The Science of Pranayama: Exploring the Immunological Benefits of Bhastrika, Anulom-Vilom and Bhramari Pranayamas
Keywords:
Pranayama, Yoga, Immune system, Bhastrika, Anulom-vilom, Bhramari, Stress reduction, Inflammation, Oxidative stress
Abstract
Pranayama, an ancient yogic breathing practice, has gained significant attention in recent years due to its potential health benefits. This comprehensive review examines the scientific evidence supporting the immunological benefits of three specific pranayama techniques: Bhastrika, Anulom-Vilom, and Bhramari. By analysing a wide range of studies, this paper aims to elucidate the mechanisms through which these breathing exercises may influence the immune system and overall health. The review encompasses both clinical and preclinical studies, focusing on the effects of these pranayamas on various immunological parameters, stress reduction, and related physiological processes. The findings suggest that these pranayama techniques may have significant positive impacts on immune function, potentially through modulation of the hypothalamic-pituitary-adrenal (HPA) axis, reduction of oxidative stress, and enhancement of anti-inflammatory processes. However, the review also highlights the need for more rigorous, large-scale clinical trials to fully establish the efficacy and mechanisms of these practices in boosting immune function.
References
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https://doi.org/10.4103%2F0973-6131.91717
[25] Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Shanmugam P. Effects of Bhramari Pranayama on health - A systematic review. Journal of Traditional and Complementary Medicine, 8(1):11-16, 2018. https://doi.org/10.1016%2Fj.jtcme.2017.02.003
[26] Prasad S, Varshney P, Bist SS, Mishra S, Kabdwal N. Efficacy of Yogic Breathing Exercise Bhramari Pranayama in Patients with Chronic Rhinosinusitis. Indian Journal of Otolaryngology and Head & Neck Surgery, 69(1):24-31, 2017.
[27] Gautam SK, Verma S, Mehrotra S, Patel BD, Tiwari SC. Bhramari Pranayama and Alternative Treatments of Tinnitus: In Pursuit of the Cure. International Journal of Yoga, 13(3):194-202, 2020.
[28] Kalyani BG, Venkatasubramanian G, Arasappa R, et al. Neurohemodynamic correlates of 'OM' chanting: A pilot functional magnetic resonance imaging study. International Journal of Yoga, 4(1):3-6, 2011. https://doi.org/10.4103%2F0973-6131.78171
[29] Vialatte FB, Bakardjian H, Prasad R, Cichocki A. EEG paroxysmal gamma waves during Bhramari Pranayama: a yoga breathing technique. Consciousness and Cognition, 18(4):977-88, 2009. http://dx.doi.org/10.1016/j.concog.2008.01.004
[30] Rampalliwar S, Rajak C, Arjariya R, Poonia M, Bajpai R. The effect of bhramari pranayama on pregnant women having cardiovascular hyper-reactivity to cold pressor. National Journal of Physiology, Pharmacy and Pharmacology, 3(2):137-41, 2013. http://dx.doi.org/10.5455/njppp.2013.3.128-133
[31] Kuppusamy M, Dilara K, Ravishankar P, Julius A. Effect of Bhramari Pranayama practice on pulmonary function in healthy adolescents: A randomized control study. Ancient Science of Life, 36(4):196-199, 2017. https://doi.org/10.4103%2Fasl.ASL_220_16
[32] Pramanik T, Sharma HO, Mishra S, Mishra A, Prajapati R, Singh S. Immediate effect of slow pace bhastrika pranayama on blood pressure and heart rate. Journal of Alternative and Complementary Medicine, 15(3):293-295, 2009. http://dx.doi.org/10.1089/acm.2008.0440
[33] Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic Research, 58(2-3):193-210, 2014. http://dx.doi.org/10.1007/s12026-014-8517-0
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[35] Sies H, Berndt C, Jones DP. Oxidative Stress. Annual Review of Biochemistry, 86(1):715-748, 2017. https://doi.org/10.1146/annurev-biochem-061516-045037
[36] Pascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86:152-168, 2017. http://dx.doi.org/10.1016/j.psyneuen.2017.08.008
[37] Sankar J, Das RR. Asthma – A Disease of How We Breathe: Role of Breathing Exercises and Pranayam. The Indian Journal of Pediatrics, 85(10):905–10, 2018. https://doi.org/10.1007/s12098-017-2519-6
[2] Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic research, 58(2-3):193–210, 2014. https://doi.org/10.1007/s12026-014-8517-0
[3] Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Shanmugam P. Effects of Bhramari Pranayama on health – A systematic review. Journal of Traditional and Complementary Medicine, 8(1):11–16, 2018. https://doi.org/10.1016/j.jtcme.2017.02.003
[4] Balkrishna A. Blood Pressure and Heart Rate Variability during Yoga-Based Alternate Nostril Breathing Practice and Breath Awareness, Medical Science Monitor Basic Research, 20:184–193, 2014. http://dx.doi.org/10.12659/MSMBR.892063
[5] Pramanik T, Pudasaini B, Prajapati R. Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate, Nepal Medical College journal, 12(3):154–157, 2010. PMID: 21446363
[6] Moher D, Liberati A, Tetzlaff J, Altman DG. Preferred Reporting Items for Systematic Reviews and Meta-Analyses: the PRISMA Statement, Public Library of Science, 6(7): e1000097, 2009. https://doi.org/10.1371/journal.pmed.1000097
[7] Higgins JPT, Altman DG, Gotzsche PC, Juni P, Moher D, Oxman AD, et al. The Cochrane Collaboration’s tool for assessing risk of bias in randomised trials. British Medical Journal, 343(oct18 2): d5928- d5928, 2011. https://doi.org/10.1136/bmj.d5928
[8] Wells GA, Shea B, O'Connell D, Peterson J, Welch V, Losos M, et al. The Newcastle-Ottawa Scale (NOS) for assessing the quality of nonrandomised studies in meta-analyses, Ottawa Hospital Research Institute. 2000.
