Currently viewing the tag: "pranayama"

Los Angeles ChiropracticBreath is life. Without breath, life will not carry on for long. But somehow, I think, most people take it for granted. Breathing is autonomic – you do not have to think about it for it to happen. It just does. Every yogi is aware that the breath will flow unimpeded regardless of the attention or inattention given to it; yet the great Yogananda warned that every novice meditator would sooner or later interrupt their meditation for fear that their slowed breathing was their body forgetting to do so. Breath in life, however, will never stop on its own; it is the first thing we do upon entering the world (gasp in the first breath) and the very last thing we do before passing on to the next (exhale the last breath).

The breath is so important to life that yogis conceptualized it as the prime mover of the life force energy throughout the body – what they call prana. And both yogic teachers and modern science understand the breath’s intimacy to our consciousness states. When operating in the autopilot state of mindlessness, especially while under heavy stress, the breathing can often be shallow, rapid, and erratic. During states of deep sleep or meditation, however, the breath can slow to a crawl. Listening to a regular pranayama practitioner breathe might conjure up images of waves crashing on the shore – long, deep, and rhythmic sounds of the ebb and flow of nature.

 

Breathing reflects consciousness and we can affect or influence consciousness by changing our breath…breath and consciousness are just the flip sides of the same coin. ~ Richard Rosen

 

Beverly Hills Chiropractor

The function of the breath is to bring in oxygen needed for energy production, and to remove CO2, the byproduct of cellular respiration. The breath thus acts as cyclic transporter of gasses necessary for both human and vegetative life on the planet. Breath is life in every sense of the word.

With this in mind, I believe, it is of utmost importance to focus on the breath in as many of your activities as possible. Yes, of course, as a means of entering deep states of meditation, focusing on the breath is without rival. I have been teaching this vital and fundamental element of meditation weekly for eight years and, always, I emphasize the importance of focusing on the breath. It is this cycle of breath – the inspiration of life, and the expiration of death, with the spaces in between them – that allows for the deepest submergence into the great meditative state of dhyana, and ultimately, samadhi.

I focus intently on my breath whenever I must sit for something unnerving or potentially painful, like a medical or dental procedure. Because of my commitment to bringing solitary focus to my breath and ultimately release all focus as I let my consciousness dive deeply into the meditative state, I have been able to slow my breath to such a degree that dentists, doctors and nurses frequently check in with me to make sure I am still alive. One nurse just prior to my last colonoscopy told me I was not “breathing enough,” to which I jovially disclosed that I am a regular meditator and purposefully controlling my breath. The anesthesiologist who was monitoring my breathing caught the conversation and essentially told the nurse to put a lid on it – he could see my respiratory rate was normal.

Breath control has also helped me maintain my poise under stressful situations, like while in a court of law, or when under the control of some power-tripping authority (DMV employee, police officer, and so on). Deep breathing really does help calm the nerves and keep one poised under stressful situations. That alone is worth practicing breath control.

Los Angeles ChiropracticBut perhaps my favorite time to focus on the breath is during exercise. Anybody who works out regularly knows how important breath control is, but I must stress that the breath it truly is the foundation of all power and endurance in sports and fitness. Take professional fighting for example: I always know which fighter is going down first…it’s usually the one who is breathing the heaviest. When an athlete loses breath control, he loses power, and ultimately, he’ll lose the contest.

When I do cardiovascular exercise – like riding a bike – I always attempt to maintain the most deep, rhythmic breathing possible. Not only does it guarantee I will finish my workout (reach my numbers), but it also allows me to pace myself, and kick on the power where I need it. When you find yourself tiring in your workout, focus on your breath – slow it down, build a rhythm – and watch your energy go up and your endurance expand. When lifting weights, focus more on the breath than on the contraction and, believe me, you will see your strength explode by controlling your breathing.

Finally, take time every week to practice diaphragmatic breathing. If you do not know how to do this powerful breathing exercise, please look here for instruction. You may not believe me when I say that people forget how to breath properly, neurologically, and it is of utmost importance to practice in the same way you would practice focused awareness (mindfulness) and meditation. I have seen over a twenty-two-year span of natural bodywork and healthcare how quickly people lose their ability to breath diaphragmatically. It is like working out – use it or lose it – to be totally cliché. But take my assurances: you will increase your power, physically and magnetically, if you take the time to work on controlled breathing.

