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Cardio Yoga Public
Cardio Yoga Public
DOI 10.1007/s10484-008-9053-2
Abstract The novelty of this study was to investigate the Keywords Yoga Meditation Respiratory exercises
changes in cardiorespiratory and metabolic intensity Metabolism
brought about by the practice of pranayamas (breathing
exercises of yoga) and meditation during the same hatha-
yoga session. The technique applied was the one advocated Introduction
by the hatha-yoga system. Nine yoga instructors—five
females and four males, mean age of 44 ± 11, 6, were Hatha-yoga is the best known kind of yoga in the West.
subjected to analysis of the gases expired during three Besides the practice of exercises which develop strength and
distinct periods of 30 min: rest, respiratory exercises and flexibility, it also includes other important ones such as those
meditative practice. A metabolic open circuit computerized called pranayamas and meditation. They can all be part of
system was applied (VO2000, MedGraphics—USA). The the same yoga session. Such practices, as already stated by
oxygen uptake (VO2) and the carbon dioxide output the great Hindu philosopher Patanjali, who probably lived
(VCO2) were statistically different (P B 0.05) during between 200 BCE and 200 CE, aim not only at providing
meditation and pranayama practices when compared with physical benefits, but mainly at bringing emotional well-
rest. The heart rate also suffered relevant reductions when being and mental balance to the individual. This can be
results at rest were compared with those during meditation. found in the classic translations of Woods (1927).
A smaller proportion of lipids was metabolized during Pranayamas are respiratory techniques in which the
meditation practice compared with rest. The results suggest rhythm of nose breathing and of deep abdominal predomi-
that the meditation used in this study reduces the metabolic nance prevails throughout the whole process (Iyengar
rate whereas the specific pranayama technique in this study 2005). Some reports suggest that there is a great increase in
increases it when compared with the rest state. the respiratory capacity in regular practitioners of prana-
yamas, which leads these individuals to suspend their
M. Á. D. Danucalov R. S. Simões E. H. Kozasa (&) respiratory cycles for long periods of time without any
J. R. Leite effort and also diminishing their respiratory chemiosensi-
Unidade de Medicina Comportamental, Depto. de Psicobiologia,
bility, besides activating the parasympathetic nervous
Universidade Federal de São Paulo (UNIFESP), Rua Napoleão
de Barros, 925, CEP 04024-002 Sao Paulo, Brazil system and, paradoxically, their level of alertness (Spicuzza
e-mail: hkelisa@terra.com.br et al. 2000; Jerath et al. 2006). On the other hand, some
pranayama techniques use strong air exhalation through the
M. Á. D. Danucalov R. S. Simões
nostrils, which could cause hypocapnia. However, Frostell
Centro Universitário Monte Serrat, UNIMONTE, Santos, Brazil
et al. (1983), by studying three highly trained yogis per-
M. Á. D. Danucalov forming intense pranayama, observed that the arterial
Centro Universitário UNA, Belo Horizonte, Brazil oxygen and carbon dioxide tension remained normal.
Another important yoga practice is meditation. Speaking
E. H. Kozasa
Núcleo de Estudos em Saúde Coletiva e da Famı́lia, Centro from the physiological point of view, meditation is an
Universitário Nove de Julho (UNINOVE), Sao Paulo, Brazil altered state of consciousness in which the body is under a
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Appl Psychophysiol Biofeedback
hypometabolic state, controlled most of the time by the using the gas analyzer VO2000 (MedGraphics, USA). The
parasympathetic nervous system. Yet, the individual is device consists of a transducer connected to a computer.
consciously awake (Young and Taylor 1998). The transducer is a tool which contains a suction pump that
The studies carried out with meditation practitioners collects small samples of the air exhaled by the volunteer.
point to a number of physiological changes as follows: It also has sensors to detect oxygen and carbon dioxide
reduction or even variability in heart rate (Peng et al. 2004; concentrations; the volume of air exhaled, and the heart
Solberg et al. 2004), alterations of the electroencephalo- rate which is received through an interface with a telemetry
graphic activity (Arambula et al. 2001; Lutz et al. 2004), device (Polar Oy Electro, Finland). The VO2000 generates
modifications in the concentrations of neurotransmitters the following information: oxygen uptake volume expres-
(Infante et al. 2001), a drop in oxygen uptake as well as in sed in liters per minute (VO2 stpd); carbon dioxide output
carbon dioxide output (Wallace et al. 1971; Young and volume produced in liters per minute (VCO2 stpd); exhaled
Taylor 1998). air volume in liters per minute (VE btps); and the average
Wallace (1970), in the classic report Physiological heart rate in bpm.
