patrick mckeown - oxygenadvantage.com
TRANSCRIPT
PATRICK MCKEOWN
ONLINE YOGA COURSE FOR SCIENTIFIC BREATHWORK FROM OXYGEN ADVANTAGE® EXPERTS,
PATRICK MCKEOWN AND ANASTASIS TZANIS
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CLASS 3: YOGA OPEN TO ALL
An overview of external respiration
An overview of cellular respiration
Assessment of respiratory function in yoga
Improve the respiratory biomechanics with yoga asanas
Incorporating breathwork during an asana practice
CLASS 4: YOGA FOR CONCENTRATION
How to increase concentration
The 5 principles of good breathing in an asana practice
How to structure a yoga class using OA exercises
CLASSES 1 AND 2: PATRICK MCKEOWN - COMPLETE ADVANCED OXYGEN ADVANTAGE® TRAINING
Please refer to Oxygen Advantage® training manual (downloadable pdf from your training portal and hard copy shipped to you)
BREATHING IN YOGA
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CLASS 5: VINYASA STYLE YOGA
The breath during asanas vs. vinyasa
A progressive approach to breath during movement
Core activation through the breath
Vinyasa Breathlessness Test
How to practice Ujjayi and Pranayama
CLASS 6: RESTORATIVE YOGA
Relaxation, enhancing breathing and yoga poses
Passive yoga poses for diaphragmatic release
Fascia release for respiration
Heart rate control during a yoga practice
Breathing in hot yoga
CLASSES 7 AND 8: PATRICK MCKEOWN - COMPLETE ADVANCED OXYGEN ADVANTAGE® TRAINING
Please refer to Oxygen Advantage® training manual (downloadable pdf from your training portal and hard copy shipped to you)
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According to the Yoga Sutras of Patanjali, yoga consists of 8 limbs, each of which can serve as a guidance on how to live a
meaningful life. These 8 limbs are:
1. Yama — attitude towards our environment
2. Niyama — attitude towards ourselves
3. Asana — physical postures
4. Pranayama — restraining or expansion of the breath
5. Pratyahara — withdrawal of the senses
6. Dharana — concentration
7. Dhyana — meditation
8. Samadhi — enlightenment
The 4 stages of breath in yoga have the following names:
Inhalation: puraka
Retention: antara or puraka kumbhaka
Exhalation: rechaka
Retention: bahya or rechaka kumbhaka
BREATHING FOR YOGA
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The breathing principles of Oxygen Advantage® are in line with those of the yoga tradition. In his book, Light on Pranayama, B.K.S. Iyengar refers to Pranayama as the “respiratory art that consists of long, sustained and subtle (breathing).” In Oxygen Advantage®, the 5 qualities of good breathing are:
1. Silent,
2. Soft,
3. Nasal,
4. Regular, and
5. Diaphragmatic.
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• An overview of external respiration
• An overview of cellular respiration
• Assessment of respiratory function in yoga
• Improve the respiratory biomechanics with yoga asanas
• Incorporating breathwork during an asana practice
An overview of external respiration
The conscious control of the breath allows us to directly affect the state of our consciousness. We can use the breath to affect the organs (i.e., heart, brain, muscles, kidneys) and systems (i.e., nervous, cardiovascular, endocrine) of our body.
Conscious movement of the physical body, such as in the yoga practice, has similar effects.
It is our belief that by combining the control of our breath and the controlled movement of the body we can (a) amplify the effects of both and (b) support the functions of one with the other.
The breath. The river of life. While the breath is often perceived simply as a continuous flow of air that provides life to our body, when put it under the microscope of biology, it can be divided into 3 distinct phases:
1. External,
2. Internal, and
3. Cellular respiration.
CLASS 3: YOGA OPEN TO ALL
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While we have the most control over external respiration, we can still influence internal respiration. To some extent, cellular respiration is also indirectly under our control, as it is affected by both external and internal respiration.
External respiration takes place in the nose and mouth. Internal respiration takes place in the lungs. Cellular respiration takes place at the membrane of each cell in our body.
The easiest way to support all stages of respiration is by breathing through the nose.
Accelerates our breathing
Upper-chest Breathing
Compromises craniofacial development [5]
Increases risk of forward head posture
Dry mouth increases acidification of the mouth
Promotes dehydration
Increase of dead space
Production of NO [1]
Diaphragmatic Breathing [2]
Open airways by CO2 [3]
Slows down our breathing lung volume capacity [4]
Warms & humidifies [8] the air
Pacemaker in the brain slows down thoughts
Sterilises air from germs & bacteria
1. 18951492, 10491460, 121192242. 25900327 198754293. 1908137 4. 2891980
5. 206964856. 249300737. 166728308. 16550955
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An overview of external respiration
Hemoglobin’s Oxygen Binding Affinity is inversely related both to the acidity and concentration of CO2. Bohr effect
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The benefits of determining the
BOLT score at the start of a yoga class
Yoga classes can take place any time during day, from early morning to late evening. Hormonal fluctuations during the
Assessment of respiratory function in yoga
It is important to establish each practitioner’s breathing capacity at the start of the class. Depending on the style of yoga taught, you can use the BOLT score or VBT to assess breathing. The VBT will be introduced in Class 5.
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circadian cycle [1] and lifestyle factors like eating times, workload and psychological stressors are likely to affect the BOLT score. Changes in hormone levels are more likely to affect the breathing capacity of students with breathing disorders such as asthma [2]. Measuring the BOLT score at the start of the class will help:
1. Identify by how much each participant’s respiratory capacity currently deviates from his/her average.
2. Over time, establish a pattern of respiration at different times of the day, week and month (for instance, cyclical changes in breathing occur during different phases of the menstrual cycle).
3. Personalize the breathing and physical exercises subsequently given.
Logistics:
It is easy to assess the BOLT score with private students. In a group class you have the following 2 options:
1. Use a clock on the wall,
2. Ask all the students to take a regular breath in/out at the same time.
For the second option, the teacher can call out the time that has passed every 5 seconds. This will give a good estimate of each student’s current respiratory capacity.
1. Ryan, R., Clow, A., Spathis, A., Smyth, N., Barclay, S., Fallon, M., & Booth, S. (2017). Salivary diurnal cortisol profiles in patients suffering from chronic breathlessness receiving supportive and palliative care services: a cross-sectional study. Psychoneuroendocrinology, 79, 134-145.
2. Soutar, C. A., Costello, J., Ijaduola, O., & Turner-Warwick, M. (1975). Nocturnal and morning asthma. Relationship to plasma corticosteroids and response to cortisol infusion. Thorax, 30(4), 436-440.
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Things to consider regarding the BOLT score in a yoga class
The BOLT score should be performed in a comfortable seated position. Individuals with restricted mobility in the legs, hips or spine are not able to sit comfortably on a yoga mat. To assist these participants, find a relaxed position in which they can breathe comfortably. We can ask them to:
• Sit on blocks,
• Lean against the wall,
• Place their legs in the most comfortable position for them. The two options most people can access are crossed legs or legs extended and slightly apart.
