Today I'm going to show you a part of my daily life, a ritual I do as soon as I wake up, and it's something that has helped me and is helping me incredibly to be in a full state of health, physical, mental and spiritual, and I'd like to share it with you in case it might help you.
The practice of yoga from a state of maximum calm, breathing deeply in each sequence for 4 to 5 seconds and holding each posture for a minimum of 2 to 3 minutes.
I am not a yoga teacher, but I am a great observer, with a high analytical capacity, and I have been able to realize that there are different styles or practices of yoga that do not help to reach that state that one should reach.
The purpose of yoga should not be to see who is the most flexible, agile, fast or technical in doing the postures, but to reach a point where you learn to breathe properly while flowing through the asanas (postures) from kindness and flexibility (not physical, but mental).
Over the years, I have observed in different styles of yoga, as well as among different types of teachers, that the vast majority neither held the postures for the appropriate amount of time, nor took the necessary time between movements to breathe deeply.
An example that all of you who practice it regularly will surely understand is the one that has to do with sun salutations.
If between one movement and another within the sequence, you barely have time to inhale and exhale for 1 to 2 seconds (because they keep changing your position quickly), that leads to:
- Breathing shallowly and in a "not deep" way: This leads to hypoxia (decreased oxygenation) and hypercapnia (increased carbon dioxide).
- By going fast, accelerating, and breathing without taking in much oxygen (because it is practically impossible to do so by inhaling for 1 to 2 seconds), you activate the sympathetic nervous system.
This leads to an increase in adrenaline and cortisol.
You can be the most flexible person in the world with the most refined technique, but if your tendency in practice is to perform all the existing postures in the shortest possible time, barely maintaining the stillness of the postures and carrying out the asanas as if it were a marathon, you will never reach the deepest benefits of yoga.
This video is an example of my daily practice, which I carry out every day as soon as I wake up.
Different yoga practices and their health consequences
Although I am not a certified instructor, my analytical skills have allowed me to perceive that there are styles of yoga that do not promote the desired state (and I have been able to verify this analytically). Later, I will show you several tests that determine how the practice of yoga from one point or another can be beneficial or harmful to health.
Yoga with rapid inhalations/exhalations and hardly any time spent in the postures
This hyper-dynamic yoga style involves rapid, shallow breathing, which limits the amount of air inhaled with each breath. This results in less oxygen entering the lungs and, consequently, less oxygenation of the blood.
Result: low blood oxygen levels, leading to a state of cellular hypoxia.
In addition, there is another factor that indirectly leads to greater cellular hypoxia, and that is related to cortisol, the stress hormone, which you can verify analytically how it has increased in yogas of inappropriate practice "marathon style" (let's see who does more postures in less time).
When yoga is practiced too dynamically, with little proper breathing and a high level of intensity, the following occurs:
The body biochemically interprets that it is in a fight or flight situation, and sets in motion the mechanisms for war, activating the sympathetic nervous system, the one related to stress, when the practice of yoga should be directed towards the activation of the parasympathetic nervous system, the one that brings us calm, tranquility and inner peace.
This leads to an increase in cortisol in the body, and this indirectly decreases cellular oxygenation (if we already had shallow breathing as a negative effect, now we add another negative point...).
Excess cortisol has various effects on the body that could contribute to poor oxygen diffusion to the cells.
Here are some examples of how elevated cortisol levels could influence oxygen delivery at the cellular level, although there are many others:
Vasoconstriction: Cortisol causes vasoconstriction, that is, it narrows the blood vessels, and this reduces blood flow to the tissues, including the capillaries that supply oxygen to the cells, thus limiting the amount of oxygen available for diffusion to the cells.
Inhibition of vasodilation: Cortisol interferes with the action of vasodilating substances, such as nitric oxide. Vasodilation is important to ensure adequate blood flow through the capillaries, thus allowing for efficient oxygen delivery to the tissues. Inhibition of vasodilation could compromise this oxygen delivery.
Decreased cardiovascular system response: Cortisol reduces the sensitivity of adrenergic receptors in blood vessels, which can decrease the ability of the cardiovascular system to respond adequately to the oxygen demands of the tissues.
And as if all the negative effects of low oxygenation at the cellular level weren't enough, we then have other harmful effects on health related to cortisol, and these are related to the hyperactivation of the adrenal axis, and a greater activation of the nervous system, something that is counterproductive to health.
