 How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing.
https://doi.org/10.3389/fnhum.2018.00353 THE BIG DEAL Once again breathwork is demonstrated to promote positive changes in the autonomic nervous system such as increased Heart Rate Variability. WHY IT MATTERS As noted by the authors, “psychological/behavioral outputs related to the abovementioned changes are increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion.” TAKEAWAYS In XPT Performance Breathing, we never leave the Foundation techniques behind, such as the Balance Breath, practiced in a variety of tempos. Make slow breathing, with proper biomechanics, a part of your everyday routine to derive the greatest health and performance benefits. Always go back to the basics and always practice with refined technique.  Yadav, G., Mutha, P. Deep Breathing Practice Facilitates Retention of Newly Learned Motor Skills. Sci Rep 6, 37069 (2016).
https://doi.org/10.1038/srep37069 THE BIG DEAL How you breathe after you train a new motor skill affects how well you stay good at the thing you just learned and practiced physically, e.g. virtuosic passages on a musical instrument, moves in a martial art or techniques in sport, etc. WHY IT MATTERS Recovery is a fundamental aspect of the performance cycle. Activating the parasympathetic nervous system to encode these new neural pathways is an art unto itself. TAKEAWAY Discerning and implementing an appropriate breathing protocol, as usual, is a fundamental component of high performance. In this case, the authors focus on a 30-minute session of deep (open to interpretation) alternate-nostril breathing. This would clearly work, as would other, arguably equally if not more effective, methods such as XPT Balance Breathing and Cadence Breathing. As always, proper and functional breathing with optimal biomechanics will dictate the efficacy of the practice.  Sela Yildoz, John Grinstead, Andrea Hildebrand, John Oshinski, William D. Rooney Miranda M. Lim & Barry Oken. “Immediate impact of yogic breathing on pulsatile cerebrospinal fluid dynamics,” Nature.
https://doi.org/10.1038/s41598-022-15034-8 THE BIG DEAL Effectively designed breathing protocols influence the dynamics of Cerebrospinal Fluid, which is responsible for the maintenance of a healthy Central Nervous System by both nourishing the brain and removing its waste products. While cardiac activity is normally the primary source of this pulsatile motion, conscious breathwork with proper biomechanics will take over and drive more robust activity. WHY IT MATTERS Functional CSF (cerebrospinal fluid) dynamics are essential for cognitive clarity and perceived well-being. Dysfunctional CSF dynamics can be found at the root of many neurodegenerative diseases such as Alzheimer's. TAKEAWAYS The paper considers three-part breathing mechanics as “yogic breathing.” In XPT terms, this is simply referred to as proper breathing mechanics, with a focus on the breath being driven by the the diaphragm into the lower abdomen. The researchers found deep abdominal breathing to have the greatest impact on healthy CSF flow. Learn the XPT Breath Wave, practice nasal lower abdominal breathing 99% of the day, train in the wide range of XPT Performance Breathing protocols to keep your brain healthy and functioning optimally! |
JD HixsonPerformance Consultant + Archives
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