Take a BREATH

Breathe deeply for a clear head and whole-body health

WHAT HAPPENS TO THAT DEEP BREATH?

That breath feeds life-giving oxygen to every cell in your body. When you inhale, the air that enters your nose (ideally) travels down the pharynx, larynx, and trachea, all the way to the structures in your lungs called bronchi, which branch into bronchioles.

Along the way, your nose’s blood vessels warm the air; mucus along the way moistens the air for better gas exchange; and your nose hairs, mucus, and cilia (hair-like projections on the surface of your cells) in the trachea clean it up.

From the lungs, oxygen is diffused into the blood and transported throughout the body with each beat of your heart. The carbon dioxide waste from the many chemical processes involved in this gas exchange is diffused into the blood, then back to the lungs, which expel it as you breathe out.

IS THERE A RIGHT WAY TO BREATHE?

We mostly inhale and exhale through the nose. Most of us breathe in a shallow way, without engaging the diaphragm, which is an essential participant in the breathing process. When engaged properly, the diaphragm helps the respiratory system, as well as the cardiovascular, gastrointestinal, and nervous systems, and, of course, the brain.

“Most of us don’t experience the full capacity of what is available to us in our body’s breath,” says breathing coach Alisa Kort, founder and director of Breathexperience Canada. That is not conducive to ease and relaxation, she explains, or having a better sense of oneself.

Cue in that open-window breathing, or a deep sigh that you engage in. That’s what you’re after, says Kort. “Becoming aware of our own habitual breathing gives us the choice to breathe better, which ultimately translates into better health,” she adds.

Breath And The Brain

Breathing and relaxation go hand in hand. With deeper breaths, your parasympathetic nervous system (known as “rest and digest”) takes over. Heart rate and blood pressure go down, as well as your levels of cortisol (otherwise known as the stress hormone).

High stress engages the sympathetic nervous system (“fight or flight”). Breathing, heart rate, and blood pressure go up and stress hormones flood your body. When the stressor is gone, the parasympathetic system helps restore the peace, unless the body stays in a state of permanent stress. That’s when intentional deep breathing can help.

By consciously slowing down our breathing, we engage the parasympathetic “brake,” which lowers blood pressure and reduces cortisol levels.

Breathing Tips To Calm Stress

“There is no one-size-fits-all,” says Kort, “because every breath is different from the next, but everyone will notice positive changes very soon after they start experiencing the sensation of their breath movement.”

Slow your breathing. Aim for six to 10 breaths a minute, ideally breathing in through the nose. You’ll feel calmer with lower blood pressure and heart rate, and your sleep and ability to manage stress will improve.

Try yoga. Through rhythmic breathing and meditation, yoga can have a positive effect on the amygdala (emotion centre), hippocampus (memory centre), and prefrontal cortex (personality centre). Sustained yoga breathing has also been found to improve cardiovascular disease and respiratory issues, such as asthma, and help people diagnosed with diabetes.