Effects of Transcendental Meditation, disclosed that during Having these four parameters, the AeroGraph software
the meditative period a significant reduction of 20% in the calculates several derived measures such as oxygen uptake
oxygen uptake occurs (VO2) when compared to the pre- in relation to body weight (VO2 mL/kg/min); oxygen
meditative period. Taking into account that people also exhaled fraction (FEO2); carbon dioxide exhaled fraction
reduce their VO2 in about 10–20% during sleep, the author (FECO2); the double product (DP), that is the product
concluded that meditation can lead one to reach the same between the heart rate and the systolic arterial pressure; the
level of deep relaxation he gets while sleeping, but in a respiratory quotient (RQ), which indirectly provides the
shorter time and under full consciousness. total use of metabolic substrata (lipids and carbohydrates)
In a study in which the ventilatory response to CO2 was expressed in grams (g); the percentage of metabolic sub-
measured, it was observed that transcendental meditation strata use; the energy consumed expressed in kilocalories
practice can significantly influence the respiratory drive per minute (kcal/min); the oxygen pulse, that is, the rate
through central chemioreceptors sensitivity to CO2 present between oxygen uptake and heart rate (VO2/FC) expressed
in the bloodstream. In contrast, the control group presented in milliliters per heart beat; besides the barometric pressure
a greater chemosensitivity to respiratory stimuli generated and the room temperature.
by hypercapnia (Wolkove et al. 1984). A specific pneumotacograph was connected to a mask to
provide a low amount of airflow that was used to collect
the gases. The blood pressure present during the stages of
Material and Methods the experiment was measured by means of an aneroid
sphygmomanometer with stethoscope—model Premium
Nine volunteer instructors of yoga—five males and four (Glicomed).
females participated in the study. Their mean age was The study protocol was carried out through three suc-
44 ± 11.6 (28–67) years, their weight 68 ± 14.6 kg (48– cessive stages: rest, pranayama and finally meditation, each
94) and their height was 166.7 ± 8.7 cm (154–186). All of one with the duration of 30 min. All the volunteers followed
them had a mean time of experience in yoga practice of the same sequence. We established a pause of 10 min
12.5 ± 8.9 (3–30) years, and they practiced an average of between the stages in order for the volunteers to recover
3 ± 1.7 (1–7) hours weekly. The basic requirement for the from the discomfort produced by the equipment we used.
individual to participate in the study was to have been 1st Rest—The volunteers remained seated, in total rest
doing hatha-yoga for at least 3 years. and with their eyes open. They should not perform any
All volunteers filled out a questionnaire where there physical or cognitive activity during this period. They
were questions involving variables such as sex, age, formal should simply allow their thoughts and emotions to flow
education level, how often and how long the person took up spontaneously.
yoga. After that, the methodology to be used in the study 2nd Pranayama—The pranayama used in this protocol
was presented to them. Finally, all the participants were is called Visamavrtti Pranayama: the subjects had to inhale
asked to fill a consent form for experimental studies (puraka), hold their breath (kumbhaka) and exhale slowly
involving human beings. The present study was previously (rechaka), considering the ratio 1:4:2. It is the Visamavrtti
approved by the Institutional Ethics Committee - Research Pranayama at a ratio of intermediate difficulty (Iyengar
Center of the UNA University. 2005). Since there is a large variety of pranayamas, we
The volunteers were then submitted to the analysis of chose a simple practice that could be adapted to the use of a
the exhaled gases by means of a metabolic open circuit mask and the physical position required by our experiment.
computerized system. The metabolic data was obtained Another aspect that justifies the choice and the significance
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Appl Psychophysiol Biofeedback
of this pranayama is that it can be easily performed during that, all data were subjected to ANOVA with repeated
the 30 min proposed in our research. Moreover, it measures followed by Tukey’s test, when necessary. The
encompasses the three basic phases (puraka, kumbhaka and level of significance of 5% (P \ 0.05) was adopted for all
rechaka) that are characteristic of many pranayamas com- the comparisons.
