Yoga Breathing Practices Research Articles

Yoga-based counselling module as an integrated yoga therapy to manage substance use disorder: A developmental and feasibility study

Objective: To develop, validate, and assess the feasibility of an Integrated Yoga Module for Substance Use Disorder (IYMSUD) which includes Yoga-Based Counselling (YBC). Method: Phase 1 involves developing IYMSUD through a systematic literature review following the Preferred Reporting Items for Systematic Reviews and Meta-Analysis guidelines. Several databases were searched using relevant keywords. Studies were coded and qualitatively analyzed using the inductive thematic approach. Additionally, Yoga experts were interviewed, their input was recorded, transcribed, coded, and qualitatively analyzed to identify themes related to YBC and Substance Use Disorder (SUD). Phase 2 utilized the Delphi method with three iterations involving 17 experts to validate IYMSUD. Items with a Content Validity Ratio (CVR) score of 0.99 and above were retained. In Phase 3, IYMSUD was administered for 8 weeks on 12 participants following a residential 12 step program. Findings: After reviewing 24 articles and expert interviews in Phase 1, YBC themes were identified to develop IYMSUD. In Phase 2, IYMSUD, incorporating yoga theory, postures, breathing practices, relaxation, advanced techniques, and YBC, met high-quality standards and was deemed feasible for implementation by the experts. In Phase 3, all yoga participants perceived IYMSUD to be satisfactory, feasible, and culturally appropriate and reported no adverse effects. Significant improvements post-intervention were observed in Body Mass Index (p<0.001), Vedic personality traits (p=0.014), global health (p=0.008), psychological domain (p=0.002), and environmental domain (p=0.011) of quality of life. Novelty: This pioneering study empirically integrates yogic counselling into a systematic approach, and shows its validity and feasibility. It could serve as an adjunct treatment for SUD. Keywords: Addiction, Yoga, Psychology, Yoga-based counseling, Feasibility study

Erratum: Breath characteristics in four volitional yoga breathing practices

Erratum: Breath characteristics in four volitional yoga breathing practices

Cardiorespiratory Effects of Yogic Versus Slow Breathing in Individuals with a Spinal Cord Injury: An Exploratory Cohort Study.

Background: An intricate physiological and pathophysiological connection exists between the heart and lungs, which is especially important in individuals with spinal cord injury (SCI). While an exercise intervention may seem the best approach to leverage this relationship, the prior work has shown that, despite numerous health benefits, regular exercise training does not improve cardiorespiratory control in individuals with SCI. Breath training presents an alternative intervention that is uniquely accessible, with yogic breathing directly engaging linked fluctuations in respiration and cardiovascular control. In addition, there is evidence across a range of populations that regular yogic breathing reduces cardiovascular disease risk. It is possible that the chronic decrease in breathing frequency associated with regular yogic breathing, rather than the specific yogic breathing techniques themselves, is the primary contributor to the observed risk reduction. Methods: Therefore, in 12 individuals with traumatic SCI from C4 to T8, the authors compared Unpaced and conventional 0.083 Hz (Slow) paced breathing with various yogic breathing techniques including: (1) inspiratory-expiratory breath holds (i.e., Kumbhaka or "Box Breathing"), (2) extended exhalation (1:2 duty cycle), and (3) expiratory resistance via throat constriction (i.e., Ujjayi). Beat-to-beat heart rate and blood pressure were measured as well as end-tidal CO2 and O2 saturation were measured. Statistical analysis was performed using a one-way repeated-measures analysis of variance with post hoc pairwise t tests corrected for multiple comparisons. Results: As expected, all slow breathing patterns markedly increased respiratory sinus arrhythmia (RSA) compared with Unpaced in all (n = 12) individuals. More importantly, Ujjayi breathing appeared to improve ventilatory efficiency over Unpaced breathing in individuals with SCI by increasing O2 saturation (97.6% vs. 96.1%; p = 0.042) and tended to decrease end-tidal CO2 (32 mmHg vs. 35 mmHg; p = 0.08). While other slow breathing patterns demonstrated similar effects, only Ujjayi improved RSA while increasing heart rate and improving ventilatory efficiency. Conclusions: Hence, slow breathing per se can result in important cardiorespiratory changes, but the yogic breathing practice of Ujjayi, with glottic throat resistance, may hold the greatest promise for improving cardiorespiratory control in individuals with SCI (CTR ID No. NCT05480618).