Body alignment to keep an eye on:
• Check the level of the knees in relationship to the navel. If the knees are higher than navel-level, provide more blocks for the practitioner to sit on.
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• Check the spine position. When practitioners lack strength and flexibility, they often compensate by rounding the back and leaning backwards, or by arching the back and leaning forwards. Leaning against the wall can help both patterns.
• Check the neck posture. You can help most people improve poor neck posture by cueing a neck elongation and directing them to release their shoulders down.
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Things to consider in group classes:
In a group class, especially when students are not familiar with the teacher, they are likely to look to each other for guidance and compliance. To avoid biasing the BOLT score in this setup, it can be helpful to instruct students to keep their eyes closed. The teacher can call the time every 5 seconds for participants to measure their score.
Why establish functional breathing prior to postures?
People are attracted to yoga for a variety of reasons. They often come to class wanting to feel calmer, improve flexibility or connect mind and body. In many cases, breathing is not addressed until a student has been practicing yoga for a few weeks, months or even years. Establishing functional breathing at the start of the practice will help the practitioner:
• Understand what his/her respiratory capacity is (a) at rest, (b) in different postures and (c) during movement,
• Maintain good oxygen supply to the peripheral tissues (incl. muscles and nervous system) throughout the physical practice and meditation,
• Keep the muscles relaxed, enabling better flexibility,
• Reset his/her breath when hyperventilating,
• Keep the brain oxygenated, and thus stay centered and alert,
• Use asanas to further support respiration.
• Over time, increase tolerance to the buildup of lactic acid generated during asanas and vinyasas.
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• It is worth acknowledging that many yoga postures will challenge respiration, either directly or indirectly.
• The following are often considered to be the primary muscles of respiration:
• The scalenes, as they lift the top ribs, leaving space for the lungs to expand,
• The intercostals, as they generate heat that dissipates to lung tissue and warms circulating blood in the pulmonary capillaries [3].
• The transversus thoracis, as it can open and close the rib cage when it contracts,
• The diaphragm, as it creates space in the lungs when it contracts and moves down.
3. Muzik, Otto, Kaice T. Reilly, and Vaibhav A. Diwadkar. ““Brain over body”–A study on the willful regulation of autonomic function during cold exposure.” NeuroImage 172 (2018): 632-641.
The upper trapezius, sternocleidomastoid, levator scapulae and pectoralis minor are classified as secondary respiratory muscles.
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If good breathing is not established at the outset, there is a high chance breath will be compromised when holding postures that affect these muscles. Asanas challenge the breath indirectly as they induce the sense of numbness or pain (while still being practiced safely).
The synergies between asanas and breathwork are many. Pranayama is usually performed in a seated position, but there is no reason not to practice breathing exercises lying down, standing, in motion or while holding certain postures. In the Vinyasa Style Yoga Class (Class 5), we will discuss how to practice breathwork while holding postures and transitioning between them.
Improve the respiratory biomechanics with yoga asanas
When considering how to support breathing biomechanically we need to take into account the following:
• Internal respiration takes place in the lungs. The lungs sit inside the ribcage, a basket-like skeletal structure that attaches to the spinal vertebrae T1-T12. Mobility in the rib cage and spine will directly affect the breath.
• The diaphragm (the most important respiratory muscle) is a dome-shape structure sitting at the bottom of the lungs. When it contracts, it allows more oxygen to be transported into the bloodstream. The diaphragm’s ability to move freely will thus support respiration.
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The Ribcage
The ribcage hangs off the spine rather like the sails hang from the mast of a boat.
The weight of the ribcage is counterbalanced by muscles in the back. The scalenes (from the top) and quadratus lumborum (from the bottom) help suspend the rib cage.
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Tom Myers, author of Anatomy Trains [4], divides the ribcage into 4 sections and the sternum into 3.
The 1st and 2nd ribs attach to the manubrium (Latin for handle). These can be called “neck ribs,” as the scalenes attach to them. The larynx sits just above. This part of the body is associated with how we communicate and project ourselves to our environment. The throat is where the fifth chakra (Vishuddha) is located.
The next 3 ribs attach to the body of the sternum. They embrace the lungs and heart. These 2 organs attach to the shoulder through pectoralis minor. The heart is where the fourth chakra (Anahata) is located.
Ribs 6-9 attach to the subcostal cartilage. Inside these ribs we find the diaphragm, stomach, liver, pancreas. These organs are responsible for assimilation. These ribs can expand sideways, facilitating lateral breathing. The solar plexus is where the third chakra (Manipura) is located.
4. Myers, Thomas W. Anatomy trains e-book: myofascial meridians for manual
and movement therapists. Elsevier Health Sciences, 2013.
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The 10th rib sometimes attaches to the subcostal cartilage. Sometimes it doesn’t — hence it’s called a floating rib. Ribs 10-12 surround the kidneys and the adrenals. In a metaphorical sense, they can be associated with elimination — what we need in our body and what we should secrete. The second, or sacral chakra (Svadhisthana) sits here.
The deltoids will put weight on the ribcage and thus affect our breathing. For this reason, shoulder position can be critical for good respiration. The shoulders are occasionally even classified as secondary breathing muscles. You can see the use of the shoulders in respiration by visualizing an individual during an asthma attack, leaning forward with his shoulders lifted.
There is a bidirectional relationship between the thoracic part of the spine and the breath.
Kyphotic posture and shoulder position (an exaggerated forward-rounding of the back and shoulders) can reduce the vital capacity (VC) of the lungs [5] as well as forced expiratory volume (FEV) and forced vital capacity (FVC) [6].
However, the movement of the ribcage during breathing can be beneficial for the thoracic part of the spine. The ribs attach to the spine in between the vertebrae, where the shock-absorbing discs are located. With age, these discs tend to become compressed. The movement of the ribcage can bring movement to this area.
5. Ghanbari, A., Ghaffarinejad, F., Mohammadi, F., Khorrami, M., & Sobhani, S. (2008). Effect of forward shoulder posture on pulmonary capacities of women. British journal of sports medicine, 42(7), 622-623.
6. Lai, J. P. H., & Jones, A. Y. M. (2001). The effect of shoulder-girdle loading by a school bag on lung volumes in Chinese primary school children. Early human development, 62(1), 79-86.
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The Diaphragm
The diaphragm is connected with many other organs in the upper body:
• The lumbar spine (by the femoral nerve [1])
• The abdominals
• The quadratus lumborum
• The psoas major muscle
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Restrictions in the movement of these organs will indirectly compromise the function of the diaphragm.
The heart sits on top of the diaphragm in the center of the body. When you breathe in, the center of the diaphragm moves down by around half an inch. This way it doesn’t “drag” the heart down too far. The 2 domes of the diaphragm (on the left and the right) move down much further than the middle.
