Pranayama Practice Research Articles

Yoga and Brain Wave Coherence

Background: The recent hype in yoga practice is concomitant with the fact that it helps the practitioner to achieve radiant health and serene mind. The science of yoga has also become a powerful stream of knowledge. It has increased the number of scientific studies on different yogic interventions, but has also been performed to evaluate its effects on brain wave activity, particularly in neural oscillations. Objectives: In this systematic analysis, we reviewed studies investigating the effect of integrated yoga, meditation, and pranayama on brain wave activity that affects overall cognitive functions. Methods: Broad search strategy was practiced using several online databases: PubMed, Google Scholar, Web of Science, Embase, Medline, PsycINFO, Europe PMC, Scopus, and IndMED. Studies were included in integrated yoga, meditation, and pranayama with brain wave activity, and the entire relevant articles were critically analyzed according to the nature of this study. Results: Several studies examined yogic interventions for restoring brain functions, nerve diseases, and cognitive impairment and suggested that integrated yoga, meditation, and pranayama practices improve verbal skills, reaction time, hand–eye coordination, speed accuracy, and neural activity. Yogic intervention increases overall brain wave (delta, theta, alpha, beta, and gamma) activity, which increases overall cognitive functions with greater perceived cognition, working memory, attention, better switching ability, focusing ability, positive mind, and perception. It has also been reported that yogic intervention activates dormant areas of brain while downgrading memories not of interest and upgrading useful ones. Conclusions: There is emerging evidence from randomized controlled trials to support yoga practice, which significantly improves brain wave activity resulting in better cognitive functions.

Effect of Regular Practice of Pranayama on Muscle Performance Capability among Garment Workers

Effect of Regular Practice of Pranayama on Muscle Performance Capability among Garment Workers

Effects of yoga on pulmonary functions among asthmatic patients: A protocol synthesis

This study aimed to synthesize protocol of yoga pranayama's practice through combining yoga pranayama's steps into the new integrated formations of yoga pranayama's steps for adult asthmatic patients as a protocol. Literature review from the last 20 years publication of original trial articles on adult asthmatic subjects from 4 databases: PubMed, Science Direct, EBSCO, and Scopus was conducted. Review and non-trial articles were excluded. Articles were appraised using Joanna Bridge Institute (JBI) critical appraisal tools. There were 4 out of 252 articles which met the criteria and being included in this study. The synthesized protocol resulting 11 pranayama steps in the new synthesized protocol. The regular 13 yoga pranayama steps within 11 pranayama steps based on synthesized protocol takes 30-45min for each session and can be conducted 2-5 times a week for 2-6 months to be able to reveal pulmonary function outcomes.

Body Temperature in Practitioners of a Yoga Breathing Technique Considered to be Heat Generating.

Context:Suryabheda pranayama is traditionally described as “increasing the inner fire” and is believed to be heat generating.Aims:The present study aimed at determining whether the surface body temperature would increase after Suryabheda pranayama practice compared with sitting quietly for the same duration as a control.Materials and Methods:Nineteen participants with experience of Suryabheda pranayama practice (group mean experience ± standard deviation, 30.2 ± 22.8 months) were assessed in 3 sessions on separate days. The sessions were (i) Suryabheda pranayama with physiological locks or breath retention, (ii) Suryabheda pranayama without physiological locks or breath retention, and (iii) quiet sitting (control session). The axillary surface body temperature was monitored in all three sessions before (5 min), during (15 min), and after (5 min) the intervention. Ambient temperature and humidity in the recording cabin used for testing were noted. From the ambient temperature and humidity, the heat index was derivedStatistical Analysis:Repeated measures analyses of variance were performed to compare values before, during, and after the 3 sessions, using SPSS version 24.0.Results:The surface body temperature increased during and after Suryabheda pranayama with physiological locks (P < 0.001; P < 0.001), Suryabheda pranayama without physiological locks (P < 0.01; P < 0.001), and quiet sitting (P < 0.001; P < 0.001) compared to the respective before values.Conclusion:The control (i.e., quiet sitting) and experimental sessions (i.e., suryabheda with locks and suryabheda without locks) showed a comparable increase in the surface body temperature. Hence, the increase in surface body temperature during and after experimental sessions does not appear to be related to the pranayama techniques. The possible factors which may have contributed to increased surface body temperature in the control and experimental sessions have been discussed.

