diaphragm

,

My Ghostwriter, Cost-Free, and the Best Gift We Can Give Others

,

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 😊

Enjoy These Posts?

Donate to support my research.

Reading Time: 1 min 32 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Universally Accessible, Scalable, and Cost-Free

“Breathing practices, when used in isolation, have the advantage of being universally accessible, scalable, and cost-free. They are not limited by access to healthcare services nor burdened by side effects and put potential treatment tools in the hands of the individual.”

– Bentley et al. (2023), Brain Sciences

That’s so good. I have nothing to add but a few of these 👏👏👏

2. Breathing, Mental States, and Longevity

“All creatures consume vital energy. In the ancient Hindu tradition, it is said that we come into life with a given supply of this energy, enough to power a certain number of breathing cycles. …

If this theory is true, it may help to explain why these ancient sages claim a close connection between mental states and longevity. Our breathing rhythm, the measure of how fast our reserves of vital energy are being consumed, is regulated in part by our state of mind. Security, compassion, patience, forgiveness – all these are accompanied, if you observe closely, by a relatively slow breathing rhythm and heart rate. Positive states of mind like these conserve energy and lengthen the life span, leaving a reserve of resilience and resistance for facing challenges.”

– Eknath Easwaran, Original Goodness

3. Ghostwriter

Breathing is the ghostwriter of our lives, subtly influencing our mental states, our energy and outlook, and our overall sense of connection and belonging in this world.

4. Now as I Understand Things Properly

“A Zen monk said, ‘Before I began to practice, mountains were mountains, and rivers were rivers. During many years of practice, mountains stopped being mountains and rivers stopped being rivers. Now as I understand things properly, mountains are mountains, and rivers are rivers.’”

- Thich Nhat Hanh

1 Quote

“The only thing we have to bring to community is ourselves, so the contemplative process of recovering our true selves in solitude is never selfish. It is ultimately the best gift we can give to others.””
— Parker Palmer

1 Answer

Category: The Diaphragm

Answer: Several factors, including a small muscle fibre size and abundance of capillaries, make the diaphragm less susceptible to this, allowing it to work continuously.

…

(Cue the Jeopardy! music.)

…

Question: What is fatigue?

In good breath,

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

P.S. I had 33 open while writing this email

Nurture Your True Self

Everything you read in this newsletter comes from the Breath Learning Center. So, if you enjoy this newsletter, check it out. It’s cheap and full of life-changing wisdom and practices for discovering your true self. Start Today.

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.

 
,

Movement, Heart and Lung Vacation, and My Teacher is Best

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Enjoy These Posts?

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Reading Time: 1 min 34 sec

I hope the next 24’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Most Empirically Supported Way

“The most empirically supported way that contemplative practices confer their psychological and physiological benefits is by lowering threat arousal through shifting the autonomic nervous system to parasympathetic dominance via slowed and/or regulated breathing.”

- Crosswell et al. (2024), Psychological Review

​

Of course, contemplative practices go beyond breathing, drawing upon mind and body to uniquely benefit each person who practices.

But, this is a powerful scientific statement. It reminds us that because breath is both our spirit—the essence of our being—and our direct connection to the nervous system, it plays a key role (intentionally or unintentionally) in all contemplative practice 🙏

2. Give Your Heart and Lungs a Vacation by Practicing This

“In other words, patience is not only a mental virtue; it is an asset even for physical health. I’m sure you are aware of the way your heart races when you get impatient. Perhaps you have noticed, too, that your breathing becomes faster and more shallow. Doesn’t it seem reasonable that if you can strengthen your patience to such a degree that other people’s behavior never upsets you, your heart, lungs, and nervous system will be on vacation?”

– Eknath Easwaran, Original Goodness

That does seem reasonable : ) Here’s to cultivating a little more patience so that we may give our hearts, lungs, and nervous systems a vacation every day 🙏

3. Movement

Physical activity moves your body.

A breath practice moves your spirit.

And reading timeless wisdom moves your soul.

They all need movement to stay energized and robust.

4. My Teacher is the Best

“One Zen student said, ‘My teacher is the best. He can go days without eating.’

The second said, ‘My teacher has so much self-control, he can go days without sleeping.’

The third said, ‘My teacher is so wise that he eats when he’s hungry and sleeps when he’s tired.’”

1 Quote

“When we begin to take up breathing practices, we temporarily make an involuntary, life-sustaining function voluntary, and in that can make dramatic shifts to our state of mind and the state of our nervous system.””
— Eddie Stern

1 Answer

Category: The Diaphragm

Answer: To facilitate communication of vital information, the diaphragm has three major ones of these.

