Happy Monday to you! Welcome to a new edition of The Breathing 4.1.1.
Below you’ll find 4 thoughts, 1 quote, and 1 answer (think "Jeopardy"). Enjoy!
4 THOUGHTS
1. Breath Rate or Breath Control: Which is More Important?
Last week, we talked about a powerful evolutionary advantage: Rather than evolving to breathe slowly, we evolved the ability to control our breathing.
We know slow, controlled breathing is beneficial, but what about just the controlled aspect itself?
A study published in 2017 examined this by having participants perform controlled breathing at 12 breaths per minute. This rate is on the low end of average for spontaneous breathing.
They found that this practice reduced sympathetic activity. There was something about the act of consciously controlling the breath that helped promote autonomic balance, despite the rather ordinary rate.
Slow breathing provides a host of additional benefits. But let us not forget the power of simply controlling your body’s most important function: breathing.
2. While We’re on the Subject: Slow Breathing Restores Balance in COPD
People with COPD have similar complications to diabetics, such as increased sympathetic tone and reduced baroreflex sensitivity (BRS).
A study published in 2008 found that slow breathing at 6 breaths per minute for 4 minutes significantly reduced sympathetic activity and increased BRS in COPD patients. That is, it helped restore cardio-autonomic balance.
Their words are always better than mine:
“In summary, patients with chronic obstructive pulmonary disease showed sympathetic excitation and depression of the baroreflex. Slow breathing counteracted these changes.” - Raupach et al.
3. Another Non-Breathing Tip: I Take This Every Morning
To build off of my #1 non-breathing tip (2-4 hours between dinner and bedtime), here’s another one I use every day: baking soda.
Baking soda has been shown to improve performance and even help with autoimmune conditions. From a breathing perspective, it has also been shown to increase breath-hold time (something I have anecdotally experienced).
Here’s how I take it every morning:
2 tablespoons of apple cider vinegar
1/2 teaspoon of baking soda
Mix and "enjoy"
It sounds disgusting, but it’s actually not too bad. Apple cider vinegar might also help control blood sugars, so that’s an added bonus for us diabetics.
4. A Race for the Future
"Looking at the evidence, it’s hard not to conclude that our entire physiology was engineered to reward us for moving." - Kelly McGonigal, The Joy of Movement
I love Physiology First, its mission, and the people behind it. On August 15, they are holding a run/walk to collectively cover 1,000 miles. You can join virtually anywhere (my wife and I will be joining from here on the Space Coast of Florida).
It’s been a while since my 100-mile ruck, so this is a great reason to get out and move for a good cause. Every mile helps, and there is no minimum. I hope to "e-see" you there!
More Details:
A RACE FOR THE FUTURE
(We’re signing up for the "1000 Miler")
1 QUOTE
Speaking of walking and breathing:
“We should take wandering outdoor walks, so that the mind might be nourished and refreshed by the open air and deep breathing.” —Seneca, On Tranquility of Mind
(I found this quote in Ryan Holiday’s Newsletter.)
1 ANSWER
Answer: The number of oxygen molecules in each red blood cell.
…
(Cue the Jeopardy music.)
…
Question: What is 1 billion?
In good breath,
Nick