Exploring the Therapeutic Benefits of Pranayama (Yogic Breathing): A Systematic Review.

Background:Pranayama (yogic breathing) has demonstrated numerous beneficial health effects. At present, there are no systematic reviews evaluating the beneficial health effects of pranayama alone as a practice.Aim:The aim of this study is to perform a systematic review about the beneficial health effects of pranayama.Methods:Data were obtained using a stepwise search process by searching the online PubMed, Web of Science, and SciVerse Scopus databases using keywords. Controlled clinical trials in humans, using “Pranayama” as an intervention with an appropriate control group and evaluating health-related outcomes were selected for inclusion.Results:Initial database searching indicated 669 potentially eligible articles, of which 18 studies satisfying the inclusion/exclusion criteria were selected. All were controlled trials, of which 13 were randomized and 1 was a crossover study. Number of participants ranged from 16 to 160, and the duration of pranayama practice varied from 4 days to 6 months. Studies demonstrated a significant effect on cardiorespiratory functions, in patients with bronchial asthma, with the improvement of pulse rate, systolic blood pressure, and respiratory function measurements. Furthermore, reduction in the frequency of attacks, severity, and medication requirement was also observed, with improved quality of life (QOL). In patients with chronic obstructive pulmonary disease, symptom, activity, and impact scores were improved. QOL improvement was also noted in cancer patients.Conclusions:Available evidence on pranayama indicates physiological and psychological benefits. Beneficial effects were mostly observed in patients with respiratory diseases such as bronchial asthma. It also helped those with cancer and cardiovascular disease. However, further high-quality randomized trials are required to provide definitive evidence.

Jala-Bhramari, OM chanting, and Kaivalya: A neuroscience perspective

Bhramari is an ancient technique of the yogic pranayama practice. It has been described in the Vedic-Upanishadic literature. Currently, it is being actively practiced and taught in the yoga classes all over the world. Jala-Bhramari is a new term that I am proposing for doing the classical Bhramari while floating in water on one's back, swimming back-stroke, and while standing or sitting in water with both ears under water, while the face is in the air to breathe and vocalize. With this technique, one can hear the humming sound of Bhramari loud and clear through the water and feel the transmitted biomechanical vibrations in the head, face, chest, spine, and the whole body. It is a unique variation of the Bhramari technique with calming and energizing effects. The OM chanting is another very ancient yogic meditation practice from the Vedic-Upanishadic period. Mandukya Upanishad described this valuable meditative practice in detail and gave its rationale as well as the benefits. With this practice, one can achieve a state of profound stillness, silence, and serenity. One can become Atma-tushta, self-satieted, and Atma-shanta, at peace with self. One can also feel liberated from the stressful burdens of one's body, mind, and ego. Such a state was described as Turiya, the fourth state of consciousness. It is also called Kaivalya or the absolute self-freedom and a feeling of unity with the natural existence. Kaivalya is defined as the holistic state of absolute unity, self-liberation, and timeless serenity. Very few people can achieve such an advanced spiritual state and live a blessed life in nature. However, there have been many examples of sages and enlightened visionaries from India as well as other parts of the world. Most of us live with a limited outlook and an isolated individual perspective in this busy and challenging human world. Yogic meditation is a disciplined and purposeful process of self-discovery, which may lead to great insights and a blissful nondual self-awareness.

Practice of Alternate-nostril Breathing (Anuloma-Viloma Pranayama) Attenuates the Development of Hypertension and Cardiometabolic Dysfunctions During Pregnancy in Women Having Risk Factors for Pregnancy-Induced Hypertension

