Memory and Breathing: How Does the Air You Inhale Affect What You Remember?
Have you ever felt that you remember something better when you breathe deeply? The relationship between breathing and memory is not just a feeling; science has shown that a real link exists between the two. Recent research has revealed that the way we breathe can directly affect the way we store and retrieve information. But how does this happen?
What is memory and how does it work?
Memory is the brain’s ability to store, process, and retrieve information. It is like a huge archive where we keep experiences, knowledge, and skills. There are different types of memory:
- Sensory memory: Retains information for a very short time, like a sound or a fleeting image.
- Short-term memory: Stores data for a few seconds or minutes, like remembering a phone number momentarily.
- Long-term memory: Allows memories to be stored for days, years, or a lifetime.
Memory is closely linked to the hippocampus, a brain structure that acts as an organizer of information. This is where breathing plays a key role.
What does science say about breathing and memory?
A 2016 study led by Cristina Zelano and her team at Northwestern University found that breathing rhythm influences memory and decision-making. In their experiment, participants remembered images and words better when they saw them while inhaling, compared to when they exhaled. This suggests that inhalation boosts brain activity in regions related to memory.
A year later, in 2017, additional research from New York University and studies published in the journal Science explained why this happens. They found that during a deep, complete inhalation, hippocampal neurons synchronize and generate gamma waves, which are associated with concentration, self-awareness, and creativity. This process helps consolidate memories more efficiently.
How can you use breathing to improve your memory?
The good news is that we can train our breathing to optimize memory. Here are some strategies you can try:
- Try diaphragmatic breathing: Inhale deeply through your nose, drawing the air down to your abdomen, and exhale slowly. This can help improve your concentration and information retention.
- Take breathing breaks while studying: Before memorizing something, take a series of deep breaths to activate your hippocampus.
- Sync your breathing with your attention: Try to inhale deeply while reading or studying key information, to promote retention.
- Practice mindfulness or meditation: Both techniques use controlled breathing to improve memory and reduce stress.
Final challenge
Now that you know the connection between breathing and memory, here’s a challenge: for one week, before studying or learning something new, spend two minutes breathing deeply. Then reflect: do you feel like you remember the information better? Share your experience with a friend or write about it.
References
- Zelano, C., et al. (2016). «Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function.» The Journal of Neuroscience, 36(49), 12448-12467.
- Herrero, J. L., et al. (2017). «Breathing above the brain stem: volitional control and attentional modulation in humans.» Science, 355(6332), 1242-1245.
- Fell, J., & Axmacher, N. (2011). «The role of phase synchronization in memory processes.» Nature Reviews Neuroscience, 12(2), 105-118.