In previous posts, we’ve discussed the deleterious effects
stress has on brain health. Stress is linked to headaches, stomachaches, missed
periods and erectile dysfunction. It is also tied to type 2 diabetes, heart
attack, stroke, depression and insomnia. It may be a risk factor for cancer
and, by weakening the immune system, make us vulnerable to illnesses of all
kinds.
There is a growing
body of knowledge of how using various techniques of controlled breathing can
offset stress effects.
The Science of Deep
Breathing and Breath Control
Medical science discovered the sympathetic and parasympathetic
systems years ago. Among other functions, those systems control our breathing
automatically. At the base of the brain is the brain stem which includes the medulla oblongata. The medulla oblongata
extends from the spinal cord into the brain. Among its functions are monitoring
carbon dioxide levels in the blood and adjusting as appropriate.
Doctor Matthew MacKinnon uses an automobile metaphor to
explain those systems: the sympathetic nervous system is an analog to the gas
pedal, while the parasympathetic nervous system is the brake. Sensors in our
lungs use the sympathetic system to notify the brain stem that our lungs need
to expand, e.g.-put on the gas. Then the
parasympathetic system kicks in telling the lungs to put on the brakes. When contracting, the lungs push the blood,
freshly filled with oxygen, throughout the body.
Researchers at Trinity College of Neuroscience and the
Global Brain Health Institute at Trinity in Dublin set out to find the exact
mechanism that makes this work, and whether breathing exercises might influence
it. Here’s what they found: Noradrenaline,
or norepinephrine, is a chemical messenger that is released in the brain stem.
It focuses attention, increases alertness and is responsible for the effect
known as fight or flight. They found that it is produced in the locus coeruleus, which is also in the
brain stem. Michael Melnychuk, PhD candidate at Trinity, was the lead author of
the study. He noted “When we are stressed
we produce too much noradrenaline and we can’t focus. When we feel sluggish, we
produce too little and again we can’t focus. There is a sweet spot of
noradrenaline in which our emotions, thinking and memory are much clearer. This
study has shown that as you breathe in locus coeruleus activity is increasing
slightly, and as you breathe out it decreases. Put simply this means that our
attention is influenced by our breath and that is rises and falls with the
cycle of respiration. It is possible that by focusing on and regulating your
breathing you can optimize your attention level and likewise, by focusing on
your attention level, your breathing becomes more synchronized.”
Buddha Had It Figured
In other words, medical science is catching up with what The
Buddha, Isaac and countless Yogis have known for 2,500 years or so. By
consciously instituting deep breathing, we take control away from the brain
stem temporarily and give everything an oxygen booster shot. Further, by
relaxing and remaining still, we reduce the need for oxygen.
According to Dr. MacKinnon, taking control of your breathing
for a while can be relaxing and calming. Your heart is also tuned-in to all
this respiration work as well; you can read more with this
link to MacKinnon’s work.
Ian Robertson, PhD is Co-Director of the Global Brain Health
Institute at Trinity and Professor of Neuroscience and Psychology was also
involved in the Trinity study. He noted: “It is believed that by observing the
breath, and regulating it in precise ways-a practice known as pranayama-changes
in arousal, attention and emotional control that can be of great benefit to the
meditator are realized. Our research finds that there is evidence to support
the view that there is a strong connection between breath-centered practices
and a steadiness of mind”. Another comment from Robertson: “Brains typically
lose mass as they age, but less so in the brains of long term meditators. More
‘youthful’ brains have a reduced risk of dementia and mindfulness meditation
techniques actually strengthen brain networks.” Link for more information about
this research here.
Seems like rather good rationale to meditate.
In Case You Missed It
We covered the diet almost guaranteed to grow a bigger brain.
Link here.
We discussed how experiencing certain positive emotions are
positive for brain health. Link here.
Very Important Note
We’ve sold all of our activity blankets for dementia
sufferers. We’re getting our micro factory here in MA geared up to make more
ASAP. With recommendations from customers and the help of our blanket (OK- she
insists it is a quilt) designer, we have some ideas to make the next ones even
better. If you’ve been thinking about ordering one for a family member or
friend afflicted with dementia, please send Blane an email Blane@BigBrain.Place
so that he can reserve one for you.
Shameless Plug
We know that many of you already meditate. We offer two
books that are suitable for both beginners and experienced meditators who want
to expand their practice. We selected “unplug A Simple Guide to Meditation for
Busy Skeptics and Modern Soul Seekers” by Suze Yalof Schwartz, and “Meditation
Made Easy More Than 50 Exercises For Peace, Relaxation and Mindfulness” by
Preston Bentley only after reading a number of titles on the topic. Link to learn
more or purchase here.
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Excerpted from our upcoming book “How to Grow a Bigger
Brain. Copyright 2018. All rights reserved.
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