breathwalking

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How to Walk Farther, Mind Roots, and Breath & Gratitude

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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 😊

Reading Time: 1 min 41 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Roots of Training the Mind

“Relaxation is the basic competency in meditation that enables all the others. Mind training without relaxation is like a tree without strong roots—it is not sustainable. The skillful trainee establishes relaxation first and then builds on top of it.”

– Chade-Meng Tan, Joy On Demand

And what’s the fastest way to establish relaxation? Slow breathing, of course 😊. Thus, a quick 5-minute slow breathing practice before meditation can act as the roots of our mind-training program.

2. Walk Farther Without Feeling Exhausted

“Efficient breathing allows our bodies to be properly oxygenated, enabling us to walk farther without feeling exhausted. Many of us don’t breathe properly as we exercise, gulping rapidly at air through our mouths rather than matching our (full, nasal) inhalations to our stride. When we walk to the rhythm of our breath—or even breathe to the rhythm of our feet—we slow and lengthen our breathing. In combination with good posture, paced rhythmic breathing means that demanding mountain ascents and lengthy treks feel less tiring.”

– Annabel Streets, 52 Ways to Walk

👏👏👏

3. Three Thoughts on Breathing and Gratitude

1. The best practice for breath appreciation is getting a stuffy nose.

2. Physiological gratitude occurs 20,000 times a day in the space where an exhale ends and an inhale begins.

3. Take a few breaths and say, “This is great! I have an abundance of the most valuable resource known to our species, and I don't even have to work that hard to get it!”

4. How to Have Happiness Immediately

And to wrap-up, here’s a quote from Thich Nhat Hanh, who has a knack for making some of the more “woo-woo” and idyllic ideas of meditation concrete and actionable:

“Breathing and walking with awareness generates the energy of mindfulness. This energy brings our mind back to our body so that we’re really here in the present moment, so we can be in touch with the wonders of life that are there inside us and around us. If we can recognize these wonders, we have happiness immediately.”

1 Quote

“Repeating simple tasks with a clear intention can reprogram unconscious mental processes. This can completely transform who you are as a person.””
— John Yates, Ph.D., Matthew Immergut, Ph.D.

1 Answer

Category: Breath Coupling

Answer: This entrainment is the name given to our ability to coordinate breathing and vocalization.

…

(Cue the Jeopardy! music.)

…

Question: What is respiratory-phonation coordination?

In good breath,

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

P.S. another day, another reason to…

There Is No Path

“Traveler, there is no path. The path is made by walking.” – Antonio Machado

Your breath, your mind, and your awareness are your most powerful tools for living a fulfilled life. Don’t limit yourself to one method or feel guilty about your varied interests—these are what make you, you. Embrace your curiosity and explore different teachings, understand their core principles, and forge your own path. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* 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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How to Actually Increase Well-Being, Waves, and the Power of Breathwalk

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Reading Time: 1 min 23 sec

I hope the next 21ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Without Wind, There Would Be No Waves

Imagine if we tried to understand ocean waves by studying the internal makeup of the water (without first examining the winds).

Yet we often try to understand the body by looking at all its intricate details (without first examining the breath).

Without winds, there would be no waves to study. Without breath, there would be no body to marvel.

2. The Well-Being Equation

In this eloquent equation (created by philosopher Arne Næss), “glow” refers to passion or fervor. It’s squared. This means a slight increase in glow will drown out increases in physical and mental pain.

It’s a nice reminder that, instead of always focusing on what’s bad, sometimes it’s better to simply create more good 🙏

3. There’s Something about Breathwalking

“There's something about walking to the rhythm of one's own breath, as if we can walk on and on, into the horizon and beyond.”

- Annabel Streets, 52 Ways to Walk

This book had an excellent chapter on the power of breathwalking (called “Afghan walking”). The above quote summarizes it nicely: By synchronizing our breath and steps, we feel we can walk forever.

Give it a try next time you walk around the office or to and from your car: Inhale 4 steps, exhale 4 steps (or whatever pace is comfortable for you). Simple yet extremely powerful.

