The Primordial Breath

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10 Percent More, Rich Inner Core, and My Kind of Equanimity

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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 😊

 

4 Thoughts



1. The Famous 10-18% Nasal Breathing and Oxygenation Study

“We here show that arterial oxygenation is improved in healthy awake subjects during nasal breathing as compared with mouth breathing.”

- Lundberg et al. (1996)

Two take-homes from this oft-cited paper:

  • Nasal breathing increased tissue oxygenation by ~10% compared to mouth breathing in 6 of 8 healthy people.

  • Adding nasal air to a ventilator increased arterial oxygenation by ~18% in 6 of 6 mechanically ventilated people.

Deep dive of this paper:

This one was packed with fascinating results. If the take-home is all you need, stop there. But if you’re a serious breathing nerd, this one is a must-read/listen-to Science 411 (just released on Friday).

2. Use Your Diaphragm for Less Stress & Better Cognition

“Diaphragmatic breathing can directly lower cortisol levels, reducing the negative physiological responses to stress and improving cognitive function.”

- Patrick McKeown, The Breathing Cure

Sounds good to me. If we combine that with thought #1, we can also increase oxygenation while we’re at it 👏

3. Exercise Your Rich Inner Core for More Benefits (beyond abs or diaphragm)

“More and more, I became convinced that our bodies are wired to benefit from exercising not only our muscles but our rich inner, human core — our beliefs, values, thoughts, and feelings.”

- Herbert Benson, MD, Timeless Healing

What better way to exercise and express those than a daily self-care ritual? I like 20-30 min of morning breathing & gratitude, but anything you do to connect to your values, beliefs, and feelings will do.

Have fun exercising your rich inner core, this week 🙏

4. Equanimity

Equanimity is when the breather realizes they are the breath.

1 Quote

“If the spirit is circulating, the breath is circulating. If the spirit stays still then the breath remains, too.”
— The Primordial Breath, Volume I
 

1 Answer

Category: The Nervous System

Answer: Our parasympathetic nervous system uses this many of our 12 cranial nerves.

…

(Cue the Jeopardy! music.)

…

Question: What is four?

In good breath,

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

P.S. Enjoy brunch though

The Tip of the Iceberg

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* 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.

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.

 
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Neat Breath Science, 3 Sentences to Live By, and it is a Panacea

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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 😊

 

4 Thoughts



1. Neat Science: How to See If Slow Breathing is an Antioxidant

“…our results lead to the hypothesis that slow breathing may exert some antioxidant effect, possibly via parasympathetic stimulation.”

- Nature (2017)

The way they got to this hypothesis was pretty cool:

  1. They had people with type-1 diabetes inhale extra oxygen.

  2. After, they observed that arterial stiffness and blood pressure went up. This was likely due to excess oxidative stress.

  3. Then, they repeated the process, but participants breathed slowly at 6 breaths/min while inhaling oxygen.

  4. Slow breathing offset the harmful effects of extra oxygen on blood pressure and arterial stiffness.

Together, this suggests that slow breathing acts as a natural antioxidant.

***

P.S. If you want more neat findings like this, check out the Science 411s in the Breath is Life Learning Center.

2. Get 90% from 50% (or less): A Few Minutes Go a Long Way

“As you read any given sentence, you will probably get 90% of the meaning from 50% of the words…the rest of the words are unnecessary filler.”

- Peter Hollins, The Science of Self-Learning

This made me think of how, with breathing, we get a lot of psychological benefits from a small percentage of the breaths we take.

Example: A 20-minute morning breath practice might be less than 1% of your breaths. But, it may account for 90% of your equanimity.

Of course, all our other breaths aren’t just “fillers”—they’re critical to our wellness, too. But let’s remember that even a small investment in our breath can go a long way toward our health and happiness 🙏

3. Why Breathing Seems Like a Panacea: Part II

“In fact, any condition that is caused or exacerbated by stress can be helped by a well-designed mind body approach. Furthermore, because all health conditions have some stress component, it is no overstatement to say that virtually every single health problem and disease can be improved with a mind body approach.” (my bold)

- Herbert Benson, MD, Relaxation Revolution

Slow breathing is one of the fastest and most effective mind-body approaches to triggering the relaxation response and reducing stress.

