Prāṇāyāma

The word psyche is etymologically derived from the ancient Greek ψυχή (psukhḗ, “mind, soul, spirit, and breath”). Hence, psychology is the study of the “mind, soul, spirit, and breath” even though many psychologists are utterly unaware of this etymological definition. Moreover, as scientists they want to differentiate themselves from these “metaphysical/philosophical” concepts in order to appear as rational and materialistic thinkers. They thereby neglect and extremely rich intellectual heritage which has deep historical roots which span many cultures and epochs.

From a linguistic point of view the Sanskrit word Ātman forms the basis for the German word “Atmen” which means “breathing”. Recall the etymology of the word psychology: The ancient Greek word psukhḗ (ψυχή) or psyche means “life/soul/spirit” and also “breath”. Likewise, the Chinese symbol for “spirit, soul” is 魂 which also means “breath”. Hence, the linkage between “mind, soul, spirit, and breath” was formed by relatively separate cultures. Again, thus defined psychology is the study of “life/soul/spirit” and “breath”, i.e., Ātman.

Given that breathing is fundamental to life, the intentional restriction of the breath for elongated periods of time (Kumbaka) is an extremely powerful technique to train willpower (self-control/top-down inhibition/prefrontal executive functions). The literature on self-control shows that gains achieved in one domain are transferable to other domains (domain non-specificity; cf. “the strength model of self-control” by Roy Baumeister et alia). For instance, when right-hand dominant people train to use their left hand (which requires constant intentional inhibition of the dominant motor response) subsequent increases in self-control have been observed in seemingly completely unrelated domains like dieting, reduction of stereotypical thinking, emotion regulation, etc. pp. Neurophysiological explanations which involve glucose metabolism have been suggested.
Inhibiting the breath is a much more difficult than using the non-dominant hand for everyday tasks, but the underlying logic is similar. Inhibiting automatic behavioral patterns increases self-control (i.e., will-power; cf. dual-process theory/default-interventionist account). There are two types of Kumbaka: after an inhale (antara), and after an exhale (bahya). The latter is much more intense and in the beginning the practitioner will face “panic”. if Kumbaka is puhed to the limit it feels as if all the vital organs are “screaming” for an inhalation. Intense existential Angst – the fear of dying can be invoked (cf. mortality salience in “Terror Management Theory“). The intentional control of this reaction through willpower is a primary goal of Kumbaka. The ultimate goal is Yoga/Nirvikalpa Samadhi (non-dual/non-conceptual consciousness).

Selected References

Brown, R. P., & Gerbarg, P. L.. (2009). Yoga Breathing, Meditation, and Longevity. Annals of the New York Academy of Sciences, 1172(1), 54–62.

Plain numerical DOI: 10.1111/j.1749-6632.2009.04394.x
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Melnychuk, M. C., Dockree, P. M., O’Connell, R. G., Murphy, P. R., Balsters, J. H., & Robertson, I. H.. (2018). Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama. Psychophysiology, 55(9), e13091.

Plain numerical DOI: 10.1111/psyp.13091
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Pratap, V., Berrettini, W. H., & Smith, C.. (1978). Arterial Blood Gases in Pranayama Practice. Perceptual and Motor Skills, 46(1), 171–174.

Plain numerical DOI: 10.2466/pms.1978.46.1.171
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Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V.. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571.

Plain numerical DOI: 10.1016/j.mehy.2006.02.042
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Mahendra, J.. (2017). Effect of Pranayama on Ppar-γ, Nf-κB Expressions and Red Complex Microorganisms in Patients with Chronic Periodontitis – A Clinical Trial. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH

Plain numerical DOI: 10.7860/JCDR/2017/27846.10108
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Further References

Gupta, P. K.. (2010). Anuloma-Viloma Pranayama and Anxiety and Depression among the Aged. Journal of the Indian Academy of Applied Psychology
Hakked, C. S., Balakrishnan, R., & Krishnamurthy, M. N.. (2017). Yogic breathing practices improve lung functions of competitive young swimmers. Journal of Ayurveda and Integrative Medicine

Plain numerical DOI: 10.1016/j.jaim.2016.12.005
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Nagarathna, R., & Nagendra, H. R.. (1985). Yoga for bronchial asthma: A controlled study. British Medical Journal (Clinical Research Ed.)

