The effect of breathwork can alter our neural health and function for better emotional regulation, clarity of mind and mental adaptability. Learn how breathing affects your brain and body.
The way we breathe affects our health in profound and sometimes lifelong ways. How we do it, how often we do it, and how well we do it has an impact on every cell, system and organ of our bodies – especially our brains. Luckily, there is a practice that helps bring awareness to our breathing, and offers a myriad of science-based solutions to our modern day breathing problems. That practice is called breathwork.
Breathwork, put simply, is any type of breathing exercise that involves consciously controlling your breath in order to improve your health. There are a variety of breathing techniques and methodologies – some are based on ancient practices, others stem from modern scientific studies. Breathwork practices are often a combination of the two – designed to benefit the mind and body in specific ways.
In recent years, thanks to the popularity of breathwork and meditation, scientists have begun studying the effects different breathing patterns have on the brain. And the results are fascinating.
How shallow breathing affects the brain
If you’ve ever been stressed or anxious, spent time in a polluted environment, or stared at your screen for too long, chances are you’ve experienced some disruption to your natural breathing patterns.
Shallow breathing can happen when the body is stressed, in an unnatural or uncomfortable position, or when we are breathing in polluted or high altitude air. Short term, this isn’t a big problem, but if this sort of breathing becomes a habit, it can have incredibly detrimental effects on the human body and its ability to function.
When you breathe this way, you are only using your upper chest, so your body never fully inhales or exhales. This can cause a buildup of carbon dioxide in the body and a deficiency of oxygen in the brain, leading to impaired cognitive function. It also increases the stress hormone known as cortisol, which can result in mental fatigue, anxiety and depression.
If this goes on for long enough, your autonomic nervous system (which is basically in control of all of your bodily functions) will become imbalanced. This can manifest in a plethora of unpleasant health problems such as chronic pain and digestive disorders.
So, if breathing shallowly from the chest is not how you should be breathing, how should you be going about it the right way?
Effect of Breathwork – Practices
A healthier, more effective way of breathing would be to use your diaphragm – taking deep, regular breaths through the nose, and exhaling fully. This ensures you are expelling any excess carbon dioxide, while keeping oxygen levels in the bloodstream steady.
Breathwork practices that include deep, slow and rhythmic breathing patterns, like The Pantheon Method, improve neural health as they increase oxygenation in the brain. With balanced levels of oxygen, your brain’s overall cognitive function improves, enhancing mental sharpness and alleviating mental fatigue or “brain fog”.
Recent studies have revealed that deep breathing activates the prefrontal cortex. This region of the brain is responsible for executive functions, such as the ability to make decisions, to plan and problem solve. So, with the right breathing method, not only are you able to process complex information, but you are also better equipped to make decisions with more focus, mental sharpness, and clarity.
Over time, deep regular breathing decreases the levels of cortisol in your body, which alleviates symptoms of stress and anxiety, ensuring long term emotional wellbeing.
Most importantly, deep, regular breathing techniques, when practiced long term, have a phenomenal effect on the autonomic nervous system; improving digestion, cardiovascular health, and even our ability to manage pain.
Effect of Breathwork – Neuroplasticity
Neuroplasticity refers to the brain’s malleability, how the structure, neural pathways, and neurochemicals alter and change over time depending on your experiences and habits. By introducing healthy breathing habits and breathwork practices into your daily routine, you are supporting your ability to adapt – encouraging long term memory, fostering curiosity and receptiveness within yourself, making it easier to learn new skills, create new memories, and handle novel or unfamiliar situations.
Breathwork and limbic system
The limbic system is a collection of structures in the brain, including the hippocampus, the amygdala and the hypothalamus, responsible for processing and regulating emotions like fear and anger.
When the limbic system is not functioning as it should, our ability to control our emotions is compromised. This can lead to uncontrolled outbursts of aggression and agitation, as well as mood disorders like depression and anxiety.
The effect of breathwork has been shown to have significantly positive effects on the limbic system. Nasal breathing, in particular, helps to synchronize electrical activity in our limbic brain, which improves overall brain function and emotional regulation, and reduces anxiety- and depression-related symptoms.
The hypothalamus and the rest of the limbic system are also responsible for controlling the sympathetic and parasympathetic nervous systems.
The sympathetic nervous system prepares the body for fight or flight, releasing adrenaline and cortisol into the system. This reaction is designed to get the body to move and/or take action as a response to any perceived threat or danger.
Deep breathing activates the parasympathetic nervous system, which relaxes the body, slowing down the heart rate as well as aiding digestion.
When your limbic system is functioning well, and your parasympathetic nervous system is stimulated, you are more able to control your emotions, develop emotional resilience, and respond to life from a place of calm resourcefulness.
Adopt breathwork as a regular practice
Breathwork is a powerful addition to any wellness routine, positively affecting brain health. Deep, conscious breathing patterns increase oxygenation to the brain, improving overall function, activating the limbic system for better emotional regulation, and stimulating the rest and digest response for a nervous system reset.
If you’re curious about starting a consistent practice but don’t know where to begin, The Pantheon Method offers a guided breathwork and meditation program suitable for anyone – at any age or level of proficiency. Enhance your neural wellbeing through rhythmic breathing, meditation on the seven energy centers, and binaural sounds.
Join our online community and start experiencing the effect of breathwork with The Pantheon Method.
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