Preface

20,000-30,000 breaths per day. The human lungs can increase in size with training. Animals and children utilize deep belly breathing but when we prioritize business over calm, deep breathing we lose that regulatory ability. With conscious breathing practice you can gain more oxygen and become a more relaxed organism. Stronger lungs equals a better “filter”, absorbing more oxygen, gaining more energy, and expulsion of more metabolic waste products.

Your body faces extreme pressure in extreme athletic events and when suffering from a life-threatening illness. The author is a free-diver and does not believe it to be considered an extreme sport. The author also has a PhD in medicine.

Some breathing techniques originated from ancient yogic practices. Pranayama means life force (prana) and control (ayama). Viewing breathing as the life force of the body.

It isn’t essential to practice breathing techniques for months or years to gain their benefits. A study on body-mind training combining relaxation, conscious breathing, imagery and mindfulness meditation revealed changes, following 5 days of 20 minute daily training. Less tension, better mood, improved immune response, as well as fewer stress-related hormones in the blood.

Part I

Restless breathing

A hectic everyday life

Your breathing is a reflection of your emotions. Breathing soft, slow, and deep will calm you down and over time the nervous system will adapt to this default. Creating a stronger and more stable nervous system. Your breath influences everything from nerve fibers to your organs, hormone production, and even thoughts. Also, better sleep. Breathing can shape posture, facial expression, body language, muscular tension, etc. Tension is usually held in the shoulders, face, and neck.

Open a window to get fresh air. A Japanese/Korean study showed fresh air could improve mental effectiveness by 10-20%. They were better at carrying out practical tasks and their memory improved. The environment is important (temperature, moisture level, number of green plants, dust, etc.). Asthma, abnormal heart rhythm, heart attacks, strokes, and lung cancer have been associated with diesel fumes.

“When the breath is irregular, the mind wavers; when the breath is steady, so is the mind. To attain steadiness, the yogi should restrain his breath.” Hatha Yoga Pradipika

What is stress?

The word stress is often associated with something unpleasant, undesirable, and dangerous. This is unfortunate as stress can be positive. Homeostasis: the organized physiological equilibrium in an open system, i.e. a body or cell. Everything that takes the body away from equilibrium is considered stress. Even processes that restore to equilibrium are stress. Stress is an elastic process which compensates and adjusts, and this regulatory process has been named allostasis. Allostasis occurs in situations like running. You breathe quicker and pulse increases to compensate for the increase in O2 consumption and blood supply. When stress is prolonged and extreme, it becomes dangerous. The body gets worn down and deteriorates (chronic stress/allostatic overload).

Positive stress is about facing resistance and challenges, creating healthy growth to protect the system. Negative stress exhausts and destroys. Stress uses the neuroendocrine system and neuronal transmission to stimulate hormone producing glands.

Psychological stress, just like physical stress, can be broken down into temporary states like depression, anxiety, anger, and hostility.

Adrenaline works fast (“survival hormone”) and cortisol is comparatively delayed. They are secreted at different moments in relation to the stress level. Both cause wear and tear, if in high concentrations, for a prolonged period. Leading to chronic stress, depression, psychosis, etc. The amount of stress required varies from person to person. If raised in an insecure and unpredictable environment there is a higher stress response to mild stressors. More likely to be depressed and aggressive, due to low serotonin.

Modern society, which operates on a rational and intellectual level (debatable), is complex and unpredictable. Cellphones, computers, long work hours, lack of autonomy, social club and family demands, personal expectations, inefficient breathing, unhealthy diet, and too little exercise all contribute to stress. The workload itself doesn’t necessarily lead to stress, just the management and appraisal.

Author’s symptoms of chronic stress: wandering eyes, incoherent thoughts, lack of focus, sleeplessness, loss of appetite, fatigue, despondency, a pounding heart for long periods, abdominal pains, indigestion, night sweats, etc.

Stress from believing you’re stressed has no real foundation, and is really a misbelief about one’s own ability, and goals that are unrealistically high. Two key elements separate us from animals: cognitive abilities (thoughts, and conceptions about our existence and self-image) and the ability to consider the future and make plans for it. The second is the ability to prepare ourselves for changes in the future, predictable as well as unpredictable. This means we have the potential for worry and anxiety.

A Danish study has shown headaches, migraines, and sleep disorders have doubled within the last 20 years. Theoretical stress management courses are not very applicable. It is pretty difficult to fight thoughts with thoughts. Much easier to use practical solutions like conscious breathing, relaxation, and meditation.

A list of specific exercises to relieve stress and enhance wellbeing:

• Daily relaxation – rest, meditation, imagery, slow and deep breaths, slow exhalation.
• Exercise several times per week – walk, run, swim, etc.
• Listen to music – soothing or joyful music, which brings good vibrations (requires better investigation on my part to see if this means something scientifically specific or a lazy spiritual definition).
• Laugh – it stretches the diaphragm and lungs, & relieves tension in the solar plexus – a center of bad tension.
• Do something you like. Take a walk in the woods, go fishing, enjoy an intimate moment, watch a good movie, visit your friends or write a letter.
• Think positive – the glass is always half full.
• Enjoy the fact that you are living, be grateful.

Pranayama is a four heartbeat rhythm with breath. Another variation doubles exhalation for increased relaxation. Breathe holding exercises stimulate the diving reflex resulting in parasympathetic nervous system activation and alpha waves (calm, relaxed mind state, meditation, trance, flow).

Thought control

Acceptance and Commitment Therapy (ACT) aims at observing thoughts without getting entangled in them. A negative thought is dissolved by simply observing and accepting the thought passively. Mindfulness perceives thoughts as leaves floating down a stream.

When you use imagery, you create a state that inhibits stress and promotes relaxation. The brain cannot tell between something actually happening and something occurring in the mind. Restlessness and negative thoughts result in poor sleep, while positive thoughts encourage calm and balanced sleep. Positive experiences influence secretion of dopamine and serotonin, which strengthen neural connections and provide feelings of wellbeing and satisfaction. Production of cortisol is also inhibited. Thus, thought exercises and meditation have been shown to lower blood pressure, pulse, regulate blood sugar, reduce asthma symptoms, depression and fear. This is why prayer works for so many people.

