|
CONTENT
|
Stretching and Breathing
|
Tumo Breathing
|
|
The Art of Yoga Breathing
|
The Art of Breath Control
|
|
In The Spiritual Traditions of Asia
|
Mounting Evidence
|
|
Benefits of Pranayama
|
Framingham Study
|
|
|
Recomended Books
|
|
STRETCHING AND BREATHING
Both stretching and breathing should be part of any age-management program. Do your stretching after your aerobic workout, and also on the days you do no other exercise. Deep breathing is not normally considered exercise, but it can be valuable in improving several reversible biomarkers of aging.
Stretching improves flexibility of the spine and the major joint complexes of the hip and shoulder girdle and keeps limbs and joints supple. It stimulates release of the synovial fluid that bathes the joints and keeps them lubricated. Stretching also stimulates increased flow of blood and lymph, improving circulation to the brain and other organs and strengthening the immune system. Certain yoga postures that have been popular for virtually thousands of years help to accomplish all these goals and improve blood flow to the digestive organs, particularly the liver and pancreas. The daily practice of stretching also helps keep the spinal column in alignment, which is essential to avoid nerve and disc injuries and low back pain so common in older people. On the days you don't work out, stretching should be part of your routine.
Slow, deliberate, deep breathing can, over time, improve pulmonary functions and oxygen delivery to the tissues while removing excess acidity and helping to balance pH of the blood and cellular fluids. Deep breathing―moving the abdomen, not the chest―also produces marked relaxation of the central nervous system (CNS), putting you in a calmer, more focused mental state. Whether this breathing is performed in conjunction with Yoga postures, a Chi Kung exercise or on its own, the effects of a focused breathing session on many of the biomarkers of aging have been documented to be extremely beneficial. Deep breathing can be done at any time and can be a potent stress-reducing technique.
THE ART OF YOGA BREATHING
We breathe not only to take oxygen (as a fuel supply for our bodily processes) in and carbon dioxide (the 'waste') out, but our breathing is also an energy exchange with the rest of the world.
Breath animates our body. It has been said that inhaling and exhaling symbolize the alternating rhythm of life and death, the manifestation of, and re-absorption back into, the Universe. Many ancient people believed that our breath is the vehicle of the soul. In Greek the word for soul and air were synonymous: pneuma. In the Vedas of India the vital principle, self, or soul was called 'Atman' or 'Atmen', which also means air and which is recognizable to us in an other Greek word fro air: 'atmos', from which we derive our word for the atmosphere.
In the practice of Pranayama is the focus-point through which the various yogic positions are exercised. In Christianity, the breathing on or blowing upon a person or thing, signified the influence of the Holy Spirit, a belief which is based on very ancient traditions that associate breathing with the assimilation of spiritual power.
The way we breathe has an enormous influence on our physical health and state of mind. Proper relaxed natural breathing oxygenates all of our bodily tissues thoroughly and helps to excrete waste products from our cells. It helps us to stay in a centered, peaceful state of mind and emotions. Tense, anxious and stressed people tend to breathe very shallowly and if this becomes the norm, it can lead to a huge variety of stress related physical conditions. This is the reason why paying careful attention to the way we breathe may often be more  effective than taking medication, as many people, who started to practice Yoga have found, sometimes with amazing results.
Giving attention to our breathing patterns is also an easy and effective way to 'reset' our nervous system from a 'trying-to-cope-with-stress-mode' back into a nurturing, relaxed mode. An example of how our body shows this to be true is the big sigh we often spontaneously release after a stressful incidence.
Pranayama is the science of breath control. It consists of series of exercises especially intended to meet the body’s needs and keep it in vibrant health.
Pranayama comes from the following words:
- Prana―"life force" or "life energy"
- Yama―"discipline" or "control"
- Ayama―"expansion", "non-restraint", or "extension"
Thus, Pranayama means "breathing techniques" or "breath control". Ideally, this practice of opening up the inner life force is not merely to take healthy deep breaths. It is intended for practitioners to assist and prepare them in Meditation.
One of the major secrets of vitality and rejuvenation is a purified blood stream. The quickest and most effective way to purify the blood stream is through the Human Respiratory System by taking in extra oxygen from the air we breathe. Pranayama breathing exercises are one of the most effective methods ever devised for saturating the blood with extra oxygen.
