Welcome Yoga Teacher Yoga Classes Yoga Events Essays About Yoga Yoga Wirral Blog Bookings Yoga Stick Figures Yoga Asana Gallery Contact Feedback Links

How does Yoga Effect Respiration?

The purpose of the respiratory system is to get oxygen into the body and waste gases out.

Respiration occurs at two different levels: the level of the organism, also know as external respiration and the level of the cell, also known as internal respiration or cellular respiration.

External Respiration
This term describes the process whereby air from outside the body is inspired or inhaled, so supplying oxygen, whilst used air (carbon dioxide and waste gases) from inside the lungs are expired or exhaled. This is what is generally referred to as breathing.

Internal Respiration
This is the exchange of gases between the circulatory system and the tissues of the body. Cellular respiration describes the chemical processes (such as oxidisation) involved when individual molecules use oxygen, creating carbon dioxide as a waste product.

The Passage of Oxygen from Nose to Lungs
During external respiration or breathing, air is drawn in through the nose, where it is warmed, filtered and moistened. It then passes through the pharynx, larynx and trachea and into the thoracic cavity containing the lungs. Here the trachea forms two branches called bronchi which connect to smaller bronchioles within the left and right lungs. At the end of each bronchiole are clusters of tiny sacs called alveoli, where the gaseous exchange happens.

What Causes Inhalation?
The lungs are not attached to any major muscles and are physically passive during breathing (external respiration).
The impulse to breathe comes from chemoreceptors located in the carotid arteries and the aorta. These nerve cells are stimulated by low levels of oxygen and high levels of carbon dioxide. They send a message to the respiratory centre of the brain, the medulla oblongata. The brain in turn sends an impulse to the diaphragm making it contract which creates a drop in air pressure within the lungs. This causes air to be drawn in through the respiratory system and inhalation takes place.

The Passage of Oxygen from Lungs to Blood
Once inhaled, air reaches the alveoli which are covered with blood capillaries. Deoxygenated blood arrives from the heart via the pulmonary arterioles. Because the concentration of carbon dioxide in the arterioles is high and oxygen is low, and as there is a short distance between the high concentration of oxygen (and low carbon dioxide) in the alveoli, diffusion occurs until equal pressure is achieved. This oxygenates the blood and removes the body’s waste gas via exhalation. Once oxygenated, blood travels through the pulmonary venules back to the heart to be distributed throughout the tissues of the body.

The Passage of Oxygen from Blood To Cells
Cellular respiration occurs using the same principal. Because the pressure of oxygen in the blood is high and low in the cells of the body, oxygen is transferred by diffusion. Cells use oxygen to metabolise food creating energy and carbon dioxide as a waste product.

Getting enough air in and out of the body relies on having:

• A Large Surface Area - the average area of a human lung is 140m² that’s the size of a single tennis court!

• A Short Diffusion Path - the distance between alveolar air and blood is around one thousandth of a millimetre!

• A High Concentration Gradient between gases

What Effects do Yoga Practices have upon Respiration?
Yoga recognises three methods of breathing:

1. Diaphragmatic - the edges of the diaphragm contract flattening it down from its domed position and causing the abdomen to swell
2. Intercostal - the external intercostal muscles located between the ribs contract. The ribs move upwards and outwards
3. Clavicular - the collar bone and shoulders are raised

Of these three, diaphragmatic breathing is the most efficient as it uses the least energy and enables the most absorption of oxygen. This is because the surface area of the lungs is greater in the lower lobes resulting in higher quantities of oxygen circulating around the body.

Stress creates muscular tension in the back of the body which is known as the Tendon Guard Reflex. This term refers to the body’s instinct to protect itself during a ‘fight or flight’ situation. This reflex, which can occur even at mildly stressful times, results in clavicular breathing due to raised shoulders.

During clavicular breathing only a small proportion of the lungs receive fresh air. The quantity of oxygen circulating in the blood stream decreases and the impulse to breathe more quickly occurs to satisfy the body’s requirements. Stale air remains in the middle and lower sections of the lungs and anxiety or in more extreme cases, hyperventilation can occur.

Yoga Asanas can release physical tension, so allowing deeper breathing to take place. Practitioners are also encouraged to be mindful of their breathing which has the effect of slowing and deepening external respiration.

Full Yogic Breathing includes all three previously mentioned methods of breathing enabling increased inhalation, exhalation and absorption of oxygen.

Ujjayi Breathing creates increased pressure in the lungs which helps air access areas which may not have previously been aerated.


Written By Justine Aldersey-Williams 13/01/07

Please leave your feedback on this Yoga article

More Yoga articles...