It would be easy to doubt that something as simple as changing how you breathe, could really matter.

Interestingly, there is a correlation between the breath rate and how long certain animals live.  Tortoises can live for 200 years and they take 3 to 4 breaths per minute.  Humans take an average of 12 breaths per minute, which is roughly three times as fast as the tortoise, and our average expectancy age is around 70 years.  Dogs take about 22 breaths per minute and live for about 12 years.  Mice breathe about ten times faster than we do and their lifespan is between one and two years.

Slower breathing correlates to longer lives.  One important link is between slow breathing and balanced autonomic function – the autonomic nervous system is a control system that acts largely unconsciously and regulates bodily functions, such as the heart rate, digestion and respiratory rate.  This system is the primary mechanism in control of the fight-or-flight response.

Sadly, modern humans tend to push the ‘fight or flight’ response into overdrive.  Unlike our distant ancestors who activated their sympathetic nervous system sparingly, for example, to survive an infrequent saber-tooth tiger attack – modern humans activate it frequently.  The list of events that many perceive as stressful or frightening, seems endless and relentless.  If an event as trivial as somebody cutting in front of you at the grocery store causes you to lose your temper, then your sympathetic nervous system will be activated.

Worrying about an event that happened in the past can also activate your sympathetic nervous system, as can worrying about something that might or might not happen in the future.  The result of going into ‘fight or flight’ with no real threat of danger, causes a loss of balance between the sympathetic and parasympathetic nervous systems, resulting in severely diminished life-sustaining processes by the parasympathetic branch.  This imbalance is a major risk factor for the development and progression of a number of diseases, including cardiovascular disease, cancer, arthritis and major depression.

The good news is that slow breathing can help restore the balance.  Investigations into the physiological effects of slow breathing have shown significant effects that contribute to restoring a healthy balance between the sympathetic and parasympathetic nervous systems.

Slow breathing, also known as deep or diaphragmatic breathing, can offer several benefits to the body, both in terms of physical health and mental well-being.

• Stress Reduction: Slow, deep breathing activates the body’s relaxation response by stimulating the parasympathetic nervous system. This helps reduce the production of stress hormones like cortisol, leading to a feeling of calm and relaxation.
• Lowering Blood Pressure: Deep breathing can help lower blood pressure by reducing the body’s overall stress response. This is particularly beneficial for individuals with hypertension or those at risk of developing high blood pressure.
• Anxiety and Panic Control: Slow breathing can be a valuable tool for managing anxiety and panic attacks. It helps regulate the breath and prevents hyperventilation, which is common during anxiety episodes.
• Improved Focus and Concentration: Deep, slow breathing can enhance mental clarity and focus. It increases oxygen supply to the brain, which can enhance cognitive function and decision-making.
• Enhanced Mood: Slowing down one’s breath can have a soothing effect on the mind, promoting a sense of well-being and emotional balance. It may help alleviate symptoms of depression and mood disorders.
• Improved Lung Function: Slow, deep breathing encourages the use of the diaphragm and the full capacity of the lungs. This can enhance lung function and oxygen exchange, benefiting overall respiratory health.
• Enhanced Cardiovascular Health: Slower breathing may contribute to improved heart rate variability (HRV), a marker of cardiovascular health. HRV is associated with reduced risk of heart disease and better overall cardiac function.
• Better Digestion: Deep breathing can promote relaxation of the digestive tract, aiding in digestion and reducing symptoms of gastrointestinal discomfort.
• Pain Management: Slow breathing techniques can help manage pain, especially in chronic pain conditions, by promoting relaxation and releasing endorphins, the body’s natural painkillers.
• Improved Sleep: Practicing slow breathing before bedtime can help induce a state of relaxation, making it easier to fall asleep and potentially improving the quality of sleep.
• Enhanced Immune Function: Chronic stress and tension can weaken the immune system. Slowing down one’s breathing can help reduce stress and support immune health.

Slowing down your breathing can have a profound impact on both mental and physical well-being by promoting relaxation, reducing stress, and improving various physiological functions. Regular practice of slow breathing techniques, such as deep diaphragmatic breathing or mindfulness-based breathing exercises, can help you harness these benefits in your daily life.

And remember, slow, deep and even breathing can add years to your life, so if you want longevity, learn to breathe!

Book a breathing meditation and get yourself onto the path of healthy living.

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