MBBS 4-10 & 5-10-20 Breathing Techniques

Seeking collaboration about LoCeNa breathing.

I am a retired neurologist. I have done 6 years of research on meditation. In the past 2 years 2 major paper have come out tha show how meditation works that is what made me coin the word LoCeNa it refers to a part of the brain very deep. I want the meditators to understand that and tell others that meditation and yoga are science based and not voodooo magic of some sort So once the neurology os this is understood and proof seen we can shed more light on things I want that to be distributed around the world. Once you focus on the LoCeNa system during mediation you can double the benefits. Some of that is on my website and some I am adding. Help me.

Vrisch breathing

Start the day with a successful morning routine of 4 minutes of HIIT, drink of tall glass of cold water and 10 minutes of deep breathing meditation or breathing exercise. Try Vrisch breathing for 30 minutes for splendid results. It is made up of 5 minute segments of breathing at 4 minute ( 5 seconds inhalation, 5 seconds hold and 5 seconds exhalation) alternating with 5 minute segments of breathing at 6 cycles minute with violently forceful inhalation for count of five and then forced exhalation for count of ten. If possible end the session with 2 to 3 minute breath holding. After having hyperventilated for 5 minutes one can hold breath for at minute at the start but it can be built up to 4 minutes or even six.

Vrisch breathing meaning and clinical significance. The term vrisch (pronounced as sharp Frish to like a German word) is an intense breathing workout and an athletic version of yogic practice and mindfulness blended together. It is expected to be practiced by very healthy and fit individuals only and it is strongly advised to consult physician prior to trying it and those with serious heart, lung and blood pressure problems (and possibly undiagnosed cerebral aneurysm etc.) can suffer serious and potentially fatal outcomes therefore are advised to not attempt it and also attempt the earlier session in the presence of another person who can call for emergency medical assistance if that becomes necessary. It is anticipated that many people would experience headache from hyperventilation which would be an indicator to shorten the duration of hyperventilation. Those with parathyroid gland problems and hypocalcaemia or with hypomagnesemia can get curling of the hands called tetany and are advised to stop the ventilation immediately and report this to the physician for further testing. Those prone to epilepsy are also likely to precipitate an attack, and pregnant women, adolescents and very old adult are advised not to engage in this breathing exercise. The might wish to do the 4 breaths per minute simple deep breathing component and eliminate the 6 breath per minute intensive breathing in and forced exhalation portion and also not do the breath holding. Vrisch is intended to be cousin term to the German word ‘ frisch’ e.g. mit frischen Kräften implying with renewed vigour/vigor or novel strength thus an invigorating or rejuvenation intervention.

Vrisch breathing exercises the diaphragm. Diaphragm is the bellows of the lungs the leather appliance used prior to the invention of machines to breath air into fire by ironsmith etc. It gets overlooked because it is hidden inside the belly under the lungs and cannot be shown like the flexed biceps. The power of this wonderful muscle is immense and also not widely appreciated. While a strenuous aerobic workout would exercise this muscle well, there are distinct benefits through forced inhalation and forced exhalation that are a key component of the “bhrishckiha” of Sudarshan kriya and adopted into vrisch breathing, so named because this “frish” sound is produced when after a very deep and sharp inhalation the breath is suddenly exhaled. The fact that this breathing works out the diaphragm without the running of the legs or pumping of the arms into the boxing training bag the diaphragm is able to work somewhat harder as it can then be supplied more nutrients and oxygen by the heart. There are benefits of doing these breathing exercises to wheelchair bound paraplegics unable to workout outdoors, among the bed bound seniors due to sever hip and knee arthritis and other such situations where mobility is problematic or unsafe. The loss of sarcoplasm or the muscle mass of body from being stuck in a bed are a well-known nightmare and speedily conductive to death among elderly. The habit of vrisch breathing if acquired early on and practiced in the later life would prove to be a blessing by keeping at least the diaphragm strong when there is no good alternative to retain the strength of the breathing muscle and escape death from pneumonia. The benefits of laughter exercises promoted by the laughteryoga are derived from this bursts of movements of the diaphragm.

