Breathing and Respiratory System

Study Notes

Most people breathe incorrectly, and it's estimated that 95% of people breathe wrong.
Proper breathing can optimize the body and brain, while incorrect breathing can harm.

When you breathe in, the sympathetic nervous system is activated, increasing heart rate and releasing noradrenaline.
When you breathe out, the parasympathetic system is triggered, relaxing the body.
The diaphragm moves down and stretches the heart when you breathe in, making it bigger, and slower when you breathe out, making it smaller.

Focusing on the out-breath can bring down heart rate and increase parasympathetic activity, calming the body.
Slow breathing can increase the activity of the neurotransmitter GABA in the brain, further calming the nerves.
Research has found that breath work can be more effective than mindful meditation for emotional regulation.
One study found that a group that focused on longer exhales (cyclic sighing) felt more positive, less stressed, and less anxious than a control group.

Breathing exercises have been found to help with depression and PTSD.
Research has shown that breathing exercises can:
- Improve sleep quality
- Increase memory and reaction times
- Help with pain management
- Lower blood pressure

Nose breathing is generally considered better than mouth breathing.
Nose breathing provides more oxygen, protects against infection, and helps with sleep quality.
Mouth breathing can cause issues, such as snoring, sleep apnea, and dry mouth.

Cyclic sighing is a technique that involves a quick and intense breath in through the nose, holding it for a split second, and then breathing out slowly through the mouth.
This technique can trigger the parasympathetic nervous system, calming the nerves and reducing stress.
Repeating this technique for 5 minutes a day can greatly reduce stress and anxiety in daily life.

Incorrect breathing is prevalent, with an estimated 95% of people doing it wrong.
Proper breathing can optimize bodily and brain functions, whereas incorrect breathing can be detrimental.

Inhalation activates the sympathetic nervous system, increasing heart rate and releasing noradrenaline.
Exhalation triggers the parasympathetic system, promoting relaxation.
Diaphragmatic movement during inhalation stretches the heart, making it bigger and slower, and during exhalation, it makes the heart smaller and faster.

Focusing on exhalation can lower heart rate, increase parasympathetic activity, and calm the body.
Slow breathing can increase GABA activity in the brain, further calming the nerves.
Breath work has been found to be more effective than mindful meditation for emotional regulation.
A study showed that a group practicing cyclic sighing (longer exhales) reported feeling more positive, less stressed, and less anxious compared to a control group.

Breathing exercises have been effective in addressing depression and PTSD.
Research has demonstrated that breathing exercises can:
- Improve sleep quality
- Enhance memory and reaction times
- Aid in pain management
- Lower blood pressure

Nose breathing is generally preferred over mouth breathing due to its ability to provide more oxygen, protect against infection, and promote better sleep quality.
Mouth breathing can lead to issues such as snoring, sleep apnea, and dry mouth.

Cyclic sighing involves quick and intense nasal inhalation, a brief hold, and slow mouth exhalation.
This technique can trigger the parasympathetic nervous system, reducing stress and anxiety.
Practicing cyclic sighing for 5 minutes daily can significantly reduce stress and anxiety in daily life.