On Breath - Pramayama Essentials (Free Teaser)
Just another course on breathing techniques? NO!
In this course we go beyond the ordinary inhale - exhale structure of breathing classes and courses and look into the physiological details, psychological effects and even therapeutic applications of breathing techniques.
This is a free teaser to give you a basic feeling of breathing techniques, Pranayama and the "On Breath" course series. "On Breath" is a series of courses on specific therapeutical topics like stress management, hypertension or fears, which will be available on Udemy and my website.
Introduction and Qualification
My Name is David Römmler. I am a certified hypnosis therapist and registered Yoga teacher with a passion for Pranayama / breathing techniques and their psychological effects and applications. My professional Yoga journey started with a teacher training in an indian ashram in Madhya Pradesh. In a buddhist monastery in north India, I was able to deepen my knowledge of meditation. You can find all information about me and my story on the website of my online office for hypnotherapy "Hypnosis Therapy Online".
10-20000 Liters Every Single Day
In a single day, we inhale about 10-20,000 liters of air, depending on your breathing behaviour, physical condition and exercise. That is a huge amount of air, and since one liter of air at 20 degrees weighs around 1,2 gram it makes up 12-24 kilos of air, in other words about 10 to 15 times more than the amount of food we eat.
You might think: Wow! How lucky I am that I have been breathing since I was born. But it's not so simple. Most of us take the act of breathing for granted.
Studies have shown that around 90% of all people have dysfunctional breathing patterns; like mouth breathing during sleep, which applies to about 70% of the population. And these dysfunctional breathing patterns can cause or aggravate chronic diseases - like asthma or anxiety disorders.
Breathing is not a binary activity, like either you do it (alive) or not (dead). Not only is it important THAT we breathe, it is also important HOW we breathe. There are as many ways to breathe as there are foods to eat. And each way to breathe affects us in a different way - physiologically and psychologically.
One of the major goals of this course is to give you the confidence to create your own breathing sessions with the techniques you learn here.
So, after this course you will ...
have learned important techniques to improve your awareness and strengthen your health
you will be able to create your own combination of techniques that suits you most, create your own breathing sessions and guide yourself through it
and you will know the specific benefits that come with each technique
During this course you will experience that ...
your attention span will have changed. Your concentration will improve.
Your ability to focus and hold this focus will increase.
Your mind will frequently enter a state of natural equanimity
and you will have more overall energy and mental calmness during the day.
Physiological benefits of proper breathing
The overall benefits of proper breathing and Pranayama are …
It helps with weight loss
A study published in the International Journal of Yoga, suggests that regular and guided practice of Pranayama is effective in weight loss.
‘Short Term Effect of Pranayama on the Lung Parameters’
Good for skin health
A review article published in the Journal of Ayurveda and Integrative Medicine explains various benefits of Pranayama including the skin.
‘Effects Of Yoga And Pranayam On Psychological Disorders’
A research paper reflects that Pranayama has effects on the autonomic response which is helpful in treating disorders like Irritable Bowel Syndrome.
‘Effect of Fast and Slow Pranayama Practice on Cognitive Functions In Healthy Volunteers’
Takes care of the lungs
A research paper, explaining a study conducted on 50 adults to look at the effect of Pranayama for over a period of 6 weeks, suggests a strengthening of the lungs and effectiveness against various lung diseases.
‘Effects of Pranayama on detoxification‘
Good for nasal passages and sinuses
A paper based on the study of the effects of nasal breathing exercise on nasal problems (e.g. allergic rhinitis) suggests that it is a simple and economical method to reduce the symptoms of inflammation of nose and sinuses.
‘Nasal Breathing Exercise and its Effect on Symptoms of Allergic Rhinitis’
Improves cardiovascular health
A study has shown significant reduction in blood pressure & heart rate while keeping increased fingertip temperature as the effect of 3 months of regular practice of slow breathing for about 5 minutes per day maintaining a 2:1 ratio of exhalation and inhalation.
‘Yoga and immune system functioning: a systematic review of randomized controlled trials’
In another study, involving 6 weeks of training in Pranayama along with medications to treat hypertension, Pranayama has reduced BP significantly compared to medication alone.
