What Actually Happens in Your Body During Relaxation?

Have you ever left a yoga class feeling like you’ve exhaled for the first time in days? A little lighter, more grounded, or even a bit clearer-headed, but you’re not quite sure why? That’s the magic of rest. But it’s not just magic: it’s biology.

In this blog post, I want to take you gently beneath the surface of what’s happening inside your body when you relax, so you can understand the science of rest to deepen your yoga practice.

(© - Doda Yoga)

Think of your nervous system like a seesaw. On one end is the sympathetic nervous system, your “fight or flight” response. It gets you ready to respond to danger (real or perceived) by speeding up your heart, sharpening your focus, and releasing stress hormones like cortisol.

On the other side is the parasympathetic nervous system, also known as the “rest and digest” system. This part slows everything down; your heart rate drops, digestion resumes, muscles soften, and the body shifts into healing and repair mode.

Most of us live with our seesaw tipped heavily toward stress. We rush, plan, push, worry, scroll… and even when we try to rest, our minds are still switched on.

When we breathe slowly, move gently, and focus on the present moment, like in a yoga class or a guided meditation, we begin to activate the vagus nerve, a key player in the parasympathetic system.

This triggers what researchers have called the Relaxation Response—a measurable physiological state that:

• Lowers blood pressure

• Reduces inflammation

• Improves digestion

• Balances hormones

• Increases feelings of safety and connection

• Helps regulate emotions

In short: Relaxation isn’t doing nothing. It’s deep, intelligent healing.

Now let’s go a layer deeper. There’s a fascinating built-in system in the body called the baroreflex, a powerful yet gentle reflex that helps regulate your blood pressure in real time.

Here’s how it works:

• Inside your arteries, especially in your neck and chest, are pressure sensors called baroreceptors.

• These receptors are constantly checking your blood pressure. If it rises, they send signals via the vagus nerve to slow your heart rate and widen your blood vessels. If it drops, they signal your body to gently bring it back up.

• This system helps maintain homeostasis, or inner balance and it responds beautifully to slow, mindful breathing.

Research shows that slow breathing (around 5–6 breaths per minute) increases baroreflex sensitivity, which means your body becomes better at regulating stress responses, calming the heart, and balancing blood pressure.

In yoga and meditation, we often naturally breathe in this range especially during practices like ocean breath (ujjayi), or longer exhalations. So even if you don’t know it, you’re training your baroreflex every time you consciously slow down your breath.

In my classes, you might notice we nearly always begin with breath awareness. These aren’t just feel-good add-ons, in my view they’re vital practices for shifting the body into healing mode.

One of my favourite simple practices is a hand-on-heart breath. You can try it now:

1. Sit comfortably and place one hand over your heart, one on your belly.

2. Close your eyes if it feels safe.

3. Breathe slowly in and out through the nose, lengthening the exhale just a little.

4. Stay here for a few minutes, simply observing the breath.

You might notice warmth, softening, or even a few tears. That’s okay. When the body feels safe enough to rest, it often releases what it’s been holding.

In a world that rewards productivity and constant doing, choosing rest is an act of quiet rebellion, and deep self-love. Every time you roll out your mat, sit in stillness, or soften into breath, you’re not “just relaxing.” You’re healing, growing, and coming home to your whole self.

If this resonated with you, I’d love to hear about your experiences with relaxation, do you notice a shift in your body or mind after class?

Naomi Hurst