Health
We breathe every moment of every day. Breathing is our most constant and necessary activity, yet we often don’t think about it. Many of us breathe inefficiently; we breathe through our mouths, taking shallow breaths and using our chests rather than our diaphragms.
However, if you take breathing more seriously, you can become aware of the natural medical benefits of thoughtful breath. Pranayama is a breathing exercise used in yoga that promotes proper breathing; it is most commonly translated as “the control of the breath.”
Below is a brief discussion about how and why breathing can make you healthier.
Breathing does have an effect on our health!
Respiration is one of the most important functions of the body; that should come as no surprise. Oxygen plays a key role in metabolism. Without it, the body cannot efficiently burn food, nor generate energy. Thus, the rhythm and rate of breathing not only reflects one’s physical condition but will also help to create a better physical condition.
Breathing is also a unique physiological function as it is both a voluntary and automatic act. By modifying one’s breathing, taking slower, deeper breaths one has an ability to help control the nervous system. Ultimately, breathing slowly can induce a state of calmness.
By using your chest only when breathing, your breaths become shallow and rapid. Chest breathing doesn’t fully expand the lungs and leaves static air in parts of the lungs. Expanding only parts of the lungs, increases the likelihood of poor blood circulation, which impairs the functioning of the organs.
The cardiovascular system is closely related to how efficiently one breathes. Essential hypertension (high blood pressure of unknown cause) has been shown to respond favorably to a daily regimen of diaphragmatic breathing. Other problems such as headaches and migraines will also benefit from deep breathing. Although breathing from your diaphragm is easy to do, the habit of doing it must be consciously cultivated before it can become automatic.
Slow paced breathing with techniques such as Pranayama has been shown to promote better health. Breathing correctly will not only stop these unwanted physiological consequences to our bodies and help prevent disease, but it can also enhance the way we feel, giving us more energy, stamina, and concentration.
The regimen of Pranayama presented in Saagara’s application guides your breathing. The animation provided during the exercises shows you how to breathe using your diaphragm, and the music guides you through the breathing stages by having different tones for inhalation, exhalation, and retention.
Why Breathing is more important than you think: Modern Discoveries about the effect breathing has on our health.
Routine users can learn and benefit from the art of breathing correctly and more efficiently using the diaphragm. The efficiency of one’s breathing directly affects how much work the cardiovascular system has to do. Studies show that essential hypertension has been shown to respond favorably to a daily regimen of breathing with the diaphragm. In conclusion, the practice of Pranayama will enhance the way one feels and relaxes from daily stresses, resulting in better focus and mental stamina.
The beneficial effects of controlled breathing promote parasympathetic nervous system input. [Jerath, 2006:566] In brief, there are two distinct nervous system inputs in the human body: the sympathetic and parasympathetic nervous system. The sympathetic nervous system is responsible for the “fight or flight” human behavior and is normally associated with adrenaline hormonal output. In contrast, the parasympathetic nervous system is responsible for the “restful” human state, which controls normal functions such as digestion and is associated with acetylcholine hormonal output. Importantly, adrenaline has properties that constrict blood vessels that can increase the body’s blood pressure (hypertension) and increase the heart rate, stressing the body. These effects are naturally reversed by parasympathetic acetylcholine, which reverses the actions of adrenaline. Short term exposure to adrenaline, stimulated by the sympathetic nervous system, is normally harmless. However, chronic or long term exposure to adrenaline with a heightened state of the sympathetic nervous system is often associated with conditions such as hypertension, headaches, and migraines.
