Breath and Life - Pt. II
Kavita Chhibber - February 07, 2006
Here is the second part of Dr Sudhanva Char's article on the significance of the right kind of breathing.
"The first part of this article highlighted the vital importance of breathing. The process of breathing such as puraka, kumbhaka and rechaka was explained. Two incorrect breathing routines were mentioned: paradoxical breathing and shallow breathing. The last part referred to
a) Four different concepts of lung capacity: such as tidal volume, inspiratory reserve volume, expiratory reserve volume, residual volume and
b) Four lung dimensions: vital lung capacity, total lung capacity, inspiratory capacity and functional residual volume. The concepts help comprehend how much of a leeway has to be given in order to get to robust breathing, a pre-requisite for living a full life. The more we understand the respiratory system; the better would be our own breathing routines. With this rationale in mind, further details about the breathing apparatus and its functioning are given below.
The Breathing Mechanism
The nose and the mouth are connected to the trachea or the windpipe via the throat. Further down, the trachea divides into two air tubes, each one connecting to a lung. The two lungs have five lobes, three in the right lung and two in the left lung. They are housed under two coverings, both in touch fully with each other, and so in a single casing. This cover goes by the name of pleurae.
The respiratory system is designed for efficient gas exchange: the exchange of carbon dioxide (CO2) a byproduct of metabolic activity for oxygen in the air. Waste CO2 is generated in the trillions of cells in the body. It is the “Vaishvanarobhutva” or the Fire of divine life inside the body. CO2 is brought to the microscopic terminal bronchioles called alveoli in the lungs via the heart through blood capillaries. Pulmonary arteries bring low-oxygen blood to the lungs. The gas exchange occurs in the bubble-shaped alveoli or the air-pockets. When the blood in the capillaries gets to be contiguous to the fresh air inside the alveoli there is a swap of gases even through the combined thickness of the capillaries and the air sac.
Totally there are about 650 million alveoli in our two lungs and if these air sacs were to be laid out flat next to each other, they would get to be wide enough to cover the surface of a doubles tennis court with an area of about 3000 sq. feet. Almost 70% of all bodily waste is removed from the body in the form of gas. Oxygen augmented blood is carried back to the heart by pulmonary veins from where it is circulated to the trillions of cells again. Cell respiration is thus made possible. Thus macro respiration at the body level is replicated at the micro cell level.
Lungs are packed in an air-tight rib-cage. It is the diaphragm and the intercostals that enable the inflation and deflation of the chest. The lungs are sophisticated air balloons and below them is the diaphragm, the main breathing muscle. For inhalation purposes the diaphragm moves down and the air pressure in the lungs is reduced. Outside air rushes in through the nose, trachea or the windpipe, and into the lungs. Simultaneously intercostal muscles pull up of the ribs enabling the lungs to enlarge to their full capacity. Because the diaphragm goes down before or concurrently with inhalation, the abdomen inevitably has to come forward. This is all the more so in the case of the obese rather than the slim. Even in the case of the slim, although the abdominal expansion may not be very obvious, expand outward it must when drawing the breath in. You can put your palm on the abdomen and feel the inflation when you inhale and the deflation when you exhale.
Oxygen Absorption
Oxygen absorption itself is unimpressive even in smooth regular breathing, as when inhaling the tidal volume of about 500 cubic centimeter (=500 milliliter) of air. Normally, this would contain 105 c.c. of oxygen. Blood does not soak up all this oxygen. It takes in just 24 c.c.of oxygen and parts with an equivalent amount of waste gas in exchange. Thus exhaled air has still plenty of oxygen leftover in it.
The range of breaths per minutes can vary very widely, not just between two persons, but even in the case of the same person under any two different circumstances, such as when the individual is resting and when the same person is jogging. Regardless of that, everyone is coached to avoid shallow breathing and resort to full diaphragmatic or abdominal breathing. Faulty breathing being the mother or at least the surrogate mother of numerous health problems from asthma to zoster, it is worth our while to learn about breathing techniques that put our lungs in fine fettle and carry out its most critical task efficiently.