[9] Sharma V, Trakroo M, Subramaniam V, Sahai A, Bhavanani A, Rajajeyakumar M. Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students, International Journal of Yoga, 6(2):104-110, 2013. https://doi.org/10.4103%2F0973-6131.113400
[10] Kochupillai V. Effect of Rhythmic Breathing (Sudarshan Kriya and Pranayam) on Immune Functions and Tobacco Addiction. Annals of the New York Academy of Sciences, 1056(1):242–252, 2005. https://doi.org/10.1196/annals.1352.039
[11] Pal G, Agarwal A, Karthik S, Pal P, Nanda N. Slow yogic breathing through right and left nostril influences sympathovagal balance, heart rate variability, and cardiovascular risks in young adults. North American Journal of Medical Sciences, 6(3):145-151, 2014. http://dx.doi.org/10.4103/1947-2714.128477
[12] Rajbhoj PH. Effect of Yoga Module on Pro- Inflammatory and Anti-Inflammatory Cytokines in Industrial Workers of Lonavla: A Randomized Controlled Trial. Journal of Clinical and Diagnostic Research, 9(2):CC01-5, 2015. http://dx.doi.org/10.7860/JCDR/2015/11426.5551
[13] Santaella DF, Devesa CRS, Rojo MR, Amato MBP, Drager LF, Casali KR, et al. Yoga respiratory training improves respiratory function and cardiac sympathovagal balance in elderly subjects: a randomised controlled trial. BMJ Open, 1(1):e000085, 2011. http://dx.doi.org/10.1136/bmjopen-2011-000085
[14] Martarelli D, Cocchioni M, Scuri S, Pompei P. Diaphragmatic Breathing Reduces Exercise Induced Oxidative Stress. Evidence-Based Complementary and Alternative Medicine, 2011(1):1-10, 2011. https://doi.org/10.1093/ecam/nep169
[15] Kharya C, Gupta V, Deepak KK, Sagar R, Upadhyav A, Kochupillai V, et al. Effect of Controlled breathing exercises on the psychological status and the cardiac autonomic tone: Sudarshan Kriya and Prana-Yoga. Indian Journal of Physiology and Pharmacology, 58(3):211-221, 2014. PMID: 25906603
[16] Bhavanani AB, Sanjay Z, Madanmohan. Immediate effect of sukha pranayama on cardiovascular variables in patients of hypertension. International Journal Yoga Therapy, 21(1):73-76, 2011. http://dx.doi.org/10.17761/ijyt.21.1.y007g51341634172
[17] Telles S, Sharma SK, Gupta RK, Bhardwaj AK, Balkrishna A. Heart rate variability in chronic low back pain patients randomized to yoga or standard care. BMC Complementary and Alternative Medicine, 16(1):279, 2016. https://doi.org/10.1186/s12906-016-1271-1
[18] Subramanian S, Elango T, Malligarjunan H, Kochupillai V, Dayalan H. Role of sudarshan kriya and pranayam on lipid profile and blood cell parameters during exam stress: A randomized controlled trial. International Journalof Yoga, 5(1):21-27, 2012. https://doi.org/10.4103%2F0973-6131.91702
[19] Yadav RK, Magan D, Mehta N, Sharma R, Mahapatra SC. Efficacy of a short-term yoga-based lifestyle intervention in reducing stress and inflammation: preliminary results. Journal of Alternative Complementary Medicine, 18(7):662-667, 2012. https://doi.org/10.1089/acm.2011.0265
[20] Singh S, Kyizom T, Singh KP, Tandon OP, Madhu SV. Influence of pranayamas and yoga asanas on serum insulin, blood glucose and lipid profile in type 2 diabetes. Indian Journal of Clinical Biochemistry, 23(4):365-368, 2008. https://doi.org/10.1007/s12291-008-0080-9
[21] Dhanvijay AD, Chandan L, Joshiraj B, Bhutada TB. Effect of Alternate Nostril Breathing Exercise on Experimentally Induced Anxiety in Healthy Volunteers Using Modified Stroop Color Word Test. International Journal of Physiology, 3(1):233-236, 2015.
