Breathing

I have been practicing pranayama breathing exercises for many years, and have been aware for a long time of the importance of breathing correctly. It was therefore wonderful to see a book recently published on the subject and promoted in New Zealand by Southern Cross Healthcare.

I highly recommend that you get a copy of this book, read it, and follow its advice and recommendations.

The vast majority of people hyperventilate - you guys all breath too shallow and too quickly, putting your body into a constant state of hyperactivity. During sleep most adults naturally breathe (or snore!) at almost exactly 12 breaths per minute. Wikipedia reports that adults typically breathe 12 - 20 times a minute. I have seen statements that 15 - 18 is the common respiration rate. That is hyperventilation.

At rest, the natural breathing rate should be in the region of 4 - 6 breaths per minute. There is some solid medical research to support this - Respiratory Sinus Arrhthymia (RSA). The body has a natural blood pressure oscillation cycle of 0.1 Hz (ie one cycle completes every 10 seconds) - this natural cycle is well documented in medical journals. You may have noticed that when you breath in your heart rate increases slightly, and when you breath out your heart rate decreases slightly. (This is particularly noticable during meditation.) It has been hypothesized that synchronising the breathing rate with this cycle could result in greater harmony of the body functions- better health, greater feeling of well-being.

Breathing at 6 breaths per minute (breathing in and out fully once every 10 seconds), so that the inbreath is in sych with the faster heart beat and positive pressure, and outbreath in synch with the slower heart beat and reduced pressure, would enable the breathing to reinforce the natural body 0.1 Hz oscillation.

Medical journals referer to the vagus nerve and medulla oblongata as control mechanisms for this fundamental body apparatus. These are the same centres that Yoga and meditation schools have taught for centuries are important for health, well-being, and spiritual enlightenment. Advanced yoga practices reduce the breath further, and fundamental changes are noticable at easy (not forced), regular breathing of 3 and 2 breaths per minute, which are exact multiples of this 0.1 Hz oscillation.

Asthmatics have benefitted from the practice of slow breathing techniques (eg Buteyko). I recommend that individual on the Autistic spectrum also investigate pranayam. Autistic individuals often suffer from over-activity, with racing thoughts and brain activity. Breathing techniques will certainly calm this activity down.

Pranayam is taught through Hatha Yoga schools (eg Ashtanga Yoga) and other practices including Kriya Yoga. It is an essential element of Patanjali's eight-limbed yoga framework. There is something important in all of this. As the book title says, Breathing really does matter.