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Senobi Breathing Exercise

December 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)

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Posted in Alternative Therapies, Exercise, Mental Health

12 Comments & Updates to “Senobi Breathing Exercise”

  1. The Institute for the Psychology of Eating Says:

    Fantastic blog post! Thank you for posting this along with the links to the studies.

  2. Iggy Dalrymple Says:

    If I precede a blood pressure reading by breathing long,
    deep, slow breathes, the reading will be considerably lower.

  3. Paul F. Says:

    HI JP,

    I reiterate the compliments of the The Institute for the Psychology of Eating!
    This information can benefit many women!
    And the refresher about benefits of diaphragmatic breathing can help many GERD sufferers too!
    Another great job !

    Thank you!


  4. Nina K. Says:

    Hiya JP ☺,

    great post about an very important topic. Most people aren’t aware of breathing “right”. With deep breathing you can even ease digestion 🙂

    Hope you2 have a great time!

    Nina. K

  5. JP Says:

    Many thanks, I.P.E., Paul, Iggy and Nina! 🙂

    Be well!


  6. Cynthia D'Auria Says:

    Hello JP,
    I enjoyed the breathing excercises. I guess I have been doing them the wrong way. I love your subjects and recipe’s as well. I find it very interesting that breathing the proper way can reduce GERD.
    At present I am experiencing tension back problem and this again is so helpful for me to do.
    Thank you once again,

  7. JP Says:

    Thank you, Cynthia. I hope you’ll find excellent results using the Senobi technique. Please keep us posted.

    Be well!


  8. Orna Izakson, ND, RH (AHG) Says:

    Okay, I’ve got a question. One of the breathing techniques touted for asthma and a variety of ills is Buteyko (one random link: http://www.buteyko.com/practical/elements/index_elements.html). The bottom line in that philosophy is that breathing is about CO2 balance, and most Westerners generally don’t have enough CO2 in our systems, in part because we breathe too deeply.

    On the one hand, I tend to find counterintuitive therapies compelling, and I know some people get great results with Buteyko. But I also see the studies you cite here, and deep, diaphragmatic breathing is so much a part of so many traditions I find it very compelling as well.

    So my question is, have you looked into Buteyko at all? And if so, what are your thoughts?

    Thanks again for your excellent work!

    —Dr. O

  9. JP Says:

    What a great question, Orna. Thank you for asking it.

    I’m familiar with Buteyko, but I’d like to do some more intensive research in order to (hopefully) answer your question in a more meaningful way.

    Presently, I’m on my way to London on a business trip. But, upon my return, I’ll delve into this topic and post my reply in the form of a column … backed up by as much solid research as I can find. Please stay tuned!

    Be well!


  10. Orna Izakson, ND, RH (AHG) Says:

    That’s awesome, JP. Enjoy your trip!

  11. Jake Says:

    I would like to read about Senobi breathing technique, but the link #6 does not work. Is this article otherwise available. Actually I have reflux not obesity but I just want to be able to try the technique.

    Thanks and keep up the good work. We can make this a REAL drug-free world.


  12. JP Says:

    Thank you for alerting me about this, Jake.

    I’ve reposted the broken link and it appears to be functional now. Also, you can download a PDF of the full text of the study on the linked page.

    Be well!


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