Introduction:

  • Breathing is one of the opportunities the individual has to take external substances into the body and through it the body is energized to function
  • Apart from the air that is inhaled, the breathing process enables the individual to exchange Energy with the Universe
  • The process of breathing has been explored extensively and has provided a platform for healing and rejuvenation of the body without drugs
  • Several studies have been conducted and results show the efficacy of breathing in controlling many diseases especially those that originate from the imbalance between the mind and the body
  • Studies conducted by Talma Rosenthal et. al; Ester Meles et. al; Kow Fei Ping et. al, among others confirm the efficacy of breathing exercise in controlling Hypertension

Objectives:

  • Freeing the burden in the mind to enable it synchronize and function effectively with the body
  • Enhancing the intake of Oxygen which the body needs and expelling Carbon Dioxide which as a waste product of the body contributes to its degeneration
  • Optimize the normal function of the organs and systems of the body

Benefits:

  • Taming the mind to reduce its restless nature that contributes to episodes of anxiety and restlessness
  • Breathing exercises lead to the exercising of the internal organs and by so doing with the improved Oxygen availability leads to improved blood flow and exchange of nutrients (including those ingested through the mouth)
  • The relaxing ability of breathing exercises help the individual practitioner to sleep better and alleviates insomnia without drugs
  • Breathing exercises when practiced over a period of 6 months, is known to regulate the heart rate; it is known to reduce Asthma and Migraine symptoms, and reduce fatigue
  • Breathing exercises cause the release of Endorphins which are known to help the body control pain; reduces anxiety; improves feeling of wellbeing; normalizes blood pressure and helps to fight cancer among other benefits

Requirements:

·         For those who are new to Breathing Exercises, it is advisable to commence the practice in a quite place to enable the individual avoid the distractions that could make ones efforts useless

·         Breathing Exercise could be discomforting for beginners because of the importance of breathing to being alive, but with persistence the individual quickly aligns the body to profit from the abundant health giving benefits of Breathing as an Exercise

·         Sitting with the back straight or lying down flat is usually recommended to ensure an unencumbered Energy Flow

  • Place the tip of the tongue on the roof of the mouth, just above the root of the upper dentition

Process:

  • Focusing the mind on a object; light; holy image; etc helps to hold the mind from being restless and defeating the objective of the exercise
  • Mentally observing the air as it goes in and out of the body during the exercise is a strategy for holding the attention of the mind
  • Breathing as an automatic process is very often not appreciated as important until effort is made to control it; then there could be anxiety for the beginner; with a few days of practice, the anxiety related to breathe control disappears.

Breathing Exercises for Controlling Hypertension

  • There are different types of breathing practices and some are most suitable for the control of the blood pressure
  • The naming of the different exercises is for convenience; but the practices are standardized
  • The exercises presented here are all considered ‘deep breathing’; which is essential to achieve the benefits of the exercises. They are also called Abdominal/Diaphragmatic Breathing.
  • Abdominal breathing is a form of deep breathing; it is easy and can be done anywhere
  • Place one hand on the abdomen, above the navel, while the other hand is placed on the chest or rested on the lap or the arm of a chair; this is used to ascertain the movement of the abdomen while exercising  
  • Ensure that the chest does not move during the exercise while you take a deep breath; relaxing the diaphragm and expanding the abdomen to allow the maximum amount of air to enter into the lungs

10-10-10-10 Technique

  • The process should be measured such that the inhalation lasts for 10 seconds
  • Once you have filled the lungs with air, you hold the breath for 10 seconds; then release the air (exhale) slowly for 10 seconds; then hold the breath for 10 seconds. The Inhalation; Waiting; Exhalation; and waiting constitute a Cycle.
  • Repeat the cycle for 10 times during a session; and conduct the session at least two times daily.
  • Timing and depth of breathing is essential
  • Once mastered, the individual does not need to place the hand on the abdomen; the essence of that practice is to help the individual ensure that the abdomen is involved in the exercise by its expansion and contraction during deep inhalation and exhalation.
  • The ease of the exercise once it is mastered can make the individual perform the sessions many times during wakeful hours.  

4-7-8 technique,

  • Inhale for a count of 4 seconds, hold the breath for a count of seven seconds and exhale for a counts of 8 seconds; this is considered a cycle
  • Repeat the cycle for 4 times for each session. The number of cycles per session can be increased as the practitioner gets more comfortable with the exercises.

4-4-8 Technique 

  • Inhale for a count of 4 seconds, allowing the air to fill the stomach, hold the breath for a count of 4 seconds; and exhale for a count of 8 seconds (one cycle).
  • Repeat the cycle for 4 times for each session. The number of cycles per session can be increased as the practitioner gets more gets more comfortable with the exercises.

Energy breathing

  • Place the right hand on the abdomen to monitor its movement during the process
  • Forcefully exhale through pouted mouth while allowing the air brush the roof of the throat with a whooshing sound
  • Inhale immediately while expanding the diaphragm and the abdomen to allow in the maximum amount of air and witnessing the expansion of the abdomen with the hand
  • One round of exhalation and inhalation is a cycle
  • Repeat the cycle for 24 times in one session and repeat the session at least twice a day

Note:

  • To be effective, breathing exercise should be done at least twice daily; those who are able to make it a routine in their daily lives derive extra benefits which will include an anxiety and anger free life
  • Learning to take some time off during the day to perform breathing exercises has immense benefits
  • With Acupressure, the efficacy of Breathing Exercises for managing hypertension is assured.
  • Dibandu Herbal Tea (DHT) is known to enhance the efficacy of Breathing Exercises for the control of hypertension.

References

  1. https://academic.oup.com/ajh/article-abstract/14/1/74/135996%20by%20guest%20on%2013%20September%202019
  2. https://academic.oup.com/ajh/article-abstract/17/4/370/207031%20by%20guest%20on%2013%20September%202019
  3. https://www.ncbi.nlm.nih.gov/pubmed/30121686
  4. https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf
  5. https://universityhealthnews.com/daily/heart-health/just-breathe-how-to-use-breathing-exercises-to-lower-blood-pressure/