Mindfulness in Plain English

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Intention, 25 Breath Ideas, and Sincere but Never Serious

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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 😊

Reading Time: 1 min 37 sec

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


4 THOUGHTS

1. 25 One-Sentence Breathing Ideas for 2025

1. Don’t take ten breaths; take one breath, ten times.

2. The breath will continue to outgrow any clothing you give it.

3. You will float through life so long as you treat the breath as your ocean.

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

Continue reading them all here.

2. Ultimately, It’s Not About Breathing

“We can form an intimate relationship with our breath, our nervous system, and thus understand on a deep level the way our mind works. Ultimately, this is not about simply breathing; it is about finding a deep connection to our inner life.”

- Eddie Stern, Healing Through Breathing

Here is an excellent reminder that breathing isn’t “just breathing.” It’s “about finding a deep connection to our inner life” so we can better understand how our bodies, minds, and souls work 👏

3. This is What Counts

“Before doing anything, we should examine the underlying motivation, because as the Buddha said, “Karma is intention.” It is not so much what we do but why we do it. … This is why when we are undertaking any action it is important for us to see as honestly as possible the underlying intention behind us performing this action of body or speech. … It isn’t just the action performed or words that we speak, but how it is said or done and with what intention. That is what counts.”

– Jetsunma Tenzin Palmo, The Heroic Heart

👏👏👏

4. Sincere But Never Serious

“You must understand that I am not a serious person. I may be sincere, but never serious, because I don’t think the universe is serious. And the trouble comes into the world largely because various beings take themselves seriously, instead of playfully.”

– Alan Watts, Still the Mind

“I may be sincere, but never serious.” That might just be my new life motto. It perfectly captures the paradox of giving life our all while simultaneously laughing at ourselves and approaching it all with humor and playfulness 👏

1 Quote

“When your intentions are clear and strong, the appropriate actions naturally follow.””
— John Yates, Ph.D., and Matthew Immergut, Ph.D.

1 Answer

Category: The Nose

Answer: These are curved, bony structures inside the nose that are covered in mucus and help filter, warm, and humidify incoming air.

…

(Cue the Jeopardy! music.)

…

Question: What are nasal turbinates?

In good breath,

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

P.S. please don’t take this personally

Wisdom, Summarized for Action

The Breathing 411 is mindfully created each week to support your journey. If you find it valuable, consider joining the Breath Learning Center. Members gain access to an ever-growing collection of book summaries, science paper reviews, and insights from the greatest teachers and thinkers, designed to help you find your unique path, connect ideas, help others, and grow as a Mixed Mindful Artist. It also includes ad-free daily emails, guided practices, and more.

Treat yourself to a better life.

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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New Mouth Tape Study, Universal Rhythm, and the Ego Hates This

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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 😊

Reading Time: 1 min 44 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. New Study Published on Mouth Taping

“This is the first comprehensive literature review on nocturnal mouth-taping. It aims to ascertain what research is available that evaluates mouth-taping during sleep and to summarize this research. Additionally, it compares these research findings with the most common claims regarding mouth-taping on TikTok.”

– Fangmeyer et al. (2024)

As a fan of mouth-taping, I view this study (published earlier this month) as essential reading. It distinguishes proven benefits from anecdotal claims, offering the first review that coaches and educators can use to provide evidence-based information to those they help.

Read the full thing above, or you can get my summary and 12:40 podcast discussion as a member of the Breath Learning Center. (After you sign up just go to "Science 411s" and it will be the top one.)

2. The Universal Rhythm

“The expansion and contraction of the abdomen, lower abdomen, and chest are parts of the universal rhythm. Everything in the universe has the same rhythm of expansion and contraction just like our breath and body. All of them are rising and falling.”

– Bhante Gunaratana, Mindfulness in Plain English

I have nothing to add but a few of these 👏👏👏

3. Going with the Flow, a Great Force, and Laughter

1. Breath control isn’t always necessary—the art is knowing when to go with the flow, and when to take control.

2. Demonstrations of breathing are small compared with the great force hidden behind them.

3. The best and most therapeutic form of mouth breathing is laughter.

4. The Ego Hates This

“It is also helpful to maintain a sense of humor, as it greatly diffuses anger and humiliation. If we can see the funny side of things then we can laugh. The ego hates to be laughed at; it takes itself very seriously, so it is important to practice not taking ourselves so seriously whenever the opportunity arises.”

