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  5. Sevost'yanova E.V. The use of Hatha yoga breathing exercises to acclimatize athletes to high altitude conditions

Sevost'yanova E.V. The use of Hatha yoga breathing exercises to acclimatize athletes to high altitude conditions

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Publication date: 01.07.2022
DOI: 10.51871/2782-6570_2022_01_02_7                                          
UDC 796.525

THE USE OF BREATHING EXERCISES FROM HATHA YOGA FOR ACCLIMATIZATION OF ATHLETES TO HIGH ALTITUDE CONDITIONS

Е.V. Sevost'yanova

Russian State University of Physical Culture, Sports, Youth and Tourism, Moscow, Russia

Annotation. This study analyzes an influence of a set of breathing exercises from Hatha yoga on the body of athletes for improving adaptation capabilities and accelerating the acclimatization process to high altitude conditions. Results of the study indicate an increase of tolerance to mixed hypercapnia and hypoxia, associated with a general condition of oxygen-support systems of the body under high altitude conditions.

Keywords:  mountaineering, high altitude, preparation of athletes to high altitude conditions, acclimatization, breathing exercises, Hatha yoga, yoga in high altitude.

Introduction. Mountaineering is one of the extreme sports, since in the high altitude zone, athletes are exposed to a complex of environmental stress factors. At the same time, the climber needs to perform complex physical work associated with climbing, moving through various forms of mountain terrain, carrying the additional weight of the necessary equipment. If an athlete is insufficiently prepared, all these factors negatively affect the body, disturbing the physiological and mental balance, thereby complicating the actions of a climber in the high altitude conditions [1-12]. It is known that the main cause of physiological changes leading to a decrease in performance in the mountains is hypoxia, as a result of which the cardiovascular system (increased blood pressure, increased heart rate, etc.) and the respiratory system experience the greatest stress. Leading scientists studying the issue of hypoxia in the mountains claim that moderate hypoxia stimulates the development of acclimatization (adaptation) mechanisms [13-18], but for each athlete in the mountains acclimatization takes place in different ways. For example, acclimatization process occurs much faster for the most trained and experienced athletes. Mountaineering is more of a team sport, where successful ascent depends on each participant. In this connection, there is an urgency and the need to search for new methods of preparing the respiratory and cardiovascular system of climbers to the high altitude conditions [19-21].

If we turn our attention to the eastern health-improving system of Hatha yoga, which describes in detail the technique of performing breathing exercises (pranayama), then undoubtedly pranayama is assigned the role of educational, balancing and spiritual power of a person. Apart from spiritual aspect, pranayama improves the functions of the respiratory, cardiovascular and nervous systems in the most optimal way. This automatically improves the functioning of the heart and the circulatory system, increases the adaptive abilities of the body, enhances the processes of digestion and excretion, supports the elimination of toxins, etc. [22-26].

The aim of the study was to develop a set of Hatha yoga breathing exercises for active acclimatization of athletes to the high altitude conditions, during the preparatory period of sports training of climbers.

Methods and organization. Research methods: analysis of scientific and methodological literature; study and analysis of archival materials on the research topic; physiological measurement methods: heart rate monitoring, spirometry; pedagogical experiment; methods of mathematical and statistical analysis (comparison of data with the Student's t-test).

26 climbers participated in the study. Age – 20-35 years, gender – 11 women and 15 men. Sports qualification – from the III category to the II category.

The test subjects were engaged in a set of breathing exercises, which included the following:

1) Nadi Shodhana (alternate breathing through the left and right nostrils) – balances the nervous system and increases concentration.

2) Ujjayi (performed due to the work of the vocal cords) – warms up and gently massages the heart, prepares the body for the upcoming load.

3) Kapalabhati (emphasis on sharp exhalation and active work of the abdominal muscles) – tones the work of the brain, heart and internal organs.

4) Full yoga breathing (diaphragmatic breathing and chest breathing) – restores the body after performing Kapalabhati.

5) And again Nadi Shodhana – brings the autonomic system into balance.

Athletes passed an initial examination, where the following indicators were measured: LC (lung capacity), RV (respiratory volume), MRV (maximum respiratory volume), MPV (maximum pulmonary ventilation) etc., indicators of the respiratory system, heart rate at rest, functional tests of breathing on inhale and exhale. The subjects were instructed in detail on performing breathing exercises. Every day they performed exercises on their own according to the set.

During the month, breathing exercises were performed once a week under the supervision of a specialist, where they received methodological notes and guidelines for implementation.

Results and discussion. The measurements were carried out at rest before and after the 10-minute breathing test. The following changes have been identified.

