In the hustle and bustle of the city, we often ignore the simplest but deepest health secret-breathing. When the pressure comes like a flood, our breathing becomes rapid and superficial, while every cell in the body is eager for oxygen nourishment. In the ancient yoga system, breathing is endowed with almost mysterious meaning, but modern medicine is unveiling this veil, connecting ancient wisdom with scientific evidence.
Purna Puraka in Yoga Pranayama is a health code verified by modern physiology. It requires practitioners to inhale air into the abdomen first, then fill the chest, and finally expand the clavicle area of the upper chest. This phased inhalation can activate the vagus nerve, which is the "master switch" of the parasympathetic nervous system. When we secretly try this kind of breathing during the meeting, the numbers on the blood pressure monitor will fall back like a soothing curve, and the alpha band of brain waves will become active-this is precisely the physiological sign of physical and mental relaxation.
Subtle changes in airway resistance are being redefined. Studies have shown that the tiny turbulence generated by nasal breathing can stimulate the nerve plexus behind the olfactory nerve, and these cells are directly connected with the limbic system. When we inhale through the nasal cavity in the morning, this natural nerve stimulation can promote the secretion of oxytocin, which not only regulates mood, but also reduces inflammatory response. This secret connection between breathing and immune system may explain why meditation practitioners often show low levels of C-reactive protein.
The rhythm of breathing is becoming the baton of the body. A study by Harvard University found that when subjects breathe at the rhythm of 6 times per minute, the high-frequency components of heart rate variability increase significantly, which means that the autonomic nervous system of the heart has reached the best balance. This "respiratory resonance frequency" can reduce the fluctuation of blood pressure by 30% and improve the coordination between sympathetic nerve and parasympathetic nerve. Ujjayi, a traditional yoga method, produces gentle breathing sound through the weak resistance of the throat. This continuous low-frequency vibration can activate baroreceptors in the skull, and then adjust the circulation rhythm of cerebrospinal fluid.
The depth of breathing is reshaping our energy metabolism. When we switch from chest breathing to abdominal breathing, the motion range of diaphragm increases by 3-4 cm, which not only increases the alveolar ventilation by 40%, but also activates the "second brain" in abdominal cavity-enteric nervous system. The activation of vagus nerve during deep breathing will stimulate the secretion of motilin, which not only promotes digestion, but also sends satiety signals to the brain through vagus nerve pathway. This two-way regulation mechanism of respiration and metabolism may be the scientific basis for the adjuvant treatment of obesity by traditional respiratory therapy.
At the microscopic level, breathing is reconstructing our gene expression. The epigenetic study of Stanford University found that regular yoga breathing exercises can change the expression of 111 genes related to stress response, among which the mRNA level of pro-inflammatory cytokines decreased by 28%. This genetic change explains why people who practice breathing for a long time have significantly lower markers of oxidative stress in their blood than their peers.
When we re-examine this seemingly ordinary life activity, we will find that every breath is undergoing precise system regulation. Perhaps, breathing seems ordinary, but it is the key to open the door to health. Every deep breath is a nourishment to the body and a comfort to the soul. Let's learn to breathe again, and find a healthy rhythm between one breath and one breath.
