In recent years, the connection between lifestyle practices and long-term health has gained significant attention.

A 2023 study has added to this knowledge by highlighting the impact of slow breathing exercises on reducing both blood pressure and the risk of Alzheimer’s disease[1].

This article explores these findings, provides practical guidance on implementing slow breathing techniques, and answers some frequently asked questions about this fascinating area of research.

How Slow Breathing Affects the Body

Slow breathing exercises are designed to enhance heart rate variability (HRV), which is the variation in time intervals between heartbeats.

Higher HRV is often associated with a healthier autonomic nervous system, better stress resilience, and improved cardiovascular function.

The Study: Key Findings

A study conducted by researchers from USC, UC Irvine, and UCLA found that participants who engaged in slow breathing exercises for 20 minutes twice daily over four weeks had significantly lower levels of amyloid beta peptides in their blood.

These peptides are associated with the development of Alzheimer’s disease.

The study also observed that this practice led to a reduction in blood pressure, suggesting a potential dual benefit for both cardiovascular and cognitive health. [1]​

Practical Benefits: Blood Pressure and Alzheimer's Risk

Lowering Blood Pressure

High blood pressure, or hypertension, is a well-known risk factor for heart disease and stroke.

The NHS recommends several lifestyle changes to manage blood pressure, including regular exercise, a balanced diet, reducing alcohol intake, and stress management techniques like slow breathing.

Reducing Alzheimer’s Risk

Alzheimer’s disease is a progressive neurodegenerative disorder characterised by memory loss and cognitive decline. Research indicates that higher levels of amyloid beta peptides in the blood can increase the risk of developing Alzheimer’s.

By reducing these peptide levels through slow breathing exercises, individuals may lower their risk of this debilitating condition​.

Universal Appeal: Benefits for All Ages

One of the remarkable aspects of the 2023 study was its demonstration of universal appeal.

The study included 108 participants, evenly split between younger adults (ages 18 to 30) and older adults (ages 55 to 80). Both age groups exhibited similar reductions in plasma amyloid beta levels after practicing slow breathing exercises.

This suggests that the benefits of slow breathing are not limited by age and can be effective for a broad demographic​.

How to Practice Slow Breathing

While there are many different breathing techniques, box breathing is a structured breathing exercise that can help activate the parasympathetic nervous system, which is responsible for promoting a state of calm and relaxation.

This technique can lower your heart rate, reduce blood pressure, and decrease stress.

The Science of Box Breathing

Box breathing works by activating your parasympathetic nervous system, often referred to as the "rest and digest" system.

This system acts as a counterbalance to your body's stress response, helping to slow your heart rate, lower your blood pressure, and promote a sense of calm.

When you're stressed or anxious, your body is in a state of "fight or flight," with your sympathetic nervous system in control. This can lead to a rapid heart rate, high blood pressure, and feelings of tension and unease.

By practicing box breathing, you can help to shift your body into a more relaxed state, reducing these stress-related symptoms.

Just 5 minutes of box breathing a day can reduce systolic blood pressure by up to 4.9 mmHg [2].

Step-by-Step Guide to Box Breathing

Practicing box breathing is simple and requires no special equipment. Here's how to do it:

1. Sit in a comfortable position, where you won’t be disturbed

2. Close your eyes and take a moment to notice your breathing

3. Slowly inhale through your nose for a count of four (if you’re unable to breathe through your nose comfortably, then inhale through your mouth).

4. Hold your breath for a count of four.

5. Slowly exhale through your mouth

6. Hold your breath again for a count of four.

7. Repeat this cycle for a few minutes, or until you start to feel more relaxed. 

8. As you practice box breathing, you may find that your mind wanders. This is normal. Simply gently bring your attention back to your breath. With regular practice, you will become better at focusing on your breath and calming your mind.

9. Remember, the key to box breathing is to keep your breaths slow, deep, and controlled. If you find it difficult to hold your breath for a full count of four, you can start with a shorter count and gradually work your way up[3].

You can also follow the video guide below:

Expert Insight

Gerontology Professor Mara Mather, who was also the co-author of the study, explains the physiological basis for the benefits of slow breathing:

“As you slow your breathing down, you take in more air and your lungs stretch more, and there are stretch receptors in your lungs that send signals via the vagus nerve. So every time you take longer, bigger breaths, those signals are going to be stronger than if you’re breathing more quickly and more shallowly, the vagus nerve transmits acetylcholine. That’s the neurotransmitter it uses to communicate with organs in the body. And if we slow down our breathing, acetylcholine transmitted via the vagus nerve sends a message to the heart to slow down the rate of beating.”​

Conclusion

Slow breathing exercises offer a simple, cost-effective method to improve both cardiovascular and cognitive health.

By incorporating these practices into daily life, individuals may significantly lower their blood pressure and reduce their risk of developing Alzheimer’s disease.

As with any health intervention, consistency and commitment are crucial to achieving the best results.