Relationship of Adrenalin and Glucocorticoids with Yogic Asanas and Pranayam on Stress Management

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1 Relationship of Adrenalin and Glucocorticoids with Yogic Asanas and Pranayam on Stress Management Dr. Prachi Saxena 1 & Dr. Rakesh Dubey 2 1 Associate Professor (Chemistry), Lovely Professional University Jalandhar (Punjab) 2 Director of Physical Education, Rajasthan Tech. University, Rajasthan ABSTRACT The purpose of this study was to see the Relationship of adrenalin and glucocorticoids with Yogic Asanas and pranayam on stress management. In order to study the effect, 100 swimmers were chosen who were having the problem of Stress, Tension, Frustration, Migraine, Loss of Confidence and Concentration etc These 100 swimmers were divided into two groups, Subjects of asanas groups were assigned to perform yogic exercises and pranayam like Paschimotanasan, Sarvangasan, Uttanpadasan, Bhujangasan, Salbhasan, Bhastrika Anuloma- Viloma Kapalbhati,Bramri,Udgar and savasna while subjects of control group did not perform any particular activity during the assigned time for practice. The practice sessions were held for 1 hour daily for six months under the trained leadership. The obtained data from pre and post tests were, analysised by one way analysis of variance, which was further subjected to Scheffe's of Post Hoc test when 'F' values, of the groups was found significant The measurements were taken by most sophisticated equipment available In the country. The positive effects and changes were found in decreasing the level of adrenalin and glucocorticoids in the blood, pulse rate, respiratory rate, Blood pressure, reaction time, etc after doing the yogic exercise and pranayama and the changes were found in the behavior of the individual too. The positive effects and changes were found in decreasing the level of adrenalin and glucocorticoids in the blood (Unisex the percentage of adrenal is pg/ml) Asanas exercises have proved significantly effective in Improving. Lungs capacity, Reaction time. Pulse rate blood pressure proved to be the best for removal of Stress and Tension, Deep breathing have proved to be the best for removal of stress and Frustration, Savasana, sarvangasana,pranayama have proved to be the best for removal of Migraine, Bhujangasana, sarvangasanas meditation have proved to be the best for removal of Loss of Confidence and Concentration etc INTRODUCTION One of the major functions of the adrenal gland is to respond to stress. Stress can be either physical or psychological or both. Physical stresses include exposing the body to injury, walking outside in cold and wet conditions without a coat on, or malnutrition. Psychological stresses include the perception of a physical threat, a fight with a loved one, or just a bad day at school. The body responds in different ways to short-term stress and long-term stress following a pattern known as the general adaptation syndrome (GAS). Stage one of GAS is called the alarm reaction. This is short-term stress, the fight-or-flight response, mediated by the hormones epinephrine and no repinephrine from the adrenal medulla via the SAM pathway. Their function is to prepare the body for extreme physical exertion. Once this stress is relieved, the body quickly returns to normal. The section on the adrenal medulla covers this response in more detail. If the stress is not soon relieved, the body adapts to the stress in the second stage called the stage of resistance. If a person is starving for example, the body may send signals to the gastrointestinal tract to maximize the absorption of nutrients from food. If the stress continues for a longer term however, the body responds with symptoms quite different than the fight-or-flight response. During the stage of exhaustion, individuals may begin to suffer depression, the suppression of their immune response, severe fatigue, or even a fatal heart attack. These symptoms are mediated by the Page 117

2 hormones of the adrenal cortex, especially cortisol, released as a result of signals from the HPA axis. Increased hostility, worry, or guilt Adrenal hormones also have several non stressrelated functions, including the increase of blood sodium and glucose levels, which will be described in detail below. Chamical changes before and after stress in our body When a body is under stress,it releases hormone adrenalin into bloodstream, (Unisex the percentage of adrenal is pg/ml) which gives brain bursts of energy. Under prolong effect of stress, a body goes all out and releases a stronger steroidal hormones glucocorticoids, which can remain in brain far longer than adrenalin, these hormones can begin to have permanent negative effects. These hormones are directly release into hippocampus.under constant stress, the hormonal unbalanced engulf cells of hippocampus. Due to which the chemicals neurotransmitters, which is responsible for carry messages from one nerve to another begin to diminish, causing the brain to become slothful and bungling. This leads to frustration, migration and stress. To save our brain from stress we need to be physically active at least half an hour a day, eating a healthy balance diet, drinking enough water, performing deep breathing exercises. During exercise, a body releases chemicals called endorphins. These endorphins intermingle with the receptors in brain that trim down acuity of pain create a positive feeling in the body, Increases in blood pressure related to stress can be dramatic. But when your stress goes away, your blood pressure returns to normal. However, even frequent, temporary spikes in blood pressure can damage your blood vessels, heart and kidneys in a way similar to long-term high blood pressure. Brain Chemical Depletion Under a state of chronic stress, the chemicals that carry messages from one nerve to another begin to deplete, causing the brain to become sluggish and inefficient. This can cause an array of health effects, including: Depression Difficulty concentrating and making decisions Absent-mindedness Sleep disorders Obsessive or compulsive behaviors Save your Brain Simple Ways to De-stress While stress is bound to happen at some point during your life, there are many ways to help alleviate it, including: Being physically active at least 30 minutes a day, five days a week Eating a healthy, well-balanced diet Drinking enough water Performing deep breathing exercises Limiting alcohol consumption Getting proper sleep (6 to 8 hours per night) Yoga is very good for stress. It offers gentle asanas, relaxation, pranayama, and meditation. The complete breathing exercise and Yogic exercise helps the sports person to control the stress and hypertension, Meditation helps calm your mind, teaching you to relax at will and giving you a quick mental vacation. Daily practice of three or four yoga poses will help ease knotted muscles. Try varying the poses daily to keep your interest high and to strengthen different parts of your body. Yoga is especially beneficial to sportsmen who are having the problem of Stress and Tension, Frustration, Migraine, Loss of Confidence and Concentration etc is a comparatively new discovery. This is because our sportsmen are being trained on the western lines, by vigorous physical exercises to limber up, toughen, the muscles and build up stamina. Perhaps the general tendency of belittling anything ancient and Indian made Indian sportsmen and coaches to look at yoga as an oriental religious ritual, rather than a set of physical exercises. It has been found that yoga stretching has great advantage in refreshing and relaxing the, muscles and sportsmen use this tremendous physiological advantage as in antidote to recoup and relax the stiff and tired muscles after vigorous physical activity. Nowadays in international competitions or in major tournaments, teams have to play tough matches morning and evening of after a gap of only a few hours. In many countries, water-jet massage and Sauna bath are used to recoup the fatigued sportsmen for another immediate competition soon after a vigorous, physical activity. Instead, a few yoga stretching exercises coupled with a few full deep breathing exercises can relax the individual to the maximum and make him physically and mentally ready for another competition immediately. And this is a Page 118

3 very natural way for sportsmen for getting into the relaxed condition. Collection of Data To collect the data, all the subjects who are having the problem of Stress and Tension, Frustration, Migraine, Loss of Confidence and Concentration etc selected for this study were divided randomly in to two groups. The first group named as "Asanas " The other group was named as a "Control Group". The total number of subjects was 100. Each group had 50 subjects. The group which 'was named as Asanas was chosen to perform asanas exercises like Paschimotanasan, Sarvangasan, Uttanpadasan, Bhujangasan, Salbhasan, Bhastrika Anuloma- Viloma Kapalbhati,Bramri,Udgar and savasana. The other group which was named as control group did not perform any particular exercises they do their daily routine work Measurements of level of adrenalin and glucocorticoids and physiological variables taken at the beginning and after the experimental period of six months training. ANALYSIS OF DATA AND RESULTS OF THE STUDY The statistical analysis of the data gathered on 100 swimmers who are having the problem of Stress and Tension, Frustration, Migraine, Loss of Confidence and Concentration etc who attended 6 months training. Measurements of level of adrenalin and glucocorticoids and Physiological variables i.e. Pulse Rate, Respiratory Rate, Breath Holding Time, Blood pressure and lungs capacity, Reaction Time were carried out by following standardized procedures. In order to determine the effect of asana on different variables and on the level of adrenalin and glucocorticoids. All the Swimmers under study were randomly divided in to two groups. The first group was named as; Control group second was named as Asanas group The first group was not given any sort of training where as other groups were exposed to asanas. For six months, Asanas exercises Paschimotanasan, Sarvangasan, Uttanpadasan, Bhujangasan, Salbhasan,Bhastrika Anuloma-Viloma Kapalbhati,Bramri and,udgar were practiced. One-way analysis of variance technique was used and post hoc test was applied to check the significant differences between the pair of groups. The level of significance was fixed at 0.05, which was considered to be the most appropriate. In fact the researcher tried his best to use' highly sophisticated equipments available in the country to find out the best results. The results obtained for each of the variables and the findings have been given below in the table. Variables Initial Means Final Mean Mean Difference Control Control Asanas Group Group Asanas Control Group Asanas Lung Strength Pulse Rate Respiratory Rate Blood pressure systolic Blood pressure diastolic Reaction Time SUMMARY, CONCLUSION AND RECOMMENDATIONS Summary There is no positive type of plan to perfect economic and efficient type of plan of exercises to Improve and removal of stress and to Measurements of level of adrenalin and glucocorticoids in the blood (Unisex the percentage of adrenal is pg/ml) The purpose of this study was to see the Relationship of adrenalin and glucocorticoids with Yogic Asanas and pranayam on stress management in sports persons The available literature indicated that other different exercises have positive effect on removal of adrenalin and glucocorticoids from blood and help in stress management but Shr.Kabalyananda and other experts of yoga have given more emphasis on asanas and prayanam for stress removal. In order to study the effect, 100 swimmers were chosen and were divided into two groups Subjects of asanas groups were assigned to perform yogic exercises and pranayam while subjects of control Page 119

