The respiratory system

ENERGY GENERATION
The respiratory system is made up of the nose, mouth, throat, voice box, windpipe, lungs, and diaphragm. It is responsible for bringing oxygen in, to create cellular energy (ATP), and removing carbon dioxide, which is a by-product of this energy production. When we breathe in, a gaseous exchange takes place between millions of little sacs in the lungs, called the alveoli, and a network of blood capillaries that surround the alveoli. Oxygen from the inhaled air swaps over with carbon dioxide from the deoxygenated blood in the capillaries, creating oxygenated blood ready to be transported around the whole body by the circulatory system. Carbon dioxide is not just a byproduct of energy, it is the key to this exchange in the capillaries. When there are low levels of carbon dioxide in the blood there is reduced oxygen absorption. The body is more sensitive to low levels of carbon dioxide than low levels of oxygen. When carbon dioxide levels are low it creates ‘air hunger’ and an urge to breathe. 

The main muscle of respiration is the diaphragm. The action of the diaphragm is a bit counterintuitive. You would expect the contracted phase to be when the chest is contracted, but it is the opposite. On an exhale the diaphragm relaxes, domes up into the thoracic cavity and pushes the air out of the lungs. While on an inhale it contracts, flattens down towards the abdominal cavity and pulls air into the lungs. When it contracts it creates a decrease in pressure in the lungs. This is what causes the air to be pulled into the lungs through the nose and mouth to rebalance the pressure. The respiratory system is part of the autonomic nervous system, which means it works involuntarily without us having to think about it. What makes the breath unique is that we can also voluntarily control it, to a certain extent, by extending, shortening and holding the breath depending on the desired outcome. 

PRANAYAMA LIFE FORCE
The breath has a huge impact on our overall wellness. Not only does It brings in oxygen, it also decreases stress, helps relieve pain, stimulates the lymphatic system, improves immunity, increases energy, improves digestion, and even plays an important role in good posture. Our emotional state has a profound effect on our breath. When we are feeling stressed the breath rate increases, when we are feeling relaxed our breath rate slows. We can use this principle so that our breath can have a positive effect on our emotional state. In the world of yoga this conscious breathwork is called pranayama. The direct translation of the Sanskrit word pranayama is up for debate. The version that makes most sense to me is prana-life force, yama-control - ‘life force control’. The breath being the source of life.

With pranayama we can upregulate the nervous system by tapping into the sympathetic nervous system (fight & flight) or we can downregulate the nervous system by tapping into the parasympathetic nervous system (rest & restore). Although referred to as the flight & flight response, the sympathetic nervous system is not all about stress, it is also what gets us up in the morning and gives us the energy to be productive during our day. Techniques that focus on the inhale, inhale retention, speeding up and increasing the breathing rate are energising practices and best practised in the morning or anytime of the day where you need a quick energy boost. While techniques that focus on the exhale, exhale retention, slowing down and decreasing the breathing rate are calming practices and are best practised in the evening or anytime of the day where you need a calm moment. A pranayama practice which includes a bit of both creates a calm focus and can be practised anytime of day.

EXPLORING THE RESPIRATORY SYSTEM IN YOUR PRACTICE
Breathing consciously is an important component of yoga and is one of the main elements that makes it different, and more beneficial, than other exercise or movement disciplines. In yoga we nose breath to further increase the benefits of the breath. Nose breathing slows down the breath, allows more time for gaseous exchange and increases lung volume. The nasal cavity also produces and adds nitric oxide to the incoming air, which increases oxygen absorption, has antifungal, antiviral and antibacterial properties. Nitric oxide also promotes learning and memory recall and is the reason why there is an increase in awareness of the benefits of sleeping with your mouth closed at night.

This sequence incorporates pranayama techniques throughout the sequence. The illustrations give you the inhale (+), exhale (-) and pause (p) count information. When flowing from one pose to another you will arrive into your pose at the end of the count given and hold the breath for the pause count given. For example in the first mini flow, in the row, you will take an inhale in Cow Pose for the count of 1, then exhale and transition into Child's Pose for the count of 6, then pause exhaled in child's pose for the count of 1. You will move through the breath progression until you arrive at 1 inhale, 4 exhale, 4 pause, and repeat this 3 times. Similarly with the standing flows you arrive into the pose at the end of your inhale or exhale. It ends with a pranayama technique called Viloma where you inhale and break the exhale down into three counts of 2.

ALIGNMENT CUES
There is no specific peak pose in this respiratory system sequence. This one is all about the breath so focus your attention on a smooth inhale and exhale rather than getting too caught up with your alignment..

Have a read of the tips below and either print out the sequence or save it onto your device:

• Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-” and a pause where you hold your breath is a ‘p’.

• Pause and breath at the end of each standing flow for as many breaths as you need to give the counted breath a break.

• For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

The lymphatic system

THE CLEAN UP CREW
The lymphatic system is a transport system that works as a clean up crew for the whole body. It gathers waste and toxins from our tissues and transports it to the bloodstream to be filtered and removed. It also works with the immune system to protect us from harmful pathogens by producing and transporting white blood cells, regulating inflammation, transporting nutrients and regulating fluid levels. Unlike the circulatory system the lymphatic system is a one way system with no pump and relies on internal pressure, muscle contractions, heart pulse and respiration to move the lymph through the vessels.

Within the lymphatic system there are around 600 small nodules that the lymph passes through called lymph nodes – with clusters situated in the neck, groins, armpits and behind the knees. The lymph nodes are where the white blood cells are produced and released. The nodes contain small blood vessels that continuously filter the lymph to remove waste and toxins. The lymph is also filtered in the upper chest where the lymphatic system merges with the two subclavicular veins. Once in the bloodstream the liver & kidneys filter and remove the waste.

When we inhale we increase pressure in the abdominal region and decrease pressure in the thoracic area. The increase in abdominal pressure draws lymph upwards towards the subclavicular veins, while the decrease in pressure in the thoracic region draws blood from the subclavicular vein to the heart (venous return) – giving the lymph waste an exit route. This increase in pressure is one the most efficient tools for keeping lymph flowing and is something that we can accentuate by deepening our breath in our yoga practice.

HOW YOGA CAN HELP 
All movement creates internal pressure, muscle contractions and increased heart rate – creating favourable conditions for lymph flow. But yoga includes the added benefits of focused deep breathing and the ability to direct the internal pressure and muscle contractions to specific areas of the body that will enhance lymph flow. Yoga poses that compress and release the areas where the lymph nodes cluster (neck, groins, armpits and behind the knees) stimulate the nodes with internal pressure. Similarly twists and backbends create this internal pressure. Mini flows, where you repeat two poses linked with the breath, creates internal pressure, stimulates muscle contractions, the respiratory system and increases heart rate. The lymph vessels are mainly found in the area between the skin and the muscles. Gentle MFR techniques like pinning and twisting the MFR balls on the surface of the skin or gentle rolling in the lymph node cluster areas are a very effective way to create internal pressure. The calves are considered to be a second heart and are the primary pump for lymph return from the lower extremities. Muscle contractions in the calves enhance this lymph return. Finally, inversions will help by both reversing gravity and creating an increase of heart rate.

EXPLORING THE LYMPHATIC SYSTEM IN YOUR PRACTICE
Throughout the sequence there are lots of opportunities to support lymphatic flow. For added benefits you could choose one or two of the poses and linger in them for a few breaths. This sequence starts with a row of mini flows that will create internal pressure on the lymph node clusters of the groins, armpit and behind the knees. In the first mini flow of the second row you will pump your fists open and closed three times on your inhale as indicated by the illustration. When your arms are extended behind you squeeze your arms to your body to compress the armpits. The next two mini flows will stimulate muscle contractions in the legs. Move slowly through these mini flows and link your breath with your movement. The four pose flow in row three breaks the inhale into three to create a longer inhale and generate internal pressure to optimise lymph exit. 

ALIGNMENT CUES
There is no specific peak pose in this lymphatic system sequence. As the breath is one of the methods for moving lymph, focus your attention on your breath and linking the breath with your movement as indicated by the sequence.

Have a read of the tips below and either print out the sequence or save it onto your device:

• Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.

• If there are specific poses that you would like to stay longer in, give yourself three deep breaths in those poses, and pick up the next pose with the allocated inhale or exhale as indicated by the sequence.

• For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

The nervous system

THE CONDUCTOR
The nervous system is the body's communication and control system. It is the most complex system and is responsible for all bodily functions and reactions to internal and external stimuli. It is the brilliant conductor that harmoises the symphony of the body into homeostasis. The nervous system is divided into two paths – the central nervous system (CNS) and the peripheral nervous system (PSNY). The central nervous system is made up of the brain and the spinal cord – it is the control centre of the nervous system. The peripheral nervous system is made up of 12 pairs of cranial nerves and 31 pairs of spinal nerves – it carries information to and from the brain to all the systems of the body. There are two nerve pathways – sensory and motor neurons. The sensory neurons send information from the nerve receptors to the CNS, while the motor neurons send information from the CNS to muscles and glands. The motor division is divided into the somatic nervous system (SoNS) and the autonomic nervous system (ANS). The somatic nervous system controls voluntary movements, like lifting your arm or walking. The autonomic nervous system controls involuntary functions that happen without us having to think about them, like breathing or digestion.