…

(Cue the Jeopardy! music.)

…

Question: What are three major openings?

In good breath,

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

P.S. worrying works!

Nurture Your True Self

“Sometimes you have to play a long time to be able to play like yourself.”

– Miles Davis

Learn to think, speak, and act in alignment with the person you want to be. Start Today.

P.S. Along with the pay-what-you-can option, I also just added a 2-day pass to make it more accessible 🙏

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.

 
,

Life, Humor, and a Great Truth You Should Know about Yourself

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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 😊

Reading Time: 1 min 43 sec

I hope the next 26’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. An Affirmation of Life

“Breath is life. It sustains us and it is an expression of the life force within us. The fact that we are breathing is an affirmation of life.”

- Yogani, Spinal Breathing Pranayama

This is just a beautiful reminder: “The fact that we are breathing is an affirmation of life.” 👏

2. Not You: A Great Truth You Should Know about Yourself

“The first thing to remember is that the truth about anxiety and worry, even about panic, is that they are not you. They are actually only conditions that flow in and out of the present moment. Confusion arises when the intensity of these conditions leads you to begin to identify with them and become lost in a reaction to them.”

- Jeffrey Brantley, MD, Calming Your Anxious Mind

This is a primary goal of living mindfully: To recognize that emotions aren’t us, only conditions flowing in & out of the present moment.

Of course, we’ll never be perfect, but even small steps in recognizing this truth will significantly improve our well-being.

3. Kryptonite & Why Slow Breathing Complements Mindfulness Perfectly

“Attention is fragile. It can be rapidly depleted under certain circumstances…When we experience stress, threat, or poor mood—the three main things I call ‘kryptonite’ for attention—this valuable resource is drained.”

- Amishi Jha, Ph.D., Peak Mind

This is why combining slow breathing with mindfulness, or doing it just before meditation, is so powerful.

It counteracts these “attention kryptonites:” It reduces stress, improves mood, and quiets the threat regions of the brain. These changes make mindfulness more accessible physiologically.

4. Humor is an Essential Part of Life

“Humor opens closed hearts.
Humor can free us from the grip of our thoughts.
When we smile, we feel we can accept things we previously could not.
We feel we can forgive those who have wronged us.
Humor is an essential part of life.”

- Haemin Sunim, The Things You Can See Only…

Just a reminder to seek out humor this week, as laughing will always be the most therapeutic breathing exercise.

1 Quote

“The one important thing I have learned over the years is the difference between taking one’s work seriously and taking one’s self seriously. The first is imperative and the second is disastrous.””
— Margot Fonteyn

1 Answer

Category: Breathing Muscles

Answer: Although the diaphragm is thought to be primarily a breathing muscle, there is evidence that it plays a critical role in preventing this.

…

(Cue the Jeopardy! music.)

…

Question: What is acid reflux?

In good breath,

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


P.S. “flight sacramento receipt 2023”

Upcoming Workshops

Saturday, December 16:

Saturday, December 30:

Coaching

Breathing & Mindfulness 1-on-1

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.

 
,

Cry More, Full Victory, and Three Gift Ideas for Breathers

,

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: 2 min 4 sec

I hope the next 31’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Full Effort is Full Victory

“The result is not the point; it is the effort to improve ourselves that is valuable. There is no end to this practice.”

– Shunryu Suzuki, Zen Mind, Beginner’s Mind

This is a nice reminder that we can only control our effort, not the outcome. And fortunately, it’s the effort that counts.

This brings to mind Gandhi, who says, “Satisfaction lies in the effort, not in the attainment. Full effort is full victory.”

2. Choosing Effective Responses for Healing

“By learning to be present and to stay connected with your body and mind and what is happening in the present moment, you have your best chance of understanding your own experiences ... Out of that understanding, you will make the most effective response for healing.”

- Jeffrey Brantley, MD, Calming Your Anxious Mind

This is perhaps one of the most powerful benefits of any breath-focused practice. By teaching you to stay connected with your body and mind, you find clarity in the present moment, allowing you to “make the most effective response for healing.” 👏👏👏

3. Cry: Your Breathing Will Thank You

Did you know there’s a natural neti pot—a natural way to flush your nose with warm salt water? Yep, it’s crying.

Tears go through a duct draining into the nose (which is why people often need a tissue when upset). In fact, the solution of neti pot mixes is supposed to match the composition of tears:

“To capitalize on this fact, the nasal wash should be done with water that is of the same composition as tears. It should be exactly that salty, and it should be at body temperature.”

