The key to achieving yoga's deepest benefits: The analytics couldn't agree more.

Today I'm here to show you a part of my daily life, a ritual I do as soon as I wake up. It's something that has helped me and is helping me incredibly to be in a complete state of health, physically, mentally, and spiritually. I'd like to share it with you in case it might help.

Practicing yoga from a state of utmost calm, breathing deeply in each sequence for 4 to 5 seconds and holding each posture for a minimum of 2 to 3 minutes.

I'm not a yoga teacher, but I am a keen observer, with a high analytical capacity, and I've been able to realize that there are different styles or practices of yoga that don't help you reach the state you should reach.

The goal of yoga should not be to see who is the most flexible, agile, fast, or technical in performing the postures, but to reach a point where you learn to breathe properly while flowing through the asanas (postures) with kindness and flexibility (not physical, but mental).

I have observed over the years in different styles of yoga, as well as in different types of teachers who taught it, that the vast majority did not hold the postures for the appropriate amount of time, nor did they take 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 you barely have time to breathe in and out for 1 to 2 seconds between one movement and another in the sequence (because you keep changing your posture rapidly), this leads to:

1. You breathe shallowly and in a “shallow” manner: This leads to hypoxia (decreased oxygenation) and hypercapnia (increased carbon dioxide).
2. By going fast, accelerated and breathing without hardly introducing oxygen (because it is practically impossible to achieve this by inhaling for 1 to 2 seconds) you activate the sympathetic nervous system,
   leading to an increase in adrenaline and cortisol.

You may be the most flexible person in the world and have the most refined technique, but if your tendency in practice is to perform all the postures in the shortest possible time, barely holding the stillness of the postures and performing the asanas as if they were a marathon, you will never achieve the deepest benefits of yoga.

This video is an example of my daily practice, which I do every day as soon as I wake up.

Different yoga practices and 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 at an analytical level). Later on, 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 holding the postures for long

In this hyperdynamic yoga, rapid, shallow breathing is practiced, limiting the amount of air inhaled with each breath. This results in less oxygen entering the lungs and, therefore, less oxygenation of the blood.

Result: low blood oxygen levels, leading to a state of cellular hypoxia.

Furthermore, there is another factor that indirectly leads to greater cellular hypoxia, and it has to do with cortisol, the stress hormone, which you can see analytically how it has increased in inappropriately practiced "marathon-style" yoga (let's see who can do the most postures in the least amount of time).

When you practice yoga that is too dynamic, with little breathing and a high level of demand, the following happens:

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, which is related to stress, when the practice of yoga should be directed toward activating the parasympathetic nervous system, which brings us calm, tranquility, and inner peace.

This leads to an increase in cortisol levels in the body, which indirectly decreases cellular oxygenation (if we already had shallow breathing as a negative effect, now we add another negative point…).

Excess cortisol has several effects on the body that could contribute to poor oxygen diffusion to cells.

Here are some examples of how elevated cortisol might influence oxygen delivery at the cellular level, although there are many others:

Vasoconstriction: Cortisol causes vasoconstriction, which narrows blood vessels, and this reduces blood flow to tissues, including the capillaries that supply oxygen to cells, limiting the amount of oxygen available for diffusion into the cells.

Inhibition of vasodilation: Cortisol interferes with the action of vasodilatory substances, such as nitric oxide. Vasodilation is important to ensure adequate blood flow through capillaries, thus allowing efficient oxygen delivery to tissues. Inhibition of vasodilation could compromise this oxygen delivery.

Decreased cardiovascular system response: Cortisol reduces the sensitivity of adrenergic receptors in blood vessels, which may decrease the cardiovascular system's ability to respond adequately to tissue oxygen demands.

And if all the impact of low oxygenation at the cellular level weren't enough, then we have other harmful effects on health regarding cortisol, and these are those related to hyperactivation of the adrenal axis, and greater activation of the nervous system, something that is counterproductive to health.

We should avoid at all costs in yoga practice (if we truly 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).

Below, I show you another type of yoga, which is the one that provides complete health benefits, and which, in my opinion, should be practiced:

Yoga with inhalations/exhalations between 4 and 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 breath, as well as maintaining stillness in the postures to quiet and calm the mind.

Each movement is performed harmoniously with breathing, allowing the person to immerse themselves in a state of tranquility and calm.

By breathing deeply for 4 to 5 seconds with each inhalation and exhalation, you promote complete oxygenation of all the body's cells, as well as ventilation (elimination of CO2), which helps revitalize and rejuvenate the body.

Additionally, by practicing this style of yoga, we seek to achieve balance in the nervous system and a greater connection with ourselves.

Deep, conscious breathing activates the parasympathetic nervous system, which is responsible for inducing relaxation and reducing stress. This counteracts the dominance of the sympathetic nervous system, which is often overactive due to the fast-paced nature of modern life, and helps restore a state of balance and inner calm.

In short, 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 the following:

By breathing deeply for 4 to 5 seconds with each inhalation and exhalation, you increase the oxygen supply 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 activation of the sympathetic nervous system, helping to relieve stress, anxiety, and emotional tension.

Practicing calm, fluid yoga with conscious, deep breathing triggers biochemical changes in the body, such as a reduction in cortisol levels and an increase in endorphins and relaxing neurotransmitters (such as GABA), as well as other chemicals associated with feelings of well-being and happiness.

This helps counteract the negative effects of chronic stress on the body and mind (fundamental in the pace of life we lead, where nearly 80% of people are in phase 3 adrenaline).

“A hyper-dynamic yoga, with inhalations and exhalations lasting between 1 and 2 seconds and barely holding the postures for 30 seconds, is completely different from everything I'm showing you.”

Next, I'd like to show you through analytical data how practicing each of the yogas I've shown you led to completely different results.

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The results of my research

Analytics and explanation of results

Venous blood gas and salivary cortisol

These two tests reflect the following:

• Rapid, shallow breathing leads to decreased oxygenation and carbon dioxide (CO2) retention in the blood, resulting in hypercapnia and respiratory acidosis (you can see the pH is almost at its lowest level).
• This CO2 retention 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, low oxygenation of body tissues occurs, 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).
• Saliva cortisol testing 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 short, hyperdynamic yoga practice leads to low tissue oxygenation and ultimately cellular hypoxia, due to interference with proper gas exchange in the lungs.

This triggers a physiological stress response, as evidenced by increased salivary cortisol levels.

These findings highlight the importance of proper and conscious breathing during yoga practice, as well as the need for careful evaluation of the risks and benefits of different yoga styles in relation to overall health and well-being.

To take into account

By barely holding the postures for 30 seconds and inhaling and exhaling for 1 to 2 seconds, cortisol levels increased, and blood oxygen levels decreased, demonstrating a decrease in cellular oxygenation, an increase in carbon dioxide levels, as well as an increase in cortisol levels.

“The worst thing you can do to your body is low oxygen and increased cortisol levels.”

Physiological and biochemical changes that occur in this situation:

Analytics and explanation of results

Venous blood gas and salivary cortisol

During the practice of slow, fluid yoga, characterized by deep, controlled breathing and proper posture maintenance, highly favorable results have been observed in the following analyses:

• Blood oxygen (O2) levels 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.
• A decrease in carbon dioxide (CO2) levels in the blood has also been observed, indicating efficient pulmonary ventilation and adequate gas exchange in the lungs.
• This optimal respiratory regulation is reflected in a normal blood pH 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 targeted increase in oxygenation helps optimize cellular function and can have significant benefits for cardiovascular, respiratory, and metabolic health.
• Furthermore, the saliva cortisol test yielded positive results (reducing levels to optimal values), suggesting an appropriate stress response and healthy nervous system regulation.
• Deep, controlled breathing, along with proper posture maintenance during yoga practice, promotes activation of the parasympathetic nervous system, which is associated with relaxation, oxygenation, decarboxylation (CO2 removal), restoration, and stress reduction.

In conclusion, the practice of slow, fluid 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.

To take into account

By holding the postures for a minimum of 2 to 3 minutes, and inhaling and exhaling for 4 to 5 seconds, cortisol levels decreased and blood oxygen levels increased, demonstrating an increase in cellular oxygenation, a decrease in carbon dioxide levels, as well as a regulation of the adrenal axis.

“The best thing you can give your body is good oxygenation and decreased cortisol levels.”

Physiological and biochemical changes that occur in this situation:

Furthermore, through this practice, you not only achieve physiological and biochemical improvement, but you also achieve a full connection with yourself, since, by being in a calm state, you fully connect with the present, where there is no worry about what has happened or what needs to happen.

So you reach the purpose of yoga in all its depth.

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In conclusion, as you may have seen, the type of yoga we practice can have a significant impact on our overall health and well-being.

While hyperdynamic 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 cells, reducing cortisol levels, and fostering connection with oneself, this approach leads us to experience a sense of harmony, calm, and inner peace that transcends the yoga mat and extends to all facets of our lives.

So which 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 a 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 rushing, deep breathing over shallowness, and connection with yourself over distraction.

Your whole being will thank you.

Namaste