ENERGY GENERATION
The respiratory system is made up of the nose, mouth, throat, voice box, windpipe, lungs, and diaphragm. It is responsible for bringing oxygen in, to create cellular energy (ATP), and removing carbon dioxide, which is a by-product of this energy production. When we breathe in, a gaseous exchange takes place between millions of little sacs in the lungs, called the alveoli, and a network of blood capillaries that surround the alveoli. Oxygen from the inhaled air swaps over with carbon dioxide from the deoxygenated blood in the capillaries, creating oxygenated blood ready to be transported around the whole body by the circulatory system. Carbon dioxide is not just a byproduct of energy, it is the key to this exchange in the capillaries. When there are low levels of carbon dioxide in the blood there is reduced oxygen absorption. The body is more sensitive to low levels of carbon dioxide than low levels of oxygen. When carbon dioxide levels are low it creates ‘air hunger’ and an urge to breathe.
The main muscle of respiration is the diaphragm. The action of the diaphragm is a bit counterintuitive. You would expect the contracted phase to be when the chest is contracted, but it is the opposite. On an exhale the diaphragm relaxes, domes up into the thoracic cavity and pushes the air out of the lungs. While on an inhale it contracts, flattens down towards the abdominal cavity and pulls air into the lungs. When it contracts it creates a decrease in pressure in the lungs. This is what causes the air to be pulled into the lungs through the nose and mouth to rebalance the pressure. The respiratory system is part of the autonomic nervous system, which means it works involuntarily without us having to think about it. What makes the breath unique is that we can also voluntarily control it, to a certain extent, by extending, shortening and holding the breath depending on the desired outcome.
PRANAYAMA LIFE FORCE
The breath has a huge impact on our overall wellness. Not only does It brings in oxygen, it also decreases stress, helps relieve pain, stimulates the lymphatic system, improves immunity, increases energy, improves digestion, and even plays an important role in good posture. Our emotional state has a profound effect on our breath. When we are feeling stressed the breath rate increases, when we are feeling relaxed our breath rate slows. We can use this principle so that our breath can have a positive effect on our emotional state. In the world of yoga this conscious breathwork is called pranayama. The direct translation of the Sanskrit word pranayama is up for debate. The version that makes most sense to me is prana-life force, yama-control - ‘life force control’. The breath being the source of life.
With pranayama we can upregulate the nervous system by tapping into the sympathetic nervous system (fight & flight) or we can downregulate the nervous system by tapping into the parasympathetic nervous system (rest & restore). Although referred to as the flight & flight response, the sympathetic nervous system is not all about stress, it is also what gets us up in the morning and gives us the energy to be productive during our day. Techniques that focus on the inhale, inhale retention, speeding up and increasing the breathing rate are energising practices and best practised in the morning or anytime of the day where you need a quick energy boost. While techniques that focus on the exhale, exhale retention, slowing down and decreasing the breathing rate are calming practices and are best practised in the evening or anytime of the day where you need a calm moment. A pranayama practice which includes a bit of both creates a calm focus and can be practised anytime of day.
EXPLORING THE RESPIRATORY SYSTEM IN YOUR PRACTICE
Breathing consciously is an important component of yoga and is one of the main elements that makes it different, and more beneficial, than other exercise or movement disciplines. In yoga we nose breath to further increase the benefits of the breath. Nose breathing slows down the breath, allows more time for gaseous exchange and increases lung volume. The nasal cavity also produces and adds nitric oxide to the incoming air, which increases oxygen absorption, has antifungal, antiviral and antibacterial properties. Nitric oxide also promotes learning and memory recall and is the reason why there is an increase in awareness of the benefits of sleeping with your mouth closed at night.
This sequence incorporates pranayama techniques throughout the sequence. The illustrations give you the inhale (+), exhale (-) and pause (p) count information. When flowing from one pose to another you will arrive into your pose at the end of the count given and hold the breath for the pause count given. For example in the first mini flow, in the row, you will take an inhale in Cow Pose for the count of 1, then exhale and transition into Child's Pose for the count of 6, then pause exhaled in child's pose for the count of 1. You will move through the breath progression until you arrive at 1 inhale, 4 exhale, 4 pause, and repeat this 3 times. Similarly with the standing flows you arrive into the pose at the end of your inhale or exhale. It ends with a pranayama technique called Viloma where you inhale and break the exhale down into three counts of 2.
ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:
Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-” and a pause where you hold your breath is a ‘p’.
Pause and breath at the end of each standing flow for as many breaths as you need to give the counted breath a break.
For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru
