HHPF

,

Five Minutes, How to Heal the Mind, and 15 versus 300

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 29 sec

I hope the next 22’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Entire Purpose of the Human Brain

“The entire purpose of the human brain is to produce movement. Movement is the only way we have of interacting with the world.”

– Daniel Wolpert, Ph.D., from The Joy of Movement

And the most fundamental movement the brain produces to interact with the world? The movement of air—our breathing 😊

2. Five Minutes for Meaningful Change

“The lack of significant association between effectiveness and session durations >= 5 min indicates that any session duration beyond 5 min can be effective…simply engaging in a breathing practice provides benefits, with sessions as short as 5 min yielding comparable benefits to longer sessions.”

– Bentley et al. (2023), Brain Sciences

This was the most surprising yet welcome result of this excellent paper: We only need five minutes of slow breathing practice to see significant improvements in stress and anxiety.

Of course, longer sessions can have different benefits. But if our goal is lowering stress (or we’re short on time), we can be pretty confident that even five minutes will make a meaningful difference in our day 🙏

3. It Isn’t Really a Wonder

“There are quite a few validated, scientific findings that suggest that controlled breathing has a wide range of beneficial effects…This makes a lot of sense…it isn’t really a wonder that the thing that keeps us alive also impacts how we experience life.”

- Eddie Stern, Healing Through Breathing

“It isn’t really a wonder that the thing that keeps us alive also impacts how we experience life.” That’s so good, so obvious, and so logical, which is why it’s so easy to overlook 👏

4. A House a Home, a Cup a Drink

Like how the space inside a house makes it a home, or the emptiness within a cup makes it useful for drinking, it is the breath inside the body that makes it so remarkable for living.

1 Quote

“Your mind cannot heal without laughter.””
— Catherine Rippenger Fenwick

1 Answer

Category: The Best Breathing Exercise

Answer: Children do this about 300-400 times a day while adults only do it about 15 times a day.

…

(Cue the Jeopardy! music.)

…

Question: What is laugh?

In good breath,

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

P.S. three day recovery period

Breath Science & Wisdom Meditations for a Well-Lived Life

Learn to think, speak, and act in alignment with the person you want to be.

Start 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.

 
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Breathing Guidelines, Free Sci 411, and How to Make Tomorrow Good

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Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Enjoy These Posts?

Donate to support my research.

Reading Time: 1 min 31 sec

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


4 THOUGHTS

1. Practical Breathing Guidelines and a Free Science 411

“This knowledge can and should provide a sense of freedom for individual practitioners and program developers alike in tailoring programs to meet their needs for stress reduction effectiveness.”

– Bentley et al. (2023), Brain Sciences

That sentence came near the end of an incredible study led by HHPF that was published in Brain Sciences. It’s one of the most important breath studies published to date.

In fact, it’s so significant (especially if you’re a breath coach) that I have made my Science 411 of the paper free to everyone. Click here to read or listen to it. I hope you find it helpful 🙏

2. Can Only Add Value to Your Practice

Although not necessary, adding a deeper meaning to each breath—for example, cultivating awareness that air literally sustains all of life—can only add value to your practice.

3. Why Slow Breathing Naturally Cultivates Awareness

“The pace of our breathing influences many aspects of our lives including our bodily rhythms, emotions, and mood, and so a slow and deliberate breathing pattern can allow for a slower-paced and more aware lifestyle.”

- Eddie Stern, Healing Through Breathing

This is one reason why, even without trying, slow breathing naturally cultivates mindfulness. It slows our bodies, minds, and emotions, allowing us to more easily bring awareness into our daily living 🙏

4. How to Make Tomorrow Good

“If you live today completely in love—hating no one, hurting no one, serving all—then tomorrow has to be good, whatever comes.”

– Eknath Easwaran, Original Goodness

After reading this, a new goal I have is to use my breathing and wisdom practices to live like this daily daily (even if only for a few minutes at a time—baby steps, lol). I hope you’ll join me 🙏

1 Quote

“When you blow a whistle or a bubble or a horn, it is followed by an echo or a pop or a song.

Listen.

For this is the ballad of your own breathing.””
— Rebecca Kai Dotlich

1 Answer

Category: Breathing and Movement

Answer: The synchronization of breathing with stepping that occurs in many vertebrates is referred to as this.

…

(Cue the Jeopardy! music.)

…

Question: What is locomotor-respiratory coupling (LRC)?

In good breath,

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

P.S. frankly that is none of my business

Nurture Your True Self

Everything you read in this newsletter comes from the Breath Learning Center. So, if you enjoy this newsletter, check it out. It’s cheap and full of life-changing wisdom and practices for discovering your true self. Start 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.

 
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My Ghostwriter, Cost-Free, and the Best Gift We Can Give Others

,

Listen Instead of Reading

If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Enjoy These Posts?

Donate to support my research.

Reading Time: 1 min 32 sec

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


4 THOUGHTS

1. Universally Accessible, Scalable, and Cost-Free

“Breathing practices, when used in isolation, have the advantage of being universally accessible, scalable, and cost-free. They are not limited by access to healthcare services nor burdened by side effects and put potential treatment tools in the hands of the individual.”

– Bentley et al. (2023), Brain Sciences

That’s so good. I have nothing to add but a few of these 👏👏👏

2. Breathing, Mental States, and Longevity

“All creatures consume vital energy. In the ancient Hindu tradition, it is said that we come into life with a given supply of this energy, enough to power a certain number of breathing cycles. …

If this theory is true, it may help to explain why these ancient sages claim a close connection between mental states and longevity. Our breathing rhythm, the measure of how fast our reserves of vital energy are being consumed, is regulated in part by our state of mind. Security, compassion, patience, forgiveness – all these are accompanied, if you observe closely, by a relatively slow breathing rhythm and heart rate. Positive states of mind like these conserve energy and lengthen the life span, leaving a reserve of resilience and resistance for facing challenges.”

– Eknath Easwaran, Original Goodness

3. Ghostwriter

Breathing is the ghostwriter of our lives, subtly influencing our mental states, our energy and outlook, and our overall sense of connection and belonging in this world.

4. Now as I Understand Things Properly

“A Zen monk said, ‘Before I began to practice, mountains were mountains, and rivers were rivers. During many years of practice, mountains stopped being mountains and rivers stopped being rivers. Now as I understand things properly, mountains are mountains, and rivers are rivers.’”

- Thich Nhat Hanh

1 Quote

“The only thing we have to bring to community is ourselves, so the contemplative process of recovering our true selves in solitude is never selfish. It is ultimately the best gift we can give to others.””
— Parker Palmer

1 Answer

Category: The Diaphragm

Answer: Several factors, including a small muscle fibre size and abundance of capillaries, make the diaphragm less susceptible to this, allowing it to work continuously.

…

(Cue the Jeopardy! music.)

…

Question: What is fatigue?

In good breath,

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

P.S. I had 33 open while writing this email

Nurture Your True Self

Everything you read in this newsletter comes from the Breath Learning Center. So, if you enjoy this newsletter, check it out. It’s cheap and full of life-changing wisdom and practices for discovering your true self. Start 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.

 

The 5 Exhales, Spirit, and How One Word Makes Breath Holds Easier

 
 

Listen Instead of Reading

 
 
 

4 Thoughts


1. The 5 Exhales of Slow Breathing

Here are 5 different exhales you can try during your slow breathing practice. Give them a shot and see which one brings you the most relaxation.

  1. Nasal exhale

  2. Audible pursed-lips (like blowing out birthday candles)

  3. Barely audible pursed-lips (like blowing on hot soup)

  4. Ujjayi

  5. Humming

I do a mix of these depending on how I’m feeling, but my defaults are 1 and 3.

2. How Changing One Word Makes Breath Holds Easier

Instead of saying “hold” your breath, use (or think) the word “pause.”

Holding implies tension and effort. Pausing is natural and effortless.

It’s a subtle change, but it can make a significant difference.

***

P.S. This idea was inspired by Eddie Stern’s Pranayama Week. He used the word “pause” instead of hold several times, and I found it brilliant.

3. Why Mindless Breathing is Good, Part II

“We now know that somewhere between 40% and 80% of what we do is done automatically … This is the exact strategy the brain uses to conserve energy, but especially if we've got the wrong habits, it can wreak havoc on our lives.”

- Steven Kotler, The Art of Impossible

Coming back to last week’s thought on mindless breathing, here’s another way of looking at it: 40-80%(!) of what we do is automatic. And with breathing, it’s probably 96-99%, depending on how much you practice.

But this isn’t a bad thing—it’s actually a blessing we can put to good use.

If we’re diligent and consistent with our precious gift of breath control, a mindful 1-4% investment can pay dividends on the other unmindful 96+%.

Which comes back to the main point: The goal of mindful breathing is to improve our mindless breathing.

4. A Beautiful Message and NOSEvember

“Breathwork is life changing. Whether reducing stress, controlling or eliminating disease symptoms, improving sleep, or even being a better person at work and at home. I truly believe that the breath is the key to unlocking our bodies abilities to heal themselves and perform at optimal capacity.”

