Holding your Breath for Health and Longevity in Supine Postures

In this two minute video Simon Borg-Olivier, physiotherapist and director of Yoga Synergy, demonstrates and describes the process and effects of, holding the breath in and holding the breath out, in the a supine posture (known in yoga as Supta virasana), where hips are extended and the knees flexed. This posture gives a really good lengthening and release of the psoas muscle and other hip flexors at the front of the hips that can really prevent and relieve lower back pain.

This posture also tensions (lengthens) the femoral nerve, which can enhance the strength and control of the lower limbs, and the stomach acupuncture meridian, which can help to relieve many digestive and reproductive system disorders as well relieving any feeling of fullness after a big meal. This posture is not suitable for everyone and is not recommended unless you can easily do it without feeling any sense of stretching in the front of the hips, and any sense of compression in the lower back, ankles or knees.

In this practice Simon describes how he is doing a advanced breath-control exercise (while patting his dog Max!) that can really help to improve the physiology of the body. In this complex breathing practice he uses 6 main stages of breathing:
(1) inhalation, which is initiated diaphragmatically (from the abdomen)
(2) holding the breath in while remaining relaxed
(3) holding the breath in while activating the muscles of forced exhalation from the abdomen and from the chest (which increases internal pressures and creates a type of Valsalva manoeuvre)
(4) exhalation from either chest then abdomen or form abdomen then chest (that massages the internal organs and enhances circulation)
(5) holding the breath out while remaining relaxed
(6) holding the breath out while activating the muscles of chest inhalation (which decreases internal pressures and creates a type of Mueller manoeuvre)

Holding the breath in and out in a relaxed way (which is quite safe for most people in its simplest form) for significant periods (once minute ventilation is less than about 5 litres per minute) can be therapeutically very helpful as this builds up internal levels of carbon dioxide (and carbonic acid), which the been shown to:
* increase blood flow to the brain and heart
* increase broncho-dilation and thus increase oxygen transfer between the lungs and the blood
* calm the nervous system
* reduce appetite
* increase the entry of oxygen into the cells via the Bohr effect and thus potentially increases your energy levels by up to 18 times
* increase stem cell production

However, when the more advanced practice of applying muscle co-activations around the trunk (known in yoga as mula bandha and uddiyana bandha) is performed as demonstrated in the video, this can significantly alter the physiology of the body. If done correctly then the inhalation retention with exhalation muscles active can give a type of autogenous hyperbaric oxygen therapy that has shown to have many important benefits including improving wound healing and increasing local partial pressure of oxygen thus bringing more oxygen to the cells. Similarly, if done correctly then the exhalation retention with the chest inhalation muscles active can give a more powerful type of autogenous intermittent hypoxic therapy than passive exhalation retention alone, that has shown to have many important benefits including increased stem cell production and increased oxygenation of healthy cells. Additionally the changes in pressure invoked by muscle activations during both breath retentions can massage and move the internal organs, and can assist in their function by enhancing blood flow and relieving organ prolapse. To do these practices safely, and prevent potentially dangerous pressure changes in the head you need do a apply positive pressure to the region of neck using co-activation of the neck muscles by bringing the chin in towards the throat at the same time as pressing the neck gently backwards in towards the floor (jalandhara bandha). These are advanced breath-control exercises and should be attempted by the untrained practitioner.

If you want to find out more about the anatomy and physiology of posture, movement and breathing then please join one of our live or online courses at http://yogasynergy.com/training

You can read more the information presented in this video at the related blog at http://blog.yogasynergy.com/2015/12/t...

Holding your Breath for Health and Longevity in Supine Postures bianca brandolini d'adda
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Education	Upload TimePublished on 20 Dec 2015

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