BY TRACY McCUBBIN, MD, ABOIM, ABEM
Every breath we take matters. It is something we all sort of take for granted. But are we doing it right? Is breathing correctly the missing pillar in health?
This month we will take a ‘Book Club’ approach to our healthy living journey. A recent New York Times bestseller by James Nestor “Breath: The New Science of a Lost Art” highlights the history and science of breathing. At the heart of this book, Nestor points out that most humans today breathe through their mouth and not their nose to the detriment of our overall health. Nestor provides strong evidence that changing the way we breathe can help us live longer. Breathing properly allows us to hack into our nervous system, control our immune system and restore our health.
Nestor combines a journalistic approach with studies in anthropology, biochemistry, human physiology, psychology and pulmonology to review how different societies throughout human history inhale and exhale. Sound boring? It is actually quite fascinating. So much of this knowledge throughout history seems to be forgotten or marginalized in our modern society. We are not paying attention to proper breathing techniques.
Organized into 3 parts, Breath documents a variety of breathing techniques from the important innovative pulmonary explorers of the past. In Part 1, Nestor and a friend breathe exclusively through their mouth for 20 days. Their health declines significantly. Part 2 focuses on the benefit of nasal breathing which I found most fascinating. That says something since I have practiced medicine for over 30 years! This section also talks about the importance of hard chewing and proper posture as pathways to good breathing. And Part 3 presents technical strategies for breathing efficiently and effectively.
The take-away message from this book: Breathe through your nose. He even suggests taping your mouth shut at night. I am working up to that!
The Nose
Let’s talk a little bit more about the nose. Some fun facts: The interior of the nose is covered in erectile tissue. Yes, the same tissue that covers the penis, clitoris and nipples. Noses actually get erections! As sexual stimulation weakens and erectile tissue becomes more flaccid, the nasal passages become less reactive as well.
Interestingly, our nasal passages are also ‘wired’ differently. The right nostril is the gas pedal. When you are inhaling primarily through this channel, circulation speeds up and your body warms. Cortisol levels, blood pressure and heart rate all increase.
The left nostril is the rest and relax side. It is more deeply connected to the parasympathetic nervous system. When breathing through this nostril, temperature and blood pressure lower and anxiety is reduced.
SInce we spend most of our time in our sympathetic nervous system, breathing exercises that stimulate the parasympathetic have great health benefits.
Nadi Shodana
Our bodies operate more efficiently when we pivot in between action and relaxation, a good balance of daydreaming and reasoned thought. The nose influences this cycle. It is a balance that can be gamed. Nadi Shodana (aka alternate nostril breathing) is a yoga practice dedicated to manipulating our bodily functions by forced breathing through the nostrils. This technique can be beneficial if you are experiencing racing thoughts, anxiety or stress. The cycle takes four to five minutes to complete and can be employed before meditating or going to sleep to help quiet the mind.
478 Breath
Another great breathing technique which stimulates the parasympathetic nervous system is the 478 Breath. You simply breathe in for a count of 4, hold for a count of 7. Then breathe out through your mouth with tongue behind your upper teeth in a swoosh sound to a count of 8. Once you develop a regular practice, the 478 breath lowers blood pressure, decreases heart rate and improves heart rate variability which is important for healthy aging. It improves digestion, sleep and is more powerful at calming anxiety than prescription medications.
Nestor concludes that the perfect breath is to breathe in for a count of 5.5 seconds, then exhale for 5.5 seconds through your nose. Slow inhale and slow exhale. The nasal turbinates will heat, clean, slow and pressurize the air so that the lungs can extract more oxygen with each breath, up to 18% more. This is why nasal breathing is more efficient and healthier than breathing through the mouth. This is due in part to a compound called nitric oxide.
Nitric Oxide
Nitric oxide has been a focus in physiology and pharmacology research during the last two decades. This molecule plays an important role in many functions in the body regulating vasodilatation, blood flow, mitochondrial respiration and platelet function. Immune function, weight, circulation, mood and sexual function can all be heavily influenced by the amount of nitric oxide in the body. And guess what? We make 6x more nitric oxide when we breathe through our nose and not our mouth.
Spring Allergies?
Do you suffer from spring allergies? According to this book, you must keep your nose clear! If spring allergies make you stuffy, I recommend you start the supplement D-Hist, a natural antihistamine, and honey every day. You can boost your body’s immune health by adding a teaspoon of local honey to your morning routine! Bees are pollinators. When you ingest LOCAL honey, it is like a homeopathic dose of pollen that your physical self can compensate for over time. You need to use local honey for this method to work. It needs to be the pollen that is endemic in your area!
A Spring Cleanse is another fantastic way to begin managing your allergies this spring. While some people are born with allergies, most develop them later in life with exposure to various elements in their immediate environment. There are over 20,000 processed chemicals in everyday consumer products that can disrupt our body’s ability to function normally. This toxin overload is one reason for the drastic increase in allergies over the last decade. If you would like to join our medical detox/cleanse this spring, join our free informational webinar on Wednesday, April 13th. Our cleanse program includes products and recipes as well as access to group support. Mention this article and receive 15% off. For more information on this and other functional medicine services we provide, please give us a call at Radiance Functional Medicine – 303-333-1668 or email us at admin@radiancefunctionalmedicine.com.