Vayu Nervous System Reset: what it is, why it matters, who it is for, and how it works

Introduction

Our nervous system is not designed to be “on” all day. Still, that is exactly how many people experience their lives: a full schedule, a busy mind, and a body that is almost constantly slightly tense. The clear line between “doing” and “recovering” slowly fades.

In my Yoga Therapy studies at Vivekananda Yoga University (VaYU), I explore how yoga and breathing techniques can help the nervous system move more easily between these two modes. I bring this knowledge into my yoga therapy groups, the mindfulness classes in my studio at Breda station, and into workshops such as the Vayu Nervous System Reset in Italy.

1. What is a nervous system reset?

A nervous system reset is a short, intentional pause for your nervous system.You give your body a very clear message: it is safe enough to step out of action mode and move toward recovery.

A reset usually consists of three simple building blocks:

• grounding: feeling how your body meets the floor, mat, or chair

• breathing: slowing down the breath, often with a slightly longer exhale than inhale

• support: postures in which you do not have to hold yourself up, often seated or lying down

It is not a spectacular exercise from the outside, but rather a subtle recalibration from within.

2. Why would you want a nervous system reset?

Our autonomic nervous system has two main directions:

• action mode (sympathetic): ready to respond, heart rate and breathing increase, muscles hold more tension, attention is directed outward

• recovery mode (parasympathetic): rest, digestion and the immune system get more space, tension can decrease

  
  

Many people spend most of the day in a mild action mode: deadlines, caring for others, constant stimuli, a slightly heightened alertness. The body almost never receives a clear signal that it is allowed to recover.

You may notice this as:

• restless or shallow sleep

• tension in neck, shoulders, or jaw

• feeling overstimulated or emotional more quickly

• finding it hard to relax, even when you have time

• a persistent sense of being “always on”

  
  

A nervous system reset helps your nervous system experience again what the recovery mode actually feels like. This is pleasant in the moment and, over time, it increases your capacity to switch between effort and rest.

Research fits well with this. Studies on slow, regular breathing, for example around six breaths per minute, show that it can increase heart rate variability (HRV), which is seen as a sign of higher parasympathetic activity and better stress regulation. Other research on diaphragmatic breathing and yoga based breathwork suggests that these ways of breathing can lower stress, anxiety, and physical stress markers, and support a greater sense of inner calm.

In simple terms: what you experience during a reset as “more space and calm”, often shows up in research as a nervous system that is better able to recover.

3. Who is a nervous system reset for?

A nervous system reset is not a medical treatment, but it can be a valuable support alongside regular care. In my practice, I see it is especially helpful for people who:

• experience a lot of stress or tension and find it difficult to switch off

• are recovering from illness, surgery, or an intense period (in consultation with their doctor or therapist)

• live with chronic conditions, fatigue, or pain and are looking for gentle, realistic ways to calm the system

• often have tension related complaints such as a tight neck and shoulders, “pressure in the head”, or trouble falling asleep

• work in roles with a high cognitive or emotional load (healthcare, education, business, creative fields)

• practice mindfulness, but find it difficult to really feel that rest in the body

  
  

In the yoga therapy groups, I often see that over time people become better at self-regulation: they notice more quickly when they are in “on” mode, and they have concrete tools to step down again.

Important: if you have medical conditions or severe psychological problems, it is always necessary to discuss this first with your doctor or mental health professional. Yoga and nervous system resets can then be used as a complement, not as a replacement.

4. How does a Vayu Nervous System Reset work in practice?

In my classes and workshops, I use the term Vayu Nervous System Reset for a gentle, practical reset that you can also try at home.

A simple mini sequence:

Step 1 – Grounding

Sit or lie down.Consciously feel your feet on the floor, or the contact of your back, pelvis, or legs with the surface beneath you.You do not need to change anything, simply register what you feel.

Step 2 – Slowing the breath

Breathe in through your nose for a count of 4.Breathe out for a count of 6.Let the breath flow as naturally as possible, without forcing it.Stay with this rhythm for 2 to 5 minutes. If this feels like too much, reduce the number of counts, as long as the exhale stays a little longer than the inhale.

Step 3 – Softening tension

Relax your jaw and let your tongue rest softly in your mouth.Notice if your shoulders can drop a fraction.Keep your attention with the exhale and the feeling of contact with the ground.

This is a simple but effective way to let your body experience: it is safe enough to release a layer of tension.

In the yoga therapy groups, we build on this with postures that fully support the body, specific breathing techniques, and moments of silent observation. In workshops, such as the session in Italy, we connect the practical experience with what we know from the yoga tradition and from modern research.

Closing

A nervous system reset is not a luxury, it is maintenance. You ask a lot of your nervous system throughout the day. It can make a huge difference if you also train the opposite direction: grounding, feeling, and breathing more slowly.

If you would like to experience this with guidance, in a yoga therapy trajectory, a mindfulness group, or in a workshop around nervous system reset, feel free to contact me or speak to me in the studio at Breda station.

This blog was written by Marlies Tobias, MSc student in Yoga Therapy at Vivekananda Yoga University (VaYU) and founder of Yoga Academy You are the Buddha, located in Breda railway station.