Breath Control to Beat Stress
Stress is a natural and necessary consequence of living. But there is no need for us to be subject to it in abnormal amounts. Any influence that perverts or abuses the expenditure of our energy toward our desired functions is stress. When excessive, it produces undesirable reactions, both physical and mental. We have mentioned in the previous article several of the symptoms of stress. A few more are lack of appetite, boredom, twitches and tics, inability to concentrate, lack of sexual desire or pleasure, loss of appetite, persistent worry and fear, hopelessness, depression, sudden lapses of memory, disturbed sleep, sudden feelings of hyper-elation, frequent colds and illness, aches, pains and muscle cramps, and chronic fatigue. One may have any one of these symptoms in a very subtle form and tend to pass them off as not important. Adequate stress management, or coping with stress, must start by recognizing the symptoms of underlying stress, then doing something about it. Our Hindu yoga practices alleviate stress-a fact which western medicine is just now recognizing. Yoga teaches us to relax the physical body through stretching, relaxation and control of the breath. The cultivation of diaphragmatic breathing brings to us the ability to become aware of the state of our body and mind. Practising diaphragmatic breathing in the “crocodile and dead man postures” should be part of our daily routine. In order to stimulate the diaphragm-a muscle of respiration-to become stronger we may practice “sand-bag” breathing. A sand bag weighing from five to ten pounds is placed upon the upper abdomen to give a slight resistance to the movement of the abdomen during inhalation or contraction of the diaphragm. It is said that we are unable to feel the effects of stress if we merely bring our minds into conscious awareness in the present, for we react unfavorably to stress only when we are on “automatic,” that is, when we are reacting unconsciously. Another powerful method to bring us into conscious awareness is “Alternate Breathing.” There are many variations to this practice, but the basic technique is to place the index and middle fingers of the right hand over the space between the eyebrows. The thumb is then used to apply a slight pressure to the lobe of the right nostril, and the ring and little fingers are used to apply slight pressure to close the left nostril. The technic is to breath in through whichever nostril is clearly open, closing that nostril with slight pressure after inhalation is complete and then breathing out through the opposite side. Without a pause the breath is then taken in through the same nostril and the exhalation is out the opposite. A round consists of inhaling through the right nostril, exhaling and immediately inhaling through the left side and exhaling through the right. The breathing is to be smooth, slow and with no pause between inhalation and exhalation. Three rounds of alternate breathing may be performed whenever one is consciously aware that he is under stress. The effect of this is to bring our awareness to our breathing, and thus withdraw it from the stressful situation. The alternate breathing may be preceded or followed by conscious, diaphragmatic and even breathing. This is a slow and deliberate inhalation and exhalation of equal length, say a count of four in and a count of four out with no pause at the change from inhalation to exhalation or vice versa. Once the rhythm is attained, we then slowly slow down the breath until we are exhaling for twice the time that we are inhaling; using a 2:1 pattern. This tends to stimulate the parasympathetic nervous system and brings about a sense of relaxation and reduction in arousal stimulations. Meditation performed twice daily helps us to broaden our consciousness and easily to maintain the constant state of awareness that protects us from the undesirable effects of the stress of living in this technological world. §
Physical Results of Stress
One of the most frequent physical manifestations of mental stress is muscle spasm, especially in localized groups of muscles such as the neck or shoulders. This is followed by secondary physical changes such as headaches, insomnia, eye strain and finally changes in personality and more serious physical disease. It is so easy during the working day to have these spasms that we tend to ignore them, which leads to the sequence of tension building until something-physical or mental- snaps and we are in the state of “dis-ease.” At work, we must get up occasionally to stretch and walk around in order to relieve the muscle spasms. Frequent trips to the water cooler may be made so as not to announce to the entire office that we are treating ourselves. Bending over to touch the toes always helps back tension, if done properly. It may even be wise at times to go to the roof, or outside while on break, to scream. This is so effective that an entire psychologic healing regimen has been formulated using screaming as its main basis. It is surprising how much tension can be relieved by a good scream or, at times, a good cry, even for men. Chronic stress with a physical and psychological component over the years will effect one’s personality and physical bearing. Deformities such as kyphosis (humping of the spine) and scoliosis (curvature of the spine) are often the eventual result of not handling the stress that produces the muscle spasm and ultimately shortens tendons and muscles. Chronic stress produces wrinkling of the brow and a overall appearance of pain or worry. The internal organs can be affected by this chronic stress, which changes their normal function and state of health. It is