And since stress plays a role in basically every health condition, breathing can therefore help in basically every health condition.

Breathe slowly—> reduce stress—> improve virtually every health condition. Maybe it is a panacea, after all? 😊

***

P.S. See Thought #1 here for Part I.

4. Three Short Ancient Sentences to Live By

“Walk slowly! Talk little! Love breath!”

- The Primordial Breath, Volume I

Sounds like a perfect life-mantra to me 🙏

1 Quote

“And beyond improving stress resilience, breath practices can restore your sense of being genuinely who you are, of knowing what you feel, of recognizing what others feel, and of being able to experience deep and meaningful connections with people, with your values, and with all that is.”
— Richard Brown, MD, and Patricia Gerbarg, MD
 

1 Answer

Category: The Cardiovascular System

Answer: There are approximately this many miles of veins, capillaries, and arteries in an average adult.

…

(Cue the Jeopardy! music.)

…

Question: What is 60,000 miles?

In good breath,

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

P.S. Every. Single. Time.

 
 

Breath is Life Learning
Science and Books Made Simple

For each book and research paper I read, you get an easy-to-digest 411 summary:

  • Web-based text or downloadable PDF

  • Audio podcast version (also downloadable)

Plus, you get a super short daily email with a nugget of breathing wisdom. It only takes a few seconds to read, but it will set you up for a better day, every day.

P.S. 30-Second Science

For each Science 411, if you read the “1 Big Takeaway” followed by the “1 Practical Application,” you can get almost everything you need from a study in about 30 seconds.

P.P.S. Life-Changing Ideas

For each Book 411, you get “1 Life-Changing” idea from that book. Thus, even if you’re not interested in the book, you can open that section and get a quick idea to help you live a better life.

Here are a few of my favorites:

  • From Buddha’s Brain: Our Breath Moves Spirit Around Like Our Hearts Move Blood Around

  • From The Mindful Day: How to Live Longer (regardless of your age, lifespan, or healthspan)

  • From Breath by Breath: How it Should Be, and Letting Breath (and life) Unfold Naturally

  • From The Confidence Gap: No One is Perfect (and the solution)

  • From Stolen Focus: Mind-Wandering is a Superpower (and How to Do It Correctly)

 
 

* 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.

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.

 
 
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Therapeutic Mouth Breathing, Focus, and My Favorite Breathing Parable

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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 😊

 

4 Thoughts



1. How Breathing Gets You Focused: The Noradrenaline Sweet Spot

“Noradrenaline is also released, though in different amounts, during times of intense focus, curiosity, or passion, promoting the growth of new connections in the brain. Researchers…found that slow, controlled, deep breathing helps the brain nail the noradrenaline “sweet spot,” heightening attention and getting people laser focused.”

- Leah Lagos, Psy.D., Heart Breath Mind

Next time we need to get laser focused, let’s breathe slowly and deeply to hit our “noradrenaline sweet spot.” Simple and highly effective 🙏

***

Related: Why Breathing Gets You Focused (and 5 ways to do it)

2. The Best (and most therapeutic) Form of Mouth Breathing Is…

Laughter.

Lately, I’ve been spending 10-20 min/day listening to comedy. It’s my new favorite “breathing exercise” 😊

Give it a try, and enjoy a little more laughter therapy this week.

3. Why Slow Breathing Helps Reduce Blood Pressure

“The connection between stress and blood pressure is the autonomic nervous system, which regulates the tone of the smooth (involuntary) muscle that lines the walls of arteries. The sympathetic branch of that system constricts arteries, increasing blood pressure, while the parasympathetic branch relaxes them, lowering pressure.”

- Andrew Weil, MD, Mind Over Meds

Slow breathing activates the parasympathetic branch of our nervous system. As we learn here, this relaxes our arteries and lowers blood pressure.

And with regular practice, we increase the tone of the parasympathetic nervous system, leading to long-term reductions in blood pressure.