4. One Could Spend a Lifetime

“Hence it is that one can spend decades, or even a lifetime, delving into the subtleties and implications of the process of breathing.”

– Science of Breath

Thank you for joining me on this seemingly endless journey 🙏

1 Quote

“So the problem is not so much to see what nobody has yet seen, as to think what nobody has yet thought concerning that which everybody sees.” ”
— Arthur Schopenhauer

1 Answer

Category: The Nose

Answer: This represents the natural congestion of one nostril and reciprocal decongestion of the other occurring throughout the day.

…

(Cue the Jeopardy! music.)

…

Question: What is the nasal cycle?

In good breath,

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


P.S. a quick hack for reading

iCalm for Focused Relaxation

Not trying to sound salesy, but if you haven’t tried iCalm yet, you should. It’s amazing. I take 1/2 shot with my coffee and absolutely love it. So much so that it’s the first time I’ve ever become an affiliate. We have the same mission, but different approach (and they are honestly some of the nicest people on the planet running it).

Use discount code NICK20 for 20% off.

Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* 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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Beating Biases, a Simple Truth, and How to Engage in Meaningful Tasks

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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. Use Breathing to Help You Engage Fully with Life

“Mindful Breathing is a useful practice in its own right. It allows us to take some time out from our busy daily routines, and often creates a restful state that allows us to recharge our batteries and find some inner peace. However, I’d like you to think of it as a versatile training tool to help you engage fully in every meaningful task in your life.”

- Dr. Russ Harris, The Confidence Gap

This is the perfect way to approach any type of breath practice. We use it to find inner peace and build resiliency in a controlled environment. But, ultimately, we use that training to help us “engage fully in every meaningful task in [our] life.”

2. Beating Our Negative Biases with Slow Breathing

“We need to deal with real dangers. But much of the time we overestimate threats, which is an aspect of the negativity bias, and don't feel as safe as we actually are. This makes us feel bad, and it wears down physical and mental health over time.”*

- Rick Hanson, Ph.D., Neurodharma

Evolution wired us to notice the negative about 9x more than the positive. Although that’s good for survival, it’s not so great for our everyday health.

Enter slow breathing exercises. By activating the calming parasympathetic nervous system, they teach our bodies to feel safe. This dampens the negativity bias, helping us engage fully in things that matter (see thought #1).

3. Try it and See What Happens

“So, at the beginning, you might want to stay with the breath, or use it as an anchor to bring you back when you are carried away. Try it for a few years and see what happens.”

- Jon Kabat-Zinn, Wherever You Go There You Are

I have nothing useful to add, except that this is the best advice I’ve read for all this breathing stuff: “Try it for a few years and see what happens.” <— Count me in 😂 I hope you will join me, too.

4. Breathwalking in its Simplest Form

“Breathwalk at its very simplest means putting breathing patterns and walking together into a carefully and beautifully timed single, synchronized movement. It is walking harmonized with breathing.”

- Gurucharan Singh Khalsa, Ph.D., and Yogi Bhajan, Ph.D.

Breathwalk

Breathwalking is a terrific way to combine 3 ancient wellness techniques: walking, breathing, and meditation. Here’s a good one to get started.

  • Inhale 8 steps, exhale 8 steps

  • Do this for 3 min

  • Walk normally for 2 min

  • Repeat as needed

It’s simple yet surprisingly powerful. Give it a shot and see how you feel.


1 QUOTE

“These ancient techniques are a reminder of a simple truth that any of us can choose to harness right now: Oxygen is life.”

- Tony Robbins, Life Force

1 ANSWER

Category: Lungs & Gas Transfer

Answer: This is the distance oxygen has to travel to get from the alveoli into the blood vessels, where it can start its journey around the body.

…

(Cue the Jeopardy! music.)

…

Question: What is 1/3 of a micron?

P.S. Michael J Stephen, MD, says that this distance is so small that it “could double without any noticeable shortness of breath at rest.”

