The practice of Mana Hā, while rooted in traditional Hawaiian wisdom, aligns with several research-based principles related to breathwork, mindfulness, and the mind-body connection. Here's a breakdown of the reasoning:
1. Diaphragmatic/Deep Breathing
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Physiological Regulation: The core of Mana Hā involves deep inhales and slow exhales. This directly corresponds to diaphragmatic or "belly breathing," which is extensively researched for its positive effects on the autonomic nervous system (ANS).
- Activation of the Parasympathetic Nervous System: Deep, slow breathing stimulates the vagus nerve, which is a major component of the parasympathetic nervous system, responsible for the "rest and digest" response. This counteracts the "fight or flight" response triggered by the sympathetic nervous system, leading to a reduction in stress hormones like cortisol, lowered heart rate, and decreased blood pressure. (Healthline, Better Health Channel, University Hospitals, Frontiers in Psychology)
- Improved Oxygenation: Consciously using the diaphragm allows for fuller lung capacity, leading to more efficient oxygen exchange and distribution of oxygen and nutrients to cells and organs. This can boost energy levels and improve overall physiological function. (Cleveland Clinic, Michigan Health Blog)
- Reduced Stress and Anxiety: Numerous studies show that diaphragmatic breathing can significantly reduce subjective feelings of stress and anxiety, and can even help manage symptoms of PTSD, generalized anxiety disorder, and panic attacks. (Healthline, Frontiers in Psychology, Priory, PMC)
2. Grounding and Connection to Nature
- Biophilia and Restorative Environments: While not as directly tied to a specific breathing mechanism, the instruction to find a comfortable place, preferably outdoors or near an open window, aligns with the concept of biophilia – the innate human tendency to connect with nature. Research suggests that exposure to natural environments can reduce stress, improve mood, and enhance cognitive function. Being barefoot on the earth ("earthing" or "grounding") is also a developing area of research, with some studies suggesting potential benefits related to inflammation and physiological processes, though more robust research is needed.
- Sensory Input and Mindfulness: Engaging with natural surroundings (fresh air, sunlight, tactile sensation of earth) can help anchor attention in the present moment, enhancing the mindfulness aspect of the practice.
3. Intention Setting
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Directing Focus and Enhancing Outcomes: Setting a clear intention ("for healing, whether for your well-being, the vitality of our planet, or the collective harmony of humanity") is a well-recognized practice in various therapeutic and mindfulness modalities.
- Cognitive Framework: Intentions act as a "psychological compass" or "cognitive framework" that guides the experience. In the context of breathwork, an intention helps to focus attention and energy towards a specific desired outcome, shifting the practice from passive to active. (Breath Gal, Odyssey PBC)
- Neuroplasticity and Subconscious Influence: During states of heightened awareness often achieved through breathwork, the brain may be more receptive to intentional focus. This can influence neural pathways and facilitate more meaningful insights, emotional release, and sustained behavioral change aligned with the intention. (Odyssey PBC)
- Mind-Body Connection: By consciously articulating an intention and linking it to the physical act of breathing, you strengthen the mind-body connection. This can lead to a more profound and directed release of emotions or thoughts that align with the intention. (Breath Gal)
4. Rhythmic Breathing and Vocalization ("Ea," "Eo")
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Rhythm and Pace of Breathing: The structured inhale, hold, and timed exhales ("Ea" for 2-3 seconds, "Eo" as a resonant response) introduce a rhythmic component to the breathing.
- Heart Rate Variability (HRV): Slow, rhythmic breathing, particularly with longer exhalations, has been shown to improve heart rate variability (HRV), a key indicator of autonomic nervous system balance and overall health. (Priory)
- Vagal Tone Enhancement: The sustained exhalation and vocalization (even if silent within oneself) can further stimulate the vagus nerve, contributing to a deeper relaxation response.
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Affirmation and Embodiment: The sounds "Ea" (life, breath, rise up) and "Eo" ("yes, here I am") serve as internal affirmations.
- Positive Self-Talk: Repeating words with specific meanings can reinforce positive beliefs and states of being. This taps into the power of language and self-suggestion to influence internal experience.
- Emotional Connection: The intentionality behind these sounds, linking them to life, presence, and a response to the universe, fosters an emotional connection that can deepen the subjective experience of the practice and its perceived benefits.
In summary, Mana Hā combines the scientifically supported benefits of deep, rhythmic breathing for physiological regulation and stress reduction with the powerful, though sometimes less quantified, aspects of intention setting, connection to nature, and the psychological impact of affirmation. This holistic approach offers a research-informed pathway to enhanced well-being.
Namaste sweet Ones & Malama Pono~
Lynette Haunani