The middle part of the diaphragm is formed of fascia, while the edges are muscular. The middle part is horizontal to the floor while the side part of the diaphragm is vertical to the floor.
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You can improve the flexibility and strength of muscles that affect the breathing by holding certain asanas for moderate-to-prolonged periods. As a result, your respiratory function will improve.
The following 5 postures help improve breathing.
Shoulder horizontal abduction brings the shoulders back, allowing for the chest area to open. Some modern lifestyle habits promote a constant forward flexion in the neck and upper back, resulting in the shortening of the muscles in the front of the trunk. This exercise can help revert this postural pattern.
Application:
Hold this pose for 30 seconds to 2 minutes each side. Start by holding the pose for 2 sets of 30 seconds per side.
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Benefits:
Improve flexibility in anterior deltoids and pectoralis minor.
Caution is needed:
The pose is entered by lying in prone position. Individuals with tight shoulders may find that their spine twists. Both actions are counter-indicated for pregnant women. But mobilization of the shoulders in horizontal abduction is safe for pregnant women, so they can perform this pose standing against the wall.
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Uttanasana (standing forward fold pose). “Ut” means “intensity” and “Tan” means “stretch.” Uttanasana means “intense stretch.” In this pose, many muscles in the posterior chain of the body are stretched. Of primary importance to breathing is the quadratus lumborum which attaches to the rear side of the diaphragm. It is common for practitioners to feel a stretch in their hips, hamstrings and calves without feeling much in the back muscles. In these cases, it might be appropriate to bend the knees. As with all poses involving spine flexion, the diaphragm is under pressure and has to work harder in the inhalation phase.
Application:
Hold this pose for 30 seconds to 5 minutes. Start by holding the pose for 3 sets of 30 seconds.
Benefits:
Improve flexibility in quadratus lumborum and trapezius.
Caution is needed:
• Due to the flexion in the spine, this pose should not be practiced during pregnancy. A modified variation with a straight spine will be appropriate for pregnant women.
• Individuals with high blood pressure should build up their practice in this pose gradually.
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Ashta Chandrasana Shoulder Opener (often referred to as crescent lunge) can be seen as the single leg counterpose of Uttanasana. In this pose, many muscles in the front of the body will be stretched. Of primary importance to breathing is the psoas muscle, which attaches to the rear part of the diaphragm.
Application:
Hold this pose for 60 seconds to 5 minutes. per side. Start by holding the pose for 2 sets of 60 seconds per side.
Benefits:
Improve flexibility in psoas and anterior deltoids, while strengthening muscles in the upper back.
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Caution is needed:
None. Individuals with a sensitive lower back should maintain good form at all times.
Parsva Urdhva Hastasana (Upward salute side-bend pose, standing half-moon) will improve flexibility in the muscles on the side of the body (primarily the trunk).
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Application:
Hold this pose for 15 seconds to 1 minute per side. Start by holding the pose for 3 sets of 15 seconds, alternating from side to side.
Benefits:
Improve flexibility in psoas and quadratus lumborum.
Caution is needed: None.
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Sarvangasana (shoulder stand): ‘Sarva’ meaning ‘entire,’ ‘Anga’ meaning ‘body part’ and ‘Asana’ meaning ‘pose.’ Sarvangasana means all body parts pose. As the body is inverted, the diaphragm moves against gravity during inhalation. The weight of the lower body will provide an additional challenge during the diaphragm’s active phase (the inhalation).
Application:
Hold this pose for 20 seconds to 5 minutes. Start by holding the pose for 30 seconds.
Benefits:
Improve flexibility in the muscles of the upper back and strengthen the diaphragm.
Caution is needed:
Individuals with high blood pressure should refrain from practicing this pose if they cannot maintain regular soft breathing while holding it.
Pregnant women may need to refrain from this pose if they are not able to maintain their entire back straight and flex only from the neck.
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Incorporating breathwork during an asana practice
Functional breathing should be introduced prior to teaching physical postures. And, as postures are introduced in a yoga class, functional breathing should be maintained at all times. Many postures will challenge the breath, directly or indirectly. In such postures it is even more important to remind students to breathe Light, Slow, Deep (LSD).
Before you introduce the breathing exercises into asana practice, they should be practiced seated or standing (Tadasana). Before combining asanas and breathwork, practitioners should be familiar with the asanas while breathing Light, Slow, and Deep.
In group classes, it is common for breathing exercises to be guided in such a way that the breathing of all participants is synchronized. This can be useful, especially for new students who feel more comfortable following an instructor’s cues. It is always worth remembering that the amplitude of the breath is as important as the duration of each breathing phase. Even cadence breathing can lead to hypocapnia [7].
7. Szulczewski, M. T. (2019). Training of paced breathing at 0.1 Hz improves CO2 homeostasis and relaxation during a paced breathing task. PloS one, 14(6), e0218550.
When starting out
In poses, sequencesexecuted
comfortably
In new / challenging
posturesWhen out of breath
Breathe Light,Slow, Deep (LSD)
Breathe LSD &Breathe Light
Breathe LSD. If it is not possible, adjust
the challenge
Recover your breath through short Breath Holds and transition
to LSD
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How to guide students to recover their breath
Due to the physical aspect of a yoga practice, it is likely that practitioners will run out of breath and start breathing heavily and through the mouth. This is especially the case for new students who and are not familiar with controlling their breath. If the breath is becoming heavier during practice, the practitioner should be able to perform a series of 5-second breath holds to recover his/her breath while keeping up with the sequence. If the breath is very heavy, the practitioner may need to take a break from the practice, sit down and practice Light, Slow, Deep breathing for a few seconds or minutes.
Which breathing exercises would be suitable for the end of a yoga class?
The end of the class is a great opportunity to introduce breathing exercises to students. Depending on the outcome you want to achieve, different breathing exercises can be chosen.
When starting out
In poses, sequencesexecuted
comfortably
In new / challenging
posturesWhen out of breath
Breathe Light,Slow, Deep (LSD)
Breathe LSD &Breathe Light
Breathe LSD. If it is not possible, adjust
the challenge
Recover your breath through short Breath Holds and transition
to LSD
PURPOSE EXERCISES
Calm the nervous system or prepare for savasana
Breathe Light or prolonged exhalations with regular inhalations
Enter Meditation Breathe Light, Box breathing
Pranayama Breathe Light or cadence breathing, followed by Pranayama
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CLASS 4: YOGA FOR CONCENTRATION
• How to increase concentration
• The 5 principles of good breathing in an asana practice
• How to structure a yoga class using OA exercises
For many people, life is busy and full of distractions. Personal and professional commitments require us to multitask, and digital devices distract us even when we intend to be productive. It is common for people to turn to yoga to improve their concentration and gain a sense of centeredness.
