Discover how the way you breathe shapes your nervous system health. Learn the science behind yogic breathing practices like humming (Bhramari), slow coherent breathing, and Ujjayi — and how they can influence nitric oxide levels, vagal tone, and emotional wellbeing.
Yoga, Breathing and Your Nervous System: How Are They All Related?
Introduction: Your Breath as a Mirror
The Science of Humming and Nitric Oxide
The Science of Humming and Nitric OxideUntil the 1990s, nitric oxide (NO) was thought to be just a pollutant. Then, Nobel Prize-winning researchers Robert Furchgott, Louis Ignarro, and Ferid Murad revealed its essential role in regulating blood flow, immunity, and cellular communication.
Recent studies show that humming — or Bhramari Pranayama — increases nitric oxide levels in the sinuses up to 15-fold (Granqvist et al., 2006; Ushamohan et al., 2023).
These vibrations help release NO into the respiratory system, enhancing oxygen exchange, circulation, and even immune function.
It’s a simple, joyful practice that also activates the vagus nerve, the body’s “rest and digest” pathway, helping to lower heart rate and quiet the mind.
Slow, Coherent Breathing and Mental Health
A collaborative study from Columbia and Harvard Universities found that adults with depression who practiced yoga and coherent breathing at five breaths per minute experienced significantly reduced symptoms after 12 weeks. This slow rhythm helps regulate the autonomic nervous system, improving heart rate variability and promoting emotional balance — one of the clearest examples of how breath shapes brain chemistry and mood.
Experience the benefits of slow, mindful breathing in SPC’s Yoga and Exercise Therapy classes.
Ujjayi Breath: The Sound of Regulation
Ujjayi breathing, often called “ocean breath,” involves gently constricting the back of the throat to create an audible, soothing sound. Physiologically, this slows exhalation, increases carbon dioxide (CO₂) tolerance, and stabilises the nervous system.
Watch: Chest Expansion and Breathing
Over time, Ujjayi breath helps regulate emotional reactivity, lower blood pressure, and support a sense of inner calm and focus — benefits deeply aligned with yoga’s traditional goals of self-awareness and balance.
Polyvagal Theory and Yogic Wisdom
Modern neuroscience and ancient yoga speak the same language in different ways. The Polyvagal Theory, developed by Dr Stephen Porges, describes how the vagus nerve governs states of safety, connection, and survival. In yoga philosophy, these states are mirrored in the gunas: sattva (clarity and balance), rajas (activation), and tamas (stillness or shutdown). Through breath and mindful movement, yoga helps us move fluidly among these states — awakening balance and resilience across all levels of our being.
Reference: Frontiers in Human Neuroscience (2018): Polyvagal Theory Review
