As women in healthcare, we juggle countless responsibilities, constantly striving to make a positive impact on the lives of others. But during our selfless efforts, it's crucial to remember the importance of self-care and finding that precious balance between our professional and personal lives. That's where slow breathing swoops in like a superhero to save the day!

Let's dive into the science behind this incredible technique. Picture this: there's a remarkable nerve in our body called the vagus nerve (CN 10), and it's like the superstar of nerves. This bad boy extends all the way from our brain, down to our gut, and even reaches our lungs. It acts as a powerful connection between our nervous and immune systems, and guess what? It's equipped with anti-inflammatory superpowers!

Scientists are now buzzing with excitement over the idea of stimulating the vagus nerve pathways to unleash its potential. But here's the kicker: ancient practices like Yoga and Zen have known about this secret for ages, all without the need for fancy medical devices. They've been using slow breathing techniques to activate and nourish these pathway.

Now, let's talk about the mind-blowing impact slow breathing can have on your health and overall well-being. When you engage in slow breathing, paying close attention to your exhales- your heart rate decreases. When you inhale- your heart rate increases. Slow breathing is like a spa day for your heart.

Imagine this: by incorporating slow breathing into your daily routine, you can significantly reduce your blood pressure, putting you on the path to cardiovascular nirvana. But that's not all! Devoting just a few minutes each day to slow breathing can work wonders for conditions like asthma, COPD, IBS, and even that sneaky little monster called depression. It's like having a secret weapon against the chaos of life for yourself and your patients.

What does the evidenced based research recommend? Aim for a breathing rate of 5-6 breaths per minute, keeping your inhalations and exhalations equal a few minutes a day. Breathe naturally, taking shallow and calming breaths to avoid hyperventilation. Inhale for 5 seconds, then exhale for another 5 seconds. Trust me, this simple rhythm can work miracles for your body and mind.

But wait, there's more! Slow breathing isn't just a physical game-changer; it's a powerful ally in strengthening your mind-body connection. By consciously focusing on your breath and immersing yourself in the present moment, you'll enhance your mindfulness skills and develop a deeper understanding of your body's needs and signals. It's like a little self-care escape, available to you anytime, anywhere.

Picture this: amidst the chaos of a busy day, you take a few moments to indulge in the transformative power of slow breathing. Your stress melts away, leaving you feeling centered, rejuvenated, and ready to tackle whatever comes your way. By nurturing your mind-body connection, you'll discover the secret to finding balance in the beautiful mess of life.

To recap: slow breathing stimulates the vagus nerve which decreases your heart rate and blood pressure brining instant calm, a stronger mind-body connection, and long lasting health benefits.

You deserve this. You deserve to find balance. And slow breathing is here to guide you along the way.

Sending you loads of positive energy and tranquility.

Remember, #dosomethingdaily for yourself to make steps towards a healthier and more-fulfilled you.

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Certified Health & Wellness Coach

Sources:

• Lin IM, Tai LY, Fan SY. Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. Int J Psychophysiol. 2014 Mar;91(3):206-11.
• Yuan H, Silberstein SD. Vagus Nerve and Vagus Nerve Stimulation, a Comprehensive Review: Part I. Headache. 2016 Jan;56(1):71-8.
• Gervirtz R. The Promise of Heart Rate Variability Biofeedback: Evidence-Based Applications. Biofeedback ÓAssociation for Applied Psychophysiology & BiofeedbackVolume 41, Issue 3, pp. 110–120.
• NutritionFacts.org