How to increase concentration
Just as we can demonstrate our strength by using our muscles against resistance, we can train our ability to concentrate by challenging it in a controlled way.
It could be argued that all postures in yoga require focus in order for us to perform them correctly. But of all the asanas, the balancing postures demand the greatest focus. Depending on the level of the practitioner’s experience, the following group of poses will challenge balance, and thus help develop the ability to stay focused.
Standing postures with both feet on
the ground
Standing postureswith one foot on the
groundInversions with one foot on the ground
Inversions with both feet off
the floor
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Balancing postures are demanding for the muscles in the mid-section of the body, often referred to as the core. This includes the diaphragm. The diaphragm, together with the multifidus, transversus abdominis and the pelvic floor, forms the inner core unit. According to Hodges et al., 2003 [8] the interspinales and intertransversarii, psoas, medial fibers of quadratus lumborum and the internal oblique are all also part of the intrinsic system that forms the core.
This provides a unique role for the breath during balancing postures. It also means we need to use diaphragmatic lateral breathing.
Aside from our work with physical poses, we can use breathwork to improve concentration at the start of the class.
The use of breath to increase concentration
For optimal function, all organs require an adequate supply of oxygen and nutrients. For this reason, your ability to concentrate depends on optimal function of the brain and nervous system. Adequate supply of oxygen to the brain can be achieved by increasing CO2 in the bloodstream (due to the Bohr effect). This can be achieved using a combination of Breathe Light and breath holds.
8. Hodges, P., Holm, A. K., Holm, S., Ekström, L., Cresswell, A., Hansson, T., & Thorstensson, A. (2003). Intervertebral stiffness of the spine is increased by evoked contraction of transversus abdominis and the diaphragm: in vivo porcine studies. Spine, 28(23), 2594-2601.
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The 5 principles of good breathing in an asana practice
The 5 principles of good breathing (silent, regular, soft, nasal and diaphragmatic) in everyday life should be present throughout your yoga practice.
BREATHING QUALITY BENEFICIAL FOR THINGS TO CONSIDER
Silent
1. Ujjayi
2. At all times
3. To recover the breath after hyperventilation
1. The easiest quality to observe
2. In more challenging postures and sequences it will be challenged more
Regular
1. During long holds
2. To enter meditation
3. To recover the breath after hyperventilation
1. Breath holds need not to be feared
2. Failing regularity in breath there is high risk of dizziness
Soft 1. Match the metabolic needs of the practitioner
1. In vinyasa-based classes, excess breathing is more likely
2. During spine articulation, breathing will be challenged more
Nasal
1. Provide resistance to the flow of air to the lungs and thus minimize the change in posture
2. Maintain mental centeredness needed for balance and meditation
1. In certain postures, mouth is more likely to open
Diaphragmatic 1. Core strength 2. Good posture
1. Inversions and forward bends will challenge diaphragmatic activation
2. Distinction between lateral and belly breathing
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How to structure a yoga class using the Oxygen Advantage® exercises
PURPOSE STUDENTS EXERCISES
Beginning of the class
Calm the nervous system
Overworked, stressed
Breathe Light or Diaphragmatic Breathing
Increase alertness
Wired and tiredBreath holds progressively
increased in duration while seated
During the class
Strengthen the diaphragm
Poor posture or breathing
biomechanics
Soft breathing while diaphragm is
under pressure.
Hypercapnic
breathing Nasal, reduced breathing
Hypoxic training
Intermediate practitioners
Back-to-back short breath holds
End of the class
Calm the Nervous System or prepare for
Sevasana
Breathe Light or
Prolonged exhalations with regular inhalations
Breathing exercises
Breathe Light or cadence
breathing followed by Pranayama
Enter
Meditation
Breathe Light, Box breathing
PranayamaBreathe Light or Cadence
breathing, followed by Pranayama
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The use of breath in balancing postures: lateral breathing
The integrity of the body’s mid-section is key when it comes to stability of the spine and pelvic area. When your balance is challenged, you must use diaphragmatic lateral breathing to improve core stability. This will allow for:
• Abdominal integrity
• Supply of oxygen to the peripheral tissues
• Better control of the autonomic nervous system (ANS)
Meditation through Breathe Light
We use asanas to control the physical body and breathwork to manipulate the respiratory system. Meditation enables us to control our thoughts. In a meditative state it is possible to be aware of your internal state and your environment simultaneously. At the same time, you don’t allow thoughts to take over your brain. This state requires that you control the supply of oxygen to your brain, and this can be achieved through the Breathe Light exercise. By maintaining healthy levels of CO2 in the bloodstream, you can ensure a continuous supply of oxygen to your brain and therefore manage your thoughts.
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• The breath during asanas vs. vinyasa
• A progressive approach to breath during movement
• Core activation through the breath
• Vinyasa Breathlessness Test
• How to practice Ujjayi and Pranayama
The breath during asanas vs. vinyasa
When holding a pose (asana) some muscles are likely to be contracting while others will be stretching. In both states, contraction and extension, the muscle needs to produce energy above the basal metabolic level. There are two types of energy production, aerobic and anaerobic. The former will demand oxygen and the latter is oxygen independent. Aerobic metabolism is much more efficient for energy production, so it is in our interest to support it. The supply of oxygen to the cells is dependent on the pH of the blood.
For the above reasons, it is important to maintain Light Slow Deep (LSD) and nasal breathing throughout your yoga practice. This will prevent levels of CO2 from dropping and allow you to meet the increased oxygen demand from your cells. Ideally, you will be able to maintain a slightly higher level of CO2 in the blood than the average 40mmHg. You will know that you are achieving this as you will feel a slight sense of air hunger.
CLASS 5: VINYASA STYLE YOGA
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The higher metabolic demands of a vinyasa-based class will allow for a faster increase of CO2 in the blood and thus a quicker shift to a hypercapnic state. For those new to the practice, it might be easier to build up the CO2 levels by performing consecutive short (5 to 10 second) breath holds instead of soft breathing.
A progressive approach to breath during movement
Ensure nasal breathing at all times during a yoga class. This is important both for purposes of metabolic efficiency and safety. It will be the case that some practitioners will be able to maintain nasal breathing throughout the class but the amplitude (volume) of breath fluctuates.
Is it possible to simulate a high altitude environment during a yoga practice?
Yes. For this purpose, it is useful for the practitioner to use a pulse oximeter to monitor and display the levels of oxygen saturation.
Core activation through the breath
The definition of the core varies depending on the source. According to Josephine Key’s 2013 paper [9]:
Challenged Comfortable Intermediate Advanced
Nasal Breathe LSD Breathe LSD graduallyreducing the # of
breaths per minute
Breathe LSD, induce hypoxia
9. Key, J. (2013). ‘The core’: understanding it, and retraining its dysfunction. Journal of bodywork and movement therapies, 17(4), 541-559.
