Yoga, Immunity and Recovery from Respiratory Diseases

Did you know that your yoga practice can aid recovery from respiratory diseases such as Covid-19 and may also help boost your immunity?

Yoga and Immunity

Anybody who practises yoga knows that it has a powerful calming effect on body and mind. Yogis know experientially that yoga helps relieve stress; research is now investigating how the practice of yoga may help to regulate cortisol levels in the body, thereby boosting its ability to fight off illness and disease.

Cortisol is the ‘fight or flight’ hormone that helps the body respond to stress; it also has other functions such as regulating blood pressure, keeping inflammation down and controlling our sleep cycle, and so has an important role to play in maintaining balance within our complicated system. When we find ourselves in a stressful situation (whether because we are faced with imminent danger such as a hungry predator or, as is more likely these days, under constant pressure from work or other causes), our sympathetic nervous system is activated which puts our body on high alert, releasing cortisol into the bloodstream. If we are subjected to continuous stress (physical or mental), we may find ourselves unable to ‘switch off’ from this high alert mode, and high levels of cortisol may eventually begin to alter or even shut down bodily functions such as our immune, digestive, or reproductive systems.

Yoga helps us to relax, thereby putting the brakes on the sympathetic nervous system. Not only does this make us feel immediately better, but it can also have the added bonus of helping to regulate hormones such as cortisol, and enabling our immune system to function more effectively in fighting off illness and disease.

Yoga and Recovery from Respiratory Diseases such as Covid-19

Yoga is also beneficial for those recovering from illness, and particularly respiratory illnesses that are so prevalent at this time of year. Shallow breathing caused by ill health such as Covid, alters our breathing pattern, reducing movement of the diaphragm (one of the most important muscles for breathing) and increasing tension in the neck and shoulders. A review of the management of post-acute Covid-19 published in the BMJ last August states that simple breath control exercises “such as diaphragmatic breathing, slow deep breathing, pursed lip breathing, yoga techniques, Buteyko” can be used to help with symptoms of coughing, breathlessness and irregular breathing patterns.

The simple breathing techniques that are practised in a yoga class such as the Ujjayi breath, 3-part breathing and the extended exhale breath have the following benefits which support strengthening the respiratory system and recovering from Covid and other such illnesses:

• Encourage deepening the breath, thereby stimulating and strengthening the diaphragm

• Expand the lungs and release tension from areas such as the intercostal muscles between the ribs which can restrict the breath when tight (also helped by practising specific yoga postures and breath-led movement)

• Help to relax accessory breathing muscles in the neck and shoulders (yoga postures and movement will also help to release tension in these areas)

• Increased mindful awareness of the breath

• Develop a more even breathing pattern

Ingrid Yang, a medical doctor and yoga therapist who has been working with Covid patients in the U.S. has devised a specific diaphragmatic breathing technique to strengthen the respiratory muscles and boost energy for Covid recovery. This technique involves working with an even breath, inhaling through the nose, and exhaling through pursed lips to increase resistance; a retention is introduced to give more time for the oxygen exchange in the lungs after the inhale, and a hold after the exhale helps strengthen the diaphragm. A guided recording of this breathing exercise is available to practise on my ‘Free Resources’ webpage.

The practice of breath-led movement and yoga poses will help those recovering from serious illness, including Covid, to gradually take back control over their body and breath in a way that is gentle and mindful as well as empowering.

References:
‘Management of Post Acute Covid-19 in Primary Care’ - BMJ2020;370:m3026
’Understanding the Stress Response’ -https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response