From the moment we are born, we inhale our first breath which sustains
our life. The breath is the one constant that stays with us until we exhale for the very last time
A person will inhale and exhale approximately two hundred thousand times daily, yet never give it a second thought (Advent, 2019).
How the lungs work:
Breathing is an autonomic function controlled by the brain's respiratory centre, the medulla oblongata. (NIH, 2022).
The breathing process is a meticulously coordinated series of movements in our body. It starts with the diaphragm contracting and moving downwards, expanding the chest cavity. Simultaneously, the muscles between the ribs expand and pull the ribcage upwards and outwards, further increasing the chest cavity. When we inhale, air is drawn in through the nose or mouth, passing the trachea, and gas exchange takes place in the alveoli. With each inhalation, oxygen from the air diffuses through the thin walls of the alveoli into the surrounding capillaries, where it is picked up by red blood cells using a protein called haemoglobin. At the same time, carbon dioxide, a waste gas produced by the body's cells, is transported back to the lungs, exchanging it for oxygen during exhalation (NIH, 2022).
The Connection between Breath and Health
Of all the autonomic functions of the body, breathing is the only one that we can control. Breath affects the cardiovascular system, blood pressure, metabolism, and cellular respiration (Merschel, 2023).
Breathing can stimulate the vagus nerve and reduce stress hormones such as cortisol and adrenaline. (Berkland, 2017)
Heart Rate:
Breathing can help regulate the heart rate. For example, slow breathing can decrease blood pressure and cause heartbeats to cluster during inhalation. Breathing can also change the heart rhythm, (Frontier, 2023) and some experiments have shown that contracting abdominal muscles while breathing can cause short-term cardiac arrest (PubM, 2012).
The Vagus Nerve
The vagus nerve, also known as cranial nerve X, is a complex and important part of the nervous system. It is the longest of the cranial nerves, extending from the brainstem down to the abdomen, and it has multiple branches that reach various organs, including the heart, lungs, and digestive tract. The vagus nerve plays a crucial role in regulating many bodily functions, such as heart rate, breathing, and digestion, as well as influencing the body's immune response. Furthermore, this nerve is a key component of the parasympathetic nervous system, which is responsible for the body's "rest and digest" functions. In times of stress, the vagus nerve can be affected by changes in breathing patterns, as stress often leads to shallow breathing, which can disrupt the normal function of this important nerve. While most of the activities regulated by the vagus nerve are involuntary, we do have some degree of control over our breathing, which can indirectly influence the function of this vital cranial nerve. (Wikipedia, 2024).
Parasympathetic vs Sympathetic Nervous System
The parasympathetic nervous system and the sympathetic nervous system have opposite roles. The sympathetic nervous system puts the body's systems on alert, while the parasympathetic nervous system relaxes the body's systems. Both autonomic systems work together to support homeostasis (Cleveland, 2022).
The parasympathetic nervous system, which is part of the autonomic nervous system, helps to control your body's response during times of rest. When stimulated, it can have the following effects:
Eyes: The pupils constrict to limit how much light can enter the eyes, make changes that improve close-up vision, and cause tear production in the eyes
Nose and Mouth: It makes glands in your mouth produce saliva and glands in your nose produce mucus. "This can be helpful for digestion and breathing during times of rest."
Lungs: It relaxes airway muscles and reduces the workload on your lungs during rest.
Heart: It reduces your heart rate and the force with which your heart pumps.
Digestive tract: It increases your rate of digestion and redirects energy to aid in food digestion. It also signals your pancreas to produce and release insulin, aiding your body in converting sugars into a usable form for your cells.
Waste removal: It relaxes the muscles of the bladder and bowel.
Reproductive system: It manages some of the body's sexual functions, including feeling aroused and secreting fluids that provide lubrication during sex.
The sympathetic Nervous system
The sympathetic nervous system is part of the autonomic nervous system and handles responding to dangerous or stressful situations. When activated, it speeds up the heart rate and increases blood flow to areas of the body needing more oxygen. This system controls the fight or flight response and affects the following:
Eyes: Dilates pupils to improve vision in low-light conditions.
Heart: Increases heart rate to enhance oxygen delivery to the body.
