Vagus
Nerve
=Abdominal Compression – Forward Bends/Twists = Gastric,
Celiac, Hepatic Branches of Dorsal Vagus Nerve in Stomach,
Pancreas, Spleen, Intestines, Kidneys, Adrenals & Liver

9. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Positioning the Body – Yogic Principles
Parasympathetic Nervous System (PNS) Poses
Balancing Poses – Focus on Feeling Feet - Grounding
Supine Poses – Lying Down – Relaxing/Grounding
Forward folds & Twists – Compressing Belly – Encourages
Exhale
Inversions – Head Lower than Heart – Increased HRV &
Vagal Tone/ SNS &  PNS but not BP (Papp, Lindfors,
Storck, & Wändell, 2013).
Restorative Poses – Use of Props like Bolsters to Relax:
Open Front Body – Ventral Vagus Nerve?

10. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Lengthening the Breath: Breath-Based Approach
Long, Slow & Smooth Exhale and Hold after Exhale
6 Breaths per Minute (bmp) – 5-6 secs/breath (IN+EX)
Increased Heart Rate Variability (HRV)
Diaphragmic/Belly breathing - Treat General Anxiety Disorder (GAD)
Parasympathetic Nervous System (PNS) Response = Increased Vagus
Nerve Tone
 Blood Pressure???/Heart Rate Decreases
Withdrawing the Senses Leads to Meditation
Closing the Eyes, Ears, Nostrils & Pelvic Floor

11. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Focussing the Mind: Cultivating Mindfulness
Focus mind on the length & sound of the breath
Focus mind on breath starting & ending each
movement
Focus on pause between inhale & exhale
Practice being Present
Avoid automatic process of moving/breathing
Make unconscious, conscious
MAGGIE REAGH

12. BODY, BREATH & MIND YOGIC PRINCIPLES LINKED
TO RESEARCH
Focussing the Mind: Visualization – Grounding
 Feel soles of feet
Downward flow of water down front body- Ventral
Vagus Nerve? Front Body - Relaxation Response
Lie on back – Relax – Feel warm rocks underneath
you and warm river flowing down from above you
On back, feel warm still lake supporting you with
open clear sky above offering expansion – Ventral
Vagus Nerve? Social Engagement? PNS

13. Mindfulness & Breath-Based Approach to Yoga – 60
Minutes
MAGGIE REAGH

14. Discuss Experience & Application
– 15 Minutes
MAGGIE REAGH

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Courneya, Carol-Ann. (2016). Cardiovascular Physiology Applied to Yoga
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Homeostatic regulation of the vascular system. (n.d.). BC Open Textbooks. Ch.
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https://opentextbc.ca/anatomyandphysiology/chapter/20-4-homeostatic-
regulation-of-the-vascular-system/
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REFERENCES

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REFERENCES

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