Age Well Yoga - The Lungs

Week One Youtube Recording Age Well Yoga - Creating Heart Space

The Lungs

Anatomy of the thorax

In order for you to benefit from the up and comng yoga classes you will need to be able to visualise what sits where and is attached to what in the thorax. In particular, for the first few sessions you need to familiarise yourself with the pleura, lungs, diaphragm and phrenic nerves.

This video is a great place to start.

I wish they had youtube back in the day when I was learning anatomy!

The lungs themselves do not attach to any musculoskeletal structures, but rather they are held in place within the chest cavity by a series of attachments and suspensory ligaments. The trachea, or windpipe, connects the lungs to the larynx and allows air to pass into and out of the lungs. The bronchi, or smaller airways within the lungs, branch off from the trachea and extend deep into the lung tissue, ultimately ending in tiny air sacs called alveoli. The lungs are surrounded by a thin, double-layered membrane called the pleura, which covers the outer surface of the lungs and lines the inside of the chest cavity. The inner layer of the pleura, known as the visceral pleura, is closely attached to the surface of the lungs, while the outer layer, or parietal pleura, is attached to the

1. Ribs: The parietal pleura (the outer layer of the pleura) is attached to the inner surface of the ribs, helping to hold the lungs in place and maintain their position during breathing.

2. Sternum: The parietal pleura is also attached to the sternum (breastbone), helping to stabilize the chest wall and support the respiratory muscles during breathing.

3. Diaphragm: The diaphragm muscle forms the floor of the chest cavity and plays a key role in breathing. The parietal pleura is attached to the inner surface of the diaphragm, helping to coordinate its movement during inhalation and exhalation.

4. Spine: The parietal pleura is also attached to the spinal column, providing additional support and stability to the chest cavity.

These attachments help to hold the lungs in place and coordinate their movement during breathing, allowing for efficient and effective gas exchange. Injury or dysfunction of any of these structures can lead to respiratory difficulties or disorders.

When we do our movements, we will be moving these skeletal structures, and as a consequence also the internal structures. The two are interconnected, in a dynamic relationship. So respiratory illnesses can lead to musculoskeletal disorders, and visa versa. Now we are looking through the lens of physical structure, but breathing and lung function can be changed by how we feel.

For example, people who are depressed may breathe differently than those who are happy or emotionally stable. There is evidence to suggest that depression can alter patterns of breathing and respiratory function in several ways:

1. Shallow breathing: People with depression may tend to breathe more shallowly, using only the upper chest and shoulders to inhale and exhale, rather than engaging the diaphragm and lower ribcage.

2. Rapid breathing: Depression can also cause increased respiratory rate or hyperventilation, which can lead to feelings of lightheadedness, dizziness, and anxiety.

3. Irregular breathing: Some people with depression may experience irregular breathing patterns, such as shortness of breath, pauses in breathing, or uneven breathing rates.

These changes in breathing patterns may be related to altered activity in the autonomic nervous system, which controls involuntary functions such as heart rate, digestion, and respiration. In people with depression, there may be increased sympathetic nervous system activity (associated with the body's "fight or flight" response) and decreased parasympathetic nervous system activity (associated with rest and relaxation), which can affect breathing patterns.

Indeed there is evidence that emotional states, such as anxiety can affect not only lung function but lung structure as well. Research evidence suggests that chronic anxiety or stress may lead to changes in lung structure over time, such as decreased lung volume and increased airway resistance. This may be related to increased levels of inflammation in the body, which can affect lung tissue and function.

In fact, there is significant research evidence linking respiratory illness to chronic systemic inflammation. Respiratory illnesses such as asthma, chronic obstructive pulmonary disease (COPD), bronchitis, and pneumonia are all associated with chronic inflammation, not just in the lungs but throughout the body. This chronic systemic inflammation can contribute to the development and progression of respiratory diseases, as well as other chronic diseases such as cardiovascular disease, diabetes, and cancer.

Here are some examples of research evidence that support the link between respiratory illness and chronic systemic inflammation:

1. Biomarkers: Studies have found that people with respiratory diseases have higher levels of inflammatory biomarkers in their blood, such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha). These biomarkers are associated with chronic inflammation throughout the body and have been linked to increased risk of chronic diseases.

2. Lung and systemic inflammation: Chronic lung inflammation can lead to systemic inflammation, as pro-inflammatory cytokines released from the lungs can enter the bloodstream and affect other organs and tissues. This systemic inflammation can contribute to the development and progression of chronic diseases.

3. Co-morbidities: Respiratory diseases are often associated with other chronic diseases such as cardiovascular disease, diabetes, and cancer, which are also characterized by chronic systemic inflammation.

There is some research suggesting that yoga, meditation, and mindful movement practices may have a positive effect on lung function. Here are some examples:

1. A 2019 study published in the Journal of Alternative and Complementary Medicine found that a 12-week yoga program improved lung function and respiratory muscle strength in elderly women.

2. A 2018 study published in the Journal of Traditional and Complementary Medicine showed that a 12-week yoga program improved lung function and quality of life in patients with asthma.

3. A 2019 study published in the Journal of Complementary and Integrative Medicine found that a 6-week mindfulness-based stress reduction program improved lung function and reduced inflammation in patients with chronic obstructive pulmonary disease (COPD).

4. A 2020 study published in the Journal of Psychosomatic Research showed that a 12-week yoga program improved lung function and respiratory muscle strength in patients with depression and anxiety.