Our bodies breathe on autopilot, so why do we need to worry about how to inhale and exhale when we could be mastering an arm balance? Well well well, for one thing, breath control, or pranayama, is the fourth of Patanjali’s eight limbs of yoga. Another reason is, new scientific research is showing that mindful breathing, by paying attention to your breath and truly learning how to manipulate it-is differently one of the most effective ways to bring down our everyday stress levels, also improve a variety of health factors ranging from our mood to metabolism.
Pranayama is at once a physical health practice, also a mental health practice, and meditation. It is not in no way just breath training: it is my friends, mind training that uses our breath as a vehicle, says Mr Roger Cole, PhD, a physiology researcher and Yoga teacher in Del Mar, California. Pranayama makes your entire life much better.
Despite the inherently automatic nature of our breathing, the majority of people have a very lot to learn and improve upon when it comes to the basis of our physiological functions. Most of us tend to huff at a fairly quick clip most of the time-anywhere from 14 to 20 breaths per minute is the standard, which is just about three time faster then the 5 to 6 breaths per minute that has been proven to help us feel our best, says, Patricia Gerbarg, MD, the assistant clinical professor of psychiatry at the New York Medical College and the co-author of The Healing Powers of the Breath. ( highly recommended for reading).
There is a direct relationship between mood state, breath rate, and the autonomic nervous system state, says Sat Bir Singh Khalsa, PhD, the assistant professor, of medicine at Harvard Medical School who studies meditation and yoga. Our autonomic nervous system governs the body’s sympathetic (fight-or flight) and parasympathetic (rest-and-restore) responses, dialing functions like our heart rate, respiration, and digestion up or down as it is necessary in response to any potential threats.
Evolutionarily, this worked is a survival mechanism, however today’s non-stop barrage of the smartphone emails, pings, and all the news updates also embrace the body’s alarms, and does often. We’ve long known that our breathing changes in response to emotion: When individuals get panicky and anxious, their breath become rapid and shallow, says Khalsa. But we now known from many really good studies that actively changing the breath rate can actually change the autonomic function and the mood state.
This is how the researchers think it works: With each and every breath, millions of sensory receptors in the respiratory system send a signal, or signals via the vagus nerve to the brainstem. Fast breathing pings our brain at a higher rate, triggering it to activate the sympathetic nervous system, turning up the stress hormones, blood pressure, heart rate, muscle tension, anxiety, sweat production. On the other hand, by slowing your breathing induces the parasympathetic response, dialing down all the above as it turns up mental clarity, relaxation, and calm.
Are you ready to tap into the power of pranayama? We are going to teach all of you the ins and the outs of O2 and CO2, so that you can improve daily breathing both on and off the mat.
Getting rid of the carbon dioxide, and not bringing in oxygen, is the main stimulus that drives us to breathe under most circumstances, says Cole. In other words my friends, your body’s drive to boot what it doesn’t need is always greater then its drive to acquire what it does., This is because too much CO,2 makes our blood more acidic, which can impair the function of all of our body’s cells.
Our brain-stem is finely tuned to maintain the pH of our blood, so when the pH skews more acidic, it will trigger the stress response and will send an urgent message to the diaphragm to initiate a breath to bring in more O,2 and re balance the blood.
As you are breathing in, the diaphragm (the dome-shaped muscle that primarily powers the breath), which will not only makes room for all the air coming into your lungs but will also change the atmospheric pressure inside your lungs, pulling air in. That air travels through your nostrils, also into your nasal cavities, down through your pharynx (the throat) and larynx (the voice box), also into your trachea (the windpipe ).
Next, it is routed through the bronchi (the passageways leading to the lungs) and bronchioles (passageways that are less then 1 millimeter in diameter) and into the lungs. Once in your lungs, the air will reaches the alveoli (small air sacs), which will serve as the boardroom for gas exchange: Oxygen (O,2 the food that your cells need to produce energy) is traded for the carbon dioxide (CO,2, the waste produced by the energy production in cells) into and also out of the bloodstream.
