Rewiring the Human Nervous System: Adapting to a High-Voltage World

Rewiring the Nervous System: Ancient Practices for Modern Resilience

The human nervous system can be likened to an electrical system designed for specific voltage and amperage. Traditionally, it is assumed that most individuals are wired for 110 volts and 15 amps. However, contemporary society necessitates functioning at 220 volts and 30 amps, far exceeding the capacity originally intended by our biology. This increased “voltage” manifests as chronic stress, anxiety, burnout, and various physical ailments.

Nevertheless, just as an electrical system can be rewired to handle greater loads, the human nervous system can also be trained to adapt. Ancient practices such as martial arts, qigong, Dao Yin (Taoist yoga), yoga, and breathwork serve as effective interventions. These time-tested methods bridge the gap between the body’s inherent capabilities and the demands of modern life, enabling the nervous system to withstand higher levels of stress without succumbing to being overwhelmed.

The Role of Stance Training and Controlled Stress

With over 45 years of experience in martial arts, qigong, Dao Yin, and yoga, it has been observed that certain methods can effectively enhance the nervous system. One such method is stance training, which involves holding postures for specific durations while integrating breath control.

For beginners, basic stances are introduced in succession, initially without prolonged holds. As they progress, duration gradually increases. Once students can hold each stance for 30 seconds, controlled breathing is incorporated, typically three breaths per 30 seconds. With consistent practice, the duration is extended to one-minute holds, adjusting breath cycles to around four to six respirations per minute.

This approach serves multiple purposes. On a physical level, it strengthens the legs, core, and other stabilizing muscles. On a neurological level, it encourages the nervous system to adapt to discomfort, fostering resilience, endurance, and focus. On an energetic level, it stimulates the body’s internal pathways, potentially leading to enhanced vitality and internal balance.

The Science Behind the Training: The Anterior Midcingulate Cortex (aMCC)

While these practices have been in use for centuries, contemporary neuroscience provides insight into their effectiveness. A critical region of the brain implicated in resilience is the anterior midcingulate cortex (aMCC).

The aMCC is responsible for effortful control, emotional regulation, and persistence in the face of challenges. Research indicates that engaging in controlled stress, such as maintaining difficult stances, regulating breath, or training under discomfort, strengthens and enlarges the aMCC. Consequently, individuals who practice these methods may enhance their ability to manage stress more effectively, increase mental toughness, and maintain composure under pressure.

In essence, deliberate training can augment our capacity to handle life’s challenges, analogous to how lifting heavier weights strengthens muscles. This concept is consistent with the principle of progressive overload, which is well-established in strength training and equally applicable to the nervous system and mental resilience.

“Burning the Chong Mai” – The Energetic Dimension

Beyond the physical and neurological aspects, these practices have deep roots in Taoist and Traditional Chinese Medicine (TCM). An important concept in energetic cultivation is “burning the Chong Mai.”

The Chong Mai (penetrating or thrusting Vessel) is one of the eight extraordinary meridians in TCM. It serves as a primary channel for deep energy reserves, influencing the body’s overall energy flow. When stance work and controlled breathing are practiced regularly, this meridian can be activated, which may allow for greater energy circulation through the other seven extraordinary vessels and the twelve main meridians.

This process can be compared to upgrading a power grid. By increasing the capacity of the Chong Mai, the entire energetic system can become more efficient, stable, and resilient. This observation might explain why long-term practitioners of qigong, Dao Yin, and martial arts often report higher energy levels, improved focus, and a significant sense of internal strength.

Resilience Through Discomfort: The Path to Transformation

The old adage “That which does not kill us makes us stronger” perfectly encapsulates the philosophy behind these training methods. Rather than avoiding stress, we use it as a tool for growth.

Physically, stance training builds strength, endurance, and structural integrity.
Mentally, breath control and effortful posture-holding train the nervous system to remain calm under pressure.
Neurologically, the aMCC adapts and strengthens, improving stress management and persistence.
Energetically, activating the Chong Mai and meridian system enhances internal power and resilience.

