Dr. Jack Feldman is a distinguished professor of neurobiology at the University of California, where he conducts ground-breaking research on the impact of the breath on our emotions. A pioneering world expert, he discovered the brain region responsible for the rhythm of breath and has been awarded prestigious prizes for his revolutionary work.
AS THE LEADING EXPERT IN THE FIELD, CAN YOU WALK US THROUGH THE MECHANISMS AND FUNCTION OF BREATHING?
We breathe a billion times in our lives and start practicing in the womb. Breathing is necessary for inhalation of oxygen (O2) for cell metabolism and the exhalation of carbon dioxide (CO2) that results. The amount we breathe depends on our activity level, rest, exercise, sleep, as well as our emotional state, e.g., anxiety. Air goes through our nose and mouth, down the trachea, and into the lungs where O2 and CO2 are exchanged between the alveoli and blood. Breathing movements are generated by skeletal muscles, with the diaphragm being the main muscle for inspiration. Breathing rhythm is continuous unless transiently interrupted by holding our breath or a pathological condition like obstructive sleep apnea or for a prolonged period during opioid overdose that can be fatal.
CAN YOU EXPLAIN THE ROLE OF THE DIAPHRAGM IN BREATH RHYTHM CONTROL?
The diaphragm is a skeletal muscle that like all skeletal muscles remains inactive until it receives instructions from the nervous system. Specifically, specialized neurons in the spinal cord connect to the diaphragm. When these motor neurons become active, the diaphragm contracts, similar to how your biceps contract. To flex your elbow, for instance, you send a signal to your biceps muscle, prompting it to contract. Likewise, your diaphragm responds to a signal that originates from a region we discovered in the brain stem (the region sitting above the spinal cord), that we named the preBötzinger complex. While we don’t fully understand how this region generates the rhythm that starts before birth and continues throughout life, we have many interesting ideas. If this rhythm is disrupted and no intervention is made, you will stop breathing, become anoxic (O2-deprived), and ultimately succumb because your body, particularly your brain, cannot survive very long without oxygen.
DOES BREATHING OPERATE EFFICIENTLY ON ITS OWN, OR IS THERE A MORE OPTIMAL WAY TO BREATHE EFFECTIVELY?
Most mammals, including humans, breathe at the minimum level at rest, which is about 5% of total body metabolism. This minimization is likely a result of evolution, where animals that breathed more efficiently have a higher chance of survival. During exercise, we change our breathing pattern to get more O2 in and CO2 out. Our breathing pattern depends on the type of exercise. When we are at rest, our breathing pattern and energy use depend on our position. In any case, as best as possible, the brain generates a breathing pattern that is energy efficient and integrates with ongoing movements, e.g., running, swimming, speech.
COULD YOU DISCUSS YOUR RECENT RESEARCH ON THE CONNECTION BETWEEN BREATHING, BRAIN STATE, AND EMOTIONS? PLEASE HIGHLIGHT KEY FINDINGS REGARDING HOW BREATHING IMPACTS AND IS INFLUENCED BY EVERYDAY FACTORS LIKE STRESS, AS WELL AS MORE INTENSE STATES LIKE ANXIETY.
Our research explores the connection between breathing and brain activity in both directions: how emotions and cognition affect breathing, and how deliberate changes in breathing influence mental states. For example, heightened emotions often lead to changes in breathing patterns, such as the fear response that aids in fight-or-flight situations. However, chronic anxiety might cause unnecessary over-breathing. Breathing, which is normally “automatic” and does not require conscious intervention, readily changes under voluntary control and reflexive regulation, such as during speech or cough. Additionally, emotional expressions like laughter and crying also involve specific breathing patterns, governed by distinct brain pathways from those of volitional control. Notably, individuals with locked-in syndrome, due to brainstem lesions affecting volitional breathing signals, showcase this division.
On the other hand, breathing’s rhythm affects cognitive and emotional processes by generating neuronal oscillations in the brain. These oscillations, crucial for binding and signal processing, are altered by intentional changes in breathing patterns. Such changes, observed through practices like breathwork, can induce feelings of calmness and improve cognitive function. This suggests that breathing rhythms, reaching regions responsible for higher functions, might be repurposed by the brain for its advantage, leading to considerable benefits for emotion and cognition, as well known for thousands of years in meditative practices..
CAN THIS CONCEPT BE DIRECTLY RELEVANT TO HIGH-STRESS ENVIRONMENTS, LIKE THE WORKPLACE, WHERE A MERE 10 MINUTES OF SLOWED BREATHING COULD YIELD SUCH IMPACTFUL OUTCOMES?
Even just five minutes of breathing practice can have a positive impact. It depends on the individual and the specific breathing technique used. Think of it like exercise – start small and find something you’re comfortable with. Box breathing is a simple technique where, for example, the individual breathes in for four counts, holds for four counts, breathes out for four counts, and holds again for four counts,and can easily be practiced for five minutes. If you feel the benefits, you can gradually increase the time or explore other breathing techniques. The key is to recognize the potential benefits and incorporate breathing practice into your daily routine, just like exercise. I often do breathing practice when I get up, before I go to sleep and anytime I feel lagging during the day.
WHAT ARE THE KEY TAKEAWAYS YOU’D LIKE PEOPLE TO GLEAN FROM YOUR WORK AND THE CONVERSATION IN TERMS OF THEIR UNDERSTANDING AND APPLICATION?
Firstly, grasp the astonishing nature of breathing – a continuous,mostly subconscious behavior that merits our curiosity and understanding. Secondly, realize the substantial influence of breathing patterns on behavior, an insight recognized for thousands of years, offering paths to attain tranquility. Lastly, acknowledge the critical significance of understanding breathing’s complexities; often overlooked, it’s a crucial aspect of health, deserving of more support and research due to its profound implications, even if it lacks some of the allure of other scientific pursuits.