On a daily basis, we all breathe automatically, without even noticing or thinking about whether we are doing it well. When experiencing stress, our breathing changes automatically to fast and shallow. In a calm state we breathe slowly, deeply and usually through the nose.
Breathing is part of our body language, through which we can communicate to others about our state. Science shows that breathing patterns impacts the nervous system, energy and mental state. It can regulate how we feel as well the chemistry inside the body.
Controlled breathing takes its roots from "The Six Dharmas of Naropa", which is a set of advanced Tibetan Buddhist tantric practices. Another name for the practice is — "the oral instruction transmission for achieving liberation in the bardo". Liberation in this case means the realization of the true nature of the mind, during the transition state between death and rebirth. Controlled breathing is deeply involved inside the Buddhistic tradition and is part of the practice, which every follower, that is willing to get enlighten, is required to comprehend.
Most of us, are interested in controlled breathing, not because of a religious motive, but because we're seeking tools that we can apply in our daily life.
Systematic practice will increase your immunity, endurance, and your resistance to extreme temperatures. Controlled breathing reduces stress and anxiety.
In the following section we will cover human possibilities, by analyzing the work of Maria Kozhevnikov, James Elliott, Jennifer Shephard and Klaus Gramann — "Neurocognitive and Somatic Components of Temperature Increases during g-Tummo Meditation: Legend and Reality".
Scientific research shows, that we may not be as limited in control of our body, like we though. In January 2013, a research group traveled to Gebchak nunnery, located in Tibet. There, the abbot helped with all the logistical arrangements and the recruitment of meditators from Gebchak and other monasteries.
Special conditions for the testing were selected, the room temperature where the experiment took place, usually is around 0°C in January. EEG activity of the meditators as well as their body and peripheral temperature were recorded.
The conditions which the practitioners were asked to do was split into 2 parts — Forceful Breathing (FB) and Gentle Breathing (GB).
The central part of the research indicated that forceful and gentle breathing serve for different purposes. While the first one is to increase body heat, the other is to preserve it. Although, they can increase the body temperature, their possibilities are limited without another important component.
Rather than only relying on the physiological aspect, practitioners were asked to add a neurocognitive component.
It involves meditative visualization, requiring the meditator to generate and maintain images of flames at specific locations in the body. Accompanied by intense sensations of bodily heat in the spine, the quality of meditative visualization increases alpha power during FB, which seems to determine how meditators are capable of continuing to raise their core body temperature beyond the range of normal body temperature.
The study was split into 4 conditions, which every participant had to go through, for final results to be measured:
Results show, that without accompanying meditative visualization, vase breathing might not be as effective and result in only limited body temperature increases.
If we are capable to control an automatic (involuntary) process, like regulation of body temperature, at will, a question remains what else our body is capable of or how far this ability extends.
For example researches have found evidences that people can learn to alter heart rate, blood pressure and sympathetic/parasympathetic activity. Certain practices can alter stress and some stress responses.
In order to do correct breathing practice, find a comfortable, quiet place. For beginners, it is recommended to do inside, in a safe environment.
Safety tip: Don't attempt while driving or any other situations where your safety is at risk!
There are two ways to position yourself, either laying down or sitting. The second position is preferred. In this case, there is less chance you'll fall asleep. Any sitting position is acceptable as long as you can relax.
A traditional breath-retention practice, named for the way the breath pressure is contained like liquid in a vase. Widening the belly and more narrowing to the chest.
The way it works is the following:
Through the exercise, make sure you keep the body relaxed as much as possible. As you breathe-in, your shoulders might unintentionally go up, keep them down at all time. You might need to switch your focus from the belly to shoulders.
Safety tip: Practice only on an empty stomach, before any meals!
When ready, take a deep breathe for 2-3 seconds and breathe out, not to the full extend. Don't hold your breathe for too long before breathing out. Repeat this breathe-in, breathe-out phase 30 times. After the 30th time, after the last breathe out and hold for 30 seconds. Then breathe in and hold for another 15 seconds.
Repeat this for another 2 rounds each time increasing the time you hold your breathe after breathing in for 30 seconds.
Below you can find reference table, so that it's easier to remember how to correctly do the practice:
| Round, N | Active breathing, N | Hold after last exhale, sec | Hold after inhale, sec |
|---|---|---|---|
| 1 | 30 / 30 | 30 | 15 |
| 2 | 30 / 30 | 60 | 15 |
| 3 | 30 / 30 | 90 | 15 |
Table 1. Controller breathing exercise reference table
In an active breathing phase, our body actively removes carbon dioxide from the blood. Because of that blood pH levels increases. An increased blood pH level (above the normal range of 7.35- 7.45), known as alkalemia or alkalosis, alters red blood cell structure.
Blood becomes saturated with oxygen. Because of the alkaline environment, oxygen gets stuck and does not get transported. Brain and muscle cells start to experience mild oxygen starvation. Slight dizziness occurs and you can feel tingling in the fingertips.
The adrenal glands begin producing adrenaline and noradrenaline. People with increased sensitivity to these hormones may experience elevated levels of anxiety. Don't panic, you're in a safe place.
We can hold a our breath for as long, as our brain does not signal, that the levels of carbon dioxide are low in the blood. In the active phase, we oversaturated it with oxygen. After a minute of holding the breath, oxygen saturation level starts to decrease.
Brain reduces it's activity and plunges into silence. A meditative state of deep calm sets in. Levels of carbon dioxide have risen to critical levels. Brain sends a signal, its time to take a deep breath.
A wave of oxygen spreads throughout all the cells, as lungs open. Body cells greedily begin to absorb it, after deficiency. Our nervous system switches from extreme to "rest" mode and blood and large amount of endorphins enters the bloodstream.
When inflammation happens, immune cells move into the affected area and release opioid peptides. These substances activate opioid receptors on peripheral sensory neurons to reduce pain.
In case of pH levels change and adrenaline release, our brain signals and releases opioid peptides — endorphins, which works the same as if an inflammation would happen. This causes our body to feel less pain, which if why adapt easily to extreme temperatures.
When we train hard, our muscles become acidic — lactate is released. By creating an alkaline environment before exercise, a powerful protective barrier is created. When the muscles begin to release acid, alkaline blood immediately neutralizes it. As a result, acidification occurs much later, allowing a person to perform more reps, run faster, or endure longer workouts.