,

One-Second Meditation, Being Breathed, and Why Slow Breathing Works

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 30 sec

I hope the next 18’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Why Slow Breathing Works

“Specifically, as slow and deep breathing is initiated during a contemplative practice, the internal state of being settles into a relaxed state with a slower heart rate. With this slowing of heart rate, a positive feedback loop is initiated: The vagus nerve sends this lowered heart rate information via afferent fibers to the brain, and after it receives these signals that imply safety from the body, the brain then turns off threat arousal activation. Now, parasympathetic activity is dominant over sympathetic activity, initiating a felt sense of peace, safety, and contentment.”

– Crosswell et al. (2024)

Just a terrific “scientific reminder” of why slow breathing works and is a crucial part of most contemplative practices that elicit deep rest 👏

2. The One-Second Meditation

“Concentrate for one second. If, at the end of this time, your mind has wandered off, concentrate for another second, and then another. Nobody ever has to concentrate for more than one second—this one.”

– Alan Watts, Become What You Are

Yep, that’s about as straightforward and low-pressure as it gets. I’ve been adopting this mindset during my practice and it’s been super helpful. If it resonates with you, give it a try and see how you feel 🙏

3. Breathing vs. Meditation, Clothing, and Lighthearted

1. Studying breathing allows me to put my years of scientific training to good use. Practicing meditation teaches me how to forget everything I learn.

2. The breath will outgrow any clothes you try to put on it.

3. There is a reason laughter is called lightheartedness and not lightheadedness.

4. Being Breathed

“One day I noticed that I wasn’t breathing—I was being breathed.”

– Byron Katie

No matter what we call it—God, prana, life force, or simply the autonomic nervous system—it’s pretty remarkable to remember that there is something in us that ensures we’re always “being breathed,” always living 👏

1 Quote

“Everything that slows us down and forces patience, everything that sets us back into the slow circles of nature, is a help.””
— May Sarton

1 Answer

Category: Lungs

Answer: Healthy lungs are typically this color.

…

(Cue the Jeopardy! music.)

…

Question: What is pink?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. if you want to pull up

Wisdom that Inspires Action, Mindfulness, and Humor

The Breathing 411 is mindfully created each week to support your journey. If you find it valuable, consider joining the Breath Learning Center. Members gain access to an ever-growing collection of book summaries, science paper reviews, and insights from the greatest teachers and thinkers, designed to help you find your unique path, connect ideas, help others, laugh, and grow as a Mixed Mindful Artist. It also includes ad-free daily emails, guided practices, and more.

Get Started Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
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Inspiration, Recharging Our Batteries, and How to Float Through Life

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 33 sec

I hope the next 19’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Inspiration from the Environment

“Studies of brainwaves during breathing suggested that the strongest effect of synching up with breathing rate comes on an in-breath. It sounds a bit cheesy, but it’s also true: when we breathe, we are literally taking inspiration from the environment and the subtle clues that it contains.”

– Caroline Williams, Move

How cool is that? Inhaling synchronizes our brainwaves because it’s literally our way of receiving subtle clues from the environment. This means that information coming from breathing gets special attention in the brain…which is why deliberately changing how we breathe can profoundly impact our mental and emotional states 👏

2. Recharging Our Batteries

“A lot of people also run out of energy because they forget to recharge. We need to recharge our batteries by doing retreats or other things that help us to relax, that give us pleasure and make us laugh, because we don’t want to take ourselves too seriously. We all want to lighten up, don’t we?”

– Jetsunma Tenzin Palmo, The Heroic Heart

This applies not only in big ways like retreats, but perhaps even more importantly, in tiny ways—like when we have a few extra minutes to laugh, to breathe, to walk, or read. When we recharge our batteries this way, we’re better able to serve others 🙏.

3. Retreats, Frames, and How to Float Through Life

1. When life is your practice, you’re always on a retreat.

2. Any frame we put around the power of breathing won’t fit.

3. To float through life, treat laughter as your ocean.

4. Don’t Should on Yourself

“How many of us should on ourselves all the time?”

– Don Campbell, Healing Yourself with Your Own Voice

Guilty here. Let’s do our best not to “should on ourselves” this week 😊

1 Quote

“The breath helps you maintain full attention, enabling you to see with greater clarity and accuracy the true nature of all forms: everything that arises passes away.””
— Larry Rosenberg

1 Answer

Category: Lung Forces

Answer: When upright, blood flow is greatest in the lower portions the lungs (up to 5-fold greater) due at least partially to the effect of this ever-present force.

…

(Cue the Jeopardy! music.)

…

Question: What is gravity?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. okay let’s not jump to conclusions

Wisdom that Inspires Action, Mindfulness, and Humor

The Breathing 411 is mindfully created each week to support your journey. If you find it valuable, consider joining the Breath Learning Center. Members gain access to an ever-growing collection of book summaries, science paper reviews, and insights from the greatest teachers and thinkers, designed to help you find your unique path, connect ideas, help others, laugh, and grow as a Mixed Mindful Artist. It also includes ad-free daily emails, guided practices, and more.

Treat yourself to a better life.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
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Intention, 25 Breath Ideas, and Sincere but Never Serious

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 37 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. 25 One-Sentence Breathing Ideas for 2025

1. Don’t take ten breaths; take one breath, ten times.

2. The breath will continue to outgrow any clothing you give it.

3. You will float through life so long as you treat the breath as your ocean.

4. Don’t go around air expecting not to breathe.

Continue reading them all here.

2. Ultimately, It’s Not About Breathing

“We can form an intimate relationship with our breath, our nervous system, and thus understand on a deep level the way our mind works. Ultimately, this is not about simply breathing; it is about finding a deep connection to our inner life.”

- Eddie Stern, Healing Through Breathing

Here is an excellent reminder that breathing isn’t “just breathing.” It’s “about finding a deep connection to our inner life” so we can better understand how our bodies, minds, and souls work 👏

3. This is What Counts

“Before doing anything, we should examine the underlying motivation, because as the Buddha said, “Karma is intention.” It is not so much what we do but why we do it. … This is why when we are undertaking any action it is important for us to see as honestly as possible the underlying intention behind us performing this action of body or speech. … It isn’t just the action performed or words that we speak, but how it is said or done and with what intention. That is what counts.”

– Jetsunma Tenzin Palmo, The Heroic Heart

👏👏👏

4. Sincere But Never Serious

“You must understand that I am not a serious person. I may be sincere, but never serious, because I don’t think the universe is serious. And the trouble comes into the world largely because various beings take themselves seriously, instead of playfully.”

