STRESS AND THE RESPIRATORY SYSTEM Quick Reference
From our Medical Considerations Files
stress breathing
Breath is related to all aspects of physical functioning, including cardiovascular functioning, cerebrospinal fluid circulation, metabolic activity, muscular and vascular tone, lymphatic drainage, and homeostatic regulation.
Stress and Hyperventilation:
Thoracic dominance, a breathing pattern characterized by excessive use of the chest and shoulders with minimal engagement of the diaphragm and abdominal muscles, is a key aspect of the stress response. This shallow, rapid breathing provides the cells with the oxygen they need to meet increased demand during fight or flight. However, this can lead to a shift of blood pH towards alkalosis, resulting in marked constriction of cerebral and myocardial arterioles and decreased blood supply to the brain and heart. This does allow blood and oxygen to reach the areas of the body needed for flight or fight, such as the muscles of the back, arms, and legs. However, chronically shallow breathing deprives the body of oxygen, which is essential for healthy cells, and reduces disease resistance. Chronic shallow breathing is associated with anxiety and panic, fatigue, stress, chest pain, and palpitations and aggravates asthma, bronchitis, emphysema, and many other illnesses.
RESPIRATORY SYSTEM
Nearly every aspect of Yoga is linked to the breath. Pranayama, or breath control, has numerous positive effects on the respiratory system. To name a few, it:
• Increases breathing capacity (energizes body and removes waste products)
• Increases oxygenation (better supply of nutrients to the cells)
• Increases the efficiency of the lungs
• Improves the balance of our autonomic nervous system (the breath is our most accessible link to the automatic processes of the body)
• Balances the right and left hemispheres of the brain
• Has both heating and cooling aspects
• Draws the attention inward and can create a space of stillness
Posture plays a crucial role in respiratory health by facilitating or inhibiting the mechanics of breathing. Optimal postural alignment allows for maximum expansion of the lungs and efficient use of the respiratory muscles. A slouched posture can compress the lungs and diaphragm, reducing lung capacity and leading to shallow, inefficient breathing. In contrast, an upright posture with open shoulders and a lifted chest enhances diaphragmatic breathing and improves oxygenation of the blood. The practice of yoga integrates postural adjustments with breath awareness, promoting efficient respiratory mechanics and overall respiratory health.
pranayama, alternate nostril breathing, practicing Nadi Shodhana for relaxation
PRECAUTIONS
Certain yoga practices may not be suitable for individuals with specific respiratory conditions, and precautions should be taken to avoid exacerbating symptoms. For example:
• Asthma: Avoid breath retention and rapid breathing exercises, as they may trigger an asthma attack. Instead, focus on slow, gentle, and controlled breathing.
• COPD: Pranayama practices with breath retention should be avoided, as individuals with COPD often have difficulty exhaling fully, and retaining the breath may lead to a buildup of carbon dioxide in the body.
• Respiratory infections: Avoid vigorous breathing exercises that may strain the respiratory muscles or worsen congestion. Opt for gentle, soothing breath practices.
• Bronchitis: Steer clear of forceful breath practices, as they may irritate the bronchial tubes. Gentle, calming breaths are preferable.
• Emphysema: Avoid rapid or forceful breath practices, as individuals with emphysema have difficulty exhaling fully, and such exercises may lead to a buildup of air in the lungs, exacerbating symptoms.
Additionally, the strong stimulation of heating pranayama (e.g. bhastrika) may be harmful for individuals with high blood pressure, heart disease or stroke, ulcers, and skin rashes. Do not retain the breath, as you do not want to concentrate CO2.