Benefits of Pranayama for Runners (The Chinese High School)

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Pranayama - Prana means life-force and Yama means control.

During my days being a trainee-teacher, I happened to read a Sports Psychology book. I was reading this book because of the desire to improve in running. Hence, I chanced to read this passage of the book where I realised that top runners do breathing techniques to remain calm during a race. It will be of benefit to runners to do a breathing exercise to maximise one's potential in running.

Yesterday, in Hwa Chong Institution, I was explaining to my Health and Fitness Club members on the importance of Breathing Exercise. It will be good to put my points in a summary manner.

Benefits of Pranayama

Slowing down of the breathing mechanism (a person can breathe 12 breath per minute as opposed to 18 to 21)

Reduction in stress

Reduction in depression

Energetic feeling

Emotional stability

Overcoming anxiety

The mind will be in the present moment. The mind's tendency to go to the past (regrets) and future (anxiety) will cease.

I have given a summary of breathing technique and an introduction of breathing technique. This is a continuation of it.

Summary, Introduction and conclusion of Breathing Technique

Summary to Breathing Technique
http://rameshon-m.blogspot.com/2011/01/abstract-objective-to-determine.html

Introduction to Breathing Technique
http://rameshon-m.blogspot.com/2011/01/introduction-to-deep-breathing-and.html

Benefits of Belly Breathing (Study done in 2003)

David Lim of 2D

"I think the breathing exercise is very useful as it calms down my mind. It also makes my body feel energised and refreshed. I was able to concentrate on the task given at hand and perform well"

Heah Huey Shyang of 2G

Besides feeling Calmness, I feel more energetic.

Lee Li Koon of 3F

In class, I am very focused and could concentrate more on my studies. There is an improvement in paying attention to the teacher. My body and mind feel relaxed Before a race. I feel calmer as compared to the past.

Jeffrey Ng Zhao Hong of 1D

I feel cool, calm and refreshed, which allows me to pay more attention in class. Throughout the day, I feel more energetic.

Conclusion

There is evidence that breathing exercises can improve a person's wellbeing. The above study shows the importance of handling stress.

In Yoga, it is mentioned that physical stress can be improved by doing physical relaxation. Mental stress can be countered by doing meditation. Breathing techniques such as and pranayama and Sudarshan kriya should be done to reduce emotional stress. In The Chinese High School, 9 boys have gone for a course, which teaches them to use pranayama and Sudarshan kriya.

The author's suggestion is that further studies should be undertaken on sports personalities to validate the above survey study on what breathing techniques like Pranayam can do to the physical, mental and especially emotional aspect of life.

At the same time, this study should be undertaken on what breathing techniques such as pranayama can do to improve a person's academic performance as The Chinese High School is gearing towards becoming a world-class academic institution.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.