By saying or thinking the words, Amen and Om, you can change the chemistry of the brain and hormone secretion. Mental association with peace and order, crossed with NO production in the nasal sinus. 

The WHO estimate 40% of illnesses and premature deaths in the Western world are related to lifestyle (2010). Bad habits, such as poor diet, smoking, alcohol, and a lack of exercise. Heart and vascular related diseases, certain cancers, type 2 diabetes, dementia, depression, and bone brittleness are responsible for the rise in numbers. A British study showed a change in lifestyle (quit smoking, restrict alcohol, eat healthy, fresh and diverse foods, and exercise a little every day) can add 14 years of life.

He has a company, BlueConsult: Positive psychology and breathing exercises.

Diet

Ayurveda – Indian science concerned with health and herbal medicine.

When your breath is calm and deep your digestion is stimulated by the soft massage of your diaphragm. Visceral organs will secrete the appropriate digestive fluids and hormones, and more blood will pass around your intestines to absorb the decomposed nutrients. Healthy diets improve concentration, enhance motivation, and improve learning ability and memory.

Energy is calculated in calories, which are defined as the amount of energy needed to increase the temperature of water by one degree at an atmospheric pressure of one. A joule (J) is 1/4 of a calorie. No need to count calories though. Weigh yourself every day or week. If weight increases (probably better to work an average), eat less, exercise more, or both. Take notice of how certain foods make you feel. Foods that are incredibly fattening may also cause reduced concentration, laziness, moodiness, and poor self-esteem (from heavy and sluggish body). Just eat veggies, chicken, fish, water, etc.

The pH value of blood should be 7.4. Breathing can influence CO2 and H+ ions, which determines blood pH. The kidneys are able to take up or release H+ and reestablish balance if the breathing doesn’t. It is also dictated by food consumption. Base foods are vegetables, fruits, nuts and acid are sugar, fat, and protein.

Professor Olav Lindahl applied base foods to relieve pain for patients with arthritis, sciatic nerve pain, and back problems.

The hypothesis is that acid forming foods leave behind acidic compounds when they are decomposed in the body. Accumulating over time and leading to a weakened immune response. Base forming foods neutralize the negative side effects of the acid. William Trubridge (NZ) and Natalia Avseenko (Russia) are freediving record holders who swear by alkaline foods causing an increase in muscle strength, improved stamina, optimized oxygen consumption, and delayed formation of lactic acid. A 75% base to 25% acid forming diet relieves of accumulated fluid that is bound to acid residues in the tissue.

Dietary tips: Breathe slowly while eating, through nose, chew slowly and repeatedly on every side, absorb as much as possible through mucous membranes in the mouth, secrete more saliva to enhance digestion and absorption of nutrients from the intestines into the blood. Eat good fats for cell membranes and hormone health. Cholesterol content in the blood is determined by what you eat.

“The Cholesterol Myths” by Uffe Ravnskov, MD, PhD.

Lifestyle changes:

• Cut down coffee, tea, cakes, fat food, manufactured foods, and precooked. This helps you avoid heavy metals, hormone residues, additives, artificial sweetening, etc.
• Eat fruit, veggies, particularly dark greens because they contain nitrate, which aids the energy process of cells. Garlic is good for lungs and rest of CV system.
• Eat plenty of Omega-3 fatty acids – olive oil, avocado, etc.
• Legumes, nuts, seeds, red berries, grape, grape fruit, and dark grapes. Base-forming and full of vitamins and minerals.
• Lots of liquid. A 2% drop in fluid balance decreases endurance capacity by 10%. Although, too much water washes out electrolytes.
• Big breakfast, carbs for lunch and a supper rich in protein. Fish, light meat, and tofu. Green lentils and chickpeas are good vegetarian sources.
• Variety and in moderation. Wait at least 1 hour after eating to exercise so it can digest. Two or three hours for strenuous exercise, to allow blood to absorb nutrients from the gut and leave again.
• Dark chocolate (antiox).
• Spirulina and Chlorella, said to be complete source of nutrients. Get Mg, Ca, and K.
• Vitamins A, C, and E, and trace elements selenium, manganese, and zinc (antiox).

Free radicals are highly reactive and steal electrons, which change configurations of atoms and molecules. Antioxidants can donate electrons.

Exercises

Pranayama.

Tune into preferred senses and awareness.

Relaxed environment, free from noise and stress. No tech. Do something enjoyable.

Lie on your back. Blood and lymph don’t need to fight gravity as much, reducing metabolism. Not too soft and keep spine straight. Point chin slightly towards chest. Be present and close eyes, unless you are tired. Wiggle fingers and toes gently afterwards and return to the world. Roll to your right side slowly and stand up. Rest and smile for a bit.

Imagery exercises:

• Gravitational force: Notice how the body feels heavy and relaxed. All body parts and tongue position. With practice you can feel the skin sliding towards the ground. Feel the soft and comfortable weight of gravity.
• Sound picture: Form a picture from sounds that surround you. Think about how blind people are more in tune with their hearing and imagine training for that. Listen to the spectrum of sounds and create images for each.
• Red-blue body: Imagine your entire body is blue. Now imagine changing color gradually, in a controlled fashion. Toes to head. Focus on the warmth that attention brings.
• Ecstatic joy: Remember an important and emotional event in your life (sports triumph, exams, child birth, etc.). Try to relive it. What was your feeling? Why did you feel it? By practicing this you can evoke emotions easier and create your own relaxation remedy.
• Paradise: Imagine a beautiful and serene landscape. Could be somewhere you were fond of as a child. Sense all the different smells, sights, sounds, etc.

Normal breathing

Good and bad habits

Oxygen is consumed in the citric acid cycle (Krebs) and results in ATP production. The better you breathe, the more energy you can store. Excess CO2 (bad clearance) may result in fatigue and headaches.

Why do we breathe?

If you exhale slowly, you will accumulate CO2 (hypoventilation). If you exhale quickly/forcefully, it will lose CO2, leading to dizziness and a prickly feeling (hyperventilation). This can be experienced by nervous or stressed individuals. Best to inhale the same as exhaled. With stronger and more flexible rib cage muscles, a more natural breath can be achieved.

