The Effect Of Yoga On The Respiratory System

• Definition•The word yoga (in Sanskrit) means “to unite” or “to join.”•system of exercises for mental and physical health

• Yoga origin•Yoga was developed in Northern India over 5,000 years ago•Iyengar was the founder of the style of yoga known as "Iyengar Yoga" and was considered one of the foremost yoga teachers in The world.

• Types of yoga•Restorative: soothing and relaxing, a nap on the couch With as few as five poses in one class.•ideal for injury or stress rehab. •Ananda Yoga: Proper alignment, stretching and controlled breathing are used to:*promote the flexibility needed to sit in the Lotus position• Power Yoga: The asanas (poses)include non-traditional yoga poses like push-ups and handstands without pause.* produces sweat, and builds power, endurance, flexibility and gives more aerobic benefits than any other style of Yoga.

• Yoga benefits*relax the body and help improve musculoskeletal fitness.yoga combines breathing techniques with poses that reduce stress:•promote blood flow, flexibility and mental focus.•It has been shown to ease everything from chronic lower-back pain and chronic inflammation•It enhances Mental flexibility, information recall

• Yoga during pregnancy: Effects on maternal comfort, labor pain and birth outcomes

Aime: to examined the effects of a yoga program during pregnancy, on maternal comfort, labor pain, and birth outcomes.Method: randomized trial was conducted

“74”primigravida thai

women

Expermintal group

Control group

Complementary Therapies in Clinical Practice, 2008-05-01

•The yoga program involved six, 1-h sessions at prescribed weeks of gestation.•A variety of instruments were used to assess maternal comfort, labor pain and birth outcomes.

• ResultThe experimental group was found to:1. have higher levels of maternal comfort during labor and 2 h post-

labor2. experienced less subject evaluated labor pain than the control

group3. have a shorter duration of the first stage of labor, as well as the

total time of labor. *No differences were found, between the groups, regarding pethidine

usage, labor augmentation or newborn Apgar scores at 1 and 5 min.

• Effects of Inspiratory Muscle Training and Yoga Breathing Exercises on Respiratory Muscle Function in Institutionalized Frail Older Adults:Randomized control trial

Purpose: To evaluate the effects of inspiratory threshold training (ITT) and yoga respiratory training (YRT) on RM function in institutionalized frail older adults.Method:Eighty-one residents (90% women; mean age, 85 years), who were unable to perform WBET were randomly assigned to a control group or one of the 2 experimental groups (ITT or YRT).

Issue: Volume 37(2), April/June 2014, p 65–75Copyright: Copyright © 2014 the Section on Geriatrics of the American Physical Therapy Association

81 women

threshold inspiratory

muscle training device

yoga breathing exercises

lasted 6 weeks (5 days per week).

•Outcom were collected at 4 time points *pretraining *intermediate* posttraining*follow-upIt included [MIP] ,[MEP] and [MVV].

Results: 71 residents completed the study: control (n = 24); ITT (n = 23); YRT (n = 24).The treatment on had a significant effect on MIP YRT ( P < .001), MEP( P < .001), and MVV (P < .001).

Conclusion: Yoga respiratory training appears to be an effective and well-tolerated exercise regimen in frail older adults and may therefore be a useful alternative to ITT to improve RM function in older population, when WBET is not possible.

• Three Reasons To Breath Right

1- Happiness + emotional stability• As much as 40 %• Anger, fear, joy and sadness• Instruction to feel joy : inhale& exhale slowly and deeply” ujjayi”

2- Weight loss:• Inc. leptin : a hormone produces by fat tissue that signals the brain to

inhibit hunger

3-Better exercise stamina• A study compared a group of mountaineers • Slow breathing : 1 hour/day * 2 year• No need for O2 supply• 70% of lung surface area

• Nasal cleansingwarm and

salted water or Hypertonic

saline

Inserted to one nostril

Wow + Simple

A special neti pot

• The Effect Alleviate congestion. Facial pain and pressure Researchers found nasal cleansing with the

standard treatment can relieve sinus symptom

Some without!

