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3.5
April 3, 2020

Breathing practices for Covid-19 and influenza. What to practice, what to avoid.

Breathing is an important part of every yoga practice. Many would say it is the key component to a healthy stable mindful practice. If you walk into a yoga class you are likely to hear students talking about breathing. They may mention the Kapalabhati (Shining Skull) practice or Ujjayi (victory) breath or diaphragmatic breathing. When sick with COVID-19, influenza or another fever based and respiratory impacting illness, should we be using any of these breathing practices?

The short answer is that cautiously yes, you can continue with some practices. The important thing to know is which ones are safe, and which ones should be avoided until the illness resolves, and why?

First, try something simple and relaxed. Just paying attention to your breath without changing anything about it can bring benefits of increased relaxation and a naturally occurring slower deeper rate of respiration. If you are sick, your body is already taking a great deal of abuse from the illness so use your breath as an energy builder and not an energy consumer.

Then, if you can easily tolerate it, try what is called yogic breathing. Yogic breathing is mindfully maneuvering the breath so that you are breathing six breaths per minute. The count is a 4-6 count. Breathe in for four seconds and out for six seconds. Not only does this work to strengthen the lungs and increase resiliency of the lungs but it also activates the diaphragm, enhances digestion and helps to detoxify the body.

It is important to remember though that an individual experiencing difficulty breathing as a result of influenza or COVID-19 or another health issue will not likely be able to breathe in this fashion easily. Congestion, inflamed tissues and burning sensations in the lungs inhibit the breath. Some medications impact breathing also. It is important to work mindfully and softly so that the breath is not forced and is at the very least fairly comfortable. The key to the power of the breath is ease. So teach/practice slowly, mindfully and with knowledge of some appropriate variations.

Bastrika and Kapalabhati, both heat based and forceful breathing practices, are not appropriate for people who are sick with the flu or with Covid. Actually, unless I’m working with a very skilled practitioner I am not likely to suggest Bastrika or Kapalabhati even to a healthy person unless they are a long-time, regular, and experienced student of yoga. Bastrika is a heat building practice and Kapalabhati is considered a specialized kriya. Neither are meant to be used by people with little to no experience in the techniques and wisdom of Yoga.

If an individual is experiencing the flu or Covid-19 then these two practices are contra indicated. They are definitely contraindicated in the condition of fever since they both increase the heat in the body. In cases of fever, Sitali or Sitkari pranayama are more appropriate due to their cooling effect.

Kapalabhati and Bastrika are most appropriately practiced by experienced students who are healthy and when the air passages are open and there is only very minor buildup of mucus in the nasals. There are exceptions for very skilled practitioners.

Additionally, looking at other flulike symptoms, the strength necessary to perform Kapalabhati or Bastrika appropriately would actually deplete a sick individual, especially if they are not a skilled breather. They could end up hurting themselves more than helping.

Other flu like symptoms that can be aggravated by Kapalabhati and Bastrika are: headache, pain behind the eyes, body aches, and diarrhea.

So again, I would stick with basic simple awareness of the breath for relaxation and then, if appropriate, diaphragmatic breathing where the exhalation is slightly longer than the inhale in order to activate the parasympathetic function (relaxation) of the nervous system, versus the sympathetic function (fight, flight, freeze), and for the other reasons listed above.

There are several reasons and many health conditions that can inhibit breathing. Special awareness and modifications need to be known and practiced. For example, paradoxical breathers, aka individuals who breathe high rapid and shallow in the chest (upper chest breathers) versus someone who breathes deeper into the lungs, will have a more challenging time activating their diaphragm. A skillful teacher knows how to use language, tone and method in order to bring about a shift in the patterning of the breath. A skillful teacher understands that changing the pattern of a persons breathing is not simple or straightforward, because their breathing is tied directly into their physical, mental, emotional, and spiritual condition. Therefore, a skillful teacher knows to go slow and to apply a lot of compassion.  When a person is sick it is not the best time to introduce or to apply complicated breathing practices. Simple is best. If in doubt, consult a trained specialist, such as a well educated yoga therapist.

Please do not practice bastrika or kapalabhati breathing practices if you have Covid-19 or influenza. It is not a good idea because they are heat inducing practices that will likely increase your body temperature when fever is present and increase overall discomfort. Additionally, the powerful action of those practices can potentially bruise already tender lung tissue.

Start with simple, relaxed and connected practices, and expand your breath from there.

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