Abstract
Background
Modern business trends both reduce physical activity and increase mental strain, making for life-styles that are tamasic, yet hyperactive. Minimal physical activity results in lethargy, yet rajasic influences of ambition fueled by strong desire drive attached modes of action. This combination creates stress and fatigue. One solution is a two fold process: (1) when the mind becomes lethargic, stimulate and awaken it: (2) when it speeds up and distractions set in, calm it. A Pranayama process combining Kapalbhati (stimulating) and breath awareness (calming) can achieve this, removing stress of all kinds, and developing attention span and memory.
Method
In this self-control, cross over study carried out over two consecutive days, 43 healthy male volunteers aged 20 - 45 yrs practiced 20 minutes Kapalbhati and 20 minutes Breath Awareness. Subjects were assessed before and after both practices for State Anxiety, sustained attention (Six Letter Cancellation and Digit Letter Substitution tests), and verbal and spatial memory.
Results
After Kapalbhati, scores reduced significantly on State Anxiety, and increased on both sustained attention, and verbal and spatial memory; statistical significance was high on all variables (p < 0.001). After Breath Awareness, changes were also significant (p < 0.001) on all variables except State Anxiety (p > 0.05).
Conclusion
The study suggests that both kapalbhati and breath awareness reduce anxiety and improve sustained attention. However, kapalbhati was significantly more effective in doing so than breath awareness. In contrast, they act oppositely on verbal and spatial memory: whereas kapalbhati significantly increases both, scores on these variables significantly declined after breath awareness.
Keywords
Yoga
Kapalbhati
Anxiety Attention
Memory
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