• The Mechanism It thins mucus and help flush it out

Increase the speed and improve cilia in removing the allergens

• BhastrikaIt means bellow breathing

Fast deep breathing where air is pulled in and expelled out like bellow

• How to do it: Set in calm place, close your eyes and concentrate Relax your shoulder, take few deep full breath from

abdomen (fill your lung) Exhale forcefully through nose , inhale force and deep at

one/sec Breath from diaphragm “ your belly moves in and out. 3-4 rounds Breath normally after 10

• Cont. randomize controlled trails Evaluate changes in PFT after performing Bhastrika In ayurved college and hospital in india

• Inclusion criteria60 sample was in both sex (36M, 24F)

Healthy respiratory system

20-50 years

Able to perform pranayama dialy for 1 hr

• Exclusion criteria

Pregnant woman

Smokers and alcoholic

DM, RF, CAD

Opposite that on inclusion

• Cont.Each cessation was of 60 min. dialy with trained

instructor for 12 wk

• ResultBhastrika did cause significant change in HR, RR, BP and

PFT

• conclusionPranayama exercises are beneficial for better

maintenance even in normal healthy

• Bhramari Pranayama (Humming Bee Breath)

The Bhramari Pranayama consists in making a deep, soft humming bee-like sound while

exhaling.

• Techniques of BrahmariDuration.

eleven to twenty times a day “best done for 2-3 minutes”.

How to Perform it..•Begin in any comfortable seated pose .

•Raise your arms up with the elbows out and block your ears by placing the tips of your thumbs over the ears. “Do not apply any pressure”.•Place the index fingers above your eyebrows on your forehead.

•The two middle fingers should be placed over your closed eyes.•The little fingers should be against the sides of your nostrils.•Inhale deeply and fill the lungs with air.•Exhale slowly through both nostrils. “Keep your mouth closed”.•As you exhale, make a low humming sound. “continuous and as loud and clear as possible”•The humming will cause vibrations that will be felt on the top of your head.•As you practice this breathing technique, you should be aware of a sense of calm descending over you.•Focus your awareness on your forehead and the sides of your head.

• Benefits of Bhramari Pranayama

Sinus infection or nasal congestion.. A more forceful medium- to high-pitched sound might be a better choice to open the passageways.

Stressed out.. Use the silent variation, at work or in public, so no one around you knows what you’re doing.

Insomnia + anxiety.. A quiet, low-pitched sound, could be soothing to the nervous system and mind.

the aim of this study is to evaluate the effect of Bhramari pranayama on pulmonary function in healthy individuals.

They do it for the duration of 10 min/day for the period of 6 days/week for 2 weeks.

The result showed :

significant improvement in (PEF), (SVC), (FEV1) (FEF)25% and (MVV) along with a significant reduction in weight.

Aim: To study the effect of breathing exercises (pranayama) in patients with bronchial asthma of

mild to moderate severity.

• Materials and Methods

breathing exercises (deep breathing,Bhramari, and Omkara, etc.)

meditation

*Subjective assessment

*FEV1%* PEFR

were done in each case

initially and after 12 weeks

Fifty cases

bronchial

asthma

12 weeksgroup B

“control group”

Results

After 12 weeks, group A subjects had significant improvement in symptoms, FEV1, and PEFR as compared to group B subjects.

Conclusion

Breathing exercises (pranayama), mainly expiratory exercises, improved lung function and should be regular part of therapy.

• Ujjayi Pranayama•When practicing Ujjayi, you completely fill your lungs,

while slightly contracting your throat, and breathe through your nose.

•It is also sometimes called “Ocean Breath”

• How to do it: ”five minutes”

1. Begin seated in a comfortable position “Relax your body and gently close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue”.

2. Inhale and exhale deeply through your mouth.3. On your exhalations, slightly contract the back of

your throat (Softly whisper the sound, “ahhh,”)

4. As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an “ocean” sound

5. begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open.

CONT..

• Why We Use Ujjayi Breath in Yoga?

•getting rid of phlegm•Dust particles will be removed from the lungs itself.•This breathing technique is especially useful for people who suffer from chronic obstructive lung conditions or asthma.

perform Pranayam in the right way will increase airflow in the lungs .

Asthma patients who practice it regularly, notice a dramatic reduction in attacks.

KapalabhatiHanan altawal

Definition • It is a yogic breathing technique that releases stress

and toxins from the mind and body.

