The Art of Impossible

Sit Up Straight, a Language of Energy, and Two Hours instead of One?

 
 

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4 Thoughts


1. Mindful Low-and-Slow Breathing is “Almost Always Helpful”

“Mindful low-and-slow breathing (Chapter 2) activates the parasympathetic (relaxation) nervous system and is therefore almost always helpful in reducing physiological arousal, including bringing down skin conductance. Reducing skin conductance with low-and-slow breathing is particularly helpful for a quick recovery break, between meetings, or as a break from challenging activities of the day.”

- Inna Khazan, PhD, Biofeedback and Mindfulness in Everyday Life

Mindful low-and-slow breathing is “almost always helpful in reducing physiological arousal.” <— sounds good to me.

Use it anytime, anywhere for a quick reset and recovery.

2. Sit Up Straight: Take a Full, Deep Breath

“Our thoracic curve affects lung function. When the thoracic curve become more pronounced (think hunchback), the lungs’ ability to expand decreases. Excessive thoracic curvature weakens respiratory muscles and restricts your ability to take a full, deep breath.”

- Pete Egoscue, Pain Free

We probably don’t need another reminder to sit up straight. We know good posture is essential for just about everything (especially breathing; and vice-versa, as good breathing can lead to better posture).

But, for some reason, it really stuck out here and has inspired me to make my posture a top priority. Maybe this passage will spark something for you too 🙏

3. Do This when Life Gets Complicated: Two Hours instead of One

“The non-negotiable part is key. When life gets complicated, these four practices are typically what we remove from our schedule, but the research shows this is the last choice we should make. When life gets complicated, lean into these practices, as they’re how you get the creativity needed to untangle the complicated.”

- Steven Kotler, The Art of Impossible

Kotler is discussing four key practices for “sustained peak performance” (which he says are gratitude, mindfulness, exercise, and sleep).

But the idea applies to anything we do for better health (like breathing).

When life gets absurdly busy, lean into these practices. As Gandhi said, “I have so much to accomplish today that I must meditate for two hours instead of one.”

4. Sleep Better with Breathing

Car accidents and heart attacks will spike today due to the time change (which is why I haven’t participated in two years—be the change you want to see style.)

However, most of us can’t just ignore it due to life and work obligations. The next best thing is protecting ourselves. Here’s how breathing can help:

 
 
 
 

1 QUOTE

“Within the rhythms and structure of your breath is coded a language of energy that your nervous system, glands, and mind understand.”

- Gurucharan Singh Khalsa, PhD, and Yogi Bhajan, PhD

 
 
 
 

1 ANSWER

Category: Sleep

Answer: Before the invention of electric light, people used to sleep about this many hours.

…

(Cue the Jeopardy! music.)

…

Question: What is ten hours?

In good breath,

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

P.S. My favorite childhood memory

P.P.S. Thanks to Laura from the MAPS Institute for sharing that funny post.

 
 
 

* 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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"Promising Prospects in Chronic Diseases," plus My Top 3 Books of 2021

 
 

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4 Thoughts


1. A First Goal of Pranayama is This

“Hence, through pranayama, one attempts to do away with the effort of respiration; rhythmic breathing must become something so automatic that the yogin can forget it.”

- Mircea Eliade, Yoga: Immortality and Freedom

An excellent reminder that we train our breathing, consistently and deliberately, so we can forget about it. Effort leads to effortlessness. Ancient yogis agree.

2. Slow Breathing Offers “Promising Prospects in Chronic Diseases Management”

A 2021 review of heart rate variability biofeedback (HRVB; aka slow breathing) for chronic illness examined 29 studies with over 1100 patients, concluding:

“Given the reported positive effects of HRVB on psychophysiological outcomes in various patient profiles, it is clear that HRVB offers promising prospects in chronic diseases management.”

- Heart rate variability biofeedback in chronic disease management: A systematic review 

It looks like, once again, I’m not as crazy as I sometimes feel with this breathing stuff (and neither were those slow, rhythmic-breathing ancient yogis 😁).