 Oxygen bums up the waste products (toxins) in the body, as well as recharges the body’s batteries (the solar plexus). In fact, most of our energy requirements come from the air we breathe rather then food we eat. By purifying the blood stream, every part of the body benefits, as well as the mind. Your complexion will become clearer and brighter and wrinkles will begin to fade away. In short, rejuvenation will start to occur.
Oxygen is the most vital nutrient for our bodies. It is essential for the integrity of the brain, nerves, glands and internal organs. We can do without food for weeks and without water for days, but without oxygen, we will die within a few minutes. We take 15-18 breathes per minute, 960 times per hour, 23,040 times per day, 8,409,600 times per year and more than 590 million times by age 70.
The brain requires more oxygen than any other organ. If it doesn’t get enough, the result is mental sluggishness, negative thoughts and depression, and eventually, vision and hearing decline. Old people and those whose arteries are clogged often become senile and vague because oxygen to the brain is reduced.
The yogis believe that the olfactory organ has another higher function: the absorption of Prana from the air. If you breathe through the mouth all the time, as many people do, you are cheating yourself of all this free energy (Qi or Prana). The yogis say this is a major factor in lowered resistance to disease and impairs the functioning of your vital glands and nervous system. Add to this the fact that pathogens can enter the lungs via mouth breathing, and you can see that it’s impossible to be healthy, not to mention vital, if you breathe through the mouth.
The nose can be considered as the main switch of the cerebral hemispheres. It stimulates electromagnetic activity on each side of the body. It switches the hemispheric activity on and off at will. The main connection between Prana or Qi and the chakra-meridian systems is established by the three main nadis―Ida, Pingala and Sushumna. These nadis are directly influenced by the breath.
IN THE SPIRITUAL TRADITIONS OF ASIA
Breathing has always been regarded as a very precise science of energy management and an important branch of the healing arts. Western medicine doesn’t yet recognize breath and energy as decisive factors in human health and healing, Western notions about breathing are limited to the basic exchange of gases in the lungs. But there's a lot more to breathing.
In Chinese Medicine, oxygen is regarded as an essential nutrient of postnatal life, like vitamins and minerals and proteins, and therefore air, which supplies this nutrient, is viewed as a sort of 'food'. The True Energy that fuels postnatal functions of the body is thus a synthesis of the nutrients extracted from food and water by digestion, and the oxygen extracted by respiration from air. However air contains more than just a chemical cocktail of elemental gases: it also contains potent energy and possesses strong electromagnetic polarity. This is the atmospheric form of energy assimilated through breathing, the Qi or Chi in Chinese Chi Kung and the prana in the pranayama practice of India, and it's every bit as important as oxygen in human health and healing.
Qi rides on the air in tiny, hyperactive molecular fragments that carry a negative charge equivalent to that of one electron. Known in Western science as 'negative ions', these vibrant electromagnetically charged particles are naturally produced in the air by the action of short-wave rays radiated into the atmosphere from the sun and other astral bodies; over oceans, lakes and rivers by evaporation and agitation of water; and by the movement of wind over large open spaces, such as mountains and deserts. Known as 'ionization', this process splits air molecules into fragments and imparts energy to the resulting particles in the form of a negative charge.
Negative ions are the factor that give fresh air its characteristic vitality, and this is why the Chinese refer to air as Qi―energy. The most potent atmospheric Qi is found at high altitudes in the mountains, where the ionizing radiation from the sun and stars is strongest and combines with the ionizing effects of free-blowing wind and fast-flowing streams. This is one reason why hermits and yogis in Asia have traditionally preferred to live and practice in high mountains, where the Qi is always strong, stable and pure. The negative ion energy of atmospheric Qi also accounts for the revitalizing effects experienced at the beach or sailing on the open water, where the action of wind and water produce an abundant supply of negative ions in the air.
On the other hand, atmospheric pollutants such as smoke, dust, automobile exhaust, and the toxic chemical of industry enter the air as large, heavy, sluggish molecules carrying a positive charge, and their presence depletes air of its natural Qi. Such pollutants inhibit the free oscillation of negative ions, trapping them and robbing them of their vibrant energy. Fresh air in the mountains or open countryside contains an average ratio of three negative ions to one positive, and this sort of air imparts a potent vitality to the body with every breath. By contrast, the air in a typically polluted big city has only one negative ion for every five hundred positive, drastically reducing the atmospheric vitality by a factor of 1,500 times. Air conditioning and central heating also deplete air of its vital force by neutralizing the energy of negative ions.
