One of the unfortunate side effects of NMD (Neuro Muscular Diseases) such as LGMD (Limb Girdle Muscular Dystrophy) is a progressively weakened respiratory system. Thus dangerous viruses such as Covid 19 that attack the respiratory system can easily became life threatening in nature. Even if the LGMD patient recovers from it, odds of permanent damage to the lungs are much higher than for those who otherwise have a healthy pulmonary function. Given this scenario it is paramount for LGMD patients to do what is necessary to strengthen the lung function. In other words, prevention is of paramount importance.
Lungs play a crucial role in insuring our physical and mental health. Healthy lung function helps in reducing stress and combating viruses and other airborne pathogens. They also play a critical job of bringing oxygen from the air into our body which is than passed on to trillions of our cells. Based on the scientific data, optimum supply of oxygen is critical for the immune system to fight against stress, viruses and other pathogens that enter our system on daily basis. Did you know that over 70% of the toxic waste leaves our body through the lungs in the form of carbon dioxide. We can increase this % even higher with certain breathing exercises (continue reading).
According to the Lung Institute, in normal people "The lung capacity naturally declines with age, starting at age 30. By the age of 50, our lung capacity may be reduced by as much as 50 percent. This means that the older you get, the harder it is for your lungs to breathe in and hold air. When we breathe in less oxygen, our body and cells also receive less oxygen, forcing our heart to work harder to pump oxygen throughout the body." In LGMD patients, decline in respiratory function is happens even more. In some cases, supportive ventilation has to be used to avoid respiratory muscle fatigue.
Thankfully, it's possible to strengthen the lungs and increase it's capacity to breathe in more oxygen. The best way to do it is through the ancient practice of "Pranayama" or breathing exercises. The most powerful breathing exercises are those that are done with awareness and following a "rhythm" . These type of breathing exercises also help stimulate and strengthen the diaphragm which is a critical muscle involved in the natural breathing process. The stronger the diaphragm the more air can potentially enter the lungs and oxygenate our cells.
According to www.Lung.org "Over time, stale air builds up, leaving less room for the diaphragm to contract and bring in fresh oxygen. With the diaphragm not working to full capacity, the body starts to use other muscles in the neck, back and chest for breathing. This translates into lower oxygen levels, and less reserve for exercise and activity. If practiced regularly, breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe."
SKY Breathing Exercise:
Since the past 9 years (long before Covid-19 came into picture), I have been practicing a rhythmic breathing exercise called Sudharshan Kriya (SKY). As a result, a number of good things have happened in my life. Just 20 minutes of the daily practice of SKY has greatly reduced my stress levels, increased my energy and improved the quality of my sleep. For someone with limb girdle muscular dystrophy, it's been a god sent tool. During these nine years there has been many episodes of painful physical challenges but thanks to the daily SKY practice I have been able to sail through them often with a smile :)
SKY breathing exercise has been around for 4 decades and is practiced daily by millions of people in over 155 countries. It's positive impact on physical and mental health is well documented in well over 60 independent studies. A study out of University of Arizona and Harvard showed that practicing of SKY Breath Meditation significantly improved stress, sleep, social connectedness, distress, anxiety, depression, self-esteem, and life satisfaction. The study showed that the benefits from the daily practice became even more as time progressed. Another study done on neurophysiologic model had the similar findings.
Who should learn and practice SKY?
People 18 and above can learn and practice SKY. In most cases, an adult with LGMD should be able to able to practice SKY but it is always a good idea to check with our doctor first. For younger people they can check out SKY youth workshops to learn and practice breathing exercises.
Science backed health benefits of SKY breathing exercise:
Increase in lung's capacity to hold more oxygen
Strengthen diaphragm
Increase Immunity
Increase in antioxidant levels
Lowers blood pressure and cholesterol
Lowers stress and anxiety
Lower symptoms of depression
Reduces addictive behaviors
Increase in energy levels
Increase in the feeling of peace, calm and happiness
Greater mental focus
Improvement in sleep
How to learn SKY?
As a first step it's best to check with the doctor first if breathing exercises will be helpful to you. Just as it is not advisable to go to gym and start lifting weights on your own (if you have not done it before), practicing rhythmic breathing exercises correctly requires some training and hence should be learned under the supervision and guidance of a certified teacher else you will not see the desired effects. Sudharshan Kriya or SKY breathing exercise is taught by Art of Living Foundation. SKY used to be taught only via in-person workshops but it is now also offered via zoom.
Research on SKY: One of the most successful books on the healing power of breath was released in 2020 by author James Nestor. The best selling book is called "Breath: The New Science of a Last Art", James researched breath and it's impact on health and studied hundreds of breathing exercises / techniques from different parts of the world. He even did breathing experiments on himself at the prestigious Stanford university under the care of top researchers. Here is he is in his own words on his experience with SKY.
Conclusion: According to WHO (World Health Organization), the next big pandemic (which I think is already here) is stress induced mental issues like anxiety, fear, depression, uncontrolled anger etc. Stress is now considered the # 1 toxin that plays a role in all physical and mental diseases. All of us who live with LGMD must take actions to reduce stress levels and strengthen our respiratory system. Living with LGMD can be very stressful for both the patients and those who care for them. The answer lies right under our nose, in our own "breath" :) Science has just begun to catch up on the benefits of breathing exercises. I urge you to explore and harness the power of breath and use it for your health and wellness.
Peace and Blessings to all :)
Comentarios