Anthony de Mello

Art Of Being Wise, Not Most People, and Deep Psycho-Physical Changes


Reading Time: 1 min 41 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Most People Don’t Realize This

“…most people don’t realize the profound potential the breath has for mental health.

How we breathe impacts our heart rate, blood pressure, emotions, and memory. Our breathing patterns influence the function of many critical areas of the brain. Breathing influences how we perceive the world, think, pay attention, remember, and feel.

Our neurons respond to the rhythm of our breath: When we alter our breathing, we can control the activity of our brain cells. Research shows you can rapidly change your emotions using just your breath.”

– Emma Seppälä, Ph.D., Sovereign

Of course, if you’re reading this, you’re not most people—and you probably know most of this. But it’s always refreshing to read it from a slightly different perspective 👏

2. Try to Be Better?

“It is easier to try to be better than you are than to be who you are.”

– Marion Woodman, found in Meditations for Mortals

What a perfect reminder: Instead of always striving to improve ourselves, we can instead seek to simply be ourselves. That is, after all, what breathing, meditation, and mindfulness are all about 🙏

3. Deep Physical and Psychological Changes

“As the breath is the link between the body and mind, it can intervene in the activities of either level. With increased awareness and control of the subtle aspects of breathing, these interventions can affect deep physical and psychological changes.”

– John Clarke, MD, Science of Breath

I’ve shared this one before, but it’s an excellent reminder: Because the breath connects body and mind, it can elicit powerful changes in both.

4. Enjoying the Symphony

“Do you want to enjoy a melody? Do you want to enjoy a symphony? Don’t hold on to a few bars of the music. Don’t hold on to a couple of notes. Let them pass, let them flow. The whole enjoyment of a symphony lies in your readiness to allow the notes to pass.”

– Anthony de Mello, Awareness

Same with life 🎵


1 Quote

The art of being wise is knowing what to overlook.”
— William James

1 GOOD BOOK

Passage Meditation by Eknath Easwaran

If you’re tired of reading the same old things about meditation, here’s an approach I can almost promise you haven’t encountered. And even if you don’t adopt Easwaran’s 8-point program, his profound yet practical wisdom is sure to change how you think and live 🙏


In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

Enjoy these posts? Donate to say thanks!

P.S. Imagine hating on me and…

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.


Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* 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.


 

MBSR Course, Reducing Anxiety, and a Funny Quote about Negative Feelings


Reading Time: 1 min 54 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. MBSR 8-Week Course Starting Soon

“Mindfulness is a way of befriending ourselves and our experience.”

- Jon Kabat-Zinn, Ph.D

My good friend, mentor, and all-around awesome human Paul Hunt is leading an 8-week Mindfulness-Based Stress Reduction (MBSR) course starting on April 15th.

MBSR is a world-renowned program that changed Paul’s life, so now he shares it out of genuine care and passion. He even offers a pay-what-you-can option to ensure finances don’t hold you back.

If you’ve ever been curious about learning MBSR, this is a perfect way to begin.

Click Here to Learn More

2. Less Caught Up in the Noise of the World

“When you’ve immersed yourself in meditation, silence, breathing, and wisdom, then you’ll find it is so much easier not to get caught up in the noise of the world, the agendas, stories, and opinions. And even when you do get caught, you’re rarely fully entangled because there’s a part of you that notices you’re getting caught. So you can extricate yourself more easily.”

– Emma Seppälä, Ph.D., Sovereign

Just a reminder that when you immerse yourself “in meditation, silence, breathing, and wisdom” (like what we do here 😊), you become naturally shielded from the world’s noise. And with that security, you find a little sense of sovereignty.

3. Slow Breathing Helps Anticipatory Anxiety

“Through slow breathing exercises, participants’ responses to the emotional stimuli of an impending uncertain threat were diminished. It may be that slow breathing prepares the individual physically and psychologically for future anxious events.

Nature Scientific Reports (2025)​

​A new study found that just 30 seconds of slow breathing helps with anticipatory anxiety—the worry we feel before something stressful actually happens. In the experiment, slow breathing lowered self-reported anxiety, reduced heart rate, and slowed brainwaves, all of which may help the mind and body better handle uncertainty 👏

4. On Other’s Actions Controlling Your Feelings

“You’d better behave as I have decided, or I shall punish myself by having negative feelings.”

- Anthony de Mellow, Awareness

Ha! So good. Let’s do our best to stop punishing ourselves for the ways others act 😊


1 Quote

It is easier to give up our material clutter than to shed our psychological baggage. Pride, ego, fear, and anger clutter our souls and minds in the same way that piles of clothes, furniture, and other belongings clutter our homes.”
— Satish Kumar

1 GOOD BOOK

Breath by Breath by Larry Rosenberg

Even if you’re not into meditation, this book is worth the read for all the great quotes, stories, and analogies about the breath. It’s one of the first “non-breathwork” breathing books I read many years ago that opened my eyes to the power of the breath as an analogy for life.


In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

Enjoy these posts? Donate to say thanks!

P.S. Technology has gone too far

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.


Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* 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.


 

A Funny 1-Minute Story, Instant Calm, and Creating Hope & Contentment


Reading Time: 1 min 40 sec

I hope the next 20’ish breaths are the most nourishing of your day.


Reminder: SKY Breath Course Starts Today

There is still time to sign up for the SKY Breathing Course starting today. My good friend (and all-around wonderful person) Colleen Loehr, MD, is co-leading it, and it's bound to be a great experience. If you’re interested, check it out!

4 THOUGHTS

1. Immediately Observable Calming Effects

“Since sitting silently in meditation – as in traditional mindfulness practices – may be challenging for anxious people with high degrees of physiological arousal, breathing may be preferable because it engages the participant in a structured activity (i.e., controlled breathing) that leads to immediately observable calming effects.

Seppälä et al. (2014)

Just a great reminder that if you’re naturally anxious (like me), or work with people who are, breathing exercises can be an excellent alternative to traditional meditation for calming the body and mind 🙏

2. Creating a Sense of Comfort, Hope, and Contentment

“Well, here is the thing: the most generous act we can make is to take time to focus on our own wellbeing as soon as we wake up (in most cases, that is the morning). There is something about a morning ritual that creates a sense of comfort, of certainty, of hope, or contentment.”

– Libby DeLana, Do Walk

I’m a huge fan of starting the day with breathing, meditation, or [insert your favorite practice]. And while this passage is about walking, it perfectly captures why morning rituals like these are so powerful: They create “a sense of comfort, of certainty, of hope or contentment.” 👏

3. Three Breathing Ideas that Aren’t About Breathing

1. Don’t go around air expecting not to breathe.

2. If you follow your breath, you may actually end up where you’re going.

3. We can be lost in the breath, without knowing we have been breathing.

4. Humor and Wisdom: A 1-Minute Story with Insight

If you want a deep insight wrapped in humor and laughter, listen to this funny story about an unexploded bomb from Anthony de Mello (it’s about 1 min long, from 1:32:05 to 1:33:10). Enjoy!


1 Quote

Artistry in living begins with learning to be flexible for the sake of those around us.”
— Eknath Easwaran

1 Answer

Category: Breath-Brain Connections

Answer: In one study, paced breathing stabilized oscillations in this eye measurement, which is linked to the brain’s attentional system.

(Cue the Jeopardy! music.)

Question: What is pupil diameter?


In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

Enjoy these posts? Donate to say thanks!

P.S. it’s a daily coin toss

Smarter Coaching. Stronger Practice. Lasting Impact.

Being a great coach or practitioner isn’t just about knowing more, it’s about being a Mixed Mindful Artist: applying the right knowledge in the right way.

The Breath Learning Center gives you concise, practical, and powerful tools to do this, deepening your understanding, strengthening your coaching, and transforming your practice—without fluff or overwhelm.

Get Started Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.


Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* 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.


 

Intelligent Control of Breathing, Humming, and Stopping to Think


If you enjoy listening, you can listen to dozens of past episodes on Spotify, Apple Podcasts, and Audible 😊

Reminder for Instructors:

Don’t forget to sign up for the free 5-day email series: Help More People by Avoiding These 5 Mistakes Holding Back Your Breathing and Mindfulness Coaching


Reading Time: 1 min 34 sec

I hope the next 19’ish breaths are the most nourishing of your day.



4 THOUGHTS

1. Intelligent Control of Breathing

“An intelligent control of our breathing power will lengthen our days upon earth by giving us increased vitality and powers of resistance, and, on the other hand, unintelligent and careless breathing will tend to shorten our days, by decreasing our vitality and laying us open to disease.”

– Yogi Ramacharaka, Science of Breath

Just a simple (but always welcomed) reminder of the power of our breath. By using it intelligently—which often means nasal, slower, deeper, and quieter—it can help us lengthen our days and support our vitality and resilience 👏

2. The Power of Humming

“Bhramari pranayama practice is found to be associated with higher levels of attention, quality of sleep, parasympathetic activity and pulmonary functioning and lower levels of stress, anxiety, depression, sympathetic activity and blood pressure across the included studies.”

- Exploring the Health Benefits of Bhramari Pranayama (2024)

This paper provides a well-rounded look at the evidence supporting bhramari as a formal breath practice. As you can see from the quote, the findings showed a wide range of impressive health benefits.

Read the full paper for more, or get my review and practical takeaways when you become a member of the Breath Learning Center.

3. Three Short Thoughts on Mindful Breathing

1. Breathing saves your life 20,000 times a day; mindfulness helps you appreciate this truth.

2. Breathing, with awareness, is gratitude.

3. The shortest definition of mindfulness is breath.

4. I Dare Not Stop…

“Someone once said, ‘I dare not stop to think, because if I did, I wouldn’t know how to get started again.’”

– Anthony de Mello, Awareness

Just a funny quote on how hard it can be to pause sometimes. But let us take it as a reminder that occasionally “stopping to think” may actually help us start back even better.


1 Quote

The important thing is not to worry about what is going to happen to us but to create inner strength to deal with whatever does happen.”
— Jetsunma Tenzin Palmo

1 Answer

Category: Lung Connections

Answer: The existence of this two-way communication system between the gut and lungs suggests that breathing-related factors may influence the gut microbiota.

(Cue the Jeopardy! music.)

Question: What is the gut-lung axis?


In good breath,

Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”

Enjoy these posts? Donate to say thanks!

P.S. little secret about me

Smarter Coaching. Stronger Practice. Lasting Impact.

Being a great coach or practitioner isn’t just about knowing more, it’s about being a Mixed Mindful Artist: applying the right knowledge in the right way.

The Breath Learning Center gives you concise, practical, and powerful tools to do this, deepening your understanding, strengthening your coaching, and transforming your practice—without fluff or overwhelm.

Get Started Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.


Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* 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.