Breathing is one of the most fundamental functions of the human body. Our first breath marks the beginning of our lives, and we exhale with our last. Because it happens unconsciously and automatically, the importance of breathing is often underestimated. Breathing is not just a way to take in oxygen and expel carbon dioxide from the body; it also plays a crucial role in our health, well-being, and longevity.
The art of breathing has existed since antiquity.
In traditional teachings, breathing connects body and mind and, when practiced correctly, is said to lead to harmony. In Indian Sanskrit, the word Prana means life energy or breath, and Ayama, meaning control, expansion, or extension, is intended to increase this energy. In Chinese, breath or life energy is Qi, and Gong stands for work or practice. Thus, in both cultures, whether called Pranayama or Qigong, breath training for increasing life energy is traditionally rooted. Ancient Greece also had schools of breath therapy that played a significant role in ancient medicine, attributing illnesses to anomalies of the breath. And the philosophical doctrine of Stoicism also views the fiery breath, Pneuma, as the divine reason, Logos, that permeates all things.
This ancient Greek school of thought was the cradle of our current, very popular mindfulness movement. The Stoics were convinced that human happiness lies in accepting one's life situation and that extreme external influences can be managed through self-discipline and breathing techniques. Breathing techniques, in particular, help the Stoic control strong emotions and maintain inner peace.
Humans have been practicing the art of conscious and deep breathing since 300 BC, and it appears to have a wide range of positive effects on the body. With the right breathing techniques, we can reduce stress, improve cell function, strengthen the immune system, and thus slow down the aging process.
The biology of breathing
Deep, slow breathing increases the amount of oxygen entering the body, which supports cell health. Oxygen is crucial for energy metabolism in the mitochondria – the "powerhouses" of the cells. Sufficient oxygen flow optimizes cell metabolism, reduces oxidative damage, and thus helps prevent age-related diseases.
Interestingly, there's a kind of paradox to breathing. One might think that frequent, rapid breathing would increase oxygen intake and delivery to the tissues. However, the opposite is true. Hemoglobin in the blood (red blood cells) delivers more oxygen to the cells and absorbs more CO2 for exhalation when it has a higher CO2 concentration, or medically speaking, a higher partial pressure of CO2, and thus a lower pH value. This is achieved through deliberately slow and deep inhalation combined with long exhalations, which positively influences cellular metabolism.
The influence of breathing on the central nervous system
The way we breathe also has another effect. When we breathe shallowly and rapidly, as is often the case in stressful situations, the sympathetic nervous system tends to be activated. The body goes into a state of heightened alertness, a state of increased readiness to ward off potential stress or danger. The heart beats faster, the stress hormone cortisol is released, and we accelerate the aging process, just as is the case with chronic stress.
Conversely, particularly calm breathing promotes the activity of the parasympathetic nervous system. This antagonist to the sympathetic nervous system is responsible for our relaxation and regeneration.
Various breathing techniques
Breathing techniques, such as those practiced in meditation or yoga, can lead to greater inner peace and stress resilience through regular practice.
Generally, breathing through the nose with deep abdominal breathing is recommended to activate the parasympathetic nervous system. There's the 4-7-8 method: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Another method is alternate nostril breathing from Pranayama, where you inhale through one nostril, hold the breath, and exhale through the other, repeating this process. This can even extend to Tummo breathing, which Tibetan monks use to strengthen their immune system and raise their body temperature. This technique, which requires considerable experience in concentrated meditation and extensive practice in conjunction with the breathing technique, is arguably the highest art of breathing techniques, producing truly astonishing bodily reactions and abilities that can protect against freezing. To this day, it remains a mystery to medical professionals how Tibetan monks, using Tummo breathing, can sit in the snow wearing only a thin garment without showing any signs of cold.
But you don't have to reach for the stars. Even regular, calm, deep abdominal breathing can train the parasympathetic nervous system, lower cortisol levels, reduce inflammation in the body, and promote regeneration. Regular relaxation through conscious breathing can contribute to slowing down the aging process.
The positive side effects of breathing training
In addition, regular deep breathing and targeted breathing exercises improve the capacity and flexibility of the lungs, which in turn leads to higher oxygen intake and greater carbon dioxide removal through increased air exchange, keeping the body fitter for longer.
Last but not least, proper breathing can positively influence the cardiovascular system, as deep breaths slow the heart rate, lower blood pressure, and promote blood circulation. Improving heart health through breathing techniques could therefore also contribute to longevity.
Conclusion: The art of breathing as the key to longevity
So, sit comfortably, place one hand on your stomach, and breathe in deeply through your nose. Let your stomach expand as you inhale. Exhale slowly through your mouth as your stomach contracts. Whether you regularly practice deep abdominal breathing, yoga breathing, or the 4-7-8 method, conscious breathing exercises offer a way to slow down aging and improve your quality of life.
By learning to master the art of breathing, we can not only improve our well-being but also support the body in ways that contribute to longevity. Breathing exercises are easy to perform, require no special equipment, and can be practiced anywhere – at home, in the office, or on the go.
Understanding the close connection between breathing, health, and longevity opens up new possibilities for actively influencing aging. By improving oxygenation, reducing stress, and promoting deep relaxation, the art of breathing can make a significant contribution to extending and improving our lives.
