Better Attention, Lasting Joy, and How to Age Successfully (in 5 min)

 

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4 Thoughts



1. How to Age Successfully, in Just 5 Minutes

ā€œAs such, DSB [deep and slow breathing] represents a practical, low-cost exercise that can be performed anywhere in order to promote successful aging.ā€ <ā€”sounds good to me šŸ˜Š

- Nature Scientific Reports 2021

This study found that just 5 minutes of slow breathing at 6 bpm (4 in/6 out) increased HRV and reduced anxiety in younger and older adults.

The conclusion: Breathe slower, age better.

2. Why Slowing Down Leads to Better Attention

ā€œBut when you practice moving at a speed that is compatible with human natureā€”and you build that into your daily lifeā€”you begin to train your attention and focus. ā€˜Thatā€™s why those disciplines make you smarter. Itā€™s not about humming or wearing orange robes.ā€™ Slowness, he explained, nurtures attention, and speed shatters it.ā€

- Johann Hari, (inset quote Guy Claxton), Stolen Focus

A broad range of studies shows that when we do any practice that slows us downā€”whether itā€™s breathing, yoga, or tai chiā€”our attention improves.

Here we learn why: weā€™re moving at a pace ā€œcompatible with human nature.ā€

Slowness nurtures attention. Speed shatters it.

3. The Confidence Cycle: How to Get Good at Breathing

In The Confidence Gap, Russ Harris provides 4 steps to ā€œget good at doing anythingā€ <ā€” šŸ™ Here they are, with my wording to apply them to breathing:

  1. Practice the skills: Consistently practice the breathing techniques that interest you. You have to practice to get goodā€”no way around it.

  2. Apply them effectively: Test them out in real life. Apply them when youā€™re stressed at work, before a presentation, or before sleep.

  3. Assess the results: Did they actually help? Did they make things worse? (I canā€™t tell you how many times breathing didnā€™t do anything for me, or how many times it was a life-saver. Find what works for you.)

  4. Modify as needed: Make changes based on what worked well and what didnā€™t.

Then, of course, repeat the cycleā€”but only for the rest of your life : )

4. A Secret to Finding Lasting Joy with Your Breathwork Practice

One day, weā€™ll think weā€™ve found the answer to our problems with slow breathing. Then, we might become obsessed with Wim Hof. Until, of course, we discover that alternate nostril breathing is what weā€™ve been missing šŸ˜‚

But hereā€™s the secret: thatā€™s actually the point. Itā€™s the endless ways we can use our breath that make it so special.

So letā€™s celebrate how wonderful it is that thereā€™s a breath for everything. That our practice can change as we change. And letā€™s use it in our lives in whatever way is right in this moment, happily knowing that it wonā€™t last forever.



1 QUOTE

ā€œThe most fortunate are those who have a wonderful capacity to appreciate again and again, freshly and naively, the basic goods of life, with awe, pleasure, wonder and even ecstasy.ā€

- Abraham Maslow


1 ANSWER

Category: Heart Rate Variability

Answer: The discovery that pulse rate varies with the breathing cycle was first reported by Stephen Hales in this year.

ā€¦

(Cue the Jeopardy! music.)

ā€¦

Question: What is 1733?


In good breath,

Nick Heath, T1D, PhD
ā€œBreathing is the compound interest of health & wellness.ā€

P.S. Most people donā€™t realize this

 
 

* 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 narratorā€™s pace, tone, and pauses.


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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. Itā€™s a fun way to learn something new each week.