Extra: Slow Breathing is a Natural Antioxidant

I wrote a guest blog for ResBiotic titled: Want a Natural and Effective Antioxidant? It's Right Under Your Nose. Enjoy the 3-min read!

In good breath,

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

P.S. Optimist vs. Pessimist vs. …

 
 

* 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.

 
 

A Shared Theme, Heal the Body, and Tony Robbins's 3 Breathing Practices

 
 

🎧 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. A Shared Theme: Breathing is the Most Accessible Tool We Have

“Breath is a direct, easy, accessible, and rapid way to shape the state of the nervous system. … The way we breathe says a lot about the state of our body and the story we are living.”

- Deb Dana, The Polyvagal Theory in Therapy

This echoes so many of the thoughts shared here; that’s why I love it so much.

It’s incredibly inspiring to find common themes in books on happiness, health, strength, mindfulness, therapy, philosophy, and on & on. And one they all come back to is this: breathing is the most accessible tool we have for optimal living.

2. A New Definition of Shallow Breathing

“Shallow Work: Noncognitively demanding, logistical-style tasks, often performed while distracted. These efforts tend to not create much new value in the world and are easy to replicate.”

- Cal Newport, Deep Work

We used Cal’s Deep Work Hypothesis to generate the Deep Breath Hypothesis. Let’s use this one to create a new definition of Shallow Breathing:

Shallow Breathing: Noncognitively demanding, rapid-style breaths, often performed through the mouth. These breaths tend to not create much value in our bodies and are easy to habituate.

3. The 3 Breathing Exercises Tony Robbins Uses

I just finished up Tony Robbins’s (literally) massive new book, Life Force. The audiobook is 22 hrs 50 mins! For a book called “Life Force,” I didn’t expect it to take ~10 hours to get to anything about breathing…but I digress 😊

In any case, it was worth the wait. Here’s how Tony uses breathing:

Breathwalking: “For example, one breathing pattern entails inhaling for four seconds, holding your breath for four seconds, exhaling for four seconds, and holding your breath for four seconds. A segmented 4:4 pattern that you can continue for several minutes while you walk in order to boost your energy and mental clarity.”* (He said this breathwalking method was one of his first intros to breathing, but I’m not 100% sure this is exactly the pattern he uses now.)

Really (really) Slow Breathing: He uses a 1:4:2 ratio breath with an 8-sec inhale, 32-sec hold, and 16-sec exhale, 1-3x a day. “I utilize this strategy to train the body to fully oxygenate by holding the breath longer and exhaling twice as long as you inhale, in order to eliminate toxins and stimulate the lymph system. I found it an invaluable tool to enhance my energy, my state of mind, and my sense of well-being.”*

Energizing Breathwork: “I also use a more explosive breath when I'm tired and need to snap myself into a peak state right before getting on stage. I drink my water, do my breathing, and I'm ready to rock and roll.”* Not sure what method he uses, but it might be Bhastrika (or Wim Hof breathing).

4. All Life Sciences are Breath Sciences

If breath is life, then all life sciences are, in some way, breath sciences.

  • Heart science is in some way breath science.

  • Brain science is in some way breath science.

  • Physiology is in some way breath science.

  • Psychology is in some way breath science.

  • & on and on

If you study life, you study breath : )

 
 
 
 

1 QUOTE

“Science is beginning to investigate in a serious manner something humanity has known for centuries—that the breath can be used to heal the body.”

- Michael J Stephen, MD, Breath Taking

 
 
 
 

1 ANSWER

Category: Respiratory System

Answer: The hollow organ that allows you to make sounds with your breath is called this.

…

(Cue the Jeopardy! music.)

…

Question: What is the larynx (or voice box)?

In good breath,

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

P.S. Deep deep work

 
 
 

* 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.

 
 

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

 
 

Listen Instead of Reading

 

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.

 
 

How I Trained for Altitude and Why We All Benefit from Breath Training

 
 

Listen Instead of Reading

 

Autonomic Neuroscience says slow breathing is for diabetes & hypertension.