- Dr. Tanya Bentley, HHPF Co-Founder & CEO

A beautiful message from a beautiful human being. Check out NOSEvember and consider supporting HHPF’s phenomenal mission. 🙏

 
 

Extra Thought (minus the bi-annual rant)

We just had another time change. I’ll spare you my normal rant on how almost every sleep scientist on the planet thinks it’s awful to change the time twice a year. But alas, we still do it : )

And if you’ve read this a while, you know I decided to ignore the time change when we “sprung forward” in March (be the change you want to see style). I loved it, and I plan on doing the same again with this one, if life allows…

 
 

1 QUOTE

“It means that breath is the root of the essence and of the soul, the life source and the ruler of the spirit.”

- The Primordial Breath, Volume I

 
 
 
 

1 ANSWER

Category: Exhalation and Nasal Nitric Oxide

Answer: This exhalation technique can increase nasal nitric oxide by as much as 15-fold.

…

(Cue the Jeopardy! music.)

…

Question: What is humming?

In good breath,

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

P.S. The true test of longevity

 
 
 

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. It’s a fun way to learn something new each week.

 
 

Breath Walking with Gandhi

 

Today marks one year since I walked 100 miles for breathing and chronic disease. In that spirit, this week’s newsletter celebrates breathing and walking. Enjoy!

 
 
 
 

4 THOUGHTS

1. An Update on "Walking 100 Miles: How Chronic Disease Makes Us Stronger"

Here is a re-share of the blog I wrote a few months after completing the walk:

Walking 100 Miles: A Story of How Chronic Disease Makes Us Stronger

Reading it now, I would change the "Healthy Paradox" section. At the time, I felt quite conflicted that I had become unhealthy on my mission to promote being healthy. In hindsight, that shouldn't have been the case.

Undoubtedly, I was the most unhealthy I had been in a long time. But, I was training for a very difficult challenge. Hard things don’t come easy. Without my daily breathing practice, who knows how much worse I would have been.

I had forgotten that sometimes health is what you don’t see [#2].

2. The Surprising Trick This Breathing Expert Uses To Stop A Panic Attack

"So when Bentley tells you to take in quick, shallow inhales, it's understandable you may raise a brow….'Doing it intentionally and in a relaxed manner and setting can actually help open up the lungs,' Bentley adds, 'so that when one does try to breathe in fully, it actually relieves that feeling.'"

- Jamie Schneider, mindbodygreen

Tanya Bentley, Ph.D is the CEO of HHPF, the non-profit organization the 100 mile walk was for. In this article, Tanya describes a rather counterintuitive approach to dealing with panic attacks: intentionally hyperventilate.

Whenever I read something that goes against everything I’ve ever learned, I immediately think, "well this just might work." : ) Enjoy the quick read.

3. Breath Walking

"Synchronizing your breathing with the rhythm of your steps in order to walk more while providing less effort…Both energizing and meditative, the Afghan Walk offers a new opportunity to approach walking with a sense of well-being."

- The Afghan walk, the benefits of a regenerating walk

Here’s a unique article about combining breathing and walking through what is known as the Afghan Walk. The goal is to reach around 6-8 breaths per minute, which we know is linked to better cardio-autonomic balance. It’s always nice when practiced methods are validated by new science.

Since learning this technique, I’ve been practicing a modified version (inhale 4 steps, hold 1 step, exhale 6 steps, hold 1 step) a few times a day in my backyard. It’s rather phenomenal. Here’s to more breath walking today.

Thanks to L.M. for sharing the Afghan Walk with me!

4. Getting Healthy vs. Staying Healthy

With high motivation, you can get healthy pretty quickly. In one day, you could clean out your pantry, start a meditation practice, and sign up for a gym.

The real challenge is staying healthy when motivation wanes.

To do this, we must develop and maintain healthy habits. It must become customary to do things that are good for us, even when we don’t feel like it.

Fortunately, there are two simple, scientifically-proven habits you can easily create to get and stay healthy: Walk more, breathe less [see #1].

 
 
 
 

1 QUOTE

"Gandhi used to walk for miles every day repeating it to himself until the rhythm of the mantram and his footsteps began to stabilize the rhythm of his breathing, which is closely connected with the rhythm of the mind."

– Eknath Easwaran, Gandhi The Man

 
 
 
 

1 ANSWER

Answer: The highest recording of this measurement of oxygen consumption is 96.7 ml·min-1·kg-1.

…

(Cue the Jeopardy! music.)

…

Question: What is VO2max?

 
 

The Breathing 4.1.1. - Harder Breathing Techniques and Molecules of Air

 

Welcome to the second edition of "The Breathing 4.1.1."

Below, I share 4 thoughts, 1 quote, and 1 answer (think "Jeopardy"). Enjoy!

 
 
 
 

4 THOUGHTS

1. We Don’t Need Harder Breathing Techniques

I recently finished the two-part interview with David Bidler on the Bravest Podcast. I highly recommend listening to both episodes. My favorite idea from David was this: We don’t need harder breathing techniques, we need to apply simple breathing methods to harder challenges. Well said.

Episode 1

Episode 2

2. HHPF High School Slow Breathing Program

Speaking of using simple breathing practices in hard situations, the Health & Human Performance Foundation (HHPF) partnered with Girard High School to implement a slow breathing program for the students. The program improved the students' tolerance to CO2 and decreased their anxiety. Pretty amazing stuff.

Read More Here

3. Relaxation Breathing - A Way to Lower Blood Glucose

There have been two studies examining a breathing technique called "Relaxation Breathing." I don’t hear much about it in the breathing community, but it appears to be helpful for lowering blood glucose. Here’s the method:

Inhale 2 Seconds, Exhale 1 Second
Inhale 2 Seconds, Exhale 2 Seconds
Inhale 2 Seconds, Exhale 3 Seconds
… (Exhale keeps getting longer) …
Inhale 2 Seconds, Exhale 10 Seconds

The progressively longer exhale is both relaxing and challenging near the end. I sometimes practice it when falling asleep. Give it a shot and see what you think.

If you’re interested, here are the two studies:

Relaxation breathing significantly lowers blood sugar after an oral glucose tolerance test

Slow breathing improves blood sugar by reducing body’s endogenous production of glucose

4. Oxygen Advantage + Yoga = High Altitude Yoga

My wife and I put together a class that combines yoga and breath-hold techniques from the Oxygen Advantage®. We’re calling it High Altitude Yoga™.

We’re holding a combined Virtual Masterclass where I teach the breathing principles and she teaches the yoga. If you’ve been in the breathing world for a while, the breathing concepts will not be new to you. But, combining them with yoga is both fun and challenging (we’ve had SpO2 drops in the mid-to-low 80s).

It’s going to be July 18th from 9:00 - 11:00 a.m. Eastern on Zoom. I hope you’ll join us!

Learn More & Sign Up Here

 
 
 
 

1 QUOTE

"By voluntarily changing the rate, depth, and pattern of breathing, we can change the messages being sent from the body’s respiratory system to the brain."

- Richard Brown & Patricia Gerbarg, from "The Healing Power of the Breath"

 
 
 
 

1 ANSWER

Answer: The number of molecules in each breath we take.

…

(Cue the Jeopardy music.)

…

Question: What is 25 sextillion? [1]

(Note: That’s 25,000,000,000,000,000,000,000 molecules!)

In good breath,
Nick

P.S. $98,000. (Ages 3 & Up.)

[1] Worrall S., “The Air You Breathe Is Full of Surprises,” National Geographic, Aug.13, 2012. View Article Here

(I found this through "Breath: The New Science of A Lost Art")

 

I'm Rucking 100 Miles + Diaphragmatic Breathing Improves HbA1c

 
One_Step_At_a_Time.png
 
 

Announcement:
I’m Rucking 100 Miles for Chronic Disease

On Leap Day, February 29th, I’m going to ruck 100 miles to raise money for the Health and Human Performance Foundation (HHPF).

If you’ve been following me for a little while, you know I’m a huge fan of their mission. They are an amazing nonprofit raising awareness around the benefits of breathing for chronic disease, stress, and anxiety.

Given the impacts breathing has had on my life, I wanted support their cause. What better way than a ridiculously long walk?

I am wearing a weighted rucksack to symbolize the extra weight we carry around as those living with chronic disease. Yet, despite that weight, we can still accomplish anything. In fact, that weight makes us stronger. I wholeheartedly believe diabetes has made stronger.

We are setting up a donations page on HHPF, which I’ll be sending out separately. If you feel so inspired, donate to help support their great mission. And please support me by telling others, sharing our posts on Instagram, and spreading the word about HHPF.

Thank you in advance for your support!

Now, on to the science.

 
 

Last week, we learned that diaphragmatic breathing improved HRV and lowered HbA1c. This week’s research reveals that it also improves antioxidant status in type 2 diabetics.

Diaphragmatic Breathing Exercise as a Therapeutic Intervention for Control of Oxidative Stress in Type 2 Diabetes Mellitus

(Read the Full Summary)

This is one of the early papers I posted to The Breathing Diabetic. I often go back through important papers to reinforce the ideas and see if I notice new things I missed before.

