you don't need to consciously exercise to be fit, no really, hear me out...
High Altitude, High Intensity: Unexpected Fitness Lessons from the Andes
Ah, Cusco. The land of the Incas, breathtaking scenery, and… intense fistfights? You see, the people of Cusco aren’t just regular fit; they’re “let’s settle this with a bare-knuckle brawl in the thin air of the Andes” fit. That’s right, every year, they have this lovely little tradition called Takanakuy, where everyone from kids to grandparents throws down to resolve their differences. Forget therapy or a good conversation, in Cusco, a right hook to the jaw is the preferred method of conflict resolution.
And who needs fancy gyms with treadmills and ellipticals when you can just, you know, farm at 14,000 feet? It’s like CrossFit, but with actual consequences and fewer Instagram influencers. So, next time you’re struggling to hit your step count, just remember the people of Cusco, casually punching each other in the face at altitudes that would make most of us pass out. It's enough to make you rethink that whole "leg day" thing, isn't it?
But in all seriousness, the people of Cusco are a testament to the power of breathwork and physical activity. Their ability to thrive in a challenging environment is a reminder that fitness is not just about hitting the gym; it's about a way of life.
The journey towards fitness isn't just about pushing your body to its physical limits; it's also about harnessing the power of your breath. While hitting the gym and breaking a sweat are essential components, there's a hidden gem in the realm of fitness that often gets overlooked: breathwork. Breathwork, the conscious control of breathing patterns, offers a profound impact on cardiovascular health and overall fitness levels.
The Vital Link Between Breathwork and Cardiovascular Health
Breathwork extends far beyond simply inhaling and exhaling; it's a practice that can significantly influence your cardiovascular system. Studies have found a strong correlation between breathwork and improved heart health. Deep, controlled breathing exercises offer a myriad of benefits, including:
Lowering heart rate: When we take a deep breath, our lungs expand, causing a change in pressure within the chest cavity. This change in pressure stimulates sensory nerves that communicate with the brain, influencing our heart rate 2. It's fascinating to note that the same parts of the brain regulate both breathing and heart rate, highlighting the interconnectedness of these systems 1. By consciously slowing down our breathing, we can tap into the parasympathetic nervous system, promoting relaxation and a slower heart rate.
Reducing blood pressure: Breathwork, especially techniques involving resistance, can effectively lower blood pressure. Research has shown that practicing high-resistance Inspiratory Muscle Strength Training (IMST) for 30 breaths daily over six weeks can lead to a significant reduction in systolic blood pressure 2.
Improving circulation: Breathing exercises enhance blood flow throughout the body. Deep, full breaths deliver oxygen to the muscles, improving the efficiency of the cardiovascular system and promoting overall health 3.
Strengthening the heart: Engaging in deep, measured breaths actively works the core and heart muscles, making them stronger and more resilient.
Strengthening bones: Surprisingly, breathwork can even contribute to bone health. While the exact mechanisms are still being explored, studies suggest that deep breathing exercises may help improve bone density and reduce the risk of osteoporosis 4.
Reducing stress and anxiety: Controlled breathing can activate the body's natural "rest and digest" response, lowering stress hormones and promoting a sense of calm and well-being 1.
Breathing Habits and Fitness Levels: A Deeper Dive
Our breathing habits play a crucial role in our fitness journey. While breathing is an automatic function, becoming more aware of and improving our breathing patterns can significantly impact our overall fitness levels. Here's how:
Increased oxygen uptake: Efficient breathing ensures that our muscles receive an adequate supply of oxygen during exercise, which is essential for optimal performance and endurance 5.
Enhanced carbon dioxide removal: Proper breathing helps eliminate carbon dioxide, a waste product produced during exercise. Efficient removal of carbon dioxide prevents fatigue and allows for sustained physical activity 5.
Improved respiratory muscle strength: Regular breathwork strengthens the diaphragm and other respiratory muscles, improving lung capacity and efficiency. This leads to better oxygen utilization and overall respiratory function 3.
Better exercise tolerance: Studies have shown that intentionally slowing down the breathing rate can improve mental state and physical condition 6. This translates to better exercise tolerance and improved performance in various activities. For example, slow breathing training has been shown to enhance exercise performance in individuals with chronic heart failure and isolated systolic hypertension 6.
Enhanced mental focus: Controlled breathing can improve focus and concentration, allowing athletes to maintain mental clarity and perform at their best 5.
Impact of breath-holding: Interestingly, research has also explored the effects of breath-holding on performance. While breath-holding can trigger physiological responses like spleen contraction, studies have shown that it may not necessarily improve repeated sprint performance 7.