Inhalation – outer muscles of ribcage contracting, making ribs move out and up, increasing volume of the rib cage. This leads to a lower pressure in the lungs, which through two membranes are in direct contact with the rib cage. The diaphragm causes the greatest increase in volume. It contracts and moves down towards the abdominal cavity, drawing air into the lungs like a piston. It requires energy (muscular contraction) and thus, is an active process. During intense inhalation or respiratory distress, muscles around the throat and rib cage, particularly the large diagonal muscles and scalenes are activated.

Exhalation is passive, due to the elasticity within the thoracic cavity and lungs from inhalation. Outer rib cage muscles and diaphragm relax. Increases pressure in the lungs and the air to be exhaled. Forced exhalation can cause unnatural tension during stressful and nervous situations.

In the upper part of the body, the diaphragm separates the chest cavity, which contains the heart and lungs from the abdominal cavity and organs such as the liver, spleen, and stomach. The diaphragm attaches to the breastbone, lower ribs, and spinal column. Only the esophagus and larger blood vessels penetrate it. It also influences blood and lymph circulation.

Blood is better oxygenated in the lungs when breathing through the nose. Nose hairs filter particles, the nasal conchae humidifies and warms air, smaller particles get trapped in mucous membranes. There are also sensory cells to detect smells and odors, giving the brain a better map of the environment.

The larynx (voice box), is immediately below the epiglottis. Two vocal chords and various cartilaginous parts. When they are pulled together and air passes from the lungs, they vibrate and produce sound.

Brain control of our breath

In stressful situations, nerve impulses restrict automatic breathing by half. On an alveolar level, this corresponds to a decrease in surface area to 75m2. The brain stem regulates rhythm and intensity. Receptors in the brain record high CO2, and the brain emits signals to the muscles in the rib cage and diaphragm to increase activity. The intense desire to breathe after exercise is the CO2 build up wanting to be released, not O2 desperation. Massaging the organs in the abdominal cavity with breathing stimulates and cleanses.

***Insert standard PNS and SNS description here*** The vagus nerve connects the brain to the tongue, pharynx, vocal chords, lungs, heart, stomach, and intestines to different glands that produce enzymes and hormones, influencing digestion, metabolism, and more.

Exercises

When you exhale slowly or take a deeper breath than usual, the vagus nerve is activated. Close eyes, take one or two deep breaths, exhale slowly with an audible sigh. This will dilate the lungs and chest, and the vagus nerve will send a signal to the brain to relax. The lower lungs and neck get activated by the vagus nerve during a yawn. Four fast and powerful breaths will charge you up.

The following exercises can be done while lying down:

• Feel your heart: Feel your heart – in your throat, ears, temples, solar plexus, fingers, etc. Imagine lowering the heart rate with your mind.
• Beautiful self-image: Imagine looking at yourself from above and watching how harmoniously the chest moves up and down. Observe the peacefulness of yourself and your rhythms. Take the time to relax and achieve these rhythms if you are still breathing erratically.

Exercises that strengthen the consciousness of your breath to be more harmonious:

• Neutral: Breathe through the nose.
• Attention: Observe the breath. Is it dry? Where does it travel? Do the hairs move? What does it sound like? Where do the sounds come from? Are the exhale and inhale different? Just try to notice every little detail.
• Rhythm and pulse: Measure them both (1min) and test how they influence each other when you change breathing styles.
• Natural rhythm: Measure the time for 10 natural breaths and divide by ten to get one cycle. A 3-4 sec cycle is average. Less is stressed and above is relaxed.

Part II: Conscious Breathing

Trained breathing

Holistic outlook

The root yuj means “union”. Yoga is a method to connect body and mind, mind and soul, and the individual and the universal soul. The integration of love and ethics, breathing, movement, and meditation. One of six classical systems that make up Indian Hindu philosophy. A healthy and harmonious individual radiates positivity and peace to its surroundings. Pantanjali is said to have written the first classical yoga scripture.

The advantages of yoga

The benefits of yoga are called Siddhis: a good appetite, digestion, a sweetish body smell, clean sweat, clear saliva, less mucus, absence of sickness, high spirits, a strong psyche, good looks, a slender figure, glowing skin, clear eyes, beautiful voice, less need for sleep, great courage and enthusiasm, full strength, and control of sexual urges.

The positions influence the body by changing blood circulation, massaging the internal organs and hormone producing glands, and strengthening the nervous system. Leading to improving metabolic imbalances, elevated blood pressure, stress, diabetes, asthma, complications of the lungs, impure skin, indigestion, overweight and depression, etc.

The eight elements (Ashtanga – with eight limbs):

• Yama – guidelines for good behavior in society: Non-violence and no harm (in thought and deeds), truthfulness, freedom from possessiveness and greediness, control of sexual urge and unselfishness.
• Niyama – guidelines on an individual level: Cleanliness (food, thoughts, body, etc.), satisfaction, enthusiasm, extension of the intellect and belief in and surrendering to God or the divine.
• Asana: Dynamic, steady, comfortable poses that cleanse, strengthen, stabilize, and make the body more supple.
• Pranayama: Breathing exercises that assist in cleansing the body and mind, so that life energy can move more freely.
• Pratyahara: Controlling the senses – either by calming them to render them passive, or by leading them inwards (abstraction). The first stage of concentration of the mind.
• Dhyana: Meditation – concentration on a higher level. The mind focuses into one point or dissolves during a longer period of time.
• Samadhi: The final goal of yoga where mind, body, and soul are freed, and converge into one point where they are united with the universal life energy. Often termed nirvana.

From body to mind

Power yoga (derived form hatha yoga) misses the point. There are health benefits but not as many as if they eased the mind with the original exercises and rhythm. Same for spiritually focused yoga. Balance and shiiiiit.

To clean the nostrils, cock the head to one side and apply lukewarm saline solution to the upper nostril. When the nasal cavity is full it will run out the bottom nostril or mouth. One tsp of salt per jug of water (0.9% salt). 9g per liter.