Traditional Nostril Yoga Breathing Practices and Oxygen Consumption: A Randomized, Cross-over Study.

Traditional yoga texts describe "cross nostril breathing," with inhalation and exhalation through different nostrils. Previous research reported no clear differences in oxygen consumption during uninostril breathing (i.e., inhalation and exhalation through the same nostril), hence not supporting right and left uninostril breathing as activating or relaxing, respectively, with no research on oxygen consumed in "cross nostril breathing." Oxygen consumed during "cross nostril breathing" was measured in healthy participants (n = 47, males, 26.3 ± 6.4 years). Five sessions (viz., right nostril inspiration yoga breathing [RNIYB], left nostril inspiration yoga breathing [LNIYB], alternate nostril yoga breathing [ANYB], breath awareness (BAW), and quiet rest (QR) were conducted on separate days in random order. Sessions were 33 min in duration with pre, during, and post states. Volume of oxygen consumed (VO2) and carbon dioxide eliminated (VCO2) increased during RNIYB (9.60% in VO2 and 23.52% in VCO2), LNIYB (9.42% in VO2 and 21.20% in VCO2) and ANYB (10.25% in VO2 and 22.72% in VCO2) with no significant change in BAW and QR. Diastolic blood pressure decreased during BAW and QR and after all five sessions (P < 0.05; in all cases). All comparisons were with the respective preceding state. During the three yoga breathing practices, the volume of oxygen consumed increased irrespective of the nostril breathed through, possibly associated with (i) conscious regulation of the breath; (ii) attention directed to the breath, and (iii) "respiration-locked cortical activation." Restriction of the study to males reduces the generalizability of the findings.

Effects of residential Yoga therapy on blood pressure and body mass index in women with hypothyroidism and obesity: A retrospective study

Abstract Background: Hypothyroidism is a highly prevalent endocrine disorder among women of reproductive age. Patients with hypothyroidism often develop obesity, which further increases the risk of hypertension and cardiovascular disease. Yoga has positive effects on hypothyroidism indices. Aim: This retrospective study evaluates the effects of a two-week residential Yoga intervention on blood pressure and body mass index (BMI) among women with hypothyroidism and obesity. Materials and methods: Data of 98 females with a clinical diagnosis of hypothyroidism and obesity, aged between 18 and 60 years, who received two weeks of residential Yoga intervention between 2013 and 2020 at Swami Vivekananda Yoga Anusandhana Samsthana, Bengaluru, India, was retrieved retrospectively. The residential Yoga intervention consisted of integrated Yoga sessions, breathing practices, devotional sessions, a simple and wholesome diet, and educational sessions every day. Data on systolic blood pressure, diastolic blood pressure, and body mass index (BMI) were analyzed. Records of patients with cardiac disease, cardiorespiratory compensatory disease, hypertension, or patients on antihypertensive drugs were excluded. Results: There was a significant decrease in systolic blood pressure, diastolic blood pressure, and BMI at two weeks compared to baseline. Conclusion: A two-week residential Yoga intervention has a positive impact on blood pressure and BMI in women with hypothyroidism and obesity. Future randomized controlled trials with larger samples and long-term follow-ups are warranted.

Effects of Yogic Breathing Techniques on Respiratory Function and Breathing Patterns at High Altitude

Background: Practices involving resistive breathing have been shown to enhance endurance and performance in competitive athletes. However, there is still little research on how pranayama or yogic breathing techniques (YBP) might help professional athletes improve their respiratory endurance and performance. Aim: The objective of the current research was to assess how yoga breathing practices affected competitive athletes’ respiratory function. Methodology: A total of 60 (30 male and 30 female) athletes were included and were divided into two groups; control and experimental. 30 individuals were randomly assigned in both the groups. The experimental group received daily instruction in yogic breathing techniques for one hour for six months. The control group received the same daily schedule (normal exercise). Various anthropometric measurements and spirometry measurements such as FVC, FEV1, PEFR, and the FEV1/FVC ratio both before and after yoga intervention in both the groups were measured. Result: The result showed significant increase in FVC level in control (3.51L) and experimental group (3.64L) P&lt;0.05). A significant increase in FEV1 (3.43L) and PEF (534.18L/s) levels were also observed post-test of experimental groups (P&lt;0.05), whereas the increase was non-significant in control group (P&gt;0.05). Non-significant results were also observed in FEV1/FVC ratio in both control and experimental group (P&lt;0.05). Conclusions: At high altitudes, yoga practices may beneficial for athletes in bringing about favorable psychological changes among low landers athletes.