– Jetsunma Tenzin Palmo, The Heroic Heart

Here’s our reminder that the ego hates to be laughed at…which means we should do it every chance we get 😊

1 Quote

“In any athletic discipline, the alignment of body and breath is critical. The synchronization of what you are doing with your breathing is the whole art.””
— Alan Watts

1 Answer

Category: High Altitude

Answer: When exposed to low oxygen levels, our bodies produce more of this molecule, which promotes the release of oxygen from the hemoglobin into the tissues.

…

(Cue the Jeopardy! music.)

…

Question: What is 2,3-bisphosphoglycerate (BPG)?

In good breath,

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

P.S. Is this really all there is to life?

Breathing and Mediation Instructors:

The Breath Learning Center is a mountain of modern science and timeless wisdom. It’s summarized, organized, easy to read, and immediately actionable.

If you want to supply those you help with the best program possible, the wisdom and science in the Learning Center will be invaluable to your practice.

Click here to learn more.

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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Breath Curious, a Moving Museum, and the Necessary Path

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Sorry, No Audio This Week

Sorry, I was traveling last week and couldn’t record audio. On the plus side, Thought #3 and the humor in the P.S. link were inspired by this travel 😊. Will be back with audio next week.

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 😊

Audio Block
Double-click here to upload or link to a .mp3. Learn more

Reading Time: 1 min 36 sec

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


4 THOUGHTS

1. Breath is a Curious Operation

“Breath is a curious operation because it can be experienced as both a voluntary doing and an involuntary happening. You could do a breathing exercise and feel that “I am breathing” in just the same way as you can feel “I am walking.” But on the other hand, you breathe all the time when you’re not thinking about it. And in that way, it’s involuntary. You must breathe. And so it is the faculty attending to which we can realize the unity of the voluntary and involuntary systems.”

– Alan Watts, Still the Mind

That’s the curious power of the breath: We can control it and see that “we are breathing.” At the same time, we can study it and see that, as Eddie Stern tells us, “We are literally being breathed by the atmosphere all through the day, all through our lives.” The insight and control this brings is why breath awareness and breath exercises have been used for millennia for self-realization 👏.

2. Inherent Connectedness

“Breath is a phenomenon common to all living things. A true experiential understanding of the process moves you closer to other living beings. It shows you your inherent connectedness with all of life.”

– Bhante Gunaratana, Mindfulness in Plain English

👏 👏 👏

3. Inner Tourism, A Moving Museum, and Distance

1. Mindfulness is inner tourism.

2. Mindful breathing is a moving museum you can visit anytime.

3. “Laughter is the shortest distance between two people.” -Victor Borge

4. The Necessary Path

“The world mythologies all point to places like Hades, Sheol, hell, purgatory, the realm of the dead. Maybe these are not so much the alternative to heaven as the necessary path to heaven.”

– Richard Rohr, Falling Upward

Are you currently going through any “hells or purgatories” in your life? (Since you’re human, I’d wager there’s a 99.9% chance you are 😊). Maybe these are not “the opposite of heaven” but instead “the necessary path” to discovering it…

1 Quote

“It helps to realize that it’s better to follow the universe than those around you.””
— Rick Rubin

1 Answer

Category: Tidal Volume

Answer: The average amount of air we breathe with each breath is only about this percentage of our total lung capacity.

…

(Cue the Jeopardy! music.)

…

Question: What is 10-15%?

In good breath,

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

P.S. every time I socialize

Breathing and Mediation Instructors:

Check out the Breath Learning Center. It’s a mountain of modern science and timeless wisdom. It’s summarized, organized, easy to read, and immediately actionable.

If you want to supply those you help with the best program possible, the wisdom and science in the Learning Center will be invaluable to your practice.

Click here to learn more.

