In the modern world, energy often feels like a race against the clock—more output, more consumption, more stimulation. But what if true vitality came not from speeding up, but from slowing down?
A landmark study by Dr. M.S. Chaya and Dr. H.R. Nagendra, published in the International Journal of Yoga, explores how long-term yoga practice subtly transforms our body’s metabolic rhythm. It reveals that regular practitioners experience reduced energy expenditure across the day, all while maintaining alertness and functionality.
This is not a sign of weakness, but of physiological efficiency, nervous system stability, and possibly, a body that ages more gracefully.
What did the study explore?
The researchers set out to investigate whether long-term yoga practice influences diurnal metabolic rates, how energy is used at different times of day. They measured oxygen consumption, carbon dioxide output, heart rate, and respiratory rate in two groups:
- Yoga group: Practicing daily asana, pranayama, and meditation for at least 6 months
- Control group: Healthy individuals not practicing yoga
Metabolic assessments were conducted at 6 a.m. (post-sleep) and 9 p.m. (pre-sleep), using indirect calorimetry, and compared against WHO-standard predicted basal metabolic rates (BMR).
Key Findings:
- Lower Metabolic Rates in Yoga Practitioners
- At 6 a.m., yoga practitioners showed 16% lower energy expenditure than non-practitioners.
- At 9 p.m., their metabolic rate remained 12% lower, closely matching predicted BMR values.
Despite this reduction, they reported no fatigue or loss of functional ability.
This reflects a hypometabolic state, calm, balanced internal setting, not underperformance, but refined energy usage.
- Morning Metabolic Stillness (SMR)
Unlike the control group, yoga practitioners showed a Standard Metabolic Rate (SMR) significantly lower than expected at 6 a.m., indicating reduced sympathetic arousal even upon waking.
This unique physiological signature, calm alertness, is characteristic of deep internal regulation cultivated by yoga.
- Breath and Heart in Harmony
Across both time points, the yoga group had:
- Lower breath rate
- Lower heart rate
- Reduced oxygen and carbon dioxide exchange
These signs point to a well-regulated autonomic nervous system, aligning with yoga’s known effect on reducing stress and fostering balance.
- Yoga, Metabolism, and Aging
While the paper doesn’t explicitly measure aging markers, the authors note that lower metabolic rates may enhance metabolic efficiency and support better physiological recovery.
They reference earlier studies suggesting that restful states,
like meditation and deep sleep, allow for restoration and repair, which are essential processes in healthy aging.
By maintaining calmness in activity and stillness in rest, yoga may quietly support the foundations of long-term vitality.
What Did the Yoga Practice Include?
Participants in the yoga group followed a comprehensive 60–90 minute daily routine, combining movement, breath, and meditation. Their practice included:
🔸 Loosening & Breathing Exercises:
– Hands in and out breathing
– Tiger and Rabbit breathing
– Ankle stretches
– Tadasana sequences
🔸 Asanas (Postures):
Standing: Trikonasana, Ardha Chakrasana, Parivrtta Trikonasana
Sitting: Paschimottanasana, Vakrasana, Ushtrasana
Supine: Halasana, Sarvangasana, Chakrasana, Matsyasana
Prone: Bhujangasana, Shalabhasana, Dhanurasana
🔸 Pranayama & Meditation:
– Kapalabhati
– Nadi Shuddhi
– Omkara chanting
– Silent or guided meditation (5–10 minutes)
Why This Matters?
This study is a quiet revolution in understanding yoga, not just as a practice for the body or mind, but as a holistic regulator of our biological rhythm.
- It shows that yoga reduces resting energy expenditure, without reducing energy availability.
- It supports the yogic ideal of restful alertness, being calm, yet fully present.
- It affirms that less output doesn’t mean less vitality—but rather, a body that knows when to rest, and how to do so effectively.
Takeaways
Whether you’re a practitioner, teacher, or curious observer, this study offers encouragement:
- Start your mornings with a few asanas and mindful breath
- Make pranayama a mid-day reset
- End your evenings with calm, conscious relaxation
Let your body learn to move gently, breathe fully, and rest deeply, on and off the mat.
Final Reflection: The Strength of Stillness
A quieter body is not a less capable one, but one that is better attuned, more efficient, and deeply alive.
- In a world that values speed and output, this research quietly reminds us that real strength lies in balance.
- Yoga offers more than temporary calm—it fosters a physiology that is economical, adaptable, and steady.
- Let this be a gentle nudge toward reclaiming your body’s natural rhythms. The power of yoga lies not in doing more—but in learning how to do wisely, rest deeply, and live fully.
- Your metabolism doesn’t need to race. Your body knows how to rest, repair, and renew, if only you give it the space.
Reference
Chaya M.S., Nagendra H.R. (2008). Long-term effect of yogic practices on diurnal metabolic rates of healthy subjects. International Journal of Yoga, 1(1), 27–32.
Read: https://pubmed.ncbi.nlm.nih.gov/21829281/
Written by Dr Yadhushree P V