On Breathing, Health and Wellbeing
Jessica Chang, MHC-LP.
Breathing is an automatic process that requires no thought - but with intentional focus on breathing, you can impact your physical and mental health.
Breath, Heart, and Brain Systems
The primary role of breathing is to absorb oxygen and expel carbon dioxide through the movement of the lungs, but breathing is not just about lungs and oxygen. Breathing also involves the nervous and cardiovascular systems and influences the amount of blood pumped from our hearts.
Breathing and heart rate are regulated by the same parts of the brain, and each is in communication to work in sync. When we inhale, our lungs expand, the pressure on our heart and blood vessels changes, our sensory nerves are stimulated, and results in how hard we breathe. For example, the sympathetic nervous system is responsible for activating our “fight or flight” response upon perceived threat. Along with increased heart rate, sweaty palms, and muscle tension, we breathe faster, blood rushes to our muscles, and our body braces for action. Alternatively, the parasympathetic nervous system is involved in the “rest and digest” response. When we feel relaxed, heart rate decreases, our breath is slower, blood vessels dilate, and more blood flow is directed to the gut to help with digestion. Not only is our breathing affected by these systems, but by consciously controlling our breathing, these systems can be manipulated, and health benefits can be gained.
Health benefits and physiological responses from controlled breathing include:
Lowered blood pressure and heart rate
Reduced levels of stress hormones in the blood and related health benefits
Reduced anxiety and depression
Pain control through mitigating threat response to pain
Reduced lactic acid build-up in muscle tissue
Balanced levels of oxygen and carbon dioxide in the blood
Improved immune system functioning
Improved blood glucose levels
Increased physical energy
Increased feelings of calm and wellbeing
Breathing and Breath Control
Research indicates that controlled breathing can activate the “rest and digest” response (parasympathetic nervous system) by stimulating the vagus nerve, a cranial nerve that connects the brain to other parts of the body and sends signals to organs like the heart, lungs, and stomach. A typical anxious person may take small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs, disrupting the balance of gases in the body. Shallow over-breathing (hyperventilation) can lengthen feelings of anxiety by making physical symptoms of stress worse. A typical relaxed person may breathe through their nose in a slow, even, and gentle way. By practicing controlling your breath, you can begin to create a more relaxed state of your own.
Some practices involving breath control include yoga, taichi, and various forms of meditation. Breath control can also be exercised on its own as well as incorporated with mindfulness and grounding techniques. It is important to note that focusing on one’s breath can bring up anxiety and induce feelings of panic for some people. If this is the case, listen to your body and do not force yourself to continue practices that do not feel good to you.
Common controlled breathing exercises and how it works
7-8 breathing (to help fall asleep): exhaling for longer than you inhale helps to activate the vagus nerve and parasympathetic nervous system
Pursed-lip breathing (for on-the-go stress management and those who have trouble holding their breath): pursing your lips, like drinking through a straw, creates pressure that opens the airways a bit, and elongated exhale contributes towards circulation of unexchanged gas in the lungs with fresh air
Box breathing (when needing to stay calm, focused, and alert): holding your breath temporarily increases the carbon dioxide level in your bloodstream, which decreases your heart rate, activating the parasympathetic nervous system
Diaphragmatic breathing (if focusing on airflow is anxiety-inducing): moves focus away from internal pathways and systems and further outwards towards one’s hands and abdomen
Final Thoughts
Breath is incredibly powerful and unique in its automatic and controllable nature. The way various systems and organs function together within the body is made by design and is such a wonder. If you are just getting started with practicing breathwork and controlled breathing, take your time. Start exercises with no more than 3-5 breath cycles and always listen to your body. If you become lightheaded, consider adjusting the number of breath cycles and pace of breathing, or take a break. It may be helpful to have a professional or someone guide you through these practices and to help find exercises that work for you.
Sources:
Breathing to reduce stress. Better Health Channel (State Government of Victoria).
Merschel, M. (2023). It’s not just inspiration – careful breathing can help your health. American Heart Association News.