Breathe Deep, Live Better: Unlock Your Body's Hidden Potential with Resonant Breathing and Breth’s Belly Breathing

In today's fast-paced world, many of us find ourselves stuck in "panic mode," overwhelmed by stress and anxiety. Fortunately, a simple yet powerful technique—slow deep breathing—can help your body transition from chaos to calm. Also known as belly breathing, resonant breathing, or diaphragmatic breathing, this method is gaining traction in both scientific research and wellness communities for its remarkable benefits.

What is Slow Deep Breathing?

Slow deep breathing is a fundamental practice in breathwork that involves intentional, controlled breaths engaging the diaphragm. The diaphragm is a dome-shaped muscle located beneath the lungs that plays a central role in breathing. When you inhale, it contracts and flattens, creating space for the lungs to expand and draw in air. During exhalation, the diaphragm relaxes and returns to its dome shape, gently pushing air out of the lungs. This rhythmic movement acts like a pump, ensuring oxygen enters the body and carbon dioxide is expelled. For a deeper dive into how this major muscle works, check out Anatomy Lab’s animation to show diaphragm function.

Typically, the slow deep breathing technique consists of inhaling and exhaling for 5-6 seconds each, resulting in a breathing rate of about 5-6 breaths per minute. Unlike shallow chest breathing, which often accompanies stress, slow deep breathing activates the body's relaxation response, leading to a cascade of physiological and psychological benefits. Here are just a few.

Heart and Lung Health

Research has shown that slow deep breathing can significantly enhance heart and lung function. It increases Heart Rate Variability (HRV) and Respiratory Sinus Arrhythmia (RSA), both indicators of improved nervous system health. [1,2] By promoting parasympathetic nervous system activity, this technique encourages a "rest and digest" state rather than the sympathetic "fight or flight" response.

Moreover, studies indicate that slow deep breathing can lower blood pressure and heart rate. [3,4] Breathing at a rate of 6 breaths per minute has been found to optimize lung function by improving efficiency and reducing unused space within the lungs. This optimal breathing rate not only aligns with cardiovascular benefits but also contributes to overall physiological well-being. [5] The compilation of many studies shows that breathing deeply using your diaphragm is associated with reductions in systolic blood pressure (the top number of your blood pressure). [6]

Neurological Benefits

The impact of slow deep breathing extends to our brain activity as well. EEG studies have demonstrated increased alpha power and decreased theta power during this practice, correlating with a state of relaxed alertness. For people concerned about brain health in aging, researchers have found that slow deep breathing  improves attention and memory in older individuals. [7] When researchers use fMRI machines to study what’s happening in the brain when people use slow deep breathing techniques, they find heightened activity in key cortical areas such as the prefrontal cortex—a part of the brain that is responsible for emotional regulation—and other brain regions involved in bodily regulation. [1]

Anxiety Reduction

These neurological changes suggest a strong connection between breathwork and emotional regulation. [8] Research shows that slow deep breathing effectively reduces stress levels by lowering stress hormone concentrations in the blood. [9] Additionally, it has been particularly beneficial for older adults in alleviating state anxiety, likely due to increased parasympathetic nervous system activity. [10,11] A meta-analysis of well-designed studies on breathwork showed that it was associated with lowering levels of stress, improving self-reported anxiety levels, and reporting decreased depressive symptoms [12]

Pain Management Potential

Interestingly, slow deep breathing has also been linked to decreased pain perception. Experimental studies indicate that participants report less intense pain during this practice compared to normal breathing, especially when the exhalation phase is longer than inhalation. [13] This finding opens exciting possibilities for incorporating slow deep breathing into pain management strategies.

How Breth Guides you through Slow Deep Breathing

Breth offers a comprehensive approach to guided breathing, leveraging cutting-edge technology to enhance the practice of slow deep breathing. The device employs haptic vibrations that users can feel on their sternum (chestbone) and through their body. By doing this, Breth provides intuitive guidance for inhalation and exhalation cycles. These near-silent, invigorating pulses are felt at the top of the device for inhales and at the bottom for exhales, creating a unique and immersive experience. The vibration that is part of the Breth device is key to unlocking the health benefits of vibration that are starting to emerge in the scientific literature.

While Breth offers audio and visual cues through its app, users have the flexibility to close their eyes and focus solely on the tactile vibration sensations if they prefer. The app allows for extensive customization, enabling users to set their desired breath cycle lengths for deep slow breathing with options for 5, 6, 7, or more seconds for both inhalation and exhalation. Additionally, Breth accommodates various schedules by allowing session durations ranging from a quick 3-minute catch-up to a more extended 15-minute practice, catering to both busy professionals and those seeking deeper relaxation. 

By referring to this practice as "belly breathing" in the app, Breth emphasizes the importance of engaging the diaphragm for maximum benefit.

Embracing Slow Deep Breathing

The extensive benefits of slow deep breathing—from cardiovascular improvements to enhanced neurological function and psychological well-being—highlight its potential as a powerful health tool. As ongoing research continues to unveil the mechanisms behind these effects, it's clear that this simple technique can be seamlessly integrated into daily life for significant health benefits.

Incorporating slow deep breathing into your routine can serve as an effective antidote to stress and anxiety, fostering a greater sense of calm and overall wellness. Why not take a moment today to breathe deeply and embrace the tranquility it brings?

Citations

1. Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018;12:353.
2. Chaitanya S, Datta A, Bhandari B, Sharma VK. Effect of Resonance Breathing on Heart Rate Variability and Cognitive Functions in Young Adults: A Randomised Controlled Study. Cureus. 2022;14(2):e22187.
3. Mun S, Park S, Whang S, Whang M. Effects of Temporary Respiration Exercise with Individual Harmonic Frequency on Blood Pressure and Autonomic Balance. Int J Environ Res Public Health. 2022;19(23):15676.
4. Sakakibara M. Evaluation of Heart Rate Variability and Application of Heart Rate Variability Biofeedback: Toward Further Research on Slow-Paced Abdominal Breathing in Zen Meditation. Appl Psychophysiol Biofeedback. 2022;47(4):345-356.
5. Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe 2017; 13: 298–309
6. Garg P, Mendiratta A, Banga A, Bucharles A, Victoria P, Kamaraj B, Qasba RK, Bansal V, Thimmapuram J, Pargament R, Kashyap R. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. Int J Cardiol Cardiovasc Risk Prev. 2023;20:200232.
7. Lee SH, Park DS, Song CH. The Effect of Deep and Slow Breathing on Retention and Cognitive Function in the Elderly Population. Healthcare (Basel). 2023 Mar 20;11(6):896.
8. Doll A, Hölzel BK, Boucard CC, Wohlschläger AM, Sorg C. Mindful attention to breath regulates emotions via increased amygdala-prefrontal cortex connectivity. NeuroImage. 2016;134:305-313.
9. Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874.
10. Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023;13(12):1612.
11. Magnon V, Dutheil F, Vallet GT. Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Sci Rep. 2021;11(1):19267.
12. Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023 Jan 9;13(1):432.  
13. Jafari H, Gholamrezaei A, Franssen M, Van Oudenhove L, Aziz Q, Van den Bergh O, Vlaeyen JWS, Van Diest I. Can Slow Deep Breathing Reduce Pain? An Experimental Study Exploring Mechanisms. J Pain. 2020;21(9-10):1018-1030.