Slow Breathing Reduces Stress and Inflammation

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Patrick McKeown on the Health Optimization Podcast hosted by Tim Gray

Quotes From Source

“Slow, relaxed breathing and short breath holds downregulate stress...”

Story of claim

Slow, relaxed breathing with short breath holds can downregulate stress and inflammation by stimulating the vagus nerve and blocking pro-inflammatory cytokines.

  • Goal: Reduce stress and inflammation naturally through breathing techniques.
  • Proof: Slow breathing stimulates the vagus nerve, which helps block inflammation and reduce stress.
  • Nuances:
    • Humming boosts nitric oxide, enhancing relaxation
    • Breathing 4.5 to 6.5 breaths per minute is optimal
  • Impact on Life: May improve relaxation and reduce anxiety, potentially leading to better overall health and reduced chronic inflammation.

Investments

  • Price: Free
  • Time: 10-15 minutes daily
  • Effort: Requires regular practice and mindfulness

Risks

Over-breathing may lead to lightheadedness. Ensure to practice in a calm environment.

Alternatives

  • Yoga for stress relief
  • Tai Chi to improve relaxation

Get Started 🚀

  • Incorporate slow breathing exercises into daily routine
  • Practice humming to increase nitric oxide
  • Aim for 4.5 to 6.5 breaths per minute

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Reference Video