Breathing for Longevity: Enhancing Autonomic Balance and Heart Health

At Clarus Health, we integrate advanced therapies like HRT, genomics, and IV NAD+ with foundational practices to promote longevity. One invaluable practice is controlled breathing, which plays a pivotal role in balancing the autonomic nervous system (ANS) and supporting heart health.

The Autonomic Nervous System and Longevity

The ANS comprises two primary branches:

• Sympathetic Nervous System (SNS): Activates the "fight or flight" response.
• Parasympathetic Nervous System (PNS): Promotes "rest and digest" functions.

A harmonious balance between these systems is crucial for optimal health. Heart Rate Variability (HRV), the variation in time between heartbeats, serves as a non-invasive marker of this balance. Elevated HRV is associated with enhanced cardiovascular health and increased lifespan.

Breathing Techniques to Enhance HRV

Controlled breathing exercises can modulate the ANS, increasing parasympathetic activity and improving HRV. Two effective techniques include:

• Cyclic Breathing: Involves inhaling through the nose, taking an extra sniff at the peak of inhalation, and exhaling slowly through the mouth over approximately 10 seconds. This method has been shown to enhance vagal tone and reduce heart rate.
• 4-7-8 Breathing: Entails inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This practice can decrease anxiety and promote relaxation by stimulating the vagus nerve.

Does Breathing Enhance Your Longevity?

Incorporating these breathing techniques into daily routines can:

• Reduce Stress: By enhancing parasympathetic activity, controlled breathing can mitigate stress responses. Reducing stress levels is foundational for longevity.
• Improve Sleep Quality: Relaxation induced by these techniques can lead to better sleep patterns, which is critical for optimal health span.
• Support Cardiovascular Health: Improved HRV correlates with reduced risk of cardiovascular events, the number one cause of death worldwide.

At Clarus Health, we recommend integrating these practices alongside our advanced therapies to maximize health span and promote longevity. Experience the synergy of advanced medicine and foundational practices at Clarus Health. Schedule a consultation to explore personalized strategies for enhancing your well-being.