The importance of breathing patterns: It's important to recognize that shallow breathing, often associated with stress and anxiety, can disrupt the balance of gases in the body 8. This can lead to various physiological imbalances and hinder overall well-being.
The Influence of Body Position on Breathing
Our body position can significantly influence our breathing patterns and efficiency. Research suggests that different body positions can affect the contribution of abdominal and thoracic breathing to the breathing cycle 9. For instance, lying in a supine position may promote abdominal breathing, while standing or sitting may favor thoracic breathing. Understanding how different positions affect our breathing can help us optimize our breathing techniques and improve overall respiratory function.
Breathwork Techniques for Cardiovascular Health and Fitness
A variety of breathwork techniques can be incorporated into a daily fitness routine to enhance cardiovascular health and improve fitness levels. Here's a table summarizing some of the most effective techniques:
Diaphragmatic breathing: Involves breathing deeply into the belly, engaging the diaphragm, and maximizing lung capacity. It improves lung efficiency, reduces stress, and promotes relaxation.
4-7-8 breathing: Involves inhaling for four counts, holding for seven counts, and exhaling for eight counts. It calms the nervous system, reduces stress and anxiety, and promotes sleep.
Box breathing: Involves inhaling, holding, exhaling, and holding for equal counts. It promotes relaxation, improves focus, and reduces stress.
Pursed-lip breathing: Involves inhaling through the nose and exhaling slowly through pursed lips. It helps control breathing rate, improves oxygen uptake, and reduces shortness of breath.
Alternate nostril breathing: Involves alternating breaths between the nostrils. It promotes balance, relaxation, and reduces stress.
Belly breathing: Focuses on expanding the abdomen during inhalation. It promotes relaxation and improves diaphragmatic function.
Wave breathing: Uses visualization to guide the breath. It promotes relaxation, reduces tension, and can aid in sleep.
Incorporating these techniques into your routine can provide a range of benefits, from improved cardiovascular health to enhanced mental focus and stress reduction.
Incorporating Breathwork into a Daily Fitness Routine
Integrating breathwork into your daily fitness routine doesn't require a complete overhaul of your schedule. Here are some simple ways to weave it into your day:
Warm-up and cool-down: Begin and end your workouts with a few minutes of diaphragmatic breathing or box breathing. This helps to center your mind, promote relaxation, and prepare your body for physical activity 10.
During exercise: Pay close attention to your breathing patterns while exercising. If you notice yourself holding your breath or taking shallow breaths, consciously focus on deep, controlled breathing. This ensures optimal oxygen delivery to your muscles and helps prevent fatigue 10.
Dedicated breathwork sessions: Set aside 5-10 minutes each day for dedicated breathwork practice. Experiment with different techniques, such as those outlined in the table above, and find what resonates with you and your fitness goals 11.
Mindful moments: Incorporate breathwork into everyday activities. While waiting in line, commuting, or taking a break from work, take a few deep, conscious breaths. This can help reduce stress, improve focus, and bring a sense of calm to your day 12.
Measuring the Impact of Breathwork
Curious to see how breathwork is actually affecting your body? Here are some key indicators to track:
Heart rate variability (HRV): HRV refers to the variation in time between heartbeats. Higher HRV is generally associated with better heart health and stress resilience. Breathwork can improve HRV, indicating a more balanced and adaptable cardiovascular system 1.
Blood pressure monitoring: Regularly monitor your blood pressure to track changes after incorporating breathwork into your routine. Consistent practice can lead to lower blood pressure readings, indicating improved cardiovascular health 13.
Resting heart rate: A lower resting heart rate is a sign of improved cardiovascular fitness. Breathwork can help lower your resting heart rate, reflecting a more efficient and relaxed heart 13.
Exercise performance: Keep track of your exercise performance, such as endurance, speed, and recovery time. Breathwork can enhance your ability to sustain physical activity and improve overall performance 6.
Stress levels: Pay attention to your stress levels and overall well-being. Breathwork can significantly reduce stress and anxiety, leading to a greater sense of calm and emotional balance 2.
Conclusion: Breathe Your Way to a Fitter You
Breathwork is a powerful tool that can significantly enhance your fitness journey. By incorporating conscious breathing exercises and improving your breathing habits, you can unlock a new level of physical and mental well-being. Start by experimenting with different techniques and find what resonates with you. Gradually incorporate breathwork into your daily life, whether it's during your workouts, in moments of stress, or as a dedicated practice. With consistency and mindful attention to your breath, you can breathe your way to a fitter, healthier, and more balanced you.
Works cited
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