Chapter 1: Roots & Context of Kundalini Yoga
IN THIS LESSON
Modern science is catching up with what yogic traditions have known for centuries.
Now, modern science can provide insights and explanations into why the practices in kundalini yoga can be so powerful. From breath regulation to mantra chanting, many of the techniques affect the nervous system, brainwave states, and energy flow in ways we can now describe through psychology, physiology, and neuroscience.
The Autonomic Nervous System
At the core of many yogic practices is the ability to work with (not against!) our body’s natural rhythms. At the center of this is the autonomic nervous system (ANS) which governs involuntary functions like heartbeat, digestion, and breath. It’s divided into two branches: the sympathetic nervous system (responsible for mobilization, stress response, and alertness) and the parasympathetic nervous system (associated with rest, digestion, and recovery). Rather than aiming to stay calm all the time, the goal is flexibility: to move between states with more ease & awareness, and return to regulation more easily.
This is where modern science and ancient practice meet. Tools like chanting, breath regulation, and rhythm-based movement directly influence vagal tone, heart rate variability, and hormonal balance which are all measurable aspects of nervous system health. Below are a few specific scientific concepts that can help us understand what’s happening under the surface when we practice. We’ll continue to reference these scientific lens throughout the course to help bridge your somatic experiences with your intellectual understanding.
Polyvagal Theory
Developed by Dr. Stephen Porges, polyvagal theory explains how the vagus nerve helps us detect safety, danger, or threat, and shapes how we respond. It describes three primary states of the autonomic nervous system:
Ventral Vagal: a state of calm, connection, and social engagement
Sympathetic Activation: a mobilized state of fight or flight
Dorsal Vagal: a collapsed, shut-down state
Many kundalini yoga practices gently stimulate the vagus nerve through breathwork, mantra, chanting, and rhythmic movement, helping you shift into a state of regulation and connection. For example, long deep breathing activates the parasympathetic system via the vagus nerve, promoting a sense of safety and openness. Vagal tone, reflecting the vagus nerve's activity and parasympathetic health, is primarily measured indirectly through Heart Rate Variability (HRV).
Window of Tolerance
The Window of Tolerance is a concept from Dr. Dan Siegel that describes the optimal zone of arousal where our nervous system can function at its best. Inside this window, we’re able to feel emotions, think clearly, respond to challenges, and stay connected to ourselves and others. It’s where we can process stress without becoming overwhelmed.
When we move outside this window, we tend to enter:
Hyperarousal: a fight-or-flight state marked by anxiety, anger, or agitation
Hypoarousal: a freeze or shutdown state, often marked by numbness, fatigue, or disconnection
The size of someone’s window can be shaped by past trauma, chronic stress, or nervous system dysregulation, but the good news is, it’s adaptable. Over time, with consistent practices that involve breath, rhythm, awareness, and rest, we can widen our window/capacity to stay grounded even in the face of stress.
Brainwave States
Every thought, emotion, or state of awareness is accompanied by a specific brainwave pattern. Measured in cycles per second (Hz), brainwaves reflect the electrical activity of the brain and different practices can shift which wave dominates.
Beta (13–30 Hz): associated with alert thinking, problem-solving, and active engagement
Alpha (8–12 Hz): a calm, relaxed, and meditative state; often present when you close your eyes or enter light meditation
Theta (4–7 Hz): a dreamlike, creative, and intuitive state; common in deep meditation or just before sleep
Delta (0.5–3 Hz): the slowest waves, linked to deep, restorative sleep and cellular repair
Kundalini yoga practices help shift the brain from overactive beta into alpha or theta states, supporting intuition, emotional integration, and rest. Rhythmic mantras like Wahe Guru or Sat Nam act like tuning forks, guiding the brain into more coherent, balanced patterns.
Neuroplasticity
Neuroplasticity is the brain’s capacity to adapt, change, and form new neural connections throughout life. It’s measured through brain imaging techniques like fMRI and EEG, which observe changes in activity, structure, and connectivity in response to learning, experience, or repeated practice.