– Alan Watts, Still the Mind

“I may be sincere, but never serious.” That might just be my new life motto. It perfectly captures the paradox of giving life our all while simultaneously laughing at ourselves and approaching it all with humor and playfulness 👏

1 Quote

“When your intentions are clear and strong, the appropriate actions naturally follow.””
— John Yates, Ph.D., and Matthew Immergut, Ph.D.

1 Answer

Category: The Nose

Answer: These are curved, bony structures inside the nose that are covered in mucus and help filter, warm, and humidify incoming air.

…

(Cue the Jeopardy! music.)

…

Question: What are nasal turbinates?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. please don’t take this personally

Wisdom, Summarized for Action

The Breathing 411 is mindfully created each week to support your journey. If you find it valuable, consider joining the Breath Learning Center. Members gain access to an ever-growing collection of book summaries, science paper reviews, and insights from the greatest teachers and thinkers, designed to help you find your unique path, connect ideas, help others, and grow as a Mixed Mindful Artist. It also includes ad-free daily emails, guided practices, and more.

Treat yourself to a better life.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

New Mouth Tape Study, Universal Rhythm, and the Ego Hates This

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Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 44 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. New Study Published on Mouth Taping

“This is the first comprehensive literature review on nocturnal mouth-taping. It aims to ascertain what research is available that evaluates mouth-taping during sleep and to summarize this research. Additionally, it compares these research findings with the most common claims regarding mouth-taping on TikTok.”

– Fangmeyer et al. (2024)

As a fan of mouth-taping, I view this study (published earlier this month) as essential reading. It distinguishes proven benefits from anecdotal claims, offering the first review that coaches and educators can use to provide evidence-based information to those they help.

Read the full thing above, or you can get my summary and 12:40 podcast discussion as a member of the Breath Learning Center. (After you sign up just go to "Science 411s" and it will be the top one.)

2. The Universal Rhythm

“The expansion and contraction of the abdomen, lower abdomen, and chest are parts of the universal rhythm. Everything in the universe has the same rhythm of expansion and contraction just like our breath and body. All of them are rising and falling.”

– Bhante Gunaratana, Mindfulness in Plain English

I have nothing to add but a few of these 👏👏👏

3. Going with the Flow, a Great Force, and Laughter

1. Breath control isn’t always necessary—the art is knowing when to go with the flow, and when to take control.

2. Demonstrations of breathing are small compared with the great force hidden behind them.

3. The best and most therapeutic form of mouth breathing is laughter.

4. The Ego Hates This

“It is also helpful to maintain a sense of humor, as it greatly diffuses anger and humiliation. If we can see the funny side of things then we can laugh. The ego hates to be laughed at; it takes itself very seriously, so it is important to practice not taking ourselves so seriously whenever the opportunity arises.”

– Jetsunma Tenzin Palmo, The Heroic Heart

Here’s our reminder that the ego hates to be laughed at…which means we should do it every chance we get 😊

1 Quote

“In any athletic discipline, the alignment of body and breath is critical. The synchronization of what you are doing with your breathing is the whole art.””
— Alan Watts

1 Answer

Category: High Altitude

Answer: When exposed to low oxygen levels, our bodies produce more of this molecule, which promotes the release of oxygen from the hemoglobin into the tissues.

…

(Cue the Jeopardy! music.)

…

Question: What is 2,3-bisphosphoglycerate (BPG)?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. Is this really all there is to life?

Breathing and Mediation Instructors:

The Breath Learning Center is a mountain of modern science and timeless wisdom. It’s summarized, organized, easy to read, and immediately actionable.

If you want to supply those you help with the best program possible, the wisdom and science in the Learning Center will be invaluable to your practice.

Click here to learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

After 8 Years, How to Be Like Water, and Our Body’s Love Language

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 36 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. That’s It

“If we only practice when all the outer conditions seem nice but not when people are noisy, or when there are problems, or when we are feeling ill, or something adverse comes up, then we don’t know how to practice. We have to learn how to use our life—everything in our life—as our practice. That’s it.”

– Jetsunma Tenzin Palmo, The Heroic Heart

Yep, that truly is it 👏

2. “I’ve Been Helping the Wheat Grow”

“Once upon a time in China, there was a farming family, and they were having dinner. The oldest son came in late, and they asked him, ‘Why are you late for dinner?’

‘Oh,’ he said, ‘I’ve been helping the wheat to grow.’

They came out the next morning and all the wheat was dead. It turned out that the son had pulled each stalk up a little bit, to help it grow.”

– Alan Watts, Still the Mind

Here is a little humor wrapped around a powerful message. As Watts puts it, “The point is that growth always occurs in a being as it does in a plant, and it is perfect at every step.” 👏

3. After 8 Years, Bruce Lee, & Gravity for Your Practice

1. After 8 years of practice, I’ve never been able to watch my breath without changing it. That’s the point. That is the lesson.

2. Laughter is like the Bruce Lee “be like water” of breathing exercises: it flows effortlessly, forms to any situation, and, given enough time, will erode any obstacle in its path.

3. Intention is gravity for your practice.

4. Wholeness and Holiness

“Psychological wholeness and spiritual holiness never exclude the problem from the solution. If it is wholeness, then it is always paradoxical, and holds both the dark and light sides of things.”

– Richard Rohr, Falling Upward

We must accept all of ourselves—even the parts we dislike and want to change—if we are to truly experience wholeness 🙏

1 Quote

“Deep breathing is our nervous system’s love language.””
— Lauren Fogel Mersy, PsyD

1 Answer

Category: Tidal Volume

Answer: This type of breathing, often used in singing, aims to keep your ribs expanded while slowing the ascent of the diaphragm to elongate the breath cycle.

…

(Cue the Jeopardy! music.)

…

Question: What is appoggio breathing?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. I wish I could be nonchalant but…

Breathing and Mediation Instructors:

Check out the Breath Learning Center. It’s a mountain of modern science and timeless wisdom. It’s summarized, organized, easy to read, and immediately actionable.

If you want to supply those you help with the best program possible, the wisdom and science in the Learning Center will be invaluable to your practice.

Click here to learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
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Breath Curious, a Moving Museum, and the Necessary Path

,

Sorry, No Audio This Week

Sorry, I was traveling last week and couldn’t record audio. On the plus side, Thought #3 and the humor in the P.S. link were inspired by this travel 😊. Will be back with audio next week.

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Audio Block
Double-click here to upload or link to a .mp3. Learn more

Reading Time: 1 min 36 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Breath is a Curious Operation

“Breath is a curious operation because it can be experienced as both a voluntary doing and an involuntary happening. You could do a breathing exercise and feel that “I am breathing” in just the same way as you can feel “I am walking.” But on the other hand, you breathe all the time when you’re not thinking about it. And in that way, it’s involuntary. You must breathe. And so it is the faculty attending to which we can realize the unity of the voluntary and involuntary systems.”

– Alan Watts, Still the Mind

That’s the curious power of the breath: We can control it and see that “we are breathing.” At the same time, we can study it and see that, as Eddie Stern tells us, “We are literally being breathed by the atmosphere all through the day, all through our lives.” The insight and control this brings is why breath awareness and breath exercises have been used for millennia for self-realization 👏.

2. Inherent Connectedness

“Breath is a phenomenon common to all living things. A true experiential understanding of the process moves you closer to other living beings. It shows you your inherent connectedness with all of life.”

– Bhante Gunaratana, Mindfulness in Plain English

👏 👏 👏

3. Inner Tourism, A Moving Museum, and Distance

1. Mindfulness is inner tourism.

2. Mindful breathing is a moving museum you can visit anytime.

3. “Laughter is the shortest distance between two people.” -Victor Borge

4. The Necessary Path

“The world mythologies all point to places like Hades, Sheol, hell, purgatory, the realm of the dead. Maybe these are not so much the alternative to heaven as the necessary path to heaven.”

– Richard Rohr, Falling Upward

Are you currently going through any “hells or purgatories” in your life? (Since you’re human, I’d wager there’s a 99.9% chance you are 😊). Maybe these are not “the opposite of heaven” but instead “the necessary path” to discovering it…

1 Quote

“It helps to realize that it’s better to follow the universe than those around you.””
— Rick Rubin

1 Answer

Category: Tidal Volume

Answer: The average amount of air we breathe with each breath is only about this percentage of our total lung capacity.

…

(Cue the Jeopardy! music.)

…

Question: What is 10-15%?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. every time I socialize

Breathing and Mediation Instructors:

Check out the Breath Learning Center. It’s a mountain of modern science and timeless wisdom. It’s summarized, organized, easy to read, and immediately actionable.

If you want to supply those you help with the best program possible, the wisdom and science in the Learning Center will be invaluable to your practice.

Click here to learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Common Breath Currency, 3 of the Best, and an Overlooked Exercise

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 48 sec

I hope the next 22’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The “Common Currency” of Breath, Brain, and Mind

“The synchronization between respiration and slow neural activity is likely key to understanding the brain-physiology relationship. Higher degrees of coupling between respiration and brain activity likely manifest as the inverse of symptoms of panic disorder (e.g., relaxation, greater attention, and more measured thoughts). Slow rhythms thus provide a link and shared feature of respiration, neural, and mental activity serving as their ‘common currency’.”

– From Lung to Brain (2023)

How neat? Speed acts as a “common currency” that the breath, brain, and mind accept. This means when we slow our breathing, the brain and mind accept that as payment and slow down in return. The result is relaxation, better attention, and calmer thoughts 👏

***

P.S. If you love science like this but don’t have time to read all day, let me do it for you 👨‍🏫. In the Breath Learning Center, I provide clear and succinct summaries of significant studies like this one. Sign up today.

2. An Overlooked Breathing Exercise

“We breathe, most importantly, to bring oxygen from the atmosphere into our bodies and to release carbon dioxide in return. Another crucial aspect of the breath, and one that is rarely discussed, is that it gives us our voice. Breathing generates speech, a fundamental element of our experience as human beings.”

– Michael J Stephen, MD, Breath Taking

Here’s an obvious yet often overlooked (for me, at least 😊) reminder that speaking is, at its core, a “breathing exercise.” This means that if we become conscious of what and how we speak, our speech can become an integral part of our practice, providing endless chances to use breathing and mindfulness to support the people we want to be.

3. Three of the Bests

1. The best healing breathing exercise? Laughter.

2. The easiest form of meditation? Laughter.

3. The purest, most universal, and most natural way to mindfulness? Laughter.

4. Move to Be Still

“We need to move to be still, and only from that place of stillness can we move well.”

– Caroline Williams, Move

Here’s a wonderful reminder that movement is critical to our breathing and meditation practices. They are two sides of the same coin: “We need to move to be still, and only from that place of stillness can we move well.” 👏

1 Quote

“We move toward understimulation if we are on the schedule of soul.””
— Richard Rohr

1 Answer

Category: Nasal Breathing Brain

Answer: Nasal breathing, through its direct connection to this brain region, can influence and synchronize rhythms throughout the whole brain.

…

(Cue the Jeopardy! music.)

…

Question: What is the olfactory bulb?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. no more loops

Breathing and Mediation Instructors:

Check out the Breath Learning Center. It’s a mountain of modern science and timeless wisdom. It’s summarized, organized, easy to read, and immediately actionable.

If you want to supply those you help with the best program possible, the wisdom and science in the Learning Center will be invaluable to your practice.

Click here to learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Ten Breaths, the Power of Intention, and a Prescription for a Good Life

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 57 sec

I hope the next 24’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Power of Intention

“Intention plays an important role in each moment of consciousness: it determines the objects of subsequent moments of consciousness. The stronger our intention to attend to a particular object, the more moments of attention will subsequently be focused on that object.”

– The Mind Illuminated

Although this was discussing meditation, it applies perfectly to life in general. When we intend to be good people, or intend to live more joyfully, or intend to be more caring and compassionate, then “more moments of attention will subsequently be focused” on cultivating these qualities, and they’ll gradually become part of who we are 👏

***

P.S. If you’re a breath or meditation coach, this is a powerful tool. Helping people clarify their intentions can motivate them to practice. So, rather than focusing solely on results, you focus on intention, and the outcomes take care of themselves.

2. Helping You Deal with All of Life’s Challenges

“I think that working with the breath can be a very powerful technique to center the mind, to help you work more effectively, to help you deal with all of the challenges that life throws in your way every day, and to really turn your direction away from the material world toward the non-physical world.”

– Andrew Weil, MD, Breathing: The Master Key to Self Healing

Here’s a powerful reminder that the breath can “help you deal with all of the challenges that life throws in your way.”

So, whether it’s through breath awareness or deliberate breath control, make sure you put this power to good use this week 😊

3. Gratitude, 10 Breaths, and Spirit Circulation

1. Gratitude turns an ordinary breath into air candy.

2. Don’t take ten breaths; take one breath, ten times.

3. Our breath moves spirit around like our heart moves blood around.

4. A Prescription for a Good Life

“A well-known physician who has made a specialty of nerve diseases, not getting satisfactory results from the prescription of drugs, tried the experiment of inducing his patients to smile under all circumstances—to compel themselves to laugh whether they felt like it or not. ‘Keep the corners of your mouth turned up,’ is his prescription for those suffering from melancholia. It works like a charm.”

– Orison Swett Marden, The Joys of Living

I’m not sure if there was a doctor who really did this, and I’m not a fan of faking emotions. BUT, I can wholeheartedly get behind a “prescription” to smile and laugh for living a good life 😊

1 Quote

“There is another word for self-discipline. It is patience.””
— Bhante Gunaratana

1 Answer

Category: Breath and Meditation

Answer: Many forms of meditation focus on breath sensations in this part of the nose, also known as the nasal vestibule.

…

(Cue the Jeopardy! music.)

…

Question: What is the inside of the nostrils?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. a rug made of legos

A Better Approach to Breathing

While I love just about everything about breathing and meditation, there’s one thing I feel could use more balance: Specialization.

Specializing to become “the best at this” or “the go-to person for that” certainly has its place and value. But for real-life, complex, messy humans (not speaking from experience or anything 😂), blending and adapting principles from a variety of practices, sciences, and traditions often works best.

This is the art of being a generalist, or what I playfully call being a “Mixed Mindful Artist.”

If you’re looking to build a truly beneficial personal practice or have a broader impact on those you teach, the generalist approach of becoming a mixed mindful artist might resonate with you.

You can learn more about it here.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Whole-Brain Breathing, Nexus Point, and Life is Far Too Important

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 46 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A Nasal Nexus Point

“That point at the tip of the nostril can be viewed as a sort of a window between the inner and outer worlds. It is a nexus point and energy transfer spot where stuff from the outside world moves in and becomes a part of what we call “me,” and where a part of “me” flows forth to merge with the outside world. There are lessons to be learned here about self-identity and how we form it.”

– Bhante Gunaratana, Mindfulness in Plain English

One of those lessons is that we are not separate from the world around us but are (quite literally) connected to it: “We” absorb pieces of “it,” and “it” absorbs pieces of “us.” The breath just reminds us that the boundary between “we” and “it” is somewhat of an illusion 👏

2. Breathing Modulates the Whole Brain

“We, therefore, propose that an individual’s respiratory rhythm serves a fundamental, intrinsic role that modulates the topography and dynamics of the whole brain. Going beyond respiration-brain coupling, this opens the door for the application of respiration as a therapeutic technique in mental disorders.”

– Neuroscience Bulletin (2023)

Our breathing might serve “a fundamental, intrinsic role that modulates the topography and dynamics of the whole brain.” How cool is that?

If you’d like to learn more, we have a new Science 411 on this paper in the Learning Center. Get access to it, plus the largest hub of science and wisdom on the contemplative arts, all for as little as $5.

3. Three Random Breathing Thoughts

1. Slow breathing is air appreciation. Fast breathing is air intoxication. And breath holding is air imagination.

2. Breathing is more an expression of our life force than merely our connection to it.

3. With time, breath awareness naturally becomes gratitude for living.

4. Life is Far Too Important

“Life is far too important to be taken seriously.”

– Attributed to Oscar Wilde

Or if you prefer this version from Eckhart Tolle: “Life is not as serious as the mind makes it out to be.” Both are perfect reminders to smile and laugh at ourselves often this week 😊

1 Quote

“Life itself is always in movement, so aligning with our life force means that we must always look for the flow within us.””
— Gladys McGarey, MD

1 Answer

Category: Breathing and Pressure

Answer: Pursed-lips and ujjayi breathing both likely lead to a slight increase in this (clinically abbreviated PEEP), which may help keep the airways open during exhalation.

…

(Cue the Jeopardy! music.)

…

Question: What is positive end-expiratory pressure?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. Basic human needs:

The Generalist Approach

While I love just about everything about breathing and meditation, there’s one thing I feel could use more balance: Specialization.

Specializing to become “the best at this” or “the go-to person for that” certainly has its place and value. But for real-life, complex, messy humans (not speaking from experience or anything 😂), blending and adapting principles from a variety of practices, sciences, and traditions often works best.

This is the art of being a generalist, or what I playfully call being a “Mixed Mindful Artist.”

If you’re looking to build a truly beneficial personal practice or have a broader impact on those you teach, the generalist approach of becoming a mixed mindful artist might resonate with you.

You can learn more about it here.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

A Mini Life, Breath-Brain, and Helping Everyone Else Relax

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Audio Block
Double-click here to upload or link to a .mp3. Learn more

Reading Time: 1 min 32 sec

I hope the next 19’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A Miniature Model of Life

“When we truly observe the breath, we are automatically placed in the present. We are pulled out of the morass of mental images and into a bare experience of the here and now. In this sense, breath is a living slice of reality. A mindful observation of such a miniature model of life itself leads to insights that are broadly applicable to the rest of our experience.”

– Bhante Gunaratana, Mindfulness in Plain English

Yep, that sums it up perfectly. I have nothing else to add but several of these 👏👏👏

2. Breath-Brain: Entire Fields are Dedicated to This

“The brain’s metabolic-energetic coupling to respiration is at odds with how neuroscientists methodologically treat respiration. Respiration-related neural activity is typically considered noise, and entire fields are dedicated to stripping it from brain data.”

– Neuroscience Bulletin (2023)

The breath’s influence on the brain is so pervasive that “entire fields are dedicated to stripping it from brain data.” How crazy is that? 🤯

It’s a powerful reminder that, although we often talk about the breath’s impact on the nervous system, its effects on the brain may be the most profound (yet least appreciated) of all…

3. Three Random Breathing Thoughts

1. Shining your attention on your breath is like a dimmer switch: even if it’s not all the way up, it will still help you see better.

2. Scientific studies of breathing are timely and indispensable; personal experience with the breath is timeless and irreplaceable.

3. Equanimity is when the breather realizes they are the breath.

4. Few Persons Realize

“Few persons realize that health actually varies according to the amount of laughter.”

– James J. Walsh, MD, PhD

Here is our weekly reminder to laugh. It is, after all, the best “breathing exercise” around… 😊

1 Quote

“Pressure is contagious, but so is good will. Just one person slowing down, one person not putting others under pressure, helps everyone else to relax too.””
— Eknath Easwaran

1 Answer

Category: Breath Connection

Answer: Breathing influences this organ over a wide set of frequencies, ranging from as slow as 0.01 Hz to as high as 80 Hz.

…

(Cue the Jeopardy! music.)

