Breathing impacts cognitive health through various systems in the body: cardiovascular system, autonomic nervous system, endocrine system, and sleep.

Breathing for Thinking

We all know that breathing supplies oxygen to our bodies. Our brain’s ability to function is critically dependent on receiving oxygen. When we unknowingly hold our breath or breathe too shallow, we cut down the oxygen going to our brains. This effect is also seen in lung disorders like pulmonary fibrosis or sarcoidosis. Brain fog, memory issues, and mental fatigue are some of the symptoms that result from poor breathing and restricted oxygen flow to the brain.

Managing Stress with Breath

Breathing also affects cognition by influencing the stress response. When we breathe correctly, it stimulates the vagus nerve to calm our body. This reduces the stress hormone cortisol in our bloodstream. Cortisol levels tend to rise as we age, so the more we can reduce cortisol, the better. Too much cortisol messes with our focus, memory, and decision-making.

Manages Hormones

Our breathing also affects other hormones. Relaxation hormones in our brain increase with deeper, slower, and more mindful breathing. These chemicals improve our mood, our motivation, our focus, our pleasure and our happiness, all of which are linked to better cognitive health.

Breathing and Sleep

How we breathe is critical to our sleep and restoring our cognitive function. We disrupt deep sleep when we breathe shallowly or pause our breathing at night (sleep apnea). Poor nighttime breathing leads to daytime drowsiness and decreased memory performance. It can also lead to larger mood swings, which affects our mental clarity.

Disrupts Carbon Dioxide

Improper breathing disrupts carbon dioxide levels, which fogs up our thinking. Shallow breathing can cause carbon dioxide to build up in the bloodstream, changing the pH level of our blood. This can lead to drowsiness, poor decision-making and a drop in mental functions, including concentration. High carbon dioxide levels can also lead to headaches and migraines, which can interfere with focus and thinking.

Breathing Through Life

How we breathe affects our brain’s abilities. Unfortunately, as we age, we unknowingly change our breathing mechanics, affecting our brain’s functioning.

Baby’s Breath

A healthy baby in a loving environment breathes rhythmically and diaphragmatically. When a baby is crying, breathing becomes shallow. This is a normal adjustment to the child’s breathing mechanics, but the baby returns to breathing with the diaphragm as soon as its needs are met.

Social Breathing

As we become older children, social influences begin to leave their mark. We adjust our posture based on what the kids around us model or based on our parent’s expectations. We lift our ribs and suck in our guts, and our breathing mechanics change for the worse.

Self-Conscious Breathing

In our teenage years, we suck our guts up and in even more, leading to shallower breathing. Poor breathing posture stimulates anxiety, poor focus, and attention. At this age, our bodies are still resilient because stress hasn’t accumulated, and there is still a lot of movement during the day that forces breathing and oxygen exchange.

Sedentary Breathing

In adulthood, we move less, whether it’s because of a job or lack of time to exercise. Our breathing mechanics change as stress adds up, and many of the factors mentioned above begin to become habits.

Breathing Habits

Then, in older adulthood, stress, improper breathing mechanics, poor sleep, and too little movement take their toll on our brain functions. Mental clarity and concentration can decrease. We can lose focus and attention. Our decision-making skills suffer. The good news is that we can change our breathing to reverse these declines and improve our cognitive health.

Breathing for Mental Health

Ideally, for correct breathing, we want the front lower ribs to remain still and not lift up when we inhale. It feels impossible at first, but that’s because we’ve had this habit for years---maybe decades.

Ribs in Position

When we keep the lower front ribs down and in, we are supporting the diaphragm so it can pull more oxygen into all areas of our lungs. Diaphragmatic breathing calms the nervous system, reducing cortisol and boosting serotonin and dopamine levels. Getting your ribs in the proper position during the day makes breathing deeply at night easier and improves sleep.

Breathing Posture

Let’s try it. Sit in a chair all the way back to allow your body to relax into the back of the chair. The back of the chair should have no open spaces and have a slight backward tilt. Your feet should be entirely on the ground, and your heels should touch the ground in a relaxed manner. Your knees should be straight in front of you without crossing your legs, and the top of your knees should be at the same level as the crease in the front of your hips. If needed, put your feet on some books to raise your knees. Place both hands on your front lower ribs.

Breathing Practice

Now, let’s breathe. Start by exhaling. As you breathe out, let your chest relax, and your belly soften. Don’t suck your belly in. This relaxation allows the front lower ribs to melt down and in, using the side abdominal muscles to help the lower ribs stay in and not flare out. Then, when you inhale through your nose, keep the front lower ribs still and feel how your body can draw air in air like a vacuum. Your diaphragm is learning to work more effectively. It will become easier to use your diaphragm instead of your back, shoulders, and ribs to breathe. Try it for at least five minutes or until you need a break. Practice a couple of times a day.

Breathing for Your Brain

Better breathing may seem like a minor tweak, but it makes a big difference. Your nervous system and brain depend on these subtle changes to help you feel and think better. Switching to full diaphragmatic breathing might take some time, but it’s worth it for your cognitive health.

Dr. Amy Novotny, pabrinstitute.com