West Hollywood ChiropracticBreath is life, indeed. You can let it happen automatically without ever thinking about it, and your body-mind will certainly do its job dutifully. Or, instead, if you apply your mind and actions to your breathing consciously, you will become a psychic and energetic powerhouse. You will look vibrant and healthy from the maximized oxygenation of your body. You will become metabolically efficient by conditioning your gas transport and exchange system. Your mind will be clear and sharp, and you will be much quicker to drop into deep, calm, poised states of quiet meditation. Use your gift of breath to your advantage. The yogis are conceptually right with their image of life force energy control of the breath. Expand your life force for your greatest health and vibrancy through the gift of breathing.

Part 2

Brain statesIn part one of this series, I discussed how former drug users might benefit physically by taking up a regular meditation program. I also touched on how former drug users are at an advantage when it comes to “finding the Self”, as the mind-altering action of some drugs approximates the deeper states of meditation. In this piece, I will address a few mental and inspirational elements that regular meditators enjoy, which will also help former drug users find what we are all ultimately looking for—a deeper connection to our true Selves—all while keeping them off dangerous drugs.

The Way I Cope

Drugs not only make the body feel good, they make the mind feel invincible. Amphetamines were given to World War II pilots as a way to keep them awake and alert on numerous sorties throughout the war. Even today, speed-like drugs are given to ADD-labeled children and adults to help them concentrate. Drugs do, in fact, enhance our mental capacities in the short-term. Whether talking stimulants for alertness and concentration, or the mind-expanding quality of hallucinogenics: the primary use of many recreational drugs is for altering mind-states.

Stress copingGoing within via meditation also alters consciousness states. As we deepen our meditative practices, we pass through states of consciousness that simulate dream states or even deep sleep (albeit consciously). It is for this reason that former drug users have a hand up on most non-users—they know what it feels like to pass through these varying stages of consciousness. When meditating, the former drug user will recognize and feel a sense of calm, ease and comfort passing through these stages. Call it an acquired skill to feel comfortable as one makes it through these transitions. The average person often must take several passes through a consciousness state to feel comfortable enough to allow it to happen on its own without a mental disruption or dispersion of the state.

From a mind perspective, meditation has also been shown to decrease anxiety—a godsend to anybody who uses, or has used, drugs at one time or another “to cope.” Studies have shown meditation increases stress adaptability as well. Or plainly, regular meditators handle stress better—one reason some people turn to drugs to begin with. Further, meditators have been found to feel less lonely. It is well known that loneliness is associated with increased incidence of illness and death. A regular meditation practice, then, goes a long way to preserve the psychological, emotional and physical wellbeing.

Finally, regular meditators have been found to have increased brain activity in the prefrontal cortex, the area responsible for executive function, while simultaneously decreasing activity in the amygdala, the area of emotional reaction. Executive function encompasses a number of mental processes, but put simply, this region is responsible for inhibiting emotional outbursts or impulsive behaviors. The amygdala, on the other hand, is the area where memory, decision-making and emotion work together to elicit quick responses. These two regions are regularly at odds with one another, balancing how we wish to act—venomous anger for example—with how we contain ourselves. The amygdala in teens, for instance, develops much more rapidly than the prefrontal cortex, leading to more reactionary decisions and impulsive behavior (one reason teens are at higher risk for accidents). But by meditating regularly, executive function is enhanced while reactionary amygdala function is depressed, and thus the practitioner becomes more poised and disciplined, thinking things through rather than exploding in unrestrained emotion.

The Voice I Hear

Woodstock-1969Some people have had spiritual experiences on drugs, as attendees at Woodstock or today’s raves might attest. This is because chemical substances acting on the brain can open doors to insights, compassion and even a feeling of “oneness,” things we ultimately all crave as human beings. For this reason, many habitual drug users return again and again to drugs to relive a temporary experience which we intuitively feel should be more permanent.

Users who have spiritual experiences are correct in their intuition—feelings of oneness are our birthright, and they should persist beyond the temporary high felt from drugs. The only way to tap into this eternal unity is by going within and awakening to the Self. While the term Self is actually interchangeable with many others—God, the absolute, the final reality, etc—it is incomplete and incapable of fully describing what yogis would call the source of all things. No matter which name you give it, this source is what we all truly want: reconnecting with the Self is the inner drive which underlies all human desire. And it is exactly this which is the basis for people turning to drugs.

