The Tibetan Yoga of Breath: Breathing Practices for Healing the Body and Cultivating Wisdom (20 page)

20
.   J. Rhudy and M. Meagher, “Fear and Anxiety: Divergent Effects on Human Pain Thresholds,”
Pain
84 (2000): 65–75.

21
.   J. Dempsey et al., “Respiratory Influences on Sympathetic Vasomotor Outflow in Humans,”
Respiratory Physiology and Neurobiology
130 (2002): 3–20.

22
.   R. Courtney, “The Functions of Breathing and Its Dysfunctions and Their Relationship to Breathing Therapy,”
International Journal of Osteopathic Medicine
12, no. 3 (2009): 78–85.

23
.   G. Pal, S. Velkumary, and Madanmohan, “Effect of Short-Term Practice of Breathing Exercises on Autonomic Functions in Normal Human Volunteers,”
Indian J Med Res
120 (2004): 115–22; Courtney, “The Functions of Breathing and Its Dysfunctions.”

24
.   Courtney, “The Functions of Breathing and Its Dysfunctions.”

25
.   Rakhimov, Artour, “Chest (Thoracic) Breathing: Effects, Tests and Solutions.”

CHAPTER 2
.
Working with Breath and Neurotic Mind

1
.   David D. Burns, M.D.,
Feeling Good: The New Mood Therapy
(New York: Avon Books, 1980), 30. Revised and updated 1999.

CHAPTER 3
.
Understanding the Connection of the Breath to Stress,
Anxiety, and Depression

1
.   Kellie Marksberry, personal communication, August 15, 2012, attributed to Dr. Paul Rosch, Chairman of the Board of Directors of the American Institute of Stress, found at
http://americaninstituteofstress.org/americas-1-health-problem
.

2
.   Al Lee and Don Campbell,
Perfect Breathing
(New York: Sterling, 2009), 30.

3
.   Ibid.

4
.   Hara Estroff Marano, “Anxiety and Depression Together,”
Psychology Today
, retrieved from
www.psychologytoday.com/articles/200310/anxiety-and-depression-together
.

5
.   H. Cohen, “Depression Versus Anxiety,”
Psych Central,
retrieved on August 14, 2012, from
http://psychcentral.com/lib/2007/depression-versus-anxiety/
.

6
.   P. Boyer, “Do Anxiety and Depression Have a Common Pathophysiological Mechanism?”
Acta Psychiatrica Scandinavica Supplementum
406 (2000): 24–29; University of Western Ontario, “Biological Link between Stress, Anxiety and Depression Identified,”
Science-Daily,
retrieved July 20, 2012, from
www.sciencedaily.com/releases/2010/04/100411143348.htm
.

7
.   Lee and Campbell,
Perfect Breathing,
81.

8
.   Ibid., 75.

9
.   World Health Organization,
The Global Burden of Disease: 2004 Update,
(Geneva, Switz.: WHO Press, 2008).

10
.   R. C. Kessler et al., “The Global Burden of Mental Disorders: An Update from the WHO World Mental Health (WMH) surveys,”
Epidemiologica e Psichiatria Sociale
18, no. 1 (2009): 23–33.

11
.   H. R. Snyder et al., “Neural Inhibition Enables Selection during Language Processing,”
Proceedings of the National Academy of Sciences,
2010; doi: 10.1073/pnas.1002291107.

12
.   B. Schwartz, “The Tyranny of Choice,”
Scientific American
(April 2004): 70–75,
www.swarthmore.edu/SocSci/bschwar1/Sci.Amer.pdf
; B. Schwartz and A. Ward, “Doing Better but Feeling Worse: The Paradox of Choice,” no date given, no publication given,
www.swarthmore.edu/SocSci/bschwar1/Choice%20Chapter.Revised.pdf
.

13
.   
Harvard Mental Health Letter,
“Yoga for Anxiety and Depression,”
www.health.harvard.edu/newsletters/ Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression
; M. Javnbakht, R. Hejazi Kenari, and M. Ghasemi, “Effects of Yoga on Depression and Anxiety of Women,”
Complementary Therapies in Clinical Practice
15, no. 2 (May 2009): 102–104; G. Kirkwood et al., “Yoga for Anxiety: A Systematic Review of the Research,”
British Journal of Sports Medicine
39, no. 12 (December 2005): 884–91; K. Pilkington et al., “Yoga for Depression: The Research Evidence,”
Journal of Affective Disorders
89, nos. 1–3 (December 2005): 13–24.

14
.   J. A. Blumenthal, M. A. Babyak, K. A. Moore et al., “Effects of Exercise Training on Patients with Major Depression,”
Archives of Internal Medicine
159 (1999): 2349–56; J. A. Blumenthal, Michael A. Babyak et al., “Exercise and Pharmacotherapy in the Treatment of Major Depressive Disorder,”
Psychosomatic Medicine
69 (2007): 587–96; M. Guszkowska, “Effects of Exercise on Anxiety, Depression
and Mood,”
Psychiatria Polska
38, no. 4 (July–August 2004): 611–20.

15
.   Keith S. Dobson, “A Meta-analysis of the Efficacy of Cognitive Therapy for Depression,”
Journal of Consulting and Clinical Psychology
57, no. 3 (June 1989): 414–19, doi: 10.1037/0022-006X.57.3.414; Stuart J. Rupke, David Blecke, and Marjorie Renfrow, “Cognitive Therapy for Depression,”
American Family Physician
73, no. 1 (January 2006): 83–86,
www.aafp.org/afp/2006/0101/p83.html
.