Plain numerical DOI: 10.1136/bmj.291.6502.1077
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Nagothu, R. S., Rajagopalan, A., Indla, Y. R., & Paluru, R.. (2017). Beneficial effects of yogasanas and pranayama in limiting the cognitive decline in Type 2 diabetes. National Journal of Physiology, Pharmacy and Pharmacology

Plain numerical DOI: 10.5455/njppp.2017.7.0825508092016
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Prem, V., Sahoo, R. C., & Adhikari, P.. (2013). Comparison of the effects of Buteyko and pranayama breathing techniques on quality of life in patients with asthma – A randomized controlled trial. Clinical Rehabilitation

Plain numerical DOI: 10.1177/0269215512450521
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Rao, T. I., Hongsandra, &, & Nagendra, R.. (2014). the Role of Yogasanas and Pranayama Techniques in Correcting the Functional Disorders of Voice Production. International Journal of Research in Humanities
Sharma, V. K.. (2012). Effect of fast and slow pranayama on cognitive functions and reaction time in young subjects. Indian Journal of Physiology and Pharmacology
Sharma, V. K., Rajajeyakumar, M., Velkumary, S., Subramanian, S. K., Bhavanani, A. B., Madanmohan, … Thangavel, D.. (2014). Effect of fast and slow pranayama practice on cognitive functions in healthy volunteers. Journal of Clinical and Diagnostic Research

Plain numerical DOI: 10.7860/JCDR/2014/7256.3668
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Sharma, V., Trakroo, M., Subramaniam, V., Sahai, A., Bhavanani, A., & Rajajeyakumar, M.. (2013). Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students. International Journal of Yoga

Plain numerical DOI: 10.4103/0973-6131.113400
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Sivapriya, D. V., Suba Malani, S., & Thirumeni, S.. (2010). Effect of Nadi Shodhana Pranayama on Respiratory Parameters in School Students. Recent Research in Science and Technology

Plain numerical DOI: 10.1106/0MHD-W8MR-TUB6-12QP
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Srinivasan, T.. (1991). Pranayama and brain correlates. Ancient Sci Life

Plain numerical DOI: ASL-11-2 [pii]
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Telles, S., Nagarathna, R., & Nagendra, H. R.. (1994). Breathing through a particular nostril can alter metabolism and autonomic activities. Indian Journal of Physiology and Pharmacology

Plain numerical DOI: 10.1007/978-3-662-08118-1_6
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Telles, S., Hanumanthaiah, B., Nagarathna, R., & Nagendra, H. R.. (1993). Improvement in Static Motor Performance following Yogic Training of School Children. Perceptual and Motor Skills

Plain numerical DOI: 10.2466/pms.1993.76.3c.1264
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Telles, S., Nagarathna, R., & Nagendra, H. R.. (1996). Physiological Measures of Right Nostril Breathing. The Journal of Alternative and Complementary Medicine

Plain numerical DOI: 10.1089/acm.1996.2.479
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Thangavel, D., Gaur, G. S., Sharma, V. K., Bhavanani, A. B., Rajajeyakumar, M., & Syam Sunder, A.. (2014). Effect of slow and fast pranayama training on handgrip strength and endurance in healthy volunteers. Journal of Clinical and Diagnostic Research

Plain numerical DOI: 10.7860/JCDR/2014/7452.4390
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Turankar, A. V., Jain, S., Patel, S. B., Sinha, S. R., Joshi, A. D., Vallish, B. N., … Turankar, S. A.. (2013). Effects of slow breathing exercise on cardiovascular functions, pulmonary functions & galvanic skin resistance in healthy human volunteers – a pilot study.. The Indian Journal of Medical Research