To start with, one should observe one’s own breathing and if shallow, resort to deep abdominal breathing. Numerous inferior or flawed decisions can be blamed on bad breathing. The frenzied pace of our workaday world is blamed for shallow and quick breathing. Hurrying and rushing are so commonplace and millions of people have convinced themselves that they have no time to take deep breaths. Often indiscipline, lack of planning and preparation can be blamed for the general hustle, although at times, unavoidable events and inefficiency on someone’s part could raise the hackles for others. Deep breathing even in dire situations and staying cool thereby, could save the day for us. Equally important, observing one’s own breath and deep breathing could be prophylactic and a remedy for ailments. For instance, modern medicine has no cure for asthma. And pranayama and other techniques are the solution to it.
Incorrect breathing occurs even when a person is literally resting and when he should be watching his ways and ensuring that yogic breathing is practiced. The way most people collapse into bed and begin snoring instantly is also alarming. Parents of new born babies also seem to be not very thoughtful when putting the babies in cribs. The babies crawl all over the crib and lie on their stomach most of the time. These bed-time habits could be hazardous to life and otherwise may contribute to sickness.
Breathing and Meditation
The chaotic times we live in need not necessarily mean stress, strain and the contentious health care issues such as cardiac failure. A combination of breathing and meditation is now widely known to help take control of even unmanageable matters. Breathing and Meditation are a formidable mix that assures the flushing of the mind of all tension and pacifying it. They transport the mind to a state of tranquility in which one’s human potential is attainable. Hard and tough jobs become doable. They make it possible to focus the mind on a particular problematical area and single-mindedly resolve the issues therein. One of the two most effective breathing techniques that is eminently successful in silencing mental transactions and channeling mental and physical abilities for desired purposes is bhastrika or bellows breathing.
Bellows Breathing
Bhastrika endears itself to all for its staggering capability to instantly tranquilize the mind, and freshen it and revitalize it. In this technique you sit comfortably in the lotus or diamond or plain squat position. Observe your breath and start expelling the air forcefully at a steady pace. This should be rhythmic. The abdomen would appear to be mostly deflating with every expulsion. The number of expulsions from the tip of the nose during any given time, say a minute, could be 10 or 30 or any number in between, the pace being set by the bellows breather himself or herself. There are caveats for high blood pressure persons, but it does not mean, they should not do bhastrika, but only be cautious. More or less the same note of caution would be in order for pregnant women.
Alternate Nostril Breathing
In some ways NSP is one of the techniques to assert one’s authority on one’s own body instead of accepting sickness as inevitable. Through this breath control if one can establish a foothold on one’s own body-mind, constant practice would help finagle a stronghold.
NSP or alternate nostril breathing is done sitting in padmasana, siddhasana or virasana. The ring finger and thumb form a clip to either block or let the airflow, in or out. Start by exhaling through the left nostril as slowly as possible. Pull the belly button inside and exhale some more. Feel that you are exhaling out not just the discarded gas coming out from the lungs, but also junk emotions of envy, covetousness, pettiness, revenge, and so forth. That way the internal cleansing would be almost total. Otherwise junk emotions are corrosive. Pause a couple of seconds and start inhaling slowly. Even after you feel that the entire tidal volume of air has been sucked in, try to inhale some more air. When you cannot take any more, do jalandhara bandh or chin lock by pressuring the chin into the socket below the Adam’s apple on the inner neck. Hold down the chin as long as you can and when you cannot hold the breath any longer raise your head exhale through the right nostril little by little, very slowly. Try exhaling whatever air is still there and thereafter inhale through the same nostril as unhurriedly, but as much as possible. Do a jalandhara bandha again. And when it cannot be held any longer, lift head and inhale as slowly, but as much air possible. This concludes one cycle of NSP.