Improved oxygenation of the body from vrisch breathing session of 30 minutes. While it might require starting slowly with just five minutes or simply doing the 4 cycles per minute for one minute and then 6 vrisch breaths for a minute and doing it for 4-6 minute etc., and then build it up to 30 to 40 minutes, benefits would require a plenty of patience and stubbornly adhering to the practice for years. It might be imprudent to expect benefits to flow within weeks and that is why most people are likely to abandon this practice as waste of time and too distressing. The psychological benefits would start to creep in within few weeks but they won’t be observed by the practitioner but those around would observe the personality shift towards a calmer and more placid and patient persona. The topic of improved oxygenation of the body is mentioned by many but there are not only no real benefits from excess oxygen but hyperoxia is dangerous to the newborn who develop cataract in the eyes due to oxidative stress that their bodies are not yet matured enough to tackle. The saturation of oxygen in the blood ranges between 96% and 99% and unless there is a chronic lung condition it does not drop and it does not bring major benefits by boosting the saturation by 1-3% by hyperventilation of inhaling oxygen, benefits of which come only if there is a medical indication for oxygen therapy due to oxygen desaturation of the carboxylation of hemoglobin in carbon monoxide toxicity. The minor benefits from breathing in the open air taking deep breaths are also minimal. The need to get outdoors to breath fresh sea air is because the indoor air gets polluted by the gases emitted from the gut of the inhabitants of the room and the humidity from their breathing. The carbon dioxide levels don’t rise significantly enough to pose a health hazard nor do humans soak up the oxygen in a room that is not airtight shut to bring the levels of oxygen down to cause breathing distress. The benefit of vrisch breathing come from conditioning the body to better manage pH shift in the CSH and the medulla that retains the sensitivity of the medullary breathing centres to the oxygen and more importantly CO2. The sluggishness of the breathing of the elderly is due to the loss of sensitivity of the medullary and pontine centres that control breathing so that they don’t stimulate breathing even when the oxygen concentration drops or CO2 levels rise. And if there are accompanying dietary deficiencies, dehydration, hypokalemia, hypomagnesemia then even minimal drop in the oxygen level would bring about deleterious effects, which can be preened by the strengthening of the diaphragm and retention of the sensitivity of the brainstem to shifts in the pH and the saturations of oxygen and CO2.

The vrish sounds helps with the meditation part of the slower breaths. Many quit practice of mindfulness meditation practices as they find their minds to be too jitterily to be able to focus no the breathing, but vrisch breathing is substantially helpful in promoting compliance because when doing the forced 6 cycles of inhalation and exhalation there is no chance of becoming distracted and the 4 cycles breathing which is the essence of mindfulness practice emerges as a huge relief from that self punishing 2 to 5 minutes of deep and rapid breathing. Those who have been unsuccessful with the ordinary mindful meditation would draw even bigger rewards from vrisch breathing because it also doubles as HIIT during the forced breath phases as it strains the repiratory muscles in the same way as is the case with HIIT.

Deep and forceful breathing exercises are very necessary past the age of 59. With aging the collagen starts to undergo a senescence process called glycation where starches deposit glycates into the elastic collagen tissues all over. This makes skin less soft in most areas and the flexibility of the spine and limbs begin to decline which causes balance problems and weakness because elasticity loss of muscles makes them weaker. The worst effect of this glycation, which is speedier among diabetics and the sedentary who consume a lot of sugary drinks, is on the lungs. As the lung muscles stiffen from glycation the ribs no longer expand as much as they need to leading to chronic low-level hypoxia. This causes reduction of vital capacity of VO2mas. The shrinkage of VO2 max is a major driver of death among the elderly who are reported on their death certificates of having died of pneumonia. The reason for pneumonia is inability of the lungs to clears secretaries because of VO2 max shrinkage, which has thus far been seen as ordinary and acceptable part of aging. But doing forced inhalations and exhalation the damage done by glycation through reduced expansion of the lungs can be minimized and the ability of the lungs to keep the airways clearer during the later half of life so if properly studied there would be remarkable health and longevity benefits of vrisch breathing which is in fact a version of Sudarshan kriya by elimination of the Frisch embarrassing and foolish or unnecessary components and using the neuroscience footings for the process.

LoCeNa breathing exercises

LoCeNa breathing exercises are isotonic diaphragm contracting exercises for 2-3 minutes done through breath-holding for that duration alternating with robust forced hyperventilation bouts of 2-3 minutes at rates in the range of 10-13 breath cycles per minutes. LoCeNa breathing moderates optimizes and harmonizes the operation of the neural system called Default Mode Network or [DeMoNe] which is linked to meditation, flow state and neuroprotection against Alzheimer’s Disease etc.

While specific details of building the breath holding capacity in the range of 4 to 6 minutes would require precise physiological evolution, in the interim it seems reasonable to speculatively postulate that the isometric contraction based strengthening of diaphragm would bring about substantial health benefits because during the breath holding past one minute there is a counteracting pushing down of the diaphragm being resisted by the contracting abdominal muscles resisting the diaphragmatic excursion to prevent the breathing to resume. This does extent to a whole-body isometric contraction offering a whole-body workout. The localized muscle strengthening of abdominal muscles and diaphragm is supportable by the well established fitness training principle of straining a smaller group of muscles at any given phase of training so ha the blood and oxygen supply limitations do not restrict the work of the target muscle groups which would tend to happen during whole body workouts instead of stressing the arm flexors biceps and brachialis as is done through curle repetitions.

