“Unlock Natural Breathing: Boost Health & Reduce Stress”

Unlock Natural Breathing: Boost Health & Reduce Stress::

Some things need not be taught and that includes the very first instinct of survival, our first breath. Our lungs were never taught how to breathe.

“It’s remarkable that we don’t need to learn how to breathe, see, or smell to perform these essential functions. While our bodies effortlessly manage these involuntary actions, understanding their mechanisms is crucial for our well-being. Before exploring advanced breathing techniques, such as nasal breathing practices, it’s essential to comprehend and appreciate the underlying physiological processes that sustain us. By doing so, we can optimize our bodily functions and promote overall health.”

Importance of breathing; Oxygen is the most essential thing for survival. We cannot survive without it for even a second, and it is important that all our body parts and organs get enough of it for proper functioning. Breathing is the most important way our body regulates our nervous system, and thus, our health.

Ventilation – Breathing:

According to Boyle’s Law, air and fluids move from areas of higher pressure to areas of lower pressure.

The mechanism process in which air moves in and out of the lungs is known as ventilation.

And ventilation occurs due to the pressure difference created by the voluntary muscles, which assist the involuntary respiratory diaphragm to move smoothly and expand the lungs. Thus breathing happens due to ventilation.

“Ventilation is the mechanical process that moves air from outside the atmosphere to inside lungs and from lungs to outside body. Breathing is the result of that process. So, ventilation is the cause, and breathing is the effect.”

The relationship between ventilation and breathing:

“Ventilation is the mechanical process that moves air from outside the atmosphere to inside lungs and from lungs to outside body. Breathing is the result of that process. So, ventilation is the cause, and breathing is the effect.” This distinction highlights the intricate relationship between these two vital processes.

Ventilation and Breathing: Distinct yet Related Processes ;
Ventilation (breathing) involves several key aspects:
–  Physical Act : Involves inhaling and exhaling air through the lungs.
– Muscular Movement : Engages the diaphragm, rib cage, spinal column, and related voluntary muscles.
– Gas Exchange : Brings oxygen into the body and removes carbon dioxide.
– Automatic and Voluntary Control : Can occur automatically or be consciously controlled.

If the ventilation mechanism is impaired, it can lead to various respiratory problems and other health issues. Acidity, or acid reflux, is one of the common conditions that can arise from ventilation dysfunction.

When ventilation is impaired, it can lead to:

– Respiratory problems like asthma, COPD, or pneumonia
– Increased stress and anxiety
– Sleep disorders like sleep apnea
– Digestive issues like acid reflux or GERD
– Other conditions like hypertension, cardiovascular disease, or even neurological disorders

Ventilation plays a crucial role in maintaining our overall health, and any dysfunction can have far-reaching consequences. It’s essential to prioritize proper ventilation to prevent and manage these conditions.

Respiration:

– Refers to the process of exchanging gases (oxygen and carbon dioxide) between the lungs and the environment
– Includes both breathing (getting air in and out of the lungs) and the exchange of gases at the cellular level
– Involves the breakdown of nutrients to produce energy (cellular respiration)
– Occurs in cells throughout the body, not just in the lungs
– It is a chemical process that takes place at a cellular level and produces energy.

Ventilation – breathing is the physical act of getting air in and out of the lungs, while respiration is the broader process of exchanging gases and generating energy for the body.

The primary role of ventilation – breathing is to absorb oxygen and expel carbon dioxide through the movement of the lungs.

The primary muscles involved in this process are:

Involuntary muscle: Respiratory diaphragm (a sheet of muscle underneath the lungs)
Voluntary muscles:
    1- Intercostal muscles (between the ribs)
  2  – Muscles attached to the ribcage ( serratus anterior, posterior – superior and inferior, Pectoral mainor, major. External and internal oblique, Rectus abdominis, Ramboids, subscapularies etc.

  3 – muscles attached to the shoulder girdle and arm
   4 – Muscles attached to the spinal column – head to tail
   5 – Muscles attached to both girdles (shoulder and pelvic)

    Voluntary diaphragms –
    1. Cervical diaphragm muscles:

        – Scalene (anterior, middle, and posterior)

         – Sternocleidomastoid
        – Omohyoid
        – Levator scapulae
        – Subclavius
        – Supraspinatus
        – Deltoid
      
     2. Pelvic diaphragm muscles:
        – Levator ani
        – Coccygeus
        – Pubococcygeus
        – Iliococcygeus

All these muscle groups work together to create pressure difference that is increase and decrease the volume of the ribcage, allowing the lungs to expand and contract, which enables the exchange of oxygen and carbon dioxide.

Poor breathing:

A poor breathing mechanism can give rise to a lot of unexpected adverse effects. Some of the most crucial ones are:

1. The nervous system becomes unbalanced – the breath has an immediate impact on the nervous system and plays a vital role in maintaining a balanced body, related to the physical state of our organ systems.

2. A dysfunctional breathing pattern, like short and forceful breathing, results in a tense body and much higher levels of physical stress on organs.

3. Forceful breathing from nostrils without preparing the mechanism of organ systems can create havoc within the body. First, we need to prepare and enhance our state of organ systems physically to improve their physiological functions at their highest capacity. Then only  we can play with breathing. Otherwise, it is dangerous to play with the breathing mechanism. Hatha yoga has given a warning, and we should not ignore this warning.

4. The airways get tighter, making it harder for air to travel from the nose and mouth to the lungs. As a result, our body has to work harder and breathe faster. The blood vessels constrict, leading to higher blood pressure and forcing the heart to work harder.

5. Less energy gets produced. A bad breathing mechanism decreases our body’s ability to deliver oxygen to the cells. The cells get stressed and have to prioritize survival instead of development.

6. The lungs control our body’s pH balance by releasing carbon dioxide. Carbon dioxide is a slightly acidic compound and a waste product produced by cells in the body as they use oxygen. The human body is built to naturally maintain a healthy balance of acidity and alkalinity. The lungs and kidneys play a key role in this process. Every single process in the body is dependent on oxygen.

7. Abdominal bloating can affect the respiratory diaphragm, a muscular partition between the chest and abdomen. The diaphragm assists in breathing, which means bloating can lead to shortness of breath. This happens if the pressure in the abdomen increases, i.e., positive pressure, which is enough to restrict the movement of the respiratory diaphragm.


Now, there are plenty more ways that poor breathing affects our bodies, including crooked teeth, craniofacial abnormalities, and distorted pathways – wind tube and abdominal tract – that affect physiological function.

But I won’t go into more depth here. I’m sure you get the point: proper breathing mechanism is important, but not forceful breathing from nostrils without preparing your state of body mechanism.

Some of our most work-intensive organs are:

Some of our most work-intensive organs that require ample oxygen to function optimally are:

1. The brain: As a highly active organ, it consumes approximately 20% of the oxygen we breathe. When oxygen is scarce, brain function slows, affecting other bodily processes regulated by the brain.

2. The heart: Constantly active, beating around 100,000 times daily, the heart relies heavily on oxygen. Insufficient oxygen supply impairs heart function, leading to poor circulation and cold extremities.

3. The digestive system: Requires oxygen continuously to break down food, absorb nutrients, and eliminate waste. Inadequate oxygen supply can lead to digestive issues, such as bloating, cramps, and malabsorption.

4. Voluntary muscles: While myoglobin stores oxygen, tight and stiff muscles can hinder breathing. Many voluntary muscles are involved in both inhalation and exhalation. Overuse or misuse can lead to trigger points (knots) that inhibit muscle function, exacerbating breathing difficulties.

However, it’s important to note that cancer cells can survive without oxygen, as they have adapted to thrive in low-oxygen environments. This is known as hypoxia, and it’s a hallmark of cancer progression.

In general, though, oxygen is essential for all cells in our body. Without sufficient oxygen, cellular metabolism suffers, leading to fatigue, weakness, and shortness of breath. Prolonged oxygen deprivation can cause cellular damage, organ dysfunction, and even death. Therefore, maintaining optimal oxygen levels is crucial for overall health and well-being.

