The Power of Breath: Insights into Nervous System Regulation
Breathing, as we know, is an automatic function of our respiratory system. It is the very essence of life, vital for our survival.
Yet, beyond its critical role in sustaining life, breathing also holds a profound influence on our mental and physical well-being, particularly through its interaction with the autonomic nervous system. Our nervous system is composed of two main parts: the sympathetic and the parasympathetic. The sympathetic system is activated in high-stress, life-threatening situations, while the parasympathetic, our default state, allows the body to return to its natural rhythm and functionality.
In today's fast-paced society though, many of us find ourselves living in a chronically sympathetic state. Daily stressors such as work demands, commutes, and an overload of technology relentlessly stimulate our nervous system making it difficult to shift back into our 'rest and digest’ parasympathetic state.
Take for example, humans, hundreds of thousands of years ago, as they spent their days hunting and gathering, living primarily in a parasympathetic state. Only in moments of immediate, life-threatening danger, such as being chased by a saber-toothed tiger or confronting invaders, would their bodies shift to a sympathetic state—pumping adrenaline, increasing heart rate and blood pressure, and slowing digestive and urinary functions, all to ensure survival.
These natural responses are our body’s brilliant way of keeping us alive—our primal survival instincts.
So when we consider our modern-day life and the over-stimulation our nervous system faces daily, it's easy to understand how deleterious chronic sympathetic living can truly be. This constant state of alertness can lead to significant health issues including hypertension, digestive disorders, and worsened mental health conditions such as anxiety and depression.
So how can we counteract this chronic overstimulation? The answer lies in the power of our breath.
Controlled, mindful breathing can trigger our body's natural relaxation responses. By changing how we breathe, we can mindfully shift out of our sympathetic and into our parasympathetic response, effectively counteracting the stress-induced 'fight or flight' state.
Practice: To consider the impact of rapid, shallow breathing, place one hand on your chest and breathe quickly, only in and out of the chest. Feel how you can sense an increase in anxiety, heart rate, and urgency in your body. This is sympathetic breathing. Now, move the hand down to the belly and breathe deeply, filling the abdomen and watching it expand and contract. Notice the shift. This deeper, slower breathing triggers our parasympathetic response, slowing the heart rate and promoting a sense of calm.
Why does this happen? Deep belly breathing enhances the brain's oxygen supply, triggers the release of endorphins, and stimulates the vagus nerve, the longest cranial nerve in the body. This nerve begins at the brainstem, descends through the neck, and travels deep into the thoracic and abdominal cavities. Along this path, the vagus nerve interacts with critical organs, including the heart, lungs, and digestive system, influencing a variety of physiological processes.The extensive reach of the vagus nerve allows it to influence various physiological functions, including cardiac output, gastrointestinal motility, and respiratory rhythms, all of which are enhanced by deep breathing.
Through regular breathwork practices designed to activate the vagus nerve, we can train our nervous system to more easily switch between our 'fight or flight’ response and our 'rest and digest' state. By understanding and utilizing the power of breath, we not only manage our body's stress responses but also unlock a healthier, more balanced way of life.
Ready to experience the power of your breath? Practice daily, mindful breathing with various breathwork practices found on my On Demand Video Library.
