BREATH, HEALTH, AND SYNCHRONIZED BREATH

Life begins with a breath and ends with a breath. In the life between these two breaths, the quality of our breathing is an important factor that affects our physical, mental, and spiritual health.

Chronic stress, which refers to long-term stress, negatively affects a person’s health as a whole. As many people know today, stress is the main cause of many illnesses. It can lead to various diseases such as cardiovascular diseases, weight problems, cancer, increased inflammation in the body, and a weakened immune system.

The positive effects of breathwork have also been scientifically proven today. An individual who can easily adapt to new conditions, possesses flexibility towards life, and has high emotional resilience will also suffer less from the challenges of daily life.

In this article, I want to share information about Synchronised Breathing, a practice I personally use.

“The part of the nervous system that heals and calms is known as the parasympathetic nervous system. The activity level of the parasympathetic nervous system can be measured by utilizing the natural fluctuations in heart rate linked to breathing; these fluctuations are used to calculate heart rate variability (HRV). Changing the pace or rhythm of breathing also changes HRV, which reflects changes in the nervous system.

Slower breathing increases HRV. But is this a good thing? Changes in HRV occur through the autonomic nervous system, and when HRV is high, the system that regulates heart rate as you breathe responds more powerfully and flexibly to changes in respiration. Low HRV means either something is wrong or the system has aged and become more rigid over time. Therefore, the answer to our question is yes: increased HRV is good because high HRV is associated with a healthier, more flexible cardiovascular system, a more balanced and resilient stress response system, and generally a healthier and longer life. In fact, scientists use HRV as a tool to measure the balance of the stress response system, and a balanced stress response means less wear and tear on the body. People suffering from anxiety disorders, depression, post-traumatic stress disorder, attention deficit disorder, excessive aggression, cardiovascular disease, and irritable bowel syndrome have low HRV and dysfunctional stress response systems.

Synchronised Breathing is a simple way to increase heart rate variability and balance the stress response system. Scientists, after testing every possible breathing rate on people, found there is an ideal rate for each individual. This ideal breathing rate, for adults, is between three and a half to six breaths per minute, with equal time spent on inhaling and exhaling. This rate produces the highest HRV and a sweet spot where the electrical rhythms of the heart, lungs, and brain synchronize. Modern researchers call this the “resonance frequency,” but this phenomenon has actually been known for centuries by religious masters in many cultures.

Synchronised Breathing, with its rate of five breaths per minute, is almost exactly in the middle of the resonance breathing range.”

Today, do yourself a favor and start investing in your physical, mental, and spiritual health by practicing synchronised breathing for at least 5 minutes every day.

Kaynak Kitap: Nefesin Şifa Veren Gücü - Dr. Richard P. Brown & Dr. Patricia L. Gerbarg

Gökçe YILMAZ