Slow paced breathing with techniques such as Pranayama has been shown to be effective in reducing the effects of the sympathetic nervous system by promoting the parasympathetic nervous system, which has profound effects on hypertension. [Grossman, 2001:263; Rosenthal, 2001:74; Radaelli, 2004:1361; Joseph, 2005:714; Sanya, 2005:102; Jerath, 2006:66; Pinna, 2006:H424; Tzeng, 2009:718]. The basic mechanism of action is based on the improvement of arterial baroreflex sensitivity which reduces blood vessel sympathetic tone (vasoconstriction) after deep slow breathing. [Tzeng, 2009:718; Joseph, 2005:714; Radaelli, 2004:1361]. It is thought that eventual slow deep breathing training to 0.1 Hertz (1 breath every 10 seconds) can acutely enhance baroreflex sensitivity in humans and improve one’s blood pressure profile. [Tzeng, 2009:718] A recent study was conducted to determine if device-guided breathing exercises have a potential to become a nonpharmacologic treatment of high blood pressure. Their data revealed that deep breathing exercises have an antihypertensive effect in environments consistent with situations closer to daily life (in the home and office). [Meles et al, 2004:270]
Furthermore, Pranayama is a useful tool for physiotherapists in cardiac and respiratory clinics. The practice of slow, deep breathing is ideally suited to help post-operative patients open their airways and speed up recovery; it also helps to stop them from getting Atelectasis. Other uses include the following: stopping bed-bound patients from chest infections and helping those patients who do have chest infections recover more quickly; improve breathing technique and stamina for patients in physical rehabilitation; help reduce stress for patients in Cardiac rehabilitation; build exercise tolerance in COPD patients; reduce stress and improve breathing in Asthmatics; and help reduce anxiety and stress in the hospital environment.
References
However, if you take breathing more seriously, you can become aware of the natural medical benefits of thoughtful breath. Pranayama is a breathing exercise used in yoga that promotes proper breathing; it is most commonly translated as “the control of the breath.”
Below is a brief discussion about how and why breathing can make you healthier.
Breathing does have an effect on our health!
Respiration is one of the most important functions of the body; that should come as no surprise. Oxygen plays a key role in metabolism. Without it, the body cannot efficiently burn food, nor generate energy. Thus, the rhythm and rate of breathing not only reflects one’s physical condition but will also help to create a better physical condition.
Breathing is also a unique physiological function as it is both a voluntary and automatic act. By modifying one’s breathing, taking slower, deeper breaths one has an ability to help control the nervous system. Ultimately, breathing slowly can induce a state of calmness.
By using your chest only when breathing, your breaths become shallow and rapid. Chest breathing doesn’t fully expand the lungs and leaves static air in parts of the lungs. Expanding only parts of the lungs, increases the likelihood of poor blood circulation, which impairs the functioning of the organs.
The cardiovascular system is closely related to how efficiently one breathes. Essential hypertension (high blood pressure of unknown cause) has been shown to respond favorably to a daily regimen of diaphragmatic breathing. Other problems such as headaches and migraines will also benefit from deep breathing. Although breathing from your diaphragm is easy to do, the habit of doing it must be consciously cultivated before it can become automatic.
Slow paced breathing with techniques such as Pranayama has been shown to promote better health. Breathing correctly will not only stop these unwanted physiological consequences to our bodies and help prevent disease, but it can also enhance the way we feel, giving us more energy, stamina, and concentration.
The regimen of Pranayama presented in Saagara’s application guides your breathing. The animation provided during the exercises shows you how to breathe using your diaphragm, and the music guides you through the breathing stages by having different tones for inhalation, exhalation, and retention.
Why Breathing is more important than you think: Modern Discoveries about the effect breathing has on our health.
Routine users can learn and benefit from the art of breathing correctly and more efficiently using the diaphragm. The efficiency of one’s breathing directly affects how much work the cardiovascular system has to do. Studies show that essential hypertension has been shown to respond favorably to a daily regimen of breathing with the diaphragm. In conclusion, the practice of Pranayama will enhance the way one feels and relaxes from daily stresses, resulting in better focus and mental stamina.
The beneficial effects of controlled breathing promote parasympathetic nervous system input. [Jerath, 2006:566] In brief, there are two distinct nervous system inputs in the human body: the sympathetic and parasympathetic nervous system. The sympathetic nervous system is responsible for the “fight or flight” human behavior and is normally associated with adrenaline hormonal output. In contrast, the parasympathetic nervous system is responsible for the “restful” human state, which controls normal functions such as digestion and is associated with acetylcholine hormonal output. Importantly, adrenaline has properties that constrict blood vessels that can increase the body’s blood pressure (hypertension) and increase the heart rate, stressing the body. These effects are naturally reversed by parasympathetic acetylcholine, which reverses the actions of adrenaline. Short term exposure to adrenaline, stimulated by the sympathetic nervous system, is normally harmless. However, chronic or long term exposure to adrenaline with a heightened state of the sympathetic nervous system is often associated with conditions such as hypertension, headaches, and migraines.
