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Meditation and the breath.

Meditation, which is a component of yoga practice, can be defined as:

"Yogas chitta vritti nirodhah" in Sanskrit, which means "Yoga is the stilling of the fluctuations of the mind", or literally translated as: Chitta: mind, consciousness. Vritti: waves, fluctuations. Nirodhah: to control, to quiet.

Have you ever paid attention to the way you breathe? When we exercise vigorously our breath becomes more obvious, but what about when we're stressed, happy, calm, while going about our day or at work etc? Are you aware of how you breath when you're stressed and what your thoughts are going? Perhaps you believe you're calm when in fact you're chronically stressed—you simply haven't noticed. Your breath will give you the answers. Do you breathe in a shallow manner in your upper chest? Is your breath even, like a nice wave on a graph when at rest?

Chronic stress actually changes your breathing patterns and thoughts, so you develop dysfunctional and inefficient breathing rhythms and thought patterns, often stuck in the past or worrying about the future. Chronic stress also changes your brain; it shrinks specifically the hippocampus which is required for memory functions. Have you ever noticed how you forget things more easily in times of stress? Your distress tolerance levels also go down, so you have a lower threshold for dealing with and managing stressful situations. Further, stress affects our hormonal system: our bodies overly secrete cortisol, which is the chemical responsible for helping us in times of danger, spiking our blood sugar levels to provide the energy to fight, flight or freeze. Adrenaline also goes up. When such hormones are chronically secreted, and not metabolized as intended, we become lethargic and irritable and in worst cases, when chronic overtime, can lead to adrenal fatigue, increased belly fat (leading to obesity and diabetes), depression, anxiety, chronic fatigue, Irritable Bowel Syndrome (IBS) and mood disorders.

So how then is one supposed to breath to reduce stress and still the fluctuations of thought that disturb the mind which in turn disrupts our energetic balance/supply and overall health? The best place to start is with Ujai Breath, which means victorious breath or ocean sounding breath. This can be achieved by restricting the airflow with the epiglottis in the back of the throat on an inhale and an exhale, prolonging the exhale is key. This creates an internal heat when practiced in conjunction with Vinyasa Yoga although could be applicable to any form of exercise or training giving us complete control of our breath and therefore our nervous system, switching it from a stressed sympathetic state to a more calming and rejuvenating state for the mind and body called the parasympathetic. It also allows us to maintain greater control of our bodies with movement when practiced (in Ashtanga Vinyasa Yoga the breath should lead the movement).

Our deeper core musculature or in Yoga terms Bandhas or Locks are also able to more efficiently stay contracted when we need them. Our mind is also calmed allowing for deeper states of focus and concentration during a task and in preparation for complete stillness of the mind - meditation, another key component of optimizing ones health, as our thoughts can either create our health or harm it. By practicing slowing the fluctuations of thought through concentration on the breath in the moment we can more easily attain optimal health overtime.

We typically breathe in the upper chest in a shallow manner only utilizing half of our lung capacity. Interestingly our lungs have special receptors in the deeper segments that are activated when we breath into the lower lung fields, the rib cage should move up and outwards with the hands placed upon the outer lower ribs and the belly rise on the inhale and fall on the exhale. When this breath is utilized in this manner our muscles relax, our blood pressure drops, heart rate reduces, breathing rate slows down, our hormonal system starts secreting enzymes which aid more efficient digestion, you will notice you will salivate when this response is fully activated, and a number of other positive neuro-endocrine chemical, brain wave and brain blood flow related changes have been researched. A Pub-Med search will give you plenty of research.

Ancient Yogis discovered these scientifically proven benefits through trial and error millennia ago in the caves of the Himalayas. They were found to be incredibly free of all illness or diseases well into old age. The secret they discovered was in the breath and the various breathing/Pranayama, asana (Think Yoga) and meditation methods they practiced as well as strict vegetarian dieting, fasting and adherence to philosophical and ethical codes of practice called the Yammas and Niyamas.