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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Whole-Brain Breathing, Nexus Point, and Life is Far Too Important

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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 😊

Reading Time: 1 min 46 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A Nasal Nexus Point

“That point at the tip of the nostril can be viewed as a sort of a window between the inner and outer worlds. It is a nexus point and energy transfer spot where stuff from the outside world moves in and becomes a part of what we call “me,” and where a part of “me” flows forth to merge with the outside world. There are lessons to be learned here about self-identity and how we form it.”

– Bhante Gunaratana, Mindfulness in Plain English

One of those lessons is that we are not separate from the world around us but are (quite literally) connected to it: “We” absorb pieces of “it,” and “it” absorbs pieces of “us.” The breath just reminds us that the boundary between “we” and “it” is somewhat of an illusion 👏

2. Breathing Modulates the Whole Brain

“We, therefore, propose that an individual’s respiratory rhythm serves a fundamental, intrinsic role that modulates the topography and dynamics of the whole brain. Going beyond respiration-brain coupling, this opens the door for the application of respiration as a therapeutic technique in mental disorders.”

– Neuroscience Bulletin (2023)

Our breathing might serve “a fundamental, intrinsic role that modulates the topography and dynamics of the whole brain.” How cool is that?

If you’d like to learn more, we have a new Science 411 on this paper in the Learning Center. Get access to it, plus the largest hub of science and wisdom on the contemplative arts, all for as little as $5.

3. Three Random Breathing Thoughts

1. Slow breathing is air appreciation. Fast breathing is air intoxication. And breath holding is air imagination.

2. Breathing is more an expression of our life force than merely our connection to it.

3. With time, breath awareness naturally becomes gratitude for living.

4. Life is Far Too Important

“Life is far too important to be taken seriously.”

– Attributed to Oscar Wilde

Or if you prefer this version from Eckhart Tolle: “Life is not as serious as the mind makes it out to be.” Both are perfect reminders to smile and laugh at ourselves often this week 😊

1 Quote

“Life itself is always in movement, so aligning with our life force means that we must always look for the flow within us.””
— Gladys McGarey, MD

1 Answer

Category: Breathing and Pressure

Answer: Pursed-lips and ujjayi breathing both likely lead to a slight increase in this (clinically abbreviated PEEP), which may help keep the airways open during exhalation.

…

(Cue the Jeopardy! music.)

…

Question: What is positive end-expiratory pressure?

In good breath,

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

P.S. Basic human needs:

The Generalist Approach

While I love just about everything about breathing and meditation, there’s one thing I feel could use more balance: Specialization.

Specializing to become “the best at this” or “the go-to person for that” certainly has its place and value. But for real-life, complex, messy humans (not speaking from experience or anything 😂), blending and adapting principles from a variety of practices, sciences, and traditions often works best.

This is the art of being a generalist, or what I playfully call being a “Mixed Mindful Artist.”

If you’re looking to build a truly beneficial personal practice or have a broader impact on those you teach, the generalist approach of becoming a mixed mindful artist might resonate with you.

You can learn more about it here.

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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A Mini Life, Breath-Brain, and Helping Everyone Else Relax

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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 😊

Audio Block
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Reading Time: 1 min 32 sec

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


4 THOUGHTS

1. A Miniature Model of Life

“When we truly observe the breath, we are automatically placed in the present. We are pulled out of the morass of mental images and into a bare experience of the here and now. In this sense, breath is a living slice of reality. A mindful observation of such a miniature model of life itself leads to insights that are broadly applicable to the rest of our experience.”

– Bhante Gunaratana, Mindfulness in Plain English

Yep, that sums it up perfectly. I have nothing else to add but several of these 👏👏👏

2. Breath-Brain: Entire Fields are Dedicated to This

“The brain’s metabolic-energetic coupling to respiration is at odds with how neuroscientists methodologically treat respiration. Respiration-related neural activity is typically considered noise, and entire fields are dedicated to stripping it from brain data.”

