What is executive functioning and how can you improve it through your yoga practice

Executive functioning refers to a set of cognitive abilities that enable us to plan, prioritize, initiate, and execute actions. These abilities are essential for our daily lives, whether we're trying to accomplish a complex work project or simply manage our time effectively. Fortunately, there are many ways to improve our executive functioning, and one of the most effective methods is yoga.

Yoga is an ancient practice that combines physical postures, breathing exercises, and meditation to improve physical, mental, and emotional well-being. While most people associate yoga with its physical benefits, such as increased flexibility and strength, it also has a profound impact on the brain. Research has shown that regular yoga practice can improve executive functioning in several ways.

One of the main ways that yoga improves executive functioning is by reducing stress. Chronic stress can impair our cognitive abilities, particularly our ability to focus and regulate our emotions. Yoga has been shown to reduce stress levels by activating the parasympathetic nervous system, which is responsible for the "rest and digest" response in the body. When we're in a state of relaxation, our brain is better able to regulate our emotions and focus our attention, leading to improved executive functioning.

Another way that yoga improves executive functioning is by increasing mindfulness. Mindfulness is the ability to be fully present and aware of our thoughts, feelings, and sensations in the present moment. By practicing yoga, we learn to focus our attention on our breath and physical sensations, which helps us develop mindfulness. Research has shown that mindfulness is strongly linked to improved executive functioning, particularly in the areas of attention, working memory, and cognitive flexibility.

In addition to reducing stress and increasing mindfulness, yoga also improves executive functioning by enhancing physical fitness. Regular yoga practice can increase cardiovascular endurance, muscular strength, and flexibility, all of which contribute to overall physical fitness. A growing body of research has shown that physical fitness is strongly linked to improved executive functioning, particularly in the areas of attention, working memory, and cognitive flexibility.

Finally, yoga improves executive functioning by promoting a healthy lifestyle. By practicing yoga regularly, we become more mindful of our physical and emotional health, which can lead us to make healthier choices in other areas of our lives. For example, we may be more likely to eat a balanced diet, get enough sleep, and engage in other activities that promote well-being. By adopting a healthy lifestyle, we can improve our executive functioning and overall quality of life.

In conclusion, executive functioning is a crucial set of cognitive abilities that enable us to navigate our daily lives effectively. Yoga is an effective way to improve executive functioning, by reducing stress, increasing mindfulness, enhancing physical fitness, and promoting a healthy lifestyle. By incorporating yoga into our daily routine, we can cultivate the cognitive abilities we need to succeed in work, school, and life in general.

Learn more about yoga at Chrystal Clinic here.

Sources:

Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135-168.

Pascoe, M. C., Thompson, D. R., Ski, C. F., & Linden, T. (2017). Effects of yoga on cognitive and emotional function in holistically trained individuals. International Journal of Yoga, 10(2), 72-79.

Chaddock-Heyman, L., Erickson, K. I., Kienzler, C., King, M., Pontifex, M. B., Raine, L. B., ... & Kramer, A. F. (2015). The role of aerobic fitness in cognitive control and executive function: A randomized controlled trial. Journal of Cognitive Neuroscience, 27(11), 2141-2151.

Vancampfort, D., Rosenbaum, S., Schuch, F. B., Ward, P. B., & Probst, M. (2019). Exercise and sedentary behavior in people with schizophrenia, other severe mental illness, and intellectual disability: A systematic review and meta-analysis. Schizophrenia Bulletin, 45(4), 742-751.

Park, C. L., Groessl, E. J., Maiya, M., Sarkin, A. J., & Eisen, S. V. (2014). Yoga for veterans with chronic low back pain: Design and methods of a randomized clinical trial. Contemporary Clinical Trials, 37(2), 269-275.