The Power of Slow, Deep Breathing.
The art of slow, deep breathing has been celebrated in diverse cultures for centuries. Nowadays, disciplines such as meditation, breathwork, and somatic therapy have brought this ancient wisdom into the realm of scientific exploration. These practices, through their profound effects on our mind and body, can contribute significantly to our mental wellbeing.
The Pivotal Role of Breathing
Breathing, particularly slow and deep breathing, plays a crucial role in our body's functions. It's more than just a simple exchange of oxygen and carbon dioxide. It can stimulate the vagus nerve, a key component of our parasympathetic nervous system, associated with relaxation and recuperation. (1)
Stimulating the Vagus Nerve
When the vagus nerve is stimulated, it releases neurotransmitters such as acetylcholine. These neurotransmitters slow the heart rate and promote feelings of calm and relaxation. They also help inhibit the effects of the sympathetic nervous system, our body's 'fight or flight' response system, aiding us in managing stress more effectively. (2)
Deep Breathing and the Brain
The vagus nerve doesn't just work on its own. It sends signals directly to our brain, particularly to areas like the locus coeruleus, the main site for the production of norepinephrine, a neurotransmitter that plays a crucial role in attention and focus. (3)
Additionally, the vagus nerve projects to the amygdala (responsible for processing emotions) and the frontal lobes (involved in decision-making and social behavior). Through these pathways, the vagus nerve helps modulate our body's stress response, fostering a sense of calm. (4)
Impacting Higher Cognitive Functions
Our frontal lobes oversee critical higher cognitive functions, such as decision-making, problem-solving, and emotional regulation. The calming effect induced by deep, slow breathing enables these cognitive processes to occur more effectively, reducing anxiety and promoting a more thoughtful, less reactive state of mind. (5)
The Link to Mental Wellbeing
In summary, the link between slow, deep breathing and its calming effect lies primarily in the stimulation of the vagus nerve. This stimulation and the resulting neurochemical responses contribute to an overall sense of calm and wellbeing.
Practices like meditation, breathwork, and somatic therapy leverage this powerful mind-body connection. By incorporating these into your routine, you could harness the benefits of deep, slow breathing - from reduced anxiety to improved focus. So, next time you find yourself in a stressful situation, remember to take a deep, slow breath. It's more powerful than you might think!
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Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309.
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in psychiatry, 9, 44.
Samuels, E. R., & Szabadi, E. (2008). Functional neuroanatomy of the noradrenergic locus coeruleus: its roles in the regulation of arousal and autonomic function part II: physiological and pharmacological manipulations and pathological alterations of locus coeruleus activity in humans. Current neuropharmacology, 6(3), 254-285.
Craig, A. D. (2009). Emotional moments across time: a possible neural basis for time perception in the anterior insula. Philosophical Transactions of the Royal Society B: Biological Sciences, 364(1525), 1933-1942.
Bechara, A., & Damasio, H. (2005). The somatic marker hypothesis: A neural theory of economic decision. Games and Economic Behavior, 52(2), 336-372.
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