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How Breathing Calms Your Brain,

And Other Science-Based Benefits Of Controlled Breathing

The science of breathing stands on quite ancient foundations. Centuries of wisdom instructs us to pay closer attention to our breathing, the most basic of things we do each day. And yet, maybe because breathing is so basic, it’s also easy to ignore. A brief review of the latest science on breathing and the brain, and overall health, serves as a reminder that breathing deserves much closer attention – there’s more going on with each breath than we realize.

Controlling your breathing calms your brain.

While the admonition to control breathing to calm the brain has been around for ages, only recently has science started uncovering how it works. A 2016 study accidentally stumbled upon the neural circuit in the brainstem that seems to play the key role in the breathing-brain control connection. The circuit is part of what's been called the brain’s “breathing pacemaker” because it can be adjusted by altering breathing rhythm (slow, controlled breathing decreases activity in the circuit; fast, erratic breathing increases activity), which in turn influences emotional states. Exactly how this happens is still being researched, but knowing the pathway exists is a big step forward. Simple controlled breathing exercises like the 4-7-8 method may work by regulating the circuit.

Breathing regulates your blood pressure.

“Take a deep breath” is solid advice, particularly when it comes to keeping your blood pressure from spiking. While it’s unclear whether you can entirely manage blood pressure with controlled breathing, research suggests that slowing your breathing increases “baroreflex sensitivity,” 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).

Counting breaths taps into the brain’s emotional control regions.

A recent study showed that controlling breathing by counting breaths influences “neuronal oscillations throughout the brain,” particularly in brain regions related to emotion. Participants were asked to count how many breaths they took over a two-minute period, which caused them to pay especially focused attention to their breathing. When they counted correctly, brain activity (monitored by EEG) in regions related to emotion, memory and awareness showed a more organized pattern versus what’s normally experienced during a resting state. The results are preliminary, but add to the argument that controlling breathing taps into something deeper.

The rhythm of your breathing affects memory.

A 2016 study showed for the first time that the rhythm of our breathing generates electrical activity in the brain that influences how well we remember. The biggest differences were linked to whether the study participants were inhaling or exhaling, and whether they breathed through the nose or mouth. Inhaling was linked to greater recall of fearful faces, but only when breathing through the nose. Participants were also able to remember certain objects better when inhaling. Researchers think that nasal inhalation triggers greater electrical activity in the amygdala, the brain’s emotional epicenter, which enhances recall of fearful stimuli. Inhaling also seems linked to greater activity in the hippocampus, the seat of memory.

Controlled breathing may boost the immune system and improve energy metabolism.

While this is the most speculative of the study findings on this list, it’s also one of the most exciting. The study was evaluating the “Relaxation Response” (a term popularized in the 1970s book of the same name by Dr. Herbert Benson, also a coauthor of this study), which refers to a method of engaging the parasympathetic nervous system to counteract the nervous system's “fight or flight” response to stress. Controlled breathing triggers a parasympathetic response, according to the theory, 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. If accurate, the results support the conclusion that controlled breathing isn't only a counterbalance to stress, but also valuable for improving overall health.

Written by David DiSalvo. Source: https:// www.forbes.com/sites/alisondurkee/2022/01/26/whitehouse-confirms-biden-will-pick-black-woman-forsupreme-court-heres-who-it-might-be/? sh=29e6262e4992

David DiSalvo is the author of the best-selling book "What Makes Your Brain Happy and Why You Should Do the Opposite", which has been published in 15 languages, and the books "Brain Changer: How Harnessing Your Brain’s Power to Adapt Can Change Your Life" and "The Brain in Your Kitchen". His work has appeared in Scientific American Mind, Forbes, Time, Psychology Today, The Wall Street Journal, Slate, Esquire, Mental Floss and other publications, and he’s the writer behind the widely read science and technology blogs “Neuropsyched” at Forbes and “Neuronarrative” at Psychology Today. He can be found on Twitter @neuronarrative and at his website, daviddisalvo.org. Contact him at: disalvowrites [at] gmail.com.

Warrior Wellbeing

My Health and Wellbeing—Who’s Responsible?

We’re often told, if unwell, get to the doctor and they will deal with our health and wellbeing issue. The doctor will often give a diagnosis, treatment options and other assistance through referrals and follow up. But it is us as individuals that must make decisions and take action which ultimately drives the outcome. Based on some American research it is important to remember that one of the biggest determinants on our health (70%) are the decisions we make regarding wellbeing and lifestyle choices. It goes on to say that the remaining factors can vary between:  Genetics: It’s important to know family history and our vulnerability to certain illness/disease.  Environment: What we are exposed to (trauma, poverty, stressors). Living and working in regional WA can be tough dealing with such things as isolation, extreme climates and working with machinery.  The health system: Tyranny of distance and a lack of male friendly services exacerbates this. Undoubtedly the major impact is lifestyle choices! Reinforcing our takeaway message… my health and wellbeing is my responsibility… We say our overall health and wellbeing is made up of physical, mental and social/spiritual aspects and to maintain all three, we as individuals need to be the driver. Whether dealing with situational distress, physical health problems, a diagnosed mental illness or an issue impacting our social/ spiritual wellbeing (challenges around identity, meaning and purpose or our sense of belonging), the doctor will provide the framework to follow but decisions and changes ultimately need to be made by us. Making informed decisions are a part of life, whether it’s to do with family, work and social activities, why then should our health and wellbeing be any different? Blokes in general are action orientated but making decisions and acting on things that can negatively impact our wellbeing can be put off. The warrior attitude is an admirable attribute especially when dealing with sporting, business or seasonal adversity. However, this same attitude can lead to negligence and not putting ourselves first. We have all seen the numerous health campaigns “A simple test could save your life”, “don’t delay” or “know your score”, but we also constantly hear similar comments from blokes when discussing health and wellbeing issues:  It won’t happen to me / she’ll be right.  We know the issues, but we don’t want to show ourselves as the only one with a problem.  I will just see how it goes (the back pain I’ve had for 6 months). The buck stops with us blokes to be the decision maker on health and wellbeing issues, it’s not the doctor’s, wife’s or employers’ responsibility, but ours! Remember the three C’s of life: Choices, Chances, Changes. You must make a choice to take a chance, or your life will never change.

Diet, exercise and sleep are three areas you can start making some simple changes to help improve your health and wellbeing outcomes and remember a routine service visit could reduce the risk of some expensive repairs down the track. Make an appointment with your GP to discuss your individual risk factors, don’t wait till it becomes a chronic health problem.

From the Team from The Regional Men’s Health Initiative Delivered by Wheatbelt Men’s Health (Inc)

Address: PO Box 768, Northam WA 6401 Phone: 9690 2277 Email: menshealth@4blokes.com.au Website: www.regionalmenshealth.com.au