During the forced hyperventilation bouts of 2-3 minutes there is HIIT style straining of the abdominal muscles and diaphragm which can be presumed to be superior training for the aerobic capacity building which is known to decline with aging. The prescription process of phrenoplasty which aims to produce a bulking up of the hippocampal size with increase in the cognitive reserve through enhanced neurogenesis or Neo-Synaptogenetic Dendritic Augmentation of Complexity Extended Neurogenesis [NESDAC]

The breath-holding exercises the top-grade exercises continued in the ancient breathing practices called PRANYAMA - KUMBHAKA also trains with will power fortification and gratification delay power which are critical for optimization of the mental wellness and physical fitness and powerfully contribute to healthspan. Three minute bouts of 12 breath cycle forced hyperventilation that involves explosive exhalations with powerful thrust given by a rapid contraction of both the diaphragm and the abdominal muscles, constitute a key element of the Sudarshan Kriya breathing training termed BHASTRIKA which consists of fast and forceful breaths through nose preferably with simultaneous with an upwards or uplifting arm movements either alternatively or simultaneously. The arm movement component might feel awkward and irrtioal to many and seems dispensable.

MBBS a fortified modulated breathing Yogic (Vedic) excise for deep level meditation. (also read Gi Wi Fi technique)

Due to the procedural complexity and difficulty the echnique is divided into three levels - Master / Supreme Masters / Sublime Masters Yogi’s Pranayama Breathing 7/8- 49 (69/99) -4-20 It is an intensified variant of “Kumbhaka Pranayama” in which breath holding is begun at the 7 count and quickly doubled to count of 14 and then increased in steps of 7 but after 49 that is done by counts of 5 instead of 7. The count speed is expected to be approximately 30 seconds (49), 60 seconds (69) and 90 seconds (99) breathholding after deep inspiraction with count of 7. While at the outset it might be possible to coiunt only up to 5 with additional training it becomes possible to coiunt to 7 during inspiraction. While starting at 3 or 4 sets it is desirable to build up to total of 7 sets.

Warm up and cool down breathing style is that of 4/6 design whereby inspiration is done for a count of 4 and it is followed by a short puase of count to 2 or 3 followed by an exhalation of count to 6. It is desirable to have 7 warm up breathings this way and after the 4 or 7 sets of the modulated deep breathing with holding another set of 7 breathings of 4/6 are desirable.

Beginners are advised to do a 7-7-7 or 8-8-8 breathing. Kumbha in Sanskrit signifies a pitcher and is better connoted as balloon in modern days as ancient yogis who spoke Sanskrit did not have balloons. The Masters Yogi’s Pranayama Breathing thus becomes a modulated breathing practice when in each cycle the lungs are inflated to the maximum inspiratory capacity and that full stretches balloon or lung is maintained for between 30 to 60 seconds. This helps with retention of the alveolar patency and also offers the best respiratory efficiency. Once the lungs have been overfilled with Masters Yogi’s Pranayama Breathing the normally seen ventilation perfusion mismatch linked shunting of the blood through the lungs whereby the deoxygenated blood returns to the heart without being oxygenated can be minimized. This reduces cardiac strain because due to this ventilation perfusion mismatch some 5-10% inefficiency gets introduced into circulation forcing the heart to overwork.

As the beginners progress to mastering Antara kumbhaka the breath holding should progress from 21 up to 49 count. Mouth remains closed throughout the pranayama. Current belief is that a 90 second breath hold is sufficient to bring about sufficient wellness benefits although they begin at mere 30 seconds. Whether 4-6 minute breath holding bring about additional benefits remains to be seen. If duration of daily exercise is any guideline which follows the rule of diminishing returns exercising for longer than an hour is discouraged because the risk of injury increases and the additional health benefits are limited.

First 15 to 30 minutes are the most rewardding minutes and benefits begin to drop off after 45 minutes. By extension it would appear that holding breath for longer than 90 seconds would not be required unless one is in pursuit of record setting etc. If the beath holds are short and only 4 sets are done it may take only 10 minutes.

MBBS 4-19 Rhythimc sinusodal 4/10 ocean breathing. Try the gentle version of meditation I practice for 15 min in the bed after waking up and 15 minutes before sleeping. Breath in for count of 4 and breach out for the count of 10 and take as hort pause and repeat. It will give you a breathing rate of 6 per minute In one month you will start to literlly feel younger and smarter.

