Breathing techniques are ways in which a person breathes in and out in some specific format, and its use for relaxation, control of psychological states, improve organ function and stress management. The breathing techniques in Yoga are called Pranayama, and one who practices it regularly can reduce or eliminate chronic effects of stress. In this article, we will see the physiological mechanism of breathing techniques and also we will see the connection between breathing and mind-body. One who practices Pranayama understands the truths and myths of breathing on the human body, so one should practise Pranayama under some guidance.
Breathing Mechanics
Breathing comprises of two phases, namely inhale and exhale. During inhalation, the external intercostal muscles and diaphragm contracts. Also, the diaphragm tends to move downwards, which increases the chest cavity volume. The intercostals muscles then pull the ribs outwards, expanding the rib cage, which further increases the chest volume. The increase in the chest Volume decreases the air pressure in the lungs.
On the other hand, during exhalation the intercostals muscles and diaphragm contracts which restores the thoracic cavity at its original size, which forces the Oxygen to leave the lungs into the atmosphere.
The control of brain on breathing
Human breathing rate control by the respiratory centre which locates in the brainstem. It sends a message to the lungs, informing them when to breathe. The Medulla Oblongata, which situates near the spinal cord, gives direction to the spinal cord to maintain the timings of the breathing. The “Pons”, a part of the brain provides a further smoothening pattern of respiration. All this control of the mind on the respiratory system is continuous and automatic, and you don’t have to think about it.
Pranayama Breathing
Pranayama is a unique pattern of breathing exercises which perform in Yoga. In Pranayama, the practitioner voluntary controls the breathing while inhaling, retention and exhaling, and it can do slowly or quickly. In Pranayama, the breathing works between mind and body, and it is beneficial for both in many ways. The “Prana” in the word Pranayama means the “Life Force” or energy, and it produces energy within the human body. For example, reactions in the cells of the body to create energy regulates by Oxygen. Thus Pranayam provides the maximum level of Oxygen to the cells to produce the energy at the maximum pace.
There is various evidence that was practising Pranayama affects Oxygen metabolism and consumption inside the body. Pranayama breathing also has a positive impact on hypertension, immune functions, asthma, nervous system problems, stress-related disorders and psychological disorders. Doing Prayanama alters the brains processing and improves the psychological functions of it. The controlled breathing in performing Pranayama also enhances the physical features and cognitive states of the body as found by many studies.
There are various types of breathing exercises in Prayanama, which includes the complete yoga breath, interval breathing, alternate nostril breathing, and belly breathing, to name a few. In Prayanama, the breathing does join the body, mind and soul in search of good health, self-awareness and spiritual growth. Some Asanas in Yoga are very complex as they involve breathing techniques along with the postures; thus, one should perform Yoga with the person who is master in it. However, the majority of studies shows that Pranayama has great clinical benefits on the individual, but it should perform correctly.
Slow breathing exercises in Pranayama have the most psychological, physiological and practical benefits on the individual. Slow breathing resets the nervous system via hyperpolarization currents and inhibitory signals. Slow breathing exercises in Prayanama activate the inhibitory nervous system and slowing down specific physiological processes in the body.
Pranayama and Breath Awareness
To get the maximum benefit of Pranayama a person who is practising it should sit in a comfortable position with both the eyes closed. When a person becomes the master of the Pranayama, he can use it to ease the stressful or discomforting situation. Yoga practitioners have the power of how to deal with the stress and distractions without disturbing your emotional, physiological response. It is done by first recognizing what entertainment is there in mind and then removing this distraction by focussing on the breathing exercises. Some Yoga enthusiast combines Asanas with Pranayama, and combination of these two gives more health benefits to the body, soul and mind.
So here we have seen the science of the breathing techniques which are there in the Pranayama. Also, we have discussed the various benefits which can achieve by practising Pranayama. Pranayama not only is beneficial for mind and body but in the long run, it changes the way an individual thinks. The person will have a new attitude towards his life, and the entire idea of his upon life experience will improve steadily. Thus one should practice Pranayama daily.