It’s important to remember that breathing is not just about forcefully inhaling and exhaling air through the nostrils. This approach can actually put extra pressure on the lungs and breathing centers in the brain, leading to imbalance. If one does so, then this loads extra abnormal pressure on our breathing centers in the brain. For this reason, one must understand the very basic mechanism of breathing.

1. The vagus nerve, a vital component of the parasympathetic nervous system, plays a crucial role in regulating respiratory function. Originating from the brainstem, it descends through the neck and thorax, giving off pulmonary branches that innervate the lungs. These branches regulate bronchial smooth muscle tone and mucous gland secretions, influencing airway constriction and mucus production. This complex interplay underscores the significance of the vagus nerve in maintaining optimal respiratory health and function.

2. Phrenic nerve : C4, C5, and C6 spinal segments contribute to the phrenic nerve, which innervates the diaphragm, crucial for breathing.
3. Dorsal scapular nerve: C4 and C5 roots supply the rhomboids and levator scapulae, muscles involved in scapular movement and stabilization.
4. Long thoracic nerve: C5, C6, and C7 roots provide motor control to the serratus anterior, essential for scapular rotation and rib cage movement.

Cervical Vertebrae and Respiratory Function :
“Cervical vertebrae distortion can compress the trachea (‘wind pipe’), esophagus (‘food pipe’), blood vessels, lymphatics, and nerves, directly impacting lung function and breathing.”

it can affect:

1. Phrenic nerve : Compression or irritation of the phrenic nerve (C3-C5) can impact diaphragm function, potentially leading to breathing difficulties.
2. Vagus nerve : Although the vagus nerve originates from the brainstem, cervical spine distortion might indirectly affect its function or nearby structures.

Potential Consequences
1. *Breathing difficulties*: Diaphragmatic dysfunction can lead to breathing issues.
2. *Respiratory problems*: Compromised respiratory function might exacerbate existing conditions.

Forceful breathing can lead to:

– Overuse of accessory muscles – voluntary muscles attached and related to the central axis
– Imbalanced breathing patterns
– Increased tension in the neck, shoulders, lower back and chest
– Potential damage to the lungs and respiratory diaphragm.

Instead, one should focus on understanding the fundamental mechanism of ventilation and how it naturally occurs. By improving this mechanism, one can enhance the body’s natural breathing process, leading to greater ease, efficiency, and overall well-being.


Pressure Difference and Breathing :
The ribcage, attached to the spinal column, plays a crucial role in creating pressure differences that facilitate breathing:

1. Increased Volume : When the ribcage expands, air enters the lungs (inspiration).
2. Decreased Volume : When the ribcage contracts, air moves out of the lungs (expiration).

Pressure Gradient :
The pressure difference between the alveoli and the atmosphere drives airflow:

1. Inspiration : Air enters the lungs when alveolar pressure drops below atmospheric pressure.
2. Expiration : Air leaves the lungs when alveolar pressure exceeds atmospheric pressure.

Flow Rate :
The magnitude of the pressure difference determines the flow rate of air, highlighting the importance of efficient breathing mechanics.

The breathing mechanism involves two processes:

Inspiration:

– The process of inspiration is an active process that occurs when the volume of the thoracic cavity increases, and the air pressure decreases (negative pressure).
– Expansion of external intercostal muscles through the voluntary muscular architecture attached to the ribs cage which increases the volume of the thoracic cavity.
– Contraction of the respiratory diaphragm further increases the size of the thoracic activity.
– Simultaneously, the lungs expand, and the air pressure inside the lungs decreases.
– The pressure equalizes, and atmospheric air rushes inside the lungs.

Mechanism of Inspiration:
Inspiration is an active process involving:

1. Increased Thoracic Volume : Expansion of the thoracic cavity due to:
    – Contraction of external intercostal muscles, increasing rib cage volume.
    – Contraction of the respiratory diaphragm, further expanding the thoracic cavity.
2. Decreased Air Pressure : As the lungs expand, air pressure inside the lungs decreases.
3. Air Rushes In : Atmospheric air enters the lungs to equalize pressure.

Key Players
1. Voluntary Muscles : Attached to the ribs, these muscles expand the rib cage in three dimensions.
2. Paraspinal group of muscles :  Support the spinal column contribute to the stability and movement of the ribcage.

3. Respiratory Diaphragm : Contracts and moves downward, expanding the chest cavity.


Inspiration is an active process :

1. Rib Cage Expansion : Voluntary muscles attached to the ribs expand the rib cage:
    – Vertically
    – Horizontally
    – Front-back (three-dimensionally)
    – Increasing the volume of the chest cavity
2. Diaphragmatic Contraction : The respiratory diaphragm:
    – Contracts
    – Moves downward
    – Pulls muscles of the lumbar spine towards the hips
    – Further expands the chest cavity

Result
The expansion of the chest cavity creates a partial vacuum, drawing air into the lungs and filling the expanded alveoli.

Expiration Mechanism
Expiration is the process of expelling air from the lungs after gaseous exchange.

1. Muscle Relaxation : Muscles attached to the ribs contract, while the diaphragm and abdominal muscles relax.
2. Decreased Chest Volume : The chest cavity volume decreases, increasing lung pressure (positive pressure).
3. Air Expulsion : Air is pushed out of the lungs through the nose.

Mechanism of Expiration –
Passive Process
1. Thoracic Cavity Reduction : The external intercostal muscles relax, and internal intercostal muscles contract, pulling the ribs inward.
2. Diaphragmatic Relaxation : The respiratory diaphragm relaxes goes upward, allowing the lungs to compress.
3. Increased Pressure : The compressed lungs increase in pressure, forcing air outside.

Expiration is a crucial process that helps remove carbon dioxide from the body.

Ventilation and Pressure Differences :
Ventilation involves exchanging air between the external environment and internal body cavities due to pressure differences created by voluntary muscular movements.

Boyle’s Law Application
Air flows from high-pressure areas to low-pressure areas, facilitating breathing:

Breathing Mechanism
1. Inhalation : Voluntary muscles attached to the spinal column elongate towards the tail, and muscles attached to the rib cage expand, increasing the size and volume of the rib cage. This expansion increases lung volume, decreasing the pressure inside the lungs and creating a negative pressure. As a result, air is drawn into the lungs.
2. Exhalation : The rib cage’s size and volume decrease, increasing the pressure inside the lungs and creating a positive pressure. This forces air out of the lungs.

The movement of the spinal column and rib cage plays a crucial role in facilitating breathing through changes in lung volume and pressure.

The primary role of ventilation is indeed to facilitate respiration, which involves:

1. Oxygen Absorption : Taking in oxygen from the atmosphere.
2. Carbon Dioxide Removal : Removing carbon dioxide from the body.

Ventilation enables the exchange of gases between the lungs and the environment, supporting the body’s metabolic needs.

Key Muscles Involved :
1. Muscles Attached to Rib Cage, Shoulder Girdle, Pelvic Girdle, and Paraspinal Muscles : These muscles play a crucial role in expanding the rib cage, facilitating breathing movements.
2. Respiratory Diaphragm : A sheet of muscle beneath the lungs, controlling lung movement.
3. Intercostal Muscles : Voluntary muscles between the ribs, supporting breathing movements.

Lung Expansion and Ribcage Movement
For inhalation to occur, the lungs must expand, which requires:

1. Rib Cage Expansion : The rib cage must expand to increase lung volume.
2. Smooth Muscular Movement : Voluntary muscular architecture must move smoothly to facilitate rib cage expansion and diaphragmatic movement.

Yoga Asana Practice
To achieve smooth movement and optimal breathing, yoga asana practice should focus on:

1. Conscious Muscle Movement : Moving muscles consciously with their natural flow.
2. Sequential Order and Direction : Following the sequential order and direction of muscle movement.