monly used in hatha-yoga classes. There are pranayamas
that cannot be performed for long periods by practitioners
of intermediate level, which was the case o four volunteers, Results
and others still that would not be adaptable to the use of the
equipment involved in our experiment. The volunteers Neste estudo, com o tipo de pranayama e de meditação
were asked to find an adequate rhythm within this pattern escolhidos, obtiveram-se os seguintes resultados: pranay-
so that it would not cause fatigue or discomfort. ama practice caused an increase of the VO2 in L/min when
3rd Meditation—All the volunteers practiced the same compared with rest and meditation. Meditation practice
kind of meditation, that is, they made an effort to remain caused reduction of the VO2 in mL/kg/min, when com-
attentive to their thoughts without, however, being led by any pared with rest and pranayama. Pranayama practices
of them, keeping the attitude of an observer of mental events. caused a significant increase of the VCO2 in L/min and
In this sense, the volunteers were asked to perceive their mL/kg/min when compared with rest and meditation. On
thoughts as simple mental changes, abstaining from judg- the other hand, meditation practice caused a significant
ments such as ‘‘this is a good thought’’; ‘‘this is a bad thought’’. reduction of these parameters when compared with pra-
We reproduced the order in which the practices of yoga nayama and rest. The heart rate in bpm was reduced during
chosen for this work are performed in a class based on the meditation when compared with rest and pranayama. The
Patanjali’s system, that is, first the pranayamas and then oxygen pulse was increased during pranayama practices,
meditation. when compared with the other two conditions. The FEO2
Since we aimed at reducing possible changes resulting (%), as well as FECO2 (%) during pranayama were sig-
from the different physical postures, all the three stages of nificantly different from the values observed during rest
this research were carried out with the volunteers sitting on and meditation. The total caloric expenditures expressed in
a chair with their backs in an upright position and their feet kcal as well as in grams of lipids were significantly lower
parallel on the floor. during meditation (Table 1).
The blood pressure of the volunteers was measured in Significant data (VO2, VCO2, heart rate, oxygen pulse,
the first, fifteenth and thirtieth minutes in each of the three FEO2, FECO2, total caloric expenditures and grams of
stages of the experiment. lipids) are presented in Table 1. We also evaluated: pul-
The laboratory temperature was kept at 24°C. monary ventilation (VE), ventilatory equivalent for oxygen
The results were analyzed with the use of the Statistica (VE/VO2), ventilatory equivalent for carbon dioxide (VE/
release 6 program. Firstly, the variables were submitted to VCO2), systolic and diastolic pressures in the first, fifteenth
a univariate analysis for us to determine whether the data and thirtieth minutes as well as the double products of
distribution was Gaussian or not, and also to see if it was systolic pressures in these times, besides the grams of
possible to use the parametric statistical methods. After carbohydrates that were non significant.
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performed in a class. Since this is a preliminary study, we Lutz, A., Greischar, L. L., Rawlings, N. B., Ricard, M., & Davidson,
did not randomize this sequence among the volunteers. R. J. (2004). Long-term meditators self-induce high-amplitude
gamma synchrony during mental practice. Proceedings of the
Nevertheless, we do not disregard the possibility of alter- National Academy of Sciences of the United States of America,
ations in the results in case the randomization had been 101, 16369–16373.
performed. MacLean, C. R. K., Walton, K. G., Wenneberg, S. R., Levitsky, D. K.,
The results suggest that the meditation used in this study Mandarino, J. V., Waziri, R., et al. (1997). Effects of the
transcendental meditation program on adaptive mechanisms:
reduces the metabolic rate whereas the specific pranayama Changes in hormone levels and responses to stress after four
technique in this study increases it when compared with the months of practice. Psychoneuroendocrinology, 22(4), 277–295.
rest state. Miyamura, M., Nishimura, K., Ishida, K., Katayama, K., Shimaoka,
M., & Hiruta, S. (2002). Is man able to breathe once a minute for
an hour? The effects of yoga respiration on blood gases. The
Japanese Journal of Physiology, 52, 3131–3316.
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