Yoga and Human Anatomy
The enteric nervous system (ENS)—often called the "second brain"—is a complex network of neurons embedded in the lining of the gastrointestinal tract. It plays a critical role in digestion, mood regulation, and overall well-being. Yoga has significant benefits for the ENS, influencing the gut-brain connection through breathwork, movement, and relaxation.
ENS may also be responsible for the butterflies in your stomach from love!
How Yoga Affects the Enteric Nervous System
Activation of the Parasympathetic Nervous System
Yoga stimulates the parasympathetic nervous system, also known as the "rest and digest" system. Deep diaphragmatic breathing and restorative poses increase vagus nerve activity, which directly connects the brain to the gut, enhancing ENS function. This can lead to improved digestion and a sense of calm.Stress Reduction
Chronic stress activates the sympathetic nervous system ("fight or flight"), which can disrupt ENS activity, causing digestive issues like irritable bowel syndrome (IBS). Yoga reduces cortisol levels, calming the gut and allowing for better nutrient absorption and motility.Improved Blood Flow
Gentle yoga poses like twists and forward folds enhance blood flow to the abdominal region, nourishing the ENS and promoting its optimal function. Increased oxygenation and circulation support healthy gut lining and neural activity.Enhanced Gut Microbiota
Stress negatively impacts the gut microbiota—the diverse community of microorganisms in the digestive tract. Yoga's stress-relieving effects can indirectly promote a healthier microbiome, which influences the ENS by producing neurotransmitters like serotonin.Release of Neurotransmitters
Yoga boosts the production of neurotransmitters such as serotonin, a significant portion of which is produced in the gut. This supports both mental health and gut health, as the ENS and central nervous system (CNS) are in constant communication.Massage and Stimulation of Internal Organs
Certain asanas, like Cat-Cow (Marjaryasana-Bitilasana) and Bow Pose (Dhanurasana), provide a gentle massage to the abdominal area, stimulating the ENS and promoting better motility and digestion.
Scientific Evidence Supporting Yoga's Effect on the ENS
Stress and IBS
A 2018 study in Neurogastroenterology & Motility found that yoga significantly reduced IBS symptoms by improving vagal tone and regulating gut motility.Gut-Brain Axis
Research in the Journal of Clinical Gastroenterology (2016) highlighted how mindfulness and yoga positively influence the gut-brain axis, reducing anxiety and improving gut function.Vagus Nerve Stimulation
A study in Frontiers in Psychiatry (2018) demonstrated that yoga practices stimulate the vagus nerve, enhancing ENS function and emotional regulation.
Practical Yoga Practices for ENS Health
Breathing Techniques
Diaphragmatic Breathing: Activates the vagus nerve, calming the ENS.
Nadi Shodhana (Alternate Nostril Breathing): Balances the nervous system and reduces stress.
Asanas
Child’s Pose (Balasana): Gently compresses the abdomen, soothing the ENS.
Twists: Like Supine Spinal Twist (Supta Matsyendrasana), improve digestion by stimulating the ENS.
Meditation and Relaxation
Yoga Nidra or guided relaxation helps calm the CNS and ENS, creating a harmonious mind-gut relationship.
Why It Matters
By integrating yoga into your routine, you’re not just stretching or meditating—you’re supporting your body’s internal communication network. Understanding and nurturing the ENS through yoga can lead to improved digestion, mental clarity, and emotional balance.
As the ancient yogis knew intuitively, and as science now confirms: a healthy gut is key to a happy life! 🌿🧘♂️
References
Stress and IBS
Black, C. J., & Ford, A. C. (2018). "Global burden of irritable bowel syndrome: trends, predictions, and risk factors." Neurogastroenterology & Motility, 30(2), e13299.
This study highlights yoga's role in improving vagal tone and reducing IBS symptoms, showcasing its impact on gut motility.Gut-Brain Axis
Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., & Glaser, R. (2010). "Stress, inflammation, and yoga practice." Psychosomatic Medicine, 72(2), 113-121.
This research discusses how yoga and mindfulness positively influence the gut-brain axis, reducing stress and improving gastrointestinal health.Vagus Nerve Stimulation
Yakunina, N., Kim, S. S., & Nam, E.-C. (2018). "BOLD fMRI effects of transcutaneous vagus nerve stimulation in the brainstem and thalamus." Frontiers in Psychiatry, 9, 101.
While not yoga-specific, this study supports vagus nerve activation's positive impact, which yoga has been shown to influence.Diaphragmatic Breathing and ENS
Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). "The physiological effects of slow breathing in the healthy human." Breathe, 13(4), 298-309.
This study supports the idea that deep, diaphragmatic breathing improves parasympathetic activation and calms the enteric nervous system.Yoga Nidra and Stress Reduction
Rajesh, S. K., & Vinay, D. B. (2016). "Effectiveness of yoga nidra on stress, sleep quality, and subjective well-being in a stressed population." International Journal of Yoga, 9(3), 191-198.
This study explains how relaxation techniques like Yoga Nidra positively impact the CNS and ENS.Gut Microbiota
Cryan, J. F., O’Riordan, K. J., Cowan, C. S., et al. (2019). "The microbiota-gut-brain axis." Physiological Reviews, 99(4), 1877–2013.
This comprehensive review discusses the gut-brain-microbiome connection and how lifestyle factors, including stress management through yoga, can influence it.Yoga and ENS
Swanson, A. (2019). Science of yoga: Understand the anatomy and physiology to perfect your practice. DK Publishing.