The Mind-Body Benefits of Breathing
For breath is life, and if you breathe well you will live long on earth.
On average, it is said that if we humans breathe 15 times per minute, we will live to 75 or 80 years. If we breathe 10 times per minute, we will live to 100. The speed at which we breathe dictates the length of life. We can easily validate this by observing animals: a tortoise breathes very slowly, approximately four breaths per minute and lives for up to 150-300 years. On the other hand, dogs take in around 24 breaths per minute at rest and live for only up to 13 years. In short, if we breathe fast, our life will be shortened.
A yogi measures the span of life by the number of breaths, not by the number of years
Breath is an essential part of life. The first thing we do when we are born and the last thing we do when we leave. During this time, we take about half a billion breaths. There is nothing breath cannot do! Good breathing benefits us in many different ways; breathing has a spiritual effect too, deepening yoga and meditation practice, creating inner peace, and leading us to higher states of consciousness. What we fail to realise is that our mind, body and breath are all connected intimately and can influence each other. Breathing influences our thoughts and our thoughts and physiology can also influence our breath. Learning to breath consciously and with full awareness is the Fourth limb of Yoga and it is one of the most valuable aspect which helps us restore balance in the mind and body.
Yoga teachings state that if the mind is moving so are the heart and respiration.
When we are angry, our breath quickens; when we sleep our breath slows down.
By consciously slowing down the breath and making it rhythmic so that consciousness is not disturbed by it, we can achieve a corresponding tranquillity.
Breathing heals and to understand how it achieves this function is not only good for our mental but also physical health. Taking in oxygen, revitalizing the red blood cells and expelling carbon dioxide (metabolic waste), is how our breath continuously converts our life-sustaining energy. The art of deep breathing is increasing oxygen into the body, eventually aiding the heart pace to slow down to feel calmness and relaxation within us. Deep breathing helps us to experience our true essence.
The benefits of breathing help the body systems deeply to process more efficiently.
- Strengthens the respiratory system
Deep breathing helps to release tension in the diaphragm and primary breathing muscles, alleviating many long-term respiratory issues like asthma and breathlessness. It also opens up the chest, releasing tension from the intercostal muscles and around the scapula, erector spinae and trapezius muscles, allowing for a more relaxed posture.
- Increases Energy
Humans can go without food and water for days but without breathing we can die. Oxygen is the most important natural resource required by our cells. Breath equals life!
- Calms the Nervous system
Deep breathing activates the parasympathetic nervous system, thus bringing one to a relaxed state. It functions in the opposite way to the sympathetic nervous system, which stimulates activities associated with the fight-or-flight response.
- Affects Our Mental State
Based on the quality of our breath, the mind relaxes and the ability to learn, focus, concentrate and memorize enhances. In order for the brain to function oxygen is crucial and better oxygen intake helps to achieve clarity and feel grounded and productive. It also relieves anxiety, stress, depression and negative thought patterns. Proper breathing not only helps us overcome any addictive pattern of behaviour and eating disorder but also ignites creativity and passion.
- Improves the Cardiovascular System
Studies have shown that in heart attack patients, 100% were chest breathers with very little diaphragm or belly expansion. Also, patients who survived a heart attack and adopted proper breathing exercise regime experienced a 50% reduction in the risk of another heart attack. Deep diaphragmatic breathing tones, massages and increases circulation to the heart, liver, brain and reproductive organs.
- Strengthens the Lymphatic System
Deep breathing plays an important role in protecting the body from different bacteria, viruses and other threats to our wellbeing. The lymphatic system depends on muscle movement, gravity, and the benefits of breath to keep flowing so that the body can be cleansed.
- Elevates the Digestive System
Deep breathing activates the diaphragm which sits under the lungs and above the digestive system and internal organs. Breathing helps increase blood flow in the digestive tract further encouraging intestinal action and improving overall digestion. This alleviates irritable bowel syndrome and constipation. As we are aware deep breathing calms the nervous system, this improves optimum digestion.
- Releases Muscle Tension
When we are stressed or experience uncomfortable feelings such as anger or pain, our sympathetic nervous system activates the body’s ancient fight-or-flight response, giving us the energy to respond to the perceived threat. Our breath becomes shallow and rapid and makes our muscle tissues contract. Deep breathing helps to release this and create a sense of calm in our mind and body.
- Keeps Us Looking Youthful
As we know a happy face is more beautiful than a stressed or angry one. Breathing deeply slows the aging process by increasing secretion of anti-aging hormones! It reduces stress and improves our mood, thus elevating the levels of serotonin and endorphins.