…

Question: What is the brain?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. like I get it

Reminder: A Good New Year Begins Now

Like a good inhale starts with a full exhale, or a good morning starts the night before, a good 2025 begins with how we end this year. So, if you want to start 2025 off strong, consider ending this year by becoming a Mixed Mindful Artist. You can do that by joining the Breath Learning Center. I’ve made it accessible, with options starting at just $5, because I believe the mixed mindful arts should be available to all who seek them. I hope you’ll join us!

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Learning to Live, 3 Random Thoughts, and Going on an Internal Jog

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 33 sec

I hope the next 19’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Learning to Live

“In the practice of meditation you become sensitive to the actual experience of living, to how things actually feel. You do not sit around developing sublime thoughts about living. You live…meditation, more than anything else, is learning to live.”

– Bhante Gunaratana, Mindfulness in Plain English

Here’s a wonderful reminder that meditation—and all our other contemplative practices—are not a means of escaping life. They are actually a way of learning to live, a way of becoming more “sensitive to the actual experience of living.” 👏

2. Nasal Stimulation and Altered Consciousness

“The NS [nasal stimulation] elicited an altered perception of the self and of the flowing of time, a high degree of inwardly-directed attention together with a diminished ability of controlling their own thoughts, which led to a general perception of being in an altered state of consciousness.”

- Nature Sci Rep (2018)

I shared about this study about a month ago, but I recently made a post explaining its fascinating results that I thought you might enjoy. Check it out on HHPF.

3. Three Random Breathing Thoughts

1. Breathing exercises don’t solve our problems—they change how we interpret our problems, which may be just as valuable.

2. The goal of a mindful breathing practice is better mindless breathing.

3. Start by starting; one minute is always better than none-minutes.

4. An Internal Jog

“Hearty laughter is a good way to jog internally without having to go outdoors.”

– Norman Cousins

That’s a great analogy and reminder to take a daily “internal jog” this week using the most therapeutic breathing exercise of all—laughter. No treadmills required 😊

1 Quote

“I believe I know the only cure, which is to make one’s center of life inside of one’s self, not selfishly or excludingly, but with a kind of unassailable serenity—to decorate one’s inner house so richly that one is content there, glad to welcome anyone who wants to come and stay, but happy all the same when one is inevitably alone.””
— Edith Wharton

1 Answer

Category: Breath and Brain

Answer: Breathing’s impact on this brain signal is so significant that it’s often regarded as “noise” that needs to be removed.

…

(Cue the Jeopardy! music.)

…

Question: What is the fMRI signal?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. Not to be dramatic but…

A Clear Path?

“If the path before you is clear, you’re probably on someone else’s.”

– Joseph Campbell

This perfectly captures the essence of becoming a Mixed Mindful Artist. We don’t focus on one method that worked for someone else; instead, we find our own path, guided by timeless wisdom, modern science, and self intuition. So, if you’re ready to start clearing your own trail, get started today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

A 10-15-75 Formula, Laughter, and a Menu of Mind-Body Benefits

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 38 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A 10-15-75 Formula for Thinking

“There is a formula for this: 10 percent of thinking can be concerned with the past, 15 percent with the future, and the remaining 75 percent with the present. When we live mostly in the present, we can move easily, step by step. We can respond to events with an open heart and an open mind.”

– Satish Kumar, Elegant Simplicity

I love this idea. Instead of saying we should “always be in the present,” it reminds us that we will, of course, spend time thinking about the past and future—that’s part of being human. So, our aim is just to do our best to live “mostly in the present” so we can “respond to events with an open heart and an open mind.” 👏

2. A Menu of Mind-Body Benefits

“The real power of breathing comes from the way that we can also control the rate and depth…and choose from a menu of body–mind benefits. … We can use it to calm down, focus and think about what to do next. With a little practice we can also use breath control techniques to escape from reality for a while, taking a well-earned break from both body and mind. … All are easy to do and can make a significant difference to how you think and feel—for solid physiological reasons.”

- Caroline Williams, Move

👏 👏 👏

3. Three Random Breathing Thoughts

1. Mindfulness is thought meteorology; breath control is weather modification.

2. Sometimes the most mindful thing you can do is let your mind wander.

3. Your current state of mind is the average of your last five breaths.

4. The Breathing Baywatch?

“I think laughter is the best medicine. If you can’t laugh at yourself, then you can’t laugh at life and the silliness of it all.”

– David Hasselhoff

Did I just quote Hasselhoff in a newsletter about breathing and mindfulness? Yes, yes I did 😂 But this is a great quote and a great reminder to laugh this week—it’s the best breathing exercise around.

1 Quote

“Awakening is an accident, but continued practice will make you accident-prone.””
— John Yates, PhD & Matthew Immergut, PhD

1 Answer

Category: Speed of the Nervous System

Answer: The fastest signals in the body, clocking in at 268 mph, travel along an alpha motor neuron in this long, tube-like structure.

…

(Cue the Jeopardy! music.)

…

Question: What is the spinal cord?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. Big things coming

When You Get Tired

When you get tired of all the methods, all the promises and sales tactics, and when you realize that no one (yep, no one) has it all figured out, come check out the Breath Learning Center. We blend timeless wisdom, modern science, and self-intuition to create our own path. No empty promises or guarantees, just a thoughtful, caring place to discover what truly works for you. Learn more here.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Purely for Joy, Physics, and How to Overcome Obstacles

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 46 sec

I hope the next 22’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Tied into the Universe of Physics

“The lungs are tied into the universe of physics like no other organ, perfectly using the space allotted to maximize flow. And optimizing flow, and movement, is clearly one of the purposes of life from a biological perspective.”

– Michael J Stephen, MD, Breath Taking

👏 👏 👏

***

P.S. And as one of my favorite teachers, R.M., wisely pointed out in response to this quote: “Perhaps we could say the same for every organ in the body.”

2. An Intriguing Situation

“This is an intriguing situation when we stop to think about it, for if it is true that breath influences both body and mind, then the rhythm and the rate of the breath would reflect not only one’s physical condition, but would also help to create it.”

– Science of Breath

Here’s another powerful reminder that, although breathing reflects our current state, it also shapes it:

  • Fast, shallow breathing reflects being anxious…but it can also cause anxiety.

  • Slow, deep breathing reflects being calm…but it can also create relaxation.

This is the true power of breath control. When used sensibly and safely, it can help us “create the physical condition” we’re after 👏

3. Three Random Breathing Thoughts

1. What exercise is to the body, what meditation is to mind, breathing is to the soul.

2. In many ways, mindfulness means ignoring our minds and listening to our hearts.

3. Slow, mindful breathing helps you feel underwhelmed for a change.

***

P.S. Number 1 was inspired by this quote: “Reading is to the mind what exercise is to the body.” - Sir Richard Steele

4. How to Overcome Obstacles to Daily Practice

“Diligence helps start you on your way, but the real solution to these obstacles is learning to enjoy your practice…Too often, people approach meditation as though they were taking medicine—it tastes bad, but they grin and bear it because it’s supposed to be good for them. Instead, make meditation into a pleasurable activity.”

