About this Video

• Video Title: The Neuroscience of Breath: How to Use Breathing to Control Emotions
• Channel: Dr. Tracey Marks
• Speakers: Dr. Tracey Marks
• Duration: 00:09:04

Introduction

This video explains the science behind how breathing affects the brain and emotional state. Dr. Tracey Marks, a psychiatrist, details how controlled breathing techniques can be powerful tools for emotional regulation, providing evidence-based methods to manage stress and improve cognitive function.

Key Takeaways

1. Controlled breathing impacts the autonomic nervous system: Slow, controlled breaths send calming signals via the vagus nerve to the brain, regulating stress hormones like cortisol and increasing GABA (a neurotransmitter promoting calmness).
2. Breathing affects emotion regulation: Slow, deep breathing changes carbon dioxide levels, reducing amygdala reactivity (the brain's emotional alarm system) and decreasing anxiety. Rapid, shallow breathing, conversely, increases amygdala excitability.
3. Breathing enhances cognitive function: Controlled breathing improves oxygen delivery to the prefrontal cortex, enhancing decision-making and focus.
4. Specific breathing techniques: The video introduces three techniques: box breathing (inhale/hold/exhale/hold for four counts each), 4-7-8 breathing (inhale 4, hold 7, exhale 8), and resonance breathing (five seconds inhale, five seconds exhale), each with unique benefits and applications for different situations (stress, anxiety, focus).
5. Common mistakes to avoid: The video advises against forcing breaths, expecting instant perfection, and waiting until extreme stress to practice these techniques. Regular practice, even when calm, is recommended for building long-term stress resilience.

The video details three breathing techniques:

1. Box Breathing (Square Breathing): Inhale for four counts, hold for four, exhale for four, and hold for four. Its benefit is a simple, easily remembered pattern that activates the parasympathetic nervous system. It's ideal for focusing and staying calm under pressure (e.g., before presentations or stressful meetings).

2. 4-7-8 Breathing: Inhale for four counts, hold for seven, and exhale for eight. The longer exhale strongly triggers the relaxation response, making it particularly effective for anxiety.

3. Resonance Breathing (Coherent Breathing): Inhale for five seconds and exhale for five seconds. This technique optimizes heart rate variability and synchronizes breathing with the heart rhythm for improved long-term emotional stability. It's suggested for general system resets during calm moments (e.g., morning routines or transitions between activities).