LoCeNa Breathing

Decelerating Executive Cognito-Somatic Inexorable Senescence

Executive Cognito-Somatic Inexorable Senescence This practice which involves 3 to five bouns of breath holding from 2 to 4 minutes aiming to go for 6 in addition to 6 breaths per minute. Start by a count to 5 during slow inhalation count to ten while holding and keep exhaling until the count of 20. It helps reduce LoCeNa output in the brain and does have powerful depressing effect and has been experimentally proved. LoCeNa = Locus Coeruleus NorAdrenergic system (LoCeNa) output

Overcoming ocean breathing or MBBS4-10 breathing to overcome anhedonia hurdle.

Anhedonia or decadence insensitivity via emotional numbing or affect stagnation is a prominent feature of all mental health conditions in particular the depressive syndromes. A major hurdle to pleasant BADTOAD is guilt of social disapproval of enjoying smiling, laughter, or other elation inducing transactions as is commonplace during mourning a death or major loss like burning down or destruction of home by flood, earthquake etc. An involuntary deep anhedonia of hypothalamic origin plays a key role in endogenous major depression or the depressive swing of bipolar disease. chronic anxiety state or pre-depression causes a less intense version of anhedonia. All neuroses and psychoses tend to be associated with anhedonia. Even the manic phase of bipolar disease tends to be associated with lack of genuine pleasure being derived from the exorbitant and outgoing behaviour observed during the manic phase, a feature of which is promiscuity but that is driven more by lack of sexual satisfaction from the intercourse. One explanation for anhedonia would be insensitive or desensitization of the reward center that would explain why favourite hobbies like golf be shunned by a person as he develops depression because it no longer gives the pleasure as it used to in the past. Loss of interest in hobbies, favorite foods and drinks and even sex is best explained by the desensitization of the reward center and overactivity of the amygdala that shrouds the brain with negative affect. The Locus Coeruleus NorAdrenergic system (LoCeNa) system that likely continually upregulates the DeMoNe system causing its distressing hyperexcitation and there is an opposite or calming effect on it of the oxytocinopiodergic system. For an individual to successfully thrive it is going to require downregulation of LoCeNa system which has been shown to proceed from sinusoidal rhythmic ocean breathing of 4/10 pattern

Stig Severinsen - Guinness World Record - Longest Freedive Under Ice (236 feet)

Stig Severinsen, PhD in Medicine breaks the Guinness World Record for the longest freedive under ice on a single breath of air - (72 meters/236 feet) !

Weitzberg and Lundberg published Humming Greatly Increases Nasal Nitric Oxide in American Journal of Respiratory and Critical Care Medicine Aug 2002; 166(2):144-5 ·

The paranasal sinuses are major producers of nitric oxide (NO). We hypothesized that oscillating airflow produced by humming would enhance sinus ventilation and thereby increase nasal NO levels. Ten healthy subjects took part in the study. Nasal NO was measured with a chemiluminescence technique during humming and quiet single-breath exhalations at a fixed flow rate. NO increased 15-fold during humming compared with quiet exhalation. In a two-compartment model of the nose and sinus, oscillating airflow caused a dramatic increase in gas exchange between the cavities. Obstruction of the sinus ostium is a central event in the pathogenesis of sinusitis. Nasal NO measurements during humming may be a useful noninvasive test of sinus NO production and ostial patency. In addition, any therapeutic effects of the improved sinus ventilation caused by humming should be investigated.

CO2 accumulation by making the pH of the CSF in the brain pushes medulla too trigger the apneustic center which fires like hell to move the diaphagm when you hold breath past a minute or two. I used to be able to hold for 4 minutes but now at 64 I can only do so for 3 minutes. There are many free divers who can hold breath underwater for 6 minute e.g. Kimi Werner https://www.youtube.com/watch?v=SFU_n1bSyyU The rule When you feel the need to speed up, slow down by taking TEN deep breath with each breath being 15 second long is the best relaxation techhnique when angry or too stressed out.

James Nestor BREATHING TECHNIQUE Will Transform Your BODY & MIND!

Dr. Renu Mahtani Rhythmic Pranayama

Breath is an affirmation of life and yet we take it for granted. Mindful breathing is a power tool for health of body and mind. Rhythmic breathing is breathing along with some time ratios to create harmony of natural biological rhythms. In this video, you will be breathing with some simple chants playing in the background to achieve that coherence between various body functions. At the same time, it will a pleasure to go through this experience of de-stressing the mind, overcoming brain fatigue and feeling more positive and healthy.

Q: What is the science underlying balloon breathing or progressive breath holding preferably combined with hypothermal conditioning?

A: It is under construction (being developed) - author has limited personal experience.

Ruben Meerman How breathing and metabolism are interconnected

Ruben shares his knowledge on how to breathe yourself thin by explaining where fat goes when you lose weight. Ruben is better known to Aussie kids as the Surfing Scientist. He performed experiments on ABC television programs for more than a decade and was the first ever resident scientist on Play School. Ruben's research was published in the British Medical Journal and he is the Author of Big Fat Myths.