Nervous system regulation, pain, and wellbeing: The role of yoga
Our nervous system plays a central role in how we experience the world and is deeply connected to how we experience pain, stress, and overall wellbeing. When it's in a constant state of alert, often due to chronic stress, poor sleep, or emotional strain, it can heighten pain sensitivity, disrupt recovery, and contribute to ongoing physical tension.
For many people, especially those living with musculoskeletal or inflammatory conditions, supporting nervous system regulation can be a key step toward long-term wellbeing.
This becomes especially important during life stages like perimenopause, when hormonal fluctuations can make us more vulnerable to stress, anxiety, sleep issues, and inflammation.
As a physiotherapist, I’ve seen how yoga can be an incredibly effective tool—not just for improving movement and flexibility, but for calming the nervous system, reducing pain, and supporting hormonal balance. In this blog, we’ll explore how integrating yoga into your routine can support nervous system regulation, ease pain or hormonal symptoms, and help you feel more grounded, resilient, and well.
Prolonged Exhalation and Yoga
In a typical breath cycle, inhalation is active, while exhalation is passive. However, when we intentionally prolong the exhalation, we send a powerful calming signal to the brain via the vagus nerve, activating the parasympathetic nervous system, our “rest and digest” mode. This response helps to lower stress levels and support nervous system regulation.
During exhalation, the diaphragm rises, the heart slightly reduces in size, and blood briefly moves more quickly through the heart. This prompts the brain to slow the heart rate, creating a calming, grounding effect on the entire system. Emphasising an exhale that is longer than the inhale is a simple yet highly effective way to reduce sympathetic (stress-related) activity.
Restorative yoga leverages this principle beautifully. In this practice, poses are held for extended periods, with a focus on slow, mindful breathing, particularly lengthened exhalations, to support deep relaxation, nervous system balance, and emotional release.
Hip Opening to Reduce Pelvic Tension and Pain
Tension in the pelvis and lower back, particularly around the lumbar spine and hip region, can contribute significantly to pelvic pain. Through a combination of hip-opening stretches, myofascial release, and conscious breathing, yoga offers a powerful way to address this tension while also supporting pelvic floor health.
Long-held yoga postures such as Pigeon Pose, Butterfly Pose, and Happy Baby help release tight muscles and fascia in the hips and pelvis. When paired with slow, complete exhalations, these postures can also encourage emotional release, enhance mood, and reduce pain.
Adding tools like a trigger point massage ball beneath the gluteal muscles during poses like Pigeon can intensify the release by targeting specific tension points. This approach not only helps to open the hips but also reconnects the body and breath, creating a deeper sense of wellbeing and embodiment.
The Power of Prolonged Holds
Long-held postures in yoga do more than stretch muscles, they activate the parasympathetic nervous system, shifting the body into a healing state. Over time, this practice can increase levels of neurotransmitters such as GABA, which helps calm the nervous system, and serotonin, a key hormone in regulating mood and pain perception.
This hormonal shift supports the endocrine system, helping to rebalance hormones, especially important during times of hormonal transition like perimenopause. Lower cortisol (the stress hormone) and increased serotonin can reduce chronic inflammation, improve sleep, lift mood, and lower the intensity of pain signals in the body.
For those navigating subacute or chronic pain, hormonal changes, or emotional stress, these prolonged holds provide a nervous system reset, supporting both short-term relief and long-term health.
A Gentle Path to Resilience and Balance
Pain, hormonal fluctuations, and stress are deeply interconnected, especially during transitional life phases like perimenopause. Supporting the nervous system through intentional movement, breath work, and prolonged stillness can create lasting shifts in how we feel, function, and recover.
Yoga offers more than just flexibility or strength; it’s a holistic tool that nurtures both body and mind. Through restorative poses, hip openers, and breath-led practices, we can reduce tension, regulate the nervous system, and support hormonal balance, ultimately improving physical comfort, emotional wellbeing, and resilience.
Whether you’re dealing with chronic pain, pelvic tension, perimenopausal symptoms, or simply seeking more calm in a busy world, integrating yoga into your routine can be a valuable step forward. As a physiotherapist, I encourage you to explore these practices gently and consistently—your nervous system will thank you.
Join our upcoming Yoga Class
Our new yoga class starts Friday 17th October 2025—a perfect opportunity to explore how yoga can calm the nervous system, ease pain, and restore balance.
Places are limited, so secure your spot by calling 07 5337 9853. Our friendly admin team are happy to help.