• It consists of a series of forceful exhalations followed by passive inhalations

It is called• cleansing breath • kapalbhati• skull shining breath• frontal brain purification• "Kapal" means the skull ( here skull includes all the organs under the skull too ) • "bhati" means polishing or shining.

Cont.

• Kapalbhati has a remarkable effect as a de-stressing tool

• "Kapalbhati", as the name suggests, is a method to make the head "sparkling clean" and devoid of toxins.

Benefits • This cleansing breath helps release:-– negativity – energize the body..– stress – depression in a minute!

Contraindication– cardiac problems– nasal obstruction – cold any severe respiratory infection– high blood pressure– diabetes – abdominal ulcers

MethodAlthough, it’s simple, it is important that it is done

properly

The difference

Normal breathing

• Active inspiration • Passive exhalation

Kapalbhati

• Passive inspiration • Active exhalation • nerve impulses ??

•Sit in a comfortable position with spine erect.•sit either cross-legged or in any position that you feel comfortable

Position

•the chest should be kept still without expansion or contraction.

Chest ✖️

•Only the diaphragm is used for breathing and not the upper chest

Diaphragm•the abdominal muscles will relax automatically

Abdominal muscles

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Physiologic effects

heat respiratory system!

Asthma patients!

Muscles

higher levels of

awarenessclear de-stressed calmness Mind

Strength abdominal, respiratory

respiratory system!

increases exchange

• Aim:- – to find the effect of pranayama on pulmonary functions in medical

students.

• Result :-– They found that it improves respiratory and abdominal muscles. HOW??

• the training of the stretch receptors in the respiratory muscles, chest wall and also walls of the alveoli support the breath holding

• Abdominal breathing uses the diaphragm and performs respiration with least effort.

• reducing muscle tone of respiratory muscles • While, chest breathing utilizes intercostal muscles. It is less efficient• chest and lungs inflate and deflate to fullest possible extent and muscles are

made to work to maximal extent

• Effect of Pranayama and Suryanamaskar on Pulmonary Functions in Medical Students

J Clin Diagn Res. 2014 Dec; 8(12): BC04–BC06.Published online 2014 Dec 5. doi: 10.7860/JCDR/2014/10281.5344PMCID: PMC4316242

Scholars Academic Journal of Biosciences (SAJB) Sch. Acad. J. Biosci., 2013; 1(4):111-114

©Scholars Academic and Scientific Publisher(An International Publisher for Academic and Scientific Resources)

• Effect of 6 Weeks of Kapalabhati Pranayama Training on Peak Expiratory

Flow Rate in Young, Healthy, Volunteers

• Aim : The aim of our study is to find out the beneficial effects 6 weeks of Kapalabhati pranayama training on peak expiratory flow rate.

• N:- 60 young, healthy volunteers of both genders

• Method:- started with 30 times for 1 min and increased to 5 minutes/day, twice daily, thrice/week for 6weeks. Baseline recordings of Peak Expiratory Flow Rate (PEFR) were recorded using Peak Flow Meter (Pulmonary Peak) before and after the pranayama training.

• Result :- results showed a significant difference in peak expiratory flow rate when compared with the values at baseline

Anuloma vioma

Definition

• called Anuloma Viloma or Alternate Nostril Breathing Technique.

• In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.

Purpose• The purpose of the Alternate Nostril Breathing is

to balance the physical energy and mental energy.

• It is recommended for all types of problems..

Advantages• Purification of the energy channels• It removes toxins from the body.• It can reduce weight in some practitioners • overall health of the body.• balance the flow of (vital energy) in the body. • balances the activity of both hemispheres of the brain.

– Every two hours the activity of the brain shifts from one hemisphere to the other.

Cont. • Proper supply of O2 is ensured and CO2 is effectively

removed.• Blood is purified of toxins.• Very effective for stress management.• Helps reducing the anxiety, depression and other

mental illnesses.• Also it reduces hyperactive disorders related to mind.

Disadvantages• it has no side effects more than medications if its done

properly. • But, if done improperly, it may create diseases, which cannot

be cured easily even through medical treatment

• It is an advanced practice (esp. when done with retention of breath). It has to be learned from a yoga expert.

Contraindications• Those suffering from heart diseases

• They may do the Anulom Vilom pranayama without holding the breath.

Be aware!!• consult a doctor if you have any medical condition before taking up the

practice.• It should be done on an empty stomach OR 4 hours after the last meal.• Avoid practicing with retention of breath when the temperature is hot.????