‘Introduction to the Cardiovascular System’
A systematic review based on the effects of Yoga and Pranayama over the immune system reflects the benefits of Pranayama. It showed that yogic breathing downregulates pro-inflammatory markers. It also has beneficial effects on cell-mediated and mucosal immunity. If practiced regularly and for a longer duration, it can help to achieve consistent effects on circulating markers.
‘Effect of pranayama on rate pressure product in mild hypertensives’
Helps in detoxification
To determine the effect of Pranayama for detoxification, 60 young students were tested. 30 students practiced breathing exercises. The Control group didn’t participate in any Pranayama practice. Within 6 weeks of practice, the body detoxification process of the first group improved (by measuring different variables for lung functions).
‘Effect of Pranayama (Breathing Exercise) on Arrhythmias in the Human Heart’
In a study, 84 participants were recruited for slow and fast pranayama. The results suggest that both (slow & fast) types of pranayama improve cognitive functions.
‘Irritable Bowel Syndrome: Yoga as Remedial Therapy’
Helps with sleep disorders
This study has shown how ageing is affecting sleep quality in older adults (age>59). Researchers said the main reason behind it is untreated insomnia and reduced quality of life (QoL). Yoga interventions have shown that yogic breathing is effective in improving overall sleep quality (measured on different sleep scales). Yoga is also helpful in improving QoL.
‘Yogic breath regulation: A narrative review of scientific evidence’
Breathing exercises play an important role in reducing perceived stress & negative feelings.
‘Pranayam on obesity of affected individuals’
Increases gray matter in the brain
Gray matter is the component of the brain that consists of cells of the nervous system. It starts diminishing with age and one of the main results of it is memory loss with time.
‘Effect of uninostril yoga breathing on brain hemodynamics’
A study assessed the effect of pranayama on brain functions & gray matter volume, applying two months of sitali & sheetkari pranayama. Amongst other things it showed that delta and alpha band power in the frontal brain region improved.
‘What is the gray matter?’
Brings order to the mind
Pranayama, by regulating and controlling breathing exercises, helps the brain to stabilize mind fluctuations and thus to make the mind well oriented. It not only improves the orientation of the mind but makes it efficient and active.
‘Improvement of Brain Function through Combined Yogic Intervention, Meditation and Pranayama’
Helps with brain disorders
One-sided yogic breathing techniques like Surya Bheda or Chandra Bheda Pranayama (one nostril at a time breathing) has shown positive effects on that side of the brain.
Spiritual benefits of proper breathing
Our body is a reality perception interface. Our body, senses, brains and minds are given to us for free, as a gift of nature. But these gifts come in their natural constitutions. Our interface is shaped by nature and evolution in a way that optimizes our survival on this planet. It is not naturally designed to perceive reality as it is. Therefore it is vulnerable to all kinds of distortions that cause suffering. A part of traditional Yoga, as per Patanjali’s texts, can be understood as a description of how to bypass the filters of our interface as best as possible to see reality as it is. Pranayama / Proper Breathing is a way to train our interface for a better and healthier reality perception, this includes for example the treatment of interface overreactions, like allergies, panic attacks, autoimmune diseases; but also the training of our awareness and attention network in the brain.
If you want to attend this course, there are some conditions.
a) Readiness to transform:
Please only attend this course, if you are ready and willing to change your lifestyle and transform into a healthier life.
It is important that you understand: I am only a guide, who can educate you about the techniques and the associated outcomes. But you need to do the work. You are responsible to stay on track with regular training in order to get the benefits of the techniques. And it is also you, who is responsible for your body. So, listen to it. Listen to your body.
Who this course is for:
- Everyone who wants to learn about the power of breathing.
- Everyone who wants to improve health through behavior change.
- 04:07Welcome and Introduction
- 05:45Definition of Pranayama
David Römmler is a certified hypnosis therapist and registered Yoga teacher with a passion for Pranayama / breathing techniques and their psychological effects and applications.
His professional Yoga journey started with a teacher training in an indian ashram in Madhya Pradesh.
In a buddhist monastery in north India, he was able to deepen his knowledge of meditation.
You can find all information about him and his story on the website of his online office for hypnosis therapy "Hypnosis Therapy Online".