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Quadratus lumborum muscle
Psoas muscle
Ilacius muscle
Obturator internus muscle Pelvic floor muscles
Transverse and lower oblique mucle
Multifidus muscle
Diaphragm
“The core reaches from the ischial tuberosities (sit bones) up to the mid thorax where the diaphragm and transversus abdominis attach superiorly. The rib cage, anterolateral abdominal wall (ALAW) and the pelvic ring form a framework of ‘hoop bracing’ to the spinal column and enclose an internal body chamber capable of volume change through expansion and contraction. The diaphragm divides this chamber into the thoracic and thoraco-abdominal-pelvic cavities e the latter being our ‘core’.”
Source: 9. Key, J. (2013). ‘The core’: understanding it, and retraining its dysfunction. Journal of bodywork and movement therapies, 17(4), 541-559.
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The mechanisms of core control include both breathing and postural control and are inextricably linked in the generation of IAP. During an inhalation, the diaphragm moves downward, which contributes to postural control and stability. As the diaphragm moves downward, a positive pressure is generated in the abdomen region. This acts like an inflated balloon to provide support for the front of the spine and pelvis.
The role of the diaphragm during core activation
The diaphragm is a key component of the core [10]. Both parts of the diaphragm (crural and costal) will co-activate with the transversus abdominis and pelvic floor to create intra-abdominal pressure (IAP) in response to postural changes. The diaphragmatic descent will increase by ~18.5% (from 27.3mm to 32.5mm) when you hold the breath during movement [11], further contributing to IAP.
Throughout your yoga practice, breathing should remain Light, Slow and Deep for optimal core activation. It’s worth noting, however, that the body will always prioritize breathing. When intensive exercise or respiratory disease cause respiratory demands to increase significantly, respiration wins over postural control and IAP pressure has been shown to degrade [12].
10. Hodges, P. W., & Gandevia, S. C. (2000). Changes in intra-abdominal pressure during postural and respiratory activation of the human diaphragm. Journal of applied Physiology.
11. KOLÁŘ, P., Neuwirth, J., Šanda, J., Suchanek, V., Svata, Z., Volejnik, J., & Pivec, M. (2009). Analysis of diaphragm movement during tidal breathing and during its activation while breath holding using MRI synchronized with spirometry. Physiological research, 58(3).
12. Hodges, P. W., Heijnen, I., & Gandevia, S. C. (2001). Postural activity of the diaphragm is reduced in humans when respiratory demand increases. The Journal of physiology, 537(3), 999-1008.
39BREATHING IN YOGA
13. Willard, F. H., Adriaan Vleeming, M. D. Schuenke, Lieven Danneels, and R. Schleip. “The thoracolumbar fascia: anatomy, function and clinical considerations.” Journal of anatomy 221, no. 6 (2012): 507-536.
14. Hodges, P. W. (1999). Is there a role for transversus abdominis in lumbo-pelvic stability?. Manual therapy, 4(2), 74-86.
15. Hodges, P. (2008). Transversus abdominis: a different view of the elephant.16. Hirsh, C. (1963). The anatomical basis for low back pain. Acta Orthop Scand,
33, 1-17.17. Chou, R., & Shekelle, P. (2010). Will this patient develop persistent disabling
low back pain?. Jama, 303(13), 1295-1302.
The role of abdominal muscles during core activation
The transversus abdominis (TrA) functions both as a respiratory and a postural muscle. While all of the abdominal muscles are active during spinal flexion, TrA is the only one active during extension. On the other hand, its ability to produce a twist (torque) is limited due to its horizontal disposition [13]. Increasing postural demand, regardless of direction, activates the TrA at a magnitude proportional to the magnitude and speed of the perturbing force, while small or slow movements did not engage the TrA [14,15].
The thoracolumbar fascia (TLF) is a large, roughly diamond-shaped area of connective tissue made up of the thoracic and lumbar parts of the deep fascia enclosing the intrinsic back muscles. The TLF has a high presence of sympathetic nerves, as initially reported by Hirsch [16]. This could potentially explain why some patients with lower back pain report increased intensity of pain under psychological stress [17].
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“Locking” the core
The “Abdominal drawing-in maneuver” (ADIM) also referred to as “abdominal hollowing” is a technique used to lock the core. Practitioners are asked to pull in the lower abdomen and maintain a neutral spine [18]. The technique has been shown to have positive outcomes for individuals with lower back pain after 10 weeks of training [19].
Core control is more about muscle co-activation and coordination than it is about the strength of individual muscles [20].
In some styles of yoga there is limited or no time to settle into a position, yet the demands of core stability are high. In these cases, ADIM can be very useful.
Increase of CO2 has been shown to progressively increase activity in the transversus abdominis (but not in the rectus abdominis or external obliques) [21].
18. Richardson, Carolyn, Paul Hodges, and Julie Hides. Therapeutic exercise for lumbopelvic stabilization. Edinburgh: Churchill Livingstone, 2004.
19. O’Sullivan, P. B., Phyty, G. D. M., Twomey, L. T., & Allison, G. T. (1997). Evaluation of specific stabilizing exercise in the treatment of chronic low back pain with radiologic diagnosis of spondylolysis or spondylolisthesis. Spine, 22(24), 2959-2967.
20. Hodges, P. W. (2003). Core stability exercise in chronic low back pain. Orthopedic Clinics, 34(2), 245-254.
21. De Troyer, A., Estenne, M., Ninane, V., Van Gansbeke, D., & Gorini, M. (1990). Transversus abdominis muscle function in humans. Journal of Applied Physiology, 68(3), 1010-1016.
41BREATHING IN YOGA
Core stability in challenging asanas and vinyasas
In many yoga postures and transitions we need to ensure the activation of the core. This is best achieved by avoiding any movement in the lower part of the spine. As the diaphragm is part of the core’s inner unit, the best stability of the lower back is achieved when the diaphragm is still. Intra-abdominal pressure increases through inspiration [22, 23]. For the asanas and vinyasas that are most challenging for the core, practitioners should hold their breath. Familiarity with breath holding for this purpose can be useful in promoting core activation.
Breath in metabolically demanding yoga classes
During intense physical exercise, the breathing rate can increase to between 40 and 50 breaths per minute. Since the volume of each breath is about 3 liters of air, this can equate to a breathing volume of 120-150 liters per minute. For Olympic-level male endurance athletes, the tidal volume can be as high as five liters, resulting in a minute ventilation of 200 to 250 liters [24].
The ventilatory response to carbon dioxide influences the work of the breathing muscles during physical exercise. Individuals with a low BOLT score breathe harder for a given intensity and duration of exercise. This hard breathing requires substantial increases in both inspiratory and expiratory muscle work [25].
22. Urmey, W. F., De Troyer, A. N. D. R. E., Kelly, K. B., & Loring, S. H. (1988). Pleural pressure increases during inspiration in the zone of apposition of diaphragm to rib cage. Journal of Applied Physiology, 65(5), 2207-2212.