Simultaneously, as we inhale, our heart rate speeds up, thanks to a message sent by stretch receptors within the alveoli to the brainstem (controls the heart rate) and the vagus nerve (that commands autonomic function), increasing the blood flow through arteries (the tubes that carries the blood away from the heart) to the lungs so that more blood can be oxygenated.
From the alveoli, O,2 molecules move into capillaries (thin-walled blood vessels) and attach to the red blood cells, which start making their way through the pulmonary veins (the vessels that carry oxygenated blood to the heart) to the left atrium, or chamber, of the heart. Next, the blood moves into your heart left ventricle, which then contracts (beats). The contraction pumps oxygen-rich blood through every single cell in your body via the network of arteries and capillaries.
Inside cells, mitochondria (which is the energy-production centers) use oxygen to burn fats, sugars, and proteins for energy, and CO,2 is the byproduct of this process. CO,2 is biochemical waste-you do not need it-so your body starts the process of shuttling it out. CO,2 travels through the cell walls into the capillaries and then the veins that carry CO,2-rich blood to the right atrium and the right ventricle of the heart .
Next, the right ventricle contracts, pushing the CO,2-rich blood out of the heart through the pulmonic valve into the pulmonary artery and back toward the lungs. Want the blood enters the alveoli, then the CO,2 will leave the bloodstream and will pass into the lungs. The diaphragm relaxes, it will then decrease the volume,of and pressure in the thorax, and initiating an exhalation.
Meanwhile, the heart rate slows, decreasing the blood flow to the lungs, also discouraging gas exchange while the lunge are still full of CO,2-heavy air. The pressure change that occurs in the lungs forces the air and CO,2 waste back up and out of the lungs into the trachea, through the larynx, the pharynx, and the nasal cavities, then to be exhaled through the nostrils. Ahhh…
By manipulating the breath we can alter how we feel, accounting for as much as a 40 percent variance in feelings of joy, fear, anger, and sadness, according to findings in the journal Cognition & Emotion. The breathing instructions that are used to evoke joy in the study? Breathe and then exhale very slowly and deeply through your nose. Sounds a lot like Ujjayi
Yogic breathing practices increase the levels of leptin, a hormone produced by the fat tissue that signals the brain to inhibit hunger, according to the research from Shirley Telles, PhD, the director of the Patanjali Research Foundation in Haridwar, India.
By have just one session of relaxing practices like meditation, yoga, and chanting can influenced the expression of the genes, short-term and long-term practitioners, according to a Harvard study. The blood samples that were taken before and after the breathing practices indicated a post-practice increase in the genetic material involved in improving metabolism with a suppression of genetic pathways linked with inflammation. Since chronic inflammation has been associated with such deadly disease as cancer, Alzheimer’s, depression, and heart disease, it would probably be fair to say that better breathing may not only change your life but it may also save your life.
May good health be always with you. Humbly your Paul Earl.
12 thoughts on “YOGA BREATHING-AND YOU”
Yoga is a really great exercise to do for your body and mind. I haven’t started doing yoga just yet, but I do have free classes that I can take. It’s just a matter of me going.
Is yoga breathing what you teach perhaps? I thought you might be a yoga instructor of some sort, because of the information you are providing. This information is an in-depth explanation of how yoga breathing works through your body.
Thank you for sharing this information and all the best.
Good evening Aabidah, yoga is good for the body, mind, and the spirit in many different ways. The breathing techniques that I mentioned in this article are extremely good for your overall health, mind, body, and spirit, and also mindfulness. Since I have been practicing these breathing techniques my life has become happier, I have more clarity, more peace and love in all that I do. No I am not a yoga instructor, my website is all about helping people to become healthy body, mind, and spirit. To living longer with a quality life, I do a great deal of research in every area of health for the mind, body, and spirit. I tried to touch on everything to do with having good health, it is my calling, it is my way of adding value into society. I thank you for visiting Weightlifting For A Beautiful World. I do hope that you will visit us again. May you be always in good health. Humbly your Paul Earl.
I have been practicing mindful breathing for a few months now and I can say that its positive impact on my mood and stress levels is definitely profound…
I have also started alternative nostril breathing since last week as a way to boost results as my Yoga teacher advised me.
Thanks a lot for the read… I learned a lot of stuff which is definitely going to be useful to me during my journey to becoming more mindful and healthy.
