The science of breathing

Heart rate variability is integral to the science of breathing. As we breathe in, our heart rate accelerates. As we breathe out, it decelerates. That produces the variations in the interbeat interval that we call heart rate variability.

Breathing is almost unique among the bodily functions. It can be voluntary or involuntary with each controlled by different parts of the brain.

How we breathe has an impact on our state of mind, our calmness, and also our health. We are all familiar with the idea of taking a deep breath before having to make a speech, or do something that might elevate our levels of anxiety.

As it turns out, there are even more scientific methods of dealing with stress, and there are research papers^[1]Brief structured respiration practices enhance mood and reduce physiological arousal proving that they work.

Cyclic sighing is the most effective way to improve mood and reduce anxiety. Cycling sighing involves taking a deep breath through the nose, and then without breathing out, another sharp inhalation through the nose. Then slowly exhale all the air out of your lungs. Repeat this exercise for five minutes.

Even doing a single round of cyclic sighing has a positive impact.

Breathing involves the inhalation of air, that contains the vital oxygen that keeps us alive. When we exhale, we get rid of carbon dioxide. But carbon dioxide is not just a waste product of the breathing cycle. It forms a critical component in releasing the oxygen from the blood stream. The balance between oxygen and carbon dioxide is crucial our ability to use the oxygen that our bodies need. Too little carbon dioxide is as problematic as too much.

In his podcast, Dr Andrew Huberman discusses the science behind breathing. Which parts of the brain are involved, and the different breathing techniques. This will be two hours well spent: