Yoga Breathing, Meditation, and Longevity Richard P
Total Page：16
File Type：pdf, Size：1020Kb
LONGEVITY, REGENERATION, AND OPTIMAL HEALTH Yoga Breathing, Meditation, and Longevity Richard P. Browna and Patricia L. Gerbargb aAssociate Professor of Clinical Psychiatry, Columbia University College of Physicians and Surgeons, New York, New York, USA bAssistant Professor of Clinical Psychiatry, New York Medical College, Valhalla, New York, USA Yoga breathing is an important part of health and spiritual practices in Indo-Tibetan traditions. Considered fundamental for the development of physical well-being, med- itation, awareness, and enlightenment, it is both a form of meditation in itself and a preparation for deep meditation. Yoga breathing (pranayama) can rapidly bring the mind to the present moment and reduce stress. In this paper, we review data indicat- ing how breath work can affect longevity mechanisms in some ways that overlap with meditation and in other ways that are different from, but that synergistically enhance, the effects of meditation. We also provide clinical evidence for the use of yoga breathing in the treatment of depression, anxiety, post-traumatic stress disorder, and for victims of mass disasters. By inducing stress resilience, breath work enables us to rapidly and compassionately relieve many forms of suffering. Key words: yoga; breathing; meditation; depression; post-traumatic stress; anxiety Mindfulness of in-and-out breathing, when developed and as increased insulin resistance), oxidative dam- pursued, brings the four frames of reference to their culmina- age by free radicals, and neural degeneration. tion. Is there evidence that these ancient practices Anapanasati Sutta can ameliorate stress and the process of aging? If so, how can we understand such effects in Peace in our world can only start with peace in our minds. Western scientific terms? Sri Sri Ravi Shankar Historical Context Introduction Awareness and training of breath are fun- When we think of aging, we worry about damental to Indo-Tibetan yoga and medi- loss of energy, vigor, mental functions, sexual tation. While Transcendental Meditation has capacity, independence, and the ability to deal been studied in research institutions since 1963, with physical or emotional stress. Yoga breath- the scientific study of Tibetan Buddhist and ing and meditation have been an integral part yoga breath practices is relatively new. In of the spiritual practices used for thousands of the past this has been due to the protective years by Eastern cultures to deal with these con- secrecy surrounding these techniques. There cerns. Neuro-immuno-endocrine changes asso- have been concerns that if the practices are not ciated with stress and aging include inflamma- taught properly, they could cause harm. More- tion, dysregulation of energy utilization (such over, religious leaders and devotees are reluc- tant to see treasured traditions taught piece- meal without their spiritual and philosophical Address for correspondence: Patricia L. Gerbarg, M.D., 86 Sherry Lane, Kingston, NY 12401. Voice: 845-331-8881; fax: 845-331-3562. underpinnings. Nevertheless, interest in East- [email protected] ern healing and spiritual practices is growing Longevity, Regeneration, and Optimal Health: Ann. N.Y. Acad. Sci. 1172: 54–62 (2009). doi: 10.1111/j.1749-6632.2009.04394.x C 2009 New York Academy of Sciences. 54 Brown & Gerbarg: Yoga Breathing, Meditation, and Longevity 55 and their techniques are being adapted to di- tence, rapture not-of-the-flesh, serenity (calm- verse cultures and medical settings. As more of ness of mind and body), concentration, and the previously hidden techniques become ac- equanimity. The seven factors bring clear cessible, they provide new areas of research that knowing and release. Thus the process of awak- will enrich Western medicine and science. ening begins with mindfulness of breathing.3 Yoga breathing, called pranayama, is one of Paintings on the walls of the Secret Temple the Eight Limbs of Yoga that were systematized of the Dalai Lama in Lhasa depict ancient Ti- in Patanjali’s yoga sutras (circa 200 B.C.). The betan yoga poses of trul-khor.TwoformsofTi- life-force or prana in Sanskrit is the life-air, vi- betan trul-khor movement and breath practices tal breath, or srong-lung in Tibetan. Life-force- are being taught in the West: Trul-khor and energy is called chi in Chinese and ki in Japanese Yantra Yoga. The aim of these practices is to traditions. Pranayama translates from Sanskrit clear away all unwanted obstructions, imbal- as “control of energy” or “expansion of en- ances (drowsiness and agitation), distractions ergy.”1 Yoga teachings are found throughout and negative emotions to enable the practi- Buddhism. In the 7th century A.D. Ayurvedic tioner to experience “the natural mind” and Medicine and Buddhism from India reached remain in the meditative state. In Tibetan the Tibet. These traditions were further enriched word for yoga, nejor, can mean “union.” Nejor by pre-Buddhist Shamanic, Chinese, and Per- can also mean “original” or “authentic knowl- sian influences. Yogic Science and Buddhism edge” or “understanding.” This deeper mean- seek to understand the nature of the mind in ing alludes to our original, never-changing con- order to develop awareness, compassion, and dition.4 Western psychology would call this enlightenment. Both traditions teach the same the “true self.” Although these practices were basic precept, that there is a bi-directional re- believed to enhance physical and emotional lationship between the mind and the breath, health as well as to reverse the process of ag- such that one can affect the mind and con- ing, they were primarily used to develop med- sciousness through manipulation of the breath. itative practices and to bring awareness of the Breath practices are believed to eliminate tox- “natural state” of the mind. Trul-khor move- ins and negative “karmic airs,” to clear the ments and breath practices are used when the “subtle pathways” of the “subtle body” (the mind is unclear, unstable, or weak to stabilize energy body), and to increase oxygenation to and clarify meditation. Exhalation with sounds strengthen the physical body. Breathing, visu- of Ha and Phat breaks through mental obsta- alization, mantra, and movement are used to cles while sustaining the natural state of mind. control the forces of the mind and body to clear Yantra Yoga was originally taught in the 8th a path to enlightenment or the realization of century A.D. in Tibet by Vairocana, a student Buddhahood.2 of Guru Padmasambhava. According to Lama In Thai Buddhism, the emphasis is on the Lobsang Palden Rinpoche who escaped Tibet Mindfulness of Breathing as taught in the Ana- after the Chinese authorities closed the Tashi panasati Sutta, part of the Tipitaka or Pali Kyil Monastery, Yantra Yoga techniques are canon (250 B.C.), the compiled teachings of healing movements with corresponding breath Buddha. According to the Tipitaka, the pursuit practices that put the whole body into mudras and development of mindfulness of in-and-out to circulate and rejuvenate energy. This serves breathing leads to the culmination of the four to purify karma, eliminate negativity, and en- frames of reference: focus on the body, the feel- gender peace.5 ings, the mind, and mental qualities. The four Yoga philosophy considers the greatest stress frames of reference bring the seven factors for to come from fluctuations of the mind as it awakening: mindfulness, analysis and compre- movestowardthethingsitwantsoraway hension of the quality of mindfulness, persis- from things it dislikes, as it runs towards future 56 Annals of the New York Academy of Sciences worries, or becomes mired in past mistakes. that when subjects became angry their risk Even as you read this paper or attend a lecture of further heart attacks doubled compared to your mind is in constant motion, shifting into those who remained calm.7 In a study of 5,716 future obligations or past frustrations. When middle-aged people, those with the best self reg- the mind is 100% in the present we experience ulatory abilities were 50 times more likely to be the calmness, peace, and joy that minimize the alive and without chronic disease 15 years later effects of stress. Most people agree that being than those with poor scores on measures of in the present moment is desirable, but they self regulation.8 As the only autonomic func- cannot find the way to get there. Yoga breath- tion easily controlled through voluntary effort, ing rapidly quiets the fluctuations of the mind breathing serves as a portal through which im- bringing us into the present moment.6 balances in the stress-response system can be What do these diverse breath traditions corrected. have in common? How might they increase For most people, the quality of life is even longevity? What is the research evidence and more important than longevity. The quality of what more needs to be done? one’s life depends upon the quality of one’s mind. Stress, overstimulation, excess expecta- Research Evidence tions, and mental turmoil drain our energy and our capacity to enjoy life. Mind-body and Western scientists and researchers have been spiritual practices offer the sense of peace, studying Buddhist meditation, but there is very joy, and relatedness that sweeten our lives little research on Tibetan movement and breath and the lives of those closest to us. Unfortu- practices. However, the developing evidence on nately, many people who try to learn medita- yoga breath techniques can be used to draw tion cannot focus their minds. Some find the inferences and guide research on Buddhist practices difficult and austere. Most lack the practices. patience to persist. Trying to meditate while un- Yoga breathing can be considered a form der severe stress sometimes magnifies the sub- of meditation. Moreover, certain breath prac- jective sense of distress. In our clinical practices, tices prepare the mind for deeper meditation. we find that starting with breath practices gives Both yoga breathing and meditation can acti- immediate benefits that most people can ex- vate the parasympathetic nervous system and perience, lays the ground work for meditation, induce altered states of consciousness.