Free-divers close one nostril, suck up sea water into the other, close both nostrils and lean back letting it into the sinuses. This can clear the passage, relieve breathing, improve smell and taste, reduce nose bleeding, allergy, and sinusitis. Also, a protective effect on the lungs from harmful microorganisms.

Powerful exhalations through the nose can clear it too (cleanses blood and brain). Also, tightening, isolating, and rotating the abdominal muscles. It stimulates the intestines, stomach, spleen, pancreas, and other organs in the abdominal cavity leading to improved digestion and metabolism.

Composure of the senses and mind

The core of pranayama is to calm the senses and mind by the breath, especially by working towards achieving a balance between nostrils.

Chakras intertwining with physiological areas and muscle contractions (bandhas).

• Maha bandha (great lock) – locks air in the lungs. Uses all bandhas.
• Root lock is contraction of the rectum to influence inner and outer sphincter. The perineum has to be lifted. Stimulates the lower branch of the PNS.
• Abdominal lock drives prana up the spine. Abdominal muscles massage the organs.
• Throat lock pushes chin down above the sternum, locking the throat.

Kechari (requires more research from me): Holding the breath and pressing the tongue to the roof on the mouth seems to influence the vagus nerve and improve overall health.

Left and right nostrils create different responses from the nervous system (PNS or SNS).

Exercises

Genuine yoga breath. Cross-legged on the floor with a straight back.

• Yoga breathing: Hand on abdomen and chest, breathe into stomach to make the lower hand move up and avoiding chest movement. Completely relaxed, proceed to fill the chest. The final part lifts the collar bones. Followed by a passive exhalation in reverse order. Inhale as much air as possible with minimal effort.
• Yoga breathing with abdominal tension: Hand on naval, try to inhale into the belly without moving the hand. This engages the abdomen.
• Training the diaphragm: Yoga breathing with forced belly exhales.

Sustained breathing

Holding your breath on land and in water

Be present and aware of your body, meditate, and try not to allow erratic thoughts to overwhelm or distract you. Weightless and calm.

Before a competitive dive, he spends about four minutes sitting with his eyes closed and breathing quietly. Kneeling in shallow water in a neutral spinal position, chest open, and listens to his harmonious and slow breath. Maintaining an inner smile and feeling light. Three minutes before the dive, he breathes deeper through the nose. Two minutes before, he begins breathing more heavily and exhaling through the mouth, which is shaped like a funnel (purge breathing). This funnel creates a higher pressure in the lungs, making alveoli open up to allow the blood to absorb more oxygen. The last 30 seconds, he breathes even heavier and has a single big yawn. He does all this using the yoga breathing with diaphragmatic and chest breaths. The last exhalation is deeper and longer than usual. With a smile he fills up the lungs from the bottom until no more can enter. Pressing his fingers into his thighs, the pressure in his lungs drops because his diaphragm position changes, and inhales more into the throat. Then packs more air (12x) in using the tongue as a piston.

While in the water the diving reflex kicks in and his pulse drops. He relaxes the tongue and neck and creates a weak pressure between the throat and underside of the tongue to make it press against the back of the mouth. This creates an airtight “lock” alongside a weak throat lock to keeps air in the lungs. He visualizes calming images.

After 5min, the first signs of weakness appear, but he defers contractions to the diaphragm. Contractions come over the next few minutes but he stays calm, maintains a relaxed neck and tongue, and keeps the contractions low. Around 8min the contractions strengthen, so he pushes them to one side, goes deeper into relaxation by experiencing the contractions. Gently surfacing while exhaling.

The first inhalation is a “hook-breathe”. This involves increasing pressure by tightening the diaphragm and abdominals and keeping the epiglottis closed. It elevates oxygen tension in the lungs and allows the release of more into the blood. It was used by fighter pilots in WW2 to oxygenate the blood during extreme gravitational pull.

When freediving, it is a good practice to breathe three times longer at the surface than the dive. Decreasing freediving compression sickness. The sickness can make you ill, from multiple dives in a row. Gas tension of nitrogen rises and blocks blood vessels. Creating narcosis. You might end up experiencing a “samba”, where the body convulses, you may not be able to react, and possibly blackout. The lack of consciousness saves energy and oxygen before damage actually occurs. So, the blackout isn’t a result of lack of oxygen.

Your inner dolphin

If the face gets wet or we hold our breath, the diving reflex helps us to tolerate low levels of oxygen. A lower heartbeat and constriction of peripheral blood vessels shunts blood flow to visceral organs. It also acts as a protective measure, as the fluid can’t get compressed like tissue and bones. Meaning the lungs won’t collapse. Putting a baby in water initiates the reflex and they close their windpipe. This response disappears around 6 months old.

The spleen contracts and releases red blood cells after a number of dives.

Diving mammals have a lot of blood, a high concentration of blood cells which bind oxygen to hemoglobin proteins, and a higher concentration of myoglobulin in the muscles (high iron content so dark meat). Seals have also been shown to lower their body and brain temperature to lower their metabolism and oxygen needs.

The Aquatic Ape theory: Man evolved near the shorelines of Eastern Africa. Bipedal to forage along the shallow water for clams, developed the diving reflex, and subcutaneous fat instead of fur. They ate omega-3 rich food sources from the shore – leading to a bigger brain.

Exercises

Pranayama: Made of 3 parts – inhale, exhale, and hold (kumbhaka). Air breath hold (antara kumbhaka), empty hold (bahya kumbhaka). The art of pranayama is to control these phases.

Start with 1:1 breathing until harmonious. Then extend the exhale (1:2). It may take a few weeks to learn, but once you’ve accomplished this you can add a breath hold (1:1:1). Then, you can add variations like 1:4:2: e.g. inhale 10sec, hold for 40sec, and exhale for 20sec. It is most important to get the nonstop and smooth harmonious breath confidently mastered first. The change from inhale and exhale should be curved rather than sharp.

Ground principles:

• Breathe as calmly and harmoniously as possible
• Always inhale through the nose and make a little pre-tension in the abdomen
• Keep your eyes shut and listen to your breath
• Maintain your body in a natural position
• Relax the muscles that are not in use (face, neck, and shoulders)
• Fresh air ventilation and comfortable temperature
• Consistent conditions. Same place, time, and clothes
• Remember your inner smile
• Practice three to six hours after a main meal
• Never exceed natural capacity

5-10min a day is good. Be patient and consistent.