Harvard Medical School says yogic breathing is for stress.

And Tibetan Yoga says breath training is for everyone.

Let’s see how…

 
 
 
 

4 Thoughts


1. How I Trained for High Altitude (it’s not what you might think)

I thought, “I’m The Breathing Diabetic. I better be able to handle some altitude.”

But I didn’t train how you might think. Of course, I initially started with more breath holds. But I realized that the issue at altitude is lower air pressure.

- How I Trained for High Altitude Blog Post

This one was slightly too long to fit in as a “Thought,” so I made it a really short blog post.

Give it a read to learn my somewhat odd training method for my recent hike up to 13,200 feet…and to see if it actually worked (pictures included).

Please respond to this email if you have any thoughts on my reasoning…it was my first time at altitude, so I’d appreciate any feedback or thoughts you have.

***

Related: How To Breathe To Live Longer

2. Slow Breathing for Diabetes and High Blood Pressure

“Even in already well controlled diabetic patients, guided breathing had beneficial influences on cardiovascular autonomic control and a measurable impact on BP control.  It enriches available options for non-pharmacological blood pressure…reduction.”

- Effects Of Guided Breathing On Blood Pressure And Heart Rate Variability In Hypertensive Diabetic Patients

According to Johns Hopkins, approximately two-thirds of adult diabetics have high blood pressure or take medication for it. And people with diabetes and hypertension are 4x more likely to develop heart disease.

Fortunately, this study found that just 12 minutes a day of slow breathing (with no changes to medication) led to significantly lower blood pressure, increased heart rate variability, and a reduced spontaneous breathing rate (indicating reduced sympathetic arousal).

All of which led to this remarkable final statement: “If consistently used, guided breathing enhances restoration of physiological autonomic balance in patients with diabetes and hypertension.” Amen 🙏

Here’s to controlling our breath to control of our blood pressure, today.

3. Harvard Medical School: “Yogic Breathing Improved University Students' Response to Stress”

“When we anticipate a stressful situation, our breathing and heart rates naturally go up…but the yogic breathing group seemed to show protection against that type of stress. Their heart rate increased only slightly when they knew a stressful situation was coming.”

- Yogic breathing improved university students' response to stress

Enjoy this excellent and quick write-up showing that yogic SKY breathing can significantly reduce the stress response. It’s from the Beth Israel Deaconess Medical Center, a world-class teaching hospital of Harvard Medical School.

The next thought builds off of this idea of “protection against stress”…

4. What Turbulence Can Teach Us About Breathing

When you’re flying and hit turbulence, you’re told to put on your seatbelt.

It’s reactive.

It’s similar to when turbulence hits in our lives. We react. We start eating healthy or meditating or exercising more.

But a regular breathing practice is proactive.

It helps you avoid turbulence altogether.

Or, if you can’t avoid the turbulence, it’s like your seatbelt. You’re already fastened in. You don’t need to rush back to your seat. You’re ready.

 
 
 
 

1 Quote

“Because the breath is such an excellent and abundant support for life and vitality for every being on the planet, everyone can benefit from training in the breath.”

– The Tibetan Yoga of Breath

 
 
 
 

1 Answer

Category: Hypoxia and Red Blood Cells

Answer: During hypoxia, this organ releases additional red blood cells to increase your oxygen carrying capacity.

…

(Cue the Jeopardy! music.)

…

Question: What is the spleen?

In good breath,

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

P.S. “sorry, it’s my first day!”

 
 
 

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 Modern Science Supports Ancient Yoga, plus Comfort in Breathwalking

 
 

Listen Instead of Reading

 

The way you breathe might affect your insulin sensitivity. And the way you walk definitely affects your ability to withstand discomfort.

Let’s find out how…

 
 
 
 

4 Thoughts


1. Longer Exhalations are Naturally Relaxing

“It's helpful to extend your exhalations because the ‘rest and digest’ parasympathetic nervous system handles exhaling while also slowing your heart rate. So, longer exhalations are naturally relaxing.”

