Breathing - Medical Evidence

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.

Medical Studies

  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.

Breathing - Information on deep breathing and its health benefits

feature_breathing_sm

Pranayama – All About Yoga Breathing

Pranayama – Techniques and Tips

Pranayama – All About Breathing and Your Health

Pranayama – Suggestions for Specific Regimens

Sleep

feature_breathing_sm

Breathing

feature_exercise_sm

Exercise

feature_diet_sm

Diet

feature_mindfulness_sm

Mindfulness