***

P.S. A quick rant on HRVB vs. slow breathing for the nerds like me 🤓

3. How to Be Warm-Hearted: Slow Breathing and The 4 Elements of Compassion

In one of my new favorite books, Biofeedback and Mindfulness in Everyday Life, Dr. Inna Khazan tells us that compassion requires 4 physiological elements:

  1. “Ability to orient and bring attention toward the person in need.

  2. Ability to engage socially with others in times of stress.

  3. Ability to feel safe while engaging with others.

  4. Ability to regulate our own physiology.”

Critically, these traits tie back to our hearts, specifically HRV:

“What all four of these points tell us is that HRV is central to the physiological foundations of compassion and self-compassion.”

And, most critically, HRV can be quickly and sustainably increased with slow breathing, helping you become more compassionate:

“doing the structured, straightforward, and easily accessible HRV training will help you in developing and nurturing your ability to express and act with compassion toward others and self-compassion for yourself.”

Sounds good to me : )

4. Remember this Emotional Toil for 2022

“As far as I can tell, the only thing more difficult than the emotional toil of pursuing true excellence is the emotional toil of not pursuing true excellence.”

- Steven Kotler, The Art of Impossible

Breathing certainly isn’t everything. But, it is the starting point for pursuing true excellence in all aspects of our lives. And we wouldn’t want to live with the emotional toil of not doing that : )

Bonus Thought: My Favorite Books of 2021

“We read books to find out who we are.”

- Ursula K. Le Guin

I read 56 books this year, a new record for me. Here’s a list of them, plus my Top 3 for: Overall, Breathing, and Better Living/Philosophy.

I hope the nuggets of wisdom I have shared from some of these have helped your 2021 be better in some way 🙏

 
 
 
 

1 QUOTE

“We are all journeying through the night with plans, breathing in and out this mysterious life.”

– Tara Brach

 
 
 
 

1 ANSWER

Category: The Airways

Answer: These are the narrowest passageways air goes through before reaching the alveoli.

…

(Cue the Jeopardy! music.)

…

Question: What are bronchioles?

In good breath,

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

P.S. & won’t be caught slipping again

 
 
 

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

 
 

Yogic Wisdom, Start with the Breath, and Will Smith’s 60/40 Rule

 
 

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4 Thoughts


1. Start with the Breath (scientists agree)

“They [breathing patterns] thereby constitute an easy but potent avenue to manipulate the whole physiological state of the organism.”

- Respiratory Feedback in the Generation of Emotion

Want to potently “manipulate the whole physiological state of the organism”? Scientists start with the breath. And that’s why, for overall health, we do too: It’s the quickest and most efficient way to positively impact every aspect of your life. It’s actually quite absurd not to start there, in my humble opinion 😊

2. The Montessori Breathing Method

“The Montessori method emphasizes both intrinsic motivation and learning through doing. In fact, for this latter reason, it’s often called “embodied education.” Don’t just read about organic farming—go out and plant a garden.”

- Steven Kotler, The Art of Impossible

Let’s apply the same principles of Montessori education (aka embodied education<—absolutely love that) to our breathwork.

Read about the methods you’re interested in. Read about how breathing affects the whole physiological state of the organism. But then, most importantly, embody that education and learn through doing. As Confucius says, “What greater joy can there be than putting into practice what you have learned?”

3. Ancient Yogic Wisdom Wins (again)

“One of the things that the yogis really seemed to understand was that this circuitry didn’t just happen in the brain, it happened globally, with messages going in both directions: TOP DOWN (brain to body) and BOTTOM UP (body to brain).  The intrinsic link between prāna and citta accounts for why the yogis insisted on breathing practices as the primary means to pacify the mind. …Breathing can effectively modulate the reactive loop, and restore us to a more coherent frame of mind.”