Background and Objective: The early prediction and prevention of Pregnancy-induced Hypertension (PIH), a common morbid disorder of pregnancy is unsatisfactory. Therefore, in the present study we have investigated the role of alternate-nostril breathing (anulomaviloma pranayama) on cardiometabolic risks and prevention of PIH in women having risks of PIIH. Methods: A total of 148 subjects consisting of study group (n=76): pregnant women having risk factors for PIH and practiced pranayama; and control group (n=72): pregnant women with risk factors for PIH, but did not practice pranayama were recruited from obstetric out-patient department. Spectral analysis of Heart Rate Variability (HRV), autonomic Function Tests (AFTs), lipid profile, markers of insulin resistance, inflammation and oxidative stress were assessed in both groups in all the three trimesters. Results: It was observed that LF-HF ratio, the most sensitive indicator of sympathovagal imbalance was significantly reduced (P<0.001) and was linked to reduction in cardiometabolic risks and prediction of hypertension status in study group subjects following pranayama practice from their 1st trimester compared to control group subjects who did not practice pranayama. Conclusion: Practice of anuloma-viloma pranayama from 1st trimester improves sympathovagal balance, reduces cardiometabolic risks and prevents the development of PIH in later part of pregnancy in women having risk factors for PIH.

Role of Meditation in Prevention of Cardiovascular Diseases: An Analytical Study in Hyper-Reactors of Cold Pressor Test

Living a happy and healthy life on all planes is possible through the unified practice of yoga, pranayama's, exercise, and meditation (dhyana) especially when performed consciously and with awareness. Such mindful meditation when performed on regular basis it helps to relieve stress from body and mind. Hence we undertook the present study to observe the effects of regular Meditation on the hyper reactors of cold pressure test (CPT) to find out their future outcomes in improving the modernized stressful life. After getting ethical approval to the study subjects willing to participate in the study were selected and after performing cold pressor test (CPT) 383 hyper reactors were considered for the guided meditation sessions for 3 month. The sessions were conducted for 10 min both in morning and evening. After completing the session successfully it was observed that nearly 241 (62.83%) previous hyper reactors were turned into hypo reactors. Hence we conclude thatnon pharmacological method like meditation should be encouraged to enhance significant improvements in cardiovascularparameters like systolic and diastolic BP in population having high risk of cardiovascular disease.

NADI SHODHANA PRANAYAMA AND ITS IMPACT ON PARAMETERS OF CARDIOVASCULAR, PULMONARY, AND BRAIN FUNCTIONS

Background: Practice of pranayama has been recognized to control cardiac autonomic status with an improvement in cardio-respiratory functions.&#x0D; Objective: To determine impact of Nadi-shodana pranayama practice for 20 minutes on heart rate, systolic and diastolic blood pressure, peak expiratory flow rate.&#x0D; Methods: Ninety normal healthy subjects aged between 17-20 years of first year MBBS course volunteered for this study out of total 150. Among them 40 were females and 50 were males. They did not have any previous training in Pranayama. All the selected physiological parameters were measured before and after performing ‘Nadi-shodhana Pranayama’. Epi-info 7 was used for analysis.&#x0D; Results: Following nadi-shodhana pranayama a significant decline in basal heart rate and systolic blood pressure was observed. Peak expiratory flow rate was significantly improved (P&lt;0.01). No significant changes in respiratory and other cardiovascular parameters were seen.&#x0D; Conclusion: Nadi-shodhana Pranayama swiftly alters cardiopulmonary response. Further studies on a larger sample size need to illustrate the underlying mechanisms involved in this alteration.&#x0D; Keywords: Nadi-shodhana pranayama, heart rate, blood pressure, peak expiratory flow rate.

Pranayama and hypertension: Need for investigation

Hypertension is an important and growing public health challenge worldwide. Though various studies have been conducted to study effect of particular type of pranayama on hypertension, a combination of various techniques has not been evaluated in this regard. Present study was thus carried to compare levels of hypertension in patients practicing pranayama and those who are not. The experimental group practiced a specially designed pranayama module of practical Pranayama for mild hypertension under expert supervision. Weight and blood pressure of all the patients were measured at the beginning and at the end of every month. Though the average blood pressure increased with respect to increase in physical activity, the difference was not statistically significant in cases and controls. Qualitative analysis of reviews of participants recorded after the completion of workshop revealed that all of them felt relaxed and energized after practice of pranayama. Better control over anger was also mentioned by two participants. All of them said that they will continue to practice of pranayama. Present study noted that the regular practice of yoga and pranayama can be helpful in relaxing the mind of practitioners, thereby making them feel better which, in turn, may prove to be helpful in reducing blood pressure over a period of time. Keywords: Blood pressure, Hypertension, pranayama.

