The Surprising Truth About How 90% of Happiness Is Generated In the Body
Serotonin is our "happy hormone" but it lives in an unusual place. Discover where it is and how it can be worked with during daily life
Serotonin plays a key role in major body functions such as mood regulation, sleep, digestion, wound healing, bone health, and our desire to have sex. So, it’s kind of a big deal.
Although it’s most commonly known as being a brain neurotransmitter, it is estimated that 90% is made in the digestive tract or gut lining.
That’s because it’s made from an essential amino acid called tryptophan which is one of the amino acids that can’t be made by the body. We have to source it from food.
So, diet is clearly important. As are stress levels.
“In fact, altered levels of this peripheral serotonin have been linked to diseases such as irritable bowel syndrome, cardiovascular disease, and osteoporosis.” — Caltech Education
Many specialists have even linked the recent decline in mental health (in particular depression, insomnia, ADHD, and anxiety) to processed foods that lack sufficient nutrients to produce serotonin.
And seeing how serotonin is produced in the body, there is legitimacy to their claim(s).
So, what can we do in daily life?
Luckily, it’s quite easy.
Eat healthy food
Get plenty of sunlight - especially in the morning
Exercise regularly
Stay hydrated
Do the things that make you happy
Be around people that inspire you
There’s one more thing too (and it’s my favourite)
Breathing.
Food alone doesn’t create energy, it needs oxygen and carbon dioxide to break it down.
Oxygen does this by combining forces with glucose in the mitochondria (made from food) and together they create ATP energy. This energy powers most of the major functions in the body including digestion and moving our arms and legs.
Not only that but there are billions and billions of nerves that run from the brain to the gut via the lungs and diaphragm, including the biggest nerve in the body: the vagus nerve.
So, as the diaphragm moves up and down like a pump, the heart, brain, nervous system, and digestive system move in accordance with its movement because they follow the same rhythm.
If it’s fast and erratic, they will become tense and alert. If it’s smooth and steady, they will become calm and relaxed.
This phenomenon is subtle from breath to breath but it has a tremendous impact on our physical and mental health if it’s sustained over time.
Posture is also important. Slouching restricts the diaphragm’s full range of movement, for example, so even though the breath will breathe automatically, its effectiveness changes from breath to breath depending on how easily it flows in and out.
Cool fact: 60% of our lung capacity is in the back.
Diaphragmatic breathing helps to expand into that space.
An easy way to know if you’re diaphragmatically breathing is to notice how much your belly expands out in front of you when you breathe. If it fills up like a balloon, you’re diaphragmatically breathing. If it doesn’t, you’re more likely breathing into the upper chest/throat area.
Breathing Exercise
This breath gets the diaphragm moving like no other and as you know a healthy diaphragm is a sure sign of good health.
It’s also great for activating the digestive system, releasing serotonin, increasing blood circulation, and massaging internal organs. It’s a win-win from all angles.
I personally love doing this one in the morning before breakfast as it gets me ready for the day. But find your way with it. (Just be sure to do it on an empty stomach.)
The Silent Pump
Sit comfortably with your back straight
Breathe in deeply through your nose
Exhale deeply through your nose or mouth and then hold your breath out
Begin to pump your diaphragm 15x while you hold your breath
When you’re done, inhale deeply through your nose
Exhale and repeat
Continue up to 10x
Once established and if comfortable, try pumping your diaphragm 20 or 30x instead. This will really get things moving.
Closing thoughts
Although we are made up of the foods that we eat, we’re also composed of the breaths that we breathe and the thoughts that we think.
So, as James Clear so wonderfully said:
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
That all starts with your next breath.
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