Simple breathing exercises have long been credited with reducing stress and anxiety. But some research suggests that implementing breathwork into one’s daily routine may also reduce the risk of developing Alzheimer’s disease.
A study published in Scientific Reports found that adults of all ages can reduce their blood levels of amyloid-beta peptides through daily breathing exercises. Increased levels of certain amyloid-beta peptides in the blood can be a signal of Alzheimer’s disease and dementia.
The study authors wanted to know whether heart rate variability influenced by controlled breathing could affect the amount ofamyloid-beta peptides in the blood..
One hundred and eight participants were asked to perform breathing exercises for 20 to 40 minutes a day, for four weeks. Half of the participants were told to think of calming scenarios, such as relaxing on a beach. The other half were instructed to pace their breathing to the rhythm of a pacer, which was displayed on a computer screen. The goal was to increase the heart rate fluctuations caused by breathing. Blood tests were performed before starting the breathing exercises and again after four weeks.
The participants were put into two age groups, one 18 to 30, and the other 55 to 80. Despite the wide difference in ages, all participants experienced similar effects of the breathing exercises on their amyloid-beta peptide levels.
The study participants who paced their breathing using the rising and falling indicator on the computer screen had decreased levels of amyloid-beta peptides in their blood. The participants who thought peaceful thoughts experienced a higher level of amyloid-beta peptide than the paced breathing group. However, both groups experienced overall lower levels of amyloid-beta peptide compared to when they started.
The study did not assess how long the effects would last or if the results would be sustained or even improved through months of practicing the breathing exercises. It is also unclear if there is a certain level of amyloid-beta peptides to aim for that would provide an ideal preventative threshold for Alzheimer’s. Still, the study yielded promising results for the future of Alzheimer’s disease prevention.
A subsequent study published in Psychophysiology looked at two groups that did a mindfulness practice, one group that incorporated slow breathing exercises into their practice and another that didn’t. After one week, the group with slow breathing incorporated had decreased plasma amyloid beta levels, while the other group had higher levels than when they started.
What Are Amyloid-Beta Peptides?
Amyloid-beta peptides are proteins present in numerous tissues within the body, particularly neuron synapses inside the brain. Amyloid-beta peptides are a normal product of cellular metabolism and are primarily responsible for regulating the formation and repair of synapses, neuron transport, and iron export.
Amyloid-beta peptides are the primary components of amyloid plaques, formations that affect brain cell signals and often result in destruction of brain tissue. When amyloid-beta peptides are produced in excess, these plaques can accumulate rapidly within the brain, inhibiting cognition, memory, and setting the stage for Alzheimer’s.
In healthy adults who show no signs of amyloid-beta peptide buildup in the brain, increased levels of amyloid-beta peptides in the bloodstream may indicate a higher risk of Alzheimer’s development in the future.
How Breathing Exercises Affect Amyloid-Beta Peptide Levels
Biofeedback, the breathign exercises used in the studies, teaches people how to control certain bodily functions that are usually automatic, such as heart rate and breathing. Biofeedback training is considered safe and does not cause side effects.
Breathing has a direct influence on heart rate variability. When we inhale, our heartbeat increases and when we exhale, our heartbeat decreases. Heart rate variability is controlled by the vagus nerve and indicates proper function of the parasympathetic nervous system, which is responsible for resting and digesting.
Breathing is known to affect heart rate, which in turn influences the parasympathetic nervous system and the way the brain produces and clears peptide proteins.
Controlled breathing creates larger heart rate oscillations, allowing the parasympathetic nervous system to clear amyloid-beta peptides more efficiently. The breathing exercises conducted during the studies had a noticeable effect on the participants’ heart rates. At the same time, there was a drop in levels of amyloid-beta peptides in the participants’ bloodstream.
The study findings suggest that integrating biofeedback practices earlier in life has the potential to ward off late-life diseases. However, the study has limitations, such as studying the affect that lower amyloid-beta peptides in the blood had on the brain.
How Aging Affects Amyloid-Beta Peptide Levels
The body requires balance between both the sympathetic and parasympathetic nervous systems in order to function at an optimal level. When we are young, our bodies tend to transition quite seamlessly between the two systems. But as we get older, our easy access to the parasympathetic nervous system decreases and our heart rate variability drops, sometimes by as much as 80 percent. This leads to increased production and decreased clearance of amyloid-beta peptides within the body.
The surplus amyloid-beta peptides build up in the brain, forming plaques that cause damage to the brain tissue. Prior research has determined that the presence of excess amyloid-beta peptides increases the likelihood of Alzheimer’s disease occurrence, especially in older adults.