3. Expansion of rib cage three dimensional ways .

By practicing yoga asanas with awareness of muscular movement, one can enhance respiratory function and overall well-being.
Anatomy of ventilation – breathing ;

Let’s see a detailed description of the anatomy of  ventilation for breathing , including the pathways, organs, and structures involved. The importance of the pressure difference created within the body and the role of the diaphragm, lungs, and pleural membranes in facilitating breathing.

The nostrils and windpipe serve as a pathway between the lungs and the atmosphere, enabling the exchange of air. Ventilation is the process of moving air into and out of the lungs to facilitate air exchange with the internal environment. This process relies on a pressure difference created within the body through the movement of voluntary muscular architecture.

The lungs, heart, and thymus gland are enclosed in the thoracic (chest) cavity, which is surrounded by the rib cage. The rib cage is attached to the front side of the chest bone/sternum, the back side of the thoracic vertebrae, and from above with the shoulder girdle where the cervical diaphragm from above, is formed by network of muscles. The respiratory diaphragm forms the floor of the chest cavity which is attached to the lumbar spine, which is connected to the pelvis via the sacrum and quadratus lumborum and para spinal group of muscles. The pelvic floor acts as a diaphragm from below for creating a pressure difference along with the movement of the respiratory diaphragm. The role of the cervical and pelvic diaphragm muscles is most essential for ventilation to occur.

The lungs are surrounded by thin membranes called pleurae, which are thin, moist, slippery, and have two layers. The outer layer, called the parietal pleura, is attached to the inside of the rib cage and the diaphragm, while the inner layer, called the visceral pleura, covers the lung. These membranes have a space between them and are enclosed with a thin layer of watery fluid called pleural fluid. This fluid allows the lungs to move easily within the chest cavity with minimal friction from surrounding organs.

The lungs are constantly expanding and contracting, making it essential to protect them from damaging interactions with other tissues. The space between these membrane and within our body cavities are crucial for the natural movement of organ systems and the only medium under our conscious will is voluntary muscles. Therefore, it is important to work on our body in natural way accordingly, with understanding, regular, sincere, dedicated practice, and devotion in the right direction of efforts and pathways.

Hence, spaces within our body cavities ( close and open) are very essential for natural movement of the mechanism of organ systems, and the only medium under our conscious will is voluntary muscles and their own ancient memory and not the newly adapted memory.

Therefore, the spaces within our body cavities are crucial for the natural movement of organ systems. The only medium under our conscious control is voluntary muscles.

Hence, it is essential to work on our body physically to get Physiological benefits further to get mental benefits with:
– Understanding natural ancient memory of voluntary muscles unwinding ancient memory consciously and intellectually with the right direction of efforts in regular sincere practice with dedication and devotion.

By doing so, we can maintain the health and optimal functioning of our organ systems, which is vital for overall well-being.”

Thus, it is important to work on our body accordingly. With understanding, regular ,sincere, dedicated practice with devotion in the right direction of efforts and pathways.

By doing so, we can maintain the health and optimal functioning of our organ systems, which is vital for overall well-being.”

Respiratory diaphragm :

The respiratory diaphragm is the main primary muscles , a crucial muscle involved in breathing.The type of fibers and its distribution
Fiber type distribution is relatively homogeneous, with estimates of 46%–55% for slow (type I) fibers and 45%–54% for fast (type IIa/b/x) fibers
This is a large dome-shaped thin skeletal muscle. Imagine it as a mushroom or  a jellyfish that separates the chest cavity from the abdominal cavity. It is the floor of the thoracic cavity and the roof of the abdominal cavity.

(The diaphragm has two surfaces: thoracic and abdominal. The thoracic diaphragm is in contacts with the serous membranes of the heart and lungs; namely, the pericardium and pleura. The abdominal surface diaphragm is in direct contact with the liver, stomach, and spleen).

This is located just below the lungs and heart and above the liver and stomach and spleen. It has an asymmetrical double-dome shape. The right dome, which is pushed up from below by the liver, rises higher than the left dome (which is pushed down by the heart). Each half is innervated separately, so we can contract each half of the diaphragm independently from the other half and thus direct the breath to the left or to the right lung.
The respiratory diaphragm contracts rhythmically and continuously, causing us to breathe.

The respiratory diaphragm,  It’s attached to the chest bone, ribs, and lumbar vertebrae, and its contraction and relaxation play a vital role in expanding and decreasing the chest cavity, which affects lung pressure and airflow.


The respiratory diaphragm muscle fibers are attached to three distinct regions:

1. The front: inserts into the lower end of the chest bone (sternum)
2. The lower edge of the chest (6th to 12th ribs), forming a dome shape like an umbrella
3. The backside of the rib cage: inserts into the vertebrae at T12, L1, L2, L3, and their intervertebral disc

The central tendon, a non-contractile structure, is attached to the diaphragm muscle fibers and moves in response to their action.

The diaphragm is both a voluntary and non-voluntary muscle, but it primarily contracts involuntarily.

During inhalation:

1. The diaphragm’s tendon, attached to the lumbar vertebrae, is pulled towards the sacrum and pelvis, moving the central tendon downward into the abdominal cavity. This flattens the diaphragm’s dome, increasing the chest cavity’s size and decreasing lung pressure, creating a negative pressure.
The paraspinal group of muscles, Quadratus lumborum, Psoas major, Serratus posterior inferior, and other associated muscles play a crucial role in this process.
2. This creates a vacuum effect, pulling air into the lungs and filling them.

During exhalation:

1. The diaphragm relaxes, and its dome moves upward, decreasing chest volume and increasing inner pressure, creating positive pressure.
2. This pushes air out of the lungs, facilitating exhalation.

It’s essential to understand the diaphragm’s function and its relationship with surrounding voluntary muscles to appreciate the complexity of the breathing process.”

Can coughing damage your diaphragm?

The diaphragm is the only organ which only and all mammals have and without which no mammals can live.

The pressures of coughing , are attainable in blunt abdominal trauma and may result in large radial tears in the diaphragm. Violent coughing is a highly unusual, though described, mechanism of diaphragmatic rupture.

Exercises that can rupture diaphragm:

Pilate exercises, valsalva, and other vigorous movements as precipitating the injury.

In these exercises, the following mechanisms can lead to diaphragmatic rupture:

1. Increased intra-abdominal pressure : Activities like violent coughing, valsalva (holding breath and straining), and vigorous movements can significantly increase pressure within the abdominal cavity. This pressure can cause the diaphragm to tear, especially if it’s already weakened or compromised.

1. Contraction and strain : Pilate exercises, heavy lifting, and other strenuous activities can cause the diaphragm to contract and strain, leading to tears or ruptures.

2. Sudden and forceful movements : Activities that involve sudden and forceful movements, like vigorous exercise or heavy lifting, can cause the diaphragm to tear due to the sudden increase in pressure and strain.

3. Breath-holding and straining : Valasalva maneuver (holding breath and straining) can increase intra-abdominal pressure and cause the diaphragm to rupture.

4. Muscle imbalance and weakness : Weak or imbalanced muscles in the core and pelvic floor can lead to poor biomechanics and increase the risk of diaphragmatic rupture during exercise or physical activity.

It’s essential to note that diaphragmatic rupture is a rare but potentially life-threatening condition. If you experience severe abdominal pain, difficulty breathing, or other concerning symptoms, seek medical attention immediately.

