Breathing
The bridge between conscious and unconscious. Breathing happens automatically but can be consciously controlled. This makes it a powerful tool for influencing physiology. Breath patterns affect blood pH, autonomic nervous system balance, brain function, and stress response. Fast, shallow breathing activates fight-or-flight; slow, deep breathing activates rest-and-digest.
Breathing Physiology
Gas Exchange
Oxygen in, CO2 out. Alveoli diffusion. Hemoglobin transport.
CO2 Regulation
CO2 drives breathing rate. Not oxygen. Low CO2 = constricted vessels.
pH Balance
CO2 + H2O = carbonic acid. Breathing affects blood pH rapidly.
Bohr Effect
CO2 helps oxygen release to tissues. Overbreathing impairs delivery.
Nasal Nitric Oxide
Nose produces NO. Vasodilator, antimicrobial. Lost with mouth breathing.
HRV Connection
Respiratory sinus arrhythmia. Heart rate varies with breath. Vagal tone marker.
Breathing Patterns
Overbreathing
Too fast/deep. Blows off CO2. Alkalosis. Anxiety, dizziness, tingling.
Mouth Breathing
Bypasses nasal functions. Sleep issues. Facial development affected.
Chest Breathing
Upper chest moves. Stress pattern. Neck tension. Inefficient.
Breath Holding
Common with stress. Disrupts CO2 rhythm. Tension pattern.
Breathwork Techniques
Box Breathing
4-4-4-4 pattern. Inhale, hold, exhale, hold. Calming. Navy SEALs use.
4-7-8 Breathing
Inhale 4, hold 7, exhale 8. Very calming. Good for sleep.
Wim Hof Method
Controlled hyperventilation + breath holds. Stress inoculation. Immune effects.
Buteyko
Reduce breathing volume. Increase CO2 tolerance. Asthma, anxiety help.
Resonance Breathing
5.5 breaths/min. Maximizes HRV. Coherent with heart rhythm.
Alternate Nostril
Nadi shodhana. Balancing. Calms nervous system. Yogic technique.
Breathing Benefits
Stress Reduction
Slow breathing activates parasympathetic. Lowers cortisol. Immediate effect.
Blood Pressure
Slow breathing lowers BP. FDA-approved device (RESPeRATE). Significant effect.
Anxiety
Extended exhale calms. Breaks panic cycle. Accessible intervention.
Sleep
Nasal breathing improves sleep. Tape mouth for training. Reduces apnea.