Listen Instead of Reading
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4 THOUGHTS
1. A Better Brain: Mindful Breathing Improves Cognition and Neural Efficiency
“It is intriguing that a mental exercise that ‘merely’ entails the voluntary focus on a simple object, such as the sensation of one’s own breath, combined with a non-reactive and accepting awareness of concurrently arising mental phenomena, can have far-reaching effects on cognitive functions.”
This study found that the brief (but consistent) practice of mindful breathing improves our attention, our ability to resist distractions, and the efficiency of neural networks responsible for these processes.
Those benefits are a superpower in today’s world 👏
***
P.S. Here are two videos you can use to try mindful breathing:
Breathing Meditation | UCLA Mindful Awareness Research Center
2. How Much Should Your Mind Wander during Mindful Breathing?
Speaking of mindful breathing, I just read this Q&A in Light Watkins’ new book, Travel Light, and thought it was an amazing reframe of mind-wandering. I hope you find it helpful too:
“What percentage of time should my mind wander in meditation?
One hundred percent of the time. Trying to stop your mind from wandering in meditation is as futile as trying to stop your heart from beating by thinking, “Don't beat!" over and over. It's going to keep wandering, and therefore it's best to just shift your attitude about it from antagonistic to friendly. In other words, never chastise your mind for thinking. Instead, if you practice celebrating your wandering mind, it will become more settled more often.”
3. You Already Knew This, But…
Peter Attia, MD, discussing techniques he uses for his emotional health in Outlive:
“Another technique I have grown very fond of is slow, deep breathing: four seconds to inhale, six seconds to exhale. Repeat. As the breath goes, the nervous system follows.”
You already knew this by now, but I’m sharing it to highlight how breathing spans genres. Whether it’s MD science or deep spirituality, it all comes back to the same basics: 4 sec in, 6 sec out, repeat.
The breath leads, the nervous system follows.
4. Two Simple Things We Should Do Every Day for Our Heart & Mind
Observe One Breath: This brings us back to the present, is relaxing, and cultivates “meta-awareness.”
Change One Breath: Lengthen your inhale and exhale to feel the instantly calming power of slow breathing.
Extra: Nick the Skateboarder (plus meditation in a bottle part 2)
When I was a kid, all I did was skateboard. It consumed every inch of my life. I dreamed of being sponsored by the companies I loved.
Well, that never happened, lol. But today, I have a chance to do something kind of similar with breathing.
Two weeks ago, I mentioned that I love iCalm’s product and mission. I was given the opportunity to be an affiliate. Although it’s not the same as being sponsored, it’s the closest thing I can do in my current life to provide value to you (and to make younger Nick proud, lol).
So, if you want to try it out, use the code NICK20 to get 20% off.
1 Quote
“The breathing will seamlessly bring you back to the natural mental and emotional flexibility you had as a child, but with the direction and purpose you have as an adult.””
1 Answer
Category: Attention
Answer: This theory suggests that time in nature may be able to improve our ability to focus and concentrate.
…
(Cue the Jeopardy! music.)
…
Question: What is Attention Restoration Theory?
In good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
* 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.