Instead of being overwhelmed by modern life’s “220 volts,” we can upgrade our own internal wiring, ensuring that we remain grounded, adaptive, and powerful in an ever-changing world.

For those seeking true strength, not just physically, but mentally and spiritually- these ancient methods offer a proven path to transformation. The keys are consistency, patience, and a willingness to embrace discomfort as a gateway to resilience.

I look forward to further sharing more of my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through building a healthier population.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

The Physiology of Breathing: Muscle Functions and Their Impact on Well-Being

The Mechanics of Breathing: An In-Depth Look at Respiratory Muscles

Breathing involves various muscles throughout the body, working together to facilitate the intake of oxygen and the expulsion of carbon dioxide. This process is orchestrated by different muscle groups that support both relaxed respiration and the increased demands of exercise or stress. This article examines the primary and accessory muscles involved in breathing, including the diaphragm, neck, and chest muscles, and analyzes their contribution to respiratory efficiency and posture.

Primary Muscles of Respiration

The diaphragm plays a crucial role in respiration, accounting for approximately 75% of the effort during relaxed or “tidal” breathing. Situated below the lungs and above the abdominal cavity, this dome-shaped muscle contracts and flattens downward with each inhalation, creating negative pressure within the thoracic cavity and allowing air to enter the lungs. Upon exhalation, the diaphragm relaxes and returns to its dome shape, gently pushing air out as the lungs recoil. Efficient diaphragmatic function is essential for relaxed breathing and overall respiratory health, particularly when breathing through the nose.

The intercostal muscles work in conjunction with the diaphragm to expand and contract the rib cage, supporting respiration. Located between the ribs, these muscles are divided into two groups:

External intercostals, which are primarily active during inhalation, lift the rib cage up and outward, expanding the chest cavity and allowing more air into the lungs.
Internal intercostals, which are mainly involved during forced exhalation, pull the rib cage down and inward, compressing the chest to expel air forcefully.

Together, the diaphragm and intercostals comprise the primary muscles of breathing, efficiently managing inhalation and exhalation during quiet respiration without requiring assistance from other muscles. The costovertebral joints and sternocostal joints are important for respiration by enabling the movement of the rib cage during breathing.

Costovertebral Joints: These are the articulations between the ribs and the thoracic vertebrae. Each rib connects to the vertebral column at two points—the costovertebral joint (where the rib meets the vertebral body) and the costotransverse joint (where the rib meets the transverse process of the vertebra). These joints allow the ribs to move in a pump-handle (expanding the chest upward) and bucket-handle (widening the chest laterally) motion, which increases the volume of the thoracic cavity during inhalation.

Sternocostal Joints: These are the connections between the ribs and the sternum. The first rib forms a direct synchondrosis (cartilaginous joint) with the sternum, while ribs 2–7 have synovial joints that allow for slight gliding movements. These joints enable the sternum to elevate and expand along with rib movement, assisting in lung expansion.

Together, these joints provide flexibility and stability to the rib cage, supporting efficient breathing by accommodating the expansion and contraction required for proper lung function. Issues or stiffness in these joints can restrict breathing efficiency and contribute to postural problems.

The Role of Accessory Muscles in Breathing

During labored breathing, such as physical exertion, illness, or stress, additional muscles assist the diaphragm and intercostals in expanding and contracting the rib cage and chest. These accessory muscles of respiration include:

Sternocleidomastoid (SCM) and scalene muscles in the neck are particularly important accessory muscles. The SCM connects the base of the skull to the sternum and clavicle, helping lift the sternum and clavicle during inhalation to expand the upper chest. Similarly, the scalenes (anterior, middle, and posterior) attach from the cervical vertebrae to the first two ribs, assisting in lifting the upper chest and creating additional space in the lungs. During high-effort breathing, these muscles help maximize airflow but can lead to neck tension if overused, especially in those with shallow breathing patterns.

The pectoralis minor, located beneath the larger pectoralis major in the upper chest, attaches from the ribs to the scapula (shoulder blade). During forced inhalation, it helps lift the upper ribs, expanding the chest cavity.

The serratus anterior also supports respiration, particularly during heavy breathing. Attached to the ribs and scapula, it stabilizes the upper chest, allowing greater lung expansion. While effective in aiding respiration, overuse of the pectoralis minor and serratus anterior can cause tightness in the chest and shoulders, contributing to poor posture and reduced respiratory efficiency.

Other accessory muscles include the levator scapulae and upper trapezius, which elevate and stabilize the shoulders and engage in upper chest breathing in response to stress or poor posture. Although not intended specifically for breathing, these muscles often become involved when the diaphragm is not fully engaged, potentially leading to chronic tension in the neck and upper back.

The Role of Abdominal Muscles and Core Stabilizers

The abdominal muscles, including the rectus abdominis, transversus abdominis, and obliques, play essential roles in forceful exhalation by increasing abdominal pressure and pushing the diaphragm up, expelling air during activities such as coughing, singing, or exercising. While these muscles do not contribute to inhalation during quiet breathing, strong abdominal muscles support core stability and posture, indirectly promoting efficient diaphragm function.

Smaller, deeper muscles like the multifidus and deep cervical flexors support posture and spinal alignment, ensuring that the rib cage can expand without restriction. These muscles indirectly contribute to breathing by maintaining good posture, reducing unnecessary tension, and keeping the airway open.

Implications of Respiratory Muscle Engagement on Health and Posture

Efficient breathing relies on primary respiratory muscles, with the diaphragm and intercostals as key players. When these muscles are effectively engaged, the body maintains a relaxed, steady respiratory rhythm, promoting effective oxygenation and minimizing muscle tension in the neck and shoulders. Nasal breathing encourages diaphragmatic engagement, stimulating the parasympathetic nervous system and promoting relaxation.

However, many individuals develop shallow, chest-driven breathing patterns due to stress, poor posture, or habits like mouth breathing, which lead to over-reliance on accessory muscles and result in chronic neck, shoulder, and upper chest tension. Shallow breathing also activates the sympathetic nervous system, exacerbating stress and creating a cycle of inefficient respiration and muscular strain.

The Influence of Breath-Centered Movement Practices

Exercise methods like yoga, tai chi, qigong, and martial arts use breathing techniques to optimize respiration and lung function. They focus on deep diaphragmatic breathing paired with slow, controlled movements, such as torso twists, to stretch the intercostal and oblique muscles, expand lung capacity, and fully engage the diaphragm. Practitioners often report increased energy or transformation, with physiological benefits including optimized oxygen intake, reduced tension, and improved respiratory efficiency. These practices promote nasal breathing, effective diaphragm engagement, and a balanced autonomic nervous system, leading to better respiratory health and less stress.

Conclusion

Breathing is supported by a complex system of muscles, with the diaphragm and intercostals playing primary roles in quiet, relaxed breathing, while accessory muscles like the SCM, scalenes, and pectoralis minor assist during times of physical exertion or respiratory distress. Maintaining balanced breathing patterns focused on diaphragmatic and nasal breathing minimizes tension in the neck, shoulders, and chest, promoting relaxation and better oxygenation. Understanding and nurturing this system can enhance respiratory health, reduce muscle tension, and improve overall well-being.

I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Announcing a Powerful Collaboration for Inner and Outer Transformation

After decades of study, practice, and teaching, I’ve come to a simple but powerful truth: personal transformation is possible. through committed effort, self-reflection, and time-proven methods that honor both the body and the spirit.

For over 40 years, I’ve dedicated my life to exploring and sharing the profound wisdom of holistic health, qigong, tai chi, martial arts, and traditional Eastern systems of healing and self-realization. These practices were once dismissed as esoteric or somewhat “out there,” but have never been more relevant. In a culture dominated by distraction, disconnection, and stress, they offer a lifeline back to balance, clarity, strength, and peace.

Today, I’m excited to share something new. A step forward in expanding the reach of this message.

I’m partnering with Nic Peterson (https:/www.nicpeterson.com/) a respected lineage holder of the Gray Wolf Clan, whose commitment to mastery, stewardship, and the preservation of traditional wisdom deeply aligns with my own. Nic recently wrote a powerful foreword for a private-label edition of one of my foundational works, newly titled Internal Alchemy: The Gray Wolf Guide to Body, Mind, and Consciousness. His contribution reflects the values we both hold dear of humility in teaching, discipline in practice, and the profound responsibility that comes with authentic knowledge.

We come from a warrior–scholar–sage tradition. Our masters are healers and fighters, philosophers and practitioners. They are as capable of restoring life as they are of taking it. Many other masters and grandmasters, though unnamed, have left their mark here too. That’s the nature of a true lineage: the teachings carry many hands, many voices.

Internal Alchemy is not a light read. It is a manual that is quite dense, and a deliberate reference that can (and should) be returned to time and again. Each page could be unpacked over days of study. It’s not meant to be skimmed; it’s meant to be integrated.

Alongside Nic, I am also honored to acknowledge the contributions of two remarkable individuals:

Michael Leone, my friend, peer, and sometimes teacher, a doctor of Chinese medicine, and a true warrior-scholar-sage, has been the wellspring of much of the knowledge this book is built upon. His insight into internal energetics, martial arts, and the healing systems of the East has deeply shaped my own understanding and practice. His teachings live within every page of Internal Alchemy, and his guidance continues to inform and inspire everything I share. Michael can be reached at: https://zenwellness.com/

Jason Campbell, a highly recognized teacher, musician, and meditation guide, adds a profound layer to this collaboration. His work bridges the gap between ancient practices and modern lives, using sound, rhythm, and stillness to create doorways into deeper awareness. His presence in this effort expands our ability to reach those seeking peace not just in body and mind, but also in spirit and daily life. Jason’s works can be found at: https://www.jasoncampbellmusic.com/

Together, we represent a community of practitioners who believe that ancient knowledge must be preserved, respected, and made relevant in the modern age. Our collaboration is a commitment to serving the global community of seekers who value depth over trends, practice over theory, and legacy over ego.

Internal Alchemy is more than a book. It’s a living transmission of teachings designed to support your path toward self-mastery and inner freedom. Whether you are a beginner or a lifelong practitioner, we invite you to join us on this journey.

If you feel the call to the mountain, to the stillness, to something deeper within, you’re already on the path.

To learning, growing, and giving back.

Jim Moltzan
Author, Educator, Practitioner

Please contact me if you, your business, organization, or group, might be interested in hosting me to speak on a wide spectrum of topics relative to better health, fitness, and well-being.

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Fascia and Energy Flow: Unlocking the Link Between Myofascial Trains and TCM Meridians

Recent research has found links in form and function between the interactions of the fascial network and acupuncture. Health and fitness researchers have discovered that connective tissue, along with collagen fibers and fibroblasts, wraps around the end of the acupuncture needle when it is rotated in place. These effects have been seen at up to 4cm away from the site of needle insertion. Researchers have surmised that acupuncture energy meridians may follow the intermuscular or intramuscular myofascial lines (Yunshan et al., 2025).

The myofascial meridians do not follow the precise lines of the Chinese energy meridians, which are an energetic connection rather than physical. However, there is some definite overlap. The unrestricted movement, taught in the Chinese internal martial arts, involves the free flow of Qi and aligning the myofascial lines.

The connection between Traditional Chinese Medicine (TCM) meridians and the myofascial trains described in modern anatomy, particularly by Thomas Myers in Anatomy Trains (2016), is a fascinating area of study. This relationship bridges ancient wisdom with contemporary science, offering insights into how energy and structure interact within the human body.

1. Structural Similarities

Meridians in TCM – In TCM, meridians are pathways through which qi (vital energy) flows, connecting organs, tissues, and systems. These pathways follow predictable routes along the body and influence both physical and energetic health.
Myofascial Trains – Myofascial trains, as described by Myers, are continuous lines of fascia and connective tissue that transmit tension, force, and movement throughout the body. Myers identified 12 major myofascial lines, many of which mirror the flow of energy described by TCM meridians.

Overlap: Many of the fascial lines align quite well with the primary TCM meridians:

The Superficial Back Line aligns with the Bladder Meridian running down the back.

The Superficial Front Line aligns the Stomach and Spleen Meridians.

The Lateral Line aligns with the Gallbladder Meridian.

The Deep Front Line aligns with the Kidney and Liver Meridians, especially in the connection between the psoas and diaphragm.

2. Fascia’s High Water Content and Conductivity

Hydrophilic Nature: Fascia is composed primarily of collagen and elastin fibers suspended in a gel-like ground substance known as the extracellular matrix (ECM), which is about 70-80% water. This high water content allows fascia to conduct electrical signals efficiently.
Structured Water and Bioelectricity: Within the fascia, water exists in a structured or “exclusion zone” (EZ) state, where the water molecules align in a crystalline lattice. This structured water behaves like a semiconductor, facilitating the transmission of bioelectric signals, which closely parallels the movement of qi in TCM.
Fascia’s Role – Fascia is highly innervated and acts as a communication network, responding to mechanical, chemical, and energetic stimuli. It conducts bioelectricity, making it a potential medium for the flow of qi.
Piezoelectric Effect – When fascia is stretched or moved, it generates electrical charges through the piezoelectric effect. This phenomenon may correspond to the concept of qi moving through the meridians, providing a scientific basis for the energetic flow described in TCM.

3. Points of Intersection

Acupuncture Points and Fascial Crossroads – Many acupuncture points are located where fascial planes intersect or where fascia connects with nerves, vessels, and muscles. Stimulating these points may influence both the fascia and the flow of energy, restoring balance in structure and energy flow
Trigger Points and Ashi Points – rigger points in fascia often correspond to Ashi points in TCM. This overlap highlights a deep connection between fascial dysfunction and energy stagnation, further supporting the integration of these systems.

4. Dynamic Interplay of Movement and Energy

Tai Chi, Dao Yin and Qigong – Practices like dao yin and qigong manipulate both fascial tension and qi circulation, encouraging smooth flow along these pathways. The slow, mindful stretching and holding in these exercises release fascial restrictions while restoring balance to the meridians.

5. Scientific Validation Growing

Studies using fMRI and infrared thermography have shown that needling acupuncture points activate areas along predictable pathways, which often align with fascial lines.

Research on fascia’s bioelectric properties suggests that it may serve as the “physical” counterpart to the meridian system described in ancient texts. This growing body of evidence bridges the gap between TCM and modern anatomy.

6. Potential Implications

Holistic Therapies

Combining myofascial release with acupressure or acupuncture can enhance therapeutic outcomes by addressing both the structural and energetic dimensions of the body. This integrated approach allows practitioners to work more holistically, benefiting patients on multiple levels.

Blending Ancient and Modern Knowledge

Understanding the correlation between fascia and meridians helps modern therapists—such as osteopaths, physiotherapists, and acupuncturists apply ancient wisdom in a contemporary context. This connection exemplifies how ancient practices anticipated discoveries that Western science is only beginning to explore. In essence, fascia may serve as the physical matrix through which the meridian system operates, blending ancient wisdom with modern anatomy. This connection is a prime example of how ancient practices anticipated discoveries that Western science is just beginning to explore.

Fascia may serve as the physical matrix through which the meridian system operates, blending ancient TCM principles with modern anatomical insights. This evolving understanding highlights the profound interplay between structure and energy, offering a unified perspective on health and healing.

References:

Myers, T. W. (2020). Anatomy trains: Myofascial meridians for manual and movement therapists (4th ed.). Elsevier.

Themes, U. (2016, June 11). Fascia and biomechanical regulation. Basicmedical Key. https://basicmedicalkey.com/fascia-and-biomechanical-regulation/

Yunshan, L., Chengli, X., Peiming, Z., Haocheng, Q., Xudong, L., & Liming, L. (2025). Integrative research on the mechanisms of acupuncture mechanics and interdisciplinary innovation. BioMedical Engineering OnLine, 24(1), 1–24. https://doi.org/10.1186/s12938-025-01357-w

I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:

https://www.youtube.com/c/MindandBodyExercises

Many of my publications can be found on Amazon at:

http://www.Amazon.com/author/jimmoltzan

My holistic health blog is available at:

https://mindandbodyexercises.wordpress.com/

http://www.MindAndBodyExercises.com

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

Why is Spinal Movement Important for CSF Circulation?

