How Yoga Helps You Switch to ‘Rest & Digest’ Mode

Stress is a part of daily life that keeps the body in a state of high alert, often triggering the fight-or-flight response. While this response is good in emergencies, prolonged activation leads to stress related health issues like poor digestion, anxiety, weakened immunity and fatigue.

To counteract this, the body needs to switch to ‘rest and digest’ mode, a state of deep relaxation where the body can heal, recover and function optimally. Yoga is one of the best ways to switch to this mode and feel calm, balanced and restored.

What is the ‘Rest and Digest’ Mode?

The ‘rest and digest’ mode is controlled by the parasympathetic nervous system (PNS), which helps bring the body into a state of relaxation, recovery, and balance. When this mode is activated, your body will experience a slower heart rate, lower blood pressure, and increased oxygen flow to the brain and muscles.

Unlike the stress induced fight-or-flight response, which floods the body with cortisol and adrenaline, the rest and digest mode allows for cellular repair, detoxification and overall rejuvenation. Switching to this state is essential to reduce chronic stress, improve digestion and enhance mental clarity.

How Does Yoga Help Activate the ‘Rest and Digest’ Mode?

Yoga works by engaging the parasympathetic nervous system, slowing down the breath and calming the mind. Certain practices like breathing exercises, mindfulness and gentle movements are particularly effective in getting the body into a state of deep relaxation.

Breathing Techniques

Deep intentional breathing is a simple yet powerful way to relax the body and mind. By doing mindful breathing, we activate the parasympathetic nervous system and signal the body to release tension and reduce stress.

Diaphragmatic Breathing (Belly Breathing): Inhale deeply through the nose, allow the belly to expand fully and exhale slowly. This technique lowers stress hormone levels and brings deep relaxation.

Alternate Nostril Breathing (Nadi Shodhana): This is a balancing breathwork practice that involves alternating nostrils while breathing. It helps calm the mind, improves focus and emotional stability.

Ujjayi Breath (Ocean Breath): A slow, controlled breath with a slight constriction in the throat creates a soothing, ocean-like sound. This technique regulates the nervous system and brings a meditative quality to your practice.

Enhance your breathing practice with the Rest and Digest Restore Eye Pillow, filled with flaxseed and lavender, to add gentle weight over the eyes, helping to deepen relaxation.

Mindfulness and Meditation

Yoga is more than just movement - it’s a practice of awareness, presence and inner peace. Mindfulness and meditation slow down the mind, reduce stress and get the body into deep relaxation.

Guided Meditation: By focusing on calming imagery or affirmations, guided meditation takes the attention away from stress and anxiety and activates the body’s natural healing and relaxation response.

Body Scanning Meditation: This technique involves mentally scanning the body from head to toe, bringing awareness to physical sensations and releasing built up tension and discomfort.

Gratitude Practice: Focusing on gratitude fosters a positive mindset, encouraging emotional balance and overall well-being.

Gentle Movements and Stretches

Some yoga poses can release tension, improve circulation and support digestion by stimulating the digestive organs. Slow, restorative postures help muscles relax and allow the body to heal itself, making them perfect for stress relief and overall well-being.

Child’s Pose (Balasana): A gentle stretch for the back, hips and thighs, this pose encourages deep breathing and calms the nervous system and reduces stress.

Legs-Up-The-Wall Pose (Viparita Karani): By elevating the legs, this pose improves circulation, reduces swelling in the lower limbs and is soothing for the mind and body.

Cat-Cow Pose (Marjaryasana-Bitilasana): A dynamic movement that alternates between arching and rounding the spine, releases tension, improves spinal flexibility and stimulates digestion.

Seated Forward Bend (Paschimottanasana): This pose gently compresses the abdomen, stimulates the digestive organs and reduces stress related tension.

Adding quality yoga gear can enhance your practice. Our Rest and Digest Jute and Natural Rubber Yoga Mat and Carry Strap is a comfortable, eco-friendly surface for your poses. Pair it with the Rest and Digest Extra Long Yoga Stretch Strap to deepen stretches safely and make yoga accessible for all levels.

What Are the Benefits of Switching to ‘Rest and Digest’ Mode?

When the body is in the parasympathetic state, everything functions better. From better digestion to a stronger immune system, the benefits of yoga’s relaxation effects are huge. 

Reduces Stress and Anxiety

Chronic stress keeps the body in a state of tension, leading to fatigue, mood swings and mental exhaustion. Yoga reduces cortisol levels and promotes deep relaxation, making it perfect for stress relief and emotional balance.

Improves Digestion and Gut Health

When in fight-or-flight mode, digestion slows down, leading to bloating, discomfort and other digestive issues. Activating rest and digest mode allows the digestive system to function smoothly, improves nutrient absorption and gut health. Yoga postures like twists, forward folds and deep breathing exercises can stimulate digestion and ease bloating.

Boost Immune System

When the nervous system is calm and balanced, the immune function improves and you become more resilient to illness. Yoga supports detoxification by improving circulation and lymphatic drainage, reducing inflammation and overall vitality.

Increases Energy and Productivity

Unlike stress, which depletes energy, the rest and digest mode restores it. By reducing mental fatigue and physical tension, yoga improves focus, creativity and productivity. When the body and mind are in balance, energy is used more efficiently and you’ll feel refreshed and alert all day.

How to Incorporate Yoga Into Your Daily Routine?

1. Start with Short Sessions

Begin with 10 to 15 minutes of gentle stretching or breathing exercises. A short morning practice or a calming evening routine can set the tone for the day or help you unwind before bed. 

2. Find a Style That Works for You

There are many styles of yoga and finding ones that suit you is key. Experiment with different styles to find the perfect fit for your wellness journey.

Yin Yoga & Restorative Yoga: Slow paced and deeply relaxing, these styles focus on long-held stretches that calm the nervous system, improve flexibility and promote deep relaxation.

Hatha Yoga: This is a gentle and balanced practice that combines breath control, mindful movement and static postures-perfect for beginners and those looking for a grounding experience.

Vinyasa (Flow Yoga): This is a dynamic and rhythmic style of yoga that links breath with movement. Depending on the pace, it can be invigorating or meditative, making it versatile for different energy levels.

Using props like the Rest and Digest Cork Yoga Block can help with alignment and flexibility in these practices. If you’re just starting out, the Rest and Digest Yoga Bundle includes a Jute and Rubber Yoga Mat, a Carry Strap and a pair of Cork Yoga Blocks - perfect for building a solid yoga foundation at home.

3. Practice Mindfulness and Gratitude

Mindfulness helps cultivate presence and peace. Take a few moments after your practice to reflect, breathe and express gratitude to reinforce a calm and positive mind.

4. Listen to Your Body

Yoga is about connection and awareness. Some days, a simple breathing exercise may be enough, and other days, a longer practice may feel best. Tune into what your body needs to make yoga sustainable and nourishing. 

The Solution to Stress Lies Within

Turning on the rest and digest mode is the key to overall wellness and yoga is the way to do it. Adding mindful breathing, gentle movement and relaxation into your daily routine, along with our Rest and Digest yoga products, will help you reduce stress, improve digestion, boost immunity and increase energy. Whether you’re a beginner or advanced yogi, these restorative practices will make you feel calmer, more balanced and better equipped to handle life.