23. De Troyer, A. (1997). Effect of hyperinflation on the diaphragm. European Respiratory Journal, 10(3), 708-713.
24. McConnell, A. (2011). Breathe strong, perform better. Champaign, IL: Human Kinetics.
25. Amann, M. (2012). Pulmonary system limitations to endurance exercise performance in humans. Experimental Physiology, 97(3), pp.311-318.
42 PATRICK MCKEOWN
Practicing yoga (as well as other exercises) to simulate high-altitude training adds an extra load to the respiratory muscles, serving to improve respiratory muscle strength. This combination of an increase in carbon dioxide (hypercapnia) and a decrease in blood oxygen saturation (hypoxia), along with the sensation of discomfort in the diaphragm, causes the respiratory center to send impulses to the breathing muscles to resume breathing in order to restore blood gases to normal. As the breath-hold continues, these impulses increase in intensity, causing the diaphragm to contract repeatedly. In essence, the diaphragm receives a workout, as it continues to contract throughout the breath-hold. The relative intensity of diaphragmatic and inspiratory rib cage muscle contractions approaches potentially “fatiguing” levels by the time the individual resumes breathing [26].
A study was conducted to determine the effects of hypercapnic-hypoxic training on respiratory muscle strength among elite swimmers, with results concluding that the swimmers who were subjected to the hypercapnic- hypoxic regimen had significantly improved the strength of their inspiratory muscles in comparison to swimmers who performed normal breathing [27].
The swimmers who reduced their breathing improved their inspiratory muscle strength values by 14.9% and expiratory muscle strength values by 1.9%. The researchers noted that voluntary holding of the breath might have resulted in involuntary contractions of the breathing muscles to enlarge diaphragm thickness, which plays an important role in sports performance [27].
26. Cross, T., Breskovic, T., Sabapathy, S., Maslov, P., Johnson, B. and Dujic, Z. (2013). Respiratory Muscle Pressure Development during Breath Holding in Apnea Divers. Medicine & Science in Sports & Exercise, 45(1), pp.93-101.
27. Karaula A, D., Homolak, J. and Leko, G. (2016). Effects of hypercapnic- hypoxic training on respiratory muscle strength and front crawl stroke performance among elite swimmers. Turkish Journal of Sport and Exercise, 18(1), pp.17-24.
43BREATHING IN YOGA
The Vinyasa Breathlessness Test
• Stand upright in Tadasana (mountain pose) and take a normal, silent breath in through your nose.
• Allow a normal, silent breath out through your nose.
• Press your tongue to the back of your throat to close your upper airway and prevent involuntary inhalation.
• Perform a series of series of sun salutations back-to-back.
• Count the maximum number of sun salutations you can complete with your breath held.
When breathing is consciously controlled, it is Sahita Pranayama. When it’s unconscious it’s Kevala Pranayama. We are primarily concerned with Sahita Pranayama.
There are 4 physiological factors that accompany the breath and thus breathing exercises like Pranayama. These are:
1. Acoustic vibrations,
2. Temperature,
3. Intra-abdominal pressure
4. Pain control
1. Acoustic vibrations based on the Universal Yoga classification can be allocated to one of three groups:
1. Loud vocal syllables (i.e., Om, Lam, Hum) pronounced the way they are spelled, and producing the relevant vibration.
2. Sound vibrations that are not related to the alphabet but resemble buzzing sounds (i.e., Bhramari).
3. Mute vibrations as a result of mental pronounced mantras.
44 PATRICK MCKEOWN
The acoustic vibrations of the first two groups are produced during the exhalation and thus can be used to help prolong the exhalation. In the third group of breathing exercises the vibration is produced throughout the breathing cycle. These breathing exercises can be used to accompany a meditation practice or help the practitioner increase his/her concentration.
2. Temperature
Breathing exercises can affect our body’s temperature. All 4 stages of respiration (inhalation, pause, exhalation, pause) can affect our temperature. When we choose to breathe through the nose, the air gets warmed, and it arrives warmed up in our lungs. Nasal exhalation will also have a heating effect as hypercapnia has also been shown to increase the body’s temperature [28].
3. Intra-abdominal pressure (IAP)
IAP has already been covered.
4. Pain control
How to practice Ujjayi and Pranayama
Ujjayi breath is often referred to as yogic breathing. A good definition of Ujjayi breath can be found in Timothy’s McCall book, Yoga as Medicine:
“Sit in any comfortable position or lie on your back. Inhale and exhale through the mouth, while imitating the deep silent breath (imagine you are trying to fog your glasses before cleaning them). Now close your mouth and continue to make the whooshing sound as you breathe through the nose. When you first learn Ujjayi, you will breathe with an audible noise. But as you progress,
28. Schaefer, Karl Ernst, Arthur A. Messier, Caroline Morgan, and G. T. Baker 3rd. “Effect of chronic hypercapnia on body temperature regulation.” Journal of applied physiology 38, no. 5 (1975): 900-906.
45BREATHING IN YOGA
29. Mason, H., Vandoni, M., Debarbieri, G., Codrons, E., Ugargol, V., & Bernardi, L. (2013). Cardiovascular and respiratory effect of yogic slow breathing in the yoga beginner: what is the best approach?. Evidence-Based Complementary and Alternative Medicine, 2013.
30. La Rovere, M. T., Pinna, G. D., & Raczak, G. (2008). Baroreflex sensitivity: measurement and clinical implications. Annals of noninvasive electrocardiology, 13(2), 191-207.
the sound may become so subtle that someone sitting next to you would not hear it.”
Ujjayi Pranayama is a slow breathing pattern. During expiration a slight contraction in the glottis muscles increases intra-thoracic pressure. Similar to slow breathing, Ujjayi breathing has been shown to:
• Increase vagal activation• Increase cardiac-vagal baroreflex sensitivity (BRS)• Reduce dead space• Reduce in chemoreflex sensitivity• Reduce blood pressure
Slow breathing was shown to cause a bigger increase in BRS, when compared to Ujjayi, possibly due to the excess effort required in Ujjayi Pranayama [29]. Increase in BRS leads to an activation of the parasympathetic nervous system [30].
Pranayama exercises often address the following qualities of breath:
• The duration of each of the 4 stages of breath• The use of nose (or a single nostril) and mouth• The recruitment of the abdomen and diaphragm
It is also worth paying attention to the volume of breath, as this will determine the impact the breathing exercise will have on levels of oxygen and carbon dioxide. In the table below you can find a
46 PATRICK MCKEOWN
list of most common Pranayama exercises. With ~ I indicate which exercises can achieve a specific biochemical state (i.e., hypercapnia or hypoxia). With ≠ I indicate the exercises that are likely to achieve the opposite of the desired effect (i.e., hypocapnia instead of hypercapnia, and hyperoxia instead of hypoxia).
