The size of your pupil, the muscle tension, ability to recall information, and the pores in your skin are all modulated by breathing patterns where they have no apparent role. Yet breathing is considered the most trivial activity of human experience.
What Tanjiro does in Demon Slayer has some truth to his breathing techniques!
Let’s take a few deep breaths and delve deeper.
Cells in your body consume oxygen to generate energy and excrete CO2 as a waste product. In this process, hemoglobin acts like a delivery truck that carries supplies (oxygen) to the workers (cells) and takes away waste (CO2). But before the waste is loaded, carbonic anhydrase, the factory’s waste management system, converts waste into a transportable form (bicarbonate).
CO2 + H2O ↔ H2CO3 ↔ H+ + HCO3−
This process results in lower pH(more acidic) due to increased H+ ions, which activate neurotransmitters, the body’s communication system, ensuring everything runs smoothly by adjusting operations based on real-time data (CO2 levels).
So, lower CO2 is good? Not really.
Interestingly, low CO2 levels can trigger anxiety and panic attacks. This happens because low CO2 causes blood vessels to constrict, reducing blood flow to the brain and leading to symptoms like lightheadedness, dizziness, and tingling in the extremities. These physical sensations can contribute to feelings of panic and anxiety.
It might sound counterintuitive, but high CO2 can lead to an increase in arousal and alertness, contributing to feelings of anxiety and panic as well.
Next, we’ll take a look at the parts of brain involved in breathing, essentially 3:
| Prefrontal Cortex (PFC) | Helps with thinking and decision-making | Iron Man (Tony Stark) |
| Amygdala | Controls emotions like fear & anger | The Incredible Hulk |
| Hippocampus | Helps with memory | JARVIS (Iron Man’s AI) |
When we are in a highly stressed state, Tony (PFC) goes out of commission, and your thoughts and actions become disorganized. The Hulk (amygdala) goes on a rampage, causing chaos. And finally, JARVIS (hippocampus) gets glitchy, making it hard to remember things.
Mastering your mind is within reach when you harness the power of breathing techniques.
Know this, your breathing has a direct effect on your heart. Inhaling speeds it up, while exhaling slows it down. By practicing a simple exercise of breathing in for a count of four and out for a count of eight, studies show you can quickly calm your nervous system. Next time you feel agitated, remember to focus on those longer exhales for immediate relief, or try observing the breathing patterns of marathon runners. You’ll be surprised how much breathing contributes.
References-
1. https://hbr.org/2020/09/research-why-breathing-is-so-effective-at-reducing-stress
2. https://www.nature.com/articles/s41598-022-27247-y
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9840384/
4. https://www.sciencedirect.com/science/article/pii/S0896627315006765?via%3Dihub
grewal 