Slow Deep Breathing – Healing through Breathwork
Ever feel like the world’s going too fast, and all you want to do is hit the pause button? Well, you can. It’s called slow deep breathing, and it’s more powerful than you think. It turns out that those yoga instructors and meditation gurus aren’t just blowing hot air; slow deep breathing can boost your immune system, calm your gut, and keep that mysterious vagus nerve of yours in tip-top shape. So, let’s dive in (inhaling deeply as we go) and explore how you can breathe your way to better health. First, let’s talk about how this works and the potential benefits.
The Vagus Nerve: Your Body’s Secret Chill Pill
First, let’s talk about the vagus nerve because it’s the conductor of your nervous system. The vagus nerve runs from the brain to the gut, and when it’s happy, you’re happy. When it’s stressed…well, let’s just say it’s the beginning of a very bad day.
Good news: You can keep this mighty nerve in line with slow deep breathing. When you take a deep breath, you activate the vagus nerve, signaling your body to relax. It is like hitting the “mute” button on your stress response. Suddenly, your heart rate slows, your blood pressure drops, and you’re one step closer to achieving that zen state you’ve been chasing.
Doubting the effectiveness of this? Well, science backs it up too. Studies show that deep breathing increases vagal tone, which is just a fancy way of saying it makes your vagus nerve more resilient to stress. So next time you’re feeling frazzled, take a moment to breathe deep and let your inner being work its magic.
Immune System: Breathe Easy, Stay Healthy
Your immune system is like the bouncer at Club Body—it decides who gets in and who needs to be kicked to the curb. But stress? Stress is that one obnoxious VIP who bribes their way in and causes chaos. Chronic stress dumps cortisol into your system, which suppresses your immune response faster than you can say, “Where’s the hand sanitizer?”
Enter deep breathing, stage left. Slow deep breaths send a clear message to your immune system: “Chill out, we’re good here.” This isn’t just wishful thinking; studies have shown that deep breathing can lower cortisol levels and boost immune function. A daily deep breathing routine is like giving your immune cells a spa day, complete with cucumbers over their little cellular eyes.
But wait, there’s more! Deep breathing also ramps up the production of natural killer cells, those heroic little guys that hunt down and destroy virally infected cells and tumor formations. So, next time you feel a tickle in your throat, skip the Emergen-C and try some deep breathing instead. Your immune system will thank you.
Gut Check: Breathing Your Way to Better Digestion
Your gut is like a toddler, sensitive, moody, and quick to throw a tantrum if things aren’t just right. Stress is like feeding that toddler a bowl of sugar-coated chaos, leading to digestive issues like bloating, gas, and something charmingly called “leaky gut.” brain Yum.
But don’t worry, deep breathing is here to save the day. By activating your vagus nerve, deep breathing tells your body to switch from “fight-or-flight” mode to “rest-and-digest” mode. In short, it’s like giving your digestive system the green light to do its thing without interference from stress.
Studies have shown that deep breathing can help reduce symptoms of irritable bowel syndrome (IBS) by calming the gut-brain axis. This is just a fancy way of saying it helps your gut and brain have a civil conversation instead of a shouting match. So, if your stomach’s been giving you the silent treatment, try some deep breathing. It’s the olive branch your gut’s been waiting for.
Heart Smart: Slow Breathing, Fast Benefits
Your heart is like that reliable friend who always has your back. But even the best of friends can get overwhelmed, especially when stress comes knocking. When you’re stressed, your heart rate skyrockets and your blood pressure rises, making your heart work overtime.
That’s where deep breathing comes in. Slow deep breaths activate the vagus nerve, telling your heart to take it easy. The result? Lower heart rate, reduced blood pressure, and a happier, healthier ticker.
But here’s the kicker: Deep breathing also improves heart rate variability (HRV), measuring how well your heart responds to stress. A higher HRV is linked to better cardiovascular health and a lower risk of heart disease. So by breathing deep, you’re not just calming your mind, you’re also giving your heart the TLC it deserves.
Brain Power: Clear the Fog with Deep Breaths
You know those days when your brain feels like a computer with 100 tabs open, and half of them are playing random music? Yeah, that’s called brain fog, and it’s a real productivity killer. But fear not, slow deep breathing is the Ctrl+Alt+Delete your brain needs.
When you breathe deeply, you increase oxygen flow to your brain, which helps improve focus, concentration, and mental clarity. It’s like giving your brain a breath of fresh air, literally.
Plus, deep breathing boosts the production of serotonin and dopamine, the feel-good chemicals that help you stay happy and motivated. So next time you’re stuck on a problem or feeling overwhelmed, start your slow deep breath, and let your brain hit the reset button.