4. My Favorite Breathing Parable

From Larry Rosenberg in Breath by Breath:

“An ancient teaching from India points to this truth. There was a conference of all the human faculties, all the senses, which in the Indian tradition are six. The five senses plus the mind. As at many meetings, they first had to decide who would be in charge. Sight popped up and put in its bid, creating beautiful images that had everyone enraptured. Smell arose and created powerful and haunting aromas that left everyone tingling with anticipation. But taste could top that with astounding and delectable flavors from all the world's cuisines. Hearing created exquisite harmonies that brought everyone to tears, and the body brought on physical sensation that had everyone in ecstasy. And the mind spun out intellectual theories that took on beauty by the depths of the truth they expressed. Along came the breath, not even one of the senses, and said it wanted to be in charge. All it could present was the simple in and out breath. Not terribly impressive in the face of everything else. No one even noticed it. The other senses got into a tremendous argument about which one of them would be chosen. The breath, in its disappointment, began walking away. And the images began to fade. The tastes lost their savor. The sounds diminished. “Wait!” the senses called out. “Come back! You can lead, we need you.” And the breath came back and took its proper place.”*


1 QUOTE

“The soul is the child of the breath, and breath is the mother of the soul. Soul and breath follow each other just as form and shadow do.”
— The Primordial Breath
 

1 ANSWER

Category: Breath & Biology

Answer: Breathing is part of a larger biological idea called this, which broadly represents our ability to adapt for optimal functioning within a defined biological system.

…

(Cue the Jeopardy! music.)

…

Question: What is symmorphosis?

Extra: How to Easily & Effectively Build Breathing Exercises Into Your Daily Routine

Here’s another guest blog I wrote for ResBiotic. If you’re looking for some simple ways to include breathing into your day, I think you’ll find it helpful. Enjoy!

How to Easily & Effectively Build Breathing Exercises Into Your Daily Routine

In good breath,

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

P.S. Me neither…

Breathing for Diabetes:

If you love learning about breathing, or just want to live an overall healthier life, I think you’ll really enjoy this class (diabetes or not).

 
 

* 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.

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.

 
 
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Free 1-on-1 Sessions, Less is More, and How to Life a Long & Healthy Life

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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 😊

 

4 Thoughts



1. Less is More

When you breathe less, you almost always get more.

  • More blood flow.

  • More oxygen delivery.

  • More time sleeping deeply.

  • More time alive on this planet.

2. Breathing Turns Insight into Action

“What are tools? Tools are practices, simple techniques that bridge the gap between insight and action. Using them over time enables you to fulfill your potential.”*

- Barry Michels and Phil Stutz, Coming Alive

I think breathing exercises fit this definition perfectly.

They’re simple techniques that convert insights (like those in Thought #1) into actions (like taking a few minutes to breathe light & slow each day).

And, I hope you’re discovering like I am that using them over time enables us to fulfill our highest potential.

3. The Breath Is Always Now

“The breath is a constant reminder of what is going on in this very moment. It is not a time to think about the past or what you will be doing later. The breath is always now.”*

- Lodro Rinzler, Walk Like a Buddha

And this is why breathing is perhaps the best tool we have. When you’re focused on the breath, there’s no time to worry about the past or future.

The breath is always now.

4. Ancient Wisdom: Breathing Exercises Bring a Long & Healthy Life

In The Primordial Breath, which is part of the ancient Taoist Canon, there is an excellent line about breathing exercises & a long life:

“At best, it brings immortality, and at the very least, it profits toward a long life.”**

Sounds good to me 🙏

***

P.S. Unfortunately, “immortality” shouldn’t be taken literally...dang it! In the preface, the translator says: “Due to the distance in time and culture many words, as translated, do not necessarily mean what they appear at first glance to mean…Most texts under ‘immortality’ understand a long and healthy life.”

** This quote was referring to one specific breathing exercise called the “Embryonic Breath.” But, given their use of many breathing exercises for longevity, I think my thought matches their sentiment.

EXTRA: Free 1-on-1 Sessions on Anything

I am going to start offering free one-hour 1-on-1 sessions between July 11th - September 30th. These can be about anything:

  • A general discussion

  • You can bring specific questions & I’ll do my best to answer

  • I can lead you through a gentle slow breathing practice

  • Or some mix of all of these

You can sign up here.