Victorious Breath (Ujjayi) refers to conquering restlessness and stress. Helps to conquer inner demons (mental health), laziness, bad habits, and fear. When you inhale, make a little constriction in your throat to produce a hissing sound.

Alternate nostril breathing (nadi shodan) is the “purification of channels” and cleans energy channels (nadis). The cool moon flows in the left nostril (ida) and the warm sun flows through the right (pingala). Creating balance in breathing and mental condition.

Pranayama also stimulates the SNS so one must be careful if they have high BP, weak heart, epilepsy, or reduced liver function. The exercises help to cleanse the blood, develop the respiratory and circulatory systems, and strengthen the diaphragm. They also cleanse the nose and sinuses and are therefore useful for preventing colds and other illnesses. Also, a brain massage from rapid breaths, making it rock back and forth, and directs blood flow to the brain.

Brain Purification (kapalabhati). Kapala means bowl, shell or skull and bhati shining. Thus shining, clean and clear head. Sit down, empty the lungs and draw in as much air as possible with a long, deep inhalation. Then exhale in one fast blow using your stomach (in and upwards). Releasing the abdominal tension, allow air to come back in passively. Start with 10-15reps and increase to 60-120, per minute, over time.

Bellows Breath (Bhastrika) is similar to kapalabhati but more powerful as it uses diaphragm and chest muscles. The stomach, lungs, intestines, and other visceral organs are cleansed and strengthened. Empty your lungs while performing Victorious Breath and then draw a fast and deep inhalation (without VB). Use the diaphragm when exhaling, quickly and forcefully. Inhalation is then also equally powerful. Begin with 10-15 breaths. Eventually you should be able to achieve 60 per minute. To make it more forceful, you can use your arms and hands. Stretching the arms above the head, move them down quickly while bending elbows on the exhalation, and clenching fists. During the inhale, bring them up again. A powerful hyperventilation exercise that brings CO2 levels down (prickly and dizzy feeling).

Powerful breathing

Optimize your athletic performance

Larger muscles increase oxygen and sugar demand, which is catastrophic to a free-diver. If you practice breathwork you can optimize energy consumption and improve performance (explosive and sustained effort). Not to mention mental control in stressful situations.

Athletes and singers usually have larger lung volume and elasticity than average. The more elasticity, the less energy required to fill the lungs. Just like the other muscles, it is important to train, mobilize, and soften the respiratory muscles.

The breath of sport

An experiment with Swedish swimmers showed that 5-6 weeks of lung packing enhanced their lung capacity, which meant more buoyancy and less water resistance. So, they were able to get more oxygen, a faster recovery, and less effort was required.

During a break in working out, if you breathe in through the nose you can produce more NO in the nasal cavity, which enhances oxygenation of blood in the lungs, and breathe out the mouth for greater CO2 excretion.

Different breath holding exercises on a long-term basis stimulates EPO (erythropoietin). This hormone promotes formation of RBC in bone marrow. A great way of achieving the effects of high altitude training.

Hyperventilating makes blood more alkaline, which muscles perform better in.

Achieving the diving reflex, by diving in cold water, with empty lungs can increase myoglobulin levels. More oxygen to the muscles, with a higher buffer capacity for various waste products, and a delay in lactic acid.

Covering the forehead and nose with a cold wet towel (where the trigeminal nerve is) can initiate the reflex by lowering pulse and relaxing the body.

An experiment with triathletes showed that breath holding exercises for 3 weeks led to increased CO2 tolerance. Meaning they could push themselves further.

Harmonious breathing can stimulate the vagus nerve and calm you down. Using a slow exhalation with pursed lip resistance is also effective.

The mental breath

Mental training through modification of attitudes, objectives, motivation, performance anxiety, concentration, etc. Also, a focus on psychosomatic relaxation, visualization, autogenic training and other techniques. However, it is easier to classically train relaxation with the breath. Much more accessible as a mental anchor. Also a way to achieve flow.

Concentration, breath holding, and meditation have shown neuroplasticity in the brain stem.

Plenty of red blood cells

The spleen releases RBC during contraction and can be done after a breath hold. The author’s spleen contracts in preparation for a breath hold. About 10% increase in RBC. Hemocrit value from 48% to 53%. Important for athletes and those patients trying to increase/strengthen oxygen balance.

The lungs can be expanded permanently

Vital capacity is about 4-5l (air exhaled after a full inhale). Functional residual capacity is the amount still left after a normal exhale. The residual volume is the remaining capacity after a full exhale. VC + RV is total lung capacity. This is usually 5-7l.

As well as lung packing, you can negatively pack and squeeze more out.

The author’s lung capacity was measured as 14l. He packed 3l in after full inhalation. Packing leads to permanently enlarged lungs. It can be dangerous though. You can burst the lung membrane.

Exercises

Warm ups:

• Chest and shoulder stretch
• Albatros: inhale deep, arms up, exhale, lower arms x 10-15. Can also do front and back.
• Sky stretch: One arm stretched up high while slowly breathing in. Maintain full stretch for 5-10 sec with full inhale then exhale slowly. Ten times on each arm.
• Rag doll : Bend over and angle knees a bit. Dangle arms and exhale while going “aahahhhh”.
• Natural chest press (Tarzan): Press hard against the sides of the rib cage with palms during inhalation and exhalation. See if you can squeeze more air out and hold for 5-10s each breath hold.
• Artificial chest press (snake): Tie a bicycle tube or elastic around your chest and breathe slowly and controlled.
• Rhythm and ration training: Apply steps or strokes during exercise to breathing ratio. This will change CO2 tolerance.

Therapeutic breathing

A long and healthy life

Poor breathing is tied to elevated blood pressure, pneumonia, depression, stress, and even headaches. This is due to the fact that it affects your circulatory system i.e. lungs, heart, blood and lymph vessels, digestion, hormone production, nerves, thoughts, and emotions.