THE AUTONOMIC NERVOUS SYSTEM
The ANS manages daily activity and responds to situations. It is divided into the sympathetic nervous system (SNS), ‘fight or flight’ response, and the parasympathetic nervous system (PNS), ‘rest and restore’ response. Both actions start with sensory signals sending information to the brain. The brain accesses this information and, based on past experiences, decides if the SNS, the PNS or a combination of both are required. When the SNS is active, motor neurons travel to the muscles and glands and increase heart rate and blood pressure, open our airways, inhibit digestion and reproductive organs, stimulate adrenaline production, open our sweat glands and contract the muscles. When the PNS is active motor neurons travel to the muscles and glands and reduce heart rate and blood pressure, relax our airways, stimulate digestion and reproductive organs, inhibit adrenaline production and relax the muscles.

Although the SNS is connected to stress it is also responsible for muscle activation and everyday movement. The two systems do not work in isolation, they work together to keep all the systems of the body active and relaxed when optimally needed. Problems arise when we lean more into one than the other and the nervous system can’t adapt. Yoga helps us build a malleable nervous system that can move smoothly from doing to non-doing and appreciate the value of both.

EXPLORING THE NERVOUS SYSTEM IN YOUR PRACTICE
This sequence is built using the framework of my Move & restore method. It starts with a movement practice with simple purposeful flows to build energy, strengthen your muscles and activate the SNS. Then brings you into a replenishing restorative practice to restore energy, relax your muscles and activate the PNS. Transitioning you from ‘doing’ to ‘non-doing’, building healthy symbiotic pathways for your nervous system and creating an optimum environment for all the functions of the body. As mentioned above, it is not as simple as switching on and off the SNS and PNS responses. Within the movement part of the practice the SNS and the PNS are both activated. The effort of standing upright against gravity stimulates the SNS which contracts the muscle, while at the same time the breath and meditative flow stimulates the PNS which relaxes and calms the mind. Alternatively, within the restorative part of the practice we are purely targeting the PNS, which is what makes restorative yoga uniquely nurturing and replenishing. You can learn more about how this works in my recent article on The vagus nerve; what makes yoga calming in Finding calm; the move & restore method in Move & restore; and restorative yoga in Restorative yoga, Restorative with home props, Restorative sleepy flow, Restorative for stress relief & Rest & renew restorative.

ALIGNMENT CUES
There is no specific peak pose in the nervous system sequence. The first half will activate your sympathetic nervous system with movement, and the second half will activate your parasympathetic nervous system with some restorative poses.

Have a read of the tips below and the restorative pose sets up, either print out the sequence or save it onto your device:

• Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.

• A full round of a mini flows is all the poses in the mini flow with the right leg forward first, then repeat with the left leg forward. Repeat this full round twice.

• Move slowly and use the breath to control your effort and ease.

• For a longer practice add in a Sun Salutations at the start of each mini flow or repeat each mini flow.

RESTORATIVE POSE ALIGNMENT CUES
The props you’ll need for the restorative poses are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Supported bridge
Lie supine on your back, lift your hips up and place a bolster horizontally under your hips. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart. Arms extended either side of the body, palms facing up. Feel a gentle opening in the front of the hips and across the chest.

No.2 - Prone twist
Place your bolster vertically along the top centre of your mat. Sit with your right hip along the short end of the bolster. Place a folded blanket between your knees. Turn to face your bolster and place your hands on the ground either side. With an inhale lengthen through the whole spine and on an exhale gently place your front spine along the centre of the bolster. Place your right cheek on the bolster. Shift your elbows away slightly from the bolster to allow the arms to gently hang out of the shoulder sockets. Feel the gentle twist in the spine and abdominal region. Repeat on the left side.

No.3 - Reclined seated
Place two bricks horizontally at the top of your mat, One at its highest height and the other at its mid height. Lie your bolster over the bricks along the centre of your mat and place a folded blanket on the far end of your bolster where your head will rest. Sit with the back of your hips along the short end of the bolster. Roll up a folded blanket and place it under your knees. Gently lie back onto your bolster. Feel a gentle opening across the chest.

No.4 - Savasana
End your practice with at least 10 minutes of Savasana or Resting Pose. Lie supine on your back, legs stretched out, arms slightly away from your body, palms facing up. Legs slightly apart, feet fall out to the sides, soften your shoulder, back of the neck long. Gently close your eyes, let the body become heavy and melt into the support of the ground. Soften the muscles across your forehead, releasing all tension, gaze inwards. Let all the muscles and bones of your body release.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru