Simple breathing exercises have long been associated with stress and anxiety reduction. But new research suggests that implementing breathwork into one’s daily routine may also reduce the risk of developing Alzheimer’s disease.
The study, conducted at the University of Southern California and published in Nature Scientific Reports, concluded that adults of all ages can reduce the levels of amyloid-beta peptides in their bloodstream through daily breathing exercises. Increased levels of amyloid-beta peptides in the blood are a known contributor to Alzheimer’s disease and dementia.
The study began with a few basic questions surrounding beta-amyloid peptide production, its clearance within the body, and why amyloid plaques develop in the brain, particularly in older adults. The researchers specifically wanted to know how the clearance of amyloid-beta peptides could be inhibited or encouraged within the brain and central nervous system.
108 participants were asked to perform breathing exercises for twenty minutes, twice 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 of consistent implementation.
Half of the participants were ages 18–30, while the other half were ages 55–80. Despite the wide difference in ages, all participants experienced similar positive 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, a known contributor to Alzheimer’s disease, 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 researchers determined that these results were due to increased heart rate variability, which was highest in the paced breathing group. This study is the first of its kind to determine that behavioral interventions can directly decrease the amount of amyloid-beta peptides within the blood. So far, breathing exercises are the only behavioral intervention proven to decrease amyloid-beta peptide levels.
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.
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.
Because of their high rates of presence within neurons, amyloid-beta peptides play a crucial role in the development of Alzheimer’s disease. 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 disease development.
In healthy adults who show no signs of amyloid-beta peptide buildup in the brain, increased levels of amyloid-beta peptides in the bloodstream indicate a higher risk of Alzheimer’s development in the future.
Biofeedback, the training used in this study, 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, making it easy to incorporate into daily routines.
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.
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 this study had a noticeable effect on the volunteers’ heart rates. This resulted in a related drop in levels of amyloid-beta peptides in the participants’ bloodstream over a four-week period.
The study findings suggest that integrating biofeedback practices earlier in life has the potential to ward off late-life diseases. Regardless, the research suggests that even older adults can benefit from biofeedback exercises that promote heart rate variability.
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.
5.8 million Americans are living with Alzheimer’s disease and that number is expected to nearly triple by 2060. Approximately 55 million people have dementia worldwide. Alzheimer’s disease is degenerative, has no cure, and causes a significant decrease in memory, speaking ability, and self-care ability. It is an extremely stressful medical condition, for both patients and caregivers alike.
This research indicates that breathwork is an easy, cost-effective way to decrease one’s risk for Alzheimer’s disease without having to worry about side effects or interactions with other medications or treatments.
This study also confirmed that conducting a simple blood test to measure the levels of amyloid-beta peptides within the blood could be an affordable way for healthcare providers to determine a person’s Alzheimer’s risk or even assist in making an Alzheimer’s diagnosis.
More in-depth research is certainly warranted, but this is a promising first step toward understanding impactful methods of Alzheimer’s prevention.