Science of Pranayama – Breath is Medicine

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Modern life, despite all the technological advancements, cannot seem to prevent people from experiencing an ever-increasing amount of stress and anxiety. As clinicians scramble to find drugs to alleviate these problems, which can often be contraindications, ancient practices seem to be overlooked as adequate and universal treatment methods. Breath, being the bridge between the body and mind, can be used as a tool to bring awareness to one’s body and habits (Ankad et al. 2011). Breath is medicine. Pranayama is the term for yogic breathing, having many benefits. Though scientific research on the subject is in its infancy, a plethora of health benefits have already been discovered.

General Benefits of Pranayama

There are many forms and techniques of pranayama, both fast and slow. Each technique can have varying effects on one’s body and health (Sharma et al., 2014). Commonly used slow breathing techniques, such as those used in meditation, cause the mind, and therefore the body, to calm and reach a more relaxed state (Ankad et al., 2011). During slow and deep breathing, the lungs greatly inflate, thereby stimulating pulmonary stretch receptors. The activation of these receptors causes a decrease in sympathetic nervous system tone in blood vessels, leading to vasodilation. The increased diameter of blood vessels decreases diastolic and systolic blood pressure (Ankad et al., 2011). The Vagus nerve also plays a role in the detection of peripheral stretch receptors, especially in the diaphragm. When activated, these nerves cause a cascade of signals that activate the parasympathetic nervous system, inducing a calm and alert state of mind (Sharma et al., 2014). Additionally, the practice of pranayama draws concentration to the breath and away from ruminations which would otherwise cause stress (vanOyen Witvliet et al., 2011; Wielgosz et al., 2019). All these mechanisms lead to a multiplier effect that relaxes the body and mind.

Nadi Shodhana Pranayama

This slow nasal breathing has shown to have many benefits. As stated above, this technique can greatly reduce basal heart rate and systolic blood pressure due to the increase of parasympathetic nervous system activity in the heart, relieving hypertension. It can also lead to a more relaxed mindset, and because of this has been shown in studies to greatly increase cognitive problem-solving speed. Practicing this technique will reduce dead space ventilation, and refreshes the air throughout the lungs (Souza, n.d.). For more information on this technique please visit Yoga as Lifestyle Medicine – Benefiting from the Bumble Bee Breath.

Bhramari Pranayama

This technique involves breathing in through the nose and humming on exhalation out the mouth. This humming aids in the production of nitrous oxide, which has many positive benefits on the body (Taneja, 2016). Nitrous oxide is an anti-inflammatory that reduces arterial pressure, alleviates inflammation in the sinuses, and helps defend the body against infections (Taneja, 2016; Abishek et al., 2019). This technique is also helpful in bronchial asthma. Bronchial asthma is a condition where fluid fills the alveoli sacs of the lungs and makes exhalation more difficult. However, humming upon exhale with an ‘ohm’ sound makes it easier for patients to exhale (Saxena & Saxena, 2009). For more information on this technique please visit Yoga as Lifestyle Medicine – Benefiting from the Bumble Bee Breath and Is Breathing During Yoga Bad For You?

Kapalabhati

This technique differs from those previously discussed, as it is more fast paced and involves more forceful exhalations out of the nose. Fast paced pranayama has been shown in studies to increase reaction time (Sharma et al., 2014). Kapalabhati also has the opposite effect of slow paced breathing, as it increases sympathetic nervous system activity, thereby increasing systolic blood pressure and heart rate (Kumar, 2011). The above pranayama techniques and many more are all helpful tools to create a healthier body-mind connection. Breath is medicine.  We can at any time, simply stop, and take the medicine.  Pranayama brings us the mind back into the present moment. It is here, in this moment, where we can truly create a peaceful and more compassionate world, understanding experientially the science of yoga and meditation.

Breathing for Anxiety – Celia with Katherine Feeney on ABC Radio​

Further Resources

For more information on various pranayama techniques visit A Breath of Fresh Air – Breathing Your Way to Good Health with Pranayama. For more information on how various techniques can alleviate certain mental health conditions visit Meditation as Lifestyle Medicine – Breathing practices for Mental Health.

Scientific Literature References

Abishek K, Bakshi S & Bhavanani A (2019). The efficacy of yogic breathing exercise Bhramari pranayama in relieving symptoms of chronic rhinosinusitis. Int J Yoga 12, 120.

Ankad R, Patil S, Chinagudi S, Herur A & Shashikala G (2011). Effect of short-term pranayama and meditation on cardiovascular functions in healthy individuals. Hear Views 12, 58.

Kumar LR (2011). ROLE OF ANULOMA VILOMA PRANAYAMA IN REDUCING STRESS IN CHRONIC ALCOHOLICS | Pakistan Journal of Physiology. Available at: http://www.pjp.pps.org.pk/index.php/PJP/article/view/808 [Accessed August 11, 2020].

Saxena T & Saxena M (2009). The effect of various breathing exercises (pranayama) in patients with bronchial asthma of mild to moderate severity. Int J Yoga 2, 22.

Sharma VK, Rajajeyakumar M, Velkumary S, Subramanian SK, Bhavanani AB, Madanmohan, Sahai A & Thangavel D (2014). Effect of fast and slow pranayama practice on cognitive functions in healthy volunteers. J Clin Diagnostic Res 8, 10–13.

Souza UD’ (n.d.). Immediate effect of nadi shodhana pranayama on some selected parameters of cardiovascular, pulmonary and higher functions of brain ECG gamification View project Musculoskeletal, cardiorespiratory and psychological fitness among different ethnic Sabahan pop. Available at: https://www.researchgate.net/publication/242738302 [Accessed August 10, 2020].

Taneja M (2016). Nitric oxide Bhramari Pranayam and deafness. Indian J Otol 22, 1.

vanOyen Witvliet C, DeYoung NJ, Hofelich AJ & DeYoung PA (2011). Compassionate reappraisal and emotion suppression as alternatives to offense-focused rumination: Implications for forgiveness and psychophysiological well-being. J Posit Psychol 6, 286–299.

Wielgosz J, Goldberg SB, Kral TRA, Dunne JD & Davidson RJ (2019). Mindfulness Meditation and Psychopathology. Annu Rev Clin Psychol 15, 285–316.

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