The Framingham study, initiated in 1948, followed 5000 adult subjects to identify the factors that cause cardiovascular disease over a long-term study. The first set of conclusions seemed to show that vital capacity was the best parameter, apart from age, to predict sickness or death. There is the chicken or the egg problem here, but it goes without saying that having greater vital capacity will ensure greater longevity.

Our current medical treatment’s foundation is dualism, even though we no longer agree with this philosophy. Doctors in China were apparently not paid by the amount of patients they treated, but by the amount they kept healthy.

Inactivity and being bed ridden leads to heart strength loss, weak muscles, skin deteriorates, and the lungs lose elasticity (especially in those with fluid retention, smoker’s lung, or pneumonia). Using the breath is an amazing way to prevent degeneration, by exercising and stretching respiratory muscles, strengthening the lungs, becoming more oxygen efficient, improve fitness, increase blood flow, etc. It will also stimulate internal organs and digestion. The PEEP and CPAP are currently used in hospitals to create small positive air pressure in the lungs.

Use your nose!

A Swedish study showed breathing through the nose increased blood oxygenation by 10-15%. Mostly due to NO from the sinuses being released, making blood vessels in the alveoli expand. A study that sucked air by a pump from one of the nostrils of a patient with a respirator improved oxygenation by 10-20%.

A nitroglycerine pill under the tongue can help ill heart patients. It enters by the mucosa, was prescribed by Chinese 1000ya, and was discovered in a Buddhist cave. NO also has strong antibacterial and antiviral effects. It successfully eliminates Salmonella and Shigella. Sparing and strengthening the immune system as well as improving oxygenation.

Slow, deep breathing affects the body via receptors in the lung tissue, when stretched beyond their normal capacity. Affecting breathing rhythm and connective tissue. Parasympathetic control leading to lowered blood pressure, pulse, and oxygen consumption. Brain oscillation (alpha waves) changes too, generating a greater degree of relaxation and well-being. Not to mention positively impacting hormone production, nervous system, and immune system. In children and adults with mental disorders pranayama improves intelligence, learning ability, social behavior, and the general psychological profile. Increased awareness, enhanced mental focus, a sense of calm and composed, improved stress tolerance, reducing lapses in concentration – candidate for ADHD.

The activation of the vagus nerve has helped patients as a treatment for depression, psychosocial, and post traumatic stress. Applying pressure to the carotid artery activates the vagus nerve. which helps to regulate breathing and heart rhythm (can stop seizures and heart disease). Stimulating it has shown effective against bulimia and pregnant women’s nausea. It can be activated by an implant but it is better to practice activating it with breathing.

Making the Om chant or prayer (amen) produces synchronized vibrations in the lungs, heart, neck, jaw, tongue, and brain that calm and soothe the individual. The A and the O seem to vibrate the chest, sternum, and neck quite well. Oscillations boost the thymus, which produce T lymphocytes. Some infections and cancers seem to be associated with the decline in thymus size in the elderly. Vibrations in the throat stimulate the thyroid. Increased blood flow from a head stand may also assist. The throat lock creates pressure in the thyroid to give it a gentle massage.

Breathing, moving, humming/singing, locks, vagal stimulation, meditation, alpha waves NO production, nasal breathing, being in a ventilated environment. 

Asthma can be cured by training

Lungs strengthen and produce less mucus with training. A 1:2 ratio produces a beneficial effect, sometimes within a week. The author had asthma and had an attack on a cold day while mountain biking. He took a few hook breaths and it soothed him. Filling the lungs completely and holding the inhalation by shutting air off from the throat while pushing air upward using the diaphragm and abdominal muscles. The air pressure increase dilates the airways – bronchial tubes, bronchiole, and small alveoli.

Slow and controlled breathing increases CO2 in the lungs, which expands blood vessels. CO2 also appears to recalibrate the control center of breathing rhythm in the brain stem. Humming increases the NO, to improve irritated lung conditions and dilate blood vessels.

The valsalva maneuver can help by equalizing pressure in the cavities of the skull and increasing NO with a 20-30sec hold and inhale into the lungs.

Alternate nostril breathing clears the nose and improves NO absorption too.

Inspiring pure oxygen at normal pressure conditions stimulate production of EPO.

Hyperbaric Oxygen Therapy has been shown to help cerebral palsy and MS patients.

During chemo, hemoglobin levels drop. Oxygen treatment can bring it back up. Same with injecting EPO. Otto Warburg believed cancer cells were created when normal cells were fed less oxygen than normal.

Bellow breathing and Brain purification are useful for hyperventilating and increasing O2. O2 doesn’t have a major effect in the arterial system, just venous. It is already near saturation.

Lung packing – a simple method to a better life

Spinal cord patients or cerebral palsy patients are often confined to a wheelchair and lung function is impaired. Lung packing can be used for those who have restricted use of their chest. You shouldn’t pack more than 10-20 times in a row. A muscular dystrophy patient went from 300ml lung capacity to 1l after 5 sessions. 10 sessions was 2l.

Breath holding is a way of preconditioning the body in the case of unpredictable low oxygen conditions. The increase in EPO would be of benefit to anemics.

Self-help for diseases in the airways

Acute bronchitis: Infection in the bronchopulmonary branches leads to inflammation in the bronchi. Lots of mucus is produced, inhibiting air, increasing infection spread. Shortness or wheezing breath, slimy phlegm, and chest pains. Breathing calmly and deeply will ventilate the lungs with more air, specifically with use of the diaphragm and slow exhalation. Activating the vagus and PNS. Relaxation and widening the blood vessels and muscles around the lungs for better breathing.

Tuberculosis: Mycobacterium attacking the alveolar tissue, scarring and creating holes (tubercles). They can be latent in people with healthy lungs and immune systems. They cannot tolerate high O2 concentrations.

Pneumonia: Often caused by Streptococcus or Staphylococcus. Yellow, greenish phlegm which can be mixed with blood traces. Chest pains, coughing, and fever. Fluid in the alveoli, reducing respiratory surface exposed to air, resulting in shortness of breath. A mask is given with additional O2 (should use nasal breathing pump to stimulate NO).

Smoker’s Lung (COPD): Coughing, breathing difficulty, yellow or green phlegm. Typically have chronic bronchitis and emphysema at the same time. Emphysema is where thin walls of the alveoli are degraded by chemical substances including tobacco smoke and other pollutants. When alveoli are overstretched and burst due to decreased elasticity, the total respiratory surface area is reduced and inhibits O2 uptake and CO2 excretion. Calm, deep breathing provides more O2. Just stop smoking.

Asthma: Possibly inherited + environmental factors. Can be activated by food, pets, dust, and obesity, but cause is unknown. Incorrect breathing can lead to it. Athletes also suffer, suggesting breathing too much/violently may irritate the airways and alter the brain’s breathing center. Asthma is due to a hypersensitivity of the bronchi and bronchioles of the lungs, which swell and secrete extra mucus narrowing the air passage into the lungs. Pranayama breathing with slow exhalation, alternate nostril breathing, and breath holding alleviate symptoms.

Sleep apnea: Short or long unconscious pauses in breathing during sleep. Affects blood pressure and the heart. A restless sleep leads to fatigue, headaches, and irritability. Conscious training of the breath in everyday life helps (mouth taping from Breath).

Lung cancer: Smoking destroys innermost cells in the bronchi and bronchioles and they can’t produce mucus to clear with cilia. With constant cell production, errors in DNA replication occurs (alongside optimal cancer conditions). Tumour cause obstruction, chronic coughing, phlegm with blood, impaired breathing, chest pains, and weight loss. Soft and efficient breathing will maximize oxygen and calm the person. Not a good outcome though. Seriously, just stop smoking… 

Alkaline blood from hyperventilation: Blood pH>7.45. Dizziness, discomfort, fatigue, general irritation to headaches and chest pains. The body lacks CO2. Breathe slowly and controlled, hold the breath after an inhale for 5-10s, then exhale slowly.

Acidic blood from hypoventilation: Too much CO2, H+ ions, increased blood acidity. Can arise in obese individuals. Fatigue, confusion, drowsiness, shortness of breath, rapid exhaustion, unconsciousness. More efficient breathing, with audible exhalations.

Holistic rehabilitation – a case study

A tick bite to the leg led to deterioration of the cerebellum. A rash appeared and disappeared a few days later. He still felt weak, low concentration, trouble focusing visually, dizziness, until he finally couldn’t walk. Upon being hospitalized, it was found that the bacterium, Borrelia (Lyme disease), was the cause. Initially they thought lung cancer and MS.

The author suggested water training (low risk of injury and resistance to train different muscles challenging the nervous system), basic breathing exercises during hospital visits and balance training. He should relax shoulders, neck, and face, close eyes, breathe through the nose, with a hand on the stomach and chest to gain better breath control. When dizzy (transferring from wheelchair) he should perform hook breathing to increase oxygen tension in the lungs. If he breathes deeply through the nose to oxygenate the body maximally, then increase air pressure in his lungs by tightening the diaphragm, abdominals, chest, and neck muscles before his wheelchair transfers. Training started with walking and equilibrium and then swimming and diving. Focusing on breathing.

• Day 1: While swimming, the neck was supported, and he was pulled through the water while trying different techniques, and a diving mask was used when water in the nose was an issue.
• Day 2: Breathing exercises (Victorious breathing). Difficulty with lower abdomen spasms, so Brain purification was used to strengthen and isolate, along with clearing the nose. Light supported jogging in the water to warm up, kickboard swimming, and mixed exercises with focus on breathing rather than the coordination itself.
• Day 3 (about a week and a half later): Could now walk with crutches, walk sideways in the pool, a circular 8 ball exercise with synchronized breathing (Victorious), with interval laps. Stomach breathing on land, Brain purification, Victorious again. Improved strength and control with BP. 1:2 ratio breathing calmed him. The last phase, with a 1:4:2 worked well. Walking practice on land with support (VB). When balance was a challenge, VB was reestablished.
• Day 4 (few days later): Warm water warm up, walking, sideways, skips. Diving mask and snorkel interval laps, dolphin leaps from the bottom. Tree pose with VB worked well. Figure 8 ball. Out of the water, he practiced walking, soccer (gentle), and asanas. Body-twist, plough pose (with knees on forehead). Headstand was a bit much. To conclude, he did strength training for shoulders, chest, back, and legs while focusing on breathing and holding it at high loads.
• Day 5 (week a a half later): Alternate nostril breathing addition to normal program.
• Day 6 (month later): Day of discharge. Sprint intervals in the water, didn’t manage to make him exhausted. Even after an underwater lap. Coordination and equilibrium exercises went well on land.

Exercises

Cat stretch: Breathe in with the arch and chin down, 5-10s hold, breathe out with the sag and ceiling look. 20 times and practice reverse breathing.

Wag you tail: Hold each side for 5-10s, breathe out and go to other side. 10 times and become more dynamic.

Right angle: Lie on back and legs 90 degrees. Breathe quietly for 1-2min.

Plough pose: Let the right angle pose fall towards you, let legs touch the floor above your head. Keep the neck safety in mind.

Child’s pose:

Maximum exhalation: Full nasal inhalation, while lying on the back, hold for a few seconds, and exhale as slowly as possible.

The Three Locks: Performed after a warm up, stretch, and supple lungs, chest, and spine. In a sitting position while performing pranayama (VB and AN).

• Root lock: Pull muscles in the rectum and perineum together, hold for 1-2s. Like kegels.
• Abdominal lock (uddiyana): With a full or half breath, suck stomach and diaphragm in and up. Hold for 5s. Once your diaphragm is stronger and more flexible you should be able to hold for 1-4min.
• Throat lock: Close throat, push chin down a little, chest up. While holding breath and keeping air in the lungs. Unlock quietly before breathing out.
• Great lock (maha bhanda): All at once.
• Soothing breathing

Soothing Breathing

Body-mind therapies are useful for pain relief (arthritis, chronic pain, headaches, migraines, ulcers, and cancer), e.g. breathing crossed with meditation, yoga, hypnosis, imagery, biofeedback, tai chi, and qi gong.

