Breath Yourself to Health

We Live of Energy from the Big Bang

The Evolutionary Perspective

Respiration is the basis for life. We inhale oxygen that is metabolized only to exhale carbon dioxide. Throughout the universe there is a gradient of energy released at the time of the big bang and stored in stars radiated to planets. The energy drives our biological ecosystems and the carbon & oxygen cycles, in particular, that we are part of. Breathing is a necessity for the unbroken chain of life to continuing like the Olympian fire from generation to generation. Mitochondria drives the production of energy in our body. Oxygenic photosynthesis is believed to be about 2.8 billion years old and the first eucaryotes (complex cells) are about 1.7 billion years old. Life started about 4 billion years ago.

Here is the oxygen cycle depicted:

When we are born we breath the right way, just like all animals. As we get older many of us un-learn how to breath correctly. The reason is that, for example, constant stress shifts breathing patterns to the upper body and respiration through the mouth instead of nasal breathing. Many should learn the basics of breathing, again.

Alveolus and Gas Exchange

The alveolus is a small cavity that air can enter and on the other side of a subtle membrane lie the tiny blood capillaries. This membrane permits the gas exchange: the delivery of oxygen to the blood replacing the used CO2 from the metabolic processes in the body. A normal healthy person has typically more than 600 million alveoli which together cover the size of a tennis field.

Nasal Breathing

The right way to breath is through the nose. The nose filters, humidifies, adds nitric oxide NO, and temperate the air. NO is a molecule of huge importance to the body because it relaxes the lining of blood vessels and affects blood pressure. Oral breathing does not support a healthy life style and should be avoided.

Nose breathing should be default all the time. When we do sports most of us shift to oral breathing because of lower resistance to airflow. However, next time try to breath through the nose and probably you can do all of your exercises this way, too. Nose breathing promotes a higher CO2 in blood and this actually promotes efficient metabolism.

Breathing and Connected Systems

Breathing is part of an elaborate control mechanisms involving brain, heart, arteries, central nervous system (CNS), vagus nerve and various sensing mechanisms. The following is high level view [Celka et. al.; Pulse Wave Velocity and Blood Pressure Estimation from photoplethysmogram].

The CNS has two branches,

1. the sympathetic branch(SNS) and
2. the parasympathetic (PNS) mediated by the Vagus nerve.

SNS is associated with physical muscle activity (MSNA) and various stress. The PNS is associated with relaxation, low heart rate, sleep and recovery. The needle from lungs to heart is summarises many phenomenon such as RSA, respiratory sinus arrythmia (by which the intervals on an electro cardiogram is shortened during inspiration and prolonged during expiration) and is the effect of breathing on the heart. ILV is the effect of breathing on the arteries and slow breathing reduces blood pressure.

The most relevant link for the this discussion is the parasympathetic link. The PN link implies that the Central nervous system (CNS)/PNS affects lungs but the effect goes both ways. With active breathing we can increase PNS activity throughout the body to lower stress.

Parasympathetic Activity and Vagus Nerve

The PNS branch is mediated through the vagus nerve. The vagus nerve is highly connected throughout the body. Needless to say increasing vagus activity has a profound effect on body functions beyond heart, blood vessels and mind.

Active Breathing and the Mind

About 60% of Americans feel stress in the everyday causing many illnesses in later life, life style decease. The root cause is the many demands of our modern world. Active and active breathing is when we take active control of our breathing and focus our mind just on breathing and our body. The main application for active breathing is relaxation and decreasing stress and anxiety.

Principles behind Breathing Exercises

Most breathing exercises are focused on just a few aspects. The level of CO2 in blood is what triggers the urge to breath and there is an individual variation to the ability to breath hold.

• Modifications to the timings of inhale(1), hold(2), exhale(3) and hold(4) phases. This forms the basis of all exercises.

• Hyperventilation is part of many exercises
• Airway resistance e.g. nostrils or modifications to either using oral or nasal breathing. In many exercises inhale is through the nose and exhale through mouth.
• Certain breathing timings synchronises heart and respiration. Coherence / sync is important for health effects.
• Correct posture is always important both for lung function and mind.

Hyperventilation is IN

Hyperventilation is very much "in" because of the spectacular effects and there are countless sites and videos that promote hyperventilation. Generally, hyperventilation is a state associated with strong anxiety and stress. Active hyperventilation is different in the sense that it is the result of physical exercise.

The target is to decrease CO2 in blood shifting pH up. As a result the carbon dioxide concentration in the blood is reduced and the bicarbonate/carbonic acid equilibrium shifts to the left. The corresponding drop in H3O+?concentration causes an increase in pH. Long and intensive hyperventilation causes tingling and also effects the mind e.g. lightness, hallucinations, euphoria and disconnect. There is evidence also for therapeutic effects of hyperventilation(holotropic breathwork, Stanislav and Christine Grof). I do not know of any evidence that breathing can trigger release of DMT, the "spirit molecule" but I would not be surprised as euphoria seems to be common. The effect is strongest when combined with shamanic music as group exercise

What can be said is

1. You should not as a rule promote oral breathing over nasal breathing
2. Hyperventilation is a generally a sign of mental or physical stress associated with elevated heart rate and reduced heart rate variability.
3. Hyperventilation does little to promote the right kind of breathing movement. It is focused on solely decreasing CO2 as much as possible and as fast as possible.

Hyperventilation does promote sympathetic activity and should be followed by deep relaxation to counteract stress build up during the fast breathing phase.

After hyperventilation you can have long breath holds for up to minutes causing oxygen level in blood to drop significantly. The first times you do this it feels amazing and spectacular. Some argue you can do high altitude training this way.

In the hands of properly trained psychologists hyperventilation can potentially be a powerful tool to aid in treatment of various mental illnesses. This is an active research area comparable to e.g. research in psilocybin, DMT, LSD and mescaline which are all strong mind altering psychedelic/hallucinogenic drugs.

Breath hold during physical exercise

Just holding breath during e.g. exercise can have beneficial effects although this is a very active research area:

Complete Breathing

Complete breathing is one of the most basic breathing exercise we should all know. It consists of a few simple steps

1. Sit straight up
2. Stretch diaphragm down and fill the lungs from the bottom
3. Slowly expand the chest upwards until the lungs are filled to about 80%. It is important not to fill the lungs completely. It should feel natural
4. Repeat slowly

Complete breathing stretches all lung tissue, promotes gas exchange and relaxes mind.

The SATheart Breathing Book

Together with Patrick Celka and Herbert Schwabl we have been writing a small book on breathing and, as usual, Patrick is lead author. We started the project in 2018 and hopefully the book will be published over the coming year(s). I am always grateful to have such knowledgeable friends.