Lung Love: Breathe Deep, Breathe Clean
Of course, we can’t talk about breathing without giving a shout-out to the lungs. These unsung heroes work tirelessly to keep you alive, so the least you can do is give them a little love.
Deep breathing helps fully expand your lungs, increasing oxygen exchange and improving lung function. It’s like giving your lungs a good stretch after they’ve been hunched over a desk all day.
But there’s more: Deep breathing also helps clear out the lungs by promoting the expulsion of carbon dioxide and other toxins. It’s like giving your respiratory system a deep clean without the need for any harsh chemicals. So go ahead, take a deep breath. Your lungs will thank you.
Skin Deep: Glow Like You Mean It
Want that glow that says, “I’ve got my life together”? Slow, deep breathing might just be the skincare hack you didn’t know you needed. When you breathe deeply, you increase oxygen flow to your skin, promoting cell regeneration and giving your complexion that healthy, radiant glow.
And here’s the kicker: Deep breathing also reduces stress, which is a major culprit behind skin issues like acne, eczema, and premature aging. So next time you’re tempted to splurge on a new skincare product, take a few deep breaths instead. You might just find that the best beauty treatment is one you can do for free.
How to Perform Breathing Technique Properly
So, how do you perform this life-changing breathwork exercise? It’s simple. You breathe in through your nose as slowly as possible until no air is left. This can take 10 seconds, or it can take as long as 25. You then hold your breath for anywhere from 2-5 seconds. Then you slowly release the air through your nose. As you release out, you can envision stress leaving your body through your legs, one side of your body at a time. You can picture this stress as smoke or vapor and imagine it leaving your body as you exhale.
Once you are done with the breath, repeat it continuously for 25-30 minutes. This should be done twice daily, ideally first thing in the morning and last thing at night. If you are very sick or traumatized, you may need as long as 40 minutes twice daily to gain control of your symptoms. Regardless, it’s a small price to pay for the relief that comes with it.
If you need some audio to stay focused, you can use binaural beats. These frequencies have been shown to have a positive effect on the brain. In my experience, combining these frequencies with slow deep breathing practice can be immensely powerful. Refer below for one of my favorite healing frequencies:
Frequently Asked Questions about Deep Breathing
How long until you notice the benefits of deep breathing?
You should notice benefits of immediate relaxation at around 20 minutes or so. If you continue daily you wil continue to see compounding benefits. It is best to start with 20 minutes per day minimum and work your way up to 30 minutes twice per day. Give it at least two weeks before you make a judgement on it.
What has my experience been with breathing exercises?
It has been literally miraculous for me. I could not escape the PTSD symptoms fully until I implemented the breathing routine and was consistent with it. It even changed my sleep quality and overall preferences within a few weeks. I cannot say enough about this technique. It is the ultimate brain hack in my opinion.
Is slow deep breathing helpful for chronic illnesses?
Chronic illness can benefit from slow, deep breathing more than most. It can help the patient exit the fight-or-flight response so their immune system can start to heal. It can also help them deal with the trauma of having a chronic illness since it helps you slow down your thoughts and improve your perspective. The only downside is the time commitment.
Can slow deep breathing help with sleep?
Yes, I have seen it help people with sleep issues. These are people who struggled for years before implementing a daily routine of at least 25 minutes. The main benefit of slow deep breathing is that it helps you escape the fight-or-flight response, which then allows you to rest properly.
The Bottom Line: Just Breathe
Slow, deep breathing is like your body’s Swiss Army knife—versatile, effective, and always there when you need it. Whether you’re looking to boost your immune system, calm your gut, protect your heart, or just clear your mind, deep breathing has got you covered. So next time life gets hectic, remember to breathe like a boss. Your body, and your mind, will thank you.
In my experience, it’s sometimes hard to get going and stay consistent. If you need help implementing this critical breathing exercise, feel free to contact me. I cannot overstate how important it was for me on my healing journey. With enough effort on your side, I expect it can do the same for you.
Happy healing everyone!
Matt Nedin, B.S.
Certified Holistic Nutritionist
EndSickness.org
Phone: 734-846-8619
WhatsApp: +17348468619
Email: endsickness@gmail.com
References:
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- Hetz, S. K., & Bradley, T. J. (2005). Insects breathe discontinuously to avoid oxygen toxicity. Nature, 433(7025), 516-519.
- Mayer, E. A. (2011). Gut feelings: the emerging biology of gut–brain communication. Nature Reviews Neuroscience, 12(8), 453-466.
- Chrousos, G. P., & Gold, P. W. (1992). The concepts of stress and stress system disorders: overview of physical and behavioral homeostasis. JAMA, 267(9), 1244-1252.
- Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.
- Thayer, J. F., & Sternberg, E. M. (2006). Beyond heart rate variability: vagal regulation of allostatic systems. Annals of the New York Academy of Sciences, 1088(1), 361-372.