The other energy factor in air is its field polarity, or 'potential gradient'. This refers to the potential difference in voltage between two points, a factor which determines the overall strength of the electromagnetic field in a given area. The strength of this field in turn determines how actively the negative ions within it vibrate and how strongly energy flows between points within the field. In the mountains, for example, the potential gradient can reach several hundred volts per meter (3.28 feet), which means that in a person two meters (6’ 6”) tall, energy will flow with a potential force of 400 to 500 volts from head to foot. In big cities enclosed by high-rise buildings, as well as in closed spaces within those buildings, the air has virtually no gradient whatsoever, leaving the air 'flat'.
In Taoist terms, this atmospheric polarity boils back down to the positive Yang charge of the sky (Heaven) and the negative Yin charge of the ground (Earth). Between these poles stand people (Humanity) and other living organisms, which serve as conductors for the flow of energy between sky and the ground. This is an important facet in the Harmony of Heaven and Earth, and Humanity. A potential gradient of several hundred volts per meter greatly facilitates the free flow of energy through the human system, ensuring that every tissue and cell in the body is fully charged with Qi. A report by a firm that manufactures negative ion generators for the modules in which astronauts travel in the US space program states:
The electric current caused by the presence of an electric field passes through all the cells, organs, and the whole of the nervous system, and stimulates the metabolism as well as all other physiological functions of living organisms...
If the field is too weak, tiredness, indolence, and lack of vitality will be manifest. This is the main cause of tiredness and numbness felt in cars, planes, tanks, submarines, and trains, and now in space capsules.
If airlines were to install negative ion generators in airplanes, as all space capsules are equipped, it would greatly relieve the 'jet lag' passengers experience on long-haul flights by charging the air in the cabin with energy and field polarity. It would also sanitize the air in the cabin, thereby protecting passengers from infection by bacteria and other pollutants trapped in the stale recalculated air they're all required to share for so long. A unique trait of negative ion generators is that in addition to recharging flat air with Qi, the constant stream of negative ions they generate overwhelm and neutralize the positive ions of dust, chemicals, viruses and other air-borne pollutants, precipitating them out of the air and on to the floor. Furthermore, these devices consume less electricity than light bulbs, making them highly economical. In Japan, where the power of Qi is understood, high-rise office buildings are routinely equipped with negative ion generators, which may well be one of the secrets to Japan's renowned productivity.
Unlike oxygen and carbon dioxide, which pass to and from the bloodstream through the lungs, the negative ion energy of Qi is absorbed into the human system mainly through highly sensitive receptors located along the nasal passages and sinus cavities of the nose. That's why air is always inhaled through the nose in Chi Kung practice. As air is drawn through the convoluted passages, or 'turbinates', of the nose, its ionic energy is absorbed through these receptors and transmitted directly into the meridians as well as the nerves and bloodstream, traveling swiftly into the brain, nervous system, organs and other tissues. This energy recharges each and every cell in the body, balances the polarity of all cells and tissues, and dissolves toxins in the blood and other bodily fluids by neutralizing their positive charge with its own negative charge.
 The size, shape and convolution of the nasal passages are designed to extract maximum energy from air by making it take a long winding road across a large surface area before reaching the lungs. These passages, which are lined with Qi receptors, are automatically regulated by spongy erectile tissue in the nose, similar in function to the erectile tissue in sexual organs and breasts. These tissues control air flow through the nose by alternately opening and closing the right and left passages. Known as the infradian rhythm, this cyclic switching of nasal passages occurs naturally about every two hours, in accordance with the traditional Chinese duodecimal system of keeping time, and it is closely connected with the left and right hemisphere functions of the brain, as well as the Yin and Yang balance of the entire energy system. If either nostril becomes chronically blocked, the natural rhythmic balance of breath is disrupted, resulting in a critical imbalance of energy flow throughout the system and upsetting the normal balance of cerebral functions. If such an imbalance continues for long without correction, it can lead to serious malfunctions and physiological disease. That's why Yoga, Chi Kung and Pranayama include special exercises, such as the alternate nostril breath, designed to open up clogged nostrils and rebalance the flow of air through both sides of the nose. Flaring the nostrils on inhalation also helps keep air flowing freely through both sides, thereby promoting balance throughout the energy system during practice.