- Robin Rothenberg, Restoring Prāna

I have nothing to add, except for one of these 🤯 Oh, and to re-read Thought #1 on how modern science agrees with this global perspective on breathing…

4. How Breathing Makes You Prosper, Part II

“If man’s breath is prosperous, then the body prospers.”

- The Primordial Breath, Volume I

Pop quiz from last week: Do you remember what prosper literally means?

To go forward with hope.

So, if the breath is prosperous, then the body prospers (and I’ll add that the mind and spirit prosper, too). Thus, we could argue that “the whole physiological state of the organism” goes forward with hope. Sounds good to me : )

Bonus Thought: Will Smith’s 60/40 Rule with His Mom

“When I say silly stuff, it makes the world lighter for her. But she needs me to say smart stuff too. That makes her feel safe. She thinks that the only way I'll be able to survive is if I'm intelligent. She likes about a 60/40 ratio of smart to silly.”

- Will Smith, Will

This has nothing to do with breathing, but since I shared a 60/40 breathing rule last week, this passage jumped out at me. It’s an excellent approach to life : )

 
 
 
 

1 QUOTE

“Life begins with our first breath and will end after our last. To contemplate breathing is to contemplate life itself.”

- Larry Rosenberg, Breath by Breath

 
 
 
 

1 ANSWER

Category: Breathing 101

Answer: The matching of air and blood flow in the lungs is known as this.

…

(Cue the Jeopardy! music.)

…

Question: What is ventilation-perfusion?

In good breath,

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

P.S. You think you can hurt my feelings?

 
 
 

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

 
 

Light and Calm, Start by Starting, and the 60/40 Rule of Slow Breathing

 
 

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4 Thoughts


1. How to Get Started with Breathwork

“But this doesn’t have to be all at once.  Start by starting.  Add in what you can right now, and as these practices begin to improve your performance, they’ll end up saving you time.”

- Steven Kotler, The Art of Impossible

Kotler is discussing practices for peak performance, but the exact same goes for breathwork. Start by starting. One minute is always better than none-minutes.

So go easy and have fun with it : ) Your practice will grow naturally with time.

2. The 60/40 Rule of Slow Breathing

Speaking of getting started, here’s a simple rule you can begin with for slow breathing (and it’s one I use every day), inspired by Heart Breath Mind:

40% of your breath should be inhaling

60% of your breath should be exhaling

Here’s what it looks like:

  • 6.0 breaths/min: 4 sec inhale, 6 sec exhale

  • 5.5 breaths/min: 4.4 sec inhale, 6.6 sec exhale

  • 5.0 breaths/min: 4.8 sec inhale, 7.2 sec exhale

  • and so on…

Note that it’s hard to be this precise with most breathing apps, so just do what you can. For example, I simply use 5 in/7 out to breathe at 5 breaths/min.

3. Breathing and the Brain’s Default Mode Network

“The resting brain turns out not to be resting at all. Left to its own devices, the human mind holds imaginary conversations, replays past experiences, and reflects on the future.”

- Kelly McGonigal, PhD, The Joy of Movement

If you’ve ever tried to rest your brain, this passage probably isn’t surprising : ) It’s called the brain’s “default mode,” and it has a negative bias: Our natural tendency is to ruminate, criticize, and worry. Not so good.

Luckily, McGonigal says there’s an easy way to quiet it down. “In brain-imaging studies, focused breathing, mindfulness, and repeating a mantra have all been shown to deactivate hubs of the default mode network.”

Sounds good to me. So here’s to practicing some 60/40 slow breathing to deactivate our default mode, and activate more joy, today.

***

P.S. Don’t have time for mindfulness or breathing? Kelly has an even easier hack, which is to exercise in nature: “Green exercise appears to do something similar to the brain, but without the need for such dedicated mind-training.”

4. How Breathing (literally) Makes You Prosper

“Did you know the word ‘prosperity’ literally means ‘to go forward with hope’?”

- Brian Johnson, +1 on Spiritual Economics

I did not know that. But now that I do, I can confidently say that breathing makes us prosperous. When you walk away from a slow breathing session (or yoga, meditation, exercise, etc.), you always “go forward with hope.”