– The Mind Illuminated

With that in mind, we might ask, ‘How could I tailor my practice to bring me more joy?’ Remember: We’re not supposed to grin and bear it; we’re supposed to enjoy it 👏

1 Quote

“We have to keep having fun throughout our lives—it’s so important to do things purely for the joy of it.””
— Gladys McGarey, MD

1 Answer

Category: Gene Expression

Answer: Slow breathing, through its activation of this psychophysiological response, may rapidly alter how genes are expressed.

…

(Cue the Jeopardy! music.)

…

Question: What is the relaxation response?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. a haunted house but…

Our Only Guide is Homesickness

“We have no one to guide us. Our only guide is our homesickness.”

– Herman Hesse

This perfectly captures the essence of becoming a Mixed Mindful Artist. We don’t focus on one method that worked for someone else; instead, we let our homesickness—our own intuition—guide us while using wisdom from great teachers and scientists to support that journey. If you’re ready to find your way home, get started today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

How to Not Get Upset, Robust Science, and the Great Synchrony

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 42 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Great Synchrony Between Breath, Heart, and Brain

“We term this phenomenon the great 10 second synchrony between breath, heart and the brain.”

– The Brain's Resonance with Breathing

This 2019 study found that slow breathing, particularly at 6 breaths a minute (a 10-second cycle), rapidly synchronizes breath, heart, and brain rhythms, providing insight into how slow breathing exercises may enhance mental and emotional well-being 👏

***

P.S. As always, if you want to nerd out on the full review, check out the Breath Learning Center. We now have reviews of 51 papers, 45 books, and 552 daily messages to help you live better as a mixed mindful artist (and we’re just getting started 😊). We currently have 86 active members…I’d love for you to join us.

2. Get the Best of the Mind: Now Enough Robust Science

“There is now enough robust science to show that mastering the simple movements needed to control the rate, depth and route by which you get air into your body can become a handy tool to steer thoughts and feelings in useful ways. Mastering this range of bodily movements can allow us to dial into the workings of the brain and the rest of the body, change the settings of both and get the very best out of the mind.”

– Caroline Williams, Move

👏 👏 👏

3. Three Random Thoughts on Breathing

1. All life needs to move, and the lungs and airways are perfectly designed to optimize air motion in support of life.

2. A breath practice is a tool—but not a requirement—for a good life.

3. The most common mistake in breathing is using the nose, lungs, and diaphragm, but not the heart.

4. How to Not Get Upset when a Real Trial Comes

“Simply by maintaining a sense of humor and humility, we can teach the mind not to get upset even when a real trial comes.”

– Eknath Easwaran, Conquest of Mind

This one certainly passes the real-life test for me 😊. Give it a try this week and see how it goes.

1 Quote

“Joy seems to be the ‘natural’ state of a unified mind, and the more unified a mind is, the more joyful it is.””
— John Yates, Ph.D., and Matthew Immergut, Ph.D.

1 Answer

Category: Brain Rhythms

Answer: These are brain electrical signals directly related to mental effort and brain excitability, which can become synchronized with respiration during slow breathing.

…

(Cue the Jeopardy! music.)

…

Question: What are slow cortical potentials (SCPs)?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. I was born to be Finnish

Our Only Guide is Homesickness

“We have no one to guide us. Our only guide is our homesickness.”

– Herman Hesse

This perfectly captures the essence of becoming a Mixed Mindful Artist. We don’t focus on one method that worked for someone else; instead, we let our homesickness—our own intuition—guide us while using wisdom from great teachers and scientists to support that journey. If you’re ready to find your way home, get started today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Best Place to Start, Self-Regulation, and How to Move Forward

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 42 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Probably the Best Place to Start with Mindfulness

“Probably the best place to start is with your breathing. If you can manage to bring your attention to your breathing for even the briefest of moments, it will set the stage for facing that moment and the next one with greater clarity.”

– Jon Kabat-Zinn, PhD, Full Catastrophe Living

I have nothing to add, except a few of these 👏 👏 👏

2. Unique Powers of Self-Regulation

“Even if you’ve never given it a moment’s thought, breath control is instinctively recognizable as not only a human-only skill but also as one that is intimately linked to our unique powers of mental and emotional self-regulation.”

– Caroline Williams, Move

This short passage highlights a profound understanding: We all intuitively know that breath control is linked to our ability to self-regulate mentally and emotionally. The challenge (and opportunity), of course, is remembering to use it 😊

3. Three Elegant Thoughts on the Lungs from Michael J Stephen, MD

1. “The lungs are a mysterious and even mystical organ. They are our connection to the atmosphere, the organ that extracts the life force we need to exist.”

2. “The lungs tap into something universal in their structure, maximizing uptake of the life force that surrounds all of us.”

3. “It is a beautiful circle of reuse and recycle, appropriately termed circulation, with the lungs as the centerpiece, the lynchpin connecting the body and the outside world.”

4. How to Actually Move Forward

“Like skaters, we move forward by actually moving from side to side.”

– Richard Rohr, Falling Upward

I’ve never loved a quote more in my life 😊. It reminds me of how we live, moving back and forth between:

Timeless Wisdom < — > Modern Science

Breathing < — > Meditation

Success < — > Failure

Science Papers < — > Spiritual Books

Seriousness < — > Humor

And on and on and on.

All these seemingly sideways movements are actually gliding us forward toward our True Selves 🙏

1 Quote

“When it comes to building stress resilience, one of the most powerful interventions is focusing on joy—specifically, the positive things that exist in our lives now, and on creating a positive future.””
— Elissa Epel, Ph.D.

1 Answer

Category: Lungs

Answer: It is estimated that there are about this many different generations of irregular branches from the main airway down to the alveoli.

…

(Cue the Jeopardy! music.)

…

Question: What is about 24-25?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. How to be happy

Gliding into Our True Selves

“Like skaters, we move forward by actually moving from side to side.”

– Richard Rohr

The idea in Thought #4 of gliding back and forth between timeless wisdom and modern science, breathing and meditation, seriousness and humor, and science and spiritual books beautifully captures the essence of becoming a Mixed Mindful Artist. And it’s exactly what we do in the Breath Learning Center.