Breath characteristics in four volitional yoga breathing practices

Breath characteristics in four volitional yoga breathing practices

An Observational Study on the Effect of Yoga and Sudarshan Kriya in Type 2 Diabetes Mellitus Patients.

IntroductionOne of the major health problems in many countries including India is type 2 diabetes. Yoga is being explored as an alternative therapy for the management of diabetes.MethodsAmong the total of 137 participants who successfully completed the ‘Living Well’ workshop by the Art of Living, 84 with type 2 diabetes were assessed for change in random blood sugar levels, systolic and diastolic blood pressure levels (SBP/DBP), and pulse rate over seven days. In the Living Well workshop, the participants performed a comprehensive Yogic Breathing Program that included yogic movements and postures (Asana), relaxation practice, three-stage Pranayama, Sudarshan Kriya Yoga (SKY), breathing techniques, and discussion of stress relieving principles over those seven days. The parameters were recorded at the time of enrollment and after the completion of seven days of the workshop.ResultsThere was a greater (p<0.05) percent reduction in the mean blood sugar level in diabetics as compared to non-diabetic individuals. However, the reduction in SBP and DBP were similar (p>0.05) in diabetics and non-diabetics. The percent reduction in the pulse rate however was greater (p<0.05) in diabetics than non-diabetics.ConclusionComprehensive yogic breathing practices comprising SKY may be beneficial in patients with type 2 diabetes mellitus.

Impact of yoga breathing and relaxation as an add-on therapy on quality of life, anxiety, depression and pulmonary function in young adults with bronchial asthma: A randomized controlled trial

BackgroundThe impact of combinations of yogic practices on bronchial asthma have been studied. Such yoga modules tend to be too lengthy for comfortable practice long-term, giving high dropouts. Returning to conventional medicine despite improvement is common. This study tested a shorter, easier yoga routine to improve asthma condition. Material and methodsSixty young adults aged 18-30 years diagnosed with bronchial asthma of mild to moderate severity were randomly assigned to the Yoga Group, add-on yoga therapy and continuing prescribed medication, or the Control Group, continuing prescribed medication only. Measurements on days 0 and 90, included Asthma Quality of Life Questionnaire, Hamilton Anxiety Rating Scale, Beck’s Depression Inventory and Pulmonary Function Tests. The yoga therapy module, practised 30 mins daily, included four kinds of yoga breathing practices, and ended with guided relaxation. ResultsAll Asthma Quality of Life subdomains improved greatly for the Yoga Group as did Hamilton Anxiety and Becks Depression Inventory scores, t statistics were high (40 -75), all p<.0001. Pulmonary Function also improved greatly in all variables, with smaller t statistics from 2 to 14. The Control Group showed some small improvements. Differences observed in scores were highly significant, with large effect sizes. Finally, no dropouts occurred. DiscussionZero dropouts represents an unprecedented result. The yoga module was completely acceptable to participants, Yoga Group improvements were highly significant. The study indicates that the new yoga module effectively improves quality of life, levels of anxiety, depression and pulmonary function in young adults with above-stated bronchial asthma.

P300 Following Four Voluntarily Regulated Yoga Breathing Practices and Breath Awareness.

Attention was influenced by yoga breathing in previously published research. Each yoga breathing practice uniquely modifies specific breath characteristics. Differences in the study designs, assessment methods and interventions resulted in difficulty in comparing effects between yoga breathing practices. This study aimed (i) to compare four yoga breathing practices on attention using an auditory oddball task and (ii) to determine cardiac autonomic activity associated with attention using heart rate variability. P300 event related potential was recorded simultaneously with heart rate variability before and after 18-minute periods each of (i) high frequency yoga breathing (with increased breath frequency), (ii) bellows yoga breathing (with increased depth of respiration), (iii) alternate nostril yoga breathing (with alternate nostril patency), (iv) bumblebee yoga breathing (with prolonged exhale), (v) breath awareness (with attention to the breath) and (vi) quiet seated rest as control in 38 yoga experienced males (average age ± SD; 24.08 ± 4.01 years). The six sessions were on separate, randomly allocated days. The P300 peak amplitude recorded at Pz was significantly increased after four yoga breathing practices (Bonferroni adjusted post-hoc tests, repeated measures ANOVA). No significant changes were noted in heart rate variability following yoga breathing or control sessions. These findings suggest that the four yoga breathing practices increase the attentional neural resources engaged for this auditory oddball task, irrespective of the characteristic of breath uniquely regulated in the four yoga breathing practices.

