BREATHE IN, BREATHE OUT: REDISCOVERING THE ART OF BREATH IN YOGA
In the world of yoga, the breath is sacred. It's the bridge that connects the mind and body, and it's often at the heart of our practice.
In yoga we've often been taught to take deep, full breaths and to savor each inhale as if it were the elixir of life itself. But what if I told you that there's more to the story, and that sometimes, less is actually more when it comes to breathing?
In ‘Breath: The New Science of a Lost Art,’ journalist James Nestor delves into the fascinating science of breathing, which has been an integral part of yogic philosophy for centuries.
What I Discovered Was Eye-Opening
Contrary to common belief, many of us actually need more carbon dioxide (CO2), - not more oxygen.
Carbon dioxide, it turns out, is not just a waste product; it's the only hormone that acts on every tissue in our bodies.
This remarkable finding has transformed our understanding of carbon dioxide's significance, elevating it from a mere byproduct to a key regulator of a vast array of physiological processes, such as:
Blood Vessel Dilation:
Carbon dioxide helps to dilate blood vessels, which improves blood flow throughout the body. This can be beneficial for conditions such as high blood pressure and heart disease.
Bone Growth:
Carbon dioxide is essential for bone growth and development. Studies have shown that carbon dioxide can stimulate the production of bone-forming cells.
Cognitive Function:
Carbon dioxide has been shown to improve cognitive function. Studies have shown that exposure to elevated levels of carbon dioxide can improve alertness, attention, and memory.
Immune Function:
Carbon dioxide can help to boost the immune system. Studies have shown that carbon dioxide can increase the production of immune cells.
One of the most surprising revelations from the book is that breathing IN deeply is not always as healthy as breathing OUT fully.
In Fact, Over-Breathing, Or Taking In Too Much Oxygen (O2), Can Lead To A State Of Oxygen Deficiency In Our Tissues, Which In Turn Can Trigger Symptoms Like Mild Hyperventilation, Agitation, Panic, And Confusion..
This finding challenges the idea that we should always aim to take in as much air as possible, or that more oxygen is always a good thing.
So, What's The Key To Using The Breath For Optimal Health?
It's about inhaling more slowly, first of all, and with smaller amounts of air, which translates to a lowered breathing rate and volume.
Research suggests that taking in only about a third of our normal breathing rate doesn't decrease oxygen levels in our cells, but it does reduce heart rate and blood pressure while increasing heart rate variability.
Slowing down our breath rate during exercise can bring more energy to our cells, which is crucial for any yogi looking to enhance their practice.
But It's Not Just About The Inhale
Equally important is the exhale. In fact, it should last at least as long as, if not longer than, the inhale.
Picture this: a full, slow inhale lasting 5-6 seconds, followed by an equally extended exhale. Practicing this simple technique for just a few minutes a day can train your body to maximize the energy from the air without the pitfalls of over-breathing.
To conclude this short blog, - studies have shown that carbon dioxide can influence everything from blood vessel dilation to bone growth. It has been shown to play a role in regulating blood pressure, heart rate, respiration, and even cognitive function. It’s about the yin, and the yang.
So, the next time your yoga teacher says, "Take a deep breath," don't rush to gulp in a quick, full puff of air.
Instead, savor a leisurely inhale and focus on elongating the exhale, allowing it to completely release the breath. It might feel pretty different from what you're used to, but the rewards for your practice and well-being could be substantial.
Happy Breathing! :)
Note:
While specific pranayama and breathing practices like Tantric Fire Breathing or Wim Hof's Tummo breathing intentionally involve over-breathing for short duration as a form of "consciously-induced stress," this is not the same as over-breathing in our daily lives or on our mats. For most of us, the wisdom lies in slowing down and savoring each breath for the majority of our time, focusing on the exhale-portion.
