Breath

Addendum to the book ‘Chakra – Esoteric Yoga’ – by Bjarke

Breathing is autonomous. This means that it happens by itself—unconsciously—most of the time. Fortunately, you might say, since we breathe on average 25,000 times a day.

At the same time, breathing reflects the inner state here and now and will, over time be affected and changed by that inner state. A stressed state results in faster, more shallow breathing higher up in the chest. This breathing will at the same time—if it is allowed to unfold over time—affect the inner state so that it settles in the body and mind as a habit—a more permanent state of stress that affects all areas of life.

But breathing is not only vegetative. It can also be positively influenced in different ways, both through the way you breathe and through different breathing techniques, which in the yoga tradition is called Pranayama.

When we breathe, a complex process takes place that affects every aspect of our physio­logy. The way we breathe affects everything from physical health to mental well-being.

Nose breathing vs. mouth breathing

Humans have evolved to breathe through the nose, not the mouth. The nose acts as a natural filter for the air we breathe. It captures dust, allergens, viruses and bacteria. It also warms and moisturises the air, making it easier for the lungs to process it. And the air automatically has more resistance when it enters through the nose, so it also automatically becomes slower. Mouth breathing is a backup function: If your nose is completely blocked, it’s of course a relief to be able to breathe through the mouth and also if you’re in an acute fight or flight situation.

When we breathe with our nose, the sinuses release large amounts of nitric oxide (NO), which reduces stress, lowers blood pressure, dilates blood vessels and increases the flow of spinal fluid to the brain. This is important for detoxifying the brain, hence we may be able to stem the development of Alzheimer’s *.

Nitric oxide also kills viruses and unwanted bacteria, which research has linked to heart disease, diabetes and cancer. The breathing exercise Bhramari and Shambhavi Mudra also increase nitric oxide production. Mouth breathing does not let our bodies take advantage of the sinuses' production of Nitric Oxide.

Mouth breathing, on the other hand, can lead to a number of health problems, especially when it is chronic. It reduces the amount of nitric oxide produced, dries out the airways and can increase the risk of infections, dental problems, poor sleep quality and high blood pressure. In addition, mouth breathing can lead to hyperventilation, where you take in too much air, which paradoxically reduces oxygen utilisation. It is much easier to breathe both quickly and take in too much air with the mouth than with the nose, which can easily develop into over-breathing.

Over-breathing is closely associated with mouth breathing and is a widespread problem in modern society, often caused by stress, a sedentary lifestyle and a constant connection to social media. Over-breathing means that we take in too much air, often through the mouth, causing us to exhale too much CO₂. This triggers a cascade of negative effects, including reduced oxygen supply, increased heart rate, nasal congestion and more anxiety or stress.

Chronic over-breathing can also lead to a range of health problems, such as asthma, sleep apnoea, high blood pressure and even metabolic disorders. This is a form of  ‘hidden hyperventilation’, where you may not realise that you are breathing too much, but are suffering from the subtle symptoms of poor oxygen supply and increased stress.

Respiratory rate

The normal breathing rate at rest today is 10-18 breaths per minute. Just 50 years ago, 8-12 was considered normal. The optimal breathing rate at rest is 5-6 breaths per minute—something that is practised in yoga in the first step of Alternate breathing (Nadi Sodhana Pranayama). Meditative breathing (Ujjayi Pranayama) will often have a somewhat slower breathing rate between 3-5 breaths per minute.

Research has shown that the vagus nerve is best stimulated at around 5-6 breaths per minute **. This reduces inflammation in the body and introduces a more relaxed state.

The role of carbon dioxide (CO₂)

Contrary to popular belief, CO₂ is not just a waste product. Breathing is not just about oxygen uptake, but also about maintaining a delicate balance between oxygen and carbon dioxide in the blood.

When we breathe, the oxygen enters the lungs. Through an extensive process, it binds to the haemoglobin in the red blood cells. In order for oxygen to be released to tissues and cells, a certain level of CO₂ must also be present. This phenomenon is known as the Bohr effect. When the CO₂ level gets too low, which happens with over-breathing or hyperventilation, the haemoglobin retains more oxygen. This reduces the amount of oxygen delivered to the tissue, even if the oxygen saturation in the blood is normal.

When CO₂ levels are normal, it helps the haemoglobin release the oxygen, freeing the oxygen from the blood to enter the cells’ mitochondria, where nutrients and oxygen are converted into energy. Carbon dioxide also protects the mitochondria from oxygen damage, making CO₂ a powerful antioxidant.