We should avoid at all costs in the practice of yoga (if we really want to achieve the deepest benefits), not only the improvement of the physical body and greater flexibility, but also those that provide us with a state of greater tranquility, calm and inner peace, in which we can face life in a healthier way (physically, mentally and spiritually).
Next, I'll show you another type of yoga, which is the one that provides full health benefits, the one that, from my point of view, should be practiced:
Yoga with inhalations/exhalations between 4 to 5 seconds and holding the postures for a minimum of 2 to 3 minutes:
In this type of practice, the emphasis is on the connection between the body and the breath, as well as maintaining stillness in the postures to quiet and calm the mind.
Each movement is carried out harmoniously with the breathing, allowing the person to immerse themselves in a state of tranquility and calm.
By breathing deeply for 4 to 5 seconds on each inhalation and exhalation, complete oxygenation of all cells in the body is promoted, as well as ventilation (elimination of CO2), which helps to revitalize and rejuvenate the body.
Furthermore, by practicing this style of yoga, the aim is to achieve a balance in the nervous system and a greater connection with oneself.
Deep, conscious breathing activates the parasympathetic nervous system, which is responsible for inducing relaxation and reducing stress. This counteracts the predominance of the sympathetic nervous system, which is often overactive due to the fast pace of modern life, and helps to restore a state of balance and inner calm.
In summary, this style of yoga is characterized by its focus on slowness, fluidity, conscious breathing, and the search for balance in the nervous system.
The changes that occur in this style of yoga are as follows:
By breathing deeply for 4 to 5 seconds on each inhalation and exhalation, you increase the supply of oxygen to the body's tissues, including the brain, muscles, and internal organs.
This helps improve respiratory function, increase blood circulation, and optimize the functioning of the cardiovascular, adrenal, and respiratory systems.
By coordinating movements with deep, conscious breathing, the parasympathetic nervous system is activated, which is responsible for promoting relaxation and calm. This reduces cortisol levels (the stress hormone) and decreases the activation of the sympathetic nervous system, helping to relieve stress, anxiety, and emotional tension.
The practice of calm and flowing yoga with conscious and deep breathing causes biochemical changes in the body, such as the reduction of cortisol levels and the increase of endorphins and relaxing neurotransmitters (such as GABA), as well as other chemicals associated with the feeling of well-being and happiness.
This helps to counteract the negative effects of chronic stress on the body and mind (fundamental in the pace of life we lead, where about 80% of people are in an adrenal phase 3).
“A hyper-dynamic yoga, with inhalations and exhalations of 1 to 2 seconds and barely holding the postures for 30 seconds, is completely different from everything I am showing you.”
Next, I would like to show you through analytical data how the practice of each of the yogas I have shown you led to completely different results.
The results of my research
First yoga
(hyperdynamic)
Analytics and explanation of results
Venous blood gas analysis and salivary cortisol
These two tests reflect the following:
- Rapid, shallow breathing leads to decreased oxygenation, as well as the retention of carbon dioxide (CO2) in the blood, resulting in hypercapnia and respiratory acidosis (you can see that the pH is almost at the minimum limit).
- This retention of CO2 also interferes with proper gas exchange in the lungs, limiting the elimination of CO2 and the entry of oxygen (O2) into the blood.
- As a result, there is low oxygenation of body tissues, leading to cellular hypoxia.
- Cellular hypoxia, caused by low oxygen availability in tissues, has several adverse physiological and biochemical consequences (metabolic alterations, activation of the sympathetic nervous system - increased adrenaline and cortisol).
- The salivary cortisol test performed after hyperdynamic yoga practice shows an increase in cortisol levels, suggesting a physiological stress response.
- Increased cortisol has adverse effects on the body, including suppression of the immune system, increased risk of cardiovascular disease, and metabolic dysfunction (among others).
In summary, the practice of hyperdynamic yoga leads to low tissue oxygenation and, ultimately, to cellular hypoxia, due to interference with proper gas exchange in the lungs.
This triggers a physiological stress response, as evidenced by increased levels of cortisol in saliva.
These findings highlight the importance of proper, conscious breathing during yoga practice, as well as the need for a careful assessment of the risks and benefits of different yoga styles in relation to health and overall well-being.
