Why do we breathe?
Yogic breathing is more than an automatic process—it’s a practice that can profoundly affect both mind and body. Richard Rosen, in his book ‘The Yoga of Breath: A Step-by-Step Guide to Pranayama’, writes “Why do we breathe? We don’t tend to think much about our breathing. Why should we? Although we can influence the way we breathe, breathing is largely an automatic process. Why be concerned about something that seems to take care of itself just fine, when there are so many other important things to worry over?”
… “So the why of breathing isn’t much of a mystery, but let me ask you another question you might not have considered before” … “How well do you breathe?”
That question informs much of evaluating breathing practice in yoga.
We recently came across a paper published this year (2021), examining cardiovascular function during the practice of different types of yogic breathing practices (YBT’s).
Pranayama as the breath
In yoga tradition, breathing practice is referred to as Pranayama, with the root word meaning ‘to breathe’, and prana referring to ‘life force’ or ‘to breathe forth’. Ayama means ‘to stretch, extend; restrain, stop; expand, lengthen either in space or time’ and is usually translated as ‘to control’. [2]
For the basis of this article, we will use the secular term YBT (yogic breathing technique). This allows for cultural and scientific inclusion.
There is ever-growing research into the physiological and psychological effects of YBTs, which is inspiring both yoga teachers and healthcare professionals to use the breath in a therapeutic environment [3]. The autonomic nervous system (ANS) plays a vital role in regulating and maintaining cardiovascular functions, suggesting scope for YBTs which affect the ANS to alter cardiovascular function [1]. Public Health interventions can use the breath for a vast range of mental health conditions and physical health conditions such as cardiovascular, gastrointestinal, inflammation, pain, and stress-related medical conditions. [3]
We came across a recent study looking to examine cardiovascular function in healthy individuals during breathing practice. As previous research has focused on a before and after comparison. Four different types of YTBs (which are practised commonly throughout India and many other parts of the world in a yoga environment) were chosen: Bhastrika (bellows breath), Bhramari (humming bee breath), Kapalbhati (frontal brain cleansing breathing), and Kumbhaka (voluntary breath retention).
A Summary of Yogic Breathing Study Results
Bhastrika
During Bhastrika practice, researchers observed a significant increase in diastolic blood pressure (DBP), mean arterial pressure (MAP), heart rate (HR), and cardiac output (CO) along with a significant reduction in pulse interval (PI). This was sustained in the recovery period, along with a reduction in PI.
Bhramari
During Bhramari practice, researchers observed a significant increase in DBP, MAP, HR, and total peripheral resistance (TPR) with a significant reduction in SV, CO, and PI. This was sustained in the recovery period, for the reduction in stroke volume (SV) and CO. The rest of the variables revert back to normal.
Kapalbhati
During Kapalbhati practice, researchers observed a significant increase in SBP, DBP, MAP, HR, and CO with a significant reduction in PI. In the recovery period, the increase in DBP and HR, along with a reduction in PI was sustained.
Kumbhaka
During Kumbhaka practice, researchers observed a significant increase in SBP, DBP, MAP, and TPR with a significant reduction in SV and CO. In the recovery period, the increase in MAP was sustained, whereas the rest of the variables revert back to normal.”
Conclusion: Key Takeaways from Yogic Breathing Practices
Overall, sympathetic activity (i.e. the stress response) rose during Bhastika and Kapalbhati YBTs. This continued for some time after practice. In contrast, although Bhramari and Kumbhaka YBTs did increase sympathetic activity during practice, this reverted to normal (the resting state), soon after practice.
The specific reasoning for this was unclear under the methodology of this study, suggesting a need for further research into this area.
The researchers, therefore, concluded that “in healthy individuals, cardiovascular changes during the practice of Bhastrikaand Kapalbhati are more or less similar to each other and are different from those of Bhramari and Kumbhaka in most of the variables.”
Insights into Yogic Breathing for Health and Stress
As YBTs are valued for their therapeutic role in autonomic balance and stress reduction (as well as other measures such as emotion regulation, attentional control, mood, cognitive function, social engagement & substance abuse), it is commonly reported that YBTs offer significant benefit for use in the prevention and treatment of disorders such as anxiety, depression, trauma, and post-traumatic stress disorders (PTSD) [3].
The current study shows a difference in cardiovascular changes between groups. Therefore, we can assume that individuals can use different YBTs in different contexts, depending on their desired result.
Our founder, Heather, often cites that even in conditions such as anxiety, it is useful to perform YBTs, which raise the nervous system (produce sympathetic arousal). An example here is Kapalbhati. These sorts of practices, when followed by a slower, more calming YBT practice, can be highly beneficial. An example here is ujjayi breathing with a longer exhalation. This is because it teaches resilience. The individual can use their breathing to regulate their nervous system. This means an individual can learn to allow their nervous system into sympathetic arousal because they know how to come back to parasympathetic drive.
Therefore, it is unlikely that there is one YBT beneficial for use across a range of contexts, conditions, and individuals. In contrast, individuals can use different YTBs to meet their individual needs.
We all have our favourite breathing techniques.
In essence, it comes down to trial and error.
References:
[1] Nivethitha L, Mooventhan A, Manjunath N K. Evaluation of cardiovascular functions during the practice of different types of yogic breathing techniques. Int J Yoga [serial online] 2021 [cited 2021 Aug 12];14:158-62. Available from: https://www.ijoy.org.in/text.asp?2021/14/2/158/315763You can access the full research paper here: https://www.ijoy.org.in/temp/IntJYoga142158-4010626_110826.pdf
[2] Rosen, R. (2002). The Yoga of Breath: A Step-by-Step Guide to Pranayama. Shambhala Publications, Inc. Colorado, US. [3] Mason, H., Gerbarg, P. L., & Brown, R. P. (2021). Psychophysiology: Healing Effects of Voluntarily Regulated Breathing Practices. In S. Telles, & R. Gupta (Ed.), Handbook of Research on Evidence-Based Perspectives on the Psychophysiology of Yoga and Its Applications (pp. 24-48). IGI Global. http://doi:10.4018/978-1-7998-3254-6.ch002