- Rick Hanson, Ph.D., Neurodharma

Just a friendly reminder that extending the exhalation is one of the fastest ways to naturally relax. That is all : )

***

Related: Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve

Related: BBC: Why slowing your breathing helps you relax

2. How Breathing Might Help with Insulin Sensitivity

“These observations demonstrate that hypoxia rapidly regulated the inhibition of the insulin signaling pathway […] During reoxygenation, the ability of insulin to stimulate phosphorylation of insulin receptor and signaling proteins was restored after 45 min.”

– Hypoxia Decreases Insulin Signaling Pathways in Adipocytes

Insulin resistance is a critical factor in diabetes and overall metabolic health. In this paper, we learn that low tissue oxygen (hypoxia) can trigger insulin resistance. Encouragingly, however, reoxygenation restored it.

This is one reason why optimal breathing is so essential for metabolic health, especially for people with diabetes. By practicing slow nasal breathing, we increase our blood and tissue oxygenation. This could potentially maintain, or even restore, insulin sensitivity.

Of course, there is no research showing that slow nasal breathing does this—no one is going to fund that study : ) But, given what we know about slow breathing, tissue oxygenation, and blood flow, it seems reasonable to hypothesize that it would help. I know have certainly noticed a difference.

***

Related: The Lesser-Known Benefits of Nasal Breathing, Designed for Diabetes

3. “Role of respiration in mind-body practices: concepts from contemporary science and traditional yoga texts”

“Traditional yoga texts also suggest a solution for the imbalance in prana, through slow, deep breathing. … The beneficial effects of deep breathing are supported by contemporary science.”

- Telles et al. (2014), Frontiers in Psychiatry

I’ve shared a quote from this paper before, but if you haven’t read the full thing, it’s well worth it. It describes how modern science supports ancient yogic breathing, for example, how “Conventional physiology has found benefits of deep breathing supporting the importance given to regulating the breath in yoga.”

Another interesting idea they mention is that breathing “acts as both a top-down and bottom-up mind-body practice.” It makes perfect sense, but I hadn’t thought about it that way.

Ancient Yogic Wisdom + Modern Science = A Fantastic Read

Enjoy!

4. Finding Comfort in Breathwalking

“To take my mind off the discomfort, I settle into a respiratory rhythm. I take one step as I breathe in, then two steps as I breathe out. One step breathing in, two steps breathing out. Over and over, focusing only on the breath.”

- Michael Easter, The Comfort Crisis

Easter spent more than a month in a remote region of Alaska. And this book that came out of it is incredible—a perfect blend of science and storytelling.

Of course, this part stood out to me : )

Easter is making a ridiculous walk back to camp with a ton of weight. He naturally settles into his breath, and this gives him comfort and endurance.

As he puts it, “There's science behind this. Brazilian researchers found that people who are able to detach from their emotions during exercise, for example, not thinking about or putting a negative valence on their burning legs and lungs, almost always perform better.”

So aside from the mechanics and oxygenation, here’s another way in which breathwalking can be beneficial. It helps you detach from your emotions. As Easter tells us, you’ll “almost always perform better.” Sounds good to me.

***

Related: Breathwalking with Gandhi

 
 
 
 

1 Quote

“He let me see that, because the breath is so unassuming, I had been undervaluing it. I was looking for a complicated path to enlightenment, when this simple one was right before me.”

- Larry Rosenberg, Breath by Breath

 
 
 
 

1 Answer

Category: Hypoxia

Answer: A blood oxygen saturation below approximately this value is considered hypoxic.

…

(Cue the Jeopardy! music.)

…

Question: What is 90%?

P.S. Different places give slightly different numbers…sometimes it’s 94%, sometimes 92%.

In good breath,

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

P.S. What if?

 
 
 

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.

 
 

Breathing Know-How, and Why Trampolines Are Better than Science

 
 

Listen to this post:

 

Happy Monday,

Here are 4 thoughts, 1 quote, and 1 answer for this week. Enjoy!