Evaluation of the Effect of Left Nostril Breathing on Cardiorespiratory Parameters and Reaction Time in Young Healthy Individuals

Background: Pranayama, a yogic breathing practice, produces several physiological responses in healthy individuals. Hypertension is a critical and booming public health challenge all over the world. Yoga is one of the effective methods to reduce blood pressure (BP) and pulse rate (PR).Objective: To evaluate the effect of left nostril breathing (LNB) exercise on cardiorespiratory parameters and reaction time (RT) in young healthy individuals.Materials and methods: In this study, 106 young healthy individuals between 18 and 25 years of age were included. The systolic blood pressure (SBP), diastolic blood pressure (DBP), pulse rate (PR), respiratory rate (RR), vital capacity (VC), peak expiratory flow rate (PEFR), and reaction time (RT) of volunteers were recorded at baseline (before exercise) and after two weeks of left nostril breathing exercise performed 45 minutes daily.Results: There was a significant reduction in SBP (126.64 ± 15.51 mmHg versus 116.29 ± 11.91 mmHg; Cohen’s d (effect size): 0.87; p < 0.0001)), DBP (76.57 ± 14.87 mmHg versus 71.07 ± 11.39 mmHg; Cohen’s d: 0.48; p < 0.0001), PR (85.32 ± 15.44/minute versus 81.77 ± 13.02/minute; Cohen’s d: 0.27; p < 0.0001), and RR (14.26 ± 2.15/minute to 13.17 ± 2.03/minute; Cohen’s d: 0.54; p < 0.0001). A significant increase was observed in VC (3.42 ± 0.62 versus 3.67 ± 0.65; Cohen’s d: 0.39; p < 0.0001) and PEFR (467.81 ± 46.66 versus 498.29 ± 51.50; Cohen’s d: 0.59; p < 0.0001). There was a significant decrement in auditory reaction time (ART) (164.36 ± 27.20 ms versus 143.84 ± 20.32 ms; Cohen’s d: 0.85; p < 0.0001) and visual reaction time (VRT) (190.25 ± 31.48 ms versus 163.75 ± 21.72 ms; Cohen’s d: 0.98; p < 0.0001). There was no significant change in maximum heart rate (MHR) after cardiorespiratory activity (CRA) (p > 0.434).Conclusion: Left nostril breathing is associated with a decrease in cardiovascular parameters and an increase in VC and PEFR. This technique may be useful for putting up a fight against the stress and strain of daily life. This simple exercise may also be a beneficial adjuvant to pharmacological therapy in hypertensive patients.

A Comparison of Practice Guidelines for Yoga Breathing from the Traditional Texts and PubMed-Indexed Research

Volitional yoga breathing techniques influence several physiological functions depending on the changes made in depth of breathing, relative duration of exhalation to inhalation, and breath frequency. The practice guidelines for three routinely practiced and researched yoga breathing practices (bhastrika pranayama [bellows breath], bhramari pranayama [bee breath], and kapalabhati pranayama [breath of fire]) were compared between the traditional written texts (i.e., Hatha Yoga Pradipika, Gheranda Samhita) and published research indexed in PubMed (a total of 73 studies; 25 on bhastrika pranayama, 17 on bhramari pranayama, and 31 on kapalabhati pranayama). We compared the specifications for posture, time of day, location, and duration of practice; frequency, depth, and holding (kumbhaka) of the breath; speed and/or force and right or left nostril use for inhalation and exhalation; duration of inhalation relative to exhalation; thoracic or diaphragmatic breathing (or comparable terms in the traditional texts); mental state; physiological locks (bandhas) ; and hand gestures (mudras). Differences between the practice guidelines in the traditional texts and published research with respect to the depth of b reathing (bhastrika pranayama), relative breath phase duration (bhramari pranayama), and breath frequency (kapalabhati pranayama) are presented despite the findings being restricted to published studies from a single bibliographic database. Differences in the way yoga breathing is practiced could influence the physiological effects obtained, and differences between methods reported in published studies could make it difficult to summarize the effects of yoga breathing practice across studies.

