Breathing happens automatically, but the way you breathe can strongly influence how your body and mind feel. Different breathing patterns send different signals to the brain about whether we are safe, stressed, or in danger. Although breathing usually runs on autopilot, it is one of the few automatic processes that we can also consciously control. With an estimated 10,000 gallons of air moving in and out of our lungs daily, we have many opportunities to influence our nervous system through our breath patterns.
During stress, pain, or injury, many people begin to breathe faster, higher in the chest, through the mouth, or more shallowly. These patterns can keep the body stuck in a constant state of alertness via our sympathetic (“fight or flight”) nervous system, even when there is no real danger. Contrastingly, engaging in a functional breath, described below, can retrain the body to feel safe again and activate our parasympathetic (“rest and digest”) nervous system.
A functional breath utilizes proper posture and recruitment of diaphragm and intercostal muscles. It usually happens through the nose and is led by gentle movement of ribs and belly rather than the chest or shoulders. This type of breathing allows the body to use oxygen more efficiently and reduces unnecessary muscle tension. It also helps to activate the vagus nerve, which is a major communication pathway between the brain and the body, influencing the heart, lungs, digestion, and stress response.
How to Functionally Breathe
To perform a functional breath, begin by aligning your posture. Sit or stand tall with your head stacked over your shoulders and your shoulders relaxed. Gently close your mouth and inhale slowly through your nose, allowing the air to expand your ribcage outward and your belly to soften and move slightly forward. Keep the chest and shoulders relatively quiet. Exhale calmly through the nose (or softly through the mouth if needed), letting the ribs move inward and the belly gently draw back without force. The breath should feel smooth, quiet, and unstrained, with a steady rhythm that supports relaxation rather than effort. Try increasing the length of your exhale, making it longer than the inhalation. This is one way to effectively activate your vagus nerve.
Vagus Nerve and Functional Breathing
When the vagus nerve is active, it engages the parasympathetic nervous system, which calms us, slows our heart rate, lowers blood pressure, and supports the body’s natural calming and recovery systems. The vagus nerve is composed of approximately 80% afferent (sending signals from your organs to your brain) and 20% efferent (sending signals from your brain to your organs) fibers, making it well suited to send sensory signals to your brain. Sending the message of safety with slow, functional breaths is a simple way to reduce anxiety, calm pain signals, and improve digestion. While breath can impact our physiology in just a matter of seconds, consistent practice is key for long-standing effects.
Biofeedback
Biofeedback is one way to see how your body is responding to such practices in real time using simple sensors to show changes in heart rate, breathing patterns, temperature regulation, and sweat response. Instead of guessing whether a breathing technique is working for you, you can actually see how your nervous system responds in the moment and engage in individualized training sessions.
If you are interested in scheduling a biofeedback visit, call the front desk and schedule an appointment today.
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Meet Dr. Nelson
Sarah Nelson is a naturopathic doctor dedicated to the science and art of healing, as well treating the whole you. She works closely with the mind-body connection, and believes the most effective treatments include the integration of her patients’ physical, mental, and spiritual well-being. Her approach is both curious and nonjudgmental in nature.
To schedule an appointment with Dr. Nelson, call 503-956-9396 or contact us now to schedule an appointment today.
