The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time

by Alex Korb

Change Your Breathing Breathing is your most important bodily function, and like all basic functions (eating, sex, etc.), it is closely tied to the limbic system. People with breathing problems have a much higher risk of developing depression.18 Changing your breathing is a powerful tool for creating an upward spiral, because it is one of the quickest ways to change your emotional state. Take a deep breath. When anxious or overwhelmed, slow breathing can help. Breathe in slowly through your nose while counting slowly to six (or even eight). Pause for a couple seconds at the top of your inhalation and then exhale slowly through your nose for the same count. Different types of breathing have different effects on the body and the brain. A study from Sweden showed that a combination of different breathing types (slow, fast, and superfast) increases feelings of optimism and decreases feelings of depression, anxiety, and overall stress.19 Breathing affects the brain through signals carried by the vagus nerve. Not only does the vagus nerve send signals down to the heart, as mentioned earlier, but it also carries signals up into the brain stem. Vagus nerve signaling is important in activating circuits for resting and relaxation, known as the parasympathetic nervous system. The parasympathetic system is the opposite of the sympathetic nervous system, which controls the fight-or-flight instinct. Slow breathing increases activity in the vagus nerve and pushes the brain toward parasym...