Investigation on yin meditation and pranayama practices on life satisfaction among private teachers

The purpose of the present study was to investigate the study on investigation on yin meditation and pranayama practices on life satisfaction among private teachers. To achieve the purpose of the study thirty private school teachers were selected from Karaikudi, Tamilnadu, India during the year 2019. The subject’s age ranges from 25 to 35 years. The selected students were divided into two equal groups consists of 15 subjects each namely experimental group and control group. The experimental group underwent a yin meditation and pranayama practices programme for six weeks. The control group was not taking part in any training during the course of the study. Life satisfaction was taken as criterion variable in this study. The selected subjects were tested on Life satisfaction was measured through perceived scale. Pre-test was taken before the training period and post- test was measured immediately after the six-week training period. Statistical technique‘t’ ratio was used to analyse the means of the pre-test and post test data of experimental group and control group. The results revealed that there was a significant difference found on the criterion variable. The difference is found due to yin meditation and pranayama practices given to the experimental group on Life satisfaction when compared to control group.

Yoga as a Holistic Treatment for Chronic Illnesses: Minimizing Adverse Events and Safety Concerns.

OPINION article Front. Psychol., 02 April 2019Sec. Psychology for Clinical Settings Volume 10 - 2019 | https://doi.org/10.3389/fpsyg.2019.00661

Effect of Short Term Pranayama on Cardiovascular Autonomic Function in Hypothyroidism

Introduction Hypothyroidism is defined as a clinical state resulting from insufficient secretion of thyroid hormone from thyroid gland due to some structural or functional impairment of thyroid hormone production. Since Pranayama have proven to have beneficial and therapeutic effects, in normal and diseased states alike, we plan to study the effects of short term (1 month) practice of pranayama on cardiovascular autonomic function in hypothyroid patients. Materials and Method The present study was conducted on 50 volunteers’ in between 18-30yrs of age. After obtaining ethical clearance from the institutional Human Ethics Committee. Inclusion criteria consisting of 18–30 years of aged women, newly diagnosed hypothyroidism. Pregnant or breast-feeding, addicted to alcohol or drugs, those who are already practicing pranayama was the criteria to exclude the patients. Results Parasympathetic tests, the delta heart rate in deep breathing test and Valsalva ratio were increased in both groups however the increase in delta heart rate in deep breathing test in PG, CG were 31.13%, 16.39% and valsalva ratio in PG, CG were 8.11% and 4.23 respectively. The reduction diastolic blood pressure change in hand grip test was 19.52% in PG and 6.21% in CG. In cold pressor test, diastolic blood pressure was reduced by 12.34% in PG and 7.75% in CG. Conclusion The results of this study demonstrate that regular practice of pranayama in addition to standard medical therapy is more beneficial to improve cardiovascular autonomic function in hypothyroid patients.

Effect of Yoga on Respiratory Endurance Test in Medical Students

Introduction Yogic practices can be considered to be a very good exercise for maintaining proper health and also has a profound effect on the lung functions of an individual. They are also used as psycho-physiological stimuli to increase the physiological functions and human performance. The present work is undertaken as there was no reported data on comparison of pranayama & suryanamaskar practitioners in various pulmonary endurance functions. Materials & Method The present study was conducted at MNR Medical College & Hospital, Sangareddy. The Institute Ethical Committee approved the study protocol. Informed consent was taken from all the subjects. The study was conducted with 80 subjects (aged between 18 to 20 years), under the supervision of a qualified yoga trainer. Inclusion Criteria: Medical students of age between 18–20 years, Only volunteers who are interested in practicing Yoga, Non alcoholic & non smokers. Exclusion criteria: Previous experience of yoga training and physically challenged persons. Results The MVV, 40 mm endurance and chest expansion were significantly increased (p<0.005) in the pranayama group (Group-II) and suryanamaskar group (Group-III). But the RR was significantly decreased (p<0.005) in pranayama (Group-II), suryanamaskar (Group-III) and combined group (Group-IV) than control group (Group-I), (p<0.005). Conclusion The regular practice of pranayama and Suryanamaskar practice induces more beneficial effects than physical exercise which mostly affects skeletal muscles. To meet the modern life style which is full of challenges and stress, an all-round personality development has become mediatory for the student, this aspect of relaxation and detachment is lacking in our education system and it is this new dimension (yoga) that needs to be added to the curriculum.