Flushing the nose with warm salt water, as in the 'neti' nasal douche prescribed in Indian yoga is another effective way to keep the nostrils clear and clean so that air may flow freely through both sides and the infradian rhythm may function normally day and night. This is a particularly important practice in areas where the air is contaminated with dust, smoke, grease, chemicals and other particulate matter. Such atmospheric pollution clogs the nostrils by adhering to the nasal cilia and leaves a sticky film on the delicate membranes through which Qi is absorbed, thereby desensitizing them to negative ion energy. Swimming in clean ocean water, or simply inhaling fresh ocean mist, has similar cleansing effects on the nasal membranes, which is another reason that people feel energized after spending a day at the beach or on the sea.
While the 'nose knows best' when it comes to detecting and collecting Qi in the air, the diaphragm is the ideal workhorse in the art of proper breathing. It's truly amazing what a difference it makes to health and overall vitality when you learn how to breathe deeply from the diaphragm, as nature intended, rather than shallowly with the ribs and clavicles, as most adults tend to breathe. Take a look at the belly of a baby sleeping in a crib, or a dog snoozing on the floor, and you will see that nature designed our breathing apparatus to function from the diaphragm, not the chest. When the diaphragm is used, it's the lower abdomen that expands and contracts with every breath, not the chest. A tough, tensile muscle that separates the chest from the abdominal cavity, the diaphragm is designed to drive the breath like a suction pump, but in most sedentary adults it has become 'frozen' with disuse, forcing the breath upward to the ribs and clavicles, where only a small fraction of the lungs' capacity is engaged in breathing.
Breathing with the diaphragm is the key technique in all forms of Chi Kung, as well as in Yoga, Pranayama, and all practices where breathing plays a central role. The benefits of diaphragmatic breathing extend far beyond the respiratory system, greatly enhancing the power of the circulatory system, balancing the nervous system, regulating the endocrine system, and providing a deep stimulating massage to all of the organs of the digestive system. In fact, Chi Kung is sometimes referred to as 'internal organ exercise' due to the therapeutic benefits of this internal massage. Dr A Salmanoff extols the virtues of the diaphragm as follows:
It is the most powerful muscle in the body; it acts like a perfect force-pump, compressing the liver, the spleen, the intestines, and stimulating the whole abdominal and portal circulation.
The number of movements of the diaphragm per minute is a quarter of those of the heart. But its hemodynamic power is much greater than that of cardiac contractions because the surface of the force-pump is much greater and because it’s propelling power is superior to that of the heart. We have only to visualize the surface of the diaphragm to accept the fact that it acts like a second heart.
The deep, soothing compression of the abdominal organs and glands combined with the enhancement of oxygen delivery to the brain, the slowing of the pulse, and the total relaxation of the body which result from deep diaphragmic breathing cause the autonomous nervous system to switch over from the 'action' or 'fight or flight' circuit of the sympathetic branch to the calming, restorative mode of the parasympathetic branch, and this in turn signals the immune system to activate the body's natural healing responses. Healing yourself is as simple as that. Yet most people don't even know they have such a thing as a diaphragm, much less how to use it properly to drive the breath, pump the blood and regulate the nervous and endocrine systems.
BENEFITS OF PRANAYAMA
- Improvement in the quality of the blood due to its increased oxygenation. This aids in the elimination of toxins and carbon dioxide.
- Reduction of toxins and body wastes helping prevent one from acquiring diseases.
- Increase in the digestion and assimilation of food. The digestive organs, such as the stomach receive more oxygen, and hence operates more efficiently. Digestion is further enhanced by the fact that food is oxygenated more.
- Improvement in the health of the nervous system, including the brain, spinal cord, nerve centers and nerves channels, due to increased oxygenation and hence nourishment of the nervous system. This improves the health of the whole body, since the nervous system communicates to all parts of the body.
- Eyes sparkle like diamonds. Rejuvenation of the glands, especially the pituitary and pineal glands. The brain has a special affinity for oxygen, requiring three times more oxygen than the rest of the body. This has far-reaching effects on our intelligence capabilities.
- There is luster in the face from rejuvenation of the skin. The skin becomes smoother and a reduction of facial wrinkles occurs.
- The movements of the diaphragm during the deep breathing exercise massage the abdominal organs―the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. This stimulates the blood circulation in these organs.
- Deep slow breathing reduces the work load for the heart. The result is a more efficient, stronger heart that operates better and lasts longer. It also reduces blood pressure and heart disease.
- Slow deep breathing exercises reduce the work load on the heart in two ways. Firstly, deep breathing leads to more efficient lungs, which means more oxygen is brought into contact with blood sent to the lungs by the heart. So, the heart doesn’t have to work as hard to deliver oxygen to the tissues. Secondly, deep breathing leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.
- Deep slow breathing assists in weight control. If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands. It tends to produce the ideal balanced weight for you.
- Pranayama teaches us the proper way to breathe. We became used to breathing from our chest, using only a fraction of the lungs, not knowing that this unhealthy and unnatural way of inhaling may lead to several complications. With Pranayama breathing, we increase the capacity of our lungs, bringing more oxygen supply to the body to function well. We learn how to breathe slowly and deeply―the right way.
- Pranayama helps in one’s digestion. With the proper way of breathing, one’s metabolism and health condition will improve.
- Pranayama develops our concentration and focus. It fights away stress and relaxes the body. Controlling one’s breathing also results to serenity and peace of mind.
- Pranayama offers a better self-control. Through concentration, one can better handle temper and reactions. The mind can function clearly, avoiding arguments and wrong decisions. Moreover, self-control also involves control over one’s physical and emotional body.
- The voice becomes sweet and melodious. The lungs become healthy and powerful, a good insurance against respiratory problems.
- The lungs receive fluids from the spleen spreading them to the skin and the space between skin and muscles all over the body. This nourishes and moistens the skin.
- Mind and body relax. Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nervous system, which results in a reduction in the heart rate and relaxation of the muscles. These two factors cause a reflex relaxation of the mind, since the mind and body are very interdependent. In addition, oxygenation of the brain tends to normalize brain function, reducing excessive anxiety levels.
- For every extra inch of flex the diaphragm develops on inhalation, lung capacity increases by a volume of 250-300 inches. Studies have demonstrated that after six months of breathing practice, the average flex of the diaphragm approximately increases by 6 inches, thereby overall increasing lung capacity by 39-47 inches per breath.
- After only fifteen minutes of deep diaphragmic breathing, the average volume of air inhaled per breath rose by 50 percent, while the average number of breaths per minute dropped from fifteen to five. This makes breathing by far more energy efficient and literally "saves breath."
- Rise in red blood-cell count after only thirty minutes of regulated deep breathing exercise. This greatly enhances the blood's capacity to hold and carry oxygen, which is a major advantage during detox.
- All digestive functions are immediately improved by a session of deep-breathing exercise, which stimulates secretions of bile, pepsin, and other digestive juices in the liver, stomach, and pancreas, and enhances peristaltic contractions throughout the digestive tract.
- Deep diaphragmic breathing activates the body's innate cleansing and healing responses by switching the nervous system into the restorative parasympathetic branch, thereby triggering the release of neurotransmitters and hormones that signal the body to detoxify and repair itself.
- Studies suggest that hypoxia―lack of oxygen supply to the cerebral hemispheres―increases lesion in the arteries
- Pranayama leads to spiritual journey through a relaxed body and mind. Steady practice arouses the inner spiritual force and brings in spiritual light, happiness and peace of mind.
TUMO BREATHING
Tibetan monks teach Tumo to their disciples―the Tibetan version of Pranayama. A mystical visualization practice, it is used to warm the body enabling pilgrims to stay outdoors in winter while wearing only thin robes. It is useful on long treks because the practitioner can survive serious stress. The Lama teacher imparts the mental image of a deity as a guide and a source of warmth.
During prayers, the warmth moves through the body to open the Heart chakra, up to the third eye and finally exit through the opening at the top of the head. Tumo presents a form of psychic cleansing of negative thoughts, emotions, and illness. Guidance is recommended to the inexperienced with this practice as with any yogic practice, because it is powerful.
Tumo can be done sitting or standing up. "Do the best you can. Alter the pose to fit your needs." In the proper position, you relax. The spine should be straight, chin down, tongue against the roof of the mouth, and the eyes fixed on the tip of the nose or looking up in to the forehead.
This breathing technique is very stimulating; leaving one feeling balanced and energized. Please have a teacher guide you until you have master the technique.
