What makes deep breathing scientifically powerful?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Science can measure the effects of deep breathing on the body, which explains how it works. When you engage in deep breathing with proper practices, you experience physiological changes that impact several body systems almost immediately. These physiological changes encompass nervous system changes and better cellular energy, providing tangible health benefits.
Blood pressure is also reduced quickly during the vascular changes related to our breathing. Slow exhalations stimulate the release of nitric oxide from the endothelial cells that line our arteries, relaxing the smooth muscle of our arteries. The reduced peripheral resistance allows blood to flow with less difficulty. The same effects can be achieved through the use of some medications. However, these effects occur naturally and without side effects.
Nervous System Rewiring
- Vagus nerve activation shifts autonomic balance
- Parasympathetic dominance lowers stress chemicals
- Sympathetic overactivity decreases significantly
Cellular Energy Optimization
- Enhanced oxygen diffusion to mitochondria
- ATP production increases by 15-20%
- Lactate clearance improves during activity
Inflammation Regulation
- Cortisol reduction limits cytokine production
- NK cell activity increases immune function
- Oxidative stress markers decrease steadily
During rhythmic breathing patterns, there is also a significant increase in alpha brain wave production (frequencies between 8 and 12 Hz), which corresponds to the relaxed yet alert state. EEG studies show increases in amplitude in the frontal lobes (40%) after sessions. This explains the level of mental clarity practitioners report when faced with sustained mental effort.
Reduction of inflammatory markers occurs in several ways. Lower cortisol levels decrease interleukin-6 production. Increased oxygen flow reduces damage from oxidative stress. Regular practitioners notice improvements in blood tests, equivalent to those achieved with certain anti-inflammatory diets, in just a few months.
Increased oxygen saturation produces surges of cellular energy. When using pulse oximeters, a 2-4% increase in SpO₂ is routinely observed in every case throughout practice. This added oxygen is then used to generate more ATP energy in the mitochondria throughout the body's system. These increases produce a feeling of greater and natural energy, causing no stimulant side effects.
Read the full article: 7 Deep Breathing Benefits You Need to Know