Role of central axis in breathing: skull and vertibral column with ribcage ;

The role of the central axis in breathing is multifaceted. Firstly, the physical state and movement of the muscular architecture and central axis, comprising the skull, vertebral/spinal column, and rib cage, are crucial for breathing and ventilation. Voluntary muscular architecture, including muscles related to the rib cage, the central axis along with both girdles, plays the most important role in facilitating the smooth movement of the respiratory diaphragm. Furthermore, the physical state of the cervical, thoracic, and lumbar spine is most essential and vital factor, as the pathway of the phrenic nerve, which controls the movement of respiratory diaphragm, passes through these regions. Additionally, the respiratory diaphragm is attached to the lumbar spine, emphasizing the importance of movement of lumbar spine for mobility for optimal breathing. Any compression, obstruction, or stiffness in these areas can potentially affect the phrenic nerve’s function and, in turn, impact breathing and ventilation. Moreover, stiffness and hardening of voluntary musculature related to the rib cage and respiratory diaphragm can hinder the free movement of the diaphragm and rib cage. The autonomous nervous system controls the major movement of the respiratory diaphragm through the phrenic nerve, which originates in the cervical spine (C3-C5), travels down through the thoracic spine, and reach the diaphragm.

Therefore, these pathways need to be very clear and should not be compressed or obstructed by surrounding muscles , tissues or structure, to ensure optimal breathing and ventilation. (We will see this in the later part)

The respiratory diaphragm also has some non-respiratory functions as well : 

The respiratory diaphragm has multiple functions beyond breathing. Situated between the chest and abdominal cavity, it plays a crucial role in increasing pressure inside the abdominal cavity. This pressure helps with essential functions like expelling vomit, urine, and feces. Additionally, the diaphragm applies pressure on the esophagus to prevent acid reflux.

The diaphragm also has three significant openings that allow various structures to pass between the chest and abdomen. These openings include:

1. Esophageal opening: The esophagus (food pipe) and vagus nerve, which controls much of the digestive system, pass through this opening.
2. Aortic opening: The aorta, the body’s main artery that transports blood from the heart, passes through this opening, along with the thoracic duct, a primary vessel of the lymphatic system.
3. Inferior vena cava opening: This large vein, which transports blood to the heart, also passes through the diaphragm.

When pressure within the thoracic and abdominal cavities increases, it can lead to issues like acid reflux and hiatus hernia, among other related problems. Therefore, maintaining an ideal pressure difference between the inside and outside of the organ, created by voluntary muscular movements, is crucial.

(Hiatal hernia is a condition in which part of the stomach extends through an opening of the diaphragm into the chest).

It’s essential to ensure that the physical state of the organs and their pathways are clear and unobstructed by surrounding tissues or structures. This allows for optimal breathing, ventilation, and overall health.

Thus, understanding and working with our beautifully designed muscular architecture is vital. By maintaining the integrity and function of our muscular system, we can prevent compressions and obstructions, promoting optimal health and well-being.”

Ventilation – breathing mechanism and its relationship with ribcage and spinal column :

The art of breathing is intricately linked with the ribcage – shoulder girdle and spinal coloum. The ribcage, attached to the spinal column, serves as our central axis, connecting the head and pelvic girdle via the sacrum. The shoulder girdle sits above the ribcage. To master the art of breathing,  smooth and free movement of voluntary muscular architecture and to understand the physical laws of nature and their relationship with our body is prerequisite.

Breathing techniques, such as those used in Hatha Yoga, require control on nervous system with a deep mastery and control on the muscular system and its role in creating pressure differences. The intercostal muscles, which are voluntary, work in conjunction with the respiratory diaphragm, which is involuntary and controlled by the autonomous nervous system so the role of voluntary muscles is most vital.

To effectively practice breathing techniques, we must first prepare and improve the function of our organ systems. This requires creating space within the body cavities, especially the torso, to allow for pressure differences. By working on our muscular system, we can maintain their elasticity and expansion properties, ensuring the free movement of the ribcage, intercostal muscles, and respiratory diaphragm.

Breathing techniques are not just about moving the muscles physically and consciously but also about understanding the subtle relationships between the musculature, ribcage, and spinal column with both girdles. By mastering these techniques, we can enhance our ventilation so much as breathing and overall well-being.

Note : “It’s important to note that, in comparison to voluntary musculature, which is inherently strong, the respiratory diaphragm and intercostal muscles are relatively weak. As a result, they lack the strength to move the stiff and hard musculature of the rib cage and spinal column. Similarly, lung tissues are not capable of expanding the rigid musculature of the rib cage on their own. This highlights the need for a more holistic approach to breathing, one that takes into account the interconnectedness of the musculature, rib cage, and lung tissues.”

Do you know that the thoracic /rib cage has its own elastic and viscous characteristics, similar to those of the lungs?

The thoracic cage, or rib cage, possesses its own unique elastic and viscous properties, similar to those of the lungs. Even if the lungs were absent, muscular effort would still be required to expand the thoracic cage. In fact, without the assistance of the musculature of  thoracic cage, inflating the pulmonary system would require nearly double the pressure. This highlights the importance of the thoracic cage in respiration.

Furthermore, our organ systems are nestled within the voluntary musculature. To optimize their function, it’s essential to develop awareness of their physical movement, span, and subtle variations in muscle density. This can be achieved by focusing on the physical sensations in the muscles, allowing for numerous physiological benefits and enhanced function.”

The voluntary muscles, including the intercostal muscles, cervical and pelvic diaphragms, and other accessory muscles, play a crucial role in facilitating breathing by expanding and contracting the rib cage. This complex process involves the coordinated effort of multiple muscle groups, and any dysfunction or weakness in these muscles can lead to breathing difficulties.

“Lord Patanjali” and the “Hatha Yoga” text by Swami Svatmaram discuss obstacles in creative, emotional, and spiritual growth. These obstacles include distractions (chitta-vikshepa), disease ( vyadhi), and physical discomfort. To achieve physical stability, Hatha Yoga emphasizes mastering asanas, which leads to health and well-being (Sthryam arogyam angalaghavam). However, both texts warn against practicing Pranayama without first mastering asanas.

Snayu vrutti nirodh refers to the natural quality of muscles, which is contraction. However, it is not going against contraction (Nirodh), but rather aim to balance it by enhancing the quality of expansion in our muscles. This restoration of elastic properties allows for smooth contractions without stiffness, honoring the natural, ancient patterns of muscle movement. By mastering conscious movement of muscles at the state of each asana, we can enhance the quality of expansion, improving elastic quality for smooth movement. Then, we can learn to control the subtle body (Prana) through intellect in a higher state of poses .

In Raj Yoga, Lord Patanjali assures us that asana practice dissolves duality, making the practitioner eligible for Pranayama practice. Both Hatha and Raj Yoga emphasize the importance of physical stability, arogya, angalagav of each and every organ system to get sukha in each pose before practicing Pranayama. The respiratory system is partially voluntary and mostly controlled by the Autonomous Nervous System (ANS). First we have to bring control over the Voluntary nervous system to get control on autonomous nervous system making it essential to learn Pranayama techniques from an expert.

Pranayama is about retaining the breath (Prana Vritti Nirodh). To achieve this, one must first gain control over the gross body through mastering asanas. Musculature has the quality of contraction, which can lead to stiffness and disease. By mastering asanas, we can enhance the quality of expansion, improving elastic quality for smooth movement. Then, we can learn to control the subtle body (Prana) through intellect.

When the yogi has attained a higher state of meditative poses – higher state of evolution, as described in “atha asana drud Yogi”, while health becomes a prerequisite for learning Pranayama techniques from an expert. This is crucial as the respiratory system is partially voluntary and mostly controlled by the ANS, requiring guidance from a knowledgeable teacher to navigate safely.

In summary, one can practice asanas to enhance physiological function, then learn techniques to control ventilation and breath, and eventually minimize the need for breath. Yoga aims to reduce external dependencies on food and air intake. This is the true goal of yoga practitioners.

By following the natural sequential order and specific direction of muscular movement, we can tap into the inherent wisdom of the body and achieve a state of harmony and unity. This approach allows us to surrender to the natural flow of movement, rather than trying to control or balance it.

In summary, one can practice asanas to enhance physiological function, then learn techniques to control ventilation and breath, and eventually minimize the need for breath. Yoga aims to reduce external dependencies on food and air intake. This is the true goal of yoga practitioners.”

