Breathing Well: The Key to Longevity and Reduced Stress

"Breath is life. If you breathe well, you will live long on earth." This timeless wisdom from a Sanskrit proverb speaks volumes about the importance of proper breathing. Unfortunately, many of us breathe too rapidly, a habit strongly associated with high stress levels. Consequently, reducing our overall breathing rate becomes an essential step towards improved wellbeing.

The Unconscious Act of Breathing

Breathing is such a natural part of our existence that it barely gets any of our conscious attention. Thanks to our autonomic nervous system, we don't need to consciously control our breathing—it, like our heartbeat, temperature regulation, and digestion, happens automatically. While this automaticity is undoubtedly beneficial, allowing us to focus on life's various demands, it can also be the root of some significant health issues.

In today's fast-paced world, an abundance of stimuli constantly vie for our attention. When asked how they're doing, most people invariably respond with "very busy," "a lot on my plate," or "not enough time." Chronic stress seems to be the new normal, and our society is suffering physical and mental health consequences as a result.

But how does this tie in with our breathing?

Breathing: The Gateway to our Nervous System

Our environment, and how we perceive it, profoundly affects our physiological responses. When we perceive something as stressful, we automatically trigger physiological changes such as rapid breathing, narrowed vision, heightened alertness, and increased blood glucose. These responses are part of our stress response system, which, although evolutionary adaptive, can lead to health issues, unhealthy habits, and emotional instability when overstimulated.

Interestingly, most people are unaware that we can consciously influence our autonomic nervous system, and one of the most powerful ways to do this is through breathwork.

Breathwork: The Secret to Calming the Nervous System

Breathwork influences our nervous system depending on whether we emphasize the inhale or exhale. A longer and stronger inhale activates our stress response system, while a longer exhale triggers our relaxation response. By practicing slow breathing—with an emphasis on a longer exhale—we can counteract the physiological effects of stress. This isn't esoteric; it's a well-established understanding based on physiological and neurological pathways accessible to everyone.

Physiological or cyclic sighing, a breathing pattern often discussed by popular podcaster and neuroscientist Andrew Huberman, is backed by scientific studies. Research from his lab has demonstrated that just five minutes of daily cyclic sighing practice can significantly improve mood and decrease overall respiration rate. This pattern—consisting of a short double inhale followed by a long exhale—mimics what babies instinctively do to calm down after crying.

The Power of Mindfulness in Breathwork

Recognizing when we're stressed or emotionally upset can be challenging. Here's where mindfulness comes into play. Mindfulness means listening to ourselves, being aware of our thoughts, emotions, and body. But mindfulness is not a passive process; it's a skill we need to actively cultivate.

As we practice mindfulness, we begin to notice more subtle shifts in our emotional and physiological states. However, this level of awareness requires time and effort. Moreover, practicing mindfulness in a conducive environment is essential. For those chronically in fight-or-flight mode due to stress, pausing and reflecting can be extremely challenging.

Therefore, changing our environment can be highly effective. A simple activity like spending 20 minutes daily walking in a park can significantly reduce stress. Essentially, if stress equates to fast living, its antidote is deliberate slow living.

In my personal journey, I've found immense value in activities that force me to slow down. Whether it's brewing coffee the slow way or journaling on paper, these actions help me breathe slower, become more intentional with my actions, and bring a degree of mindfulness to my daily routine. By consistently incorporating these moments of mindfulness, I've found myself better equipped to catch myself before being swept away in the turbulent currents of emotions.