The concentration of serum lipids in Zen monks and control males in Japan

Religiosity and spirituality and the intake of fruit, vegetable, and fat: a systematic review

Objectives. To systematically review articles investigating the relationship between religion and spirituality (R/S) and fruit, vegetable, and fat intake. Methods. PubMed, CINAHL, and PsycInfo were searched for studies published in English prior to March 2013. The studies were divided into two categories: denominational studies and degree of R/S studies. The degree of R/S studies was further analyzed to (1) determine the categories of R/S measures and their relationship with fruit, vegetable, and fat intake, (2) evaluate the quality of the R/S measures and the research design, and (3) determine the categories of reported relationship. Results. Thirty-nine studies were identified. There were 14 denominational studies and 21 degree of R/S studies, and 4 studies were a combination of both. Only 20% of the studies reported validity and 52% reported reliability of the R/S measures used. All studies were cross-sectional, and only one attempted mediation analysis. Most studies showed a positive association with fruit and vegetable intake and a mixed association with fat intake. Conclusion. The positive association between R/S and fruit and vegetable intake may be one possible link between R/S and positive health outcome. However, the association with fat intake was mixed, and recommendations for future research are made.

Diaphragmatic breathing reduces exercise-induced oxidative stress

Diaphragmatic breathing is relaxing and therapeutic, reduces stress, and is a fundamental procedure of Pranayama Yoga, Zen, transcendental meditation and other meditation practices. Analysis of oxidative stress levels in people who meditate indicated that meditation correlates with lower oxidative stress levels, lower cortisol levels and higher melatonin levels. It is known that cortisol inhibits enzymes responsible for the antioxidant activity of cells and that melatonin is a strong antioxidant; therefore, in this study, we investigated the effects of diaphragmatic breathing on exercise-induced oxidative stress and the putative role of cortisol and melatonin hormones in this stress pathway. We monitored 16 athletes during an exhaustive training session. After the exercise, athletes were divided in two equivalent groups of eight subjects. Subjects of the studied group spent 1 h relaxing performing diaphragmatic breathing and concentrating on their breath in a quiet place. The other eight subjects, representing the control group, spent the same time sitting in an equivalent quite place. Results demonstrate that relaxation induced by diaphragmatic breathing increases the antioxidant defense status in athletes after exhaustive exercise. These effects correlate with the concomitant decrease in cortisol and the increase in melatonin. The consequence is a lower level of oxidative stress, which suggests that an appropriate diaphragmatic breathing could protect athletes from long-term adverse effects of free radicals.

Effect of Zen Meditation on serum nitric oxide activity and lipid peroxidation

This study was designed to investigate the effect of Zen Meditation on serum nitric oxide activity (NO) and oxidative stress (lipid peroxidation). The experimental group included 20 subjects who had practiced the Zen Meditation program in Meditation Center located in Seoul, South Korea. The control group included 20 subjects who did not practice any formal stress management technique and were age and sex matched with experimental group. To provide an assessment of nitric oxide production, the serum level of nitrate/nitrite was determined using the Griess reagent. Malondialdehyde (MDA) concentration was measured as a convenient index of lipid peroxidation by thiobarbituric acid (TBA) method. Meditation group showed a significant higher level of serum nitrate+nitrite concentration and a significant reduced level of serum malondialdehyde (MDA) than control group. A comprehensive randomized controlled trial should be performed to prove the causal relationship between meditation and level of nitric oxide or oxidative stress in reducing cardiovascular risk factors.

Zazen and cardiac variability

OBJECTIVE

This study examined the effects of "tanden breathing" by Zen practitioners on cardiac variability. Tanden breathing involves slow breathing into the lower abdomen.

METHODS

Eleven Zen practitioners, six Rinzai and five Soto, were each studied during 20 minutes of tanden breathing, preceded and followed by 5-minute periods of quiet sitting. During this time, we measured heart rate and respiration rate.

RESULTS

For most subjects, respiration rates fell to within the frequency range of 0.05 to 0.15 Hz during tanden breathing. Heart rate variability significantly increased within this low-frequency range but decreased in the high-frequency range (0.14-0.4 Hz), reflecting a shift of respiratory sinus arrhythmia from high-frequency to slower waves. Rinzai practitioners breathed at a slower rate and showed a higher amplitude of low-frequency heart rate waves than observed among Soto Zen participants. One Rinzai master breathed approximately once per minute and showed an increase in very-low-frequency waves (<0.05 Hz). Total amplitude of heart rate oscillations (across frequency spectra) also increased. More experienced Zen practitioners had frequent heart rhythm irregularities during and after the nadir of heart rate oscillations (ie, during inhalation).

CONCLUSIONS

These data are consistent with the theory that increased oscillation amplitude during slow breathing is caused by resonance between cardiac variability caused by respiration and that produced by physiological processes underlying slower rhythms. The rhythm irregularities during inhalation may be related to inhibition of vagal modulation during the cardioacceleratory phase. It is not known whether they reflect cardiopathology.