Structural plasticity: physical changes in the brain’s anatomy, such as increased gray matter or synaptic density
Functional plasticity: changes in how brain regions activate or communicate in response to repeated behavior or stimulus
Mantra repetition, rhythmic breathwork, and intentional movement in kundalini yoga engage attention, memory, and emotion which activates neural circuits that strengthen over time. Just like learning a new skill, repeating a kriya daily lays down new tracks in the mind.
Bohr Effect
First described by Danish physiologist Christian Bohr in 1904, the Bohr Effect explains how the presence of carbon dioxide (CO₂) in the blood influences the release of oxygen (O₂) from hemoglobin to your body’s tissues. It’s a cornerstone of modern respiratory science and a reminder that effective breathing isn’t just about taking in more air, but about how well oxygen is delivered where it’s needed.
In simple terms:
More CO₂ = better O₂ delivery
Less CO₂ = tighter grip on oxygen (making it harder for your cells to get what they need)
Many people over-breathe without realizing it; taking shallow, fast breaths that reduce CO₂ levels and limit oxygen efficiency. This can lead to symptoms like anxiety, fatigue, or brain fog. Kundalini yoga addresses this imbalance through breath control techniques like Breath of Fire and breath retention to help train the body to tolerate higher CO₂ levels, improving oxygenation and blood pH balance.
Interoception
Interoception refers to the brain’s ability to sense, interpret, and regulate signals from inside the body, like heartbeat, breath rate, hunger, or the urge to move. Interoception relies on a network of sensory receptors (like baroreceptors and chemoreceptors), neural pathways (such as the vagus nerve), and motor responses that together form a feedback loop between body and brain.
This capacity is supported by brain regions like the insular cortex and anterior cingulate cortex, which help integrate bodily sensations into conscious experience. High interoceptive accuracy is associated with improved resilience, emotional clarity, and reduced anxiety.
Kundalini yoga supports interoceptive awareness through stillness, breath retention, mantra, and closed-eye focus. Practices that slow down attention to internal cues (like noticing the rise and fall of the breath or the pulse of energy during meditation) help train your nervous system to listen, attune, and regulate more effectively.
Scientific Case Study:
Kirtan Kriya
One of the most studied kundalini practice is the Kirtan Kriya; a 12-minute meditation that combines mantra (Sa Ta Na Ma), mudra (finger movements), visualization, and vocal rhythm. It has been the subject of numerous scientific studies exploring its effects on brain function, stress reduction, and memory. Here are a few highlights from published scientific literature that quantify its effects, including research supported by the Alzheimer’s Association.
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Study: Khalsa et al., Journal of Alzheimer’s Disease, 2015
Participants: Adults with subjective cognitive decline
Finding: Daily Kirtan Kriya led to significant improvements in verbal memory, executive function, and processing speed.
📊 Quantified Effect: 10–20% improvements across various cognitive domains (p < 0.05).
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Study: Lavretsky et al., International Journal of Geriatric Psychiatry, 2013
Participants: Caregivers under high stress
Intervention: 12 minutes of Kirtan Kriya per day for 8 weeks
Finding: Reduced depressive symptoms and lowered cortisol levels compared to a relaxation group.
📊 Quantified Effect: 16% greater improvement in mood and 19% reduction in cortisol (vs. control).
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Study: Lavretsky et al., Psychoneuroendocrinology, 2013
Finding: Kirtan Kriya increased telomerase activity by 43% compared to the control group after 12 weeks.
📊 Quantified Effect: Measured via telomerase activity assays.
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Study: Newberg et al., Journal of Nuclear Medicine, 2010
Method: Brain SPECT imaging before and after 8 weeks of daily 12-minute Kirtan Kriya
Finding: Significantly increased Cerebral Blood Flow (CBF) in the prefrontal cortex and anterior cingulate gyrus, areas involved in attention, memory, and emotional regulation.
📊 Quantified Effect: Statistically significant increases in perfusion (p < 0.05) in those regions.
Similar to the previous lesson, this is not an exhaustive explanation of kundalini yoga. It’s a curated glimpse into how modern research is beginning to validate what yogic traditions have intuitively practiced for centuries. Modern science helps us describe and measure its effects. My hope is that these frameworks support your understanding of why these practices can feel so profound. And if this intersection of ancient practice and modern science sparks something in you, I encourage you to keep exploring through your own research!