fairly obvious that such stressful living is able to produce heart attacks, peptic ulcers and depressions. However, it is not as obvious that muscle and tendon shortening will not only produce visible changes in stature and physical bearing but also chronic headaches, chronic malfunction of such organs as the thyroid, kidneys, heart and lungs. Psychological changes are less often attributed to these changes in the muscles and tendons. However, these are even more common results of such chronic stress. People so affected may not feel ill enough to see a health care practitioner, and they often miss a great opportunity to eliminate the condition. As we know, hatha yoga is an excellent way of remedial care to the body and surely is the best way to prevent such chronic changes. There are several other techniques that may often be necessary in those people that have suffered for long periods of time. “Rolfing” is one of these techniques. Dr. Ida Rolf found that by kneading and stretching tendons and muscles she was able to bring many of these people back to a healthy and happy state. “Rolfing” is a standardized technique performed by those especially trained in this method. Through a series of visits at weekly or biweekly intervals all of the different areas of the body are worked on with the hands of the practitioner. This is a very forceful kneading and stretching of individual muscles and tendons by using the fingers, fists and even the elbows of the Rolfer. The Rolfer is well trained in determining which areas need the most manipulation; but the entire body and all of its muscles and tendons are covered in the course of the therapy. After one is Rolfed, he may return after a year for a shorter refresher session. Most Rolfers take before and after photographs of their clients. After the first session there is a photographically different appearance of the client and his stature and overall bearing. During the course of the treatments, there are often emotional breakthroughs into new understanding and awareness of one’s problems. The client begins to not only look better but he feels like a new person. There are variations of this technique called Feldenkreis Method, Alexander Method, Oriental Massage, and others. Each technique is adapted to specific areas of interest and to the needs of the person. Their only similarity may be the production of mental effects by working with the body and its musculature. Although the therapeutic value of these techniques is tremendous, to me their greatest importance is to show us that the mind and body are a continuum and are really two sides of the same coin. §
"Energy Medicine” and Prana
Modern science, including the medical profession, is finally seeing that there is a form of energy so subtle that our present instruments are unable to detect or measure it. The great rishis have always known that there is such energy and called it prana. Other disciplines call it by names such as cosmic energy, the force, odic force, ki, chi, psionic energy, orgone energy, life force and other names. All of these are the same subtle energy that, according to our Hindu tradition, flows in and through our physical bodies in channels called nadis. Our forms are built upon this vast framework of energy flowing through the nadis. This energy is within every cell of our bodies and within every portion of these cells. In fact, it is the constant flowing of prana that gives our body its life and apparent palpable existence. There is a constant change of birth, growth and death in the cells and tissue within our bodies. At no time are you physically the same body as you were yesterday. A continuum of existence is present so that what appears to be a body, mind and soul are all parts of the same pattern of energy. As long as the energy flows uninhibited, we are healthy and human. If there is a blockage to the flow of energy or any aberration in its flow, the result is “dis-ease.” There are several branches of medicine that are built upon a fundamental belief in this principle. They all belong to what we term “energy medicine” or “vibrational medicine.” The basis of all treatment in these systems is to influence the flow of the pranic energy to return to normal. The ancient rishis knew that this energy flow manifests itself in pathways in the body with periodic and patterned emergence to the skin surface. These paths are called “meridians” by the acupuncturists. The surface points are all categorized and numbered. A form of therapy has been developed wherein internal effects are produced by stimulation of the numbered meridian points. This stimulation may be by needles, vibrating needles, moxibustion (a form of heat from burning organic substances at the points) or pressure. Acupressure, Do-in, G-jo, reflexology are all variants of the same system. Therapeutic touch, Reiki, polarity therapy and many other techniques utilize the same transfer of energy by laying on of hands. Marma vidya was a healing method by applying the hands over these areas (which correspond to the acupuncture points). It is not necessary to actually come in contact with the skin surface in most of these techniques; it is often sufficient to merely hold the hands over the marma areas. The transfer of energy may be facilitated by massage with herbalized oils. In the case of Reiki, a special initiation process is required as well as instruction in the location of the points, but no pressure or massage is used. Reiki is the only methodology that I know of that requires no knowledge of medicine, anatomy or physiology or a diagnosis in order for the method to bring health and normal flow to the inner prana. §
Stop Harming Your Children!!!