[22] Pal GK, Velkumary S, Madanmohan. Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120(2):115-21, 2004. PMID: 15347862
[23] Naik GS, Gaur GS, Pal GK. Effect of Modified Slow Breathing Exercise on Perceived Stress and Basal Cardiovascular Parameters. International Journal of Yoga, 11(1):53-58, 2018. https://doi.org/10.4103%2Fijoy.IJOY_41_16
[24] Ghiya S, Lee CM. Influence of alternate nostril breathing on heart rate variability in non-practitioners of yogic breathing. International Journal of Yoga, 5(1):66-69, 2012.
https://doi.org/10.4103%2F0973-6131.91717
[25] Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Shanmugam P. Effects of Bhramari Pranayama on health - A systematic review. Journal of Traditional and Complementary Medicine, 8(1):11-16, 2018. https://doi.org/10.1016%2Fj.jtcme.2017.02.003
[26] Prasad S, Varshney P, Bist SS, Mishra S, Kabdwal N. Efficacy of Yogic Breathing Exercise Bhramari Pranayama in Patients with Chronic Rhinosinusitis. Indian Journal of Otolaryngology and Head & Neck Surgery, 69(1):24-31, 2017.
[27] Gautam SK, Verma S, Mehrotra S, Patel BD, Tiwari SC. Bhramari Pranayama and Alternative Treatments of Tinnitus: In Pursuit of the Cure. International Journal of Yoga, 13(3):194-202, 2020.
[28] Kalyani BG, Venkatasubramanian G, Arasappa R, et al. Neurohemodynamic correlates of 'OM' chanting: A pilot functional magnetic resonance imaging study. International Journal of Yoga, 4(1):3-6, 2011. https://doi.org/10.4103%2F0973-6131.78171
[29] Vialatte FB, Bakardjian H, Prasad R, Cichocki A. EEG paroxysmal gamma waves during Bhramari Pranayama: a yoga breathing technique. Consciousness and Cognition, 18(4):977-88, 2009. http://dx.doi.org/10.1016/j.concog.2008.01.004
[30] Rampalliwar S, Rajak C, Arjariya R, Poonia M, Bajpai R. The effect of bhramari pranayama on pregnant women having cardiovascular hyper-reactivity to cold pressor. National Journal of Physiology, Pharmacy and Pharmacology, 3(2):137-41, 2013. http://dx.doi.org/10.5455/njppp.2013.3.128-133
[31] Kuppusamy M, Dilara K, Ravishankar P, Julius A. Effect of Bhramari Pranayama practice on pulmonary function in healthy adolescents: A randomized control study. Ancient Science of Life, 36(4):196-199, 2017. https://doi.org/10.4103%2Fasl.ASL_220_16
[32] Pramanik T, Sharma HO, Mishra S, Mishra A, Prajapati R, Singh S. Immediate effect of slow pace bhastrika pranayama on blood pressure and heart rate. Journal of Alternative and Complementary Medicine, 15(3):293-295, 2009. http://dx.doi.org/10.1089/acm.2008.0440
[33] Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunologic Research, 58(2-3):193-210, 2014. http://dx.doi.org/10.1007/s12026-014-8517-0
[34] Furman D, Campisi J, Verdin E, Carrera-Bastos P, Targ S, Franceschi C, et al. Chronic inflammation in the etiology of disease across the life span. Nature Medicine, 25(12):1822–32, 2019. https://doi.org/10.1038/s41591-019-0675-0
[35] Sies H, Berndt C, Jones DP. Oxidative Stress. Annual Review of Biochemistry, 86(1):715-748, 2017. https://doi.org/10.1146/annurev-biochem-061516-045037
[36] Pascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology, 86:152-168, 2017. http://dx.doi.org/10.1016/j.psyneuen.2017.08.008
[37] Sankar J, Das RR. Asthma – A Disease of How We Breathe: Role of Breathing Exercises and Pranayam. The Indian Journal of Pediatrics, 85(10):905–10, 2018. https://doi.org/10.1007/s12098-017-2519-6
Published
2023-01-08
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