When your nervous system is out of balance, everything feels harder—thinking clearly, staying calm, sleeping well, even breathing fully.
Stress, trauma, chronic worry, and modern life all take their toll on the nervous system. But the good news is, we don’t have to stay stuck in fight, flight, or freeze. Through intentional movement and breath, yoga offers a powerful way to calm the chaos inside and help your body feel safe again.
Your nervous system controls more than you think
Your autonomic nervous system (ANS) is responsible for regulating your body’s automatic functions—like heart rate, digestion, and breathing. It has two main branches:
- Sympathetic Nervous System (Fight or Flight) – Activated during stress or danger
- Parasympathetic Nervous System (Rest and Digest) – Activated when you’re calm and safe
Many of us live with a constantly activated stress response, leading to anxiety, poor sleep, fatigue, gut issues, and emotional overwhelm. Yoga is one of the most effective, science-backed ways to activate the parasympathetic system and bring your body back to balance.
6 yoga poses to soothe and regulate your nervous system
These poses are simple, calming, and can be done at home—no fancy gear or flexibility required. Just you, your breath, and a little space to move and rest.
1. Child’s Pose (Balasana)
A grounding, inward-facing pose that signals safety to the brain.
How: Kneel on the floor, big toes touching, knees wide apart. Fold forward, arms stretched out or by your sides. Breathe deeply into your back body.
Why it works: Calms the mind, reduces stress, and gently massages the internal organs.
2. Legs Up the Wall (Viparita Karani)
A restorative pose that helps regulate blood flow and quiet the mind.
How: Lie on your back with your legs extended up a wall or a chair. Arms relaxed at your sides.
Why it works: Reduces anxiety, improves circulation, and shifts the body into rest mode.
3. Seated Forward Fold (Paschimottanasana)
Encourages stillness and introspection.
How: Sit with legs extended. Inhale to lengthen the spine, exhale to fold gently over your legs. Bend your knees if needed.
Why it works: Soothes the nervous system and stretches the spine and hamstrings gently.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
A rhythmic, breath-led movement that connects body and mind.
How: On hands and knees, inhale as you arch the back (cow), exhale as you round the spine (cat). Move slowly with breath.
Why it works: Balances energy, reduces tension, and encourages deeper breathing.
5. Supine Twist (Supta Matsyendrasana)
A gentle twist to release tension in the spine and calm the nerves.
How: Lie on your back. Hug one knee in, then guide it across your body to the opposite side. Extend your arms out and gaze in the opposite direction.
Why it works: Releases stored tension and aids digestion—great for calming the gut-brain connection.
6. Savasana (Corpse Pose)
Stillness is powerful.
How: Lie flat on your back, legs comfortably apart, arms by your side, palms up. Close your eyes and focus on your breath. Stay here for 5–10 minutes.
Why it works: Allows full nervous system reset, enhances body awareness, and supports deep relaxation.
💫 Breath is the bridge
To enhance nervous system regulation, pair these poses with slow, deep breathing—inhaling through the nose for 4 counts, exhaling for 6 counts. Longer exhales signal safety to the brain and help deactivate the stress response.
Just a few minutes of intentional movement can help shift you from chaos to calm. These poses aren’t about “doing yoga perfectly”—they’re about showing up for your nervous system with softness and care.
Whenever life feels too loud, return to your breath, your body, and your mat.
