Yogic breathing to reduce or increase blood pressure

I remember reading that our nostrils block naturally left then right throughout the day but nothing about lowering blood pressure. Sorree

If the person in question is not on blood pressure tablets then I would refer them to their GP first and if they are then something as simple as laughter is a good one for reducing blood pressure have them watch some comedy shows etc...

I remember reading that our nostrils block naturally left then right throughout the day but nothing about lowering blood pressure. Sorree

If the person in question is not on blood pressure tablets then I would refer them to their GP first and if they are then something as simple as laughter is a good one for reducing blood pressure have them watch some comedy shows etc...

Thanks Jason. I had read that too.
Actually the person in question has low blood pressure.
All I can think of to increase it is exercise.

Breathing exercises have been definitely proven to decrease BP and heart rate - I'll look into the research for you. I had to use it a little while ago. Be back soon with some refs.

[url]This paper[/url] is a case study of someone using a device called a resperater

Basically it measures the length of breath and the theory is that if you breathe less than 10 times a minute your CV system relaxes and slow down. Your yogic breathing method would do exactly the same without the gimcrackery.

The above paper is a literature review (ie they trawled through loads of papers to see if they came to a common conclusion) and it says that yes, yoga appears to have an effect on cardiovascular disease, but that lots of the papers are flawed and more studies need to be done.

I firmly believe that breathing is key to relaxation and to releasing stress and improving our entire physiological systems. It's the first and last thing we do in our lives. Lots of people barely breathe at all - they are almost frightened to - because their experience of life has been one of repeated shocks to their systems. When they start to learn to breathe again, pain diminishes, and they feel more in control of their lives. So simple! So cheap! So sweet!

Holding your breathe and tensing will increase blood pressure, afaik!

And don't breathe for too long and you die! QED.

So that's where I've been going wrong all

Thank-you all for your advice. I will pass it on.
It does sound like Yoga is good for us in so many ways!!!
.

Alternate Nostril Breathing - Anuloma Viloma

Inhale through both nostrils
1*Close right nostril with the thumb and exhale for 8 through the left then inhale for a count of 4.
2*Close left nostril as well and retain the breath for a count of 16.
3*Release the right nostril and exhale (fully) for a count of of 8.
4*Left nostril still closed inhale through the right for a count of 4
5*Close both nostrils and retain for a count of 16
6*Release left nostril exhaling fully for 8

repeat and so on

Thats one complete round, continue for as many rounds as is comfortable.
If you can't retain the breath for a count of 16 then start with a count of 8 and with practice you will do in time.

The ratio is 1:4:2 = inhale 4 counts - retention 16 counts - exhale 8 counts

If it becomes uncomfortable at any time - stop!!!!

The nostrils work at different strengths through out the day- one nostril is clearer than the other an I believe it changes over aprox every 15 minutes - This exercise will help balance the nostril which balance the energies in the body - Nadis/astral tubes.

Purplewolf

Its frightening how little basic physiology is understood by some people who are teaching yoga. The effects of the various yoga breathings practices and pranayamas on blood pressure should be fully understood by all yoga teachers, particularly the effects of retaining the breath.
To suggest that breathing through the right nostril increases blood pressure, and the left decreases blood pressure ,or vice versa, is utter nonsense. The natural rhythm of nostril dominance is in a healthy individual around 90 minutes. The blood vessels in the lining of the nasal passageways dilate on one side resulting in a slightly closed nostril, after about 90 minutes there is a changeover, and for 5-10 minutes both nostrils flow freely then the other side dilates. The physiological reason for this is actually to do with the immune system and is part of the body's mechanism for keeping the respiratory system free from infection.
The reasons for practicing alternate nostril breathing not to raise or lower blood pressure, but to purify the nadis as a preparation for the classic kumbhakas. Alternate nostril breathing should be very slowly and carefully built up, without any "ratios" or counting at first.
Long retentions of the breath as suggested by purplewolf are inappropriate in a beginners class.

Pangolin

I merely gave the basic instruction for Alternate Nostril Breathing - Anuloma Viloma (as taught to me Sivananda style), my apologise if anyone has been mislead by my lack of explanation with regards to beginners, and I would suggest attending a class before embarking on this exersice, as it is easier done with guided instruction of a teacher

Thank you for expanding further on the natural rhythm of nostril dominance.

