The guiding principle of recovery is to give the victim back a sense of power and control.
Yoga prioritises establishing a connection at a somatic level (physical) and from there addressing emotions and cognitions (perception, memory, resolution...).
During yoga, various postures and breathing techniques are used to build a sense of connection. The focus is on a liberating approach aimed at self-discovery and self-care. You are invited to listen to your own body and be guided by your own experience in each moment. Self-exploration and self-care are central, so you learn to be present in and interact with your body in a way that suits you best, and act accordingly. During a yoga session, the yoga teacher supports and even encourages every choice the student makes. This may mean temporarily leaving class to take a walk when you are overcome by thoughts or feelings, or stopping when something is painful or uncomfortable for you, for whatever reason. Trauma often involves the experience of forced, imposed or coerced actions by someone with power, who wants to exert control over his/her victim and body. This is exactly what one wants to avoid in trauma-sensitive yoga classes and yoga postures. The priority is to listen to your own body and make choices and take good care of yourself accordingly. Learning to trust, accept and appreciate your body is essential.
The yoga teacher initially provides structure and safety during the class, and works to help the student be constantly present during postures and become aware and learn how to regulate his/her emotional state.
The vagus nerve or wandering nerve is the main parasympathetic (link to site) nerve of the autonomic nervous system (link to site) and connects various organs such as the brain, lungs, heart, stomach and intestines. There is a left and right vagus nerve under each collarbone that both transmit information in the direction of the body to the brain. It is one of the longest nerve we have in our body. The vagus nerve provides communication between our brain and our organs and regulates many functions in our body breathing, digestion, heart rate and hormone production.
Dr Stephen Porges (link to site) describes how the vagus nerve influences and regulates our body in his polyvagal theory (link to site) where there are three different levels, each associated with a particular state of the nervous system.
Yogahoudingen kunnen helpen de activiteit van de nervus vagus te reguleren en te ondersteunen door het bevorderen van ontspanning en rust.
Een eerste aspect zijn de vele yogahoudingen (asana's) die gericht zijn op het kalmeren van het zenuwstelsel, het verminderen van spanningen in het lichaam. Door de houdingen (asana's) regelmatig te herhalen wordt de activiteit van de nervus vagus verhoogd en komt het zenuwstelsel in een toestand van rust en ontspanning.
De ademhaling is een tweede aspect. Specifieke ademtechnieken (pranayama) kunnen de activiteit van de nervus vagus stimuleren en reguleren. De langzame diepe ademhaling en de specifieke ademtechniek 4-7-8 verhoogt de activiteit van de nervus vagus wat dan weer het zenuwstelsel in een toestand van rust en ontspanning brengt.
Yoga postures can help regulate and support the activity of the vagus nerve by promoting relaxation and rest.
A first aspect are the many yoga postures (asanas) aimed at calming the nervous system, reducing tension in the body. By repeating the postures (asanas) regularly, the activity of the vagus nerve is increased and the nervous system enters a state of calm and relaxation.
Breathing is a second aspect. Specific breathing techniques (pranayama)(link to explanation) can stimulate and regulate the activity of the vagus nerve. Slow deep breathing and specific breathing technique 4-7-8 increases the activity of the vagus nerve which in turn brings the nervous system into a state of rest and relaxation.
Exercises for the vagus nerve :
Breathing exercises (Pranayama 4-7-8) (link to breathing technique on video) : A simple exercise that helps stimulate the vagus nerve is slow, deep breathing. Sit in a comfortable position and inhale gently through the nose (4 counts), while making your belly bulge. Hold the breath (7 counts) and then gently exhale through the mouth (8 counts), while retracting your belly. Repeat this breathing technique for several minutes.
Inverted postures (Viparita Karani) : This restorative posture relieves back pain and calms the mind. The back of the legs, neck and chest are slightly stretched. This pose is very effective for tired legs and swollen ankles. The variation where the legs are placed against the wall is suitable to reduce feelings of restlessness, anxiety and stress. A nice pose before bedtime.
Child pose (Balasana) : In this pose, you very consciously make yourself small. In addition, you return to a basic sense of security. And this is associated with your childhood. The Child Pose releases tension in the muscles and stretches the hips, thighs and ankles. It helps release stress and calms the brain. In this pose, you stimulate the bladder and kidney meridian and this helps with anxiety and/or depressive feelings.
Lie pose (Savasana) : The Lie pose brings deep relaxation to the body and mind. This pose seems simple, but it is one of the most difficult yet most important yoga poses. It takes practice and focus to stop thoughts and enter a meditative state. This pose is also important to completely release the muscle groups.
Perhaps one day in the future, gradually, without even noticing it, you will live your way to the answers.
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