Positive Impact of Sudharshan Kriya Pranayam on Occupational Stress and Wellness

“Health for All” is the goal promoted since 1977 by the World Health Organization (WHO). Stresses of modern living and work life have induced several symptoms of psychopathology among people from various walks of life. Consequences of stress affects people psychologically, physiologically and behaviorally which adversely affects their work-life balance. The Sudharshan Kriya Pranayama of the ‘Art of Living’ center at Bengaluru, India is a potent and effective method to counterbalance the effects of stress and enhance wellness. An extremely unique yogic breathing practice is Sudharshan Kriya Yoga which involves various kinds of breathing patterns that alternate between slow and relaxing to quick and stimulating. One hundred senior officers of the Government of India of different Ministries / Departments participated in the experiential learning workshop at the Art of Living centre at Bengaluru for the programme ‘Building Competencies for Personal Excellence’ in 2021. The participants practiced the Sudharshan Kriya Yoga for about two months. The feedback from the officers were collected and the same were analysed. It was seen that due to the practice of Sudharshan Kriya Yoga the heightened flow of energy between the mind and the body led to stress reduction and wellness among the senior government officers. Through the practice of Sudharshan Kriya Yoga the RSA (Respiratory Sinus Arrhythmia) was enhanced by calming down the participants. Other notable impacts of Susharshan Kriya are better sleep quality, trauma reduction and cortisol (stress hormone) regulation in the body. The participants were less reactive to provocation and there were fewer instances of anger outbursts. Cognitive functioning was enhanced which led to a balanced approach to social and interpersonal relationships leading to better coping with occupational stress, greater subjective well-being, increase in wellness and better adaptation to the pressures and stressors of life.

Volitional Yoga Breathing Influences Attention and Anxiety: An Exploratory Randomized Crossover Study

Background: Previous studies assessed yoga breathing practices individually. This exploratory, randomized crossover study assessed attention and anxiety following four yoga breathing practices, breath awareness, and quiet seated rest. Materials and Methods: Thirty-eight male volunteers between 20 and 37 years (group mean age ± SD; 24.08 ± 4.01 years) were assessed in six sessions in random order (www.randomizer.org) on separate days. The sessions were: (i) alternate nostril yoga breathing, (ii) bellows yoga breathing, (iii) bumblebee yoga breathing, (iv) high-frequency yoga breathing, (v) breath awareness, and (vi) quiet seated rest. The sessions were for 18 min each. Six letter cancellation test (SLCT) and Spielberger’s State Trait Anxiety Inventory-state (STAI-s) were administered pre and post each session. Data analysis used general linear mixed model analysis, with fixed effect of states (pre and post) and sessions. Results: A significant main effect of states was observed on total attempted (F_1,407 = 5.374, p = 0.021) and net attempted scores (F_1,407 = 6.178, p = 0.013) of the SLCT, with a significant increase in scores following high-frequency yoga breathing (p_adj = 0.031 for total attempted scores; p_adj = 0.029 for net attempted scores). Also, a significant main effect of states on STAI-s scores was observed (F_1,407 = 33.979, p < 0.001), with a significant decrease in scores following alternate nostril yoga breathing (p_adj = 0.001), bellows yoga breathing (p_adj = 0.008), bumblebee yoga breathing (p_adj = 0.002), and high-frequency yoga breathing (p_adj = 0.042) compared to the corresponding pre state. There was a significant main effect of sessions (F_5,407 = 3.043, p = 0.010) on STAI-s scores, with scores post alternate nostril yoga breathing significantly lower than post breath awareness (p_adj = 0.037). Conclusion: Following high-frequency yoga breathing sustained attention was better than before while state anxiety decreased in post-pre comparisons of alternate nostril yoga breathing, bellows yoga breathing, bumblebee yoga breathing, and high-frequency yoga breathing. The differences between breathing practices may be due to differences in degree of volitional regulation of breathing and in the breath patterns modified volitionally. The generalizability of the findings was limited by including an all male, yoga experienced sample. Future research should include participants of both genders and could include different levels of yoga experience, with assessments including objective measures of attention and anxiety.

Association Between Sudarshan Kriya Yoga and Healthy Lifestyle Practices Among Working Adults: A Cross-Sectional Study from Singapore.