Things to keep in mind
Without barely maintaining the postures for 30 seconds and with inhalations and exhalations lasting between 1 and 2 seconds, cortisol levels increased, and blood oxygen levels decreased, showing a decrease in cellular oxygenation, an increase in carbon dioxide levels, as well as an increase in cortisol levels.
"The worst thing you can give your body is low oxygen and increased cortisol levels."
Physiological and biochemical alterations that occur in this situation:
Physiological
Cellular hypoxia: A lack of oxygen in the cells, known as cellular hypoxia, is one of the main physiological changes associated with this type of yoga. Cellular hypoxia affects the cells' ability to produce energy efficiently, which can result in fatigue and general weakness.
Activation of the sympathetic nervous system: Cellular hypoxia and the stress associated with oxygen deprivation trigger a sympathetic nervous system response. This leads to an increase in heart rate, blood pressure, and respiration, as well as organ and system dysfunction resulting from excess adrenaline and cortisol.
Changes in cellular metabolism: Cellular hypoxia also affects cellular metabolism, promoting lactate production and acidification of the cellular environment. These metabolic changes negatively impact cellular function and contribute to oxidative stress.
Biochemical
Increased cortisol levels: Increased cortisol has negative effects on the body, including suppression of the immune system, dysregulation of metabolism, as well as the adrenal axis.
Changes in blood gas levels: Shallow breathing and lack of oxygen lead to a buildup of carbon dioxide in the blood (as you may have seen in the blood test). This causes respiratory acidosis, which affects the body's acid-base balance and impairs the function of several organ systems.
Hormonal imbalances: In addition to cortisol, other hormonal systems can be affected by cellular hypoxia and associated stress. This can include changes in the levels of hormones related to metabolism, growth, and mood, which can have systemic effects on the body.
Second yoga
(conscious, kind, and fluid)
Analytics and explanation of results
Venous blood gas analysis and salivary cortisol
During the practice of slow and flowing yoga, characterized by deep, controlled breathing and the proper holding of postures, highly favorable results have been observed in the analyses:
- Oxygen (O2) levels in the blood have shown a notable increase, even exceeding the values considered normal in the analysis.
- This increased oxygenation translates into healthy tissue oxygenation, vital for the optimal functioning of body tissues and cellular metabolism.
- Furthermore, a decrease in the levels of carbon dioxide (CO2) in the blood has been observed, indicating efficient pulmonary ventilation and adequate gas exchange in the lungs.
- This optimal respiratory regulation is reflected in a blood pH within normal ranges and balanced bicarbonate levels, indicators of a healthy physiological environment.
- Venous blood gas analysis revealed a significant improvement in blood oxygenation, reflecting the positive impact of yoga practice on blood oxygen saturation and tissue perfusion.
- This temporary increase in oxygenation helps optimize cellular function and can have important benefits for cardiovascular, respiratory, and metabolic health.
- In addition, the saliva cortisol test yielded positive results (reducing levels to optimal values), suggesting an appropriate stress response and healthy regulation of the nervous system.
- Deep, controlled breathing, along with proper posture maintenance during yoga practice, promotes the activation of the parasympathetic nervous system, which is associated with relaxation, oxygenation, decarboxylation (CO2 elimination), restoration, and stress reduction.
In conclusion, the practice of slow and flowing yoga has been shown to have positive effects on health, promoting optimal tissue oxygenation, proper respiratory regulation, and a balanced response of the nervous system and adrenal axis.
These findings underscore the importance of conscious breathing and a yoga practice focused on harmony between body and mind for overall well-being.
Things to keep in mind
Maintaining the postures for a minimum of 2 to 3 minutes, and breathing for 4 to 5 seconds, decreased cortisol levels and increased blood oxygen levels, demonstrating an increase in cellular oxygenation, a decrease in carbon dioxide levels, and regulation of the adrenal axis.
"The best thing you can give your body is good oxygenation and a decrease in cortisol levels."
Physiological and biochemical alterations that occur in this situation:
Physiological
- Optimization of cellular metabolism: Adequate oxygen availability in cells is essential for energy production and cellular metabolism.
- Full oxygenation facilitates the efficient production of ATP (the cellular energy source), which promotes optimal cellular metabolism and proper function of all body systems.
- Detoxification and purification: Deep breathing and full oxygenation during this yoga practice also promote the elimination of toxins and waste from the body.
- The increased supply of oxygen to the tissues and the stimulation of the lymphatic system facilitate detoxification and purification of the body, thus promoting overall health and well-being.
- Autonomic nervous system balance: Increased oxygenation and decreased cortisol levels induce a parasympathetic nervous system response. This response is characterized by a decrease in heart rate, blood pressure, and respiratory activity, as well as a general feeling of relaxation and well-being.
- Optimal metabolic regulation: Adequate oxygenation promotes the normalization of cellular metabolism, reducing lactate production and maintaining a healthy cellular environment. This contributes to less oxidative stress and improved overall cellular function.
Biochemical
- Reduction of cortisol levels: The practice of slow and flowing yoga leads to a decrease in cortisol levels, which translates into positive regulation of the immune system, a more balanced metabolism, and a reduction in emotional tension.
- Blood gas balance: Conscious, deep breathing during yoga practice ensures proper elimination of carbon dioxide and optimal blood oxygenation. This maintains the body's acid-base balance and improves the function of organ systems.
- Hormonal harmonization: In addition to cortisol reduction, other hormonal systems, such as those related to metabolism and mood, experience positive regulation. This contributes to greater emotional stability and improved systemic functioning in the body.
- Increased levels of hormones beneficial to health (physical and mental):
- Serotonin: Serotonin is a key neurotransmitter involved in regulating mood, sleep, and appetite. From this perspective, practicing yoga increases serotonin levels in the brain, contributing to an overall sense of well-being and happiness.
- Oxytocin: Known as the “love hormone,” oxytocin is involved in promoting social bonding, trust, and empathy. The practice of yoga, especially when approached from this perspective, increases the release of oxytocin, thus fostering a sense of connection and belonging.
- “It is biochemically impossible to increase oxytocin when there are high levels of cortisol, and, conversely, when there are low levels of cortisol it increases.”
- Endorphins: Endorphins are neurotransmitters that act as natural painkillers and promote a sense of well-being and euphoria. The practice of yoga, especially from this perspective, triggers the release of endorphins, which helps reduce stress, relieve pain, and improve mood.
- GABA (Gamma-Aminobutyric Acid): GABA is an inhibitory neurotransmitter that helps calm the nervous system and reduce anxiety. Practicing this type of yoga increases GABA levels in the brain, promoting relaxation and a sense of calm (it's impossible to increase this neurotransmitter with high cortisol levels).
Furthermore, through this practice, you not only achieve physiological and biochemical improvement, but you also achieve a full connection with yourself, since, being in a state of calm, you fully connect with the present, where there is no worry about what has happened or what has to happen.
Therefore, you achieve the purpose of yoga in all its depth.
In conclusion, as you may have noticed, the choice of the type of yoga we practice can have a significant impact on our overall health and well-being.
While hyper-dynamic yoga may provide an initial boost of energy and excitement, its focus on shallow breathing and activation of the sympathetic nervous system has counterproductive effects, such as increased cortisol levels, decreased oxygenation, and disconnection from the present moment.
On the other hand, gentle, calm, and mindful yoga, characterized by deep breathing and gentle movements, offers a path to a state of complete health.
By allowing complete oxygenation of the cells, reducing cortisol levels, and fostering a connection with oneself, this approach leads us to experience a sense of harmony, calm, and inner peace that transcends beyond the yoga mat and extends to all facets of our lives.
So, which type of yoga should we choose?
The answer is clear: the one that gives us a feeling of fullness and balance in body, mind and spirit.
By practicing yoga that nourishes our being on all levels, we open ourselves to the possibility of experiencing life with greater clarity, presence, and gratitude.
So the next time you find yourself on your yoga mat, choose calm over haste, deep breathing over shallowness, and connection with yourself over distraction.
Your whole being will thank you for it.
I want to humbly remind you that I am not a yoga instructor or an expert on the subject; I am simply a passionate seeker of knowledge and spiritual connection. It is my sincere wish that what I share in this article will be a valuable tool for improving your health, well-being, and quality of life.
May this gentle, flowing, and profound yoga practice inspire you to explore beyond your self-imposed limits and discover the profound richness that resides in every deep, conscious breath and every posture held.
May peace and gratitude always be present on your path, sowing the seeds for continuous transformation.
Namaste