![\"\"](\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2020\/02\/heart-and-lung.jpg\")
<\/figure><\/div>\n\n\nLet\u2019s begin by understanding the importance of the length, depth and pace of our breathing pattern.<\/p>\n\n\n\n
- \n
- The length of our inhale and exhale dictates the response between our heart and brain. The longer and slower the inhale, the less sympathetic (or cooler) its\u2019 response. The longer and slower the exhale, the greater improvement of Heart Rate Variability (HRV) health and the burning of fats as our primary energy source. The fields of neuroscience and specifically, Neurocardiology have revealed some amazing research.<\/li>\n\n\n\n
- The depth determines the level of the diaphragmatic movement downward on inhales and upward on exhale. Most of us are mouthing shallow breathers never really engaging the diaphragm in much of the breathing process.<\/li>\n\n\n\n
- The pace of the inhale and exhale set in motion brain wave activity, HRV and our primary source of energy whether it be fat or sugar. We want to be taking the least amount of breaths per minute for optional health and performance.<\/li>\n<\/ul>\n\n\n\n
Now let\u2019s explore the differences between our inhale and exhale. Our inhale raises the heart rate and is based in the sympathetic branch of ANS. This branch’s primary energy source is cortisol and adrenaline (or heat).<\/p>\n\n\n\n
Our exhale lowers our heart rate and is based in the parasympathetic branch of ANS. It\u2019s meant to dominantly be a cooling breath; however it can produce heat with a fast exhale. This branch’s primary energy source (or hormone) is serotonin and cools the heat of the inhale. The heating and cooling elements of our breathing process is what keeps our body temperature at 98.6.<\/p>\n\n\n\n
The depth of our inhale is also important because the lower lobes of the lungs are imbued with oxygen and alkaline rich parasympathetic nerve endings designed for relaxation. These nerve endings can only be accessed through nasal diaphragmatic breathing. The upper lobes of the lungs have predominantly sympathic nerve endings based in the fight or flight response. These two branches of the ANS send different biochemical signals when communicating with the brain.<\/p>\n\n\n\n
When mouth breathing, the diaphragm muscle doesn\u2019t move downward or upward and the lower lobes of the lungs don\u2019t inflate. Our heart rate rises and the brain senses a threat producing chemicals to \u201cfight or flight\u201d. Our bodies were designed to breathe in this way for emergencies only; not habitually in daily life and exercise. Eventually, the overuse of these chemicals takes its\u2019 toll on the body and we see a build-up of acid and inflammation in the cells accelerating aging and chronic illness.<\/p>\n\n\n\n
Heart Disease is the #1 chronic illness condition in our culture today even among those with regular fitness routines. Elevated heart rates in daily life and exercise are contributing, if not causing, this damage to the heart. We can see the effects of this in high performance training through adrenal fatigue syndrome and Overtraining Syndrome which are both related to an imbalance in training and recovery.<\/p>\n\n\n\n
Nasal breathing patterns have the complete opposite effect. When proper nasal breathing patterns are in place, we take excessive pressure off our cardiovascular system with lower heart rates and increased heart rate variability. As our respiratory system strengthens, we can control the length, depth & pace.<\/p>\n\n\n\n
Slowing the pace of in inhale stabilizes the rise in heart rate.\u00a0 Lengthening the exhale longer than the inhale allows the heart rate to drop even further.\u00a0 The depth of our diaphragmatic breathing allows us to reach those parasympathetic nerve endings in the lower lobes of our lungs along with serotonin receptors. When heart rates are lower in movement, not only do we have more power of our physical selves but also, our mental & emotional selves to clear destructive emotions from the mind and harness these emotions as our fuel for training.<\/p>\n\n\n\n
\n\n\n\nWEBINAR WITH BREATH EDUCATOR, ED HARROLD<\/strong><\/h5>\n\n\n
![\"\"](\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2021\/11\/BAM-Aug-Webinar-Banner.jpg\")
<\/a><\/figure><\/div>\n\n\n