Breathing Exercises

Breathing Exercises

Effect of BREATHING EXERCISES on Health

The beneficial effect of breathing exercises on the health is very complex. Breathing control is part of many other techniques including qi gong, taichi, yoga, freediving, cold baths (e.g. Wim Hof method) and others.

Breathing exercises have an impact on the stabilization of the postural musculoskeletal system, enhance oxygenation/perfusion of the inner organs and especially contribute to harmonization of the vegetative nervous system (VNS).

The Vegetative Nervous System (also called autonomic nervous system (ANS)) controls body’s involuntary functions and influences activity of internal organs. VNS has 2 components: SNS and PNS (sympathetic/parasympathetic nervous system):

  • The Sympathetic Nervous System (SNS) supports action, mode of the “fight and flight” and is active in situations of stress and anxiety
  • The Parasympathetic Nervous System (PNS) is prevalent in states of repose, digestion, sleep or sex and is important for restoration and relaxation

The Vagus nerve makes part of the PNS and interconnects inner organs with the brain. It also contributes in the immune function and anti-inflammatory activity in the body. Beside others, vagal nerve is stimulated through the stretch receptors in the lungs and by movements of diaphragm during deep breathing.

Vagus nerve theory within breathing techniques:

Breathing techniques stimulate baroreceptors within the vasculature, which influence the heart rate variability (HRV). Heart rate variability is relatied to well-functioning adaptability of the circulatory system to external stimuli and corresponds with better general health condition.

  • Some studies presented that slow deep breathing 0,1 Hz (= 6/min) lowers trigger threshold for the HRV reflex causing slower heart rate, lower SNS and higher PNS activity (Sympathetic/Parasympathetic nervous system)
  • Vagal nerve stimulation has an effect on the central autonomous network (prefrontal cortex, limbic system) which leads to decreased emotional over-reactivity, significant antidepressant and anxiolytic effect, and enhanced cognitive control and attentivity.
  • Regular breathing exercises lead to structural modulation of the Central Nervous System (CNS) structures including the prefrontal cortex and limbic area, which are responsible for the emotional balance.

Breathing exercises also provide a direct inhibitory effect on the stress-hormone cortisol levels, which further impacts regulation of the hypothalamic-pituitary-adrenal axis (responsible e.g., for metabolism and immunomodulation). This explains better immune condition in practitioners of breathing exercises.

Further examples of the benefits of breathing techniques on a diversity of health disorders:

  • GERD (gastro esophageal reflux disease): improvement through strengthening of the diaphragmatic muscles/ lower esophageal sphincter
  • Asthma and COPD (Chronic obstructive pulmonary disease): improving of the pulmonary functions (strengthening of the muscles, better elasticity of the lung tissue), bronchodilation (probably due to enhanced CO2 blood levels in slow breathing), better physical fitness and subjective perception of the symptoms.
  • Airways, sinusitis: “humming breathing” technique enhances nitrous oxide (NO) release from the paranasal cavities up to 15-fold compared to steady state, resulting in improved sinus ostial patency.
  • Cardiovascular functions: general correction of chronic hypertension and other risk factors for a heart disease. Controlled slow deep diaphragmatic breathing (4-6/min) causes a significant decrease in HR (heart rate) and systolic blood pressure – mostly because of vagal modulation of the sympathetic activity.
  • Internal organs: slow deep diaphragmatic breathing with activation of the abdominal muscles significantly improves perfusion, oxygenation and lymphatic drainage of internal organs, which is an important preventive factor of chronic disease and inflammation.
  • Low back pain: significant releasing effect (strengthening of the deep stabilization system)
  • Anxiety and depression: due to pronounced regulation of the stress axis, regular breathing exercises are reported to cause significant improvement of the stress-hormone related psychiatric disorders.
  • Cognitive functions and attentivity: improvement due to parasympathetic predominance and better brain perfusion in the context of brain vessels vasodilation caused by higher CO2 levels. During breath holding pauses, EEG theta brain activity (responsible for alertness, attention, cognition, e.g.) is also increased.

Author of the review: Kristina Höschlová

One of the commonly practiced breathing exercises is ALTERNATE NOSTRIL BREATHING

Alternate Nostril Breathing (Anuloma Viloma Pranayama in Sanskrit) originates in the Ayurvedic medicinal tradition. 

During this exercise practitioner plugs one nostril using the other one for inhalation and/or exhalation. There are diverse forms of this technique: exclusive right nostril breathing, left nostril breathing or alternate breathing (left inhaling, right exhaling and vice versa).

Patency of each nostril also alternates during the day unconsciously because of transient congestion of the intranasal erectile tissue. It means, airflow is stronger in one nostril than in the other one and this condition changes periodically. It has been observed that nasal cycle correlates with the activity of the autonomic nervous system, physical activity, position of the body and with health condition of the individuals.

Other studies demonstrated that each nostril is related to its contra-lateral brain hemisphere as well as to one part of the autonomic nervous system.

These papers point out that using exclusive right nostril breathing stimulates left-brain functions such as verbal abilities, whereas left nostril breathing corresponds to the right-brain abilities, including spatial and emotional memory.

Exclusive right nostril breathing is probably more prone to the sympathetic activity (increased metabolism, oxygen consumption and blood pressure), whereas alternate nostril breathing demonstrated the parasympathetic effect (relaxation, stillness, decreased blood pressure) more significantly compared to the exclusive left nostril breathing.

These findings present an interesting view of a sophisticated interconnection of the regulatory mechanisms in human’s organism. It supports our knowledge that breathing exercises present an effective instrument to establish balance of the autonomic nervous system, to reduce stress, stimulate immune system and endorse general restorative mechanisms of the body.

Author of the review: Kristina Höschlová

TUMMO BREATHING

Tummo breathing, which translates as „inner fire,“ is an ancient breathing technique originally practiced by Tibetan Buddhist monks as a meditation practice that uses deep abdominal breathing together with visualization to increase a person’s inner heat and to achieve a deep meditative state.

Tummo consists of deep diaphragmatic breathing and prolonged retention of breath in different rhythms, complemented by visualization of a flame going up the spine.

Apart from the overall benefits attributed to breathing techniques in general, i.e. strengthening of the breathing muscles, massage of the inner organs, and increasing of the lung capacity, tummo breathing also causes remarkable change in body temperature and metabolism.

Tibetan monks, who have practiced tummo meditation for many years, present an increase in the temperature of their fingers and toes by 8°C after one hour of the practice. Also, monks wrapped in the wet sheets in freezing temperatures created enough heat to dry the sheets during the session.

Tummo breathing activates the sympathetic nervous system responsible for elevated physical activity and alertness and increases body temperature, blood circulation, and immunity processes. In the same way that exercising muscles strengthens them, voluntary activation of both regulatory nervous patterns (sympathetic and parasympathetic) increases overall resilience and resistance against adverse external stimuli.

Tummo breathing is usually related to or completed by cold water exposure and gave inspiration to the Wim Hof hardening methods.

Author of the review: Kristina Höschlová