Lungs: Relaxes airway muscles to improve oxygen intake.
Digestive tract: Digestion slows down to divert energy to other areas of the body.
Liver: Activates energy stores for quick use.
These effects enhance vision, reflexes, endurance, and strength, helping in situations requiring quick thinking or action. The sympathetic nervous system can also be activated during strain, stress, exercise, or illness (Cleveland, 2022).
Anatomy
The autonomic nervous system is a crucial part of the overall nervous system, which includes two main subsystems. The central nervous system (CNS) encompasses the brain, retina, eyes, and spinal cord, while the peripheral nervous system encompasses all other parts of the nervous system outside the brain (Loewy, 2024).
The peripheral nervous system has two subsystems: the somatic nervous system, which includes muscles under conscious control and sensory nerves carrying information such as sound, touch, smell, and taste, and the autonomic nervous system, which connects the brain to internal organs.
The autonomic nervous system extends throughout the head and body, with some nerves originating directly from the brain and others from the spinal cord. Four of the twelve cranial nerves are involved in the autonomic nervous system, managing functions such as pupil dilation, eye focusing, tears, nasal and oral secretions, and the functioning of organs in the chest and stomach.
The autonomic nervous system controls essential bodily functions such as heart rate, lung function, digestion, and urinary system function using many of the thirty-one spinal nerves. The hypothalamus, found in the brain, is responsible for regulating these autonomic functions (Loewy, 2024).
The Stress Response
The stress response is started in the brain and involves various physiological processes. When we meet danger or stress, sensory information is sent to the amygdala, which plays a critical role in emotional processing. The amygdala then communicates a distress signal to the hypothalamus, the brain's command centre. The hypothalamus, in turn, activates the autonomic nervous system, specifically the sympathetic nervous system by signalling the adrenal glands to release the hormone epinephrine (adrenaline) into the bloodstream. This hormone induces several physical changes, such as increased heart rate, blood pressure, respiration, and the release of glucose and fats to provide energy to the cells (NIH, 2024).
Following the first surge of epinephrine, the hypothalamus triggers the second part of the stress response system, known as the HPA axis. This involves the release of corticotropin-releasing hormone (CRH) from the hypothalamus, which then signals the pituitary gland to release adrenocorticotropic hormone (ACTH) which "Stress can stimulate the adrenal glands to release cortisol into the bloodstream. Prolonged exposure to cortisol can lead to various health issues, including elevated blood sugar levels, which may contribute to the development of Type 2 diabetes. It can also lead to fatigue, pain, weakened immunity, increased risk of cancer, autoimmune disorders, and allergies.” (NIH,2024).
Mindful Breathing Benefits
Understanding the profound impact of deep breathing and mindfulness on our well-being is crucial. When we engage in deep conscious breathing, we tap into its powerful ability to bring a profound sense of calm to our entire nervous system. This process directly influences the Vagus nerve, then activates the parasympathetic nervous system and guides our body back to a state of tranquillity. Going beyond mere mental calmness, deep breathing boasts remarkable benefits for our physical well-being, such as slowing the heart rate, decreasing blood pressure, and enhancing overall mental clarity (Bergland, 2017).
Immunity
The way we breathe can affect our body's ability to fight off infections. As reported by the Centers for Disease Control, approximately 13 per cent of the U.S. population will contract the influenza virus, leading to substantial economic impacts through lost workdays and wages. Viruses are more likely to thrive in low-oxygen environments, and by contrast, they cannot survive in areas with high oxygen levels. Practicing mindful deep breathing techniques can help us regulate our breathing, increase the oxygen levels in our bodies, and boost our immunity.
Improved mood
Furthermore, deep breathing serves as a potent tool for stress reduction, effectively prompting the body's relaxation response and contributing to the lowering of cortisol levels – the stress hormone. By soothing both the body and mind, deep breathing becomes a formidable weapon against anxiety and intrusive thoughts. Not limited to mental effects, deep breathing has a noteworthy impact on our mood as well. It fuels the release of endorphins, our body's natural feel-good hormones, resulting in an elevated mood and an overall sense of well-being (Bergland, 2017).
