Breathing is a vital function—we all do it in order to live—but did you know that breath is also linked to memory? It may seem like a surprising connection, but recent research has shown that our breath can have a profound effect on our ability to recall information. In this article, we will explore the link between breath and memory, and how you can use breathing techniques to improve your memory.

Why is breath linked to memory?

Our breath is connected to our nervous system, specifically the part of the nervous system that controls our unconscious bodily functions. This includes our breathing, heart rate, and digestion.

This part of the nervous system is known as the autonomic nervous system (ANS).

The ANS has two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS is responsible for our fight or flight response—it activates in response to stress and danger, causing our heart rate to increase, our breath to become shallow, and our muscles to tense up. The PNS, on the other hand, is responsible for our rest and digest response—it activates when we are calm and relaxed, slowing down our heart rate, deepening our breath, and relaxing our muscles.

When we are stressed or anxious, our SNS is activated, which can negatively affect our memory.

This is because stress hormones, like cortisol, can interfere with memory formation in the hippocampus—the part of the brain responsible for storing and retrieving memories.

On the other hand, when we are calm and relaxed, our PNS is activated, which can positively affect our memory. This is because when we are in a relaxed state, our brain is better able to process and store new information.

The benefits of deep breathing for memory

Deep breathing, also known as diaphragmatic breathing, is a breathing technique that involves taking slow, deep breaths from the diaphragm (the muscle at the bottom of the lungs).

This type of breathing activates the PNS and can promote relaxation and reduce stress.

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Research has shown that deep breathing can have a positive effect on memory.

A study published in the journal Psychophysiology found that participants who engaged in 15 minutes of deep breathing before a memory task had better memory recall than those who did not engage in deep breathing. Another study published in the journal Neuroscience Letters found that deep breathing can activate the hippocampus, which can improve memory formation.

Deep breathing can also improve our ability to focus, which can indirectly improve memory. When we are able to focus better, we are more likely to pay attention to and remember important information.

How to practice deep breathing for memory improvement

Practicing deep breathing is easy and can be done anywhere, at any time. Here’s how to do it:.

1. Find a quiet place where you won’t be disturbed.
2. Sit comfortably in a chair or on the floor.
3. Place your hands on your belly, just below your ribcage.
4. Take a slow, deep breath in through your nose, allowing your belly to expand.
5. Hold for a few seconds.
6. Exhale slowly through your mouth, allowing your belly to deflate.
7. Repeat for a few minutes, focusing on your breath and keeping it slow and deep.

Practicing deep breathing for just a few minutes a day can have a positive effect on your memory and overall well-being.

Other breathing techniques for memory improvement

While deep breathing is one of the most effective breathing techniques for memory improvement, there are other techniques that can also be helpful:.

• Alternate nostril breathing: This technique involves closing one nostril with your finger and inhaling through the other nostril. Then, close the other nostril, and exhale through the first nostril. Repeat, alternating nostrils.
• Box breathing: This technique involves breathing in for four counts, holding for four counts, exhaling for four counts, and holding for four counts. Repeat for several minutes.
• Humming breath: This technique involves inhaling through your nose and exhaling through your mouth, making a humming sound as you exhale.

Experiment with these different breathing techniques and see which ones work best for you and your memory improvement goals.

Final thoughts

The link between breath and memory may seem surprising, but it makes sense when you consider the connection between our breath and our autonomic nervous system.

By practicing deep breathing and other breathing techniques, we can activate the part of our nervous system that promotes relaxation and memory formation. Try incorporating these techniques into your daily routine and see how they can positively affect your memory and overall well-being.