A deep controlled breath relaxes tense or cramped muscles, increases blood flow to the body, cells acquire more O2, are cleansed of waste products, the mind is calmed with higher alpha wave activity, and production of endorphins (a cause of placebo effect when you trick the brain). A safe and vulnerable environment with trust in the practitioner and treatment will enable endorphin release and therefore, pain reduction. Hypnosis has been shown to reduce the pain processing in the brain, even though the signal is unchanged.

Relieve pain mentally

Concentrating on something else is a powerful way to distract from pain. Flow is important to achieving this. Normal signals are shut down while in the zone. So, physical activity during a task or sport the patient enjoys can be employed. In a challenged, but competent, state you can reduce PTSD, anxiety, depression, OCD, and chronic pain symptoms. You can train your brain to acknowledge the feeling of pain, as an anchor, and that it will be over soon. The ride down from the mountain. Imagery can also help to relieve the pain if you imagine a cleansing or something relaxing occurring during the periods of difficulty. Deep relaxation has a beneficial effect on the white blood cells, which become better at fighting infections. Best to find the exercise and imagery that is specific to your experience and needs. Whatever breathing gets you relaxed the fastest.

No matter what rehabilitation you do, you still need to remove the repetitive actions that may have caused it in the first place. Change habits to remove yourself from the strain. Alleviate the stress of sedentary work by moving often, breathing, and sitting better. Fresh air, stretching, breathing to release tension, etc.

With temporary or incurable illnesses with pain, opioids are often used, leading to addiction, mood swings, lethargy, and respiratory problems. A study showed better results from a 12 week yoga program than physical training or education. Breathing and relaxation helped with back pain. A 10 week program on mindfulness meditation showed short and long term reduction in the degree of pain.

Non-judgmental acceptance of of the current situation helps to work with pain instead of against it. It becomes a teacher/guide rather than a hinderance.

Psychosomatic pains

Introspective meditation, mindfulness, flow, and breathing is especially useful in bedridden patients. Changing the mindset allows the brain to believe it is out of danger and ready to heal. Flow strengthens identity and self-esteem, and represses the self-consciousness associated with the pain.

The elderly are often given pain medication but can’t handle large doses. A plan encouraging a positive mind, extroversion and engagement in social activities will lead to better health outcomes. Exercises like stretching, breathing, relaxation, endurance, etc. Offer them base forming foods with techniques like this within a group setting.

People need to learn to listen to their bodies instead of numbing them.

Stress release during pregnancy

First time births are considered intolerable. Successive times are often not as bad since they know what to expect. Less stress and fatigue from the unknown. Breath can help to alleviate physical and mental stress. Stress brought on by uncertainty. Mental stress is independent of whether the threat is real or not. The fetus senses the external environment so it is essential to eat well and exercise to give them a chance. Diabetes in the mother can lead to development issues. High blood pressure will reduce blood flow to the fetus and therefore, reduce oxygen.

Women suffering excessive stress during pregnancy are much more likely to suffer post-natal depression. Stress affects the child’s cortisol producing system and becomes sensitive to stress (socio-physiological inheritance). Yoga and meditation can lead to higher birth weights, shorter pregnancy and birth times, and reduced pain and tension. Having a doula (assists with guiding and mentoring the laboring woman, emotional support, massage, breathing exercises) led to 50% less caesareans and 30-40% less pain medication.

During birth: nasal breathing, calm and controlled. You can hold the breath after inhalation before exhaling again. Avoiding hyperventilation and making sure blood is oxygenated. Small and fast breathing intervals or slow exhalations will prevent damaging the mother and child when the head is coming through. Preventing full force. The valsava can provide greater ability to push. ***I am not confident about these instructions***

Exercises

Gently breathe out and focus on the sore or painful area, while one hand touches it. Maximal awareness can loosen cramped muscles in neck and shoulders. Letting go.

Gently breathe out and focus your consciousness on your breath. Press the lips together and create pressure, making a “pssss” sound. Visualize the place of pain, and imagine it healing from each exhalation. Feel the heat spreading in precisely the areas that you focus on. 5-10min.

Hyperventilate 10-20 breaths. Create an audible sound and concentrate on the breathing muscles and process. Blood pressure increases, heart works faster, blood acidity will change, and secrete adrenaline. Prepared for battle.

10 hook breaths by pushing the diaphragm and chest down after a full inhalation.

Walk in nature or lie under a blanket. Scream at the top of your lungs. 5-10 times. This will loosen tension, frustration, and pain. By stimulating your lungs, diaphragm, solar plexus, and nervous system, you create a soothing and refreshing sensation.

Victorious Breath. 1:2 ratio breathing. Try to enter the pain, examine it, and accept it.

Victorious breath and take as much time as you can exhaling. Use the mouth instead of the nose and hummm. It destresses the body.

Paradise. Use all senses to imagine being somewhere peaceful, as intensely as possible. Observe yourself moving through paradise, light as a feather without tension or pain. Breathe smooth and effortlessly. In time, you’ll be able to lower the intensity of the pain.

Appendix

Your personal training program

Phase 1: Mental and Physical warm up:

• Start in the relaxed position for a few minutes, use imagery exercises like gravitational force, sound picture, blue-red body, ecstatic joy or paradise.
• Chest and shoulder stretch
• Albatros
• Sky stretch
• Rag doll
• Cat stretch
• Wag you tail
• Right angle
• Plough pose
• Child’s pose
• Maximum exhalation

Phase 2: Breathing exercises:

• General breathing exercises: Neutral, attention, rhythm and pulse, your natural rhythm
• Yogic breathing: yoga breathing, yoga breathing with abdominal tension, training the diaphragm
• Soothing pranayama: with breath holding. Victorious breath and alternate nostril breathing
• Start with 1:1, then 1:2, add a breath hold eventually, 1:1:1:1. After weeks or months you can change the ratio or do a breath hold on full lungs in the classic Alternate nostril breathing ratio 1:4:2. Avoid gasping for air.
• Power training of the respiratory muscles: Brain purification, bellows breathing, natural chest press, artificial chest press
• Practice the body locks during training: Root lock, abdominal lock, throat lock. Maha Bandha.

Phase 3: Meditation and relaxation:

• Meditate with a straight back. Mindfulness and imagery.

Phase 4: Prayer and gratitude:

• Ommmmmmmm