Good evening Harry, I am so very happy that you have began to practice yoga and mindfulness, it is a most beautiful thing. The breathing techniques that I have outline in this article are incredibly filled with much good. Since I have been practicing these breathing techniques my life has become more peaceful, more happy, I have more clarity and tranquility in every part of my life. Yes indeed my friend you are on the right path, and I am overjoyed for you. Thank you for visiting Weightlifting For A Beautiful World, please visit us again. May you be always in good health. Humbly your Paul Earl.
Great article. I need to say it right now because it is the truth! I have also downloaded it. Thanks for that!
Breathing is life. Proper breathing is a healthy life. I am coming from the sports field and I know how is the proper breathing important, in many situations.
The breathing processes explained in your article in a very detailed manner illustrate the importance of it.
It is known that improper breathing can cause many defects. When I was younger and competed in a tennis field, I used to undertake some “proper breathing techniques” lessons to learn how to decrease the rate of inhalation and exhalation to reduce the excitement and fatigue.
It was called “autogenic training.” It was helping to reduce the breathing rate and to feel and keep under control each part (limb) of the body. Furthermore, I went through some yoga lessons when I was learning breathing and relaxation techniques through proper breathing techniques using either stomach or lunges.
Having a relaxed mind and body means living healthy!
Wishing you much success,
Good evening lgor, thank you for your excitement, since I have been using these breathing techniques my body, my mind, and spirit had token on a new inner dimension. I have more peace within me, I have more clarity in all that I do, I also no longer have to search for creativity. And my energy now it’s just unbelievable, when you have the time come back to my site, read the article that I wrote that is titled Water Body Mind Spirit-Mindfulness, I think you will enjoy it, and appreciate it. I think you for visiting Weightlifting For A Beautiful World. If it is anything that we can ever do for you please reach out to us. If you would please tell others about my website, I do all that I can to help people live a longer quality life. May good health be always with you. Humbly yours Paul Earl.
I have learned so much that I wasn’t aware of in regards to yoga.
Thank you so much for providing this information.
Good evening my dear sister, I am so very happy that you have visited us once again. Yes indeed the information that I have research, gives such more meaning within the practice of yoga. Since I’ve been practicing these breathing exercise my life has become more peaceful, more happier and I have more clarity and tranquility in all that I do. I am very happy that you have found this article enjoyable and helpful. As always if it is anything that I can do for you please reach out to me. May you be always in good health. Humbly your Paul Earl.
Yoga and breathing exercises must be utilised to remain calm and maintain a sense of normality.
This applies to all walks of life, the young, the elderly the working force and the restless.
It is easy to just think we breathe automatically, and it will just happen, we need to moderate, exercise, and practice yoga to help us harness our energy more effectively.
The direct relationship between mood state, breath rate, and the autonomic nervous system is critical to this discussion and must be noted.
Good afternoon Shane, wow you are indeed knowledgeable about meditation. I’m impressed, everything that you have said is absolutely correct. When you have a chance I suggest you read my article titled water, mind, body-mindfulness. It is about the Blue Mind, you are ready for it, so many are not. I think you for visiting Weightlifting For A Beautiful World. I hope that you will visit us again. May you be always in good health. Humbly your Paul Earl.
Wow!excellent article this is on yoga breathing and definitely a very good read for me. I must started yoga exercise and my instructor gave us an exercise that is in line with yoga and breathing. This article has really been of great help. I never knew that breathing could be such an important element in yoga. I’m getting really excited towards my next exercise already. Thanks so much
Good afternoon Darrick, the way that we breathe is everything my friend. If we could only learn to breathe correctly, we will be healthier, we will have more peace, love, and tranquility within all that we do. Yoga is not just a exercise, yes it’s good for the body, however it is a way of life. To get one to be in tune to he or she own existence. Yoga opens the door to all that you can be and will be. It gives you a better connection to humanity and Mother Earth, in fact it gives you a better connection to the universe. I think you for visiting Weightlifting For A Beautiful World, and I thank you for the kind words. If it is anything that we can do for you please reach out to us. May you be always in good health. Humbly your Paul Earl.