 
 
 
 

4 Thoughts


1. The Ultimate Goal of Breathing Education is Breathing Know-How

“Knowledge is not know-how until you understand the underlying principles at work and can fit them together into a structure larger than the sum of its parts. Know-how is learning that enables you to go do.”

- Make It Stick

This is the ultimate goal of breathing education. Having the tools to “go do.” Fitting the principles of breathing into a coherent structure that’s larger than just “breathe through your nose” or “do the Wim Hof Method.”

Here are a few simple ways I try (emphasis on try) to do this in my life:

  • Exhaling through the mouth at the start of each slow breathing session.

  • Many short bouts of breathwalking, especially to reset between tasks.

  • Slow breathing after lunch when my blood sugars are weirdest.

And here’s a real-world example of breathing know-how used to help a 67 year old with breathlessness. (Note the range of breathing methods used.)

Here’s to building more breathing know-how today.

***

Related Quote: “The shoe that fits one person pinches another; there is no recipe for living that suits all cases.” —Carl Jung

Related Quote: “The people I distrust most are those who want to improve our lives but have only one course of action.” - Frank Herbert

(Both of those also apply to using breathing as a cure-all too.)

2. Why Trampolines are More Useful than Science to Explain Slow Breathing

Do you remember jumping on a trampoline with your friends? You all start out jumping at different rhythms—it’s really quite awkward at first.

But then, gradually, you begin jumping together. You start synchronizing the ups and downs, and each bounce gets a little bit higher. (Then, of course, someone eventually gets “launched,” but that’s beside the point : )

The analogy is that slow breathing does this for our bodies.

We have many mechanisms working at different rhythms to keep things in balance. Your heart might get one message to slow down, but then you began to inhale, sending it a new message to speed up. There’s just a lot going on.

But when you breathe slowly, several of these messages come together and begin to work in unison, like kids jumping together on a trampoline. This synchronization amplifies your natural rhythms, making things more efficient.

So next time you sit down to breathe at 4-6 breaths per minute, remember the trampoline. And take joy in how easily you can bring your body’s chaotic rhythms into complete harmony.

3. How Slow Breathing Might Help with Allergies

“Researchers unveil relationship between presence of corticotropin-releasing stress hormone and increase in and degranulation of allergy-causing mast cells.”

- Relieve your stress, relieve your allergies

Excess stress makes everything worse. It looks like allergies are no exception.

But the point of sharing this article is this: Maybe the stress-reducing benefits of a consistent slow breathing practice could help reduce allergy symptoms?

Seems like a reasonable thought…

***

Related: Decrease Stress By Using Your Breath (Mayo Clinic)

Related: Why Breathing Is So Effective at Reducing Stress (Harvard Business Review)

P.S. Thanks to new 411 reader A.K. for inspiring this thought!

4. Does This Mean Optimal Breathing is Optimal Living?

“Life and the breath are synonymous.”

- Michael J Stephen, MD

“For breath is life, and if you breathe well you will live long on earth.”

- Sanskrit Proverb.

From medical doctors to Sanskrit proverbs. Science journals to spiritual journeys. The breath is always equated with life.

Deductive reasoning might tell us that, if breath is life, then optimal breathing is optimal living.

 
 
 
 

1 Quote

“By reducing tension, alleviating anxiety, and improving blood flow and oxygenation, breathing practices enhance speed, accuracy, strength, and endurance.”

- Richard Brown, MD and Patricia Gerbarg, MD

The Healing Power of the Breath

 
 
 
 

1 Answer

Answer: A large portion of seasonal allergy sufferers are sensitive to pollen from this source.

…

(Cue the Jeopardy! music.)

…

Question: What is the grass?

In good breath,

Nick Heath, T1D, PhD
Diabetes is Tiny. You are Mighty.

P.S. Ready to tackle the day

 
 
 

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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.

 
 

A Danger of Breathwalking, and How I Almost Stepped on It

 
 

Listen to this post in 6 min 28 sec:

 

Welcome to another issue of The Breathing 411,

Here are four thoughts, one quote, and one answer to consider this week.