In summary, exhale through left nostril, inhale through the same nostril. Press the nostrils shut ensuring there are no air leaks. When the air inside cannot be held any longer lift your neck and exhale slowly. And inhale this time through the right nostril. Again pressure the chin against chest in the slot below the Adam’ apple. When you cannot hold the air inside any longer, lift the head and breathe out through the left nostril very slowly. That completes one round of nadi shodhana pranayama.
NSP has proved itself in controlled studies in reducing internal conflict and strife, in eliminating tension and in enhancing the faculties of the sense organs.
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Posted by Kavita Chhibber at February 7, 2006 03:14 AM
Comments
Interesting reading material.
The engineers that designed this machine were very talented, it sure wasn't by accident.
Hi Kavita,,,I quite enjoyed part1, and have bookmarked this part2..thankyou!! Amazing indeed, how proper breathing can improve our health!
I"ll have to go find Part1 again...so I'll have both together.... lol
North
Cool stuff, I love learning more about the practical benefits of breathing, especially in relation to meditation.
Thanks all..have benfitted greatly by using these breathing techniques, though I wish I could be more disciplined about it all the time. There will be a part three coming up also soon
I find it amazing how improper breathing habits; can lead to inept thinking process!
When a person is constricted with stress; I suppose it would include improper breathing patterning, so..
confuses me, as to how modern medicine has gotten away from such beneficial practice; and instead, chose a path of synthetic drugs to treat symptomatic disease and human frailty.
Will look forward to Part-3, Kavita; thanks for sharing this great knowledge with us.
"IN with the good air; OUT with the bad" was an excercise slogan way back in the late 60's... lol
North
It has been very interesting to note that the breathing techniques taught by the art of living centers are based on yogic practices, and there has been research done at various schools here which showed that by using the techniques the stress toxins from the blood stream were removed. Dr Char has helped so many people overcome their ailments by teaching them specific exercises. The technique was also introduced amongst violent inmates in a jail in hawaii and they saw a drop in aggressive behavior.
I have struggled with bronchial infections since august 2005 and was too busy to take a break.. since past two weeks I have resumed my breathing exercises and right now its not even more than 10 minutes, but today I actually sang and could hit every high note I wanted without coughing and choking..as I did the breathing exercises I could feel my ear and nasal passages open up. My ears actually started popping, and my wheezing stopped.
so yeah its back to an hour of yoga..
wow, amazing Kavita!! IF these techniques can flush out negative energy toxins; it's imperative they be practiced in every household; and the fact it can heal violent inmates; is remarkable!
I find when I have a minor headache; that if I do deep in and out excercises; it often lessens the headache... the pressure in the ears subside.
It's a shame really, that from a global scale/perspective we have the best medical advances known to exist for use; and still, it is the ancient "ways" which lead us to a more wholesome & holistic, and sustained health practice; than modern medicine does.
Today, we rely so much on antibiotic steroids; and synthetic drugs; that new generations of kids are immune to many antibiotics at a young age.
We could all use this good health knowledge..good share, Kavita!!
North
Hi Kavita,
I swear I got rid of my bronchial infections after praciticing art of living course methods for couple of years.I remember a few years back i used to carry an inhaler in my pocket whereever i go but now it has completely vanished.Truely remarkable.
regards,
prabhakar
Dear Kavita,
Thank you for this great article.
I am so grateful when medical doctors pay attention to these wonderful and effective techniques that have been practiced for thousands of years in India. And who better than a doctor can explain the mechanics of the body?
I teach yoga, and of course pranayama and meditation. It is amazing to see that even the very common 'fight or flight' state is due to improper breathing/thinking.
I am forever grateful to the pioneers of the science of breath, such as Swami Rama -- and the medical doctors at the Himalayan Institute -- and Paramahansa Yogananda who introduced many breathing techniques to the West.
I am going to look for the part 1 of this article. For some reason I've missed it.
Love,
Donatella
P.S. I have been keeping Sudha in may prayers. Please let us know how she is doing.
That's funny, bad breathing. You know, I used to levitate as a child while lying on my stomache..."BAD BREATH BAD!"
Sheesh, now we gotta worry about breathing? FEAR YOUR BREATH EVERYONE!
