Breath

Breathing is something we do every day without even thinking. A pivotal part of life and yet something that is taken for granted. Breathing is not only a portal for oxygen and carbon dioxide exchange, but also strongly influences how we feel. For example, when we are anxious or stressed, we often experience short and shallow breathing, and this is linked to activation of the sympathetic nervous system (fight or flight response). However, when we are relaxed our breathing is slower and deeper and this is linked with activation of the parasympathetic nervous system (rest and digest response). Consequently, exercises that relax the mind and body, such as yoga and meditation, often involve slow and controlled breathing. Regular practice of paced breathing has been associated with positive wellbeing (1).

Paced and focused breathing has been reported to:

  • Increase alpha brainwaves which are associated with a brain that is shifting to an idle state  (2,3)

  • Reduce feelings of depression and anxiety (4)

  • Increase levels of oxygenated blood to the brain to improve mental activities (2)

  • Reduce feelings of fatigue and increase energy levels (5)

  • Improve management of stress in daily life (6)

  • Lower levels of the stress hormone cortisol (7), which can help reduce inflammation and prevent weight gain around the midline.

  • Improve cardiovascular and respiratory functions (8-10)

  • Improve metabolic rate (10)

Living in a fast-paced world, we are constantly battling with the stress and pressure of daily life. Consequently, we are chronically activating the sympathetic nervous system, stimulating faster and more shallow breathing. Just stop and take a deep breath now. Feeling better? So simple and so effective. All our services encourage you to slow your breath and relax in some way, even if it’s just taking a long deep breath in the sauna to inhale the wonderful smell of our essential oils.

“Just stop and take a deep breath”

References:

  1. Jerath R., Crawford M. W., Barnes V. A., Harden K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Appl. Psychophysiol. Biofeedback 40, 107–115. 10.1007/s10484-015-9279-8

  2. Yu X., Fumoto M., Nakatani Y., Sekiyama T., Kikuchi H., Seki Y., et al.. (2011). Activation of the anterior prefrontal cortex and serotonergic system is associated with improvements in mood and EEG changes induced by Zen meditation practice in novices. Int. J. Psychophysiol. 80, 103–111. 10.1016/j.ijpsycho.2011.02.004

  3. Park Y. J., Park Y. B. (2012). Clinical utility of paced breathing as a concentration meditation practice. Complement. Ther. Med. 20, 393–399. 10.1016/j.ctim.2012.07.008

  4. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353.

  5. Hayama Y, Inoue T (2012) The effects of deep breathing on ‘tensione–anxiety’ and fatigue in cancer patients undergoing adjuvant chemotherapy. Complement Ther Clin Pract 18:94–98.

  6. Paul G, Elam B, Verhulst SJ (2007) A longitudinal study of students’ perceptions of using deep breathing meditation to reduce testing stresses. Teach Learn Med 19(3):287–292

  7. Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., ... & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38(3), 451-458.

  8. Mohan M, Saravanane C, Surange SG, Thombre DP, Chakrabarthy AS. Effect of yoga type breathing on heart rate and cardiac axis of normal subjects. Indian J Physiol Pharmacol 1986; 30 : 334-40.

  9. Sakakibara M, Hayano J. Effect of slowed respiration on cardiac parasympathetic response to threat. Psychosom Med 1996; 58 : 32-7.

  10. Telles S, Nagarathna R, Nagendra HR. Breathing through a particular nostril can alter metabolism and autonomic activities. Indian J Physiol Pharmacol 1994; 38 : 133-7. 3.