Breathing less means living longer?

In 1908, the German physiologist Max Rubner proposed the first evidence-based theory of aging. He noticed that the larger a mammal’s species, the lower its metabolic rate, which means that larger individuals consume less energy per kilogram of body weight compared to smaller ones. In addition, species with a larger body size live longer. This suggests that energy metabolism is inevitably associated with damage that accumulates over time, which leads to a decrease in cell function and, ultimately, death. The faster the metabolism, the more harm and the shorter the life.

In 1956, Rubner’s ideas were supplemented by the theory of free radicals: reactive oxygen species formed during energy production in cells are the cause of damage that causes aging.

But there were several exceptions to this theory, indicating its incompleteness. For example, birds live longer than mammals of a similar size. Scientists have not yet found an exact explanation for this phenomenon. Another exception is that physical exercise, which speeds up the metabolism, does not lead to a shorter life span. In addition, some studies indicate that this is also not affected by changes in the level of reactive oxygen species.

However, these ideas, one way or another, have prompted scientists to research various ways to slow down metabolism, one of which is to delay (slow down) breathing.

The physiological effects of slow breathing are very extensive and complex. The nature of respiration has a profound effect not only on its effectiveness, but also on cardiovascular and autonomic function. The main task of the respiratory system is to maintain normal levels of CO2 and O2 in the blood to ensure vital processes. Changes in the partial pressure of these gases in the body directly affect the frequency and depth of respiration.

The respiratory function is autonomously regulated mainly by the concentration of CO2 in the bloodstream, since a change in its level in the blood causes a reaction of the respiratory centers. Normally, carbon dioxide, as a byproduct of metabolism, easily penetrates from cells into the bloodstream, after which it is excreted from the body by the lungs.

If you hold your breath for a minute, the CO2 level in your blood will rise. If you stop holding your breath, you may find that you need to breathe faster and more often to remove the excess carbon dioxide that has accumulated and restore normal oxygen saturation. This happens thanks to special chemosensitive neurons, chemoreceptors, which transmit information about the content of gases in the blood to the respiratory center of the brain. They respond to changes in CO2 concentration mainly by forcibly increasing their breathing rate.

According to scientists, in order to maintain a reduced respiratory rate without disturbing homeostasis, it is necessary to increase the respiratory volume of the lungs. This can be achieved through flexibility exercises such as yoga, breathing exercises, and physical activity.

According to research, optimal breathing is in the range of 6-10 breaths per minute, while the muscles of the diaphragm are involved, and breathing itself is performed through the nose. This is easily achievable for most people, and so far no side effects of breathing at 6-10 breaths per minute have been identified. Interestingly, it has been shown that controlled slow breathing at a rate of six breaths per minute (with a normal rate of 16-20 breaths per minute) in healthy people reduces the response of chemoreceptors to an increase in CO2 concentration and a decrease in O2.

In addition, studies show that slowing breathing increases “sensitivity to baroreflex” (baroreflex is a mechanism that regulates blood pressure through heart rate). Over time, using controlled breathing to lower blood pressure and heart rate can reduce stress on blood vessels and reduce the risk of stroke and brain aneurysm.

In 2016, scientists from the Department of Higher Nervous Activity at Moscow State University and colleagues conducted a study on the effects of breath retention (apnea) on brain activity and physiological activity in two types of participants: divers and people who are not related to sports. The test was carried out under standard ambient conditions at room temperature, in a sitting position. According to the results of the study, no significant changes were found in brain activity during and after apnea, either in divers or in ordinary people, even with prolonged respiratory retention of up to five minutes. Scientists have suggested that humans, like marine mammals (whales, dolphins, seals), trigger the so-called “diving reflex.” It is aimed at protecting the brain and heart from lack of oxygen.

A study published in the journal PLOS One has shown that controlled breathing can strengthen the immune system and improve energy metabolism. If the results are accurate, then the data supports the conclusion that controlled breathing is not only a counterweight to stress, but also a valuable tool for improving overall health.

Breath control practices have been adopted worldwide due to their claimed health benefits. This aroused the interest of specialists, who began research on the physiological and psychological effects and tried to uncover the main mechanisms.

Virtually every relaxation or meditation technique is based on breathing, which helps calm the body and nervous system. Pranayama yoga (“holding the breath”) was the first concept based on the theory of breath control. It was believed that this practice was a way to increase life expectancy.

It is known that breathing exercises affect the activity of the parasympathetic and sympathetic nervous systems. For example, when a person feels calm and safe, breathing slows down and becomes deeper. At this moment, the body is under the influence of the parasympathetic nervous system, which gives a relaxing effect. Conversely, when a person feels fear, pain, tension, or discomfort, breathing becomes faster and shallow. The sympathetic nervous system is responsible for this process, which is responsible for various body reactions to stress. These effects also work in the opposite direction: the nature of breathing affects the state of the body.

In the work of scientists from the Howard Hughes Medical Institute, together with colleagues, it was described that by changing the rhythm of breathing, it is possible to calm (slow, controlled breathing) or activate (rapid, erratic breathing) the brain, and thus influence the emotional state. Other studies have shown that breathing practices of pranayama yoga have a positive effect on immune function, symptoms of hypertension, asthma, autonomic nervous system imbalance, and psychological or stress-related disorders.

One of the studies concerning the effect of breathing exercises (pranayama yoga) on life expectancy clarifies that this effect is actually indirectly achieved as a result of relaxation of the body, release from stress. Thus, yoga with breath retention is one of the ways to immerse yourself in a meditative state, the purpose of which is to calm down and rest.

Breathing is closely related to the mental and physiological functions of the body. Current research shows that regular practice of breath control can reduce the effects of stress on the body and improve overall physical and mental health. Most people in modern society will never spend years of training to achieve extreme levels of slowing down and holding their breath, but even a little daily practice will promote relaxation and relaxation of the body, which can prolong health and give additional years of life.