Improved focus and coordination
In addition, practising deep breathing encourages mindfulness and present-moment awareness, which significantly enhances our ability to focus and coordinate our actions. This immersive experience allows us to tap into a heightened state of awareness, fostering a clear and focused mind (Berkland, 2017).
Pain management
Deep breathing techniques can effectively alleviate muscle tension, a major contributor to pain. Additionally, focusing on the breath and being mindful of its rhythm can play a pivotal role in calming the mind and the nervous system (Berkland, 2017).
Improved sleep
Finally, incorporating deep breathing techniques before bedtime may prove to be invaluable for calming the mind, slowing down racing thoughts, and relaxing the body, ultimately paving the way for a more profound and restorative night's sleep (Berkland, 2017).
The history of mindful breathing
For millennia, across diverse cultures, the practice of breathwork has held profound significance. From the ancient yogic traditions of India to the Shamanic rituals of South America and the teachings of Taoism in China, the art of regulating one's breath has been deeply interwoven into humanity's quest for equilibrium, inner tranquillity, and spiritual awakening.
Breathwork is an ancient tradition that has evolved significantly (Salvs, 2017).
At a monastery found in Punakha Dzong, adolescent monks, some as young as 10 years of age, oversee instructing children as young as 5 years old on the technique of controlled breathing. Notably, this serves as one of the very first teachings. When questioned about the rationale behind this practice, the 10-year-old monk offered a poignant response (Shetty, 2020).
“Because the only thing that stays with you from the moment you are born is your breath. All your friends, your family, the country you live in, all of that can change, the one thing that stays with you is your breath.” (“Think Like a Monk Quotes by Jay Shetty - Goodreads”)
“When you get stressed- what changes?
Your breath, right?
When you get angry-what changes?
Your breath.
We experience every emotion with the change of breath.
When you learn to navigate and manage your breath, you can navigate any situation in life.” (Shetty, 2020).
Traditional Chinese Medicine
Throughout history, various cultures have recognized the immense importance of breath for supporting overall well-being. The healing and revitalizing effects of breath on both physical and emotional health have been integral to Eastern traditions, and these principles are increasingly gaining recognition in Western approaches.
For thousands of years, Traditional Chinese Medicine (TCM) has emphasized the crucial role of breathing in sustaining and supporting overall health. TCM acknowledges that breath serves as the vital intersection between the mind and the body, as eloquently expressed by Thich Nhat Hanh. In TCM, breath is referred to as "Qi," which flows through the body via pathways known as meridians and connects with the organs, channels, and emotions. "Qi" is present in all living organisms, connecting the seen and unseen world around us.
TCM has always recognized that emotions can cause disease long before the West acknowledged the connection. Mindful breathing grants more control over our thoughts and emotions thus decreasing illness.
Stressful situations can arise, affecting the breath and disrupting the internal flow of Qi. This can lead to physiological responses that affect our physical well-being and emotional health (Medicine, 2024).
In ancient China, breathwork played a significant role in Taoist traditions, particularly through practices such as Qigong and Tai Chi. These disciplines looked to promote overall well-being, energy flow, and longevity by incorporating specific breathing techniques to create a harmonious connection between the mind and body (Egberts, 2023).
Qigong, with its rich history of over 2500 years, is deeply rooted in traditional Chinese medicine and philosophy, encompassing a wide array of posture variations. Notably, in the 1980s, the National Sports Committee of the People's Republic of China developed a standardized sequence of 18 postures known as Tai Chi Qigong exercises to enhance health and well-being nationwide (Colón, 2024).
Emphasizing meditative practice, Qigong combines gentle, slow movements with synchronized breathing. Moreover, it employs sound and self-massage techniques. Contemporary Qigong is a comprehensive assimilation of the ancient Chinese meditative practice of Xing qi, which focuses on circulating Qi (Wikipedia, 2024).
Central to Qigong is the concept of Qi, reflecting the belief that life force flows through the body. It is understood that if Qi becomes stagnant, blocked, or flows too rapidly, it can lead to health issues. Thus, Qigong aims to restore balance to the body by addressing these Qi imbalances.
The health benefits of Qi gong include.
Reduced pain
A study from 2019 followed seventy-two office workers suffering from lower back pain, half of the group practised Qi gong for 6 weeks, and the other half of the group did not, compared to the control group the Qi gong participants reported a reduction in low back pain.