Also, I’m using the scheduling service my wife used for her online yoga, so if you see “Black Sand Yoga” anywhere, that’s why : )

I look forward to meeting some of you!


1 QUOTE

“In fact, every relaxation, calming or meditation technique relies on breathing, which may be the lowest common denominator in all the approaches to calming the body and mind.”
— Christophe André
 

1 ANSWER

Category: Lungs

Answer: Normal human lungs weigh about this much, and approximately 40-50% of that weight comes from blood.

…

(Cue the Jeopardy! music.)

…

Question: What is 1 kg (or 2.2 lbs)?

In good breath,

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

P.S. someone told me to “just be myself”

Breathing for Diabetes:

If you love learning about breathing, or just want to live an overall healthier life, I think you’ll really enjoy this class (diabetes or not).

 
 

* 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.

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.

 
 

Effortless Inhales, Deepak on Smiling, and Maybe Loud Breathing is OK?

 
 

Listen Instead of Reading

 
 
 

4 Thoughts


1. The Breath Should Enter Very Subtly

“‘Very subtly’ means that when the nose draws in the outside air, it should draw it very subtly so that the ear should not hear it.  Being subtle and fine is the gate to life. … The inhalation should, therefore, be done in a subtle and fine way.”

- The Primordial Breath, Volume I

This is always my #1 tip for breathing: make it quiet and subtle. Remember, “Being subtle and fine is the gate to life…”

***

Related: How Breathing Boosts Creativity, Why We Sigh, and Where Rumi’s Soul Lives (see #4 and the 1 quote)

2. Effort Leads to Effortless

“It takes a lot of effort for our fitness to appear natural and effortless. But just because it appears effortless does not mean that no effort was made.”

- Haemin Sunim, The Things You Can See Only When You Slow Down

The same is true for breathing. To breathe in a “subtle and fine way” takes deliberate practice and effort. I’m still working on it. I hope you are too : )

3. Maybe Loud Breathing is OK in Modern Yoga Classes?

I’m clearly a big fan of quiet breathing : ) Traditional yoga practices are too.

However, if you go to a modern group yoga class, you’ll hear a lot of loud breathing. Physiologically, I’ve always thought it was wrong…

But maybe there’s more to that loud breathing than just physiology?

In The Joy of Movement, Kelly McGonigal tells us that loud breathing during yoga is a critical component of social bonding and group flow:

“Studies show that yoga, like dancing, can create social bonds. … The breath becomes the beat that drives the flow of poses, and the sound of the group inhaling and exhaling in unison provides a satisfying sensory feedback.”

Of course, you’re not going to hear me breathing loudly in class now (I’m an introvert, anyways 😂). But let’s not overlook the social and emotional bonding that it might bring. Perhaps they are most critical in today’s world.

***

P.S. Maybe we even naturally began loud breathing during group yoga classes out of a deep yearning for more social connection? Just a thought…

4. Smiling and Breathing, Part II

“Stop. Take three deep breaths and smile everywhere in your body, observing what’s happening in your body. Proceed now with kindness and understanding.”

- Deepak Chopra

To complement last week’s thought on smiling, I was searching for info on the Buddha’s half-smile, when I stumbled across this quote.

At first, it might seem cliché. But, like most great teachers, Deepak simply distilled the science of smiling and breathing into a practical exercise.

Remember what we learned last week:

The act of smiling makes you happier.

Slow deep breathing makes you happier.

So set your breathing timer, put a slight smile on your face (Buddha-style), and “proceed with kindness and understanding.”

 
 
 
 

1 QUOTE

“Can it really be so simple? Just breathing deeply? Is that it? The answer, friends, is yes.”

- Wim Hof

 
 
 
 

1 ANSWER

Category: Breathing 101

Answer: This is the volume of air remaining in the lungs after a maximum forceful exhale.

…

(Cue the Jeopardy! music.)

…

Question: What is residual volume?

In good breath,

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

P.S. which I’m about to elaborate on

 
 
 

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.