When we uncover our true Selves, however, we concurrently uncover the bliss inherent in our source of being. Through this uncovering we come to realize that we exist in this material dimension (our form) for a purpose, and the deeper we go within, the stronger our realization of our life’s purpose becomes. But interestingly for the former drug user is that this realization also brings to light the purpose of the chosen path of substance abuse. Most people enter professions where they wish to make a difference, either in an area which they perceive themselves to have failed in the past, or in an area which they themselves have been helped. It is not surprising then that many former drug users, myself included, look to make a difference in the world of recovery—helping other addicts shake the illusions of the high drugs provide, and in finding the truth inherent in uncovering the Self.

Helping Drug AddictsRegular meditators have also been found to cultivate greater compassion—for themselves and others. Why is this important? Because it is so easy to beat oneself up for perceived mistakes one has made, and every other shame and guilt that comes along with drug addiction. Having compassion for one’s choices comes from a deep understanding that one receives as a result of going within. By understanding the greater purpose of our choices, we can open up to a world of gratitude for the life we have lived, and how it has lead us down our current inspired path. The highest service in life comes through giving from a place of compassion—the I-have-been-there-before state of empathy. Nobody can relate to this more than former drug users who have dedicated their lives to helping others, and this compassion is enhanced by a regular meditation practice.

Meditation has also been found to improve a person’s skill at introspection—the ability to reflect on one’s life and oneself mentally and emotionally. People who have a strong ability for introspection come to know themselves better, make better choices, and experience greater growth spurts emotionally and spiritually. As a consequence, meditation also opens the floodgates to inspiration, so creativity is enhanced as one quiets the mind of its incessant chatter and allows the Self to reflect unimpeded. Most creative geniuses have a way of tapping in—meditation is one surefire way to unleash our inherent potential and express creative genius. Start today to take advantage of this power we all possess.

OnenessPeople typically return to drugs to recreate an experience that brought them close to feeling the bliss of oneness with all things. That is because drugs open doors to states of consciousness which simulate stages we pass through along the path to union—the known deeper states of meditation. Drug-induced altered states of consciousness, however, are short-lived and they come with many unwanted side effects, most treacherously death. But what drug users are searching for is what all people ultimately search for: the bliss that comes from awakening to our true Selves. While many paths to the Self exist, meditation is time-tested and proven; its effects are long-term, and its many changes are permanent. Drugs will never bring the seeker what he or she is looking for, because like all external experiences, they are transitory and illusory by nature. Only by going within and uncovering the true Self will an individual find what he instinctively seeks: union with the entire universe. Meditation is a tool available to all of us—rich, poor, young, old, male or female—to bring us in-touch with our true essence, while enhancing our lives in body, mind and spirit. But even more astoundingly, former drug users may be at an advantage as they have experience in passing through various altered states in which the average, non-drug user is not so immediately comfortable. These reasons seem overwhelmingly encouraging for those in recovery to take on a meditation practice. Turn on and tune in, if you will, and you will find exactly what you have always been looking for.

Part 1

Cocaine BlissDrug addiction is a form of seeking. The high we get from drugs is the closest thing to the altered states of consciousness that are the hallmark of deeper states of meditation, including samadhi, and thus drug users—most unconsciously—are seeking what we all are: the internal source of bliss. Bliss can only be achieved from within, whether it be inspiration, fulfillment, joy or any other state of being; it is an inside job. Drug addiction, then, is like any other attachment to the external world—it is our seeking fulfillment from things outside of us.

The quest for bliss, or a something other than what we experience in the purely physical world, is a real and ubiquitous drive—a universal human yearning. We bounce from experience to experience, desire to desire, and even relationship to relationship—what the yogis would call gaining knowledge—seeking this bliss. And all these quests for the outer are necessary to lead us to the reality of the inner. Drugs and chemical highs are no exception. In fact, former drug users may even be at an advantage on this quest, as the altered states so familiar to substance abusers most closely approximates the different states the meditator passes through on his or her way to Self-realization.

Learning the Self is the most rewarding experience we can have, as it lasts a lifetime. While every former drug user has learned invaluable lessons about herself, only through conscious awareness and awakening can true Knowledge—and all it affords—be had. In seeking the Self the greatest of all fulfillments is ours—the bliss we are never able to find in outer experiences. By taking on this quest, the former drug user has the greatest probability of remaining clean, because what is a temporary high when compared to bliss?

russell brand meditatingThe quest to “find” the Self can be carried out by a number of paths. One such path is meditation. Meditation, the art of silencing the mind and going within, is a profound practice, one which has a number of short and long term benefits for the former drug user. The benefits range from the physical, like a decreased risk of debilitating cardiac events, to the mental (increased emotional control), to the spiritual, like greater creative inspiration. In the following paragraphs, I will touch upon these benefits of body, mind and spirit to encourage former users to take up the habit of going within. I am certain that when I am finished you will see that the enormous advantages the practice of meditation affords are far greater than any momentary highs we get from drugs.

