New research indicates that slow, controlled breathing exercises may help protect against Alzheimer's disease. Researchers measured biomarkers in blood plasma associated with a higher risk of developing Alzheimer's, particularly amyloid beta 40 and 42.
These results provide novel data supporting a causal role of autonomic activity in modulating plasma AD-related biomarkers. —Scientific Reports
Why it matters
Regular practice of deliberate, slow-paced breathing is easy to learn, not time-consuming, and could benefit most adults.
We don't yet know what dose is optimal. But it probably doesn't have to be every day – my guess at this point is that doing 20 minutes 4-5 times per week would have benefits. —Dr. Mara Mather.
A closer look
- Half the 108 participants were told to bring themselves to a calm place by imagining a serene scene, listening to relaxing sounds, and closing their eyes.
- The other group followed a breathing exercise on a computer screen. Participants in this group
- Inhaled slowly to a count of five, concentrating on expanding their lungs
- Exhaled at the same pace, a count of five.
- Both groups practiced the technique twice daily, for 20 to 40 minutes per session, for five weeks.
- Researchers took blood samples of participants after four weeks of practice.
Unexpected results
Co-author Mara Mather, gerontology, psychology, and biomedical engineering professor at the University of Southern California, said the results were “surprising.”
- The breathing exercises aimed at increasing heart rate variability decreased levels of amyloid beta 40 and 42.
- The mindfulness exercises, which decreased heart rate variability, increased levels of amyloid beta 40 and 42.
Mather and her team didn’t expect the levels of amyloid beta to be lowered as dramatically.
Notable: The benefits of lower amyloid beta weren’t limited to older adults who might have been more susceptible to higher levels of amyloid beta.
The effects were significant in both younger and older adults. —Dr. Mather.
The scoop on HRV
The key ingredient of this research is how each exercise affected heart rate variability (HRV) or the amount of fluctuation between heartbeats.
- Heart rate variability is a good thing.
- Counterintuitively, more HRV, a less steady pattern, is healthier, showing the body’s ability to adapt. (The slow-breathing protocol increased HRV.)
- HRV indicates overall health and various conditions (depression, chronic stress).
The takeaway
Slow, deliberate breathing may create similar benefits of deep sleep, which might play a role in clearing neurotoxins from the brain and nervous system. The accumulation of neurotoxic waste products may contribute to the onset of Alzheimer’s.
It’s unclear how it works, but practicing intentional, slow breathing could benefit most people.