Slow paced breathing with techniques such as Pranayama has been shown to be effective in reducing the effects of the sympathetic nervous system by promoting the parasympathetic nervous system, which has profound effects on hypertension. [Grossman, 2001:263; Rosenthal, 2001:74; Radaelli, 2004:1361; Joseph, 2005:714; Sanya, 2005:102; Jerath, 2006:66; Pinna, 2006:H424; Tzeng, 2009:718]. The basic mechanism of action is based on the improvement of arterial baroreflex sensitivity which reduces blood vessel sympathetic tone (vasoconstriction) after deep slow breathing. [Tzeng, 2009:718; Joseph, 2005:714; Radaelli, 2004:1361]. It is thought that eventual slow deep breathing training to 0.1 Hertz (1 breath every 10 seconds) can acutely enhance baroreflex sensitivity in humans and improve one’s blood pressure profile. [Tzeng, 2009:718] A recent study was conducted to determine if device-guided breathing exercises have a potential to become a nonpharmacologic treatment of high blood pressure. Their data revealed that deep breathing exercises have an antihypertensive effect in environments consistent with situations closer to daily life (in the home and office). [Meles et al, 2004:270]
Furthermore, Pranayama is a useful tool for physiotherapists in cardiac and respiratory clinics. The practice of slow, deep breathing is ideally suited to help post-operative patients open their airways and speed up recovery; it also helps to stop them from getting Atelectasis. Other uses include the following: stopping bed-bound patients from chest infections and helping those patients who do have chest infections recover more quickly; improve breathing technique and stamina for patients in physical rehabilitation; help reduce stress for patients in Cardiac rehabilitation; build exercise tolerance in COPD patients; reduce stress and improve breathing in Asthmatics; and help reduce anxiety and stress in the hospital environment.
References
1. Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Med Hypotheses 2006; 67(3):566-71.
2. Grossman E, Grossman A, Schein MH, Zimlichman R, Gavish B. Breathing-control lowers blood pressure. J Hum Hypertens 2001;15(4):263-9.
3. Rosenthal T, Alter A, Peleg E, Gavish B. Device-guided breathing exercises reduce blood pressure: ambulatory and home measurements. Am J Hypertens 2001;14(1):74-6.
4. Radaelli A, Raco R, Perfetti P, Viola A, Azzellino A, Signorini MG, et al. Effects of slow, controlled breathing on baroreceptor control of heart rate and blood pressure in healthy men. J Hypertens 2004;22(7):1361-70.
5. Joseph CN, Porta C, Casucci G, Casiraghi N, Maffeis M, Rossi M, et al. Slow breathing improves arterial baroreflex sensitivity and decreases blood pressure in essential hypertension. Hypertension 2005;46(4):714-8.
6. Sanya EO, Brown CM, von Wilmowsky C, Neundorfer B, Hilz MJ. Impairment of parasympathetic baroreflex responses in migraine patients. Acta Neurol Scand 2005;111(2):102-7.
7. Pinna GD, Maestri R, La Rovere MT, Gobbi E, Fanfulla F. Effect of paced breathing on ventilatory and cardiovascular variability parameters during short-term investigations of autonomic function. Am J Physiol Heart Circ Physiol 2006;290(1):H424-33.
8. Tzeng YC, Sin PY, Lucas SJ, Ainslie PN. Respiratory modulation of cardiovagal baroreflex sensitivity. J Appl Physiol 2009;107(3):718-24.
9. Meles E, Giannattasio C, Failla M, et al. Nonpharmacologic treatment of hypertension by respiratory exercise in the home setting. Am J Hypertens. 2004;17:370–374.