In this post, we briefly explore the science of breathwork and its relationship to the Autonomic Nervous System. Life’s stresses can lead to shallow breathing, making us more prone to stress and the fight-or-flight response. Proper breathwork helps correct this by encouraging fuller breaths that signal safety to our body. Both slow and rapid breathing practices offer health benefits. Understanding the Autonomic Nervous system is crucial to grasp how breathing affects our bodies. Below, we explore the effects of slow and controlled fast breathing on the body.
Rest or Run
When the Autonomic Nervous System (ANS) is in a sympathetic state, it responds to stressors by increasing heart rate and redirecting blood flow to the arms and legs for action. Historically, this was useful for escaping predators or avoiding danger. In modern times, similar reactions can be triggered by phone calls, text messages, or conversations with colleagues.
In a parasympathetic state, the ANS promotes relaxation and recovery. It reduces heart rate and directs blood flow to the digestive system and internal organs, facilitating digestion and repair processes.
How Breathwork affects the Autonomic Nervous System (ANS)
Practicing Low, Slow, and Deep (LSD) breathing induces the ANS to enter a parasympathetic state, thereby facilitating bodily rest and repair. This technique can help replace negative emotions such as anxiety, depression, and anger with more positive ones. For individuals experiencing constant arousal or stress, slow breathing serves as an effective starting point.
Conversely, rapid breathing signals the ANS to transition into a sympathetic state. During periods of stress or anxiety, both heart rate and respiration increase, providing additional energy and aiding in the completion of challenging tasks. Intentionally accelerating breathing can activate the body’s response to produce more energy and, in certain cases, lead through a breathing process that offers therapeutic advantages.
A 2018 study found that slow, deep breathing improved emotional control and psychological well-being. Activating the parasympathetic nervous system and the sensations of nasal breathing led to increased comfort, relaxation, and alertness, while reducing anxiety and depression. Similarly, a 2012 study showed breathwork could ease pain perception and lower depression, anger, and tension.
Breathwork Benefits
- Reduces stress and anxiety
- Improves sleep
- Boosts immune system
- Improves mood
- Increases focus
- Promotes relaxation and positive thinking
- Improves pain perception
More than four decades of research, including two recent studies in Nature and Brain Sciences, show breathwork’s powerful potential.
The benefits for physical and mental health are extensive, from improving memory and cognitive function to activating the peripheral nervous system, unblocking the nose, and lowering blood pressure. Breathwork also enhances respiratory function, alleviates depression symptoms, improves cardiovascular health, and aids healing.
Research indicates breathwork improves sleep, relieves menopausal symptoms, chronic pain, and PTSD, and supports post-surgery recovery. Intentional deep breathing boosts cognitive and athletic performance, creativity, and overall well-being. The science of breathwork is clear, it is an amazing tool that you can use to improve your life
Science backed techniques to calm the ANS
When you feel overwhelmed, try these techniques for beginners:
- Diaphragmatic breathing,
- Balanced breathing,
- Box breathing,
- 4-7-8 breathing.
For more Breathwork Resources, click HERE or to find out more about how to use Breathwork to improve your life, contact Brad on 0499 006 056 or send an EMAIL.
