Written by:
KATIE KARN, LMT, CST
Katie can be reached at katie@apexptwellness.com.
A simple 4-7-8 breathing method (In through the nose with tongue at roof of mouth for a count of 4, hold breath for a count of 7, out through the mouth for a count of 8) can help regulate your nervous system and calm your body.
While you can’t entirely control Blood Pressure with breathing, this study suggests that slowing your breathing increases the mechanism that regulates blood pressure via heart rate. Over time, using controlled breathing to lower blood pressure and heart rate may lower risk of stroke and cerebral aneurysm, and generally decreases stress on blood vessels (a big plus for cardiovascular health). (Breathing control center neurons that promote arousal in mice | Science (sciencemag.org)
One theory (Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function | Journal of Neuroscience (jneurosci.org) states that controlled breathing may trigger a parasympathetic response and may also improve immune system resiliency as a “downstream health benefit.” The study also found improvements in energy metabolism and more efficient insulin secretion, which results in better blood sugar management.
Researchers think that nasal inhalation triggers greater electrical activity in the amygdala, the brain’s emotional epicenter. Inhaling also seems linked to greater activity in the hippocampus, the seat of memory. Being able to control these mechanisms may help you get more oxygen to your brain to help your memory.
If you start to feel anxious just thinking about slowing down and slowing your breath, you are not alone. But a simple practice of 4-7-8 breathing once or twice a day can be a great place to start to help control your nervous system and help your overall brain health. Moreover, it just feels good to slow down and take control of something, the easiest thing you can do is to learn to control your breath.
KATIE KARN, LMT, CST
Katie can be reached at katie@apexptwellness.com.