Objectives: There is a paucity of research on the association between yogic breathing and healthy lifestyle factors in working adults. Also, there is very little information about the frequency of yogic breathing practice and its benefits. The authors investigated the relationship between Sudarshan Kriya Yoga (SKY) frequency and the likelihood of leading a healthier lifestyle among practitioners and nonpractitioners. Design: Cross-sectional investigation on non-SKY and SKY practitioners, SKY was categorized into non-, monthly, weekly, and daily practitioners. Confounding variables included age, gender, ethnicity, marital status, and education level. A multivariate logistic regression model was used to compare practice frequencies with the odds of having a healthier lifestyle. Settings: Community centers, community events, workplaces, and universities throughout Singapore Subjects: Of the 531 working adults (54.8% female), 50.1% had a healthier lifestyle ≥ 4 healthy lifestyle factors). Outcome Measure: Having a healthier lifestyle was defined as having ≥ 4 healthy lifestyle factors out of seven (smoking, alcohol, diet, exercise, sleep, stress, and weight). Results: Multivariate analysis demonstrated that those who practiced SKY ≥ 4 days/week had significantly higher odds of having a healthier lifestyle (odds ratio = 3.62; 95% confidence interval = 2.10-6.23). The p for trend analysis demonstrated that as the frequency of practice increased the likelihood of having a healthier lifestyle also increased ( p < 0.001). Conclusion: The practice of yogic breathing may promote a healthier lifestyle in working adults. Further experimental and longitudinal investigations are warranted.

Effectiveness of Interventions Based on Yogic Breathing Practices (IB-YBP) on Substance Use Disorders—A Systematic Review of the Randomized Control Trials and Quasi-Experimental Trials

Introduction Interventions based on Yogic Breathing Practices (IB-YBP) have shown promising results for substance use disorders (SUD). Research in this area is methodologically heterogeneous and only a few, but restricted, systematic reviews are available. The current systematic review aims to assess the effectiveness of IB-YBP for SUD. Materials and Methods: PubMed, Cochrane’s Library, EBSCO-Medline, and Google Scholar databases were searched for the randomized- (RCTs) and quasi-randomized trials. Research involving participants with SUD, of either gender or any age, assessing the effectiveness of the IB-YBP either as a standalone intervention or as an adjuvant to standard treatment versus standard pharmacological/non-pharmacological treatment or no-intervention control were included. Studies having participants with co-morbid psychiatric illness and interventions not having IB-YBP as the predominant component were excluded. Results: The initial literature search yielded 396 articles and upon screening, only 14 studies were found eligible for this review. Most studies have researched IB-YBP as an adjunct to the standard treatment for SUD. Evidence for the effectiveness of IB-YBP is mostly available for tobacco and opioid use disorders, though only for short-term outcomes; however, literature is scarce for alcohol- and cocaine-use disorders. This review documented the effectiveness of the IB-YBP for substance use-related outcome parameters such as abstinence, quality of life (QoL), mood, craving, and withdrawal symptoms. Conclusion: IB-YBP may be an effective adjuvant to standard treatment for various SUD. However, more research is required to compare its effectiveness with standard treatment, and assessing its long-term efficacy, for it to be strongly recommended as a treatment strategy.

Association Between Yogic Breathing Practice With Perceived Impact of COVID-19: A Cross-Sectional Study From India.

The entire world stood still when the novel coronavirus struck wrath, disrupting the psychological and socioeconomic lives of mankind. Coronavirus disease 2019 created a disastrous impact globally, mimicking a war-like situation. India witnessed extensive lockdown, aimed at limiting the transmission of infection by reducing human contact. This uncertain situation sowed fear and anxiety in the minds of the population, affecting their mental well-being. People are trying to cope with the double whammy of spiking infections and economic instability due to halted businesses. This study attempts to capture the prevalent stress and anxiety in the general population and to highlight the differences in coping with stress and anxiety between the yoga and non-yoga practitioners. Rhythmical yogic breathing, Sudarshan kriya yoga, has shown several beneficial effects in alleviating anxiety, depression, and posttraumatic stress. The observations from this study strengthens the evidence that yoga is effective to maintain mental well-being even during unusual times.

Body Temperature and Energy Expenditure During and After Yoga Breathing Practices Traditionally Described as Cooling.