SLOW REGULAR NASAL HYPERCAPNIC HYPOXIC
Samavritti
Visamavritti
Viloma
Bhramari
Digital
Bhastrika
Kapalabhati
Sitali
Anuloma
Patiloma
Nadi Sodhana
47BREATHING IN YOGA
Unless you pay attention to the volume of the air you inhale and exhale in these breathing exercises, it is possible to hyperventilate. To avoid hyperventilation, you can:
• Maintain a low breathing volume and/or• Practice Breathe Light after exercises that involve fast/mouth
breathing, or short consecutive breath holds
EXERCISE DESCRIPTION
Samavrtti (Balance between the 4 stages)
The 4 stages of breath have equal length. Start by even inhalation and exhalation, gradually building up the 1st retention. Then introduce the 2nd.
Vrtti: action, movement, a course of conduct or method
Visamavrtti
The 4 stages of breath have irregular length. Start by maintaining the inhalation and exhalation even and increase the 1st retention, then the 2nd.
Viloma (Interruptions in the inhalation and exhalation)
The inhalation or/and the exhalation are interrupted by several pauses. Start by even introducing the poses in the inhalation and then the exhalation. Finally introduce the breath holds in between.
Loma: hair Vi: disjunction, negation Viloma: anti-hair or against the natural order of thin
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EXERCISE DESCRIPTION
Bhramari (Humming pranayama)
Large black bumble bee. In the exhalation the soft sound of humming is created. Inhale in Ujjayi, exhale with a humming.
Digital (Block the nostrils partly or fully)
Can be performed in 2 ways: a. The inhalation and exhalation are practiced on both sides of the nostrils. b. Only one side is used at a time
The partial closure of the nostril is also an option.
Bhastrika (Forceful inhalation & exhalation)
Air is forcibly drawn in and out as if using a pair of bellows. Both the in and out are rigorous and forceful. The exhalation sets the pace. Practice in seated position.
Kapalabhati
Some call it kriya some pranayama. Inhalation is slow and exhalation is vigorous. There is a split second retention after each out-breath. Practice in seated position.
Kapala: skull. Bhati: light
Sitali & Sitakari (Inhalation is done through the mouth)
Sitali: push the tongue out and curl so its shape resembles a U.
Sitakari : the breath is drawn with a hissing sound. Practice in seated position.
This pranayama cools the body.
Anuloma & Pratiloma (Balance between inhalation & exhalation
Anuloma: The out-breath lasts longer than the in-breath. Pratiloma : The in-breath lasts longer than the out-breath.
Anu: in orderly succession. Prati: opposite or against. Loma: in natural order
Surya & Chandra Bhedana (in from one nostril out from the other)
Surya Bhedan: In from the right, out from the left. Energy is channeled on the inhalations from the surya (pingala) and on the exhalations from the Chandra (ida).
Surya: : sun. Chandra: moon. Bhedana: pierce, pass through.
Nadi Sodhana Alternative Nostril Breathing
Nadi: tubular organ for the passage of Prana. Sodhana: purifying
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Hormetic Breathing
Breathing techniques that involve voluntary hyperventilation will shift the ANS to a sympathetic state. After these exercises, you can use other breathing techniques to shift the ANS back to a parasympathetic state. This action is often referred to hormetic stress. It allows practitioners to voluntarily shift the ANS into different states, making them more resilient to external stressors.
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• Relaxation, enhancing breathing and yoga poses
• Passive yoga poses for diaphragmatic release
• Fascia release for respiration
• Heart rate control during a yoga practice
• Breathing in hot yoga
Relaxation, enhancing breathing and yoga postures
Any breathing exercise from the Oxygen Advantage® system that aims to bring calmness can be practiced during a restorative or yin yoga class. In yoga we have plethora of postures that promote relaxation. When combined with breathing exercises, the effect is amplified, and relaxation is achieved more quickly. To promote relaxation, practice poses in seated position or lying down. It is worth noting that some individuals may have limited flexibility that prevents them from relaxing in certain poses. In these cases, the use of props can be beneficial.
Forward bends also have a calming effect on the nervous system.
Passive yoga poses for diaphragmatic release
Yoga poses that improve the flexibility of the scalenes, muscles around the glenohumeral joint, trapezius, latissimus dorsi, deltoids, psoas and quadratus lumborum will contribute to free the movement of the diaphragm.
When performing passive stretches, we are manipulating the fascia as well as the muscles. For instance, when the spine is placed in
CLASS 6: RESTORATIVE YOGA
51BREATHING IN YOGA
full flexion, the thoracolumbar fascia increases in length from the neutral position by ~30% [31].
All passive stretching poses can be combined with LSD breathing. Smooth muscle contraction and depleted levels of CO2 occur during respiratory alkalosis (Whittaker D, 2002). When stretching we want to achieve the reverse for which reason our breath should be hypercapnic.
Fascia release for respiration
Fascia is defined as connective tissue composed of irregularly arranged collagen fibers, distinctly unlike the regularly arranged collagen fibers seen in tendons, ligaments or aponeurotic sheets [32].
Images with friendly permission from fascialnet.com (A) and thomas-stephan.com (C).
31. Gracovetsky S, Farfan HF, Lamy C (1981) The mechanism of the lumbar spine. Spine 6, 249–262. Whittaker, D. (2002). Multidisciplinary approaches to breathing pattern disorders. Australasian Chiropractic & Osteopathy, 10(2), 111.
32. Willard, F. H., Vleeming, A., Schuenke, M. D., Danneels, L., & Schleip, R. (2012). The thoracolumbar fascia: anatomy, function and clinical considerations. Journal of anatomy, 221(6), 507-536.
52 PATRICK MCKEOWN
Components of the fascial system
The fascial system includes large aponeuroses like the first layer of the thoracolumbar fascia (A), but also myriad enveloping containers around and within skeletal muscles (B) and most other organs of the body. The internal structure of fascial tissues is dominated by collagen fibers which are embedded in a semiliquid ground substance (C) [33].
There are 2 key aspects of the fascia relevant to respiratory function:
1. The stabilization of the thoracic area.
2. The restrictive role the fascia may have on primary and secondary respiratory muscles.
1. The thoracolumbar fascia (TLF) operates as a stabilization belt in the lumbar vertebrae. Its contribution is critical as the lumbar spine alone would not be capable of sustaining the daily loads it bears [34]. The several layers of the TLF separate the paraspinal muscles from the muscles of the posterior abdominal wall, quadratus lumborum (QL) and psoas major. The TLF is organized in a 2-or-3-layer model [35].
33. Zügel, M., Maganaris, C. N., Wilke, J., Jurkat-Rott, K., Klingler, W., Wearing, S. C., ... & Hodges, P. W. (2018). Fascial tissue research in sports medicine: from molecules to tissue adaptation, injury and diagnostics: consensus statement. British journal of sports medicine, 52(23), 1497-1497.
