Breathing for the Brain: Exhaling for Vagus

The the function of the autonomic nervous system is critical for the health of the body. The autonomic system consists of two branches.⁣
⁣
1. The sympathetic system which reacts to stress and dictates a fight or flight response.⁣
⁣
2. The parasympathetic system which calms the body down for resting and digesting.⁣
⁣
Both systems are important for survival and health. But many of us spend far too much time in fight or flight which comes with detrimental long term health impact.⁣
⁣
Prolonged and unchecked fight or flight is suspected to play a role in heart disease, stroke, diabetes, and Alzheimer’s disease. ⁣
⁣
It’s not easy to change our personalities & how we react to stress. But it’s important that if we have a lot of stress, that we keep the stress physiology in check.⁣
⁣
A simple and free way to do that, that takes no additional use of your time is changing your 𝗯𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀.⁣

⁣
Many of us breath in a way that is fast and shallow, but neurologically this can bias our sympathetic nervous system.⁣
⁣
When we inhale rapidly, our sympathetic nerves tend to fire more which keeps our heart rates slightly elevated.⁣

⁣
Breathing out has the opposite effect. It tends to activate our vagus nerve and slows down our heart rate.⁣
⁣
A simple way to get more parasympathetic activation from our vagus nerve is just to spend more time breathing out! ⁣
⁣
It’s too simple, but really effective.⁣
⁣
Here’s how you can work on this:⁣

1. When you are reading, watching TV, working on the computer, getting ready for sleep, start focusing on slowing your breath.⁣
⁣
2. Take normal breaths in, but start focusing on doubling the number of seconds breathing out. ⁣
⁣
If it takes 2 seconds to breathe in, spend a full 4 seconds breathing out. If it takes 3 seconds to breathe in, spend 6 seconds out.⁣
⁣
Try to go as slow as possible. ⁣
⁣
Initially the breath out will feel strange, but you are training yourself to breathe differently so it is normal to be uncomfortable.⁣
⁣
Within weeks of practice, your natural pattern will change, and this can have significant effect on your physiology.