The Role of Spinal Movement, CSF Circulation, and Sleep in Brain Detoxification

The brain and spinal cord use a specialized fluid known as cerebrospinal fluid (CSF) to transport nutrients, remove waste, and offer protection. Unlike blood, which the heart actively pumps, CSF circulation relies on movement, respiration, and sleep-related brain activity. Maintaining adequate CSF flow is important for brain health, detoxification, and reducing the risk of neurological conditions such as Alzheimer’s, Parkinson’s, and cognitive decline.

This article examines the enhancement of cerebrospinal fluid circulation and activation of the brain’s glymphatic system, the body’s inherent “brain cleansing” process, through spinal movement, breathwork, and quality sleep.

CSF: The Brain’s Fluid Highway

Cerebrospinal fluid (CSF) is produced by the choroid plexuses within the brain’s ventricles and circulates through the ventricular system before entering the subarachnoid space, which envelops both the brain and spinal cord. This circulation adheres to a defined pathway:

From the Brain to the Spinal Cord – CSF proceeds down the spinal canal, reaching the lumbar cistern near the sacral region.

Return Flow to the Brain – CSF is ultimately reabsorbed into the venous system via arachnoid granulations located in the superior sagittal sinus.

In the absence of a dedicated pump for CSF, its circulation depends on spinal movement, respiratory mechanics, and sleep-related pressure fluctuations.

Spinal Movement and CSF Flow

The spine houses the spinal cord and dural tube, and movement of the spine serves as a natural pump for CSF circulation. Restricted mobility, due to factors such as sedentary lifestyles, poor posture, or aging, can contribute to stagnant CSF flow, which may affect waste clearance from the brain.

Movements That Enhance CSF Circulation

Holistic movement practices such as yoga, qigong, tai chi and BaguaZhang, are particularly effective in promoting CSF flow. Key spinal movements include:

Flexion and Extension (Forward & Backward Bending)
- Cat-Cow Pose (Yoga): Alternating between spinal flexion and extension helps mobilize CSF.
- Spinal Rocking (Qigong): Gentle rocking movements from the pelvis stimulate lumbar and sacral CSF flow.
Rotation and Twisting Movements
- Seated Spinal Twists: Compresses and releases different regions of the spinal column, enhancing CSF dynamics.
- Dragon Whips Its Tail (Tai Chi): A controlled twisting motion that supports fluid movement in the spine.
- BaguaZhang: The whole mind and body martial art practice is based upon the coiling and spiraling of the waist, spine and upper extremities.
Inversions and Gravity-Assisted Flow
- Downward Dog (Yoga): Allows gravity to assist CSF movement back toward the brain.
- Rebounding (Mini-Trampoline Exercise): Rhythmic spinal compression enhances CSF pulsation.

These movements maintain the openness of the spinal canal, alleviate tension within the dura mater, and promote proper cerebrospinal fluid circulation, thereby optimizing the functioning of the brain and nervous system.

The Glymphatic System: Why Sleep is Essential for Brain Detox

One of the most critical aspects of CSF circulation occurs during sleep, when the glymphatic system, the brain’s built-in waste removal process, becomes highly active.

https://commons.wikimedia.org/wiki/File:1317_CFS_Circulation.jpg

Why Does the Glymphatic System Work Best During Sleep?

