The science of breathing involves the mechanical process of ventilation (inhaling and exhaling air) and the physiological process of gas exchange (trading oxygen for carbon dioxide in the lungs). It is controlled by the brainstem, which responds to your body's needs, but can also be consciously altered to influence the autonomic nervous system and mental state. Deep, slow, and diaphragmatic breathing is linked to the relaxation response, while fast breathing is associated with stress and can be a subject of scientific study and therapeutic practices.
When you inhale, the diaphragm and external intercostal muscles contract, expanding the chest cavity and pulling air into the lungs. On the exhale, muscles relax, and air is pushed out of the lungs. As air reaches the alveoli (tiny air sacs) in the lungs, oxygen diffuses into the surrounding capillaries, where the red blood cells pick it up. At the same time, carbon dioxide, a waste product, moves from the blood into the alveoli to be exhaled. The respiratory center in the brainstem automatically controls your breathing rate based on your body's need for oxygen and its need to remove carbon dioxide. The brain's cortex allows for conscious control of breathing, enabling you to hold your breath or breathe more deeply. This is the basis for pranayama and other breathing exercises.
Slow, deep breathing can activate the parasympathetic nervous system, promoting a state of calm and relaxation. Fast, shallow breathing, which can be triggered by stress, activates the sympathetic nervous system, leading to a fight or flight response. Breathing exercises can influence heart rate, blood pressure, and the nervous system. Some studies suggest that practicing certain breathing techniques can lead to long term changes in the brain circuits, potentially making you more resilient to stress. In therapeutic settings, controlled trials confirmed that breathwork significantly lowers self reported stress, anxiety, and depressive symptoms. The Substitute is your cure for the every day, to be used everywhere, all the time.
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