But breathing happens by itself…so why should I care? The brain and the breath are so intimately linked to one another that the simple act of breathing can impact the psyche as a whole.
It is responsible not only for oxygenating the body, but also plays a part in self awareness, emotional regulation and cognitive function. This is why compromised breathing results in emotional distress and diminished cognitive performance. Furthermore, a mounting body of evidence, both empirical and anecdotal, has revealed the importance of regular breathing exercises such as pranayama to activate and maintain that which neuroscientists refer to as neuroplasticity – the feature of the human brain that makes it possible to change a habit or learn a new skill.
Hacking into the parasympathetic nervous system when life gets in the way of you and your yoga mat
What’s in a breath?
Many moving parts are at work in this process, most of which we rarely take cognisance. The lungs have a multitude of tiny receptors, capturing information about the length and breadth of each breath cycle. Furthermore, they transmit this data to the nervous system via, amongst others, the vagus nerve. Slow, conscious breathing activates the parasympathetic nervous system, notifying the brain that there are no immediate threats and that it is OK to let down its guard.
Why belly breathing?
The communication loop between the brain and the breathing apparatus is enhanced, as the lower portion of the lungs have a larger surface area. A greater number of pulmonary receptors are activate, which in turn stimulates the vagus nerve.
Here’s how:
- Place the palms of the hands on either side of the rib cage
- As you inhale, feel the belly expand on a count of three (you can tell whether this is happening by feeling hands move further apart on each inhale)
- At the apex of the inhale, pause for three counts
- Exhale for three counts
- Repeat
This exercise requires a minimal time investment – it should not take longer than 3 minutes. It is also completely portable; no mats, straps, blocks or incense needed.
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Tuesday morning 9.30 : Vinyasa
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