Brain Cell Shrinkage Increases CSF Flow
- During deep sleep (slow-wave sleep), brain cells shrink by up to 60%, increasing the space between them.
- This expansion allows CSF to flow more freely, flushing out toxic waste, including beta-amyloid plaques, which are linked to Alzheimer’s disease.
Reduced Sympathetic Nervous System Activity
- While awake, the sympathetic nervous system (fight-or-flight mode) restricts CSF flow.
- During deep sleep, the parasympathetic nervous system takes over, allowing CSF to circulate more efficiently.
Slow-Wave Brain Activity Acts as a CSF Pump
- Research shows that slow-wave brain activity (delta waves) coincides with pulses of CSF flow, helping clear waste from the brain.
Melatonin Enhances Glymphatic Function
- The sleep hormone melatonin has been linked to increased glymphatic activity and improved beta-amyloid clearance.

Consequences of Inadequate Sleep on Brain Health

As the glymphatic system becomes fully active only during sleep, insufficient sleep can result in the accumulation of toxins in the brain. This increases the risk of several conditions, including:

Alzheimer’s and Parkinson’s diseases
Cognitive decline and memory impairment
Mental fatigue and reduced clarity of thought

Breathwork and CSF Circulation

Breathing directly influences intracranial and spinal pressure, aiding in the movement of cerebrospinal fluid (CSF). Intentional breathwork practices may support brain detoxification and enhance relaxation, facilitating glymphatic function.

Effective Breathwork Techniques

Diaphragmatic Breathing (Dantien Breathing in Qigong/Tai Chi/BaguaZhang): Deep, slow abdominal breathing creates rhythmic pressure changes that affect CSF flow.

Alternate Nostril Breathing (Pranayama, Yoga): May help regulate intracranial pressure and improve brain function.

Box Breathing (4-4-4-4 pattern): A structured breath cycle that can enhance CSF pulsation and balance the nervous system.

How to Optimize CSF Circulation for Brain Health

To ensure efficient CSF flow, glymphatic activation, and brain detoxification, incorporate the following habits:

✅ Prioritize deep sleep – Aim for 7-9 hours of quality sleep each night.

✅ Move your spine daily – Engage in yoga, qigong, tai chi, BaguaZhang or other spinal exercises to keep CSF circulating.

✅ Sleep on your side – Studies suggest the lateral sleeping position improves glymphatic drainage.

✅ Practice breathwork – Deep breathing techniques help regulate CSF dynamics and nervous system function.

✅ Stay hydrated – Proper hydration supports CSF production and circulation.

In summary, spinal movement, proper breathing, and deep sleep are important for maintaining brain and nervous system health. By incorporating holistic movement practices and optimizing sleep quality, it is possible to enhance CSF circulation, support the glymphatic system, and reduce the risk of neurological disease.

A healthy spine, mindful breath, and restful sleep contribute to a clearer, healthier mind.

Contact me if you’d like a detailed movement and breathwork routine designed to enhance CSF circulation and brain detox.

References:

Xu, Q., Shao, C., Zhang, Y., Zhang, Y., Liu, C., Chen, Y., Wang, X., Chi, Y., Yu, S., & Sui, H. (2021). Head-nodding: a driving force for the circulation of cerebrospinal fluid. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-021-93767-8

Xu, Q., Yu, S., Zheng, N., Yuan, X., Chi, Y., Liu, C., Wang, X., Lin, X., & Sui, H. (2016). Head movement, an important contributor to human cerebrospinal fluid circulation. Scientific Reports, 6(1). https://doi.org/10.1038/srep31787

Wichmann, T. O., Damkier, H. H., & Pedersen, M. (2022). A brief overview of the cerebrospinal fluid system and its implications for brain and spinal cord diseases. Frontiers in Human Neuroscience, 15. https://doi.org/10.3389/fnhum.2021.737217

Yogic breathing affects cerebrospinal fluid dynamics during breathing practice. (n.d.). NCCIH. https://www.nccih.nih.gov/research/research-results/yogic-breathing-affects-cerebrospinal-fluid-dynamics-during-breathing-practice?utm_source=chatgpt.com

Cui, L., Yin, H., Lyu, S., Shen, Q., Wang, Y., Li, X., Li, J., Li, Y., & Zhu, L. (2019). Tai Chi Chuan vs General Aerobic Exercise in Brain Plasticity: A Multimodal MRI Study. Scientific Reports, 9(1). https://doi.org/10.1038/s41598-019-53731-z