Asthma and COPD Helped by Yoga Breathing
Improve Lungs with Yogic Breath Exercises or Pranayama
Nov 1, 2009
Asthma is a chronic inflammatory disorder that constricts airway muscles resulting in shortness of breath (SOB), wheezing or cough. Chronic obstructive pulmonary disorder (COPD) is a progressive airflow limitation with abnormal lung response. Aside from breathing difficulties, both cause unhappiness and suffering.
Yoga Breathing Studies
Prananyama is the Sanskrit term for controlled breathing or the technique of breathing. It is a focus on awareness and control of breath. A 2006 study in the Indian Journal of Allergy and Asthma found positive effects on patients with moderate to severe COPD. Lung parameters and lung functions were measured, revealing reduced symptoms that coincided with improved well-being, less depression and anxiety. Contrary to the panicked awareness of shortness of breath for the asthmatic, coaxing the breath to a steady state and then observing the breathing is relaxing, meditative, and eventually habit forming. Another study in Thorax International Journal of Respiratory Medicine demonstrated that routine practice of breathing exercises lead to improvement of respiratory function.
Pranayama Breathing Practice Technique
Sit in lotus. Lotus is an advanced position where both feet rest on the opposite thighs in a cross-legged position. The pose enables the spine to be straight and opens the chest that permits abdominal breathing. Lungs pump breath in and out of the nostrils rapidly.
- If unable to sit in lotus, sit “Indian” style, cross-legged.
- Breath in and out normally.
- With the next exhale, pull the abdomen in. It takes a few breaths before the pattern becomes natural since it is the opposite of what so many do which is to puff up the chest and suck in the abdomen.
- Deepen the intake taking it up to the thorax (chest). Reverse the movement with exhalation. That is, start emptying the thorax on down to the abdomen.
Benefits of Prananyama
Prananyama is also called cleansing breath.
- Releases muscle tension
- Utilizes the entire respiratory apparatus Increases lung capacity over time
- Decreases anxiety
- Integrates the balance of mind and body
- Balances the blood gas flow of CO2 and O2.
Ujjayi (Throat) Breathing is a Calming Breath
When short of breath, whether through asthma or COPD or exertion, this becomes a restorative breathing. It is an audible breath within the back of throat muscles. A sound is heard with both phases of breath (inhalation and exhalation). Experienced yogis have been known to reduce the rates of breath to four times a minute without feeling choked. The average adult may breath 12-20 times a minute. In headstand or shoulder stands, the experienced yogi may reduce the breath in this manner to be in a totally relaxed meditative state.
Alternate Nostril Breathing: Anuloma Viloma or Nadi Sodhana (Sweet Breath)
This practice places both sides of the body in breathing harmony or balance. Focus on breathing onto the lungs and not with the abdominal muscles.
- Inhale through the left nostril.
- Hold the breath a few seconds and exhale through the right nostril. The fingers hold each nostril to prevent airflow.
- Repeat the exercise inhaling through the opposite, right, nostril, and exhaling through the left.
- Benefits include improving oxygen consumption per breath and effectively improving intake of O2 and output of CO2, as well as controlling the breath and reducing anxiety.
Breathing is the connection between the mind and the body in yoga. Coordinating the breathing with movement in day-to-day life can somewhat alleviate the respiratory difficulties of asthma and COPD. Never stop prescribed medications without conferring with a health care provider. There are different styles of and breathing practices in yoga. Some can be done with a trained practitioner initially. Those described here can be practiced at home.
Sources:
Journal of Cardiopulmonary Rehabilitation and Prevention: March/April 2009 (29) 2 :133-137.
J Altern Complement Med ; Yoga therapy decreases dyspnea-related distress and improves functional performance in people with chronic obstructive pulmonary disease: a pilot study.Donesky-Cuenco D, Nguyen HQ, Paul S, Carrieri-Kohlman V.2009;15: 225–34
Indian J Allergy Asthma Immunol 2006; 20(2) : 98-104
 |
 |
 |