 
 

Alternate Nostril Breathing, 70% Exhales, and How to be "Happy Right Away"

 
 

Listen Instead of Reading

 
 
 

4 Thoughts


1. A Friendly Reminder to Exhale More than 70%

In Heart Breath Mind, Leah Lagos discusses a fascinating study where a group of people were instructed to only exhale about 70% of their air with each breath.

Here’s what happened:

“After just 30 seconds of this subpar breathing, almost every subject reported a climb in unpleasant symptoms, including anxiety, dizziness, lightheadedness, and neck and shoulder tension.”

The fix? Slow breathing with full exhalations. Give it a try and see for yourself.

2. An Ancient Breath and the Door to Heaven

“By relying on the ‘door and the window’ (is meant) the nose as the door of heaven, and the mouth as the window of the earth.  It follows, then normally that the nose inhales and the mouth (should) exhale, and (this is) beneficial to breathing. ”

- The Primordial Breath, Volume I

This ancient approach was way ahead of science.

In fact, although the translation reads a bit choppy, we now know this method of nose-in/mouth-out can increase whole-body oxygenation by more than 10%.

Just don’t forget to exhale fully : )

***

P.S. “The nose as the door of heaven”…I felt compelled to re-emphasize that 😊

3. Two Yogic Breathing Experts Describe the Balancing Act of Alternate Nostril Breathing

“Ultimately, in the hatha yoga tradition, the intention with these nostril-specific practices is to establish balance between the two sides of the nervous system, so neither is dominant.”

- Robin Rothenberg, Restoring Prāna

It sounds counterintuitive, but the reason we practice alternate nostril breathing (or ANB) is for balance, so neither side is dominant.

I love the analogy Eddie Stern uses: “You can think about breathing through alternate nostrils in the same way that we think about stretching both the right and the left sides of our bodies when we do yoga postures.”

With ANB, we’re “stretching” different sides of the nervous system (since the right nostril is sympathetic and the left is parasympathetic). But the goal is the same: we train each side separately so they function better as a whole.

4. How to be “Happy Right Away”

“The group that holds the pen between their teeth (which, you may notice, creates a sort of smile) are HAPPIER at the end of the experiment than people who hold the pen between their lips (which, you may notice, creates a sort-of frown).”

- Brian Johnson, +1 On Smiling

This passage summarized a study showing that the act of smiling, even without a reason, makes you happier. And I think the same is true for slow breathing.

As Thich Nhat Hahn says beautifully, “You only need to practice mindful breathing for a few seconds, and you'll be happy right away.”

So let’s smile and breathe mindfully to be a little happier, today : )

Extra Thought: Breathing for Diabetes

I’m giving a short 15-min presentation on Breathing for Diabetes at the MAPS Modern Wellness Summit this Saturday, December 4th. It’s a free virtual event with a ton of amazing speakers, so sign-up if you’re interested:

Learn More about the Free Modern Wellness Summit

 
 
 
 

1 QUOTE

“Our breathing is designed to help us release any tensions that have become so much a part of us that we no longer sense their presence.”

- Carla Melucci Ardito

 
 
 
 

1 ANSWER

Category: Dysfunctional Breathing

Answer: When the chest and abdomen move in during inhalation and out during exhalation, it’s called this type of breathing.

…

(Cue the Jeopardy! music.)

…

Question: What is paradoxical breathing?

In good breath,

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

P.S. This certainly became clearer with age…

 
 
 

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.

 
 

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.

 
 

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

 
 

Listen Instead of Reading

 
 
 

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

 
 

Listen Instead of Reading

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.

 
 

Ujjayi isn’t Ocean, Well-Being, and Why You Should Teach “Brooklyn” Yoga

 
 

Listen Instead of Reading

 

This week, you’re going to learn:

  • That Ujjayi and Ocean breathing are different,

  • How to breathe for inflammation, and

  • A story I listened and laughed at more times than I’m proud to admit…

I hope you enjoy it!