So, if you’re ready to glide your way to your true self, lace up your skates and get started today. 😊

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

A Clearer Life, Quiet Joy, and 3 Random Thoughts

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 38 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A Clearer and More Vivid Life

“Think about a digital photograph. The vividness and clarity of the image depend on the number of pixels. Likewise, the vividness and clarity of the meditation object depend on the number of perceiving moments of attention whose content is the meditation object.”

– The Mind Illuminated

Although it’s about meditation, this analogy is perfect for life as a whole. The more “perceiving moments of attention” we bring to what’s happening (aka mindfulness), the more “pixels” we’ll add to our life image, and the clearer and more vivid they will become 👏

2. Tuning Out from Reality (and skipping with fairies)

“If you are already breathing at a normal rate, slowing it down further still can change your state of mind to the point where you tune out from reality and skip happily away with the fairies.”

– Caroline Williams, Move

This quote made me laugh. It’s a fun reminder that, although the breath is a gateway to mindfulness, we can also use slow breathing as a mini retreat from life, allowing us to “tune out from reality and skip happily away with the fairies.” 😊

3. Three Random Thoughts

1. Breathing, with awareness, is gratitude.

2. If you follow your breath, you may actually end up where you’re going.

3. Right now, to get a fresh perspective, you can view the breath cycle as starting on an exhale rather than an inhale. The insight comes from remembering that we can do this with almost everything in life.

4. Be Weird

“We’re able to connect with life best when we get juice from multiple places. A puzzle piece doesn’t just click in on one side; it clicks in on two, three, or four. What that looks like varies from person to person.”

- Gladys McGarey, MD (103-years-old)

A reminder that breathing and mindful living are not about sitting cross-legged all day or becoming a zen master. They’re about becoming more us: allowing ourselves to be weird, embracing our varied interests, and connecting with life’s bigger puzzle on multiple sides 👏

1 Quote

“There is a calmness to a life lived in gratitude, a quiet joy.””
— Ralph H. Blum

1 Answer

Category: Skin and Nervous System

Answer: Slow breathing helps to reduce this skin-associated measure, which is thought to be a marker of nervous system activity.

…

(Cue the Jeopardy! music.)

…

Question: What is skin conductance?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. a haunted house but…

There Is No Path

“Traveler, there is no path. The path is made by walking.” – Antonio Machado

Your breath, your mind, and your awareness are your most powerful tools for living a fulfilled life. Don’t limit yourself to one method or feel guilty about your varied interests—these are what make you, you. Embrace your curiosity and explore different teachings, understand their core principles, and forge your own path. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

How to Walk Farther, Mind Roots, and Breath & Gratitude

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 41 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Roots of Training the Mind

“Relaxation is the basic competency in meditation that enables all the others. Mind training without relaxation is like a tree without strong roots—it is not sustainable. The skillful trainee establishes relaxation first and then builds on top of it.”

– Chade-Meng Tan, Joy On Demand

And what’s the fastest way to establish relaxation? Slow breathing, of course 😊. Thus, a quick 5-minute slow breathing practice before meditation can act as the roots of our mind-training program.

2. Walk Farther Without Feeling Exhausted

“Efficient breathing allows our bodies to be properly oxygenated, enabling us to walk farther without feeling exhausted. Many of us don’t breathe properly as we exercise, gulping rapidly at air through our mouths rather than matching our (full, nasal) inhalations to our stride. When we walk to the rhythm of our breath—or even breathe to the rhythm of our feet—we slow and lengthen our breathing. In combination with good posture, paced rhythmic breathing means that demanding mountain ascents and lengthy treks feel less tiring.”

– Annabel Streets, 52 Ways to Walk

👏👏👏

3. Three Thoughts on Breathing and Gratitude

1. The best practice for breath appreciation is getting a stuffy nose.

2. Physiological gratitude occurs 20,000 times a day in the space where an exhale ends and an inhale begins.

3. Take a few breaths and say, “This is great! I have an abundance of the most valuable resource known to our species, and I don't even have to work that hard to get it!”

4. How to Have Happiness Immediately

And to wrap-up, here’s a quote from Thich Nhat Hanh, who has a knack for making some of the more “woo-woo” and idyllic ideas of meditation concrete and actionable:

“Breathing and walking with awareness generates the energy of mindfulness. This energy brings our mind back to our body so that we’re really here in the present moment, so we can be in touch with the wonders of life that are there inside us and around us. If we can recognize these wonders, we have happiness immediately.”

1 Quote

“Repeating simple tasks with a clear intention can reprogram unconscious mental processes. This can completely transform who you are as a person.””
— John Yates, Ph.D., Matthew Immergut, Ph.D.

1 Answer

Category: Breath Coupling

Answer: This entrainment is the name given to our ability to coordinate breathing and vocalization.

…

(Cue the Jeopardy! music.)

…

Question: What is respiratory-phonation coordination?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. another day, another reason to…

There Is No Path

“Traveler, there is no path. The path is made by walking.” – Antonio Machado

Your breath, your mind, and your awareness are your most powerful tools for living a fulfilled life. Don’t limit yourself to one method or feel guilty about your varied interests—these are what make you, you. Embrace your curiosity and explore different teachings, understand their core principles, and forge your own path. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

One of My New Favorites, Inhale, and 3 Reminders to Exhale

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 43 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. One of My New Top 5 Favorite Studies (plus $1)

“When you control your breath, what you are actually doing is taking your brainwaves in hand and tethering the rate of their fluctuations to your breathing rate.”

– Caroline Williams, Move

The research Williams is referencing is a 2018 study that found that nasal airflow stimulation led to significant increases in theta and delta brainwaves while also inducing an altered state of consciousness.

It’s one of the coolest studies I’ve read. You can read it here.

***

P.S. Or if you'd like my in-depth review (available as a web article, PDF, and 13-minute podcast), including practical ways to apply the findings in your life, you can get it today-only for just $1.

2. Inhaling is a Spiritual Practice

“With mindfulness, you breathe in, and there you are, well established in the here and the now. Breathing in, touching your full aliveness, is a spiritual practice.”

– Thich Nhat Hanh, Peace is Every Breath

That’s so good. It reminded me of this wisdom from Rick Rubin:

“Taken more spiritually, inspiration means to breathe life into. An ancient interpretation defines it as the immediate influence of the divine.”

They’re perfect reminders that we can experience the “immediate influence of the divine” and “touch our full aliveness” at any moment by practicing mindful breathing 🙏

3. Three Reminders to Exhale

1. Here’s a metaphor for saying, “extend your exhale,” which we can apply to all aspects of life: Give more than you receive.