I wonder if it’s because we quiet our amygdalae and deactivate that pesky default network…🤔

 
 
 
 

1 QUOTE

“If our breathing is light and calm, a natural result of conscious breathing, our mind and body will slowly become light, calm, and clear, and our feelings also.”

- Thich Nhat Hahn

The Heart of the Buddha’s Teaching

 
 
 
 

1 ANSWER

Category: Breathing 101

Answer: The portion of each breath that does not participate in gas exchange is called this.

…

(Cue the Jeopardy! music.)

…

Question: What is dead space air?

In good breath,

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

P.S. Good luck to her on this journey

 
 
 

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.

 
 

How Breathing Helps You Get and Stay Frustrated (and why it’s a good thing)

 
 

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4 Thoughts


1. Why You Need to be Frustrated, and How Breathing Can Help

“Long-haul creativity, Robinson believes, requires a low-level, near-constant sense of frustration. … It’s a constant, itchy dissatisfaction, a deep sense of what-if, and can-I-make-it-better, and the like.”

- Steven Kotler, The Art of Impossible

A consistent breathing practice will improve your mental clarity and overall health. But it will also frustrate the hell out of you.

It’s so simple; why isn’t this taught everywhere? Wait, it’s free, and it literally helps everything?

Then, of course, your improved mental clarity will seep into everything you do, and you will get more frustrated with the world, in general. (Not that I’m speaking from personal experience or anything 😂)

But now we see it’s a good thing. We need a little frustration, a slight sense of dissatisfaction, a knowing that things could be better. It helps us sustain the creativity needed to deliver what the world needs.

And a regular breathing practice is the easiest way to get that itchy dissatisfaction.

So, please, go get a little more frustrated, and a little more creative, today : )

***

P.S. Kotler shares nine different ways for achieving long-haul creativity in the book. This was #5, but its unexpected nature made it stand out the most.

2. A Few Stand-Out Passages on the Importance of the Ancient Nose

“As a general note, the teachings on wind energy training and Yantra yoga emphasize breathing through the nostrils during the entire practice session. Unless we are given specific, personal instruction by a master on how and when to breathe through the mouth, we should always breathe through the nose.”

- The Tibetan Yoga of Breath

“The nose is the heavenly door (while) the mouth is the earthly window. Therefore, inhale through your nose and use your mouth to exhale. Never do otherwise for breath would be in danger and illness would set in.”

- The Primordial Breath, Volume I

"Ancient Egyptian cultures also recognized the importance of the breath, the evidence of which we see today in the many ancient statues that had their noses broken off but otherwise were left untouched. This defacement was no accident, but a deliberate act by conquering groups to take the life, in this case the breath of life, away from these icons."

- Michael J. Stephen, MD, Breath Taking

3. Walking After a Meal: The Simplest Habit for Stable Blood Sugar

“The most important takeaway is simple: Whenever possible, move your body after eating. Doing this helps mobilize post-meal glucose to fuel physical activity and curb the spike you might experience if you were inactive.”

- Levels, Walking after a meal: the simplest habit for stable blood sugar

The folks at Levels put out some of the best blogs; they’re well-written and packed with practical information.

This one was so good it almost made me want to switch my post-meal breathing session for a walk. Who knows, maybe I’ll become The Walking Diabetic : )

Enjoy!

***

Related: Diaphragmatic Breathing Reduces Postprandial Oxidative Stress

4. A Little Bit of Tape goes a Long Way

“I guess it goes to show that a little bit of tape can go a long way.”

- 411 Reader

When you tape your mouth at night, you reap the benefits of nasal breathing for 7+ hours a night. This includes things like better oxygenation, optimal breathing volume, harnessing nitric oxide, and brainwave synchronization.

Ultimately, this leads to deeper and more restorative sleep.

And if you’re a diabetic, your improved sleep might lead to noticeably better insulin sensitivity, which happened for this reader.