16
.   Dr. Fred Muench, “Breath Retraining, the Vagus Nerve, and Depression with Dr. Fred Muench,” 2010,
www.perfectbreathing.com/breath-retraining-vagus-nerve-and-depression-dr-fred-muench
; B. M. Cappo and D. S. Holmes, “The Utility of Prolonged Respiratory Exhalation for Reducing Physiological and Psychological Arousal in Non-threatening and Threatening Situations,”
Journal of Psychosomatic Research
28(1984): 265–73.

17
.   J. W. Hughes et al., “Depression and Anxiety Symptoms are Related to Increased 24-Hour Urinary Norepinephrine Excretion among Healthy Middle-Aged Women,”
Journal of Psychosomatic Research
57, no. 4 (October 2004): 353–58; R. C. Veith, “Sympathetic Nervous System Activity in Major Depression: Basal and Desipramine-Induced Alterations in Plasma Norepinephrine Kinetics,”
Archives of General Psychiatry
51, no. 5 (May 1994): 411–22.

18
.   D. Servant et al., “Heart Rate Variability: Applications in Psychiatry,”
Encephale
35, no. 5 (October 2009): 423–28; Epub, December 18, 2008.

19
.   Richard P. Brown, Patricia L. Gerbarg, and Philip R. Muskin,
How to Use Herbs, Nutrients, and Yoga in Mental Health
(New York: Norton, 2009); Cappo and Holmes, “The Utility of Prolonged Respiratory Exhalation” (see note 16, above); P. Lehrer, Y. Sasakyi, and Y. Saito, “Zazen and Cardiac Variability,”
Psychosomatic Medicine
61, no. 6: 812–21.

20
.   Marc G. Berman et al., “Interacting with Nature Improves Cognition and Affect for Individuals with Depression,”
Journal of Affective Disorders
140, no. 3 (November 2012): 300–330, doi: 10.1016/j.jad.2012.03.012; Jolanda Maas et al., “Evidence-Based Public Health Policy and Practice: Green Space, Urbanity, and Health: How Strong Is the Relation?”
Journal of Epidemiological Community Health
60, no. 7 (2006): 587–92, doi: 10.1136/jech.2005.043125.

CHAPTER 4
.
Basic Wind Energy Techniques

1
.   J. O. Lundberg, “Nitric Oxide and the Paranasal Sinuses,”
Anat Rec
291 (2008): 1479–84, doi: 10.1002/ar.20782.

2
.   A. R. Morton et al., “Comparison of Maximal Oxygen Consumption with Oral and Nasal Breathing,”
Australian Journal of Science and Medicine in Sport
27, no. 3 (September 1995): 51–55.

3
.   Kevin J. Tracey, “Physiology and Immunology of the Cholinergic Antiinflammatory Pathway,”
Journal of Clinical Investigation
117, no. 2 (2007): 289–96.

Further Reading

Anyen Rinpoche.
Dying with Confidence: A Tibetan Buddhist Guide to
Preparing for Death.

Boston: Wisdom, 2010.

______.
Momentary Buddhahood: Mindfulness and the Vajrayana Path.
Boston: Wisdom, 2009.

Brown, Richard, MD, and Patricia Gerbarg, MD.
The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions.
Boston: Shambhala, 2012.

Chodron, Pema.
When Things Fall Apart: Heart Advice for Difficult Times
. Boston: Shambhala, 2002.

The Dalai Lama.
The Four Noble Truths.
London: Thorsons, 1998.

Farhi, Donna.
The Breathing Book: Good Health and Vitality through Essential Breath Work.
New York: Holt, 1996.

Fried, Robert L.
Breathe Well, Be Well: A Program to Relieve Stress, Anxiety, Asthma, Hypertension, Migraine, and Other Disorders for Better Health.
New York: Wiley, 1999.

Hanh, Thich Nhat.
Peace Is Every Step: The Path of Mindfulness in Everyday Life.
New York: Bantam, 1992.

Khyentse Rinpoche, Dilgo.
Enlightened Courage: An Explanation of the
Seven-Point Mind Training
. Ithaca, N.Y.: Snow Lion, 2006.

______.
The Heart of Compassion: The Thirty-seven Verses on the Practice of a Bodhisattva
. Boston: Shambhala, 2007.

Lee, Al, and Don Campbell.
Perfect Breathing: Transform Your Life One
Breath at a Time.
New York: Sterling, 2009.

Lewis, Dennis.
Free Your Breath, Free Your Life: How Conscious Breathing Can Relieve Stress, Increase Vitality, and Help You Live More Fully.
Boston: Shambhala, 2004.

Rama, Swami; Dr. Rudolph Ballentine; and Dr. Alan Hymes.
Science of Breath: A Practical Guide
. Honesdale, Pa.: Himalayan Institute Press, 2007.

Shantideva.
The Way of the Bodhisattva.
Boston: Shambhala, 2008.

Thondup, Tulku.
Boundless Healing: Meditation Exercises to Enlighten the
Mind and Heal the Body.
Boston: Shambhala, 2001.

______.
The Healing Power of Mind: Simple Meditation Exercises for Health,
Well-Being, and Enlightenment.
Boston: Shambhala, 1998.

Trungpa, Chogyam.
Training the Mind and Cultivating Loving-Kindness.
Boston: Shambhala, 2003.

About the Authors

ANYEN RINPOCHE
is a tulku from Tibet of the Nyingma (Longchen Nyingthig) Tradition. He primarily lives in Denver, Colorado, where he founded Orgyen Khamdroling Dharma Center with a shedra (college) for Westerners. He is the author of
The Union of Dzogchen and Bodhichitta, Dying with Confidence, Journey to Certainty,
and
Momentary Buddhahood
.

ALLISON CHOYING ZANGMO
is Anyen Rinpoche’s personal translator and a longtime student of both Rinpoche and his root Lama, Kyabje Tsara Dharmakirti. She has either translated or collaborated with Rinpoche on all of his books. She lives in Denver, Colorado.

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