Senobi Breathing ExerciseDecember 14, 2011 Written by JP [Font too small?]
Changes in breathing patterns and muscle tension are two of the more obvious physical responses to stress. Therefore, it should come as no surprise that mindful breathing and stretching are two of the best ways of counteracting the impact of anxious feelings. Several recent studies confirm this truism. But, the breadth of health benefits imparted by breathing exercises and stretching go much further than you might imagine.
Diaphragmatic breathing is a technique whereby you deliberately fill your stomach with air as you breathe in through your nose. You hold on to the breath for several seconds and then exhale through your mouth. A step-by-step guide to diaphragmatic breathing can be found in my previous column, “Breathing Exercises“. A new trial published in the American Journal of Gastroenterology reveals that practicing this form of controlled breathing effectively reduces GERD (gastroesophageal reflux) symptoms and decreases the need for medications that control heartburn. The mechanism behind this observation is quite straightforward: The lower esophageal sphincter (LES) is surrounded by the diaphragmatic muscle. When this muscle is strengthened with breathing exercises, the LES functions as it’s supposed to and keeps gastric fluids in their rightful place. In addition, diaphragmatic breathing has also been shown to improve heart rate variability, lower blood sugar and reduce oxidative stress – all of which are negatively influenced by stressful states of mind. Another health promoting option is known as Senobi. This is a brief exercise that combines breathing and stretching. Three, peer-reviewed clinical studies indicate that practicing Senobi daily exerts significant antiasthmatic, antidepressant and anti-obesity activity. The exact technique is described and illustrated in a free, downloadable PDF file. It’s obtainable by clicking on the link below entitled, “The Senobi Breathing Exercise is Recommended as First Line Treatment for Obesity”.
To learn more about the studies referenced in today’s column, please click on the following links:
Study 1 – Positive Effect of Abdominal Breathing Exercise on Gastroesophageal … (link)
Study 2 - Diaphragmatic Breathing Reduces Postprandial Oxidative Stress … (link)
Study 3 - Effect of Diaphragmatic Breathing on Heart Rate Variability … (link)
Study 4 - Exploring Effects of Therapeutic Massage and Patient Teaching in … (link)
Study 5 - “Senobi” Stretch Ameliorates Asthma Symptoms by Restoring … (link)
Study 6 - The “Senobi” Breathing Exercise is Recommended as First Line … (link)
Study 7 - The “Senobi” Breathing Exercise Ameliorates Depression in … (link)
Diaphragmatic Breathing Increases Antioxidant Enzymes
Source: Evid Based Complement Alternat Med. 2009 Oct 29. (link)
Tags: asthma, Depression, GERD
Posted in Alternative Therapies, Exercise, Mental Health