“I guess it goes to show that a little bit of tape can go a long way.” Perfectly said. 🙏

 
 
 
 

1 QUOTE

“The air, we might say, is the soul of the visible landscape, the secret realm from which all things draw their nourishment.”

- David Abram, The Spell of the Sensuous

P.S. Thanks to 411 reader Davis for sharing this book, and specifically the chapter on breathing, with me. So much goodness to explore. 🙏

 
 
 
 

1 Answer

Category: Brainwaves and Creativity

Answer: These brainwaves, which are between 8 and 12 Hz, are most associated with creative thinking.

…

(Cue the Jeopardy! music.)

…

Question: What are alpha brainwaves?

In good breath,

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

P.S. Slipping the bouncer a $20

 
 
 

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.

 
 

How Breathing Boosts Creativity, Why We Sigh, and Where Rumi’s Soul Lives

 
 

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Welcome back to another 411. Let’s jump straight in…

 
 
 
 

4 Thoughts


1. Breathing to Boost Creativity: Quieting the Amygdala, Pessimism, and 80%

“Unfortunately, to keep us safe, the amygdala is strongly biased toward negative information. …This crushes optimism and squelches creativity. When tuned toward the negative, we miss the novel.”

- Steven Kotler, The Art of Impossible

When we meditate or practice slow breathing (~4-6 breaths/minute), activity in our amygdala is reduced. It’s hypothesized that this occurs through the “hyperpolarization” of neurons, which literally makes them harder to excite.

This turns down negative thinking and turns up creativity. It’s not magic; it’s membrane potential : )

Perhaps this is why, after interviewing the most creative people on the planet, Tim Ferriss discovered that “More than 80% of the interviewees have some form of daily mindfulness or meditation practice.”

These practices naturally lead to cardiorespiratory coherence, quieting the pessimistic amygdala, allowing us to see the novelty all around us.

So how about we slow down our breath, quiet our amygdala, and cultivate a little more creativity, today.

***

Related Quote: “When Video Arts asked me if I’d like to talk about creativity I said ‘no problem!’ No problem! Because telling people how to be creative is easy, it’s only being it that’s difficult.” - John Cleese

2. Breathing To Live A Fuller Life

“It is life that is the real teacher. Practice should open us to a fuller life, not cut us off from it altogether.”

- Larry Rosenberg, Breath by Breath

As much as I’m obsessed with my breath practice itself, this is perfect. We should use our practice to open us to a fuller life. To be more creative at work, to hike up a mountain, to accomplish a new PR in the gym.

And this really applies to everything we do for better health. Let’s not make the practice our life. Instead, let’s use the practice to have a fuller life.

***

P.S. Like most of these thoughts, I’m talking to myself here : )

3. Why We Sigh

“But there may be more to sighing than just sustaining life. Research suggests that sighing also may relieve stress.”

- Jack L. ­Feldman, PhD and Ramani Durvasula, PhD

Why We Sigh

As if sustaining life wasn’t enough : )

Here’s another excellent article on sighing, this time from BottomLineInc. Be sure to read how you can “harness the sighing effect.” It’s doesn’t involve sighing at all…

Enjoy!

***

Related: Pair this with one of my favorite articles ever, which goes by the same name: Vice: Why We Sigh

4. The Easiest Way to Immediately Improve Your Breathing

“The inhalation should be extremely soft and continuous, whether sitting down or lying down. If you are walking or standing, you should be relaxed. What is forbidden is noise.”

- The Primordial Breath, Volume 1

The easiest thing you can do to instantly improve your breathing anytime, anywhere, is just make it quiet. “What is forbidden is noise.”

 
 
 
 

1 QUOTE

“The soul lives there in the silent breath.”

- Rumi

 
 
 
 

1 Answer

Category: Amygdala Etymology

Answer: Because of its shape, the amygdala got its name from the Greek word amygdale, meaning this.

…

(Cue the Jeopardy! music.)

…

Question: What is almond?

In good breath,

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

P.S. take it from here good luck

 
 
 

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.

