Mantras in Ashtanga Yoga – Meaning, Translation, and Their Impact on the Nervous System

In Ashtanga Yoga, we open and close every practice with chant. Why? Because it gives the ritual clear boundaries, awakens gratitude, and reminds us that practice is more than movement. In short: mantras connect body, breath, voice, and heart.

When you hum or sing, remarkable things happen in your body:

• the breath slows down and synchronizes with the heart,

• the nervous system shifts into a “rest and regenerate” mode,

• vocal vibrations soothe emotions and even help your sinuses breathe more freely.

This is confirmed by research, which you’ll find later in this text.

What are mantras?

In yoga, mantra means a “tool for the mind” (man – mind, tra – tool). It’s vibration, intention, and a symbolic bridge between the practice of the body and the practice of awareness. In Ashtanga Yoga, we begin and end every session with a mantra. It’s a simple yet powerful ritual that regulates the nervous system, gives structure to the practice, and roots us in tradition.

Neurophysiology of mantras – what does science say?

Modern science shows that chanting mantras is not only tradition—it’s also a specific stimulation of the nervous system. Studies show that:

1. Breath, heart rhythm, and HRV

• Rhythmic recitation at a pace of about 6 breaths per minute (i.e., a frequency of 0.1 Hz) synchronizes breathing and heart rhythm.

• The effect: a marked increase in heart rate variability (HRV), recognized as a biomarker of autonomic balance and stress resilience.

• Research (Bernardi et al., BMJ, 2001) showed that mantra recitation and the rosary act identically: they increase HRV and baroreflex sensitivity (the reflex regulating blood pressure).

2. The vagus nerve and the parasympathetic system

• While chanting mantras, we prolong the exhale phase.

• According to HRV research, regular practices with a lengthened exhale improve autonomic balance and adaptation to stress.

• A long, controlled exhale activates the vagus nerve—the longest cranial nerve and the only one that extends beyond the head and neck into the chest and abdomen, influencing key bodily functions. It’s the main pathway of the parasympathetic system; its role is to bring the body into a state of relaxation and regeneration (“rest & digest”). It’s therefore a crucial element of the autonomic nervous system, which regulates the heart, lungs, digestion, immune function, and also affects mood. The vagus is a mixed nerve, containing sensory, motor, and parasympathetic fibers.

• Effect: lower heart rate, decreased blood pressure, a sense of calm and “reset.”

• This explains why mantra works like a “natural regulator” and can be treated as part of training autonomic balance.

3. The brain and neural oscillations

• fMRI studies (Kalyani et al., 2011) show that chanting OM leads to deactivation of limbic structures—the amygdala and hippocampus—regions linked to stress response and emotional memory, which resembles the effect of vagus nerve stimulation.

• In EEG, increases are observed in alpha, theta, and gamma bands—states characteristic of sleep, meditation, and transcendence (source: The Yoga Institute – Advanced Pranayama Techniques, 2021).

• In other words: the brain enters a relaxed “bliss” mode and becomes less reactive to stressors.

• Just a few repetitions (9, 27) of the OM mantra are enough to feel greater calm and emotional balance.

4. Vibration and resonance in the body

• Singing mantras, including the sounds of OM, creates vibrations in the chest, throat, and sinuses.

• Research (Weitzberg & Lundberg, 2002) showed that humming increases the production of nitric oxide (NO) in the nose by up to 15-fold.

• NO acts as a natural antiseptic, dilates blood vessels, relaxes arteries to lower blood pressure, supports airflow in the sinuses, and subjectively “opens” the breath. Nitric oxide is one of the key players in improving the function of our nervous, cardiovascular, and immune systems.

• In 1998, three scientists—Robert F. Furchgott, Louis J. Ignarro, and Ferid Murad—received the Nobel Prize in Physiology/Medicine for their independent discoveries concerning nitric oxide (NO) as a signaling molecule in the cardiovascular system.

• At higher concentrations, nitric oxide can inhibit bacterial growth and act as a defense against cancer cells.

5. In summary…

• Five minutes of mantra chanting is enough to observe: an increase in the parasympathetic component of HRV, a lower heart rate, a sense of calm, and better focus.

• Importantly—this effect appears in both experienced yogis and beginners.

• Humming increases nitric oxide production in the sinuses up to 15-fold, improving ventilation and the sense of nasal openness.

That’s why I like to say that our nervous system loves our own voice—and it doesn’t care whether the public thinks you “sing well.” What works is the lengthened exhale, the vibrations moving through the body, and the focus evoked by mantra chanting.

Opening mantra of Ashtanga Yoga practice

Transliteration (IAST):

oṃ

vande gurūṇāṁ caraṇāravinde

sandarśita svātma sukhāvabodhe

niḥśreyase jaṅgalikāyamāne

saṃsāra halāhala moha śāntyai

ābāhu puruṣākāraṁ

śaṅkhacakrāsi dhāriṇam

sahasra śirasaṁ śvetaṁ

praṇamāmi patañjalim

oṃ

English translation (interpretation):

I bow to the lotus feet of the teachers,

who reveal in the heart the joy of knowing one’s true Self.

For the highest good, like medicine in the thicket of life,

they soothe the poison of delusion and the suffering of existence.

A bow to Patañjali - human in form from the shoulders up,

bearing the conch, the discus, and the sword,

with a thousand radiant heads.

Om.

How to understand this mantra?

This is not a hymn “to someone outside.” Rather, it’s a reminder that thanks to tradition and teachers we have access to a practice that leads to inner knowing. This mantra carries many meanings, and its translations also vary. The first line is a metaphor for the practice of yoga. It should not be taken literally; bowing before the guru can be a form of personal surrender to the practice itself, trusting in the strength of its tradition, which has allowed it to endure and evolve uninterrupted for thousands of years. By practicing yoga, we surrender to it, trusting that through yoga we will attain a happiness that purifies not only the body but also the mind, from behavioral patterns and fabricated illusions. This references Classical Yoga Philosophy.

When we chant the opening mantra, we want to thank Patañjali - the author-composer of the Yoga Sūtras - the oldest known treatise on the philosophy of classical yoga. The Yoga Sūtras are considered outstanding and form the basis of one of India’s great philosophical systems (yogadarśana). His iconography - a thousand heads, the symbols of weapons and the conch - is typical of mantras: metaphors of knowledge, protection, transformation, and sound.

Closing mantra of Ashtanga Yoga practice

Transliteration (IAST):

oṃ

svasti-prajābhyaṃ pari pālayantām

nyāyena mārgeṇa mahī-mahiśāḥ

go-brāhmaṇebhyaḥ śubham astu nityam

lokāḥ samastāḥ sukhino bhavantu

oṃ śāntiḥ śāntiḥ śāntiḥ

English translation (interpretation):

May all people live in prosperity,

and may those who govern lead justly and in truth.

May wellbeing and harmony accompany animals and the wise.

May all beings be happy and free.

Om, peace, peace, peace.

How to understand this mantra?

The mantra we chant at the end of practice seals the work we’ve done and offers the fruits of our effort for the betterment of the world. Chanting Śānti - according to the teaching of one of the great Ashtanga masters, John Scott - we can send peace with the first repetition to ourselves and our surroundings; with the second, to our city and country; and with the third - to the whole world. It’s a profoundly transformative experience: the intention of goodness, compassion, and peace extends beyond our mat.

This mantra comes from the Rig Veda (10.191.4), a volume from the collection of the oldest sacred texts in Hinduism, dating from 2000 to 1500 BC, which contain songs, rituals, hymns and philosophical reflections. Thanks to Sri Krishnamacharya and Sri Pattabhi Jois, we still chant it at the end of our practice today.

Why do we chant mantras in Ashtanga Yoga practice?

• The nervous system likes our voice: a long exhale and vocal vibration stabilize the nervous system.

• The psychology of ritual: a clear beginning and end support consistency and focus.

• Gratitude and intention: we open to learning and we close with a wish for the world’s wellbeing.

• Community: chanting together builds a sense of belonging to a tradition and a group.

FAQ – Frequently Asked Questions

Do I need to know Sanskrit to chant mantras?

No—the transliteration is enough. What matters is sound and intention, not perfect pronunciation.

Do mantras work if I don’t believe in their content?

Yes—physiology works regardless of worldview. Even if you treat mantras purely symbolically, you still benefit from the scientifically supported effects of breath, vibration, and rhythm.

Is OM only one sound?

OM is a set of three resonances:

• A – chest; level of consciousness: waking; brain waves: beta 13–30 Hz; state: alert activity

• U – throat; level of consciousness: dreaming; brain waves: alpha 8–13 Hz; state: relaxation

• M – sinuses; level of consciousness: deep sleep; brain waves: theta 4–8 Hz; state: deep meditation. Thanks to this, the whole body is engaged as an instrument.

Silence – beyond these three levels there is a state that is the highest level of relaxation and the highest level of consciousness. It includes both delta and gamma waves (1–4 Hz and 30–50 Hz). This is the state of super-consciousness or samādhi, when the mind is fully absorbed. It is a state of pure bliss.

Mantras in Ashtanga Yoga are a union of tradition, symbolism, and neurophysiology. They support our nervous system, increase stress resilience, and bring calm and focus.

It doesn’t matter whether you sing beautifully - what matters is that you sing. Your body responds to rhythm and resonance, and the practice gains depth.

👉 Join my Ashtanga classes to feel how chanting transforms practice - from the first breath to the final Om.

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Science research:

• Bernardi et al., 2001 – mantra recitation and the rosary increase HRV and baroreflex sensitivity (BMJ). DOI: 10.1136/bmj.323.7327.1446

• Kalyani et al., 2011 – chanting OM leads to deactivation of limbic structures (amygdala, hippocampus), resembling the effect of vagus nerve stimulation (Int J Yoga). DOI: 10.4103/0973-6131.78171

• Weitzberg & Lundberg, 2002 – humming increases nasal nitric oxide (NO) production up to 15-fold (American Journal of Respiratory and Critical Care Medicine). DOI: 10.1164/rccm.200202-138BC

• Inbaraj et al., 2022 – five minutes of OM increases HRV and parasympathetic activity and boosts perceived calm (International Journal of Yoga). DOI: 10.4103/ijoy.ijoy_55_21

• The Nobel Prize in Physiology or Medicine 1998 was awarded jointly to Robert F. Furchgott, Louis J. Ignarro and Ferid Murad "for their discoveries concerning nitric oxide as a signalling molecule in the cardiovascular system"nobelprize.org