Yoga and Somatics for Immune and Respiratory Health: An Overview of the Inter-Disciplinary Approach
There emerges new challenges nearly every day in the modern era; stress, pollution, etc and little activity such as exercise and so many ignore the fact that problems usually go in spheres such as the immune and respiratory systems. It is well known that these systems are the foundation of health, provide defenses against pathogens, and deliver sufficient oxygen to the body. Luckily enough, somatic yoga and practice provide a beneficial uncluttered way of supporting the two aspects of health.
What is Somatics?
Somatics embraces the wholeness of an individual but with a special touch, that which is experienced from within the person’s own body. This course of action sets aside traditional exercise class that emphasizes on strength and flexibility rather focuses on the inner feeling of movement along with body attached to. These treatments assist in relaxation of muscles, correct alignment of the body, and enlargement of the lung apparatus with movements rendered.
The practice of somatics in marriage with yoga creates a wonderful partnership which nurtures good health, Sound Healing as well as improves and sustains the states of the mind. It helps develop the relationship between breath and body awareness during practice, facilitates the qualities of flexibility and strength, as well as does increase the immune and respiratory systems.
Yoga as an Immune System Booster
The ability of yoga to relieve stress is well established as stress within its extremes is a leading cause of a compromised immunity. Cortisol is released due to prolonged exposure to stress and high levels of this hormone depresses immune functioning. Engagement in the practices of yoga, especially those involving deep inhalation, mindfulness, and recovering postures have been shown to help in lowering cortisol levels and in promoting the immune system.
Apart from reducing stress, yoga also increases blood circulation, aids fluid circulation through lymph nodes, and promotes cleansing the body of toxins. Such mechanisms are important for the functioning of the immune system as it aids in the removal of harmful metabolic wastes and facilitated the synthesis of leukocytes that are important for combating diseases.
The Respiratory System and Yoga
There is no life that can be sustained without breathing, however, many of us tend to have poor breathing habits. Breathing from chest and shallow breathing which is mainly caused by stress or bad body posture is limiting the body’s oxygen intake leading to overworking the respiratory system. This over a period results in weakening of lung capacity and body strength.
Pranayama, or breath control, is one of the primary aspects of yoga, facilitating deep and effective diaphragmatic breathing. This form of breathing increases lung volume, improves blood chemistry by introducing more oxygen and serves to relieve the stress within the chest and the diaphragm region. With respect to polyvagal practices of pranayama, when done consistently, it helps in improving the performance of the lungs by allowing the individual to engage in deep replenishing breathing which is key to well-being.
Somatic Resourcing for Respiratory Health
The application of somatic principles during a yoga practice increases the effects of the breathing exercises. Somatic movements are used to release from the body (and most often the chest, shoulders and diaphragm) ingrained postural stress patterns. Understanding where the body holds tension helps in knowing where to release tension for free and deeper breathing.
There are also somatic practices promoting respiratory health for Sound Healing which includes:
Diaphragmatic Awareness: Mastering the contraction and relaxation of the diaphragm in the process of breathing promotes a deeper, less artificial breath.
Shoulder and Chest Release: Somatic gentle movements which relieve tension on the upper chest and shoulders make it easier for a person to breathe and improve lung volumes.
Mindful Movement: This is a form of physical activity which is aided by breath control. Such movements help one to integrate breath with motion and helpful when aiming for a more relaxed and balanced breathing.
Yoga and Somatics for Immune System Support
The immune system has a relationship with the nervous system and in a situation where the body is constantly under pressure, it tends to make us more susceptible to getting ill. Here, yoga comes in because it assists in bringing in the rest and digest system known as the parasympathetic nervous system. This assists in helping relax, decrease inflammation and increase immunity.
Some key yoga practices for immune support include:
Restorative Yoga: Some poses like Supta Baddha Konasana and Viparita Karani are known relaxant poses that begin the PNS allowing the body restore and heal.
Supported Backbends: Backbends typically like Setu Bandhasana or Matsyasana are therapeutic by opening the chest and stimulating the thymus gland which is central to the body’s immune response.
Breath Practices (Pranayama): Practices that involve deep breathing such as Nadi Shodhana and Ujjayi Pranayama are useful when seeking to relax the mind, balance the nervous system and increase lung volume.
Somatic Yoga Flow: When performing yoga, one can incorporate the somatic aspects of it by becoming more aware of movement patterns and breath and this will help in enhancing an individual’s overall immune status.
Somatic Yoga Flow Aimed to Prevent and Treat Health Conditions
This somatic yoga flow aims to deepen bodily awareness, relieve stress, and improve breathing function. This flow will facilitate the functioning of your respiratory system while at the same time relaxing your central nervous system for better body immunity by integrating slow gentle somatic movements and regular yoga poses.
1. Body Scan & Diaphragmatic Breathing (5 minutes)
Purpose: To start the practice focusing on the breath and noticing various bodily sensations.
Lie down on the back in Savasana pose, which is known as the corpse pose. Keep one hand on the abdomen while the other hand is on the chest.
Start the practice by breathing deeply from the tummy itself: Inhale gradually till the tummy is fully stretched and then exhale to a relaxed punching tummy. Try to inhale in a gentle way; and note where the inhaled air travels easily and where more effort is required.
Best way is to take control of the breath so that it gradually reaches a resting phase, as if the body is being supported on the take off by the floor surface. Begin body scanning, working from the crown of your head to the soles of your feet, and lightly scan your body for areas of tension without trying to make a change.
2. Somatic Shoulder and Chest Release (5 minutes)
Purpose: To create more movement possibilities, enhancing expansion of the chest and improving its shape during inhalations.