In sanskrit Pranayama means (Prana -Vital Energy and Ayama to extend or restrain/stop) and constitutes one of the eight limbs of the Sage Patangali's seminal account on Yoga practice (150 BCE). The Yoga Sutras of Patangali provide humanity with an incredible expose' of experiential reflection, contemplation and received wisdom demonstrating a highly refined level of introspection and analysis of the behaviours and inner cognitions of consciousness and its relation to breathing practices. It describes our psychological tendencies toward judgement and attachment, the obstacles to overcome toward achieving optimal health, how we often misperceive reality and its association with our mind states.

So the breath and by association the mind is the gateway to achieving lasting health. As you breathe into the full capacity of your lungs more often you will feel your belly then ribcage rise as you inhale and fall as you exhale. Often times with chronic stress your abdomen will feel tight at first as we tend to hold a lot of tension here especially in the hip flexors/ Iliiopsoas which originates in the lumbar spine deep bellow the lower abdomen and inserts into the hip/femur bone. When stressed and or sitting allot, it tends to become short, tight and weak (think fetal position when you're really in pain or upset).

With time and a regular breathing practice the muscles and interconnecting fascia of the diaphragm, Iliopsoas and rib cage can release and allow for optimization of lung capacity as well as spinal mobility. Often inexperienced breathers mouth breathe. This leads to short shallow breathing patterns which have the opposite desired effect of stimulating the sympathetic fight or flight system when chronically breathing in this fashion. The breather also has much less control of the aiflow and therefore the ventilation/perfusion rate of oxygen used. This means that oxygen is gradually absorbed across the lung membrane rather than overloaded with oxygen in one big gulp. It's a more efficient absorption at a cellular level. The other benefit of breathing with controlled restraint is that it also allows for more carbon dioxide to be expelled which is the waste product produced as a result of breathing, and if this accumulates, as it does with shallow mouth breathers what happens is the PH of our blood becomes more acidic and causes agitation and in worst case scenarios anxiety and panic attacks. Think hyperventilation. The Ujai breath is one such pranayama known to be beneficial for psychological disturbances as it promotes a slowing down and a deeper yet controlled breathe, which relaxes the entire nervous system (Brain, spinal cord and peripheral nerves supplying every muscle and joint).

Try practicing 5:5 second ratio to start in:out then progress to 5:7, 5:8,5:9 and so on until you reach your limit. You can also increase the inhale beyond 5 seconds once your lung, intercostal muscles between the ribs and the diaphragm expands to accommodate larger breaths. I teach many other breathing techniques such as box breathing and more recently have been learning and experimenting with conscious connected breathing techniques for myself.

While I manually treat my clients' as a Physiotherapist/Yoga Therapist at West Wight Physiotherapy and Yoga Therapy Clinic. I also teach my clients' how to breathe at the same time as therapeutic asana/yoga practices to restore alignment, pain-free joint movement and vital energy flow (circulation) to maximize the therapeutic effect with great results. I integrate mindfulness practices to set the stage for Meditation in session or in guided classes. Be prepared for an active, educational treatment session/class to empower you towards physical, mental and emotional freedom.

Billy Walker-Wavell BSc Sp Ex Sc RPT/RYT 500 hours, FRCMs

Physiotherapist and Yoga therapist.

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The Yoga Sutras of Patangali (Around 150 BCE)

In the Yoga Sutra, defined as Raja Yoga or The Royal Path, Patangali documents and provides humanity with an incredible expose' of experiential reflection, contemplation and received wisdom demonstrating a highly refined level of introspection and analysis of the behaviours and inner cognitions of our consciousness describing our psychological and emotional tendencies toward attachment, disorder and misperception of reality/illusion (Maya).

Patangali outlines the foundations of spiritual awakening toward self realization through eight limbs of practice collectively known as Kriya yoga or the Yoga of action in reference to the main theme within the Bhagavad Gita.

Tapas- (Austerity, Penance, Spiritual practice, Devoted discipline and Religious fervour).

Collectively tapas includes Yama, Niyama, Asana and Pranayama.

Yama Includes:

• Ahimsa (ALWAYS)- Non-Violence in thought word and deed, and a commitment to peace within and without.
• Satya (SEEK)- A commitment to truthful thought, word and actions.
• Brahmacharya (BETTER)- Cultivating ones senses and harnessing their power.
• Asteya (AIR)- Non stealing or misappropriation.
• Aparigraha - Non-greediness, non-attachment and only taking that which is earned.

Niyamas include:

• Saucha- Cleanliness and purity of inner and outer aspects of our self.
• Santosha- A practice of contentment within despite ones circumstances, thoughts or emotional states.
• Tapas- As described above.
• Isvara Pranidana- Surrendering oneself and ones actions to a higher consciousness (God) with humility and gratitude.
• Asana- In the Yoga Sutras the literal definition is to take a seat, posture or position. It refers to preparing the body for a seated meditative practice through creating a strong, flexible vessel/spine through which vital energy (prana) can freely ascend through the spine and its Nadis or energy channels so that the individual can come to truly 'know thy self' (Atman) in relation to nature (Prakriti), coming to the realization that we are all one in Union (Yoga) with ourselves and each other on the path towards becoming enlightened beings.

Hatha Yoga came later around the second century which explained how and where to practice and described many different poses, which we are more familiar with in modern Yoga classes today.

Patangali's Yoga was a Yoga of the mind. Written in four main chapters or Padas. Samadhi Pada outlines the main constructs of ones consciousness (Citta) which includes mind (Manas), Intellect (Buddhi) and Ego (Ahamkara) and a systematic system toward controlling its fluctuations or disturbances through the practices as outlined in the eight limbs.

Sadhana Pada- Outlines the Yamas and Niyamas as discussed above as well as the theory of the seven Koshas and seven corresponding states of consciousness.

Vibhuti Pada- Describes the inner quest through concentration, meditation and absorption (Samadhi) and the outcomes, abilities and super conscious powers (Siddhis) that can arise and also their seducing dangers.

Kaivalya Pada- Describes the path of renunciation, detachment from the external world and freedom from worldly desires.

Sutra 2 of Samadhi Pada states:

"Yogah cittavritti nirodhah": Yoga is the practice of reducing or restraining the fluctuations of thought patterns arising in the field of consciousness.

Pranayama is the fourth limb of practice and refers to the practice and skill of breath restraint or control.

Prana means vital energy/breath and Ayama can be defined as an extension or stopping/restraint of the breath.

Yoga Sutra 1.34 specifies that "Consciousness settles when one pauses after the breath flows in or out".

Sutra 2.29 explains the eight components of Yoga as:

"External discipline, internal discipline, posture, breath regulation or restraint, withdrawal of the senses into the mind (Pratyahara) concentration/attention/focus (Dharana), meditative absorption, reflection, observation and contemplation (Dyana) and integration of ones consciousness through deep and profound meditative states (Samadhi)" It is an act of supreme devotion thereby attaining eternal emancipation (Kaivalya) in an absolute state of fearless aloneness thereby reducing and reversing negative impressions or (Samskaras) grooved into the mind.

Sutra 2.49 states " With effort relaxing, the flow of inhalation and exhalation can be brought to a standstill; this is called breath regulation or restraint".

Sutra 2.50 states "As the movement patterns of each breath -inhalation, exhalation, lull-are observed as to duration, number, and area of focus, breath becomes spacious and subtle".

Sutra 2.51 " As realization dawns the distinction between breathing in and out falls away".

Sutra 2.52 states "Then the veil lifts from the minds luminosity".

Finally Sutra 2.53 states:

"the mind is now fit for concentration" which is the gateway to achieving meditative absorption whose goal is integration (samyama)- the organization of the constituent elements of the mind (conscious and unconscious) into a co-ordinated, harmonious whole that is in harmony with nature (Prakriti) and residing in the fearless bliss of the divine realized self (Atman) in pure awareness.

References:

• Light on the Yoga Sutras, B.K.S Iyengar, 1993.
• The Secret of the Yoga Sutra, Samadhi Pada, Pandit Rajmani
• Tigunait, PhD, 2014.5