There’s also a fun bonus thought on the “Dangers of Breathwalking.”

I hope you enjoy it!

 
 
 
 

4 Thoughts

1. The Lungs Lead, Heart and Mind Follow

“This knowledge is spreading back to the West through disciplines such as yoga and mindfulness, but also through techniques aimed at improving endurance, and even intimacy. These practices demonstrate that the mind and the heart follow the lungs, not the other way around.”

- Michael J. Stephenson, MD from Breath Taking

Study after study has shown that breathing gives you access and control over your heart and mind, in ways such as increasing heart rate variability and synchronizing brain waves. That is, the lungs lead, the heart and mind follow.

But even with all this research, sometimes it takes an eloquent quote from a respected pulmonologist to make it seem so obvious.

Related: HBR: Why Breathing Is So Effective at Reducing Stress

Related Quote: “The obvious is that which is never seen until someone expresses it simply.” -Kahlil Gibran

2. Why Slow Nasal Breathing Could Be More Important in Type-2 Diabetes

Both type-1 and type-2 diabetes benefit from slow nasal breathing.

However, it could be more beneficial in type-2 diabetes since the primary issues there are reduced insulin production and reduced insulin sensitivity.

And it just so happens that slow breathing increases insulin production and improves insulin sensitivity. But maybe most importantly, nasal breathing helps you sleep better, which will indirectly boost insulin sensitivity.

Obviously, slow breathing isn’t going to cure you of type-2. But it’s safe, effective, and super practical. It seems like a no-brainer.

P.S. For T1Ds like me, all these things are still very helpful. We just won’t get the added benefit of increased insulin production…stupid pancreas…

3. How to Improve Concentration Using Your Breath

“by focusing on and regulating your breathing you can optimize your attention level and likewise, by focusing on your attention level, your breathing becomes more synchronized.”

- How to Improve Concentration Using Your Breath

In this great short article, you’ll learn that to improve your concentration, “It’s as simple as breathing through your nose.”

You’ll also get some excellent quotes from James Nestor and the director of the Yale Stress Center. Well worth the quick read. Enjoy!

Related: The nose knows: How breathing through your nose improves your health (This was linked in the Thrive article—it’s an excellent deep dive into the benefits of nose breathing, mainly from clinical doctors. I absolutely loved it. I just didn’t agree with the very last sentence.)

4. John Wayne’s Perfect Breathing Advice (almost)

“Talk low, talk slow, and don't talk too much.”

- John Wayne, Advice on acting

If we replace “talk” with “breathe,” we arrive at the perfect breathing advice:

Breathe low, breathe slow, and don’t breathe too much.

Extra Thought: The “Dangers” of Breathwalking

I’ve become somewhat obsessed with breathwalking. I use it in short 1-3 min intervals several times a day. It’s phenomenal. Thanks again, Louise!

Last Tuesday, I was walking around my backyard, completely focused on my breath. Then, I came about this close 🤏 to stepping on a snake. The snake had its head up, ready to bite. And here I am, Mr. Breathwalker, completely oblivious…lol.

Luckily, I managed to jump over it (maybe letting out a quick scream) and immediately starting laughing at the irony of the situation.

Focusing on your breath most certainly improves your concentration. But in the comfort of your backyard, that concentration might backfire!

Related: Thanks to M.C. for sharing this excellent 4.5 min video:

Breathwalking With Dr. Jim Nicolai | Andrew Weil, M.D.

 
 
 
 

1 Quote

“Few of these scientists set out to study breathing. But, somehow, in some way, breathing kept finding them.”

- James Nestor, Breath

 
 
 
 

1 Answer

Answer: In 2018, it was estimated that this percentage of the U.S. adult population had diabetes.

…

(Cue the Jeopardy! music.)

…

Question: What is 13%? (and 90-95% of those cases are type-2)

In good breath,

Nick Heath, T1D, PhD
Diabetes is Tiny. Breathing is Mighty.

P.S. Easter family get together