{"id":1768902,"date":"2022-12-09T06:30:07","date_gmt":"2022-12-09T11:30:07","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1768902"},"modified":"2022-12-09T09:03:47","modified_gmt":"2022-12-09T14:03:47","slug":"3-breathing-exercises-to-calm-the-brain-reduce-stress-cure-anxiety","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/3-breathing-exercises-to-calm-the-brain-reduce-stress-cure-anxiety\/","title":{"rendered":"3 Breathing Exercises to Calm the Brain, Reduce Stress &#038; Cure Anxiety"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">24<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2F3-breathing-exercises-to-calm-the-brain-reduce-stress-cure-anxiety%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1768902&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><p>When you breathe correctly, you pump cerebrospinal fluid into the brain to reduce stress and cure anxiety.<\/p>\n<p>You\u2019ve probably heard the expression, \u201cjust breathe through it.\u201d When a situation is stressful, <a href=\"https:\/\/www.theepochtimes.com\/t-breathing\">breathing<\/a> deeply and evenly can help to\u00a0cure anxiety\u00a0and\u00a0reduce stress. Why is that so? There\u2019s a very important link between\u00a0<a href=\"https:\/\/humanoriginproject.com\/healing-meditation\/\" target=\"_blank\" rel=\"nofollow noopener\">feeling calm<\/a>, nasal breathing,\u00a0<a href=\"https:\/\/humanoriginproject.com\/steps-to-use-melatonin-for-sleep\/\" target=\"_blank\" rel=\"nofollow noopener\">better sleep<\/a>, and\u00a0<a href=\"https:\/\/humanoriginproject.com\/meditation-helps-reach-higher-consciousness\/\" target=\"_blank\" rel=\"nofollow noopener\">brain health<\/a>.<\/p>\n<p>In Taoist philosophy, it\u2019s taught that \u201cThe wise man\/woman breathes from his\/her heels.\u201d Physically speaking, this phrase is a reference to the fact breathing deeply into the body is incredibly good for health. Today research is revealing how breathing affects the brain.<\/p>\n<p>The human brain is bathed with crystal clear liquid called cerebrospinal fluid (CSF). CSF carries oxygen and nutrients to brain cells while removing waste products. Recent studies using magnetic resonance imaging (MRI) show a link between CSF flow and breathing.<\/p>\n<p>In this article, we\u2019ll explore the process of breathing and\u00a0<a href=\"https:\/\/humanoriginproject.com\/functional-areas-of-brain\/\" target=\"_blank\" rel=\"nofollow noopener\">how it affects the brain<\/a>.<\/p>\n<h2><strong>Cerebrospinal Fluid (CSF)\u2014The Brain\u2019s Life Blood<\/strong><\/h2>\n<p>Perhaps the most important fluid in your body is the 250ml of cerebrospinal fluid that flows around a system of pipes in the brain called the ventricles. CSF is produced by the choroid plexus in the third ventricle, and from here it circulates through the\u00a0<a href=\"https:\/\/humanoriginproject.com\/function-brain-parts\/\" target=\"_blank\" rel=\"nofollow noopener\">brain via the ventricles and then to the spinal cord<\/a>.<\/p>\n<p>Each day the entire volume of CSF is replaced four times. During sleep, the blood-brain barrier relaxes to let CSF into the neurons and flush out the build-up from the day. This is a big reason why sleep is so important.<\/p>\n<h2><strong>How Breathing Affects the Brain and CSF<\/strong><\/h2>\n<p>A good night\u2019s sleep is easier said than done for some, but there are ways to get better sleep by breathing consciously. Breathing influences CSF flow dynamics by changing pressure in the chest. Recent studies have shown how breath can affect the flow of CSF directed through the ventricles of the brain. This is important because you need to make sure your brain gets the most CSF it can.<\/p>\n<p>If you sleep badly, and wake up feeling tired or anxious, then it might indicate a\u00a0sleep disorder. Conditions such as snoring,\u00a0sleep apnea, and other issues are known to affect CSF flow to the\u00a0<a href=\"https:\/\/humanoriginproject.com\/function-brain-parts\/\">brain<\/a>.<\/p>\n<p>Studies show that pressure in the chest influences the pressure in vessels like arteries and veins. It was previously thought that changes in CSF flow responded to arterial pressure during deep inhaling, however, it was recently discovered that the direct change of pressure in the chest during breathing is likely responsible.<\/p>\n<p>Diaphragm breathing affects the pressure of the veins around the thoracic vertebrae (located in the mid back), and the veins in the chest respond to these changes in pressure by pumping CSF into the spinal cord.<\/p>\n<h2><strong>Breathing Shifts CSF via Pressure in Chest Veins<\/strong><\/h2>\n<p>The veins around the chest vertebrae column transmit pressure upwards to the brain. They make up a sprawling network of tinier veins that extend up into the epidural venous system of the spinal canal. It\u2019s called a venous plexus.<\/p>\n<p>During an inhale and exhale the chest rises and falls. The change in pressure flows upward to the CSF dynamics around the brain. Here\u2019s how it works:<\/p>\n<p><strong>Breath in (inspiration) \u2013\u00a0<\/strong>Lowers chest pressure and empties the venous plexus. CSF flows down the spine.<\/p>\n<p><strong>Breath out (expiration) \u2013\u00a0<\/strong>Increases chest pressure and fills the venous plexus, pushing CSF up the spine into the head.<\/p>\n<p>As you can see, breathing conducts a rhythm of the flow of CSF up and down the spinal cord.