An Introduction to Deep Breathing and Running

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)

"If hostile thoughts do not invade the mind all his other thoughts may swiftly manifest"

(Kural 309 Subramaniyaswami, 1999)

Picture 1 - A simple belly breathing 10 min every morning will energise us for the rest of the day.

 

The essence of Breath - Introduction

Introduction to the Study

This work was carried out in the hope that it may in future benefit the pupils in The Chinese High School doing sports and also in academic areas. This may also help Singapore sportspeople in high-level competitions by knowing what stress is and the knowledge to counter this problem through breathing technique.

In 1995, the author learnt about pranayama and Sudarshan kriya breathing techniques from Bangalore, India. Before elaborating further, it would be appropriate to know what these two techniques are.

Pranayama is a deep breathing practice which opens up our lungs to maximize the absorption of prana (in Sanskrit) or qi (in Chinese) means life force. This technique recharges the cells, keeping us young and energetic with resilient clarity of mind (Narayan, 2000),

Another unique breathing technique known as the Sudarshan kriya was developed by Sri Sri Ravi Shankar, who is the founder of the Art of Living Foundation worldwide. This wonderful technique floods every cell with oxygen and a new life. Negative toxins developed in our body, over time, are easily washed away. The effect is immediate and tangible. It is a completely natural process which eliminates anxiety, depression and lethargy and we will feel good about ourselves and our entire life improves.

After learning the two techniques and the benefits, the author decided to apply them for the South East Asian Games. Both techniques took about 30mins to practice per day.

In 1995, the author participated in the 1995 Chiengmei SEA Games. Before the Games, he was practising breathing techniques - pranayama and Sudarshan kriya - daily. He did it either int he morning or at night. By doing the breathing technique, it was found that there was an increase in focus, energy level, discipline and the feeling of fearlessness before and during the competition.

He ran the marathon in 2hr 24min 22sec, a national record time, which enabled him to seek a qualification to run in the Olympics 1996 (B category). Though he was not selected for it, the author felt that he has reached his objective in life - that is, meeting the qualifying mark for the Olympics.

For the year 2001, the author coached the Chinese High School cross-country team which emerged champions in the under-14 category and first runner up in the under-17 category. The success of the Chinese High School cross-country team in performing well in the National Schools' Cross Country Championships 2001 can be attributed to specific training done and deep breathing technique practised.

It is known that in high-level competitions, athletes go through immense stress some days and a day before the race itself. The Chinese High School long-distance athletes were given breathing exercises to counter this problem.

Also, scientific studies done recently show that stress can weaken the immune system, intensifying cold and flu symptoms in an individual(Marsland, 2001). A person also has a tendency to overeat (Wardle, 2000). Dr Vgontzas of Pennsylvania State University found that subjects in this study suffered from a sleep disorder. Another study conducted on women found that there were a reduced fertility rate and early childbirth because of stress (Glynn, 1999).

The University of Zurich and University of California research studies found that during stress cortisol, a hormone is released. In both studies, it was found that stress can diminish a person's memory and learning.

At present, there are studies undertaken on pranayama and Sudarshan (3-cycle breathing) kriya in relation to hypertension, obesity, HIV, cancer and mental depression (The Art of Living, 1996).

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.