 
 
 
 

4 Thoughts


1. Ujjayi vs. Ocean Breathing (turns out they’re different)

“Ujjayi pranayama, which is performed by lightly tightening the glottis and breathing with a whispering sound and then exhaling out of either the left or right nostril, stimulates the vagus through massaging the larynx and downregulating the sympathetic nervous system. … Ocean breath is sometimes used synonymously with ujjayi, but the two are separate practices.”

- Eddie Stern, One Simple Thing

I thought Ujjayi and Ocean breathing were the same thing. So, I found this passage fascinating (especially that Ujjayi uses an exhale through one nostril). I messaged Eddie about it, and he kindly responded with even more value.

He added that, for Ocean breathing, “the sound is made not so much by the tightening of the glottis, but by creating a continuum of pressure from the high nasal cavity, through the throat, into the thorax.”

That means there are two key differences between Ujjayi and Ocean breathing:

  • Ujjayi: sound comes from the glottis, and the exhale is through only one nostril.

  • Ocean: sound comes from the nose to thorax, and the exhale is through both nostrils.

My favorite part about breathing is continuously learning that I have so much more to learn : ) Thanks, Eddie!

***

Related: Hatha Yoga Pradipika (#51-53)

Related: My Conversation with Eddie on All Things Breathing

Related Quote: “The surest way to prevent yourself from learning a topic is to believe you already know it.” - James Clear

2. Slow Breathing for Oxidative Stress and Inflammation

Diabetes and its associated blood sugar fluctuations lead to chronic oxidative stress and inflammation. What can slow deep breathing do?

  • JACM (2011): “Diaphragmatic breathing, likely through the activation of the parasympathetic nervous system…reduces reactive oxygen species production.”

  • Nature (2017): “…our results lead to the hypothesis that slow breathing may exert some antioxidant effect, possibly via parasympathetic stimulation.”

  • PLOS One (2013): “RR [relaxation response] practice…reduced expression of genes linked to inflammatory response and stress-related pathways.”

Taken together, these results suggest that slow breathing could be a simple and effective way to reduce oxidative stress and inflammation in diabetes. 

But you don’t need diabetes to benefit. These two complications are present in many acute and chronic conditions, so the above results will help everyone.

3. “Why Your Breath is Connected to Your Well-Being”

“As deep breaths slow your heart rate, for example, your vagus nerve recognizes the cues of safety and sends that information to parts of the body so they can turn off their defenses, such as those that arise from a sense of anxiety or threat.”

- Why Your Breath is Connected to Your Well-Being

This is an awesome little article on breathing and well-being, focusing mainly on the vagus nerve.

You will learn how vagal tone is connected with social situations, how compassion can increase respiratory sinus arrhythmia (a marker of vagal activity), and 4 simple ways to calm your whole body.

I hope you enjoy it as much as I did.

4. Why You Should Start Teaching “Brooklyn” Yoga

“One new meditator kept coming to interviews with a chronic lament: ‘The breath is so boring!’

Finally, I asked him if he'd ever heard of Brooklyn yoga? He said no. I told him to close his mouth tight and close off both nostrils with his fingers. We sat that way for some time until finally he let go of his nose and gasped for air.

‘Was that breath boring?’, I said.”

- Larry Rosenberg, Breath by Breath

I must have listened to this story about 10 times in a row and laughed more with each one. It brilliantly captures the importance of breathing—no science or technical jargon needed.

So if anyone tells you breathing is boring, doesn’t work, or is pseudo-science, teach them a little “Brooklyn” yoga—you might just change their mind : )

***

P.S. When I ran in and told my wife the story (yes, I was excited, lol), she didn’t get the “Brooklyn” part. Neither do I, but I think that’s the point : )

Related: Is Breathing Woo-Woo? (Thought #4)

 
 
 
 

1 Quote

“If one wants longevity, one should let the spirit and the breath pour into each other.”

–Tao Tsang

Translation from The Primordial Breath

 
 
 
 

1 Answer

Category: Vagus Nerve Function

Answer: Activation of the vagus nerve releases this chemical, which stimulates muscle contractions in the parasympathetic nervous system and slows the heart rate.

…

(Cue the Jeopardy! music.)

…

Question: What is acetylcholine?

In good breath,

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

P.S. No I don’t “meditate”

 
 
 

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.