<\/p>\n<h2><strong>Deep Breathing and the Brain<\/strong><\/h2>\n<p>Most veins in the body have valves to stop blood from flowing backward. However, the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/13906534?dopt=Abstract\" target=\"_blank\" rel=\"nofollow noopener\">thoracic plexus is valve-less<\/a>, any pressure will cause a flow in either direction. More pressure from deep breathing causes more CSF to flow into the brain.<\/p>\n<p>A\u00a0<a href=\"https:\/\/fluidsbarrierscns.biomedcentral.com\/articles\/10.1186\/2045-8118-10-36\" target=\"_blank\" rel=\"nofollow noopener\">2013 study<\/a>\u00a0showed that the depth of breathing can even change the rate of CSF movement through the brain, with deeper breaths pushing CSF further up into the brain. Researchers also tested breath holding and found it also produces increased CSF flow.<\/p>\n<p>Pressure changes of CSF likely then push CSF into the lymphatic system, so with each breath, CSF is flowing into your brain. The body then exits it into the lymphatic system to be met by the immune system.<\/p>\n<h2><strong>Easy Breathing Tips for Better Sleep and Reduce Stress<\/strong><\/h2>\n<p>Now we know how breathing bathes the brain in CSF, it\u2019s important to know that how you breathe during your waking hours will be reflected in your breathing pattern while you slumber. Priming your body for good breathing during sleep may help nourish the brain in CSF.<\/p>\n<p>For better sleep and a\u00a0<a href=\"https:\/\/humanoriginproject.com\/ways-to-heal-pineal-gland-calcification-open-the-third-eye\/\" target=\"_blank\" rel=\"nofollow noopener\">healthier brain<\/a>, reduce stress and anxiety, practice the following breathing exercises.<\/p>\n<h3><strong>Step 1: Deep Breath to Reduce Stress<\/strong><\/h3>\n<ul>\n<li>Lay on the floor with two hands over your stomach.<\/li>\n<li>Seal the tongue firmly to the roof of the mouth, seal the lips and breathe deeply through the nose.<\/li>\n<li>Breathe deeply into the diaphragm. Your hands should rise as the stomach expands. Breathe in for 4 seconds.<\/li>\n<li>Take a slow exhale for 8 seconds.<\/li>\n<li>Continue for 30 breaths and repeat 3 times.<\/li>\n<\/ul>\n<h3><strong>Step 2: Expand your Breathing Capacity<\/strong><\/h3>\n<ul>\n<li>Repeat the steps above, and when you reach your capacity, make a conscious effort to extend your breathing.<\/li>\n<li>Lengthen the exhale to 10-12 seconds.<\/li>\n<li>Feel the rush of CSF to your brain as you expand you feel comfortable in slow, deep breathing.<\/li>\n<\/ul>\n<h3><strong>Step 3: Improve your Spinal Posture<\/strong><\/h3>\n<p>Remember, CSF moves up the spine into the brain as you breathe. Your spinal posture will influence that pathway. Here\u2019s an exercise to increase core mobility with standing qigong. Hold the following posture for two minutes:<\/p>\n<ul>\n<li>Draw the body\u2019s weight to the middle of the feet, slightly away from the heels.<\/li>\n<li>Extend your arms in front of the body.<\/li>\n<li>With every breath as the chest expands, shift your body weight forward, taking additional weight off the heels.<\/li>\n<li>To balance the forward motion, extend the spine and stretches through the heels.<\/li>\n<li>Ensure the downward stretch and forward motion are exactly balanced so that there is no visible movement of the heels.<\/li>\n<li>To an observer, the heels appear to be in contact with the ground, but internally they are engaged in a downward stretch with each breath.<\/li>\n<li>Feel the stability of the spine and visualize CSF flowing up the spine.<\/li>\n<\/ul>\n<p>Your brain depends on deep breathing patterns to help bath it in cerebrospinal fluid. Using your diaphragm to maximize pressure shifts in the chest cavity, will help to boost the flow of CSF to the brain.<\/p>\n<p><em>Republished from <a href=\"https:\/\/greenmedinfo.com\/\">GreenMedInfo.com<\/a><\/em><\/p>\n<div class=\"author_wrapper\">\n<div class=\"one_author_block round\">\n<div class=\"top_row\">\n\t\t\t\t\t<a href=\"https:\/\/www.theepochtimes.com\/author-greenmedinfo\"><img decoding=\"async\" src=\"https:\/\/www.theepochtimes.com\/assets\/themes\/eet\/images\/default-user.png\" alt=\"GreenMedInfo\"   style=\"display:none\"><\/a><\/p>\n<p>Follow<\/p>\n<\/div>\n<p>The GMI Research Group is dedicated to investigating the most important health and environmental issues of the day. Special emphasis will be placed on environmental health. Our focused and deep research will explore the many ways in which the present condition of the human body directly reflects the true state of the ambient environment. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Sign up for their newsletter at www.GreenmedInfo.health<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>When you breathe correctly, you pump cerebrospinal fluid into the brain to reduce stress and cure anxiety. You\u2019ve probably heard the expression, \u201cjust breathe through it.\u201d When a situation is<\/p>\n","protected":false},"author":1,"featured_media":1898979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[7101,5458,7100,7099,7103,7102,7105,7104,3819,5625],"class_list":["post-1768902","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report","tag-anxiety","tag-bongino","tag-brain","tag-breathing","tag-calm","tag-cure","tag-exercises","tag-reduce","tag-report","tag-stress"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1768902","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1768902"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1768902\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1898979"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1768902"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1768902"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1768902"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}