THE ART OF BREATH CONTROL
The key to mastering the art of breath control is to actively engage the diaphragm to serve as a pump to drive the breath. If you observe the way an animal or a baby breathes while sleeping, you'll notice that the abdomen expands on inhalation and contracts on exhalation, while the chest itself remains still. That body response is due to natural diaphragmic breathing, which is the way our bodies were designed to breathe. Due to sedentary lifestyles, poor physical posture, obesity, and the inhibiting effects of chronic stress and fatigue on respiration, adults tend to breathe high up in their chests, using the clavicles and upper ribs to suck air into the narrow spaces at the top of the lungs, rather than using the diaphragm to draw the breath down toward the abdomen and fill the large lower lobes of the lungs with air. Clavicular, upper-chest breathing, which is extremely inefficient, is an emergency response to anxiety and stress, and it is the mode of breathing associated with the hyperactive "fight or flight" instinct. For most adults today, this mode has become their habitual way of breathing.
In proper diaphragmic breathing, the diaphragm descends downward into the abdominal cavity on inhalation, expanding the lower lungs and allowing them to draw air deep down into the spacious chambers of the lungs' lower lobes. On exhalation, the abdominal wall is drawn inward and the diaphragm rises upward, driving air out of the lungs in a strong, steady stream. Not only is diaphragmic breathing the most efficient way to breathe, it also utilizes the diaphragm to perform another vital function for which it was designed: to assist the heart in pumping blood through the body, thereby taking a huge workload off the heart muscle and prolonging the life of the whole organism.
When the diaphragm descends into the abdominal cavity on inhalation, it exerts strong internal pressure on the vena cava, a major vein that drains stale blood from the abdominal organs and delivers it up to the heart and lungs to discharge carbon dioxide and replenish the blood with fresh oxygen. The descending diaphragmic pressure acts like a force-pump to drive stale blood from the internal organs through the vena cava up to the chest. This saves the heart an enormous amount of energy and effectively transforms the diaphragm into a "second heart" to help drive circulation.
Furthermore, when you consider the fact that the brain is irrigated by about 1,760 quarts of blood per day, and that the cerebral cortex contain thousands of yards of microcapillaries, you begin to realize how important it is to keep blood flowing freely through the brain. What a hard job that is for the heart, a job made even harder by working against the force of gravity. Deep abdominal breathing takes the bulk of this workload off the heart and transfers it down to the diaphragm, which helps pump blood up to the brain with each and every breath.
As the diaphragm descends down into the abdominal cavity, it increases internal abdominal pressure, providing a stimulating therapeutic massage to all the internal organs and glands, especially the kidneys, adrenal glands, and liver, which are seated directly beneath the diaphragm.
Deep diaphragmic breathing is performed in four distinct stages, and its therapeutic effects may be further amplified by the three maneuvers known in Chi Kung and yoga as the "Three Locks," which are applied during the retention stage. The four stages are as follows:
- Inhalation: Relax the diaphragm and let it expand slowly downward into the abdominal cavity, while drawing in a steady stream of air through flared nostrils and sending it down into the lower lungs. When the lower lungs are full, expand the rib cage and clavicles a bit to allow air in to "top off" the narrow upper portions of the lungs, then gently press the entire "bubble" of inhaled air down into the diaphragm, which causes the abdominal wall to bulge out.
- Retention: Lock up the breath and increase the internal pressure within the abdomen and sacrum, retain the breath and hold the locks for three to ten seconds, no longer, then relax the locks and release the breath.
- Exhalation: Draw the abdominal wall inward and let the diaphragm rise upward into the chest to drive the breath out of the lungs in a long, slow, steady stream of air, either through the nose or through the mouth, depending on the exercise.
- Pause: Pause briefly after exhalation is complete to allow the abdominal wall and diaphragm to relax again and fall back into place, before commencing the next inhalation.
It is the retention stage that produces the strongest therapeutic benefits in four-stage diaphragmic breathing. Retention of longer than ten seconds should never be attempted without prior training from a qualified teacher, but even short retention of three to ten seconds, which may be safely practiced without supervision, provide profound therapeutic effects throughout the body.
