Can we really control our heart rate with yoga? What science has to say

If you’ve ever sat quietly after a yoga class, feeling your heart slow and your mind settle, you might have wondered: can yoga give us the power to consciously control our heartbeat? Stories about yogis who can slow their hearts at will have fascinated people for centuries, sparking both curiosity and skepticism.

In 1970, scientists put these claims to the test. They invited a seasoned yoga teacher - someone with decades of practice and teaching experience - to their lab. He claimed he could speed up or slow down his heart rate simply by willing it. The researchers designed a simple experiment: the yogi performed a reaction-time task, pressing a key as quickly as possible when a light turned off. This task naturally causes the heart to slow slightly as the body prepares to react.

The yogi’s heart rate was measured in three scenarios: performing the task normally, while listening to his own heartbeat, and while receiving feedback and being told to consciously slow his heart. Surprisingly, his heart rate slowed the most when he was simply focused on the task, without extra feedback or instructions. When he was told to try to slow his heart, the effect disappeared - sometimes his heart rate even sped up. As the task became more complex, his reaction times got worse, and conscious control over his heart rate became even harder.

What does this mean for those of us who practice yoga? While yoga is excellent for relaxation, stress relief, and mental clarity, there seem to be natural limits to how much we can consciously control automatic bodily functions like heart rate - especially when our minds are busy or under pressure. Even for this experienced yogi, conscious control was elusive when it truly mattered.

But this isn’t a reason to be discouraged. Instead, it’s a gentle reminder that the real magic of yoga lies not in achieving superhuman feats, but in learning to be present, relaxed, and trusting of our bodies’ natural wisdom. Trying too hard to control automatic processes can actually make it more difficult, even for seasoned practitioners.

For everyone on a yoga journey, this insight encourages a shift in focus: from striving for control to embracing presence and acceptance. Science shows that letting go and simply being in the moment can be more beneficial than pushing for control. So as you continue your practice, celebrate the calm, balance, and self-awareness you cultivate - knowing that these are the true gifts of yoga.

The next time you finish your practice and notice your heart beating calmly in your chest, remember: you might not be able to control every beat, but you are nurturing a healthier, happier self - and that’s truly remarkable.

Tips for yoga practitioners:

Focus on simplicity and presence. Studies show heart rate slows most when engaged in simple tasks without effort to control it. In yoga, be present rather than forcing changes. Let breath and body settle naturally.

Avoid overthinking or forcing control of automatic functions like heart rate - it can increase stress. Relaxation comes through gentle, mindful movement and breathwork. Trust your body's wisdom.

Use yoga to reduce stress, improve mood, and foster balance. Focus on calmness and self-awareness, not physical feats. Celebrate subtle progress.

Make yoga about presence and relaxation, not performance. With regular practice, your body and mind will find natural balance.

Inspired by the research of W.D. Fenz & J.M. Plapp, Perceptual and motor skills, 1970

doi: 10.2466/pms.1970.30.2.493