Happy End of the Year,
Thank you for sharing part of your Mondays with me during 2020. Here are 4 more thoughts, 1 quote, and 1 answer to reflect on as we wrap up the year.
Enjoy!
4 THOUGHTS
1. A Breakthrough in Respiratory Physiology
"We noted that the inhalation of NO led to a significant increase in nitrite and SNO-Hb. Nitrite peaked at 5 minutes and SNO-Hb peaked beyond 15 minutes, of discontinuing the NO inhalation." - Tonelli et al. (2019), PLOS ONE
Two weeks ago, we learned that inhaled NO is transported throughout the entire body. I promised to follow-up with newer research, and here it is.
This 2019 study, led by researchers at the Cleveland Clinic, found that inhaled NO increases circulating levels of SNO-Hb and nitrite. This matters because SNO-Hb is crucial to whole-body oxygenation.
The levels of inhaled NO studied here were much higher than what is produced in the nose. However, it seems likely that the NO we inhale during nasal breathing acts through this same pathway, assisting with oxygen delivery throughout the entire body. We’ll have to see what future studies show…
In the meantime, if you geek out on breathing, this represents a paradigm shift in respiratory physiology. Learn more in the full summary.
Here’s to another year of nasal breathing and continuous learning.
2. How to Begin Something New this Year
"If there’s one concept from my book I hope you embrace, it’s this: People change best by feeling good, not by feeling bad." – BJ Fogg, Tiny Habits
Let’s remember BJ’s advice as we embark on any change in 2021. Specifically for breathing, we should remember that our practice should be natural, not burdensome. It should make us feel good, not be another source of worry.
More broadly, let’s not feel "obligated" to change, but instead, do it because it makes us feel good and improves our health. This just seems like common sense, but sometimes it takes a really smart person like BJ Fogg to state the obvious.
P.S. Do you remember BJ’s number one tip for feeling good? Celebrate. A lot.
P.P.S. Things that are hard during but make you feel good after, like workouts and cold showers, still fit into this : )
3. The Breathing Essentials and "Nice-to-Haves"
"The first section contains the essential things you need to follow…The rest are nice-to-haves. If you have the time and energy to add these things, your program will be a lot better." - CLI Guidelines
I do a lot of computer programming in my "job job." As a true nerd, I also occasionally read articles like this one in my free time. However, when I read this passage, I immediately saw how this concept could be applied to breathing.
The breathing essentials would be:
Nose breathing
Slow breathing
Diaphragmatic breathing
And the nice-to-haves:
Breath holds
Alternate nostril breathing
Fast & slow oscillations
And on & on
If you focus on the essentials, you’ll be on your way to better health. Throw in a few "nice-to-haves," and your breathing program will be that much better.
4. Some Breathing Quotes to Reflect On
"Have you ever observed that we pay much more attention to a wise passage when it is quoted than when we read it in the original author?" - Philip G. Hamerton
I love scrolling through quotes and reading ones that pop out. If you do too, here’s a page I hope you enjoy:
1 QUOTE
"As long as we have breath, as long as we are still conscious, we are each responsible for answering life’s questions." - Viktor Frankl
Thanks goes to Brain Pickings for this one 🙏
1 ANSWER
Answer: In the 2 h 15 min leading up to the New Year, the average person will take approximately this many breaths.
…
(Cue the Jeopardy! music.)
…
Question: What is 2021?
In good breath,
Nick