The Breath Factor

The breath is a powerful tool for managing stress and optimising brain health. Whilst small bursts of stress are a normal and healthy response to certain situations, chronic long-term stress can negatively impact the brain.  When we are in ‘Fight and flight’ for long periods of time, our cortisol levels remain high which can damage neuroplasticity, exacerbate neural inflammation and increase the production of amyloid beta.

Yet it can be hard to calm a racing mind despite all the advice and apps. I believe the breath is foundational to achieving a relaxed state and it’s a tool that is always at our disposal. You don’t have to engage in extreme hyperventilation techniques. Simply getting the fundamentals right can have a significant impact on cognitive health helping to reduce your stress and anxiety.

I am qualified to teach Patrick McKeown’s Oxygen Advantage® method.  Patrick McKeown is a globally renowned breathwork expert who has helped to transform the lives of thousands with his work.  His approach is science led and at its core, focuses on nasal breathing and taking small, slow breaths deep into the diaphragm.  This type of breath decreases sensitivity to Carbon Dioxide, improves Oxygen uptake and harnesses the production of Nitric Oxide – all of which deliver a cascade of health benefits.

Critically, this type of breathing activates the parasympathetic nervous system which is so important to relieve anxiety and promote brain health. 

According to Patrick McKeown, the nose has over thirty functions. How many can you think of? Here’s 5 of the more unusual ones to get you going.

1.Breathing through the nose during exercise helps decongest the nose

Nasal resistance decreases linearly as expired CO2 levels and exercise levels increase. The constant relationship between nasal resistance and minute ventilation during hypercapnia and exercise suggests that nasal resistance is regulated by the respiratory center to match the level of respiratory demand.

2.Taste Perception

Although this might sound counterintuitive since the nose is for smell and the mouth for taste, the nose plays a crucial role in accurately tasting things. This is because the nose communicates with a part of the brain responsible for taste perception called the orbitofrontal cortex. This brain center receives taste and smell signals and processes them together, coupling smell and taste.

3.Humidification of incoming air

The major function of the nose is to humidify air before it reaches the lungs for gas exchange. Conditioning of inspired air is achieved through evaporation of water from the internal surface of the nasal airway. Drawing moist and warm air helps to protect the lungs from drying out and becoming inflamed.

4.Nasal Resonance

The nose plays a crucial role in speech by creating nasal resonance. This occurs when sound waves from the vocal cords resonate in the nasal cavity, producing a unique quality to the voice.

Without the nose, the voice would sound monotone and lack depth. Additionally, nasal resonance helps to add emphasis and nuance to our speech, allowing us to communicate effectively with others.

Conversely, too much nasal resonance (hyper) decreases speech intelligibility and impairs social interaction.

5.Improves cognitive function

People with normal nose function have improved cognition and energy levels in comparison to people with chronic nasal issues.  In a study with 100 participants to investigate cognitive function (50 with chronic rhinosinusitis) those participants with nasal congestion were found to have significantly more cognitive dysfunction and fatigue on validated instruments and had worse reaction times on computerized testing.

Explore further: The Oxygen Advantage, Patrick McKeown and Breathe, James Nestor

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