Anyone with blood pressure issues would be well advised to consult their doctor before embarking on a yoga class (this would follow for any major health issues)

Purplewolf

Could someone explain what the benefits of holding your breath are?

Holding your breathe and tensing will increase blood pressure, afaik!

But pranayama without any tension is incredibly peaceful.

First let me say that pranayama is not a daily practice of mine - I have my own and there's only so much time in the day! But I've studied it and have done it in the past. I was on a five-day retreat about pranayama in summer, which may not sound like a huge accredition, but the teachers were magnificent and traditional of an Indian school.

I also raised the question of whether the left or right nostril opens or closes according to time or astrological cycles. I was basically told, "Get practical. A hundred things could effect your nostrils. Just practice."

I think the post by pangolin, above, says it all. And I can't see how well-practised pranayama could ever increase blood pressure! It's incredibly peace-inducing.

Hi spinal music. You wrote: "Could someone explain what the benefits of holding your breath are?"

It's not holding your breath in the sense of straining, OK? It's more to do with focussing on the breath as this gives the mind something that calms it enormously, if you do it in traditional pranayama ways. So first of all, pranayama is very peace-inducing. Secondly, it's a great aid to successful meditation. I can't go into all this - a good book or course would explain.

Thirdly, the very act of breathing is something we are usually always doing, and according to classic teachings on pranayama (breath control), the fact that we are breathing distracts a lot from deep inner experiences, as a distraction. So, after quite a bit of practice, experiencing times of non-breath (yet with no straining) as is taught well by some, gives a surcease to nigh-all outer and bodily distraction. So you experience things and peace and whatever which are much harder to attain while breathing normally. (This cannot be explained in typing text, but has to be honestly experienced and tried out.)

There is a fourth level beyond what this thread is really about: pranayama or controlling the breath is the royal or main method of controlling the flow of prana - why it is called pranayama - through the bodily system. You can look up "prana" and "pranayama" on Google.

I had an amazing few days this year in a pranayama retreat just inside Wales. The peace one reached was amazing. But I already have my own Path, and sadly find no time to fit pranayama into it, though I'd like to.

V

And I can't see how well-practised pranayama could ever increase blood pressure! It's incredibly peace-inducing.

V

Any pranayama practices that involves prolongued retention of the breath will raise blood pressure. This is a natural physiological response of the body in an attempt to maintain homoestasis in response to higher carbon dioxide levels. The longer the breath is held , the higher the blood carbon dioxide levels become. High carbon dioxide levels actually make us feel peaceful! It is very important to use Jalandhara Bandha when retaining the breath as this has an effect of keeping blood pressure levels normal in a healthy individual. Prolongued retention of the breath should be avoided by anyone with high blood pressure.
Some pranayama practices which involve rapid breathing such as Bhastrika have the opposite effects on carbon dioxide levels and can lead to hyperventilation if not done correctly.
Of course we must remember that the real aim of the classic pranayamas is to build up and direct, and eventually still the flow of Prana.

Anyone with blood pressure issues would be well advised to consult their doctor before embarking on a yoga class (this would follow for any major health issues)

Purplewolf

Most yoga practices are excellent for people with high blood pressure. The important thing is that the yoga teacher has a thorough understanding of how yoga practices can effect blood pressure. The onus is on the yoga teacher. Anyone who does not fully understand the effects of say holding a static posture with raised arms, or the effect of inversions on blood pressure should not be teaching.
I've been teaching yoga for over 23 years and I'm often horrified by the simple lack of understanding and knowledge of basic A&P by many yoga teachers.
I have a lot of respect for the Sivanada system. Unfortunately the teacher training of this system does not cover A&P sufficiently well.

I've been teaching yoga for over 23 years and I'm often horrified by the simple lack of understanding and knowledge of basic A&P by many yoga teachers.

This was discussed a few months back on HP, too - many (most?) in the West think yoga is just some form of exercise!

(Thanks for the welcome comments on high blood pressure BTW.)

V

But pranayama without any tension is incredibly peaceful.

Does pranayama involve holding the breathe at all?

Most of the classical pranayamas of yoga involve breath retention of the held in breath and /or the held out breath. However in modern yoga classes these breathing exercises are often modified and taught without retention.

Does pranayama involve holding the breathe at all?

It looks like pangolin is your person to answer questions on the subject. Again, pranayama is not any speciality of mine. But any that I've done have (1) often , not always, involved some form of breath retention, but (2) stressed that this should never be a strain at all.