Unleash Your Superpowers By Improving Vagal Tone, Yoga for Skiers

(Breathe, breathe, breathe)
Break through the surface and
I am forgiven, I am free
I am a field on fire
I am forgiven, I am free
I am a field on fire
~ Lyrics: Nine Inch Nails, Burning Bright (Listen Here)

Imagine trying to relax muscles while at the same time having a very emotional argument on a heated topic.  It can not be done.  Muscular relaxation depends on nervous system relaxation. 

The Autonomic Nervous System is comprised of two separate sets of nerve attaching to key organs.  This system is how we respond to threats in our environment and how we regain equilibrium.  These two sets of nerves are like the gas and break pedals in a car.  The

Sympathetic Nervous System set of nerves is the gas.  When you are suddenly confronted by a dangerous situation like a tiger jumping out of the bushes the Autonomic Nervous System becomes active and the result is fight or flight.  In fight or flight the body is mobilized for strength, agility and quick reactions. 

The break pedal on the other hand is the Parasympathetic Nervous System.  This corollary system in healthy individuals is active by default.  As well, after a threat is no longer a threat the body needs to return to equilibrium.  If we stayed elevated in the state of fight or flight all the time our organs would quickly wear out.  The Parasympathetic Nervous System once stimulated activates the rest and digest response.  The body finds equilibrium through the balance of these two key systems.  

Important in the practice of yoga is the Vagus nerves involved in the Parasympathetic nervous system response.  The vagus nerve runs from the brain stem down through the core of the body and directly through the musculature of the diaphragm muscle.  When the breath is sufficiently deep and slow enough that the diaphragm is contracting to its full capacity the vagus nerve is stimulated and the rest and digest response is triggered. 

By practicing yoga breath work it has been demonstrated scientifically that the vagus nerve can be stimulated and a deep calming overcomes the practitioner.  During breath work the practitioner increases vagal tone where tone refers to tension on the vagus nerves.  The stimulation of the vagus nerve makes possible bringing the heart, for example, back down to calm state.  This is called heart rate variability and it can reduce the risk of several disease processes.  

The way we add a little more surrender into asana by relaxing the nervous system through controlled breath.  This practice transcends the yoga mat and becomes a tool that can be used in everyday life.  Taking a deep calming breath while in a heated argument with a colleague is a great example.  Another is being able to stop the escalation of a dangerous situation by staying cool headed when someone else is experiencing road rage. 

There are very real practical and performance related applications of this tool.  We can strengthen it through yoga practice and then take it onto the mountain with us to find that effortless ease in skiing that allows us the full access to our true potential. 

High Vagal Tone means the Parasympathetic Nervous System is active often and good at bringing the nervous system back down from an elevated state.  We can think of Vagal Tone as similar to good muscular tone.  This aspect of the nervous system when it is said to be high is good at establishing calm. 

Yogic breath exercises known as Pranayama have for centuries been the mainstay of spiritual aspirants on the path to greater self control and therefore greater access to directing attention towards the important work of mediation.  Practicing Yogic Breath work has been shown to increase vagal tone.  This is currently the main theory for how Yoga is effective at treating certain health conditions that are exacerbated by stress.  

When it comes to mastering a movement discipline however this ability to let go of unnecessary tension mechanically is necessary to find ease.  To be able to stop overworking it is critical in becoming a master.  Breath work is a great way to learn how to do this in a controlled closed environment and then one can take that out into the mountains.  In the following section I will introduce a Pranayama practice and a few asanas that will challenge the practitioner to find the right blend of muscular effort & surrender.