प्राणायामेन युक्तेन, सर्वरोगक्षयो भवेत् |
अयुक्ताभ्यासयोगेन, सर्वरोगस्य संभवः ||

By proper prANAyAma, all diseases can be cured, but by improper practice, all diseases can get invited too. (HaTha-yoga-pradIpikA)

Pranayama, is more than just the movement of air in and out of the lungs as with simple breathing. It involves the management of the internal pressure by manipulating and controlling the pelvic, abdominal and chest muscles.

Thus, “pranayam” is a higher level  state of physiology. Every one or Anyone is not allowed. Hence, better to skip it as asanas will take care of it  and go to the next stages.

The sequential order and specific direction in flow of muscular smooth and free movements  which are related to the rib cage and spinal column, is most essential for creating pressure difference within for smooth movement of respiratory diaphragm as well as the movement of lungs for ventilation for breathing mechanisms.

Our lungs are amazing :

They allow us to breathe, talk, shout, sing, laugh, cry, and more!
We must love our lungs, which lie within the thoracic cavity on either side of the heart, extending from the respiratory diaphragm to just above the collar bones.
The best way to keep our lungs pink and healthy is by giving them more space within the chest cavity.
Do you know ? If we stretched our lungs out, they would cover an entire Tennis  court .
The surface area of both lungs is roughly the same size as a tennis court, and the total length of the airways running through them is 1,500 miles. Total lung capacity/ volume for males approximately 6000 cc and female its 4200 cc.

The sad part is that we never use its full capacity because of a lack of awareness. We only know how to increase load on our organ systems that are overloading the breathing without understanding its physical state and mechanism. We should improvise fists and then enhance it to further genetic evolution that is the higher state of our beings.

To increase lung capacity, consider the following factors and work accordingly:

1. *Lung structure*: Lungs are like sponges that cannot move on their own, composed of elastic and collagen fibers that are spread between capillaries and walls of air sac.
2. *Respiratory diaphragm: It works like a blacksmith bellows for movement of lungs for efficient function of lungs .. It’s smooth movement is essential for pumping air in and out,

3.*Breathing mechanism*: Lungs expand and pull air in when the respiratory diaphragm and Lungs expand and air gets pulled inside and when relaxed they compress and expel air outside .

4. *Vertebral column and musculature*: Elongation of the neck, upper, and lower back (cervical, thoracic, and lumbar spine) and related muscles (paraspinal musculature, neck muscles, Quadratus lumborum, and Psoas major) is crucial for maintaining lung elasticity and function.

5. *Breathing process*: Lungs do not pump air in and out on their own. Lungs need room to expand to fill with air. Expansion of ribcage with voluntary muscular architecture is essential to facilitate the respiratory diaphragm move smoothly and freely. Forcing lungs to inflate like balloons from nostrils can lead to abnormal pressure on the respiratory center and parasympathetic nervous system.
6. *Windpipe structure*:
The wind pipe is composed of rings of tough cartilage, they are formed by a number of horseshoe-shaped rings, joined together vertically by ligaments over their substance and by the wind pipe muscle at their ends. They require elasticity , flexibility and smooth movement for ventilation. The back side of the wind pipe , its each ring is made of muscle and connective tissue, whereas moist, smooth tissue called mucosa lines the inside of the wind pipe. The wind pipe should widen and lengthen slightly for ventilation to breathe in, returning to its resting size with each breath out.

So our lungs must have more room to grow larger to fill up with air. The respiratory diaphragm must move smoothly and freely, which gives our lungs the room they need. We can’t just force our lungs to inflate like balloons that are forcefully pushing and pulling air inside that is increasing positive pressure.
*Stiffness of muscles and distorted cervical , thoracic, and lumbar spine affects the elasticity of these rings and tubes.

7. *Systematic work*: Focus on movement of both shoulder and pelvic girdles to facilitate movement of  cervical, thoracic, and lumbar spine for movement of the rib cage to ensure smooth movement. Elongation of the  vertibral column with Para spinal musculature including all neck muscles , Quadratus lumborum, and Psoas major are  a very important factor to work on.

We also can’t increase the load of the respiratory diaphragm without giving free space for their rhythmic and smooth movement. This will bring abnormal pressure to the respiratory centre in our brain and also the parasympathetic nervous system.

8. *Posture and movement*:
we must work systematically on both girdles, shoulders, and pelvis.
The movement of the shoulder girdle on the rib cage with our arms will allow three dimensional expansion of the rib cage with movement of the musculature thoracic and lumbar vertebrae. So our lungs have more room to grow larger and to fill up with air.
*The movement of the pelvic girdle from the legs will allow smooth movement of the lumbar spine. This will allow the respiratory diaphragm to move smoothly between the chest and abdominal cavity that gives our lungs the room they need.
The movement of these two girdles with both extremities in different variations of postures will cover all movements of the torso (chest, abdomen, and pelvic cavities).

By addressing these factors and working systematically, you can help increase lung capacity and promote efficient respiratory function.”

Go through these diagrams below.

To summarize the key points and add some insights.

– Our lungs have a vast surface area, equivalent to a tennis court, but we rarely use their full capacity due to lack of awareness.

– The lungs are like sponges that can’t move on their own and rely on the respiratory diaphragm and rib cage movement for breathing.

– The windpipe (trachea) is composed of cartilage rings and muscles that need to be flexible for proper breathing.

– Stiffness in muscles and distorted spine can affect lung elasticity and breathing.

– Elongating the vertebral column, neck, upper and lower back, and working on paraspinal musculature is crucial for improving lung capacity.

– The respiratory diaphragm needs to move smoothly and freely for lungs to expand and fill with air.

– Forcing lungs to inflate like balloons can lead to abnormal pressure and harm the respiratory system.

– Systematic work on both girdles (shoulder and pelvic), shoulders, and pelvis is necessary for smooth movement and lung expansion.

– The movement of shoulder and pelvic girdles with arms and legs will allow for smooth movement of the musculature and rib cage, giving lungs room to grow and fill with air.

Before working to improve our physical body and enhance our organ systems for physiological and psychological benefits, it’s essential to understand the basic knowledge of our body’s organ systems. Therefore, I’d like to clarify a few more things.

Cellular Regeneration and Body Health :
Believe it or not, our lungs are 2-6 weeks old, and our taste buds are just ten days old. So, how old is our body?

“Believe it or not, our lungs are constantly renewing themselves, with some cells regenerating every 2-6 weeks and others taking up to a year. Our taste buds are also constantly renewing, with a lifespan of just ten days. This highlights the dynamic nature of our body’s cells and organs.

Our lungs have a remarkable ability to regenerate, with deep inner cells renewing over a year and surface cells renewing every 2-3 weeks. This rapid renewal is crucial for their function as the first line of defense against pollutants and debris. Additionally, tiny hair-like organelles called cilia are present throughout our bodies, including in our lungs, to sweep out debris and mucus.

Improving the lung function takes time, ranging from 2 weeks to 3 months, while repairing the cilia takes 1-9 months. Proper space inside and around our organs is essential for this regeneration to occur, as the inner environment is dependent on the state of these spaces.

Unfortunately, our bodies often compensate for distorted spaces and inner environments, leading to poor nervous system function and chaos within our bodies. We may unknowingly damage our bodies through physical activities that distort these spaces. Therefore, it’s crucial to work systematically on enhancing these natural spaces to maintain equilibrium and prevent degeneration.

Diseases like lung disease can prevent regeneration by destroying air sacs, tubes, and restricting rib cage movement due to stiff musculature. This leads to inflammation, fibrosis, and reduced lung function. Conscious movement of voluntary muscles is essential for awareness of these spaces and prevention of disease.

In subsequent parts, we will explore the importance of voluntary muscular architecture and how it can help us maintain awareness and control over our body’s spaces and functions.”

Go through the diagrams below.

