Breathing

Breathing is an automatic and unconscious process that is essential for our survival. On average, we take about 20,000 breaths a day, which equates to about 14,000,000 breaths a year, and over a lifetime, it is estimated that the average person takes over 700 million breaths. This staggering number of breaths is a testament to the vital role that breathing plays in our lives.

Breathing is something that we do every day without much thought, but did you know that how we breathe can have a significant impact on our mental health? The connection between breathing and mental health is a complex one, but research has shown that certain breathing techniques can help to reduce stress, improve mood, and promote overall well-being (1). As a result, the way we breathe can have a significant impact on our overall health and well-being.

In this Tooling-UP article, we will talk about the physiologic effects of breathing, the connection between breathing and the nervous system and how breathing can affect mood and mental state. We will close this article by discussing different breathing techniques that can improve mental health. 

The physiological effects of breathing

Breathing is a vital physiological process that has a profound impact on the body. When we breathe, we bring oxygen into our bodies and remove carbon dioxide, which is essential for maintaining life. This exchange of gasses is facilitated by the circulatory system, which transports oxygen to the cells of the body and removes carbon dioxide.

Breathing also plays a role in maintaining homeostasis, or balance, in the body. For example, when we are exposed to high levels of carbon dioxide, our breathing rate increases in an attempt to eliminate the excess. Conversely, when we are in a state of hyperventilation, or rapid breathing, we may experience symptoms such as lightheadedness, dizziness, or even fainting, due to a decreased level of carbon dioxide in the body.

The connection between breathing and the nervous system

In addition to its role in maintaining homeostasis, breathing has also been shown to have a number of other physiological effects, especially with the nervous system. The connection is complex and multi-faceted, but it is clear that the two are closely linked (2). Our breathing patterns are influenced by our nervous system, and in turn, our breathing can affect our nervous system. This connection is particularly evident in times of stress or anxiety, when our breathing patterns can become rapid and shallow, triggering the fight-or-flight response in the body. This response is characterized by physical symptoms such as increased heart rate, elevated blood pressure, and rapid breathing, and it prepares the body for action in response to a perceived threat.

However, by taking control of our breathing, we can regulate our nervous system and reduce the physical symptoms associated with stress. This is why many people find that slow, deep breathing can help to reduce stress and improve mood. By slowing down our breathing, we can activate the parasympathetic nervous system, which is responsible for rest and relaxation, and promote a sense of calm and well-being.

How breathing can affect mood and mental state

As you can see, breathing is a powerful connection between the body and mind, and has been shown to have a profound impact on our mood and mental state. Research has demonstrated that our breathing patterns are closely linked to our nervous system, and can affect our mood and mental state (2). This is because breathing influences the release of certain hormones and neurotransmitters in the body, which are responsible for regulating our mood and emotions.

For example, slow, deep breathing has been found to stimulate the production of endorphins, which are the body's natural painkillers and mood elevators. This type of breathing has also been shown to reduce levels of cortisol, the hormone responsible for stress, and promote relaxation and calm. On the other hand, rapid, shallow breathing, often seen during times of stress or anxiety, has been found to increase levels of cortisol and trigger physical symptoms associated with stress.

In addition, breathing can also impact the function of the amygdala, the part of the brain that is responsible for regulating our emotions and stress response. Research has shown that controlled breathing can help to reduce activity in the amygdala, and thereby reduce feelings of anxiety and stress.

By understanding the connection between breathing and mental health, we can use breathing techniques as a tool to regulate our emotions and improve our overall well-being.