– Neuroscience Bulletin (2023)

The breath’s influence on the brain is so pervasive that “entire fields are dedicated to stripping it from brain data.” How crazy is that? 🤯

It’s a powerful reminder that, although we often talk about the breath’s impact on the nervous system, its effects on the brain may be the most profound (yet least appreciated) of all…

3. Three Random Breathing Thoughts

1. Shining your attention on your breath is like a dimmer switch: even if it’s not all the way up, it will still help you see better.

2. Scientific studies of breathing are timely and indispensable; personal experience with the breath is timeless and irreplaceable.

3. Equanimity is when the breather realizes they are the breath.

4. Few Persons Realize

“Few persons realize that health actually varies according to the amount of laughter.”

– James J. Walsh, MD, PhD

Here is our weekly reminder to laugh. It is, after all, the best “breathing exercise” around… 😊

1 Quote

“Pressure is contagious, but so is good will. Just one person slowing down, one person not putting others under pressure, helps everyone else to relax too.””
— Eknath Easwaran

1 Answer

Category: Breath Connection

Answer: Breathing influences this organ over a wide set of frequencies, ranging from as slow as 0.01 Hz to as high as 80 Hz.

…

(Cue the Jeopardy! music.)

…

Question: What is the brain?

In good breath,

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

P.S. like I get it

Reminder: A Good New Year Begins Now

Like a good inhale starts with a full exhale, or a good morning starts the night before, a good 2025 begins with how we end this year. So, if you want to start 2025 off strong, consider ending this year by becoming a Mixed Mindful Artist. You can do that by joining the Breath Learning Center. I’ve made it accessible, with options starting at just $5, because I believe the mixed mindful arts should be available to all who seek them. I hope you’ll join us!

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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Learning to Live, 3 Random Thoughts, and Going on an Internal Jog

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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 😊

Reading Time: 1 min 33 sec

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


4 THOUGHTS

1. Learning to Live

“In the practice of meditation you become sensitive to the actual experience of living, to how things actually feel. You do not sit around developing sublime thoughts about living. You live…meditation, more than anything else, is learning to live.”

– Bhante Gunaratana, Mindfulness in Plain English

Here’s a wonderful reminder that meditation—and all our other contemplative practices—are not a means of escaping life. They are actually a way of learning to live, a way of becoming more “sensitive to the actual experience of living.” 👏

2. Nasal Stimulation and Altered Consciousness

“The NS [nasal stimulation] elicited an altered perception of the self and of the flowing of time, a high degree of inwardly-directed attention together with a diminished ability of controlling their own thoughts, which led to a general perception of being in an altered state of consciousness.”

- Nature Sci Rep (2018)

I shared about this study about a month ago, but I recently made a post explaining its fascinating results that I thought you might enjoy. Check it out on HHPF.

3. Three Random Breathing Thoughts

1. Breathing exercises don’t solve our problems—they change how we interpret our problems, which may be just as valuable.

2. The goal of a mindful breathing practice is better mindless breathing.

3. Start by starting; one minute is always better than none-minutes.

4. An Internal Jog

“Hearty laughter is a good way to jog internally without having to go outdoors.”

– Norman Cousins

That’s a great analogy and reminder to take a daily “internal jog” this week using the most therapeutic breathing exercise of all—laughter. No treadmills required 😊

1 Quote

“I believe I know the only cure, which is to make one’s center of life inside of one’s self, not selfishly or excludingly, but with a kind of unassailable serenity—to decorate one’s inner house so richly that one is content there, glad to welcome anyone who wants to come and stay, but happy all the same when one is inevitably alone.””
— Edith Wharton

1 Answer

Category: Breath and Brain

Answer: Breathing’s impact on this brain signal is so significant that it’s often regarded as “noise” that needs to be removed.

…

(Cue the Jeopardy! music.)

…

Question: What is the fMRI signal?

In good breath,

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

P.S. Not to be dramatic but…

A Clear Path?

“If the path before you is clear, you’re probably on someone else’s.”

– Joseph Campbell

This perfectly captures the essence of becoming a Mixed Mindful Artist. We don’t focus on one method that worked for someone else; instead, we find our own path, guided by timeless wisdom, modern science, and self intuition. So, if you’re ready to start clearing your own trail, 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.