Life Force in Action, 3 Studies, and the Power of Mind-Wandering

 

šŸŽ§ Listen Instead of Reading šŸŽ§

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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

ā€œDiaphragmatic breathing has the potential to offer a readily available and inexpensive treatment to help manage stress on a daily basis.ā€

- Hopper et al. (2019)

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 ā€œtop tierā€ (few are in breathing), these results are still powerful given stressā€™s 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)

ā€œIn fact, when you look back over the history of science and engineering, many great breakthroughs donā€™t happen during periods of focusā€”they happen during mind-wandering.ā€

- Johann Hari, Stolen Focus

As someone who spends so much time focusing and reading, I found Hariā€™s section on mind-wandering life-changing. It is a genuine superpower.

And itā€™s simple enough. Just take time to do nothingā€”no phone, no books, no goalsā€”and let your brain do what it does best: connect and form novel ideas.

However, there is one critical tip to remember: ā€œIn 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 youā€™re going to set aside time for mind-wandering, do it when you feel safe and calmā€¦like after a slow breathing practiceā€¦šŸ˜Š

4. Life Force in Action

ā€œThere 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 Iā€™m taking the quote out of contextā€¦itā€™s what I do best : )



1 QUOTE

ā€œIn 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
ā€œBreathing is the compound interest of health & wellness.ā€

P.S. so bystanders donā€™t hear you fighting

 
 

* 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.