emotional stability through yoga

Made by: Dr. Akansha Tyagi

DEFINITION OF EMOTION

• Emotion is a complex psychological phenomenon

which occurs as animals or people live their lives.

• It is Intense feeling that are directed at someone or

something

Facial Expressions Convey Emotions

Basic emotions

Basic emotions

Disgust Fear Joy Sadness Anger

VARIETY OF EMOTIONS

• POSITIVE EMOTION

• NEGATIVE EMOTION

Positive emotion

• Positive emotions that lead one to feel good about

one’s self will lead to an emotionally happy and

satisfied result.

POSITIVE HUMAN EMOTION

SOME OF THE POSITIVE EMOTIONS ARE:

• HOPEFUL

• CONFIDENT

• PEACEFUL

Negative emotion

• Negative emotions sap your energy and undermine

your effectiveness. In the negative emotional state, you

find the lack of desire to do anything.

NEGATIVE EMOTIONSSOME OF THE NEGATIVE EMOTIONS ARE:

• EXHAUSTED

• PANIC

FACTORS AFFECTING EMOTIONS

PERSONALITY

CULTURE

WEATHER

STRESS

ENVIROMENTAL

GENDER

Gender and Emotions• Women

– Can show greater emotional expression

– Experience emotions more intensely

– Display emotions more frequently

– Are more comfortable in expressing emotions

– Are better at reading others’ emotions

• Men

– Showing emotions is inconsistent with the male image

– Are less able to read and to identify with others’ emotions

– Have less need to seek social approval by showing positive emotions

Positive Moods

are Highest

At the End of the Week

In the Middle Part of the

Day (lunch)

Negative Moods are Highest

At the Beginning of the Week

And show little variation throughout the day

Emotional intelligence• Emotional intelligence (EI) is the ability to identify, assess, and control

the emotions of oneself, of others, and of groups.

Mind Balance Yoga ~ Sara Morrow, PhD, LLC

How Does Yoga Work?• Decreases Sympathetic Nervous System arousal

– “Stress Response”

– “Fight/Flight/Freeze”

• Fight – Anger

• Flight – Anxiety

• Freeze – Depression

– Most mental health problems relate to an over-stimulated SNS, which also affects physical health

• Increases Parasympathetic Nervous System function

– “Relaxation Response”

– “Rest & Digest”


Research Evidence• 2011 meta-analysis of peer reviewed, published research from 1990-2009

found yoga to:– enhance muscular strength, body flexibility– improve respiratory and cardiovascular function– promote recovery from addiction– reduce stress, anxiety, depression– reduce chronic pain– improve sleep patterns– enhance overall well-being and quality of life

• Yoga produces a physiological state opposite to that of the fight-or-flight stress response and with that interruption in the stress response, a sense of balance and union between the mind and body can be achieved.

Vagus Nerve

• It is the longest nerve of the autonomic nervous system in the human body.

• parasympathetic control of the heart, lungs, and digestive tract.

• This means that the vagus nerve is responsible for such varied tasks as heart rate, sweating, and quite a few muscle movements in the mouth, including speech


Vagus Nerve

• Yoga (and deep breathing) mechanically stimulates the vagusnerve:

– Controls motor and sensory functioning

• MOTOR: Efferent nerve

• SENSORY: Afferent nerve

– Regulates heart rhythms

– Stimulates Parasympathetic NS, calms Sympathetic NS


Breathing ~ Pranayama• Shallow, irregular breathing

– Increase heart rate

– Raise blood pressure

– Speed up the mind

– Cause nervous system to be out of balance

– Increase anxiety and depression

• Regulated breathing– Lower heart rate

– Decrease blood pressure

– Calm an anxious mind, give energy to a depressed mind

– Bring nervous system back into balance

– Support emotional balance

• Allow yourself to receive the gift of oxygen


Breathing for Emotional Balance• Mouth breathing

– Is our “emergency” response – Draws air to upper lobes of lungs

• Stress receptors stimulate Sympathetic NS – Increases heart rate, respiration– Body has to work harder to get enough oxygen - wastes energy– Unfiltered, cold, dry air irritates throat - increases chance of infection

• Nasal breathing is most effective– Draws air to lower lobes of lungs where:

• 60-80% blood cells are located - receive oxygen, exchange gas• Parasympathetic NS receptors concentrated

– Quiets, calms, steadies the mind– Relaxes - stress response/emotions/body/nervous system– Lowers heart rate, blood pressure – Filters, warms, moisturizes air into lungs - immune support


Breath and Mood

• Breath patterns vary according to emotion

– Anger = short and quick

– Fear/Anxiety = retain breath, irregular

– Sadness/Upset = long and deep

– Happiness = slow, relaxed, regulated

• Having people breathe in certain patterns induces emotion

PranayamaSimpkins & Simpkins (2011) conclude that:

• Yoga breathing methods provide powerful interventions for deliberately rebalancing an out-of-balance

• Autonomic nervous system affected by mental or physical problems.

– Ujayi pranayama

– Kumbakha

– Bhastrika


THANK YOU

emotional stability through yoga

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