Recently I received a letter from a young Hindu lady who is to be married soon. She wrote, “I am a vegetarian and my family is not. People around me and my family are saying that eating vegetarian food alone is not sufficient during pregnancy and confinement. I will have to eat meat, too. Now I am confused and worried.” There is absolutely no need to supplement one’s diet with animal flesh because of pregnancy, and there is absolutely no need to give meat to the weaned baby or growing child. A properly balanced vegetarian diet is ideal for the time of pregnancy and is ideal for the growing child. The well-meaning, but badly misinformed, grandparents and other family members should not be listened to in these matters. There may be many grave consequences to the fetus (and also the mother) by adding meat to the diet, especially at the sensitive time of pregnancy. The vibrations of fear, anger and rage that the animal feels at the time of slaughter are transmitted as toxins and “bad” vibrations that may affect the sensitive psyche of the mother and fetus. There is a serious possibility of an overload on the kidneys of the mother and fetus. Scientific evidence shows a direct connection between the consumption of meat and such disease as cancer, osteoporosis and arteriosclerosis. Is there any logic to feeding a pregnant woman anything that may produce these degenerative diseases? It has been shown scientifically that we ingest too much protein- that is, more than we need to replace the proteins of our own tissues. The excess protein after digestion tends to overload the kidneys leading to renal disease. Vast amounts of antibiotics, hormones and other toxic drugs that are given to animals are transmitted to those who eat the meat (and thus to the fetus). This leads to overtaxing the liver in its detoxification function. It may also lead to hypersensitization of the body (mother’s and fetus’) to the drugs bringing about allergic reactions. There is also clinical evidence that the newborn baby may have developed allergies and asthma because of this burden of drugs upon the mother and itself. It is true that the protein of meat is a complete protein. That is, it does contain all of the essential amino acids. The vegetarian is obligated to see to it that she combines vegetables that will supply all of the essential amino acids. When this is done-and it is not difficult-there is no problem in supplying the body with all of the necessary building blocks that it needs. Even in this day of depleted food products, a vegetarian diet is by far the safer one. In spite of what the well-wishers may say, all protein is made up of combinations of amino acids, and our bodies cannot distinguish between animal or vegetable sources of these amino acids, for the resulting protein is identical chemically-except for the added toxins, chemicals and vibrations of the animal flesh. Another problem is that the fat of the meat is primarily saturated fat which can contribute to heart disease. To be continued next issue. §
Vegetarian Pregnancy
There is absolutely no requirement for humans, including pregnant humans, to ingest animal foods. We get along very well-better in fact-without the added problems and stresses that occur when animal products are eaten. You may ask, “Why do so many doctors recommend meat eating?” The reason is that they have never studied nutrition either in medical school or since graduation. There is simple scientific evidence available to those who are curious enough to look for it, and some of the newer physicians are beginning to learn of these facts. But unless the expectant vegetarian mother is lucky enough to have a knowledgeable doctor, she will need to personally study and understand her own nutritional needs. It is said that the pregnant women must eat enough for two. The truth of the matter is that the women must eat food for 1 1/4, for the fetus does not demand as many calories as a grown person. The World Health Organizations recommended daily allowance (RDA) for protein is 44 grams; the US Government’s is 74 grams. The truth is somewhere between these two extremes, but the USRDA is probably safer. It is especially wise in the last trimester to maintain this higher level. With adequate calorie intake, it is very difficult NOT to receive sufficient protein, providing some slight care is used in choosing the food sources. A good balance of whole grains, legumes, nuts and seeds will assure this balanced protein diet. More variety in this regard is best for the body, as it has a greater amount of amino acids from which to choose the “building blocks” for your child. We tend to forget that the green foods-especially dark green foods, such as broccoli, collard greens, kale, kohlrabi, spinach, beet and mustard greens, Swiss chard, etc-are all good sources of protein and also of calcium. We also know that sprouts have a greater amount of protein than the basic seed or nut; however you should not have more than about two ounces a day in sprout form as there are alkaloids in these that may adversely effect the baby or mother. We should be careful of the amount of the fattier seeds eaten, for we still want the diet to be no more than 25-30% fat calories. Our critics will also say that it is essential to drink milk and eat a lot of milk products for calcium. The USA RDA for calcium is 200 mgms per day. A good balanced vegetarian diet with the use of the dark green leafy vegetables will probably give this, but to be sure it is advisable to supplement the diet with 5-800 mgms of calcium ascorbate (calcium plus vitamin C). This should be also associated with 200-300mgms of magnesium. This is easily obtained from any source of vitamins or food supplements. Do not take the supplements that are made from dolomite, bone meal, oyster shells or other animal sources. These may be contaminated with zinc, lead or mercury. The calcium source from milk products may also be contaminated and the amount of fat is markedly concentrated in cheese especially. (continued next issue) §
Vegetarian Baby and Child
Mother’s milk is the only ideal food for the new-born baby during the first year of life. It is of ideal composition and contains the necessary ingredients for the child’s normal development. It also carries antibodies from the mother, giving the child immunity to many diseases. The vegetarian mother has none of the toxins and chemicals from meat in her system, so none of these are transmitted to the baby while breast feeding, as they are in the meat-eating mother. The new-born child is still developing the brain, endocrine glands and other vital tissues and is extremely sensitive to even very small amounts of these toxins and chemicals. The mother receives benefits from breast feeding also as it stimulates hormone development, helping her uterus to return to normal. It has been shown experimentally that the emotional relationship between the mother and child is favored by the touching and caressing that occurs at the time of feeding. The dietary guidelines for pregnant women [Oct. and Nov., 1990, columns] also serve for nursing mothers. It is important to assure that there are sufficient iron and calcium-rich foods available, and the guidance of a health care practitioner may be desired. It is vital that the nursing mother consumes from 3-5 micrograms of vitamin B12 daily. It may be necessary to supplement the diet with nutritional yeast or fortified foods in order to accomplish this level. There is absolutely no need to eat meat, fish or eggs. The nursing mother needs adequate vitamin D, 400 I.U. daily. This is easily obtained from sunshine and fortified foods, or the vitamin supplement that is usually taken during pregnancy. This should be continued throughout the nursing period. Be sure the vitamin B6 does not exceed 100 milligrams per day, or there may be suppression of lactation or nerve injury. To assure ample supply of breast milk, drink 6 to 8 eight-ounce servings of pure water, fruit or vegetable juices daily. Soft drinks (even “diet” brands), tea, coffee, herbal teas and alcoholic drinks are to be shunned. Critics often say that a standard vegetarian diet is not suitable for the infant and growing child because of the high fiber and low fat content. This is true, but easily adjusted. Some modification is needed at least up to the age of two. The high fiber foods are replaced by the less fibrous such as tahini, hummus, nut butters and pureed beans mixed with avocado or nut butters. If excess intestinal gas is formed, the cause is probably too much ingested fiber. The amount should be reduced. As the child grows older, a more adult level of fiber may be tolerated. The fat content of the diet of the infant and child is to be higher than the adult levels. The older child, at least up to age three, should be drinking whole milk, homogenized whole milk or whole fat soy milk. Always remember that all cow’s and goat’s milk must be boiled before consumption for safety and easier digestion. It has been shown statistically that children on vegetarian diets grow to full size and mentality without becoming overweight and overgrown as are most of the children in the United States. §