Nose Breathing & Longevity
I am continually blown away (no pun intended), by the significant benefits of nose breathing.
The spiral shape of the nose bone, similar to a conch shell, helps to naturally slow down the breath movements. Slowing the breath has a list of useful and important health benefits.
The primary benefit of slow breathing is the activation of the parasympathetic nervous system. Slow breathing more dynamically and effectively moves the diaphragm muscle, facilitating healthy tone to the most important muscle in the body! This fuller movement of the diaphragm also forces the breath into the lower lobes of the lungs which in turn stimulates the vagus nerve. The vagus nerve governs the parasympathetic nervous system–aka. the rest, digest, rebuild, and rejuvenation system.
When we slow our breathing down, this delivers increased oxygen saturation to the body’s tissues for overall healthy functioning and resilience. Slow breathing builds healthy levels of carbon dioxide which creates a brain chemistry of calm an important antidote to worry and anxiety.
In addition, the hairs and mucus membranes in the nose assist in cleaning the incoming air. The hairs help filter out dust and allergens, boost oxygen intake, and moisten the incoming air. The mucus also helps to clean the air before it moves into the lungs and is a first defense for the immune system. The slower movement of air through the spiral pathway further assists in regulating the temperature of the incoming air, so it gets closer to the temperature of the blood in the nose which makes it easier for the lungs to use. Wow, your nose does this!
How many breaths do you take per minute? Ayurvedic Doctor John Douillard, DC, CAP, states that, “according to Swara Yoga and the Vedic text Shiva Swarodaya, each human is given a certain number of breaths at birth to last their lifetime. Therefore, the slower you breathe, the longer you live.”
Interestingly, from his research, “tortoises take an average of four breaths per minute. A tortoise lives on average to about 150 years, with some species living to 250! A 65-foot-long bowhead whale can live over 200 years and dive for up to an hour, all while breathing just 1-2 times per minute. An African elephant can live to 70 years with an average breath rate of 4-5 breaths per minute. It is well known that the longest living mammals have very slow metabolisms with very slow breath rates.” Amazing!
A Breathing Practice for You:
Practice Ujjayi breathing at a rate of six breaths per minute as part of your daily practice for about ten minutes a day. Five counts (5 seconds) per each inhale, and five counts (5 seconds) per each exhale, through the nose. Incorporate slow breathing into your regular yoga practice and let this deeper slower rhythm of your breath guide the pace, depth, and intensity of your practice.
There are certainly more benefits to nose breathing than I have listed here.
What do you notice in your own being when you slow your breathing down?