From a supine position, raise your arms sideways in a “T” posture. Focus on moving the shoulder blades along with chins’ requests.
Start to exhale very slowly, lifting gently the right shoulder first off the ground and then the left shoulder. Pay close attention to finer movements performed in the upper chest and upper back.
After a few rounds of this, gradually raise both shoulders up to the ears, and then simply drop them down and relax them as much as you can in that position.
3. Supported Fisher Pose: 3-5 minutes-helps in stretch out the entire body.
Purpose: To expansively open the chest, stretch the diaphragm, and facilitate the capacity for deep breathing.
Using an extended bolster (or blanket) along the spine supporting the head and upper back, it is possible to place one lengthwise onto you. If you find difficulty in doing so, place a block to the head for support.
In this position, the arms are rested on the sides of the body, the palms facing up. With gestures of openness, allow the chest to open slightly, you can inhale like a deep breath possible into the ribcage.
Stay in this position for about 3 to 5 minutes concentrating on inflating the chest and the lungs with every breath taken. Here you may observe also the soothing of the shoulders and the chest in a nice and unhasty manner with the inhalation.
4. Mother cat with Swaying girl-child Bones this is a continuous practice (5 minutes)
Purpose: To free the spine and highlight the natural movement of the body.
Position yourself on all fours with legs beneath you (starting position). Begin with the classical Cat-Cow: Arch the back when inhaling and lift the chest followed by round spine and chin pressed to the chest while exhaling.
We will start incorporating some more free-form motion: Lift one side of the body, explore circles with the hips, as well as any other movements one may feel like stressing the spine. Notice how the spine moves, and where it feels stuck, or strained.
Pay attention to sensations in the body, focusing on the movement of the body and taking notice of movements along the back and spine.
5. Thread the Needle Pose with Shoulder Release (2-3 minutes per side)
Purpose: Release tension and tightness in the shoulders, upper back, and neck, allowing further relaxation of the breathing muscles.
Starting from the tabletop position, while breathing in, extend your right arm straight up and as you breathe out, take your right arm under your left arm, with the right shoulder and ear on the floor.
When in this position you can put your left hand above your head straight or to the back of your head, bent at an elbow. Trying to let go of the tension goes into the shoulders and the base of the neck.
Remain in this position for 2-3 minutes, allowing the breath to fill into the stretch as well. And then switch sides.
6. Somatic Side-Lying Breath Expansion (3 minutes per side)
Purpose: To achieve lateral expansion in the ribs as well as in the lungs so as to increase the volume of air being breathed in and also improve the general well-being of the alveoli.
You will be lying on your right side so slightly bend your legs for support. Your left arm will be extended overhead.
With each inhale, visualize the left ribs expanding sideways as if being filled with air. Whenever you breathe out, feel your ribs coming in ever so slightly.
This is to be continued for a period of three minutes, this time on each inhalation concentrating on the left side of the chest and ribs expanding outwards, and vice versa.
7. Supported Bridge Pose (3-5 minutes)
Purpose: To stimulate the chest and diaphragm so that thymus gland function, which is essential for immune response, is augmented.
Have a lying position on your back while bending the knees and putting the feet at hip distance apart. You may place a bolster or a yoga block to your sahasrara as support.
Let the hips gently rise as the heart opens and the chest expands to the front.
You may remain in this position for three to five minutes while the aim is to breathe calmly and deeply. The belly and the chest will be gently pulled and stretched outwards with every breath in as the lungs fill up.
8. Reclined Bound Angle Pose (Supta Baddha Konasana) with Somatic Breathing. (5 minutes)
Purpose: To assist opening the hips and the chest enabling and encouraging complete use of the diaphragm and relaxation of the network of the body’s nerves.
Perform the actions ‘Lie on your back’ Picture lying on your back with feet together in feet soles and knees extended on either side. If it is difficult extend knees out to the side seek for blocks or collection of blankets for your knees.
Using your extended arms, one palm should be placed over the ribs while the other covers the stomach area and normal inhalation is initiated.
After every deep breath inhale in the fairest of the belly because the belly would drop and expand. There is more about lying on the breath moving gentle tummy in relaxation especially cross-section of the torso.
Remain in this position for 5 minutes concentrating on your breathing and enable it to induce, that is, deepen a great feeling of comfort in the body.
9. Legs-Up-the-Wall Pose (Viparita Karani) (5-10 minutes)
Purpose: To promote relaxation and support the immune system by encouraging the parasympathetic nervous system.
While facing a wall, sit in such a way that one of your hips is at the wall. Then recline and swing your legs to the wall. Your legs usually should straight at the wall and can rest arms alongside a body not holding anything.
The instruction goes as deep slow breaths and feel center of the chest as if tanking a tank full of air for each prolonged exhalation allowing the entire body to melt slowly further into the floor.
Keep yourself inactive for the next 5-10 minutes – for the complete relaxation and re-energising of the body and ultimately Sound Healing.
10. Final Relaxation (Savasana) with Breath Awareness (5-10 minutes)
Aim: to assimilate the practice and promote relaxation and restoration of the body’s defenses.
Keeping your arms folded down on the ground with your palms facing up, extend your body on the ground in Savasana. Close your eyes and sink to the floor as your body expands.
Bring your attention to the breath and notice the movement of the body up and down on the inhalation and exhalation.
Stay here for 5-10 minutes, moving for only those groups of muscles that must relax the most because they are important for survival and – in work related to both the immune system and the respiratory tract.
Conclusion
It helps not only increase breath volume and improve lung function and mechanics, but an integrated approach through somatic movement and relaxation enhances immunity as well. These gentle movements and breath techniques should be maintained on a regular basis so that the body can cope up with the daily pressures that it is exposed to.
