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4 Thoughts
1. How to Age Successfully, in Just 5 Minutes
āAs such, DSB [deep and slow breathing] represents a practical, low-cost exercise that can be performed anywhere in order to promote successful aging.ā <āsounds good to me š
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
āBut when you practice moving at a speed that is compatible with human natureāand you build that into your daily lifeāyou begin to train your attention and focus. āThatās why those disciplines make you smarter. Itās 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 downāwhether itās breathing, yoga, or tai chiāour attention improves.
Here we learn why: weāre moving at a pace ācompatible 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 āget good at doing anythingā <ā š Here they are, with my wording to apply them to breathing:
Practice the skills: Consistently practice the breathing techniques that interest you. You have to practice to get goodāno way around it.
Apply them effectively: Test them out in real life. Apply them when youāre stressed at work, before a presentation, or before sleep.
Assess the results: Did they actually help? Did they make things worse? (I canāt tell you how many times breathing didnāt do anything for me, or how many times it was a life-saver. Find what works for you.)
Modify as needed: Make changes based on what worked well and what didnāt.
Then, of course, repeat the cycleābut only for the rest of your life : )
4. A Secret to Finding Lasting Joy with Your Breathwork Practice
One day, weāll think weāve 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 weāve been missing š
But hereās the secret: thatās actually the point. Itās the endless ways we can use our breath that make it so special.
So letās celebrate how wonderful it is that thereās a breath for everything. That our practice can change as we change. And letās use it in our lives in whatever way is right in this moment, happily knowing that it wonāt last forever.
1 QUOTE
āThe 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
āBreathing is the compound interest of health & wellness.ā
* 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 narratorās 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. Itās a fun way to learn something new each week.