It’s not a lack of oxygen that causes us to take our next breath, but a build-up of CO₂. Chemoreceptors in the brainstem control CO₂ levels, and when they reach a certain level, a signal is sent to the diaphragm to move downwards, which starts the inhalation. Low tolerance to CO₂ leads to faster breathing, which is the hallmark of stress and anxiety. Unfortunately, with prolonged mouth breathing and stress, this low tolerance for CO₂ can set in as a new normal.

Fortunately, this negative trend can be reversed by breathing more slowly and easily and eventually holding your breath. This will increase your tolerance for CO₂, which improves your body’s ability to release oxygen where it’s needed most. This is done in yoga’s most important breathing exercises, such as Nadi Shodhana and Ujjayi. It increases energy, improves cognitive function, makes the blood pressure more flexible and balances the autonomic nervous system. Increased CO₂ in the blood also neutralises lactic acid and reduces inflammation in the body.

When you train in this way to increase your body’s CO₂ tolerance, you may initially experience some air hunger—a feeling of not getting enough air—, but with training, your CO₂ tolerance will establish itself at a new and higher level.

In addition, favourable levels of carbon dioxide (together with nitric oxide) keep the airways and blood vessels open when we breathe. When there is enough CO₂, the smooth muscles—which surround the airways and blood vessels—relax and expand, allowing air to flow easily in and out of the lungs. This is one of the reasons why slow breathing and holding the breath (as practised in many breathing techniques) can open up the airways in the nose and, in some case, relieve tension headaches.

Slow breathing increases melatonin production in the body. In addition, a low breathing rate will have a pain-relieving effect.

Breathe with your diaphragm

Breathing with the diaphragm is an important part of healthy breathing. The diaphragm is the most important muscle involved in breathing. Using the diaphragm primarily for breathing not only improves oxygen uptake, but also activates the parasympathetic nervous system, which promotes relaxation and recovery.

For many people, the diaphragm is almost disconnected from breathing and has become rigid. A breathing technique such as the Wave Breath can be a great exercise to work with—both to get more in contact with the diaphragm and to release tension in the area.

Rapid, chest-based breathing, which is common in stressed individuals, engages the upper airways and can trigger the sympathetic nervous system, which is responsible for the body’s ‘fight or flight’ response. This can increase feelings of anxiety and stress.

Slow, controlled breathing with the diaphragm allows for more efficient oxygen exchange and promotes a calm and relaxed state. Breathing should be light, slow and deep rather than fast and shallow.

Breathing and the autonomic nervous system

Proper breathing is essential for balancing the autonomic nervous system, which controls non-volitional functions such as heart rate, blood pressure, digestion and the body’s stress response. Dysfunctional breathing, particularly over-breathing and mouth breathing, keeps the body in a state of stress by constantly activating the sympathetic nervous system. Over time, this can lead to chronic stress, high blood pressure, anxiety, poor digestion and sleep problems.

On the other hand, slow nasal breathing—especially with a longer exhalation—can stimulate the parasympathetic nervous system, which contributes to relaxation, better digestion and general well-being. This is something we specifically explore in the different stages of Nadi Shodhana.

Sleep quality and breathing

Many people breathe through their mouths when they sleep. If you breathe through your mouth during sleep, you will typically snore more, wake up with a dry mouth and need to urinate more at night. Nasal breathing during sleep ensures better oxygen supply and reduces the likelihood of airway collapse, which can cause sleep apnoea. In addition, nasal breathing throughout the night will ensure better sleep, which in turn improves your overall quality of life—and makes it easier to remember to breathe with the nose during the day. I can recommend taping your mouth shut at night with surgical tape (or Sleep Tape, which can be purchased online) as a phenomenal technique to ensure nasal breathing throughout the night.

Conclusion

Breathing doesn’t just have to be a passive process of air moving in and out of the lungs; it can also be a powerful tool for optimising health, reducing stress and preparing the body and mind for deeper states of inner peace and more energy. Breath training—focusing on nasal breathing, increasing CO₂ tolerance and utilising the diaphragm—improves oxygen uptake, supports the body’s natural rhythms and promotes a sense of calm and well-being.

By breathing less, breathing lightly and breathing through the nose, you can release your body’s full potential, both physically and mentally. The breathing techniques offer a path to better sleep, increased energy, more inner peace and greater resilience to the stresses of modern life.

Test your breath

It’s possible to do a test that gives you a nice feedback on how functional your breathing is and what your CO₂ tolerance is.

Patrick McKeown, an Irish breathing coach and author of the book The Oxygen Advantage, has developed a test called the Body Oxygen Level Test—abbreviated as the BOLT score. The test examines how long you can comfortably hold your breath after a normal exhalation. It shows how functional your breathing is and can be used as an indicator of your breathing efficiency and CO₂ tolerance.

Here’s how the test works:

When doing this test, either lie down on your back or sit in a comfortable position with your back relaxed and straight. Be prepared to spend about 5 minutes on the test.

1. Lie on your back with your legs straight and slightly apart. Your arms are slightly out from the body, the back of the head is resting on the floor and your eyes are closed.
2. Lie still and become aware of the spontaneous breath at the stomach. The stomach expands slightly on inhalation and lowers by itself on exhalation. You may also feel your lower ribs move slightly along with your breathing. It is the diaphragm that draws the breath in and out by itself. Continue for about five minutes. If you forget yourself—when you realise it, come back to the natural breath at the stomach.
3. After about five minutes, decide to hold the breath after the next natural exhalation.
4. Hold the breath and start to time how long you can comfortably hold your breath. Either count in your mind or use a timer (on your watch or mobile phone). Stop counting (or stop the timer) when you feel the first clear signal to breathe in again. The first sign of discomfort or shortness of breath could be your stomach or diaphragm starting to contract somewhat automatically.
   NB: It is important that you do not try to hold your breath for a long time. The breath holds itself until the first impulse to breathe occurs—no longer!
5. The number of seconds you can comfortably hold the breath after exhaling is your BOLT score.

A healthy BOLT score is usually 25 seconds or higher. A lower score (especially below 10-15 seconds) may indicate dysfunctional breathing patterns, such as over-breathing or breathing imbalance.

This is a test you can easily return to at regular intervals. It gives you immediate feedback on the state of your breathing and your progress in using breathing techniques. Always do the test when you are really relaxed, e.g. in the morning before breakfast or late in the afternoon before dinner.

Literature references:

James Nestor: Breath – the new science of a lost art – SD Books, 2021

Patrick McKeown: The Oxygen Advantage – SD Books, 2015

Bjarke: Chakra – esoteric yoga – Bindu forlag, 2021

Swami Janakananda: Yoga, Tantra and Meditation in Daily Life – Bindu Publishers, 2015

* See this article on forskning.no about how breathing can affect brain cleansing (in Norwegian):
https://www.forskning.no/hjernen-menneskekroppen-sovn/pusten-kan-pavirke-rensing-av-hjernen/1357964

** See this article referring to research on the vagus nerve and breathing frequency (in Norwegian):
https://mariusblomstervik.no/autonom-pust/

Other inspiration

Nitric Oxide:
The Forgotten Gas That Could Transform Your Health

Link to YouTube video about Dr. Nathan Bryan's research on nitric oxide and breathing expert Patrick McKeown. Also discusses the importance of nasal breathing and why products containing fluoride (toothpaste and fluoride mouthwash) are not good:

About the video:

Dr. Nathan Bryan, a world-leading expert in nitric oxide research, reveals the crucial role this often overlooked gas plays in human health. Discover how nasal breathing, diet and lifestyle can dramatically impact your body's nitric oxide production and transform your overall well-being.

Learn how nitric oxide:

• Improves the cardiovascular system
• Improves lung function
• Strengthens the immune system
• Supports sexual health and
• Reduces inflammation.

From sleep apnoea to COVID-19 resistance, this conversation reveals groundbreaking insights into how a simple gas can be the difference between merely surviving and truly thriving. Perfect for anyone interested in breathing techniques, natural health optimisation and groundbreaking medical science.

Turn on subtitles to make it easier to understand 😊

AskTheDentist:
Mouth Breathing, Sleep Apnoea & Oral Microbiome

Another great talk on YouTube between dentist Dr Mark Burhenne & breathing expert Patrick McKeown.

About the video:

Dentist Dr. Mark Burhenne reveals groundbreaking insights into how breathing, oral hygiene, and facial development are connected. Learn about the crucial role nasal breathing and the oral microbiome play, and why conventional dental care may overlook important health factors. Discover how mouth breathing affects sleep, mental health, and overall well-being in this eye-opening discussion.

Key topics:

• Sleep apnoea and dental health
• The impact of facial development on breathing
• The importance of nasal breathing
• The oral microbiome and its systemic effects
• The risks of conventional oral hygiene products