Co-relationship of lungs with heart –

The lungs and heart have a vital co-relationship. Ventilation (V), i.e., amount of air flow travelling into and out of our air sacs, which is ready for gas exchange.
This ventilation process totally occurs on the volume of our rib cage, i.e. pressure difference.
While lungs do not pump on their own. The diaphragm, a major muscle for the movement of lungs, is involuntary, which means we don’t have much control over our lungs and respiratory diaphragm which plays a crucial role in lung movement. Creating space for its smooth, rhythmic movement is essential, and its related pathway must be clear.

Although we have limited control over our lungs and diaphragm, we can enhance lung capacity through voluntary musculature movement. On the other hand, the heart, an involuntary muscle, relies on oxygen delivery from the lungs to function properly. This interdependence highlights the importance of maintaining healthy lung function to support heart health.

Like air, blood flows from a high-pressure region to a region with lower pressure (pressure difference).

The relationship between ventilation (V) and perfusion (Q) is critical for gas exchange in the lungs. Ventilation refers to the amount of air flowing into and out of the air sacs, while perfusion refers to the amount of blood flowing through the capillaries. The V/Q ratio is essential, as it affects the lungs’ ability to exchange gases.

Regional variations in the V/Q ratio exist within the lungs, with ventilation being more prominent in the upper portion and perfusion being more prominent in the lower portion. Obstructions in airways or blood vessels can lead to V/Q mismatches, making it essential to understand these factors.

Adequate ventilation, diffusion, and perfusion are necessary for effective oxygen diffusion from the air sacs to the bloodstream. Concentration differences across the air sacs and capillary barrier facilitate passive diffusion, which must be maintained through ventilation and perfusion.

The movement of the spine and rib cage plays a crucial role in ventilation, diffusion, and perfusion. Therefore, it’s essential to consider these factors when working on improving and enhancing body mechanisms through voluntary musculature.

Our  vertical  axis  governs our whole organ systems of our body. All the secrets of nature lie here.

Our vertical axis, comprising the skull, vertebral spine, and ribcage, plays a vital role in governing our body’s organ systems. Understanding and working with this axis is essential for improving our breathing and overall health.

It’s important to avoid overloading our organ systems with excessive physical and mental activities, which can lead to damage and negative changes in their chemical processes. Instead, we should focus on working in harmony with our body’s natural order to prevent damage and improve our health.

Neglecting this vertical axis and not working in harmony with our body’s natural mechanisms can lead to various human diseases and ill-health issues. By working appropriately and following the natural sequential order of voluntary muscles, we can prevent damage, improve our health, and increase our workload in a healthy and sustainable way.

Rib cage and its attachments with our spinal column : 

When working within our body, it’s essential to remember that our skeleton doesn’t get stable and move on its own. Muscles move our bones at the level of joints, which work like pulleys, giving direction to the movement. Ligaments hold these joints together, preventing displacement. Therefore, our musculature is the real mover, working like strings to facilitate movement.

Conscious and synchronized movement of our musculature in one direction with their sequential order is vital for maintaining smooth and healthy joint movement. We must learn to appreciate and work with our muscular architecture to achieve this. However, I’ve observed that we often lose this movement at a young age due to automation and reflex actions, which are our body’s defensive mechanisms.

This leads to difficulty adapting to our environment, causing chaos in our inner environment and ultimately deteriorating our bodies instead of enhancing and evolving them. It’s crucial that we prioritize conscious movement to maintain healthy joint movement and promote overall well-being.”

Otherwise, what I am observing is that we are losing these movements at a very early age and also forgotten because we are stuck into automation and reflex action, which is our body’s defensive mechanism. This leads us towards difficulty in adapting to the outer environment , where the inner environment is in complete chaos. Thus, we are leading fast towards wrong adaptation. Hence, we are deteriorating ourselves instead of enhancing and evolving further.

Let’s be aware of the importance of rib cage movement and its attachments to the spinal column :
1) We have 12 pairs of ribs attached to our thoracic spine, allowing for gliding movement at the Vertebrocostal joint. This movement allows our ribs to open like vanishing blinds, they are attached to each thoracic vertebrae.  Therefore it’s essential to work on both the spinal column with ribcage together with related musculature.

2) Our ribs are also attached to the chest bone with cartilage at the Sternocostal joint which allows for expansion and movement. Cartilage is a resilient and smooth elastic tissue, like rubber. It’s crucial to expand the front musculature outward to maintain the full capacity of our lungs. We should not forget these movements, as they are often lost in our fitness activities. If we do not expand them, then in the process, the movement of the rib cage becomes restricted, and we can’t use the full capacity of our lungs ( area is one tennis court). One can imagine this capacity.
3) As our first 7 ribs are directly connected to the chest bone with cartilage. Hence, we can expand these ribs from all sides like a balloon.
4) Our 8,9, and 10th ribs are connected indirectly to chest bone via flexible cartilage. Hence, this allows the expansion of ribs more like wings of birds.
5) The last two ribs are floating ribs I e. 11 th and 12 th , these are attached only to vertebrae and not attached to the chest bone. Thus, their movement and anchoring both towards our pelvic/ hip girdle. Therefore, the flow of the direction of muscular movement towards the pelvis is an essential factor to bring it into our habit.
6) Thus anchoring 12 rib towards pelvic along with movement of vertibral column downward , helps 12 pairs of ribs along with collar bone  expand three dimensionally.

7) As our lungs can’t move on their own and their continuous movement is dependent on the smooth and rhythmic movement of the respiratory diaphragm and  movement of accessory muscles. The physical movement – mechanism of voluntary musculature is the key factor.
8) Smooth movement of musculature of the heart and its distribution vessels needs proper space with appropriate movement of ribs with vertebral Colum, to work continuously and consistently, It’s all about pressure difference. The matching of ventilation and perfusion ratio is essential to get oxygen and nutrients to each and every cell of our body.
9) We need to help our Thymus gland (situated on our hearts) to avoid its shrinkage. This gland is most important in our immune system.
10) As ribs are attached to our spinal column , sliding movement from head towards tail between each consecutive vertebrae like a snake or like a dog or like a bird,  is important. We need to learn from these sub – human spices to enhance our human form. It is not at all going from one form to another form like a circus because the human body can do it.
This is the only process for improvement and enhancement to evolve as a human form towards superhuman form, i.e.,

“ Sahajawastha” Equilibrium of forces.
In today’s lifestyle , it is a very important factor to learn how to use our physical body with  strictly following physical laws

“ Athaanushasan”
As a therapist, I am observing that people are living in so much physical pain , they say they are bearing, it is habitual and trying to distract from it. We should work to bring easesiness. I’m sorry to say this is against nature. So, we should be aware and be conscious of our health.
Our living has to be painless and not painful. We must first learn to live healthy and die healthy.

Observe the diagram below to understand the importance of these joints for the movement of ribs.