4 group did not perform any particular activity during the assigned time for practice. The practice sessions were held for 1 hour daily for six months under the trained leadership. The obtained data from pre and post tests were, analyzed by one way analysis of variance, which was further subjected to Scheffe's of Post Hoc test when 'F' values, of the groups was found significant The measurements were taken by most sophisticated equipment available In the country. The positive effects and changes were found in the level of adrenalin and glucocorticoids in the blood, pulse rate, respiratory rate, Blood pressure, reaction time, etc after doing the yoga and pranayama exercise and the changes were found in the behavior of the individual too. Conclusions and Recommendation The results of the study have indicated that The positive effects and changes were found in decreasing the level of adrenalin and glucocorticoids in the blood (Unisex the percentage of adrenal is pg/ml) Asanas exercises have proved significantly effective in Improving. Lungs capacity, Reaction time. Pulse rate blood pressure proved to be the best for removal of Stress and Tension, Deep breathing have proved to be the bes t for removal of Frustration, proved to be the best for removal of Migraine, Bhujangasana sarvangasanas meditation have proved to be the best for removal of Loss of Confidence and Concentration etc The subjects of asnas group perform better flexibility exercise then the control group The changes were found in the behavior of asnas group. As they behave very calm at the time of competition Mean difference between asanas and control groups have proved that yogic exercises are better than normal life style and asnas help to gain improvement in Lungs capacity, Reaction time. Pulse rate blood pressure Improvement in these variables shows that asanas exercises can increase the efficiency of the subjects. REFERENCES 1. Cleanore Grolf Adams, "The Study of Age, Height, Weight and Power as Classification Factors for Junior High School Girls, "Research Quarterly 5 (May, 1984): Serry G. Shaver, Essentials of Exercise Physiology (Delhi, Surjeet Publications, 1982), p Jerry W. Barker, "Effects of An Isotonic and Combination Isometric Isotonic Exercise Training Program upon Push-ups Performance", Completed Research in Health, Physical Education and Recreation 11 (1968): John W, Jones. "The Effects of Repetitions on Strength Increases Produced by Repetitive resistance Exercise," Completed Recreation 7 (1965) Benjamin Waddle, "A Study Comparing the Effects of Training Programmes Using Isotonic Exercises. Isometric Exercise, and the Extra-Gerie on Cardiovascular Endurance and Muscular Strength,. Completed Research in Health, Physical Education and Recreation 10 (1967) Davidson Billys, "The Effect of Isometric Contraction and Weight Training In High Schools Boys," Completed Research in Health, Physical Education and Recreation 6 (196-1) Cotton Doyice Jennings, "Relationship of the Duration of Sustained Voluntary Isometric Contraction 10 Changes in Endurance and Strength" Completed Recreation 8 (1966) Arnold S, Nelson "A Comparison of the Effects of Maximal Eccentric and Orthodox Weight Training on Muscular Hypertrophy. Muscular Strength, and Muscular Power," completed Research in Health, Physical Education and Recreation 20 (1978). 9. H S Sodhi and L S, Sidhu, Physique and Selection of Spor1smen (Patiala Punjab), Publication House, 1984), p L. Jay Silvester, "A Comparison of the Effect of Variable Resistance and Free Weight Training Programmes on Leg Strength. Vertical Jump. and Thigh Circumference," Completed Research in Health, Physical Education and Recreation 20 (1978) Martha Stephetus, "A Study of the Effects of Isotonic and Isometric Exercise on Selected Page 120

5 Physiological Variables," Completed Recreation 8 (1966) Leon E Smith, "Effect of Muscular Strength. Tension and Relaxation Upon the Reaction Time and Speed of Movement of a Supposed Limb," Research Quarterly 35 (December. 1954) Jack A Owens. 'Effects of Variations In Hand and Foot Spacing on Movement Time and on Force of Charge," Research Quarterly 31 (March 1960) F M Herry -and D E Rogers, -Reaction Time Movement Correlations, Perceptual and Motor Skills, Research Quarterly 12 (February. 1961) 63. Page 121