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4 Thoughts
1. A Tiny Thought on the Power of the Breath
In any situation:
If we control our breath, we control our environment.
If we do not, our environment controls us.
2. How Deep Breathing Reduces Stress According to 3 Studies
āDiaphragmatic breathing has the potential to offer a readily available and inexpensive treatment to help manage stress on a daily basis.ā
This systematic review of 3 studies found that slow diaphragmatic breathing reduces the following markers of stress:
Blood pressure
Salivary cortisol
DASS-21 scores
(a questionnaire on anxiety and stress)
Although the studies were not ātop tierā (few are in breathing), these results are still powerful given stressās negative impact on basically everything.
Breathe slowly, reduce stress, and live better.
3. Mind-Wandering is a Hidden Superpower (and how to do it correctly)
āIn fact, when you look back over the history of science and engineering, many great breakthroughs donāt happen during periods of focusāthey happen during mind-wandering.ā
- Johann Hari, Stolen Focus
As someone who spends so much time focusing and reading, I found Hariās section on mind-wandering life-changing. It is a genuine superpower.
And itās simple enough. Just take time to do nothingāno phone, no books, no goalsāand let your brain do what it does best: connect and form novel ideas.
However, there is one critical tip to remember: āIn situations of low stress and safety, mind-wandering will be a gift, a pleasure, a creative force. In situations of high stress or danger, mind-wandering will be a torment.ā
So, if youāre going to set aside time for mind-wandering, do it when you feel safe and calmā¦like after a slow breathing practiceā¦š
4. Life Force in Action
āThere is a vitality, a life force, a quickening that is translated through you into actionā¦ā
- Martha Graham
And that action is breathing.
Breathing is life force translated through you into action.
***
P.S. I know Iām taking the quote out of contextā¦itās what I do best : )
1 QUOTE
āIn the beginning was the voice. Voice is sounding breath, the audible sign of life.ā
- Otto Jespersen (from Breath Taking)
1 ANSWER
Category: Sound and Breath
Answer: To generate sound, these vibrate rapidly from between 110 to 300 cycles per second in most people.
ā¦
(Cue the Jeopardy! music.)
ā¦
Question: What are the vocal cords?
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.
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. Itās a fun way to learn something new each week.