Tirumūlar on evaluating the qualitative standard of the pace of exhaling breath in pranayama practitioners

Tirumūlar's Tirumantiram is the earliest known Tamil treatise on yoga, in which 14 poems are dedicated to the practice of pranayama. These poems give a detailed insight on the methods and benefits of pranayama. The purpose of the study is to advance ideas related to pranayama by proposing a test to identify the stages of progression of a pranayama practitioner. The proposed test is based on the method prescribed in the poems of pranayama in Tirumantiram on evaluating the qualitative standard of the pace of exhaling breath in pranayama practitioners. The verse 567 from the research edition of Tirumantiram critically edited by Annamalai was selected for decoding in which the highest quality standard for the three phases of breath in a pranayama cycle, namely Pūraka (inhalation), Kumbhaka (retention) and Rēsaka (exhalation) is described. On the highest quality standard of Rēsaka, Tirumūlar says 'the exhaling breath should not cause flutters in powder of bran kept nearby'. The description exhibits a method to visually evaluate the pace of exhaling breath by observing its impact on powder of bran. Tirumūlar's ideology on “the exhaling breath and its impact on rice bran powder” could be developed in the name of 'Bran test' to identify the stages of progression of a pranayama practitioner.

Effect of Short Term Pranayama on Perceived Stress, Sleep Quality, Heart Rate, and Blood Pressure

Background Pranayama (breathing exercises), involves manipulation of breath, consists of three phases: “Puraka” (inhalation), “kumbhaka” (retention) and “rechaka ” (exhalation) that can be either fast or slow. Among all yogic practices pranayama is simplest to learn and to practice regularly in daily life. So a study was conducted to explore whether pranayama practiced alone over a short duration, has any tangible effect on stress, sleep, and cardiovascular parameters Objectives To evaluate the effect of short term practice of pranayama on Perceived Stress, Sleep Quality, Heart rate & Blood Pressure. Materials and method 40 healthy subjects in the age group of 19–61 years were recruited in pranayama centers, prior to enrollment in pranayama course. Their HR, BP were recorded and they answered Perceived Stress Scale & Pittsburg Sleep Quality Questionnaire on the 1st day of enrollment. Then they practiced pranayama under supervision for 20 days, at the end of which HR, BP were recorded and they answered the same questionnaires. Data was statistically analyzed using students ‘t’ test, with P value <0.05 taken to be statistically significant. Results Practicing pranayama for 20 days significantly (p<0.05) decreased stress, systolic & diastolic blood pressure, improved sleep quality. Heart rate changes were insignificant (p=0.9). Conclusion Pranayama alone when practiced even over a short term, significantly reduces perceived stress, improves sleep quality, and decreases blood pressure.

Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama.

The locus coeruleus (LC) has established functions in both attention and respiration. Good attentional performance requires optimal levels of tonic LC activity, and must be matched to task consistently. LC neurons are chemosensitive, causing respiratory phrenic nerve firing to increase frequency with higher CO2 levels, and as CO2 level varies with the phase of respiration, tonic LC activity should exhibit fluctuations at respiratory frequency. Top-down modulation of tonic LC activity from brain areas involved in attentional regulation, intended to optimize LC firing to suit task requirements, may have respiratory consequences as well, as increases in LC activity influence phrenic nerve firing. We hypothesize that, due to the physiological and functional overlaps of attentional and respiratory functions of the LC, this small neuromodulatory nucleus is ideally situated to act as a mechanism of synchronization between respiratory and attentional systems, giving rise to a low-amplitude oscillation that enables attentional flexibility, but may also contribute to unintended destabilization of attention. Meditative and pranayama practices result in attentional, emotional, and physiological enhancements that may be partially due to the LC's pivotal role as the nexus in this coupled system. We present original findings of synchronization between respiration and LC activity (via fMRI and pupil dilation) and provide evidence of a relationship between respiratory phase modulation and attentional performance. We also present a mathematical dynamical systems model of respiratory-LC-attentional coupling, review candidate neurophysiological mechanisms of changes in coupling dynamics, and discuss implications for attentional theory, meditation, and pranayama, and possible therapeutic applications.