Be• If you feel little bit of discomfort then you can reduce the ratio of breathing.• Please do not rush to increase the proportions, as it will not help, but trying

to practice easy ratio (4:6 seconds) for little more time may help.

methodposition • sitting up straight• comfortable• cross-legged

inhale • deeply

exhale • completely

Inhale through the left nostril• closing the right with the thumb• Count for 4 sec.

Hold the breath• closing both nostrils• count for 4 sec.

Exhale through the right nostril

• closing the left nostril• count to 4 sec.

Inhale through the right nostril

• closing the left with the thumb

• Count for 4 sec.

Hold the breath • closing both nostrils• count for 4 sec.

Exhale through the left nostril

• closing the right nostril• count to 4 sec

• IOSR Journal of Dental and Medical Sciences (IOSR-JDMS)e-ISSN: 2279-0853, p-ISSN: 2279-0861. Volume 9, Issue 1

(Jul.- Aug. 2013), PP 01-05 www.iosrjournals.org

• Effect of Yogic Exercise on Selected Pulmonary Function Tests in Apparently Healthy

Elderly Subjects

• Aim:- – A case control study was done to find out the effects of simple yogic

exercise programs (Bhastika Pranayama, Kapal Bhati Pranayama, Bahya Pranayama, Anulom Vilom Pranayama ) on selected pulmonary function tests

• N :- – forty elderly individuals of both sexes, between 50 and 70 years of

age, with no active medical disorders. • Result :-

– There was definite improvement of ventilatory functions as revealed by significant increase in FVC, FEV1 and PEFR that was measured after 6 weeks. (P<0.05)

Published in June 2015

The study aims to assess the effects of pranayama yoga practice on lung functions in patients with Asthma

• Materials and Method This study was carried out on 50 patients diagnosed to contact

with bronchial asthma within more than a year

Intervention group practiced pranayama yoga (Ujjayi pranayama, Bhastrika pranayama, Anuloma – Viloma

pranayama, Kapalbhati pranayama, Bahaya pranayama, Bhramari pranayama, and meditation OM) 30 minute/day for

three months.

Fifty patients

Intervention (yoga) group included

twenty-four patients

Control group included twenty-five

patients

After three months with yoga training in the intervention grop, patients suffering from bronchial asthma showed significant improvements in some respiratory indicators

such as FVC, FEV1, FEV1/FVC, PEFR.

Pranayama yoga is beneficial to improve pulmonary functions of patients contacted with bronchial asthma

• The result:

Published in2012

The study aims to measure the effect of yogic exercises in a group of COPD patients by measuring pulmonary

function tests along with diffusion capacity.

• Materials and Method The study was on 60 diagnosed patients of mild and moderate COPD

patients Patients were asked to perform yoga exercises for 40-50 min everyday

for 2 months. Yoga includes pranayama (30-35 min) Bhastrika, Anulom

vilom,Kapalbhati, Bhramari asanas (10 min) Surya Namaskar,Tadasana, Sukhasana,

Paschimotanasana, Shavasana , meditation (10 min)

sixty patients

Intervention (yoga) group included thirty patients

Control group included thirty

patients

Mild COPD

Mild COPD

Moderate COPD

Moderate COPD

• The result:We conclude that yoga, especially the pranayamic breathing

exercises when used adjunctively with standard pharmacological treatment, can significantly improve TLCO

in yoga with mild-to-moderate grades of COPD.

• Resourses:http://yoga.org.nz/benefits/physiological_benefits/yoga_asthma.htm

http://www.indianetzone.com/42/yoga_bronchitis.htm http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410191/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482773/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017963/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097894/

http://www.yogawiz.com/articles/83/yoga-breathing-pranayama/brahmari.html#continuedhttp://yogawithsubhash.com/2010/11/16/bhramari-humming-bee-pranayama/

http://www.yogaoutlet.com/guides/how-to-practice-ujjayi-breath-in-yogahttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC4316242/

http://iosrjournals.org/iosr-jdms/papers/Vol9-issue1/A0910105.pdf

Prepared by:Sarah AlAhmedEman AlhakeemHanan Altawal

Fatimah AlbukhamsinAlhawra`a Alnahwi