34. Crisco, J. J., Panjabi, M. M., Yamamoto, I., & Oxland, T. R. (1992). Euler stability of the human ligamentous lumbar spine. Part II: Experiment. Clinical biomechanics, 7(1), 27-32.
35. Willard, F. H., Vleeming, A., Schuenke, M. D., Danneels, L., & Schleip, R. (2012). The thoracolumbar fascia: anatomy, function and clinical considerations. Journal of anatomy, 221(6), 507-536.
53BREATHING IN YOGA
Fascia tightness or injury can be responsible for poor respiratory function. It is therefore useful for respiratory health to ensure healthy function of the fascia. Massage techniques can allow for fascia release, but we can also use props such as a foam roller, lactose ball or peanut to release muscles that affect the movement of the fascia.
Fig. 3 This is a tracing of the hypaxial and epaxial myofascial compartments, illustrating the comparison between the two-layered and three-layered models of the TLF. The latissimus dorsi (LD) is seen lying on the external wall of the hypaxial compartment and extending over the epaxial compartment to reach its attachments on the midline. In doing so, the aponeurosis of the LD contributes to the superficial lamina of the PLF.
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Fascia release to support breathing should include all the secondary breathing muscles, the upper trapezius, scalenes (a group of three muscles in the sides of the neck) sternocleidomastoid, levator scapulae and pectoralis minor.
Heart rate control during a yoga practice
A weight of evidence exists to support heart rate variability biofeedback (HRVB) for a variety of common disorders and to improve performance (Lehrer & Gevirtz, 2014). People with higher variability of heart rate are healthier and more resilient, both physically and emotionally. Conversely, those who are emotionally sick, older or less aerobically fit have low HRV [36].
Heart rate variability (HRV) refers to the random and rhythmical variations in time between heartbeats, otherwise known as the R–R interval.
The variability of the heart rate in synchronicity with respiration is known as respiratory sinus arrhythmia (RSA). During inspiration, the heart rate increases, and during expiration, the heart rate decreases [37].
Oxygen Advantage® and yoga both offer exercises that allow us to control heart rate (HR) and heart rate variability (HRV). These exercises produce immediate short-term effects. But over time, and with regular repetition, HR and HRV will improve, even when you are not practicing any exercises. This is due to the nervous system’s ability to adapt to new stimulus (often referred to neuroplasticity).
36. Lehrer, P. and Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work?. Frontiers in Psychology, 5.
37. Russo, M., Santarelli, D. and O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), pp.298-309.
55BREATHING IN YOGA
38. Wikipedia contributors, “Michael Merzenich,” Wikipedia, The Free Encyclopedia, https://en.wikipedia.org/w/index.php?title=Michael_Merzenich&oldid=1023227184 (accessed May 26, 2021).
Because respiratory and cardiac are critical to life, neuroplasticity in these circuits is slower than in some other circuits (such as those that help us get a representation of the visual world).
Stanford University neurobiologist, Andrew Huberman, says the following steps are required to change neuro-circuits during adulthood:
1. Become deliberate about the change you want to achieve
2. Pay a lot of attention to the task at hand (demonstrated by neuroscientist Michael Merzenich [38]).
The second step triggers the release of epinephrin (adrenaline) from an area of the brain called the locus coeruleus, and acetylcholine from the parabigeminal nucleus of the brainstem — which together facilitate the strengthening of neuro-circuits. It is worth pointing out that in contrast with children (who can learn in a passive way), adults need to be mentally present to change existing behavioral patterns or develop new ones.
When available, heart rate monitors can be used to observe the effect of the practice. Depending on the nature of the practice, it is worth allowing for a short period (i.e., ~5 mins.) post training, to measure the outcome.
The use of hypercapnia and hypoxia in neuroplasticity
Thanks to the work of Dr. Singh at Subharti Medical School in India, we know that hypercapnic breathwork activates the
56 PATRICK MCKEOWN
parasympathetic nervous system through stimulation of the vagus nerve [39]. Dr. Singh refers to CO2 as the “natural sedative”. At the same time, EPO (which is released during breath holding) has been shown to promote myelination of neuron cells [40], even at low levels. Myelination of neuron cells is necessary for the formation of neuronal pathways.
Breathing in hot yoga
The temperature and humidity in a hot yoga environment will affect your breathing pattern. Some yoga styles practiced in a hot studio begin with Sitali Pranayama. This involves exhalations from the mouth. Sitali Pranayama will cool the body down, but at the same time, it compromises the oxygenation of peripheral tissues by bringing the blood into a hypocapnic state.
When practicing yoga in a hot room, there are 2 opposing forces that affect breathing:
1. The oxyhemoglobin dissociation curve (ODC) shifts to the right due to heat
2. The urge to increase ventilatory rate by up to x3 [41,42].
39. Singh, U. P. (2017). Evidence-Based Role of Hypercapnia and Exhalation Phase in Vagus Nerve Stimulation: Insights into Hypercapnic Yoga Breathing Exercises. J Yoga Phys Ther, 7(276), 2.
40. Cervellini, I., Annenkov, A., Brenton, T., Chernajovsky, Y., Ghezzi, P., & Mengozzi, M. (2013). Erythropoietin (EPO) increases myelin gene expression in CG4 oligodendrocyte cells through the classical EPO receptor. Molecular Medicine, 19(1), 223-229.
41. Boden, A. G., Harris, M. C., & Parkes, M. J. (2000). A respiratory drive in addition to the increase in CO2 production at raised body temperature in rats. Experimental physiology, 85(3), 309-319.
42. Hayashi, K., Honda, Y., Miyakawa, N., Fujii, N., Ichinose, M., Koga, S., ... & Nishiyasu, T. (2011). Effect of CO2 on the ventilatory sensitivity to rising body temperature during exercise. Journal of Applied Physiology, 110(5), 1334-1341.
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The shift of the ODC to the right due to the increase of temperature will reduce the affinity of oxygen for hemoglobin. This makes more oxygen available for peripheral tissues to use. The increase of ventilatory rate will cause the drop of pH levels in the blood.
This will cause the shift of ODC to the left, increase the affinity of oxygen for hemoglobin, and therefore deprive the peripheral tissues of oxygen. The final outcome will depend on the practitioner’s breathing pattern.
Better oxygenation of the cells will always be achieved by breathing Light, Slow and Deep. It is also worth noting that independent of the environmental temperature, body temperature increases when levels of blood CO2 are slightly higher [43].
Satu
ratio
n of
Hem
oglo
bin
Oxygen in the blood 100 mmHG
Temperature:
SpO2
100%
PO2
ODC to the right
Ventilatory rate
Respiration during Hot yoga
43. Schaefer, K. E., Messier, A. A., Morgan, C., & Baker 3rd, G. T. (1975). Effect of chronic hypercapnia on body temperature regulation. Journal of applied physiology, 38(5), 900-906.