Breathing: Why Bother?

So, breathing is important. Let me be the first to say that I am “pro” breathing. I encourage everybody to do it – to continue to do it. Joking aside, our bodies are amazing. One of the more amazing features of the human body is its ability to perform necessary life-sustaining functions without thought. While you may have to consciously think about extending your left arm out the window of your vehicle and purposefully raise your international symbol of disgust to the driver who just invaded your lane without warning, two things are happening without any thought at all: you are breathing and your blood pressure is rising.

We often don’t give much thought to all the automatic, unconscious functions that our bodies are performing on our behalf. Breathing is particularly interesting because it is the only function which continues automatically but can be consciously manipulated by us as well. And, the ability to consciously manipulate our breath can influence a myriad of other “automatic” functions – like blood pressure. Through the manipulation of breath, you have the ability to indirectly impact other “automatic” functions.

What kinds of things ail us: stress, anxiety, anger leading to high blood pressure, cardiovascular disease, etc. . . . .? In our high-paced, high octane world, many of us have experienced these things – lifestyle consequences or collateral damage. The body’s responses to stress and anxiety, the negative consequence of high blood pressure, and the body’s reaction to environmental stimuli are not consciously controlled. No matter how many times I have wished my body to exhibit normal blood pressure; I have willed it with my mind; my body has been non-compliant. In order for blood pressure to be controlled and healthy, for stress to be alleviated and for anxiety to be ameliorated, a chemical response in the body must occur . . . a chain reaction that leads to a result. I cannot will it. I can take medication that alters these things – that creates a response in the body; maybe I could remove myself from stressors. Some of these options are time-consuming and expensive and others are simply unrealistic or impractical. But, there is a simple, free, effective way to indirectly impact reactions in the body: it is called conscious mindful breathing – breathing that engages the parasympathetic nervous system (PSNS).

In the simplest of terms, our autonomic nervous system is comprised of the parasympathetic nervous system (PSNS) and the sympathetic nervous system. The sympathetic nervous system is responsible for action; this portion of the system is the “fight or flight”. All of us have heard the example of being confronted with a bear or lion causing the engagement of the sympathetic nervous system. Without having to even think it, the sympathetic nervous system prepares the organs, the muscles, the cells to either “fight” the threat or “flee” it. The parasympathetic nervous system is less brave but perhaps sexier. Sometimes referred to the “rest and digest” portion of the system; it could also be called the “feed and breed”. When the body is fully ensconced in the parasympathetic nervous system, the body is not experiencing stress or anxiety but relaxation, joy, arousal, and peace. On its face, the parasympathetic nervous system is where it’s at. So, why not spend more time enjoying this part of our system. As our lifestyles have evolved, we are spending a disproportionate time engaging our sympathetic nervous system with some unhealthy consequences to the body. We have developed a host of ailments and pharmacology to treat those ailments. A simpler way is to engage with the PSNS more often. Mindful breathing can do this.

The practice of pranayama, essentially a breathing practice, directly impacts the parasympathetic nervous system and indirectly impacts other autonomic functions like blood pressure. In the article Slow Breathing and Cardiovascular Disease, Dr. Ashish Chaddha noted, “Performing yoga a few times per week, with each session lasting roughly 20 min, is effective in treating hypertension, reducing angina episodes per week, improving exercise capacity, and decreasing body weight and waist circumference. It can also reduce serum cholesterol and LDL levels.” (Int J Yoga. 2015 Jul-Dec; 8(2): 142–143.). Breathing is a key part of this practice. Dr. Chaddha goes on to note that a breathing practice taking as little as 5 minutes can lower blood pressure immediately and if the practice is maintained over weeks can sustain this lower blood pressure.

Finding 5 minutes a day is a much less costly routine that trips to the doctor, refills on prescriptions and taking medications. A beginning practice could simply involve finding 5 minutes to breathe in and out through the nose, known as ujjayi breathing. To begin, find a comfortable position either lying on your back or sitting up straight, close the eyes and count the length of your inhalation. Keeping that count in mind, consciously extend your exhalation longer than your inhalation. For example, if you find it takes you 5 counts to inhale, then allow your exhalation to take at least 6 counts. As you move through this pranayama practice, try to extend both inhalation and exhalation. The act of exhaling longer than inhaling specifically triggers the parasympathetic nervous system and brings the positive consequences of decrease in blood pressure, anxiety and stress. The breathing pulls you out of your “flight or fight” and moves you into you “rest and digest” – not only a healthier place to be but a happier one as well.