Breathwork, a range of exercises that involve manipulating the breath, is gaining attention from researchers. The science behind breathwork suggests that it may have more than just superficial benefits.
Breathe in, breathe out
Dr. Martha Nari Havenith from the Ernst Strüngmann Institute for Neuroscience explains that breathing is deeply connected to how we process the world. It acts as a bridge between our mind, body, brain, and autonomic nervous system (ANS).
The ANS, responsible for regulating involuntary physiological processes, plays a key role in most breathwork exercises. It consists of the sympathetic and parasympathetic nervous systems.
The sympathetic system is activated during times of stress, triggering the “fight or flight” response. On the other hand, the parasympathetic system helps us enter a relaxed state. By consciously changing our breath rhythm, we can signal to our body whether to relax or stress, influencing the ANS response and impacting our cardiovascular and immune systems.
Slow and steady
Various slow breathing exercises have been developed to combat stress-related issues. These exercises, such as diaphragmatic breathing, involve consciously taking deep breaths into the belly. Research suggests that regular practice of these techniques can lead to slower respiration rates, improved health, mood, and reduced autonomic activity.
Studies have also shown that meditative breathing and inspiratory muscle strength training (IMST) can have positive effects on anxiety, blood pressure, and cognitive function. These benefits may be attributed to the activation of the vagus nerves and the regulation of adrenaline levels.
Picking up the pace
Interestingly, faster breathing techniques have also shown potential health benefits. High-intensity breathwork exercises, similar to psychedelic experiences, have been found to induce altered states of consciousness. These exercises involve hyperventilation and can lead to reduced cerebral blood flow and increased serotonin activity.
The Wim Hof Method, combining fast-paced breathing with cold exposure, has gained popularity. While some studies have shown positive effects, others have questioned the validity of the findings. Overstimulating the sympathetic nervous system through circular breathwork may have a hormesis effect, improving overall fitness and reducing inflammation.
Breath of life or wasting your breath?
While breathwork has generated excitement, it’s important to note that not all claims are scientifically proven. However, small-scale studies on intense practices like Holotropic and consciously connected breathwork have shown clinical benefits, including reduced depression, anxiety, and PTSD symptoms.
Considering the difficulty in treating these conditions and the accessibility of breathwork, it’s worth exploring its potential benefits. After all, we breathe all day, so why not make it work for us?
