through it." When a situation is stressful, breathing deeply and evenly can help to cure anxiety and reduce stress. Why is that so? There's a very important link between feeling calm, nasal breath- ing, better sleep, and brain health. In Taoist philosophy it's taught that "The wise man/woman


W


breathes from his/her heels." 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. 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. In this article, we'll explore the process of breath- ing and how it affects the brain.


Cerebrospinal Fluid (CSF) - The Brain's Life Blood Perhaps the most important fluid of 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 brain via the ventricles and then to the spinal cord. 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.


How Breathing Affects the Brain and CSF A good night's sleep is easier said than done for some, but


there are ways to get better sleep by breathing consciously. Breath- ing 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 impor- tant, because you need to make sure your brain gets the most CSF it can. If you sleep badly, wake up feeling tired or anxious, then it


might indicate a sleep disorder. Conditions such as snoring, sleep apnea, and other issues are known to affect CSF flow to the brain. 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


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3 Breathing Exercises to Calm the Brain, Reduce Stress & Cure Anxiety


hen you breathe correctly, you pump cerebrospinal fluid into the brain to reduce stress and cure anxiety You've probably heard the expression, "just breathe


inhaling, however, it was recently discovered that the direct change of pressure in the chest during breathing is likely respon- sible.


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.


Breathing Shifts CSF via Pressure in Chest Veins The veins around the chest vertebrae column transmit pres-


sure 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's called a venous plexus. During an inhale and exhale the chest rises and falls. The


change in pressure flows upward to the CSF dynamics around the brain. Here's how it works:


Breath in (inspiration) - Lowers chest pressure and empties the venous plexus. CSF flows down the spine.


Breath out (expiration) - Increases chest pressure and fills the venous plexus, pushing CSF up the spine into the head.


As you can see, breathing conducts a rhythm of flow of CSF up and down the spinal cord.


Deep Breathing and the Brain Most veins in the body have valves to stop blood flowing


backwards. However, the thoracic plexus is valve-less, any pres- sure will cause a flow in either direction. More pressure from deep breathing causes more CSF to flow into the brain. A 2013 study showed 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.


Pressure changes of CSF likely then push CSF into the lym-


phatic 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.


Easy Breathing Tips for Better Sleep and Reduce Stress Now we know how breathing bathes the brain in CSF, it's important to know that how you breathe during your waking hours


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