Promoting fitness and flexibility
Baduanjin is a form of traditional Chinese Qigong practice that emphasizes body postures and gentle, flowing movements. In a comprehensive review conducted in 2016, researchers examined the potential benefits of this practice on flexibility and overall fitness. The findings revealed compelling evidence that Baduanjin Qigong can lead to improvements in balance, hand grip strength, torso flexibility, blood pressure regulation, and resting heart rate. Importantly, these effects were seen across diverse age groups, encompassing both younger and older participants (Science Direct, 2022).
Supporting Respiratory Health
In a comprehensive 2020 research paper, the authors argue that Qigong, renowned for its ancient healing and meditative practices, holds the potential to serve as a complementary therapy for older adults, effectively reducing the risk of contracting COVID-19. The research highlights the possibility that Qigong's breathing techniques may play a role in stress reduction, strengthening of respiratory muscles, reduction of inflammation, and support for the immune system. Furthermore, the study suggests that Qigong may aid in the rehabilitation of adults who are recovering from the effects of COVID-19 (NCBI,2020).
Improved quality of life following cancer diagnosis
After a cancer diagnosis, it is important to focus on improving the quality of life. A comprehensive review and meta-analysis conducted in 2017 explored the benefits of Tai Chi and Qigong for cancer survivors. This analysis included twenty-two in-depth studies with a total of 1200 participants. The results highlighted the positive impact of both practices on the quality of life for cancer survivors. The study also found strong links between practising Tai Chi and Qigong and notable enhancements in overall mood, reduced fatigue, and improved management of sleep-related issues (NCBI, 2017).
Benefits for Mental Health
Through the regular practice of Qigong, individuals can cultivate a harmonious state of mind and body by engaging in gentle, flowing movements, regulating their breath, and immersing themselves in meditative practices. This integrated approach serves to alleviate anxiety, lessen stress, and foster a heightened sense of mindfulness. Additionally, Qigong stimulates the parasympathetic nervous system, guiding individuals away from the instinctual fight or flight response, which has the potential to offer relief for mental health disorders (Medical News Today, 2021).
Acupuncture
Under the ancient practice of acupuncture, it has been discovered that it has a remarkable ability to influence the autonomic nervous system. This effect is particularly noteworthy as it helps to return both the body and mind to a state of relaxation by slowing down the heart rate and regulating breathing. Multiple rigorous studies have confirmed the significant impact of acupuncture on the autonomic nervous system, with particular emphasis on its influence on heart rate variability (HRV), a crucial marker of autonomic activity.
In a systematic review conducted in 2023, a comprehensive assessment was made of evidence from randomized controlled trials (RCTs) to investigate the effect of acupuncture on HRV as compared to placebo methods. The review encompassed an extensive search across EMBASE, PubMed, The Cochrane Library, Web of Science, and Scopus electronic databases, scanning research up until September 9, 2020. The focus was on RCTs involving human subjects who were treated with needle acupuncture using specific acupoints on the body, without any form of electronic stimulation (NIH,2014).
A total of 1698 potentially relevant articles were found, leading to the inclusion of 9 RCTs. The later statistical analysis of the available data highlighted significant changes in high-frequency and high-frequency/low-frequency values in the verum group, while no significant alterations were observed in these parameters within the Sham group.
The conclusion drawn from this insightful meta-analysis shows that authentic acupuncture boasts superior effects over placebo acupuncture by enhancing parasympathetic tone. These findings suggest that acupuncture has the potential to improve physical well-being through its impact on the autonomic nervous system (NIH,2014).
Summary
Breath, an often overlooked yet essential function, has a profound influence on both the body and mind. Its remarkable effects have been meticulously documented in texts spanning thousands of years. Consider how, if we were to be educated from a tender age in the art of mastering our breath, a remarkable transformation could take place. It could potentially eradicate a multitude of the prevalent illnesses that plague today's society. We might see a noticeable decrease in mental health issues, physical pain, type 2 diabetes, and heart conditions, as we become acutely attuned to every breath. This heightened awareness would, in turn, empower us to meticulously govern our thoughts, decisions, and actions, shaping the course of our lives.
References
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