Navigating the ups and downs of altered states: What every yoga enthusiast should know

If you practice yoga, you’ve probably heard people talk about “altered states of consciousness” - those moments of deep calm, clarity, or even bliss that can happen during a really good class or meditation session. But what exactly are these states, and are they always as beneficial as they seem? Let’s take a closer look at the science and experience behind these powerful moments, so you can make the most of your yoga journey while staying grounded and safe.

Altered states of consciousness (ASC) are a natural part of many practices like yoga, meditation, and even Zen. In simple terms, these are moments when your mind shifts gears - moving away from the usual busy, alert state to a quieter, more restful mode. Think of it as giving your brain the same kind of break your body gets during savasana. When you relax deeply, your body’s own self-healing mechanisms kick in, helping you recover from stress and restore balance.

For many people, this is the main draw of yoga and meditation: they help us unwind, manage anxiety, and find relief from the pressures of daily life. There’s growing evidence that these practices don’t just make us feel good in the moment - they can also lead to long-term benefits like greater empathy, creativity, and self-awareness. In fact, the more you practice, the more you may notice subtle shifts in how you relate to yourself and others, and how you handle life’s ups and downs.

But the journey inward isn’t always smooth. During deep relaxation or meditation, it’s common for old memories, emotions, or random thoughts to bubble up. Teachers often say: just notice these thoughts and let them pass, like clouds in the sky. This process can be deeply healing, as it helps us release old patterns and see ourselves more clearly. It’s a bit like cleaning out a closet - you might find things you’d forgotten about, but letting them go can be freeing.

However, it’s important to know that these experiences can sometimes feel unsettling, especially if you’re not prepared. In Zen, there’s a term for this: “Makyo.” It refers to the strange or intense experiences - like vivid dreams, strong emotions, or even brief moments of confusion - that can happen when you’re diving deep into meditation. These are usually temporary, but they can be disorienting if you don’t know what to expect. Sometimes, people might even mistake these passing states for enlightenment or get stuck on them, which can slow down real progress.

So, how can you make sure your yoga and meditation practice stays safe and beneficial? The key is gradual progress and good guidance. Yoga, especially in its classical forms, is designed to be a step-by-step journey. The slow, mindful approach helps your mind and body adjust, reducing the risk of being overwhelmed by sudden emotional releases or unsettling thoughts. Having a knowledgeable teacher or a supportive community can make a big difference, especially if you encounter challenging moments.

If you ever feel uneasy or confused by something that comes up during practice, remember that you’re not alone. These experiences are part of the process for many people, and talking with an experienced teacher can help you understand and integrate them. Ultimately, the real goal of yoga isn’t just to relax or chase after mystical experiences - it’s to become more fully yourself, with all the insight, compassion, and resilience that brings.

By approaching your practice with curiosity, patience, and the right support, you can enjoy the many benefits of altered states while staying grounded and safe. Yoga is a lifelong journey, and every step - both the peaceful and the challenging - can bring you closer to your true self.

What’s especially fascinating is the emerging understanding that the gradual, step-by-step approach found in classical yoga may naturally help reduce the risk of negative psychological side effects, such as “Makyo” or sudden releases of unconscious material. Unlike more intensive or abrupt meditation systems, yoga’s integration of posture, breath, and mental training over time allows practitioners to adapt and process whatever comes up more safely. This means that the potential for psychiatric disturbances - those moments when unconscious material is released too quickly or without enough preparation - can be minimized.

This insight highlights the importance of method and pacing in mind-body practices. Structured, progressive training doesn’t just support physical and emotional well-being; it also acts as a protective factor against the potential hazards of deep psychological exploration. In today’s wellness community, where it’s easy to jump into advanced meditative techniques without much guidance, this perspective underscores the unique value of yoga’s traditional, holistic methodology for safe and meaningful personal transformation.

Tips for yoga practitioners:

Progress gradually: follow yoga’s step-by-step integration of posture, breath, and focus so mind and body adapt safely. Don’t rush advanced techniques or long meditations - slow progression reduces risks like sudden emotional releases or “Makyo.”

Seek experienced guidance and community: teachers and peers provide context, reassurance, and help distinguish normal temporary experiences from those needing attention.

Learn about altered states: know their effects and expect old memories or emotions to surface. Observe without attachment and avoid mistaking temporary states for enlightenment.

Inspired by the research of Y. Ikemi & colleagues, Psychotherapy and psychosomatics, 1978

doi: 10.1159/000287296