This one did not disappoint. Just re-reading all of my notes on this one energized me (image below). I’m fascinated with breathing, but sometimes I need a paper like this to remind me how important it is to get this research out.

The Breathing Protocol

One hundred and twenty three type-2 diabetics participated in this study. Sixty were placed in the diaphragmatic breathing group, and 63 served as controls.

The participants were instructed to lie down, place one hand on their chest, one hand on their belly, and breathe deeply and slowly, only allowing the hand on their belly to move.

This protocol is almost identical to the Oxygen Advantage “Breathe Light Advanced” exercise.

They were asked to perform this procedure for 15-20 minutes, twice a day, for 3 months.

Breathing Improves Oxidative Stress and HbA1c

At the end of the 3 months, participants in the breathing group had significantly lowered their oxidative stress by increasing antioxidant levels.

Additionally, they decreased their HbA1c by 3%. Now, this isn’t 3% as in dropping from 9% down to 6% (like last week’s study). This was 3% of their original value. Not quite as significant, but still encouraging. And, remember the study from last week didn’t see major improvements in HbA1c until the 12 month follow-up.

In short, diaphragmatic breathing led to:

  • Decreased oxidative stress

  • Better blood sugars

In good breath,
Nick

P.S. Here’s the first page of my notes on this article. I was clearly excited the first time I read it too.

 
Hegde_Notes_Image_Good.png

Yoga breathing significantly reduces PTSD in veterans

Yoga-Breathing-PTSD.png

For those of you who celebrate, I hope you had a Happy Thanksgiving!

I ate enough to almost start mouth breathing…

Before we get into this week’s research, I don’t want you to get the impression that breathing will cure PTSD. This study examined using breathing as complementary therapy, one that could be integrated as part of a complete treatment plan for PTSD. And they found encouraging results.

(Read the Full Summary of the Study Here)

The researchers studied 25 male Vietnam veterans from Australia. They were guided through a 5-day yoga program that consisted of breathing, mobility, asanas, and group therapy. Thus, there were several components to the study beyond breathing.

After the extensive 5-day training, the participants went once a week for 1 month, then once a month for 5 more months. In between sessions, they were encouraged to practice yoga breathing for 30 minutes every day. The study lasted a total of 6 months.

The researchers examined how the program affected the patients’ CAPS (Clinician Administered PTSD Scale) score, a 30-question interview that assesses PTSD severity. Scores range from 0 to 88, with higher values indicating more severe PTSD symptoms.

The average CAPS score at the beginning of the study was 56.3.  At week 6, the average score had significantly fallen to 42.1.  Finally, at the end of the 6 months, the average score had dropped to 26.2.

That’s pretty amazing. And this was with no changes to the participants medication.

Because yoga breathing is simple and has essentially no negative side effects, it could potentially be incorporated into the military health care system and be a valuable complementary therapy for PTSD.

Until that happens, let’s hope more scientific studies are conducted to assess the effectiveness of breathing programs for PTSD and to provide practical guidelines for using it as a complementary therapy.

In good breath,
Nick

P.S. HHPF is a nonprofit organization making major scientific advances with breathing therapies for stress in our military and first responder populations.

How to reduce anxiety and prevent disease

“Anxiety is often excitement and anticipation without the breath.”
- Michael Port


Hi all,

It seems like everywhere we look stress and anxiety are on the rise.

For example, did you know that 1 in 3 adolescents meet the criteria for anxiety in the United States? Or that 14% of active duty military report anxiety?

Not only are these stats devastating in general, but they also have negative implications for long-term health and well-being.

Let’s look at the numbers:

  • Anxiety increases the incidence of cardiovascular disease by 52%.

  • Stress-related conditions increase risk of autoimmune disease by 36%.

Thus, anxiety isn’t just bad in the moment, it also subjects you to chronic illness.

This is where breathing can help. Slow, deep breathing improves both subjective (e.g., questionnaires) and physiological (e.g., heart rate variability, parasympathetic activity, brain wave activity) indicators of anxiety, stress, and depression.

That last part is critical.

This isn’t some woo-woo, “just take a deep breath” stuff. Correct breathing changes your physiology to promote relaxation and focus. This reduces anxiety and improves your ability to deal with stress. All of which reduces your risk of disease.

Of course, breathing won’t fix everything. But, with essentially no side effects, it seems like slow breathing should be the first place we turn in the treatment of stress and anxiety.

In good breath,
Nick

P.S. If you haven’t heard of the Health & Human Performance Foundation (HHPF), you should check them out. They are a nonprofit organization conducting scientific research on the effectiveness of breathing for stress and anxiety. Click here to learn more about HHPF.