Resurfacing Hope: Breath Beyond Drowning
Pahoa, Big Island, Hawaii
On a sunny summer afternoon, when I was merely 3 or 4 years old, I experienced a near-death accident that forever transformed my existence. Visiting my aunty's house in North Tehran remains one of the cherished memories of my childhood, for it was there that we spent countless moments as a family. I can vividly recall their lush backyard, adorned with a magnificent willow tree standing alongside the sparkling swimming pool.
Reflecting upon my childhood, I was an ordinary child with an innate inclination for exploring life, driven by an insatiable curiosity like any other young soul. My boundless love for everything around me led me to reach for a willow branch that gracefully extended over the pool's center. However, halfway through my endeavor, I realized my miscalculation and lost my balance, plunging into the pool's depths, my inability to swim amplifying the chaos. Desperation consumed me as I struggled to resurface, futilely flailing against the water's resistance. In that suspended moment, time seemed to slow down, as I gasped for air, facing the surface of the pool, my outstretched arms and fingers yearning for the sun's warm embrace, their ascent impeded by the penetrating water.
When I delve into the depths of my childhood recollections, this incident stands as one of my earliest memories. I lack details of what transpired thereafter, but I have learned that another child nearby witnessed my plight and alerted my older brother, who rushed to my rescue. Though the rescue itself eludes my memory, I will delve into this traumatic experience and its enduring reverberations in my adult years in future writings. In my characteristic Sina-esque fashion, not only did I live through this ordeal and its aftermath, but I also became a proficient swimmer. Thanks to my parents' support, I spent many summers honing my swimming skills through lessons that introduced me to the concept of mindfulness. Learning to breathe rhythmically and practice breath control, I acquired the ability to submerge myself in the depths of the pool, participating in summer swimming school competitions. Swimming, a sport that demands introspection and presence amidst ever-changing conditions, compels the individual to silence distractions, leaving behind electronics and books, engaging solely in the purity of movement and breath.
One remarkable human quality lies in our capacity to shape our breathing patterns. Mindful breathing, an immensely potent remedy, can bestow upon us profound experiences, yet it remains a criminally underrated technique for managing stress. The hidden power residing within the act of breathing, influencing our physiology, psyche, and emotional state, astounds the mind. Control over our breath grants us dominion over the mind, fostering a symbiotic, bilateral relationship. The Autonomic Nervous System (ANS), primarily operating unconsciously, governs a myriad of bodily functions, including respiration and cardiac activity. Breathing rapidly accelerates the heart's rhythm, while slower breaths induce a deceleration. Consequently, the autonomic nervous system can adapt the body's state by up- or down-regulating responses in response to internal or external factors. Stressful situations activate the sympathetic division of the autonomic nervous system, triggering heightened heart rate, elevated blood pressure, and other preparatory responses for action—the infamous "fight or flight" reaction. Conversely, the parasympathetic division fosters relaxation and restoration, calming the heart rate and various bodily processes.
Alongside the sympathetic and parasympathetic divisions, a lesser-known but equally distinctive division, the Enteric Nervous System (ENS), reigns supreme over the gastrointestinal tract. Affectionately dubbed the "second brain," the ENS operates with complexity and autonomy, regulating digestion, absorption, and overall gastrointestinal function. A bi-directional connection known as the gut-brain axis enables constant communication and coordination between the ENS and the Central Nervous System (CNS). While the ENS functions independently, it also receives input from the autonomic nervous system. The sympathetic and parasympathetic divisions influence the ENS's activity, with the former reducing gastrointestinal function and the latter enhancing it.
Conscious control of breathing, such as slow, deep breaths or specific techniques like diaphragmatic or paced breathing, can induce a calming effect on the body. Such mindful breathing predominantly activates the parasympathetic division of the ANS, responsible for relaxation and restoring equilibrium to the body. Consequently, it alleviates stress, reduces heart rate, and lowers blood pressure. The activation of the parasympathetic division indirectly influences the ENS, as both systems maintain interconnectedness. The relaxation response induced by conscious breathing fosters healthy digestion, amplifying gastrointestinal function by enhancing blood flow to the digestive organs and optimizing nutrient absorption. Moreover, conscious breathing techniques that involve prolonged exhalation, such as "exhalation breath control," stimulate the vagus nerve. As a pivotal component of the parasympathetic division, the vagus nerve plays a significant role in regulating digestion and gut motility. Stimulation of the vagus nerve promotes balance within the ENS, further enhancing gastrointestinal functioning.
Throughout the past decade, I have dedicated over ten thousand hours to consciously modifying and engaging with my breath in various forms on a daily basis, perpetually discovering new approaches. Only recently, at the Sunset Music Festival, did I have the pleasure of trying Wim Hof's breathwork for the first time. Having known of Wim for many years, I witnessed the power of his method, which empowers individuals to endure prolonged exposure to cold water and weather solely through the art of breathing. Over the years, numerous scientific studies have explored his extraordinary ability to voluntarily influence the autonomic nervous system, a feat previously believed to be impossible. In a groundbreaking research study, participants were able to gain control over their nervous system using the Wim Hof method to combat experimental endotoxemia—a technique employed by researchers to induce inflammatory responses. This study shed light on the effects of the Wim Hof method on pain perception, surpassing its impact on the inflammatory response alone. The breathing exercise, characterized by vigorous hyperventilation and prolonged breath retention, resulted in an increase in the electrical pain threshold during and after the exercise. This suggests that the breathing exercise reduced pain perception. However, the authors acknowledge the study's limitation to male participants and highlight the need for further research to ascertain whether these effects translate into clinical benefits, particularly for those with autoimmune diseases.
Until science catches up with the inherent truth, I find solace in sharing my tale of healing Crohn's disease through mindfulness and breathing. These practices require minimal time investment, yet each minute devoted to them yields exponential positive effects in life. If you're eager to embark on this transformative journey, I highly recommend starting with this illuminating YouTube video where Wim eloquently elucidates the power of breath. Then, immerse yourself in the practice by engaging in five rounds of his profound breathing technique using this YouTube video. If you feel compelled, I encourage you to share your own experiences and insights by leaving a comment below. Together, let us continue to explore the transformative power of breath and mindfulness in our lives.