The Mind-Body Connection: How Breathwork Can Change Your Life
For centuries, western medicine has separated the mind and body into two distinct entities, but in recent decades, research has amassed proving the intricate mind-body connection. Although this idea has been popularised in the mainstream, it is a concept that has been around for 5000 years. In ancient Vedic sciences, in particular, Ayurveda (the science of healing), healing is viewed from a holistic perspective. Instead of focusing solely on treating bodily symptoms, Ayurveda looks at the well-being of mind, body and soul as these are all inter-connected.
What is the mind-body connection?
The mind-body connection is the link between our thoughts, feelings, and attitudes and our physical health. Through extensive research, scientists have uncovered that our thoughts and feelings can positively or negatively affect our physiology and biological functioning.
We need only to think of our own experiences to observe this powerful connection. Perhaps you have noticed your cheeks flushing or palms sweating when embarrassed or your heart beating rapidly in a stressful situation. Maybe you have felt sick to your stomach in a moment of emotional distress or extreme fatigue when depressed? These are all examples of ways in which our bodies and minds are connected.
How are the mind and body connected?
According to psychiatrist Dr James Gordon, founder of The Center for Mind-Body Medicine, "the brain and peripheral nervous system, the endocrine and immune systems, and indeed, all the organs of our body and all the emotional responses we have, share a common chemical language and are constantly communicating with one another."
Neuroscientist Candace Pert, known as the mother of psychoneuroimmunology, also contributed significantly to the emergence of mind-body medicine. Her "Theory of the Emotions" observed "that emotions are mediated by receptor active peptides, such as the neuropeptides and immune system cytokines, and that these act as agents which integrate communication between the brain and the body." Her work also explored how wellness practices such as somatic, behavioural, and contemplative modalities had "a physiological basis and could be used to promote or enhance health and recovery from illness."
Stress is perhaps one of the best examples when exploring the mind-body connection, with countless studies showing the impact stress has on the body. In one scientific review looking at the impact of stress on body function, stress was seen to impact cognitive function, the immune system, endocrine system, cardiovascular system, gastrointestinal system and the all-important nervous system.
There are also numerous studies that look at the impact that reducing stress and regulating our emotions can have on the body. One recent study "found that CBT could help to reduce viral load in HIV-positive men treated with highly active antiretroviral therapy", while another study showed how heart disease could be prevented and even reversed with 'lifestyle changes'—a combination of a very low-fat vegetarian diet, meditation or yoga, moderate exercise, stress management and social support.
The Autonomic Nervous System
Alternative mind-body modalities have been praised for their ability to reduce stress and alter or improve our physiology. This is largely due to their ability to calm our minds, regulate our emotions and soothe the nervous system.
The Autonomic Nervous System controls essential body functions, including heart rate, body temperature, breathing rate, digestion and sensation. It's broken into the sympathetic autonomic nervous system, which stimulates organs, increasing heart rate and blood pressure. In contrast, the parasympathetic autonomic nervous system slows down many bodily processes.
These systems are also closely linked to stress and our flight or fight responses, with our sympathetic autonomic nervous system triggering stress responses within the body and the parasympathetic autonomic nervous system helping to calm our system, conserve energy and restore tissues.
How to improve the mind-body connection?
Multiple modalities can help improve the mind-body connection, helping tap into our body's systems while regulating our emotions and calming our minds. The mind-body modality I am most passionate about is breathwork, with several studies proving its many benefits, from the psychological to physiological. "Specific breath practices have been shown to be beneficial in reducing symptoms of stress, anxiety, insomnia, post-traumatic stress disorder, obsessive-compulsive disorder, depression, attention deficit disorder, and schizophrenia."
There is also research to support "that breathing exercises (e.g. pranayama breathing) can enhance parasympathetic (inhibit neural responses) tone, decrease sympathetic (excitatory) nervous activity, improve respiratory and cardiovascular function, decrease the effects of stress, and improve physical and mental health."
I use a two-step Pranayama, a breathing technique that has been used in yogic practices for centuries; that consists of a two-part inhale and a single exhale through the mouth. It helps lower your brainwave state and access deeper levels of your subconscious mind, and it is here that you can access limiting beliefs, trauma or unprocessed emotions that are holding you back. The breathwork lasts 20-30 minutes before you are guided to a rest and relaxation phase where you can integrate anything that comes up during the session.
Breathwork can act as a powerful tool in cultivating the mind-body connection, as it is able to tap into both our parasympathetic nervous system and subconscious mind, helping to regulate our emotions, relieve stress and heal on a deeper level.