Breathing for Neuroinflammation Reduction
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[00:00:00] How many times today have you already held your breath without realizing it, checking your phone, reading a stressful email, concentrating on a task? have you ever noticed that when you hold your breath. You feel very tense and stressed out our breathing patterns reveal so much about our nervous system state. That unconscious breath holding is quietly creating inflammation in your brain. Here's what most people don't realize. When we breathe poorly or we hold our breath, our brain doesn't get the oxygen it needs to function well.
your brain cells shift into survival mode and they start producing inflammatory chemicals. This brain inflammation makes you foggy. Tired, anxious, and moody. Your breathing pattern is literally programming your nervous system every moment of the day.
Here's the amazing part. Your breath is one thing [00:01:00] you can consciously control to switch your body from stress. To healing mode, and it's free. When you breathe out longer than you breathe in, you activate your vagus nerve. Think of it as your body's reset button. The longer exhale sends a signal to your nervous system that says You're safe.
You can relax now. This triggers your body to shift from fight or flight into rest and repair mode. Your heart rate slows down stress hormones like cortisol decrease, and your brain starts producing healing compounds instead of anti-inflammatory ones.
Research has shown that just 30 seconds of intentional breathing can measurably reduce inflammatory markers in your blood while increasing your body's natural anti-inflammatory responses.
It's like giving your brain a mini spa treatment.
This leads me to the daily Habit Challenge. Here's [00:02:00] your brain protecting habit, micro recovery breaks. So you're going to set three phone alarms throughout your day. If it's possible, I recommend 10:00 AM, 2:00 PM and 6:00 PM and when that alarm goes off, you're gonna take 30 seconds to do a breathing reset and you're gonna do a pattern.
Called a four six pattern. So you're gonna inhale for a count of four, and then you're gonna exhale for a count of six.
That longer exhale is what activates your vagus nerve and shifts your brain out of the inflammatory stress mode and into the healing mode.
Breathing is free and you can do it anywhere. You can do it at your desk, at your car, standing in line before you eat. The beauty is that it's completely invisible. People don't even know that you're doing it, so you don't have to feel weird. I. And if four to six feels uncomfortable where it's hard to exhale for a count of six, or breathe in for a count of four, then start with a three to four breathing pattern where [00:03:00] you inhale for three, and exhale for four or a two to three.
Just do what's comfortable for you and then build up to the four six breathing. Now you always wanna make sure that you check with your doctor to make sure this is safe for you
After you watch this video, set three alarms on your phone for today. If it's in the morning or tomorrow, if it's later in the day or at night. And this way, you won't forget and you'll be reminded to take those three micro recovery breaks for your brain and your brain cells will thank you.
So drop a yes. If you're committed to these micro recovery breathing breaks
in the comments below
Breathing is one powerful tool in your comprehensive approach to reducing brain inflammation.
And that's the theme of this month is reducing brain inflammation or it's also called neuroinflammation.
I hope you'll join me and please follow or subscribe so that you don't miss any future daily habits or any longer form videos this [00:04:00] month.
Please share if there's someone that you think would benefit from this information, be sure to check the description.
There are some freebies if you would like. There's a gut health restoration guide, a cortisol habit tracker, and a symptom tracker. The symptom tracker is something you can do now, and then after doing 30 days of habits, you can do it again and see if you feel any better. And if not, then you know you need to incorporate more healthy habits.
And then if you do, you know you're on the right track and you can still incorporate more healthy habits. Thanks for listening or watching and Have A Fantastic Day!
