Kumbhaka Pranayama& Hypoxia

 

 

 

 

Pranayama is the most ancient form of Yoga. It involves the regulation of breath to calm down the mind, leading to tranquility and bliss. The celebrated sage, Patanjali has described Pranayama as the fourth limb of the Ashtanga or eightfold Yoga, others being Yama, Niyama, Asana, Pratyahara, Dharana, Dhyana and Samadhi. According to Patanjali, Pranayamic practices remove the veil of ignorance and lead to enlightenment.

 

The famous Yogic text, the Hatha Yoga Pradeepika talks about the Pranayamas in details and holds these practices in very high order as means to tranquilise the modifications of the mind. Pranayama has three components - Puraka, Kumbhaka and Rechaka. Puraka is inhalation. Kumbhaka refers to the retention of the breath either after inhalation or exhalation. Rechaka is the exhalation. After inhalation holding the breath is known as Antah Kumbhaka and after exhalation the retention of the breath is called Bahya Kumbhaka.

 

They may be called internal and external retention of the breath. It is always advised to practise Kumbhaka under some Yoga expert. It must be practised within the tolerable limits. When we examine Kumbhaka physiologically, it seems to be one type of hypoxia. Hypoxia refers to a condition when the tissues of the body do not get adequate oxygen. Severe and prolonged hypoxia may be life threatening. However scientific evidence has shown that mild, intermittent and controlled hypoxia can trigger beneficial adaptations in the human body.

 

The body harnesses hypoxic stress to build resilience, improve performance and support life long health. The physiological changes observed during mild hypoxia are as follows— ● Stimulation of red blood cells ● Improvement in mitochondrial efficiency ● Increase in neuroplasticity ● Boosting the immune system ● Metabolic flexibility and weight regulation ● Cardiovascular adaptation ● Hermetic effects- building resilience ● Reduction in anxiety ● Healing the trauma ● An effective anti depressant ● Emotional regulation ● Clarity of thoughts Both Kumbhaka and mild hypoxia converge on one profound idea and that is temporary oxygen deprivation. Scientific studies have shown that Pranayamic practices, specifically Kumbhaka or holding the breath lead to mild hypoxia, thereby leading to beneficial physiological adaptations by the human body as mentioned above. Science sees hypoxia as a biological stressor that strengthens the body through adaptations.Yogis treat Kumbhaka as a spiritual practice to quieten the mind, leading to stillness.

 

Both the perspectives point to one common truth that controlled oxygen deprivation awakens hidden capacities of the body and the mind.The high altitude hypoxic training for sportsmen is based upon the same principle. Thus the modern hypoxic training and the ancient Yogic practice of Kumbhaka are the expressions of the same fundamental reality. Both involve voluntary oxygen reduction, leading to better healing and strengthening the body.

 

So what was once preserved in the caves of the Himalayas is now discovered in the modern day laboratories and sports science institutes. Both are based upon consciously harnessing the power of the breath. The ancient wisdom of the Indian sages is being validated by the scientific research. (The writer is Former DG Police & CG, Homeguards, Maharashtra) ■