How Practicing Yoga Helps Resist Nausea

February 12th, 2025 | Lifestyle, Nausea

Feeling queasy can put a damper on anyone’s day. Whether it’s from an upset stomach, motion sickness, or just stress catching up with you, nausea can leave you searching for relief. Here’s where yoga steps in. This age-old practice is celebrated not only for flexibility and balance but also for its healing effects on the body and mind. One of yoga’s lesser-known benefits is its ability to counter nausea naturally. Let’s explore how yoga works its magic and which poses can help you feel better fast.

Understanding Nausea and Its Triggers

Nausea is that unsettling sensation in your stomach that often feels like you’re on the verge of vomiting. While most people experience it at some point, the causes can vary greatly. To understand how yoga helps, it’s important to first know how nausea works and what can bring it on.

Physiological Causes of Nausea

Nausea isn’t just “all in your head.” It’s a response from your body that usually involves the digestive and nervous systems. When your stomach’s contents move too slowly, or your brain perceives a threat (like toxins or imbalance), nausea kicks in as a protective measure. Hormonal changes, such as during pregnancy, can also play a role.

The nervous system plays a big part too. The vagus nerve, which connects the brain and digestive organs, can send mixed signals during stress, leading to queasiness. This is why nausea often accompanies anxiety or tension.

Common Triggers of Nausea

Ever felt sick after a long car ride? That’s motion sickness, which occurs when your inner ear, eyes, and body send conflicting signals to the brain. Food-related causes, such as overeating or eating spoiled food, can also be major culprits. Stress and anxiety often lead to nausea, as do certain medical conditions like migraines, gastroesophageal reflux disease (GERD), or even dehydration.

Understanding these triggers is key because yoga addresses many of these factors directly, providing a pathway to relief.

The Science Behind Yoga’s Impact on Nausea

Yoga works on both the mind and body, creating a calming effect while improving bodily functions. If you’re wondering how stretching and breathing translate into nausea relief, there’s solid science behind it.

Yoga’s Effect on the Nervous System

When you feel nauseous, your body is often in “fight or flight” mode, dominated by the sympathetic nervous system. Yoga encourages deep breathing and mindfulness, which activate the parasympathetic nervous system—often called the “rest and digest” system. This shift helps to relax your muscles, calm your mind, and reduce nausea.

Improvement of Digestion Through Yoga

Some yoga poses gently stimulate the digestive organs, encouraging movement in the stomach and intestines. Poses like twists and forward bends massage the abdominal area, promoting smoother digestion and decreasing bloating—a common cause of nausea.

Enhanced Blood Circulation

Low blood flow to critical areas like the brain or digestive system can often worsen nausea, making you feel lightheaded. Yoga boosts circulation, improving oxygen flow throughout the body. This gentle increase in blood flow can help ease symptoms of nausea, especially if dizziness is contributing to your discomfort.

Yoga Poses That Relieve Nausea

If nausea has you curled up on the couch, moving might feel like the last thing you want to do. But here’s the good news: the following yoga poses are gentle enough to try even when you feel queasy. They don’t just tackle the symptoms but address the root causes of nausea.

Child’s Pose (Balasana)

This restful pose is ideal when you’re feeling overwhelmed and nauseous. Kneeling with your torso resting over your thighs and your forehead on the floor brings instant calm. By releasing tension in your back, neck, and shoulders, this pose soothes the nervous system and promotes relaxation, helping nausea fade away.

Seated Forward Bend (Paschimottanasana)

Sit down with your legs extended and reach for your toes, or as far as you comfortably can. This forward fold compresses the stomach slightly, aiding digestion while reducing tension. It also calms your mind—something that’s especially helpful if stress or anxiety is triggering your nausea.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Lying on your back, bring the soles of your feet together and allow your knees to fall outward. This position is incredibly gentle, making it a go-to pose for nausea relief. It opens the abdomen and promotes a sense of relaxation, especially useful if your symptoms stem from digestive discomfort or stress.

Legs-Up-The-Wall Pose (Viparita Karani)

Lie on your back with your legs resting vertically on a wall. This simple inversion increases blood flow to your brain and reduces dizziness, which is often linked to nausea. The pose also calms the nervous system, helping you feel grounded and steady.

Additional Tips for Practicing Yoga to Ease Nausea

When practicing yoga for nausea, your approach matters just as much as the poses themselves. Here’s how to make your practice effective and enjoyable.

Focus on Breathing Techniques

Deep, steady breathing is a cornerstone of yoga, and it’s incredibly helpful for nausea. Techniques like diaphragmatic breathing (breathing deeply into the belly) can calm the vagus nerve and ease queasiness. Try inhaling for four counts, holding for one, and exhaling for six counts to relax your body.

Practice in a Comfortable Environment

Your surroundings can either help or hinder your yoga practice. Choose a quiet, low-lit space free of distractions. Avoid strong scents or bright lights, which can intensify nausea. Comfort is key.

Stay Hydrated and Avoid Overexertion

Dehydration can worsen nausea, so sip water slowly before and after practicing yoga. Avoid big movements or anything that strains your body. Gentle poses and slow transitions are best when you’re feeling off.

Conclusion

Yoga isn’t just about improving flexibility or finding inner peace—it’s also a powerful tool for physical healing. From calming the nervous system to aiding digestion and boosting circulation, yoga offers an all-natural way to tackle nausea. Whether you’re dealing with a specific trigger or just feeling queasy in general, incorporating a few simple yoga poses into your routine can make a big difference.

The next time your stomach starts to churn, roll out your mat and give it a try. You might just find that the combination of mindful breathing, gentle movements, and a calm space is exactly what your body needs. With regular practice, you’ll not only manage nausea more effectively but also experience the many other health benefits yoga provides.