Effect of pranayama on respiratory muscle strength in chronic asthmatics

Background: Pranayama is a breathing technique that produces many systemic and psychological effects in the body, specifically on the respiratory system. It is also an art which controls the life force of breath. Aims and Objectives: The current study is designed to assess the effect of pranayama on respiratory muscle strength of chronic asthmatics. Materials and Methods: This study is designed to observe the measurement of maximum inspiratory pressure (MIP) and maximum expiratory pressure (MEP) in asthma patients before and after Pranayama practice. Maximum respiratory pressure is one of the important methods of diagnosing respiratory muscle dysfunction. The study group consisted of 100 asthmatics. The participants were asked to undergo Pranayama training for 30 min daily, for 12 weeks. In the beginning of the course, the first phase of the recording was done and the second phase was done after 12 weeks of the regular pranayama practice. Result: The results showed statistically significant improvement in MIP from 64.08 ± 8.162 to 70.38 ± 6.169 and MEP from 107.92 ± 9.897 to 113.68 ± 8.767 in asthma patients after pranayama. Conclusion: The current study shows that pranayama has a positive effect on respiratory system with evidence of improvement in respiratory muscle strength.

Implication of Asana, Pranayama and Meditation on Telomere Stability.

Telomeres, the repetitive sequences that protect the ends of chromosomes, help to maintain genomic integrity and are of key importance to human health. Telomeres progressively shorten throughout life and a number of studies have shown shorter telomere length to be associated with lifestyle disorders. Previous studies also indicate that yoga and lifestyle-based intervention have significant role on oxidative DNA damage and cellular aging. However, very few publications investigate telomere stability and its implication from the point of view of asana, pranayama, and meditation. In this context, a review was conducted to systematically assess the available data on the effectiveness of asana, pranayama, and meditation in maintaining telomere and telomerase. Literature search was performed using the following electronic databases: Cochrane Library, NCBI, PubMed, Google Scholar, EMBASE, and Web of Science. We explored the possible mechanisms of how asana, pranayama, and meditation might be affecting telomere length and telomerase. Moreover, results showed that asana and pranayama increase the oxygen flow to the cells and meditation reduces the stress level by modulating the hypothalamic–pituitary–adrenal axis. Summing up the result, it can be concluded that practice of asana, pranayama, and meditation can help to maintain genomic integrity and are of key importance to human health and lifestyle disorders.

Effect of Pranayama on respiratory endurance in young adults

Background: Pranayama is an integral part of Yoga with proven health benefits. Pranayama involves controlled breathing exercises and isometric contraction of respiratory muscles which have a major role in strengthening the respiratory muscles and improving respiratory endurance. Aims and Objectives: The present study was undertaken to find out whether the practice of Pranayama regularly for a significant duration increases respiratory endurance. Materials and Methods: Maximum respiratory pressures (maximum expiratory pressure [MEP] and maximum inspiratory pressure [MIP]), breath holding time after expiration (BHTe) and after inspiration (breath holding time after inspiration [BHTi]) were recorded and 40 mmHg test was performed in 53 subjects before start of study and after 12 weeks of Pranayama practice. The descriptive statistics were used, i.e. mean and standard deviation for describing the parameters. Paired t-test was used to compare the MEP, MIP, BHTe, BHTi, and 40 mmHg test results before and after study. P < 0.05 was considered statistically significant. Results: There was a significant increase in MEP and MIP by 37% and 26%, respectively (Z = 28.19, P < 0.001 for MEP and Z = 19.06, P < 0.001 for MIP). BHTe and BHTi also showed statistically significant increase by 38% and 46%, respectively (Z = 32.24, P < 0.001 for BHTe and Z = 32.33, P < 0.001 for BHTi). 40 mmHg test showed a 50% increase after 12 weeks training. Conclusion: The current study indicates that practice of Pranayama regularly increases the strength of respiratory muscles and improves respiratory endurance.