2. “For the lungs to draw in air, they must first be emptied.” - Rick Rubin

3. “The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation.” - James Nestor

4. Better Friends with Everybody Around Us

“Joyfulness keeps the heart and face young. A good laugh makes us better friends with ourselves and everybody around us.”

– Orison Swett Marden

And to wrap up, here is your reminder to take part in the most therapeutic breathing practice of all: laughing 😊

1 Quote

“Mindfulness allows us to recognize our options, choose our responses wisely, and take control over the direction of our lives.””
— The Mind Illuminated

1 Answer

Category: Brain

Answer: These rhythmic patterns of electrical activity (aka neural oscillations) are generated by neurons and help send information across different regions of the brain.

…

(Cue the Jeopardy! music.)

…

Question: What are brainwaves?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. “you’re so chill”

Stop Specializing

Embrace a more thoughtful approach to a life of love, wisdom, purpose, and joy: become a Mixed Mindful Artist. Instead of trying to fit into a single method, you can integrate the principles of breathing, meditation, and mindfulness to find a balanced and adaptable practice that supports your well-being in every stage of your life. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Nasal Breathing, Belly Laughing, and My Favorite Signs of Progress

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 2 min 4 sec

I hope the next 25’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. My New Favorite Signs of Progress

“I look for changes in character and conduct. How selfless can you be? Can you restrain your senses when necessary? Can you go against your self-will when it benefits those around you? How long is your span of attention? These are the signs of progress in meditation.”

– Eknath Easwaran, Passage Meditation

Of course, there are many different signs of progress in meditation (and breathing and mindfulness), but these are my new favorites 😊. They offer a simple yet powerful way to assess whether these practices are truly changing our lives.

2. Majoring in the Minor

“That’s when I learned that people have a habit of looking for the next big thing when they haven’t spent any time mastering the simple thing in front of them….A lot of you are missing the forest for the trees. You’re majoring in the minor. You’re getting in the weeds.”

– Arnold Schwarzenegger

Got any areas of your practice where you’re “majoring in the minor?” (Guilty here 🤚) Let’s use this as a reminder to master the simple tools in front of us—things like slow breathing, meditation, and mindfulness—before we go looking for the next big thing.

3. Three Reminders to Breathe Nasally

1. “The nose is the silent warrior: the gatekeeper of our bodies, pharmacist to our minds, and weather vane to our emotions.”- James Nestor

2. “Nasal stimulation represents the fundamental link between slow breathing techniques, brain and autonomic activities and psychological/behavioral outputs.” - Frontiers (2018)

3. “Obsessed with notions of health, he was fascinated by his breathing. In fact, Kant developed a technique of breathing solely through his nose—250 years before scientists recognized the role of nasal breathing for good health. Kant was so determined to breathe only through his nose that he refused to walk with a companion, fearful that conversation might inadvertently make him inhale through his mouth. Kant lived to just short of his eightieth birthday, a phenomenal age in 1804.” - Annabel Streets

4. Belly Laughing as Good as Crunches

“Break into a full belly laugh and you hit two pillars of stress control in one go. A recent study found that laughing really hard provides a better core workout than crunches.”

– Caroline Williams, Move

We already know that laughter significantly reduces cortisol, but here we learn it might be as effective—or even better—than crunches for our core. Let’s use that as our friendly reminder to laugh this week to support both our physical and mental health 😊

1 Quote

“Breathing is not only critical to sustaining life, but done correctly and consciously, it can be a valuable tool for getting the most out of every human endeavor, from the most demanding physical challenges to the pursuit of understanding life’s deepest spiritual mysteries.””
— Al Lee and Don Campbell

1 Answer

Category: Nasal Breathing and the Brain

Answer: Slow nasal breathing increases these slow brainwaves often associated with sleep, creativity, and relaxation more than slow mouth breathing does.

…

(Cue the Jeopardy! music.)

…

Question: What are theta brainwaves?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. Celery with anxiety

Elevate Yourself

Embrace a more thoughtful approach to a happier and fulfilling life: become a Mixed Mindful Artist. Instead of trying to fit into a single method, you can integrate the principles of breathing, meditation, and mindfulness to find a balanced and adaptable practice that supports your well-being in every stage of your life. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Nasal Minded, Three Quotes, And Making Your Own Path

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 54 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A Fast Track to an Alternative State of Mind

“Whatever rate you breathe at, whether you focus on the breath for alertness, slow it down a bit for relaxation, or a lot to reach an altered state of consciousness, only nasal breathing allows your brainwaves to synchronize with the breath, offering a fast track to an alternative state of mind.”

– Caroline Williams, Move

Just a great reminder that, except for a few specific techniques, most of the benefits of breathing start with the nose. So, anytime you want to shift your state of mind—to relax, to focus, to be present—remember, it begins with nasal breathing.

2. Tuning Our Guitar

“Another important point is to remain balanced, not too tight and not too loose. If we’re too tight, we’ll lose our calmness and relaxation. If we’re too loose, we’ll stray into distraction. It’s like tuning a guitar. For the best sound it should be tuned just right—not too tight and not too loose.”

– Why We Meditate

This applies to our breathing and meditation practices, and life in general. For the best sound, we have to be tuned just right 🎵

3. Three Reminders to Breathe Mindfully

1. “If you can manage to bring your attention to your breathing for even the briefest of moments, it will set the stage for facing that moment and the next one with greater clarity. ” - Jon Kabat-Zinn

2. “Practicing to walk and breathe mindfully helps you dwell more in the real world, so you can get in touch with the wonders of life in the present moment, and nourish and heal your body and mind.” – Thich Nhat Hanh

3. “The next step is crucial: you give relaxed, careful attention to respiration and to the obvious, often neglected fact that each one of us is breathing. In other words, you are alive! Did you know that?” - Larry Rosenberg

4. Become a Mixed Mindful Artist

“There are many paths up the mountain, but there is only one mountain.”

– Swami Kripalu

Too often, we’re told to follow a specific path, without regard for who or where we are. But I’ve discovered a more thoughtful approach to better living: becoming a Mixed Mindful Artist. This approach offers timeless wisdom, modern science, and simple tools, empowering you to use your own intuition to create your path up the mountain. There’s no one-size-fits-all, just what works for you. You can learn how here.

1 Quote

“To be truly alive, we must find the life force within ourselves and direct our energy toward it.””
— Gladys McGarey, MD (103 years old)

1 Answer

Category: Breathing and the Core

Answer: This “breathing exercise” might provide more of a core workout than crunches.

…

(Cue the Jeopardy! music.)

…

Question: What is laughter?

In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

P.S. a mixed mindful artist in the making 😂

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.