What stress is doing to your brain (And how yoga can heal it)

Did you know that chronic stress can actually shrink your brain? Yep, one of the parts of your brain that’s responsible for memory, learning, and emotional regulation, your hippocampus, it atrophies, it actually gets smaller. 

And here’s the thing: most of us are walking around in a constant state of stress without realising the damage that this stress is doing. 

But here’s the good news: your brain is incredibly resilient, and yoga is one of the most powerful tools for reversing that damage. Today, I’m going to tell you how.

Hey, it’s Holly, and welcome back to the All of Yoga podcast! If you’ve ever felt like stress is running your life, you’re constantly tense, forgetful, or stuck in a loop of overwhelm, you’re not alone. You’re really not alone. I’ve been there too. And honestly, it wasn’t until I started a regular yoga practice that I realised that it was possible to feel different. And because i have this really annoying habit of having to know how and why things work they way they do, I then started studying neuroscience, and let me tell you - I am pretty blown away by firstly, the effects of stress, and secondly, how powerful yoga is at reversing these effects. So, let’s take a look at both of those things! In the interests of full disclosure, this episode is pretty doom and gloom to start, but there is a very gorgeously bright light at the end of the tunnel, I promise.  

What chronic stress does to your brain

Ok, so remember, this is pretty doom and gloom to start with. But, let’s start with what’s actually happening in your brain when you’re stressed. 

First of all, If you imagined that a sabre-toothed tiger was to walk into the room you’re in at the moment; what would you want to happen - to give you the highest possible chance of survival? 

You’d want access to all your energy to fight, or to run away, you’d want your brain to totally focus on getting you out of the situation (and not, for example, the email reply you need to send to Fred, or what to have for tea), and you’d want your immune system to step up in order to fight a potential infection in a cut caused by fighting the tiger.

And the good news is; this is exactly what happens

The bad news is that this response is really great when there’s an end point to the stressor. And let’s face it, if the stressor is a tiger - there’s going to be an end point!! But think about your stressors, the things that worry you, at the moment. They’re probably too much work, financial concerns, worries about friends or family, and so on, and these stressors tend to not have a clear end point - and this is how we end up with chronic stress.

I did say it was pretty doom and gloom didn’t I!

So, when you’re in this state of stress, your body releases cortisol; a stress hormone. In small doses, cortisol is helpful. But when it’s constantly flooding your system, it starts to - and this is pretty scary - damage your brain. Your hippocampus shrinks, which impacts your memory and learning. Your amygdala, your fear detection system, gets bigger, making you hypervigilant, and possibly more fearful of things that normally wouldn’t bother you. And your prefrontal cortex, a part of the brain that helps you make decisions and stay calm, starts to weaken. Your brain is being rewired for survival instead of thriving.

Why yoga is the antidote

Here’s where yoga comes in. This is our gorgeously bright light at the end of the tunnel. Yoga isn’t just about stretching or relaxation, it’s a science-backed tool for rewiring your brain. When you practice yoga, you’re activating your parasympathetic nervous system, the ‘rest and digest’ mode that counteracts the fight-or-flight response we talked about before. Yoga reduces cortisol levels and releases tension stored in your body. And it strengthens your prefrontal cortex, helping you stay calm and focused, even in times of stress. 

Essentially, research has shown that yoga helps your brain shift out of survival mode and back into balance.

Now, I know this might feel like a lot to take in, but here’s the thing: understanding this is just the first step. The real transformation happens when you start applying it to your life. That’s exactly why I’m hosting a free masterclass called ‘Yoga and the brain: The neuroscience of stress recovery.’ In the masterclass, you’ll learn the exact mechanisms of how yoga heals your brain and helps you break free from the pervasive stress cycle. It’s completely free, and I’d love for you to join me.

Simply head to the shownotes to save your spot. Spaces are limited, and I don’t want you to miss out. This is your chance to take control of your stress now and for the future.

I can’t wait to see you there!