Did you know that as we age our breathing gets faster, less deep, and shallow from our upper chest?
Breathing becomes shallower with age because of a process called elastic recoil. That recoil is constantly squeezing down on your heart and lungs, to the tune of some 26,000 breaths per day. But as we age our rib cage becomes tighter and we need to work harder on our inhalations in order to overcome a more rigid elastic recoil. This literally leads to physical degeneration of our entire system.
As if that’s not enough, we also become shallow breathers leading to chronic tissue hypoxia, depriving our cells of the oxygen they need. Chronic cellular hypoxia is ultimately linked to cell death and the opportunistic proliferation of mutagenic stem cells. Shallow breathing also forces the body to breathe faster, over-breathing oxygen while breathing out too much CO2. This creates a dangerous imbalance in O2 and CO2.7.
Not to worry, I am going to give you a simple breathing technique to reverse all of the above so you can live to your longest most healthiest youthful self.
Meet Kumbhaka Breath
Rooted in ancient yogic practices and with solid science behind it, the Kumbhaka Breath or “breath retention” has gained popularity due to its potential anti-aging benefits. You can watch a brief public video on the connection between breath and aging as well as Kumbhaka breath here>
Kumbhaka Breath involves the deliberate retention or holding of the breath after inhaling or exhaling. Scientific research suggests that this practice can positively impact various physiological processes related to aging. Let’s explore some of the potential benefits:
- Cellular Health and Oxidative Stress Reduction: Studies have shown that Kumbhaka Breath may contribute to the reduction of oxidative stress, a key factor in cellular aging. By practicing breath retention, the body experiences a brief period of hypoxia (reduced oxygen levels), which triggers a hormetic response. This response activates cellular repair mechanisms, increases antioxidant production, and helps maintain cellular health.
- Activation of Longevity Genes: Research has demonstrated that Kumbhaka Breath can stimulate the expression of certain genes associated with longevity. Studies on breath retention techniques have shown an upregulation of genes related to cellular repair, mitochondrial function, and stress resistance. These genetic changes can have profound effects on overall health and may slow down the aging process.
- Stress Reduction and Hormonal Balance: Chronic stress is a significant contributor to accelerated aging. Kumbhaka Breath has been found to activate the parasympathetic nervous system, leading to a reduction in stress hormone levels and an increase in feel-good neurotransmitters like serotonin. By managing stress, this breathing technique may help prevent premature aging and promote emotional well-being.
- Enhanced Circulation and Detoxification: Breath retention during Kumbhaka Breath temporarily increases blood pressure and improves blood flow. This increased circulation aids in the delivery of oxygen and nutrients to cells, facilitating their repair and rejuvenation. Additionally, the release of carbon dioxide during exhalation helps eliminate toxins from the body, further supporting detoxification processes.
Step-by-Step Guide to Practicing Kumbhaka Breath for Anti-Aging:
- Find a comfortable seated position with your spine upright and your shoulders relaxed.
- Begin by taking a few deep breaths to center yourself and establish a calm state of mind.
- Step 1 Inhale deeply and slowly through your nose, filling your lungs to their maximum capacity. Count how long it took you to breathe in till full.
- Step 2 Hold your breath to 2X the count of your inhale or as long as you can comfortably hold your breath without discomfort. For example, if you breathed in for a count of 7 then hold for a count of 14 or as long as you can hold comfortably.
- Step 3. Release your breath calmly and slowly without any counts but till fully exhaled. This is considered a full cycle.
- Then take a few normal breaths till you are ready to do the next cycle.
We recommend you do a minimum of 3 cycles. You are then welcome to try 6 cycles or more too. You can practice this during the day but starting your day with this breath is a great way to benefit from it tremendously!
Variations:
Once you are comfortable with the basic practice you can add “locks” to boost this practice. Lock 1 is the neck lock that you attain by moving your head down like you are looking at your belly button. Here is a short public video on how to do the locks >
Lock 2 is the anal lock that you attain by closing your rectum like you are trying to not poop and pull up the muscles toward your belly button.
Practice these two locks first. Once comfortable you can try the above steps but in this order:
- Find a comfortable seated position with your spine upright and your shoulders relaxed.
- Begin by taking a few deep breaths to center yourself and establish a calm state of mind.
- Step 1 Inhale deeply and slowly through your nose, filling your lungs to their maximum capacity. Count how long it took you to breathe in till full.
- Step 2 Hold your breath for three seconds then first do the neck lock then the anal lock and continue to hold your breath. Ideally, hold your breath for 2X the count of your inhale or as long as you can calmly hold your breath without discomfort.
- Step 3. Release your breath and both the locks calmly and slowly without any counts and till all air is fully exhaled. This is considered a full cycle.
- Then take a few normal breaths till you are ready to do the next cycle.
Kumbhaka Breath as a daily practice is a powerful tool in your anti-aging arsenal. Scientific evidence suggests that this practice may promote cellular health, activate longevity genes, reduce stress, improve circulation, and support detoxification.
You can find videos for doing this correctly in my playlist on Youtube
Live long, youthfully!