When performing Nadi Shodhana, there was a slight decrease in the average value of the heart rate indicators after performing the respiratory set for a month (in each test) by 2 beats per minute. This breathing technique helps to balance the autonomic nervous system. For example, it slightly reduces this indicator with an increased heart rate.

When performing Ujjayi, a slight decrease in heart rate was also observed, which suggests that, in general, this type of breathing is perfectly mastered by athletes and does not cause an increase in heart rate, but achieves a positive effect for the nervous system and increases concentration.

Kapalabhati is performed by sharp and short exhalations through the nose, while the abdominal muscles contract as much as possible. The effect of this breathing exercise in the group is manifested by a slight increase in blood pressure and an increase in heart rate. Kapalabhati stimulates the sympathetic nervous system, increases the brain activity, has a cleansing and toning effect and massages the heart and internal organs.

When performing full yoga breathing, there was a slight decrease in the average heart rate for the group after the exercise in each test by 4-5 beats per minute. The obtained results of the use of breathing exercises by climbers shows a positive effect on the nervous and cardiovascular system of a person, thereby helping athletes to adjust to the high altitude conditions in the best way.

When assessing the differences in the average values of the two samples according to the calculations of the respiratory system indicators (unrelated samples) with the Student's test, reliable results (p<0.01) were revealed.

From the statistical analysis of the indicators of the functional breathing tests among men, the following can be seen: an increase in the arithmetic mean in the 3rd and 4th tests in the inhalation delay by an average of 7.9 seconds and 24.4 seconds from the arithmetic mean in the 1st test. The standard deviation of the mean in the inhalation delay ranges from ±1.6 to ±0.5, the exhalation delay – between ±1.1 and ±0.4.

From the statistical analysis of the indicators of the functional breathing tests among women, the following can be seen: an increase in the arithmetic mean in the 2nd, 3rd and 4th tests in the inhalation delay by an average of 10 seconds from the arithmetic mean in the 1st test. The standard deviation of the mean for the inhalation delay ranges from ±1.5 to ±1.1 s, the exhalation delay – between ±0.9 and ±0.4 s. There is a tendency for the results of the average value to increase in the whole group in the inhalation and exhalation delay from the initial level. The difference between the inhalation delay between the initial level and the 4th test was 26 s. The result in the exhalation delay between the initial level and the 4th test also increased by 13 s.

Comparative characteristics of the increase in the arithmetic mean indices of the respiratory system in % among men showed an increase in in the LC by 8% from the initial data, in the second and third – by 23% and 24%. A small result in the 4th test – an increase of only 9% – can be explained by the fact that 2 athletes out of 5 were examined after a cold and did not have time to recover.

The increase in RV was 51%, in inspiratory capacity (IC) – 42% at the end of the month from the initial result. In case of MRV with the MPV, the increase is insignificant – 23% on average, in MRV alone – 16%, the respiratory rate (RR) increase was 20% on average.

There is also a positive tendency among men in the inhalation delays (breathing test on inhale) – by 56.8% of the initial level and the 4th week, and in the exhalation delays (breathing test on exhale) – by 45.1% of the initial level and the 4th week.

In the results we obtained among women in the comparative characteristics of the increase in the arithmetic mean indicators of the respiratory system in % of the initial data, during the month of examination we observe a stable increase in all indicators of the respiratory system. In LC, the increase was 39.3%, in RV – 57.5%, in IC – 36%. In case of MPV (32%), MRV (37%), RR (30.8%), the increase is slightly larger and more stable than in men.

We have also identified positive dynamics in the inhalation delays (breathing test on inhale) – by 59.6% of the initial level and 4th week, and the exhalation delays (breathing test on exhale) – by 37.9% of the initial level and the 4th week.

Conclusion. As a result of the conducted research, it can be concluded that the human body's resistance to mixed hypercapnia and hypoxia increases, reflecting the general state of the body's oxygen-supplying systems in the high altitude conditions.

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INFORMATION ABOUT THE AUTHORS:
Elena Vyacheslavovna Sevost’yanova – Candidate of Pedagogical Sciences, Russian State University of Physical Culture, Sports, Youth and Tourism, Moscow, e-mail: This email address is being protected from spambots. You need JavaScript enabled to view it.

For citation: Sevost'yanova E.V. The use of Hatha yoga breathing exercises to acclimatize athletes to high altitude conditions. Russian Journal of Sports Science: Medicine, Physiology, Training, 2022, vol. 1, no. 2. DOI: 10.51871/2782-6570_2022_01_02_2

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