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 😊
4 Thoughts
1. Why Breathing Seems Like a Panacea
“Your body has numerous major systems, including the endocrine (hormone), cardiovascular, immune, gastrointestinal, and nervous systems. If you want to use the mind-body connection to lower your stress, cool the fires, and improve your long-term health, what’s the optimal point of entry into all these systems? It's the autonomic nervous system (ANS).” (my emphasis)
- Rick Hanson, PhD, Buddha’s Brain
And what’s the optimal point of entry into the ANS? The breath.
As Deb Dana says, “Breath is a direct, easily accessible, and rapid way to shape the state of the nervous system.”
When we change the breath, we change all the major systems of the body.
2. The Four Qualities of Breath We Want to Develop to Feel Better
“One of the essential techniques that I distill from this body of knowledge about pranayama is that the qualities of breath that you want to develop are to make it deeper, slower, quieter, and more regular.”
- Andrew Weil, MD, Breathing: The Master Key to Self Healing
This has become my new mantra.
Waiting in line at the grocery store: deeper, slower, quieter, & more regular.
At the park with my daughter: deeper, slower, quieter, & more regular.
Anywhere we find ourselves: deeper, slower, quieter, & more regular.
Why are these four qualities so powerful?
“When your breathing is deeper, slower, quieter, and more regular, you are feeling better, in both mind and body. Your nervous system is functioning more smoothly, and all your organs are operating more harmoniously as a result.”
Sounds good to me 🙏
3. It Only Makes Sense that the Breath is So Profound
“The act of breathing begins our life as we come out of the womb; in our last moment, when we cease breathing, our life is over. It only makes sense that the breath should also have a profound influence on all the moments in between.”
- Larry Rosenberg, Breath by Breath
Whenever all this breathing stuff just seems too good to be true, remember: It’s not (talking to myself here 😅). In fact, “it only makes sense” that breathing should have a “profound influence” on all aspects of our lives. 👏
4. Knowing Doesn’t Change Your Life; Doing Does
“But knowing something doesn't change your life. Doing something does. … [T]here's a huge difference between acquiring information and understanding it. And there's an even wider gap between understanding it and implementing it, or actually doing it.”
- Dr. Jason Selk & Tom Bartow, Organize Tomorrow Today
This is a perfect reminder that, although learning is incredible, practice is what changes our lives.
As Jon Kabat-Zinn says, “Try it for a few years and see what happens.”
Count me in. I hope you’ll join me 🙏
1 QUOTE
“By breathing less frequently, we begin to achieve elemental harmony.”
1 ANSWER
Category: Breathing Mechanics
Answer: The contraction of the diaphragm is controlled by this nerve.
…
(Cue the Jeopardy! music.)
…
Question: What is the phrenic nerve?
Extra: Ways to Decide if Breathwork Is Right for You
I wrote another guest blog post for ResBiotic titled Ways to Decide if Breathwork is Right for You.
It’s a 5-min read to help you pick which type of breathwork is right for you.
Enjoy!
In good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
P.S. welcome to the team
P.P.S. Slower, deeper, quieter, and more regular
Breathing for Diabetes Online Course ($99):
If you love learning about breathing, want to live a healthier life, or just want to support my work, I think you’ll really enjoy this class (diabetes or not).
* 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.
Sign Up For The Breathing 411
Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.