Did you know that your breathing affects your overall health and your brain?
Improper or dysfunctional breathing can contribute to a wide range of issues, from muscle problems and respiratory challenges to cardiovascular, blood vessels, nervous system, gut, and brain-related concerns. Today, let’s talk about the importance of proper breathing techniques, particularly the benefits of slow breathing.
The Biochemical Aspect of Breathing
Our bodies need a good balance of oxygen and carbon dioxide in the blood to stay healthy. Achieving this balance involves deep breathing, movement, and control breathing.
Deep breathing, often referred to as “belly breathing,” involves a relaxed, quiet, deep breath through the nose, allowing the diaphragm to expand and the abdomen to rise. Then, exhale slowly through your nose, focusing on the process. This kind of breathing helps keep the right levels of oxygen and carbon dioxide in our body.
Another important factor is the role of movement and exercise. Interestingly, research shows that just 50 years ago, the average adult exercised for around 4 hours per day. Nowadays, less than 5% of adults engage in even 30 minutes of exercise per day. This dramatic decrease in physical activity has significant implications for our breathing patterns and overall health.
Controlled breathing, with a focus on maintaining a rate of 5-6 breaths per minute, is also crucial. Overbreathing, or hyperventilating, can disrupt the necessary balance of oxygen and carbon dioxide, leading to a host of issues. Certain occupations, such as retail, sales, telemarketing, and teaching, where individuals engage in prolonged periods of talking, can promote this type of dysfunctional breathing pattern.
The Biomechanical Aspect of Breathing
The mechanical, or biomechanical aspect of breathing involves the proper functioning of the diaphragm, abdominal muscles, rib cage, and overall posture. Our diaphragm, the main muscle for breathing, needs support from other muscles and the spine to work properly.
Maintaining good posture, with an erect spine and open chest, is essential for allowing the diaphragm to expand and contract freely. Slouching can make it harder to breathe well and lead to other health issues.
The Psychological Aspect of Breathing
The psychological component of breathing is often overlooked, but it plays a role in our breathing patterns. Our emotions, feelings, and even imagined scenarios can affect how we breathe as well. Anxiety, for example, can trigger rapid, shallow breathing, while relaxation techniques like meditation can encourage slow, deep breathing.
Interestingly, the connection between breathing and the parasympathetic nervous system is well-established. By consciously slowing down our breathing and entering a more relaxed state, we can activate the parasympathetic response, which helps to lower blood pressure and reduce stress.
Why Nose Breathing Matters
One of the key aspects of proper breathing that I want to emphasize is the importance of breathing through the nose, rather than the mouth. The nose is designed to filter, warm, and humidify the air before it enters the lungs, providing numerous benefits.
Nose breathing helps to remove allergens, pathogens, and other harmful particles from the air, reducing the risk of respiratory infections and other issues. It also warms the air, preventing the lungs from being exposed to cold air, and adds moisture to the air, maintaining a healthy respiratory system.
Nose breathing also facilitates the production of nitric oxide, a compound with powerful antiviral, antibacterial, and anti-inflammatory properties. Nitric oxide also helps dilate blood vessels, improving blood flow and lowering blood pressure.
For these reasons, it’s recommended to keep your mouth closed and breathe through your nose whenever possible, even during exercise (unless you’re experiencing significant nasal congestion).
Making Slow Breathing a Habit
If you’re interested in incorporating slow breathing techniques into your life, start slowly and gradually. Sudden changes can be uncomfortable, especially if you have pre-existing conditions like asthma, COPD, or anxiety.
Begin by simply paying attention to your breathing throughout the day, noticing your natural breathing patterns. Then, try to consciously slow down your breathing, aiming for 5–6 breaths per minute. You can also experiment with techniques like holding your breath for a brief period or exhaling for longer than you inhale.
Remember, the goal is not to force or strain your breathing, but to find a comfortable, relaxed rhythm that allows your body to balance of oxygen and carbon dioxide. Experiment with techniques like holding your breath briefly or exhaling longer than you inhale. With consistent practice, you’ll start to notice the benefits of slow breathing, from improved focus and reduced stress to better cardiovascular health.
Join us!
If you want to learn more about slow breathing, I invite you to join our Facebook groups, “Keep Your Brain Sharp Community” and “Keep Your Brain Sharp Partners.” In the coming months, we’ll be exploring this topic in more detail, providing practical tips and insights to help you master the art of proper breathing.