With files from the University of Alberta Folio and the Buteyko Clinic
One of the amazing things that happens when we’re born is our first breath. No one prepares us for the change from a submerged environment in the womb to the air outside, but, we manage. The precise mechanism is perfectly timed to begin life in the world. Research is underway to better understand this process, and they’ve found that a brain change occurs at birth through a signalling system that activates those first breaths.
Before birth, the demand for oxygen is satisfied by the mother, and the placenta she grew. The baby isn’t breathing yet. At birth, the mother’s system has to shut off and stop delivering oxygen, and the baby’s brain and lungs have to switch on to take over. A gene has been identified in this process that regulates breathing through a cluster of neurons and neurotransmitters called PACAP.
As the baby emerges, transmitters start releasing PACAP, signaling to the brain and lungs that it’s time to get to work. The role of our lungs is to pull oxygen out of our body’s cells, and get rid of carbon dioxide. Our cells need oxygen to create energy, and expel carbon dioxide. By breathing in and out, gas is exchanged through tiny sacs in our lungs called alveoli, and our blood.
Our entire respiratory system is made up of many parts that rely on each other for optimal functioning: Our lungs and airways, made up of a trachea, bronchi, and bronchioles. We have a diaphragm - a muscle that sits right below our lungs, and above our abdomen. We have a voice box, and our throat, nose and mouth. The various odds and ends of our respiratory system protect us from particles and harmful elements in the air. We can talk, smile, taste, and smell. We process a lot of information about the environment from our respiratory system, such as detecting danger, and experiencing pleasures. Our body is an amazing machine that protects us without us even trying. Except for when it comes to being relaxed and having peace of mind. Let’s return to newborn babies.
When you watch babies sleep, their bellies rise and fall with each breath. For some reason, we stop regularly breathing like this. Deep breaths use our diaphragms - a muscle that pulls breath deep into the lungs by making space in the abdomen (and belt out showtunes). Our lifestyle is often the culprit for abandoning deep breathing. Sedentarism has become prevalent for many of us, along with stress. tension in our backs, especially our shoulders, chronic pain, anxiety, and poor posture. Long-term, this can make us feel tired. It can affect our heart rate, cause us to breathe faster, and accumulate toxins in our bloodstream. We’re kept in a fight-or-flight state for extended periods, raising our cortisol levels (our stress hormones). So, taking a breather sometimes needs to be a conscious effort.
Take your hand, and place it on your belly. Does your hand move when you breathe? If not, try adjusting your posture - maybe lie down - and breathe in a way that moves your hand with your breath. Congrats - you’ve engaged your diaphragm! Deep breathing promotes better oxygen circulation, and lets your mind know you’re safe. A deep belly-breath disengages your fight or flight mechanism, decreases your stress hormones, and brings a sense of peace. Best of all, it’s free. We are all capable of deep, restorative breathing. You did it by default as a baby, after all, and if a baby can do it, so can you! If you want to treat your body to a deep, cleansing, and healing habit, try sitting or lying down at least once every day, put your hand on your belly, and take three deep breaths. Make your hand raise up, then back down. You can count your breaths out, you can do more than three, you can turn it into a meditative practice, but, we can all manage three deep belly-breaths a day. Your body and mind will thank you for it!