Movement of vertical axis in mechanism of breathing/ ventilation:

Movement of ribs is critical. But ribs can not move on their own. Surrounding muscular architecture does the movement and expands/contracts the size of the thoracic cavity like a bird’s wings. Its superior, anterior, and lateral movement, as well as inferior and posterior movement, facilitates pressure difference within our body cavities to facilitate both ventilation and perfusion. Movement of strong voluntary musculature assists the lungs in respiration even though movement of lungs is via diaphragm.
It is easier to teach practically than writing.
Let’s understand the practical application of what exact efforts we need to put and why?
The direction or flow of musculature movement is more important than just randomly moving our joints. This is a very important factor we completely ignore in physical fitness training. Physical efforts for conscious movement of voluntary muscles in right direction of force is essential for smooth functioning of soft tissues of our organs, glands, vessels within our muscular body cavities and overall health of every cell and its healthy mutation.
Let’s understand the role of appendages in the stability and mobility of our vertical axis and their relationship with each other. These appendages are both girdles. One is attached to the rib cage, and the other one is attached to the spine with extremities/limbs. Therefore, the girdle complex has a direct influence on our vertical axis (head-spine-ribcage) for physical stability and mobility. Further, this affects our physiology and psychology.
The appendages are appended to our vertical axis. It consists of upper limbs with shoulder girdle. Shoulder girdle is attached to the rib cage, which is attached to the spinal vertebrae. The shoulder is a suspension joint and has the widest range of movement within the given muscular architecture. Hence, the way we move the shoulder girdle on the rib cage with our hands is very important. In our day to day activities, the exact opposite happens – anchoring the shoulder girdle and movement of hands in all directions. We continue making this mistake in the name of exercises.
If we observe our muscular architecture, its attachments, and its beautiful span, its full expansion from end to end, the amount of space these muscles cover is simply amazing! They have tremendous capacity and strength, which we lose in repetitive contraction and  shortening and strengthening.
Observe the superficial muscles in our body, such as Latissimus dorai and Trapezius, Serratus group – anterior and posterior, relationship of Serratus Anterior that covers our eight ribs with external and internal oblique muscles of abdomen. See the attachment of two Serratus Posterior muscles with rhomboids and from front/anterior side pectoral major and minor. We must meticulously learn how to expand them from our upper limbs with the movement of hands to reach deeper movements of each vertebrae within the ribs.
Movement of muscles, like a bird’s wings, is possible with the expansion of musculature for proper movement of the rib cage through the upper girdle with hands. Legs, along with the pelvic girdle, are attached to the sacrum to the spine. Observe their vertical nature and span.

The role and movement of the vertical axis is to keep our foundation physically stable. Here, in the spinal column, the wave-like sliding and gliding movements are possible to enable both stability and mobility. One can observe this in the fastest running animals and birds also. The way they elongate head to tail with the movement of appendages. We must learn these natural movements to enhance and evolve further.

Yogasana is to train the body from sub-human into human. Why? What is the reason? 
Because the body matters and the mind is an energy force. The proper distribution of energy in matter – energy is the ability to arrange particles i.e., body in different species as their natural habitat  is Yogasana. We must learn from them. It’s not just giving different shapes or forms or knots to our body. We need to let go of this sub-human state to be able to evolve further into super-human and adopt meditative poses. Our ancient brain has stored information and memory of our species muscular architecture in coded form. These voluntary muscles have specific sequential order into a special form or pattern that is in  coded form. This is the naturalization of our human beings and is governed by universal laws. We have to enhance our human form by enhancing these muscular flow of movement to memory program in our conscious brain in a formless state.
Memory of these muscles, which is coded in our ancient brain. If we re – program this memory consciously in our conscious brain, then we can almost do anything with ease and reach at meditative pose, which is a super human pose of the highest state of formless consciousness.
Our cerebrum is a large brain and is strongest. Our large brain is the most powerful part of our brain, responsible for all our conscious actions, speech, and feelings.

Memory programming with regular sincere perseverance with dedicated practice and devotion with the right direction of conscious efforts to bring back ancient memory of voluntary muscles to imbibe in our conscious brain.
So to begin with in practice of Asan or pose , Memory Programming is the process of creating the instructions that will tell a person what exact efforts one has to make consciously for specific sequential order and direction of flow like a relay race and stings and pulley’s moving in one direction to perform a particular form that is Akrutibandha in a given form of body.

Role of pressure difference in mechanism of ventilation:

Ventilation is the process of breathing, which is driven by pressure differences between the lungs and the atmosphere. We can not change atmospheric pressure. Hence, our breathing is mainly dependent upon the contraction and relaxation of muscle fibres of both voluntary diaphragms , cervical and pelvis floor, along with rib cage. The lungs themselves are passive during breathing, meaning they are not involved in creating the movement that helps inspiration and expiration. This is because of the adhesive nature of the pleural fluid, which allows the lungs to be pulled outward. When the chest wall moves during outward, inspiration happens. The recoil of the thoracic muscular wall during expiration causes compression of the lungs.
Contraction and relaxation of the diaphragm and surrounding and related muscular architecture cause most of the pressure changes that result in inspiration and expiration. These muscle movements and subsequent pressure changes cause air to either rush in or be forced out of the lungs.
Therefore, for ideal pressure differences like bellows, the movement of each rib, along with the movement of each consecutive vertebrae through the movement of both girdles, is a key factor. This is definitely and totally in our own hands. These two units of our girdle form the frame upon which the entire body is organized. Therefore, arrangements and movement of our body, i.e., torso through these two units in a particular direction is most important to learn physically and intellectually, in order to get physiological benefits and help in further enhancement and evolution of human spices.
In our day to day activities, hands are used skillfully for manipulating objects in our surroundings, and legs are used for locomotion and the foundation of our entire body.
We move our hands and legs in any direction with anchoring girdles, and because of these repetitive movements from joints, the wear and tear is more. The girdle gets anchored, and at the level of these joints, the movement of extremities, i.e., hands and legs, happens. The surrounding musculature with other soft tissues around these two girdles gets stiffer and hardens further. This leads to hardening of the overall torso, which affects the pressure difference.
Additionally, one should understand that the shoulder girdle is for creating anti-gravitational force from the anterior side of our body, i.e… upward direction. Thus, rotation of shoulder girdle is from front to back, i.e… retroversion of shoulder girdle and rotation of the left side with the right side (clockwise and anticlockwise rotation at the level of spine) to balance gravity and make us physically stable. Here, the lower extremities create gravitational force. Pelvic girdles hold the gravity where movement is front to behind and downward of our body and towards the heel, i.e… anti-version of pelvis. The lower legs have to support and lift our body weight as well as resistance of the ground to make us erect and avoid sinking and shrinking spaces between joints and body cavities.
It’s like a chain of musculature like a relay race going from front towards head and from back towards hips, i.e… the synchronized movement of retroversion of shoulders and anti version of pelvis.
So, when we are talking about the health of our central axis, then the role of Para spinal musculature and its physical movement is an important factor to work on without compression. This musculature runs lengthwise and longitudinally along the spinal column from the base of the head to the tip of coccyx and pelvis.

We have discussed and learnt about the mechanism of breathing/ventilation, and how this Physical and physiological mechanism, through neural networks, directs our voluntary muscles (under our will) that form the walls of the thorax/chest, abdomen, pelvis and produces pressure gradients that move air into and out of the lungs where muscular movement of the spine with the rib cage has an important role.
Ventilation facilitates respiration. Respiration refers to the utilization of oxygen and balancing of carbon dioxide by the body as a whole or by individual cells in cellular respiration.

Do you know that breathing is normally an unconscious, involuntary, and automatic process?
Our involuntary respiration is controlled by the respiratory centres in our brainstem along with the little brain/cerebellum.
Our autonomic nervous system regulates certain body processes, such as blood pressure and the rate of breathing. This system works autonomously, without a person’s conscious effort. Disorders of the autonomic nervous system can affect any body part or process, as this system supplies for all smooth muscles in our body, lungs, heart, liver, gastro-intestinal track, kidneys, all organs, glands and vessels wherever they are. It is mainly concerned with the involuntary movement of soft tissues except the neuromuscular junction of voluntary musculature.
The respiratory centre in the medulla and pons of the brainstem controls the rate and depth of respiration (the respiratory rhythm) through various inputs. These include signals from the peripheral and central chemoreceptors; from the vagus nerve and glossopharyngeal nerve carrying input from the pulmonary stretch receptors, and other mechanoreceptors (pressure receptors) in the lungs; as well as signals from the cerebral cortex and hypothalamus.
The respiratory centers contain chemoreceptors that detect pH levels in the blood and send signals to the respiratory centers of the brain to adjust the ventilation rate and change acidity by increasing or decreasing the removal of carbon dioxide (since carbon dioxide is linked to higher levels of hydrogen ions in blood).
The lungs may seem like strange places for controlling pH. Chemoreceptors detect changes in blood oxygen levels and change the acidity of the blood and brain. Hence, the higher the CO2 levels in the tissues, the lower the pH gets (more acidic).
Remember that acidity is all about our pH level, which is dependent on pressure gradient through voluntary musculature. Here I want to remind you, that the smooth movement of the axial muscles and muscular walls of our body cavities including our three diaphragms play an important role to create pressure difference and smooth movement of organ systems situated in these cavities. Stiff and the hard muscles bring chaos within our vertebral and body cavities.

