The Foundations of Yoga: Connecting Movement, Mindfulness, and Neuroscience

Yoga has long been celebrated for its physical and mental benefits, but its true power lies in the way it connects body and mind. Beyond the asanas (physical poses) and pranayama (breathing exercises), yoga has deep roots in the science of neuroscience, helping us understand why certain practices, like chanting or humming, are so effective at resetting the nervous system.

Let’s explore how yoga works on a neurological level and how its principles can help you create a more balanced and fulfilled life.

Yoga every day!

The Power of Sound: Chanting, Humming, and Resetting the Nervous System

You’ve likely heard the soothing sound of “Om” or a simple chant during a yoga class. But have you ever wondered why we hum or chant in yoga? The practice isn’t just for spiritual reasons—it’s deeply tied to how our brain and body respond to sound. When you chant or hum, especially with a prolonged “Mmm” sound, it activates the vagus nerve, which is a major part of the parasympathetic nervous system. This helps calm the body, reduce stress, and restore balance. Studies have shown that activating the vagus nerve can promote relaxation and mental clarity, key ingredients for a high-performing mind (Pelligrino et al., 2011; Thayer & Lane, 2000).

Movement: Unblocking Energy and Boosting Brain Function

Yoga also promotes the free flow of energy throughout the body. According to ancient yogic teachings, energy moves through the body in channels called nadis. When these pathways are blocked, it can cause physical or emotional distress. Modern neuroscience supports this idea through the study of the brain-body connection. Movement, especially in a mindful, controlled way as practiced in yoga, encourages blood flow, stimulates the brain, and boosts neuroplasticity—the brain’s ability to adapt and form new neural connections. This results in improved cognitive function, enhanced creativity, and greater emotional resilience. Research has demonstrated that physical movement, such as yoga, can increase neuroplasticity and improve memory (Bergland, 2015; Fissler et al., 2016).

Mindfulness: Calming the Mind and Enhancing Focus

One of yoga’s most transformative benefits comes from its emphasis on mindfulness. When you practice yoga, the combination of physical movement, controlled breathing, and mindful focus quiets the mind, allowing you to be fully present. Research has shown that mindfulness meditation—integrated into yoga practice—can increase gray matter density in areas of the brain responsible for learning, memory, and emotional regulation (Hölzel et al., 2011). By creating space to just “be” and reconnect with yourself, yoga helps to lower stress hormones, such as cortisol, while enhancing the release of feel-good chemicals like serotonin and dopamine. These chemical shifts directly improve mental clarity and overall mood (Zeidan et al., 2010).

The Bottom Line: Yoga as a Tool for Brain and Body Health

So, why does yoga make us feel so good? It’s because it’s designed to reset the body and brain, reducing stress, improving focus, and restoring balance. The foundations of yoga are incredibly beneficial. Whether through chanting to calm the nervous system, moving to unblock energy, or practicing mindfulness to reduce mental clutter, yoga helps us harness the power of our mind-body connection. And with neuroscience backing up many of yoga’s ancient techniques, we can confidently say that yoga isn’t just a workout—it’s a practice that heals, restores, and empowers us to lead our best lives.

As we embrace the science behind yoga, it’s clear that this ancient practice is as relevant today as ever, offering us tools to cultivate a balanced, thriving mind and body in our fast-paced world. So, the next time you step onto your mat, remember: you’re not just stretching or strengthening your body. You’re also enhancing your brain, your mood, and your life.

Whether you’re a seasoned yogi or new to the practice, every breath, every stretch, and every moment of mindfulness is a step toward a healthier, more focused you. And that’s a practice worth repeating.

xx Third Space Wellbeing xx

References:

• Bergland, C. (2015). The Neuroscience of Yoga: How It Can Boost Neuroplasticity. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/the-athletes-way/201512/the-neuroscience-yoga-how-it-can-boost-neuroplasticity

• Fissler, P., et al. (2016). The Effects of Yoga on Neuroplasticity and Cognitive Function. Frontiers in Psychology, 7, 470. doi: 10.3389/fpsyg.2016.00470

• Hölzel, B. K., et al. (2011). Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging, 191(1), 36-43. doi: 10.1016/j.pscychresns.2010.08.006

• Pelligrino, L. R., et al. (2011). Vagus Nerve Stimulation and Its Potential to Treat Mental Health Disorders: A Review of Current Literature. Journal of Neuroscience Nursing, 43(3), 163-172.

• Thayer, J. F., & Lane, R. D. (2000). The Role of Vagal Function in the Control of Heart Rate and the Impact of Chronic Stress on the Nervous System. Biological Psychology, 55(1), 56-67. doi: 10.1016/S0301-0511(00)00054-7

• Zeidan, F., et al. (2010). Mindfulness Meditation and Its Impact on Cognitive Performance: A Systematic Review. Psychological Science, 21(4), 493-498. doi: 10.1177/0956797610371339