How Breathing Affects Your Heart Rate?
Breathing is something we do automatically without much thought. However, did you know that the way you breathe can affect your heart rate? Breathing exercises are becoming increasingly popular, as people turn to them for a variety of benefits, such as reducing anxiety, managing stress, and improving overall well-being. In this blog post, we will explore the scientific evidence behind the connection between breathing and heart rate.
The heart and the respiratory system are connected through the autonomic nervous system. The autonomic nervous system controls the automatic functions of our body, including heart rate and breathing. When we breathe, our lungs exchange oxygen and carbon dioxide with the blood. The heart then pumps this oxygen-rich blood to the rest of the body.
Breathing can affect heart rate through a phenomenon called respiratory sinus arrhythmia. This refers to the natural variation in heart rate that occurs with each breath. During inhalation, the heart rate increases, and during exhalation, it decreases. This variation is more prominent during slow, deep breathing and can be used as an indicator of parasympathetic nervous system activity, which is associated with relaxation and reduced stress.
Studies have shown that controlled breathing exercises can affect heart rate variability (HRV), which is a measure of the variation in time between successive heartbeats. A higher HRV is associated with better overall health and a lower risk of developing heart disease. A study published in the journal, Evidence-Based Complementary and Alternative Medicine, found that slow breathing exercises could improve HRV in healthy individuals.
Another study published in the journal, Frontiers in Public Health, investigated the effect of a 12-week breathing exercise program on heart rate and HRV in people with hypertension. The researchers found that the breathing exercises led to a significant decrease in heart rate and an increase in HRV, suggesting a potential benefit for managing high blood pressure.
Breathing exercises have also been shown to have a positive impact on heart rate and HRV in people with anxiety and stress-related disorders. A study published in the International Journal of Psychophysiology found that slow breathing exercises could reduce heart rate and increase HRV in patients with generalized anxiety disorder.
In conclusion, breathing exercises can have a significant impact on heart rate and HRV, which are important indicators of overall cardiovascular health. By practicing slow, deep breathing exercises, you can increase parasympathetic nervous system activity, leading to relaxation and reduced stress. With scientific evidence to back up their benefits, breathing exercises are a simple and effective way to improve your heart health and overall well-being.
Luckily, during the soft flow sessions, we explore our breath through various breathwork exercises and we bring our heart rate to a much happier state. Join our classes to experience where our breath can take us.
Sources:
Lehrer, P., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work?. Frontiers in psychology, 5, 756.
Vasudev, A., Hsu, A., & Glenn, J. (2019). Breathing exercises for adults with hypertension: a systematic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2019.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., ... & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353.
Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: a review of worry, prolonged stress-related physiological activation, and health. Journal of psychosomatic research, 60(2), 113-124.