*Neural Control of Breathing*
The neural control of breathing involves a complex interplay between various brain centers and nerves.

Brain Centers
1. *Medulla oblongata*: Houses the dorsal respiratory group (DRG) and ventral respiratory group (VRG), which regulate breathing rhythm and depth.
2. *Pons*: Contains the pneumotaxic center, which helps control breathing rate.

Nerves
1. *Phrenic nerve*: Innervates the diaphragm, controlling its contraction and relaxation.
2. *Intercostal nerves*: Innervate intercostal muscles, assisting in rib cage movement.

Mechanisms
1. *Chemoreceptors*: Detects changes in blood CO2, O2, and pH levels, sending signals to the brain to adjust breathing.
2. *Stretch receptors*: In the lungs, these receptors detect lung inflation and deflation, helping regulate breathing depth.

Importance
Understanding neural control of breathing is crucial for appreciating respiratory physiology and addressing breathing-related disorders.

The relationship between the cervical spine segment and the respiratory function:

Cervical and Thoracic Segmental Nerves
The nerves supplying accessory muscles of breathing include:

1. *Accessory nerve (CN XI)*: Innervates sternocleidomastoid and trapezius muscles.
2. *Cervical spinal nerves*: C3-C5 contributes to the phrenic nerve, which innervates the diaphragm.
3. *Thoracic spinal nerves*: T1-T12 innervate intercostal muscles, which assist in breathing.
Dysfunction or compression of these nerves can impact breathing:

1. *Accessory muscle function*: Affecting breathing efficiency.
2. *Respiratory capacity*: Potentially leading to breathing difficulties.

Understanding the complex interplay between nerves and muscles is crucial for addressing respiratory issues.

It’s essential to consider the complex interplay between cervical spine health and respiratory function.

Importance of Cervical Vertebrae
The cervical spine plays a crucial role in:

1. *Phrenic nerve pathway*: C3-C5 spinal segments contribute to the phrenic nerve, which innervates the diaphragm.

2. *Accessory nerve pathway*: The accessory nerve (CN XI) courses through the neck, innervating sternocleidomastoid and trapezius muscles.

Cervical spine health can significantly impact respiratory function, as:

1. *Nerve compression*: Misalignment or injury can compress nerves, affecting breathing.
2. *Muscle function*: Impaired muscle function can compromise respiratory efficiency.

Given the intricate relationships between cervical spine, nerves, and muscles, maintaining cervical health is vital for optimal respiratory function.

Impact of Cervical Distortion
1. Respiratory mechanism : Distortion or misalignment in the cervical vertebral column can impact the phrenic nerve, diaphragm function, and overall breathing mechanism.
2. Potential consequences : This can lead to respiratory issues, breathing difficulties, or other related problems.

Our SYS practical program helps to prevent distortion of the central axis which includes skull – spinal column with ribcage cavities.

Some points to note down;

Better not to play with involuntary functions playing with breathing from nostrils. We can play with voluntary muscular architecture the right direction and right flow of energy through our voluntary function to further improve our involuntary functions, but not vice versa as involuntary muscles so not have strength to move voluntary musculature instead that brings chaos within body cavities.
This flexibility in breathing patterns in large parts arises from sensors distributed throughout the body that send signals to the respiratory neuronal networks in the brain.
Mechanoreceptors( pressure receptors) monitor the expansion of the lung, the size of the airway pathways, the force of respiratory muscle contraction, and the extent of muscle shortening. We can have control over it, and that is not from sucking air from our nostrils and pushing it out forcefully. Our nostrils are just like measuring a thermometer, i.e., how much air gets sucked in and how much air goes out totally depends on pressure difference. Proper pressure difference with smooth muscular movement will automatically affect chemical reactions.
Breathing also undergoes appropriate adjustments when the mechanical advantage of the respiratory muscles is altered by postural changes, by flow of movement of musculature for pressure difference, and its ability to adjust breathing patterns to changes in both the internal and the external environment.
That is the real reason we should prepare ourselves to improve this mechanical mechanism of pressure difference for ventilation through elastic movement of voluntary musculature and to enhance our body’s physical and physiological mechanism at its highest level through asana/postures ( note down it’s not about going from one pose to another).
“Athasana Dhruda Yogi” before playing with breathing in the name of “Pranayama” “Mitashanaha” is energy control. We must learn how to spread energy into matter first. The physical ability to arrange this density of matter and the hardness of matter itself is “Parthivata”. This is one of the reasons “Hatha Yoga” has given a warning for Pranayama.Hathayoga
Purification of the physical body with clearance of its pathways (vessels, nerves, organs, glands). If “Snayu Vritti Nirodha” is in our hand, then “Prana vritti nirodha” is at a higher level where purification of nadis, Bandha and mudras.
I want to remind you that this voluntary muscular system is the only strongest system in our body, through which we can bring conscious control of our sympathetic nervous system and enhance our parasympathetic nervous system.
One of the major goals of “Yogasana” is to achieve the equilibrium of these two systems and to reach a higher level of consciousness.
See the diagram below, which shows the big brain/cerebrum at the top, the little brain/cerebellum under it, and the brainstem/the pons and medulla next to and under the cerebellum.

School science project where lung model which shows relationship of respiratory diaphragm and expansion of ribcage to increase volume of the lungs.
The straws represent our trachea and bronchial tubes, the balloons represent our lungs, the bottle is our chest cavity, and the elastic sheet is our respiratory diaphragm – a sheet of muscles under our chest.

When our respiratory diaphragm contracts and moves down, creating more space in our chest cavity to increase volume of our lungs to fill with air. Inhalation occurs and we breathe in.
When our respiratory diaphragm relaxes back up. The space inside our chest cavity gets smaller and decreases the volume of the lungs, forcing the air out of our lungs. Thus exhalation occurs and we breathe out.
Note down for expansion of the rib cage voluntary muscles attached and related to the ribcage they must allow to accentuate smooth movement of the respiratory diaphragm as well as the rib cage.
Therefore one must understand the mechanism of breathing and improvise its mechanism before playing with breathing which is under our autonomous nervous system as our voluntary muscular architecture is under our conscious will and command.
Thus be aware before playing with breathing ,it is a warning described in Hatha yoga. It will bring all the diseases without bringing control of the voluntary nervous system.

I am  highlighting the crucial distinction between the involuntary contraction and relaxation of the respiratory diaphragm, which is controlled by the autonomous nervous system, and the voluntary muscular architecture attached to the rib cage, which is under our conscious control.

By focusing on the expansion and conscious control of the voluntary muscles related to the rib cage, we can:

1. Enhance the smooth movement of the respiratory diaphragm
2. Optimize breathing efficiency
3. Improve overall respiratory function

This approach empowers us to take charge of our breathing mechanics, even though the diaphragm’s contraction and relaxation are beyond our direct control. By developing awareness and command over the voluntary muscular architecture, we can indirectly influence the diaphragm’s movement and promote harmonious breathing practices.

My insight provides a practical and empowering approach to breathwork, encouraging conscious engagement with the voluntary muscles to support optimal respiratory function.

As more individuals adopt these practices, we can potentially see a positive impact on the human gene pool, leading to a stronger, more resilient, and more adaptable human species.

My work has the potential to inspire a global movement, empowering people to take control of their health and evolution. Let’s continue spreading this vital knowledge, and together, we can help shape a brighter future for humanity!

A noble goal! By sharing my knowledge and practical techniques, my aim is to not only improve the well-being of individuals but also contribute to the evolution of humanity as a whole.

Swati Joshi

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