Fear and worry are the number one cause of illness!
dear Kavita,
To breathe, or not to breathe - that is the question :)
~ Kate
Hi Donatella,
do you know Swami Jaidev?
Blesings,
~ Kate
Hi Kavita, excellent article by Dr Char. Pranayama is good for us. It has many benefits.God bless.
Donatella, do you do KRIYAYOGA? I have been thinking of getting initiated. God bless.
Dear Geeta,
Yes I practice Kriya Yoga.
You might like the techniques because they are easy and you only need to practice 30 minutes in the morning and 30 m. in the evening.
Do you teach pranayam to your patients? Please let me know. One of my students, who is a psychiatrist, has been using a simple breathing technique with his patients who are agitated with great results. I am so happy this is happening, think of the wonderful possibilities such as reducing medication, perhaps.
Love,
Donatella
OOOPS,
Sorry about the double post.
The first didn't appear for the whole day, so I wrote another in the evening.
Donatella
Dear Kate,
No, I don't know Swami Jaidev. Has he published any books? I'd like to know more.
Thanks & love,
Donatella
Thanks all, I thought I saw two other comments here by Kate and Geeta, but they seem to have vanished..
Rita you are funny! Good or bad its indeed about the breath. Thanks Prabhakar. Many of my friends have used the art of living's sudarshan kriya and benefitted tremendously.
I just love to wake up in the morning..step out on my little side porch which overlooks lush green trees and flowers, and take a deep long oxygenating breath..feels amazing..its one of my aha moments early in the morning. It definitely makes a big difference the way we breathe
breath-taking share!
Donatella,
thank you for keeping Sudha in your prayers. She had a lumpectomy on friday. Today the family meets with the oncologist and the surgeon to find out what the mass showed and what mode of treatment would be pursued. The early signs were that the mass was more on the surface and the lymph nodes directly connected were clear. However they still have to figure out what kind of cancer it is..
There is a lesion on her lung that they have not been able to figure out. However it glowed differently from the cancer cells in the petscan. They plan to monitor it every 3 months to see what is going on with it.
Thanks every body who has sent her reiki and kept her in their prayers. I know it helped.
I began a prayer circle for Sudha on my site, Kavita... I don't have too many members participating..but, Sudha has found a warm place in my heart; as I resonate deeply with her path.
Anyone can go read my site; but must join to reply/respond...
North
Thank you so much North,
you have gone beyond everything to offer your support and love to the family. I know they appreciate it deeply. Hopefully all of them will meet you some day since michigan is not that far.
Congratulations and thank you for this!
As an acting teacher and director this is extremely comprehensive and helpful.
How did I miss Part1?!
Thanks again,
Richard Howard,
(From the wilds of northern Ontario, in Canada)
Dear Richard...I am living in northern ontario Canada!! I wonder if we know each other?
I am in KL between New Liskeard and Timmins(wink)
Visit my site,,,see if you recognise my face? lol
IF you do, EM me!! spiritnorth(at)hotmail(dot)com
North
Dear Kavita; Sudha's path has captured my heart; I hope..she feels the genuine warmth and caring I try to convey..and it is my desire; Sudha might derive a small comfort and smile, from my actions on her behalf..so she will "know" that hope floats around the world for her...
North
Thanks Richard and North,
Richard the first part is breath of life which I posted in december..
North we just found out that sudha's mass is showing two different types of cancer cells..one is ductal the other squamous cell..
the oncologist meets them tomorrow, to discuss mode of treatment..I am sending the reports to my friend a world renowned surgeon to get a better idea of what this means and if the treatment suggested will be the right one..
oh Kavita, I am so sorry for Sudha! oh no... and things were looking more hopeful; being as the cancer wasn't in the lymph node?
gosh,,,I am saddened by this with all of you Kavita... all my best to Sudha and Ajit..you of course and Sudha's husband...and rest of the family.
My prayer vigil will continue; in the hopes that with so many praying in her direction with such good united intention, will bring about good methods of treatment, and perfect healing!!
(((Hugs))) to each of you Kavita...
North
Dear Kavita,
Love and prayers continue for Sudha and her family, and you.
Thank you for letting us share in the healing circle we surround her in.
~ Kate
Thanks North and Kate..I think we will have a better picture tomorrow with the oncologist's discussion as to what it means. I never take a negative approach to anything..the mass is small it showed two different types of cancer cells-the surgeon didnt seem worried-sudha is healing very well..the good news is that all her major organs and lymph nodes are clear..I just finished reading Lance armstrong's autobiography(thanks Rakesh mawa for recommending it) and it is an inspiring book, compared to what he beat..cancer that spread all over including his brain and beat it to become a champion many times over..sudha's little localised mass seems just a small thing to beat. I think study after study has shown that people who beat any kind of disease or upheavels are those who have a positive outlook and love surrounding them..sudha will be fine..not only does she have an amazing family, she is so lucky that so many people like all of you world wide praying for her and sending her reiki-thank you so much.. I know she will be fine..
Dear Kavita..so very true!! The human Spirit is all encompassing, to the open mind... it can triumphantly overcome anything!!
I have myself, been given the opportunity to prove wrong; from three specialists and surgeons and doctors whom all predicted I'd have cancer in 2-5 years after the atrophy of my stomach..I was predicted to be dead by seven years for sure.
I have also NOT developed(hopefully never) the stomach cancer, inherent with atonic and atrophic gastritis...though I feel the changes, the loss of strength, etc... I have still prolonged deaths visit!!
IT can be done! I am living proof, and almost a medical miracle... lol
North
Oh,, I'm at the beginning of my seventh year surviving with atrophic gastritis,,,come this springtime...
feels good, to prove so many predictions of my deathly departure,,,wrong!! lol
North
Donatella, I do teach Pranayama to some of my patients with persistent asthma.
Donatella, where did you learn Kriya Yoga? It is on the top of the list of things I want to learn. I love Swami Yogananda. I read his books all the time. I say his prayers every day.Thank you.
God bless you Donatella.
I live at 37218 Commonwealth in Seattle. Been up here before?
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Recent Comments
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Mike Flacklestein commented on Breath and Life - Pt. II
I live at 37218 Commonwealth in Seattle. Been
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geeta jayaram commented on Breath and Life - Pt. II
Donatella, I do teach Pranayama to some of my p
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North commented on Breath and Life - Pt. II
Oh,, I'm at the beginning of my seventh year su
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North commented on Breath and Life - Pt. II
Dear Kavita..so very true!! The human Spirit is
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kavita chhibber commented on Breath and Life - Pt. II
Thanks North and Kate..I think we will have a b
Dear Kavita,
How did I miss part one of this article? I have been reading Intent since January 1st. I'll look in the archives later.
Thanks so much for a wonderful post.
I teach yoga -- and pranayama of course -- and I know how important it is to breath properly to avoid the common fight-or-flight state. And this is only one benefit. Most people who don't practice yoga are unaware of the wonderful potential of conscious breathing.
This article explains the mechanics of breathing
so well and I am always grateful when medical doctors are interested in the science of pranayama. Who better than them can point out all the aspects of this process from a physical point of view?
I think that given the right circumstances, we know intuitively exactly how to breath to cure ourselves of all ailments. For example before I knew about pranayama, I was able through concentration on my breathing to stop cold an ashtma attack or allergic sinus congestion. My nostrils simply popped open, and I was even able to reduce my body temperature in case of fever.
So I am a big fan of both meditation and pranayama.
I will be forever grateful to Swami Rama -- and the medical doctors on staff at the Himalayan Institute -- for their teachings, not to mention to the great teachers of Kriya Yoga, such as Paramahansa Yogananda. They were pioneers in a time when in the West we only focused on the mechanics of the body.
Thanks again for posting this. Also, I love your writing style.
Love,
Donatella
P.S. I have been keeping Sudha in my prayers and Reiki. I hope she is feeling better.