The Science of Serenity: Understanding Deep, Slow Breathing
Breathing is a constant, unconscious process integral to life. It is such a routine part of our existence that we often neglect its significance. However, the manner in which we breathe can impact our well-being.
When we inhale, oxygen enters our lungs, gets transported to our cells, and aids in generating energy. The waste product, carbon dioxide, gets expelled when we exhale. But, the nature of our breaths can vary - shallow, rapid breaths differ substantially from deep, slow ones.
Deep, slow breathing, also known as diaphragmatic or belly breathing, involves taking long, full breaths, allowing the lungs to fully take in air. This process can interact with our nervous system and promote a state of calm.
Think back to the last time you felt stressed. Perhaps you were rushing to meet a deadline, or you were stuck in traffic when you were already late for an important meeting. Your heart was probably pounding, your breath became shallow, and your muscles tensed up. These are typical signs of your body's 'fight or flight' response, a mechanism controlled by the sympathetic nervous system. The SNS prepares your body to face a threat.
On the other hand, imagine a time when you felt completely relaxed. Maybe you were sitting on a beach listening to the sound of the waves, or you were at home, curled up with a good book. You probably noticed your heart rate slow, your muscles relax, and your breathing deepen. These are signs that your parasympathetic nervous system (PNS) is at work, promoting 'rest and digest' activities to help your body recover and restore balance.
Deep, slow breathing is one way to stimulate the PNS, which in turn activates the body's relaxation response. The vagus nerve, the longest nerve of the PNS, plays a crucial role in this process. Activating this nerve, can help promote a sense of calm and relaxation.
A study published in the journal Nature found that just a single 5-minute session of deep and slow breathing could increase parasympathetic activity and reduce perceived anxiety in older and younger adults (1).
While this study itself was small in number, metanalysis (or the combined analysis of multiple small studies) of randomized controlled trials ( traditionally viewed as one of the highest quality research study types) has found evidence that breathing techniques are associated with a reduction in stress, anxiety, and depression (2).
Even with the documented benefits of deep, slow breathing, integrating this practice into daily routines can be challenging. Our solution? We've embedded this timeless practice into an engaging mobile gaming experience. The game not only makes deep, slow breathing accessible but also motivates users to regularly indulge in this wellness-enhancing activity.
In our next blog post, we'll give you a background of our mobile game, it’s features, and objectives.
James Xu MD, MPH
CEO, Co Founder, Breathe Healthy Interactive
References
Magnon, Valentin, Frédéric Dutheil, and Guillaume T. Vallet. "Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults." Scientific reports 11.1 (2021): 19267.
Fincham, Guy William, et al. "Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials." Scientific Reports 13.1 (2023): 432.