 
 

How Breathing Compounds, 2000+ Years, and a Remarkable Fact of Existence

 
 

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A Breathing Gift This Week

Have you read the Holstee Manifesto? It’s amazing. This is my adaptation, The Breathing Manifesto. (I literally just copied their format. I’m not that creative, lol). Print it, hang it, and enjoy it!

 

Alright, on to this week’s 411…

 
 
 
 

4 Thoughts


1. The Body is Complex, So We Should Listen To It

(Read Time: 32 seconds)

“Our bodies are complex interconnected systems of biological processes that interact differently under the influence of the unique genetic coding and environmental factors that we each experience.”

- Dr. Ellen Langer, Counterclockwise

That passage gets a “Wow!” 🤯x 100

So if anyone ever tells you one breathing method is best, or one diet, or one anything related to your health, remember this message from Harvard professor Ellen Langer. Our bodies are insanely complex. There’s no way of knowing what’s best for you without trying it and listening to your own body.

***

Related Quote: “What we mean is, in the field of peak performance, too often, someone figures out what works for them and then assumes it will work for others. It rarely does. More often, it backfires.” - Steven Kotler, The Art of Impossible

2. Will This Be Laughed at in 2000+ Years?

(Read Time: 43 seconds)

“I delved into the medical research … I was amazed by how the yogis of India and Tibet, prior to the invention of modern technology or research instruments, gained a thorough knowledge of the effect of the breath, proper and improper, on our physical, emotional, and spiritual health.”

- The Tibetan Yoga of Breath

Building off the previous thought, here’s a perfect example of the power of listening to the body. Without science, ancient yogis discovered the healing power of the breath, which modern science is only now starting to “validate.”

Of course, you know I’m obsessed with reading science papers : ) But in 2000+ years, do we really think any of them will still be meaningful? Or will they be laughed at? Probably the latter.

But results based on human experience, like those discovered by yogis millennia ago, are timeless.

***

P.S. This thought, and thought #1, are exactly why I’m obsessed with breathing : ) We can read the science, immediately apply it, and discard what doesn’t work for us.

3. How to Practice Mindfulness While You Walk

(Read Time: 31 seconds)

“Through breathwalking, I can access the same state of calm as people doing yoga and meditation but on my own terms” - James Nicolai, MD

- From Weight Watchers: How to Practice Mindfulness While you Walk

Yes, that’s right, Weight Watchers 🤦 Every single conscious and unconscious bias I have went into high gear when I saw it.

But this is the most succinct yet comprehensive article on breathwalking I’ve come across. It’s well worth the 3 min it’ll take you to read it. Enjoy!

4. Why Breathing is the Compound Interest of Health and Wellness

(Read Time: 37 seconds)

An obvious (yet overlooked) aspect of breathing is that we’re always doing it.  This presents the opportunity for infinite compounding gains over time.

Compounding requires two ingredients, time and consistency, which are built into breathing. Other health interventions, such as new diets, also compound. But they are usually more sporadic, limiting their chances of endless growth. 

But breathing is always there. It just takes tiny shifts, such as breathing only through our noses, for the compound interest to start accruing.

So here’s to watching our tiny 1% breathing investments compound into ridiculous growth over time.

***

Related: Smiling and the Warren Buffets of Breathing

Related Quote: “Peak performance works like compound interest.  A little bit today, a little bit tomorrow, do this for weeks and months and years and the result won't just be a life that exceeds your expectations, it'll be one that exceeds your imagination.” - Steven Kotler, The Art of Impossible

 
 
 
 

1 Quote

“One of the most remarkable facts of existence is under our noses all of the time.”

- Rick Hanson, Ph.D., Neurodharma

 
 
 
 

1 Answer

Category: The Complex Human Body

Answer: According to recent estimates, the human body has approximately this many cells.

…

(Cue the Jeopardy! music.)

…

Question: What is 30-40 trillion?

In good breath,

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

P.S. One last look

 
 
 

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.