The Way I Feel

Dopamine system

Click to enlarge

Drugs feel good—we can thank the dopamine system for that. But the physiological sensations resulting from drug actions are temporary and come with the risks of tolerance, withdrawal and potential overdose. Going within, on the other hand, particularly via the path of meditation, provides physiological changes which are longer lasting, and many even permanent. These physical changes can feel good too, but they are subtle and come on gradually, so there is really no high with true meditation.

Meditation has been shown to reduce the risk of cardiac events—like heart attack and stroke—by one half. At risk African American men and women were given either a meditation program, muscle relaxation exercises or conventional health education courses. Those participants who meditated had nearly half the risk of suffering a cardiac event. These findings are particularly valuable for recovering methamphetamine and cocaine users, as stimulants can stress the cardiovascular system (heart and blood vessels). Further, the practice of pranayama (breath control) works to slow the metabolism, bringing down heart rate, respiration and blood pressure. These physiological changes are imperative for any person who has been artificially speeding up their cardiovascular system with drugs.

Meditation also has been shown to reduce pain, fatigue and depression. Many people who suffer from chronic illness turn to drugs to alleviate pain. A 2010 study showed that an eight-week course of mindfulness training reduced all three symptoms above, and improved health-related quality of life for people suffering from multiple sclerosis (MS). As any long-term drug user will tell you: part of the package that comes with substance abuse is pain, fatigue and ultimately depression. Here we now have evidence of the power of going within for alleviating these overloading sensations which often plague chronic drug users.

healingFinally meditation may lead to improved healing—something every drug user needs, as repeated use of chemicals can and does lead to breakdown of the body. Both inflammation and immunity are altered by meditation. Inflammatory processes have been observed to diminish, while immune function has been found to increase in regular meditators. As self-healing, self-regulating organisms, we need our innate powers to function unimpeded. While drug use hinders our healing abilities, quieting the mind and going within enhances them instead. Choose meditation and watch your miraculous regenerative powers operate in full force as your body and mind return to their most optimal functioning states.

Doing yoga helps cancer patients overcome sleep problems.  So says a recent study to be presented at the annual meeting of the American Society of Clinical Oncology (ASCO) to be held in Chicago this June.  According to the study, yoga also improved quality of life, reduced fatigue and reduced the need for sleep medications in cancer survivors.  Now how ’bout that?

The study looked at 410 patients who had finished treatment two to 24 months before and who had reported greater-than-average sleep disruptions (80% of cancer patients have trouble sleeping while undergoing treatment, and about two-thirds say the problems persist after treatment ends). Almost all of the participants were women, and three-quarters had had breast cancer, although the cancer had not spread. None had done any yoga in the past three months.  Participants were randomized to either receive regular follow-up care for cancer survivors or to receive regular care plus two 75-minute sessions of yoga per week for four weeks.

Emphasis was on doing postures (asanas) breathing from the diaphragm rather than the chest (pranayama) and on mindfulness, visualization and guided meditation.
Here are the results:

  • 22% of yoga participants reported improvement in sleep quality, while only 12% of controls reported the same
  • 31% of yoga participants who had started out with clinically impaired sleep quality recovered vs. only 16% of controls
  • 42% in yoga group had reduced fatigue, compared to only 12% in the control group
  • 20% of yoga participants had reduced daytime sleepiness, while only 5% of controls had the same 
  • 6% on average in yoga group reported their quality of life improved, while none in the control group did
  • While the yoga group was able to get by with less sleep medication, people in the control group actually used more.

Pretty amazing, but not surprising.  I know firsthand the multitude of health benefits of practicing yoga, as I have been involved in my own practice for 10 years.  What is remarkable is the degree and rapidity with which cancer survivors respond to yoga practice.

The combined focus on physical activity, mental focus and breathing is a recipe to benefit all people.  Yoga has been around for thousands of years precisely because it has taught people a way of enhancing their life forces.  If yoga has the ability to transform the lives of cancer survivors, then it certainly has the ability to do the same for you and me.  I’m doing yoga daily; I encourage you to do the same.  Yoga will transform you.

Copyright © 2013 Dr. Nick Campos - All Rights Reserved.