BackgroundIn traditional yoga texts, sheetali and sitkari pranayamas are described as cooling. The present study was aimed at recording the surface body temperature, oxygen consumed, and carbon dioxide eliminated before, during, and after performance of sheetali and sitkari pranayamas.Material/MethodsSeventeen healthy male volunteers with ages between 19 to 25 years (average age 20.7±1.8 years) were assessed in 4 sessions, viz. sheetali pranayama, sitkari pranayama, breath awareness and quiet lying, on 4 separate days, in random sequence. The axillary surface body temperature (TRUSCOPE II, Schiller, China) and metabolic variables (Quark CPET, COSMED, Italy) were recorded in 3 periods: before (5 minutes), during (18 minutes), and after (5 minutes), in each of the 4 sessions. The heat index was calculated in the before and after periods, based on recordings of ambient temperature and humidity. Data were analyzed using SPSS (Version 24.0).ResultsBody temperature increased significantly during sheetali and sitkari (p<0.05, p<0.01; respectively) while it decreased after breath awareness and quiet lying down (p<0.01, p<0.001; respectively) when compared with respective post-exercise states. Oxygen consumption increased by 9.0% during sheetali (p<0.05) and by 7.6% during sitkari (p<0.01) while it decreased significantly during (p<0.05) and after (p<0.01) quiet lying down compared to respective pre-exercise states.ConclusionsThe results do not support the description of these yoga breathing practices as cooling. These yoga breathing practices may be used to induce a mild hypermetabolic state.

The Effects of 3 Weeks Yogic Breathing Practice on Ventilation and Running Economy

The Effects of 3 Weeks Yogic Breathing Practice on Ventilation and Running Economy

Protecting the elders from COVID- 19 impact-leveraging yoga.

The novel coronavirus disease 2019 (COVID-19) is one of the worst pandemics in history, which has already taken the lives of over one lakh forty-five thousand people.[1] COVID-19 causes respiratory illness like flu with symptoms such as cough, fever, and difficulty in breathing. This frightening disease is caused by severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2). The ways to keep the infection at bay is by social distancing, avoiding public places, improving self-immunity, and keeping a calm and relaxed mind.[2] Mental health is an essential but often overlooked health component during the outbreak of any epidemic or a pandemic like COVID-19. The emotional and psychological response of people plays a key role in shaping up the course of the disease. The maladaptive behaviors arising due to these extreme psychological reactions lead to poor adherence to the COVID-19 protocols laid out by the WHO and local health authorities, including social distancing, self-isolation, or hand hygiene. These maladaptive behaviors not just affect the individuals, but affect the community and country on the whole. Elderly populations, in particular, are at higher risk during this pandemic attack by COVID-19 due to comorbid conditions like diabetes, hypertension, chronic kidney disease, and other neurological disorders that will further add to the anxiety and depressive symptoms, which compromise immunity of the elderly individuals. Elderly individuals would have reduced respiratory capacity due to age-related structural and functional changes in the respiratory system.[3] Further, a recent study has demonstrated that elderly individuals are at greater risk of depression and anxiety by social disconnection.[3] Yoga is considered as an effective complementary therapy to overcome anxiety, depression, and also improve respiratory functions.[4] Simple yoga practices such as tadasana (tree pose), ardha chakrasan (half wheel pose), katichakrasan (standing spinal twist pose), bhujangasan (copra pose), vakrasan (twist Pose), artha matsyendrasan (Half Lord of the Fishes Pose), yogic breathing practices like nadi shodhana (alternate nostril breathing), bhramari pranayama (humming bee breathing), and simple meditation techniques like breathe awareness would be of great benefit.[5] These yoga exercises could be disseminated through digital technology to all elderly people to practice at home. Hence promoting yoga during this pandemic like COVID-19 will be beneficial in improving the respiratory function, as well as reducing the anxiety and depressive symptoms for the elderly and thereby reduce the morbidity and mortality due to COVID-19. Primary care physicians play a major role in identifying the patients at risk, especially the elderly population who are at higher risk to COVID-19. It is equally important that they consider the importance of mental health in this particular age group. The importance of mental health, the role of yoga in improving mental health, and also yoga practices beneficial in improving mental health has been discussed in brief in this article. Let us all put our hands together and pray that the pandemic comes to an end soon and play our part to help the millions who are at risk. Financial support and sponsorship Nil. Conflicts of interest There are no conflicts of interest.