Breath retention triggers what's known as the "dive response," or "cellular respiration," whereby heartbeats slow by half and blood pressure drops, while the cells start "breathing" spontaneously to produce energy by breaking down sugars and releasing oxygen to generate internal body heat. Seals use this mechanism when diving for fish in freezing cold seas, and infants instinctively apply it when submerged underwater, but adults lose it due to incorrect breathing habits. Practicing four-stage deep breathing with retention gradually restores this innate metabolic response.
Breathing deeply and briefly retaining the breath instantly calms the nervous system by switching it over to the parasympathetic branch and quickly lowers blood pressure by reducing the pulse. Activating cellular respiration prompts the cells to discharge toxins and produce energy. Breath retention increases the partial pressure of oxygen in the blood against the capillary walls, thereby enhancing the exchange of gas between the bloodstream and the cells. It is also the retention stage of breathing that signals the stomach to secrete pepsin and other digestive enzymes, and stimulates peristalsis in the intestinal tract. In addition, retention applied in conjunction with the three locks squeezes stale blood from the internal organs by increasing abdominal pressure and drives it up through the vena cava to the heart and lungs for replenishment. It also disperses stagnant energy from the organs through the meridian system.
MOUNTING EVIDENCE
Clinical studies including thousands of participants spanning a 30-year period offer persuasive evidence that the most significant factor in health and longevity is how well you breathe.
The Framingham study focused on the long-term predictive power of vital capacity and forced exhalation volume as the primary markers for life span.
"This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living capacity". Wm B. Kannel and Helen Hubert.
These researchers were able to foretell how long a person was going to live by measuring forced exhalation breathing (flow rate) aka FEV1 and hypertension. We know that much of hypertension is controlled by the way we breathe.
"Long before a person becomes terminally ill, vital capacity can predict life span." William B. Kannel of Boston School of Medicine (1981) stated, "The Framingham examinations' predictive powers were as accurate over the 30-year period as were more recent exams." The study concluded that vital capacity falls 9 percent to 27 percent each decade depending on age, sex and the time the test is given. The study's shortcoming was in suggesting that vital capacity cannot be maintained and or increased, even in severe cases of chronic obstructive pulmonary disease.
Any opera (not necessarily voice) teacher will support the idea that breathing volume can be increased. Yet activities such as singing or sports are no guarantee of optimal breathing. In fact, they can even invite breathing blocks from gasping, forcing the exhale and breath heaving. You don't have to learn how to sing to have a huge pair of lungs. But you DO need to know how to breathe. I maintain that if you train someone to breathe correctly, they will naturally know how to sing. I have never seen it fail.
29 years after the Framingham study, the same conclusions prevail
Lung Function May Predict Long Life Or Early Death
How well your lungs function may predict how long you live. This finding is the result of a nearly 30-year follow-up of the association between impaired pulmonary function and all causes of mortality, conducted by researchers at the University at Buffalo. Results of the study appear in the September issue of Chest.
The purpose of the current study was to investigate the association between pulmonary function and mortality for periods that extended past 25 years, the limit of previous studies. Dr. Schanemann and colleagues also wanted to determine for how long pulmonary function is a significant predictor of mortality.
Results showed that lung function was a significant predictor of longevity in the whole group for the full 29 years of follow-up. "It is important to note that the risk of death was increased for participants with moderately impaired lung function, not merely those in the lowest quintile," Dr. Schanemann said. "This suggests that the increased risk isn't confined to a small fraction of the population with severely impaired lung function."
The reasons lung function may predict mortality are not clear, Dr. Schunemann said, noting that increased risk is found in persons who never smoked, as well as among smokers.
"The lung is a primary defense organism against environmental toxins. It could be that impaired pulmonary function could lead to decreased tolerance against these toxins. Researchers also have speculated that decreased pulmonary function could underlie an increase in oxidative stress from free radicals, and we know that oxidative stress plays a role in the development of many diseases." Dr. Schanemann said the fact that a relationship does exists between lung function and risk of death should motivate physicians to screen patients for pulmonary function, even if more research is needed to determine why.
"It is surprising that this simple measurement has not gained more importance as a general health assessment tool," he noted.
~Schunemann HJ, Dorn J, Grant BJB, Winkelstein W, Jr., Trevisan M. Pulmonary Function Is a Long-term Predictor of Mortality in the General Population 29-Year Follow-up of the Buffalo Health Study. Chest 2000;118(3)656-664.
Please contact our Pranayama specialists Miguel Sarria for classes and training information.
|
