Stress may quadruple your chances of developing Alzhemier's, according to Helpguide.org. Lowering your stress through breathing exercises may therefore prevent Alzhemier's. Marc Schoen, PhD., in a 2002 "Yoga Journal" article, "The Downside of Downtime," recommended the yoga breathing exercises called alternate nostril breathing and rapid breathing to combat chemical cell secretions known as prostaglandins. The production of prostaglandins are linked to the brain inflammation that causes Alzheimer's. Yoga breathing exercises are collectively called pranayama, and performing these exercises may help prevent Alzheimer's.
Alternate Nostril Breathing Exercise
Step 1
Sit in a comfortable position on the floor, yoga mat or a cushion. Bend your right elbow and bring the web of your right hand below your nose with your palm facing you and your fingers pointing skyward. Let your left hand relax on your left knee.
Step 2
Take a few normal breaths and relax. Observe your breathing to bring your attention to your breath. Press your right thumb against your right nostril to close it. Breathe in only through your left nostril.
Step 3
Take your thumb away from your right nostril. Close your left nostril with your right ring finger. Breathe out only through your right nostril.
Step 4
Breathe in through your right nostril, close it with your thumb and exhale through your left nostril. Exhale completely. Continue with this pattern of breathing alternatively through each nostril and out the other one for five to 10 minutes. Breathe slowly throughout the exercise. Perform alternate nostril breathing daily.
Rapid Breathing or Bhastrika
Step 1
Sit Indian style on the floor or a cushion, or sit in half or full lotus if you are able to do these poses. Sitting lets your ab muscles relax more than standing, but you may stand for this exercise if you prefer.
Step 2
Relax your shoulders away from your ears. Breathe deeply into your abdomen for a few breaths to prepare for Bhastika, also known as Bellows breathing.
Step 3
Breathe out forcefully through your nostrils, using your diaphragm to push the air out. Breathe in forcefully as well. Both actions should take one second combined. There should be no tension in your neck, shoulders or chest. Move only your abdomen.
Step 4
Perform 10 Bhastrika breaths. Return to natural, deep breathing for 15 to 30 seconds. Perform an additional 20 Bhastrika breaths, rest for 30 seconds and then finish with 30 Bhastrika breaths. Practice Bhastrika daily, or several times a day if you prefer, but do not try it before bedtime as it may interfere with your sleep, according to the Chopra Center.
Tips and Warnings
- The yoga poses upward-facing dog and fish were also recommended in "Yoga Journal" for preventing Alzheimer's, as were brisk walking or jogging followed by meditation and breathing.
- Do not do the Bhastrika breathing exercise if you are pregnant.
References
- HelpGuide.org: Alzheimer's Treatment and Prevention
- "Yoga Journal;" The Downside of Downtime; September/October 2002; Stacie Stukin
- Yoga Journal: Healing Breath
- ABC-OF-Yoga.com: Breathing Exercise (Pranayama): Bhastrika (Bellows)
- The Chopra Center: Bhastrika
