Well! There is that.

Pranayama & the

benefits of breathing
 What is pranayama

Simply defined Pranayama is the conscious control of breath.

It is also the 4 stage of yoga(1.yama 2. niyama 3. asana) on the path to
attaining Samadhi (also referred to as enlightened consciousness)

Earlier it was believed that prana or life force was channelled though
our body through breathing, and yama is practicing it.
 But why bother about conscious
breathing?
I mean its a neat reflex regulated pathway.
& we have a super busy life.
So why bother directing attention to a
self regulated process?
It claims some really alluring benefits

How about mind control?

Few other
 Information age

Depend Doubt

So, Not enough.

Belief system is changing.
Well documented & replicable
evidences are essential.
Research paper coming up!
 Introduction
The great Indian seer Patanjali (200 BC) has
compiled and codified the knowledge regarding
yoga and defined pranayama as Regulation of
the incoming and outgoing flow of breath with
retention. The science of pranayama deals
with the knowledge, control and enrichment of
this vital force which results in rhythmic
respiration, calm and alert state of mind. As a
deep breathing technique, pranayama reduces
dead space ventilation and decreases work of
breathing. It also refreshes air throughout the lungs, in contrast with
shallow breathing that refreshes air only at the base of the lungs [1]
 Methodology
Study type :- Interventional study
Study participants :- apparently healthy adults
Instrument :- Peak flow meter
Procedure
1. Individuals were informed & demonstrated regarding the
procedure.
2. Peak expiratory flow rate was measured on the first visit with
spirometer & peak flow meter.
3. Participants were given pranayama training for by certified
yoga instructors for 5-10 mins on a daily basis.
4. Peak expiratory flow rate was measured again after 6 weeks.
5. Results were analysed using Excel and SPSS.
 Results
400
350
300
PEFR (l/min)

250
200
baseline
150
post test
100
50
0
Kapal bharti Prananyam Control group
group

Test results showed a significant difference in peak expiratory flow rate among the two
groups. The highest value recorded at the end of 6 weeks of Kapalbhati pranayama was
around 300-350 L\min and in control group the value was around 250-300 L\min.
 Other Instances
Anulom Vilom[2]
Affects autonomic nervous system .
Reduces peripheral vascular resistance by withdrawal of
sympathetic tone of vessels of skeletal muscle.
Increases blood supply to brain.
Vastrika[3]
Significant improvement in vital capacity and maximum ventilatory
volume.
There was improvement in ventilatory functions in the form of
lowered respiratory rate , and increases in the forced vital capacity
and prolongation of breath holding time.[3]
 Systemic benefits
Autonomic nervous system-
Different forms of pranayama activate different branches of the
autonomic nervous system effecting oxygen consumption, metabolism
and skin resistance.
pranayama has been shown to decrease symptoms of irritable bowel
syndrome by enhancing parasympathetic activity of gastrointestinal tract
and by reducing effects of stress.[4]
Brain
Breath holding, an essential part of pranayama, is shown to induce theta
waves .
A decrease in breathing frequency can increase synchronization of brain
waves eliciting delta wave activity indicating parasympathetic dominance.
Respiratory- elasticity of lungs, enhances vital capacity, toned respiratory
muscles, slower respiratory muscles
Circulatory- tones the heart, diaphragm, reduces heart rate
Digestive system massages liver, spleen, pancreas, stomach
 Conclusion
Slow pranayamic breathing improves pulmonary function and
increases blood flow to vital organs which tantamounts to
increased vitality and freshness. Sufficient nutrition to brain
helps in clear thinking, reduction of stress. Improved
cardiovascular function helps us to keep going.

All these together pack up the physical and mental part of

human body to compete with ever demanding, multi-tasking
world. So, it helps, practising pranayama. Nonetheless further
experimental research of the cooperative cellular mechanisms of
pranayama should be pursued to confirm these theories.
 References
1. Bijilani RL; The Yogic Practices: Asanas, Pranayamas and Kriyas.
Understanding medical physiology, 3 rd edition, Jaypee Brothers Medical
Publishers, New Delhi, India, 2004: 883-889
2. Dandekar Pradnya Deepak; Impact of short term training of anulom vilom
pranayam on blood pressure and pulse rate in healthy individuals,
www.ijrap.net
3. Baljinder Singh Bal; Effect of anulom vilom and bhastrika pranayama on
the vital capacity and maximal ventilatory volume.
4. Taneja I et al. Yogic versus conventional treatment in diarrhea-
predominant irritable bowel syndrome: a randomized control study. Appl
Psychophysiol Biofeedback 2004;29(1):1933.
In case you have changed your mind
Breathe in.
Breathe out.
Repeat.

Thank you