- Rudolph Ballentine, MD

That blows my mind. So, the next time you need a cry, let it out. Your breathing will thank you 😊

4. Three Gift Ideas for Breath Nerds Like Us

Treat yourself or ask a loved one for one of these:

  1. ViO2 Mouth Tape: Honestly the best tape I’ve used. Super neat design. They sent me some to try and now I’m a fan. I will definitely buy them from now on.

  2. iCalm: By now, you know I love these (I buy monthly). If you make a one-time purchase, use NICK20 to get 20% off. If you set up a recurring subscription, you automatically get 20% off.

  3. Breathing is Cool Sweater: A must-have for winter. I wear mine every chance I get. I have even been asked where I got it twice while at the grocery store, which made my day both times 😊

1 Quote

“The great lesson from the true mystics…is that the sacred is in the ordinary, that it is to be found in one’s daily life, in one’s neighbors, friends, and family, in one’s back yard.””
— Abraham Maslow

P.S. and I would also add in one’s breath : )

1 Answer

Category: Philosophy

Answer: Perhaps by mistaken etymology, Plato and Aristotle at one point related this to the soul or process of thinking.

…

(Cue the Jeopardy! music.)

…

Question: What is the diaphragm?

In good breath,

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


P.S. Venn diagram of my life

Upcoming Workshops

This Saturday, December 9:

Saturday, December 16:

Saturday, December 30:

Coaching

Breathing & Mindfulness 1-on-1

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.

 
,

The Best Morning Breathing Exercise, Air Candy, and Greater Calmness

,

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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. Air Candy

Gratitude turns an ordinary breath into air candy.

2. The Best Morning Breathing Exercise

The best morning breathing exercise is a good night’s sleep.

P.S. I had a few nights of poorer-than-normal sleep and noticed that my morning breathing was nowhere near as enjoyable or effective. Which inspired this purposefully playful sentence : )

3. Greater Calmness: How to Choose Effective Responses in Stressful Situations

“When we are mindful of our breathing, it automatically helps us to establish greater calmness in both the body and the mind. Then we are better able to be aware of our thoughts and feelings…And with this awareness comes a feeling of having more room to move, of having more options, of being free to choose effective and appropriate responses in stressful situations rather than losing our equilibrium and sense of self as a result of feeling overwhelmed, thrown off balance by our own knee-jerk reactions.”

- Jon Kabat-Zinn, Ph.D., Full Catastrophe Living

Beautifully said 👏👏👏

So the next time we need to choose an effective & appropriate response in a stressful situation, let’s first tune into our breath to “establish greater calmness in both the body and the mind,” allowing us to move forward with clarity.

4. This Will Help You in Anything You Set Out to Do

“Working memory is where you hold a goal in mind so you can move toward it. By goal…I mean the micro-intentions and deliberate aim of having a desired outcome for each and every task you engage in—all the decisions, planning, thinking, actions, and behaviors you do over the course of a day: anything you set out to do.”

– Amishi P. Jha, Ph.D., Peak Mind

Based on this description, having good working memory is pretty crucial since it plays a role in “anything you set out to do.”

But it’s relevant here because a 2022 study found that slow breathing significantly improves working memory.

Putting it together: By improving working memory, slow breathing may potentially help you with anything you set out to do 👏

1 Quote

“At this very moment, whether you know it or not, each breath happens right here and right now. Little by little the question becomes, Are you intimate with this breath just as it is?””
— Larry Rosenberg

1 Answer

Category: Breath-Heart Connections

Answer: The heart is connected to this muscle via the pericardium, which is a fluid-filled sac surrounding the heart.

…

(Cue the Jeopardy! music.)

…

Question: What is the diaphragm?

In good breath,

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


P.S. It’s a common problem.

The Garlic Breath of the Week

Here is the most-liked post this past week.

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

,

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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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Click here to find out what you’re missing.

 

* 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.

 
,

Four Qualities to Develop, and Why Breathing Might Be 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. Why Breathing Seems Like a Panacea

“Your body has numerous major systems, including the endocrine (hormone), cardiovascular, immune, gastrointestinal, and nervous systems. If you want to use the mind-body connection to lower your stress, cool the fires, and improve your long-term health, what’s the optimal point of entry into all these systems? It's the autonomic nervous system (ANS).” (my emphasis)

- Rick Hanson, PhD, Buddha’s Brain

And what’s the optimal point of entry into the ANS? The breath.

As Deb Dana says, “Breath is a direct, easily accessible, and rapid way to shape the state of the nervous system.”

When we change the breath, we change all the major systems of the body.

2. The Four Qualities of Breath We Want to Develop to Feel Better

“One of the essential techniques that I distill from this body of knowledge about pranayama is that the qualities of breath that you want to develop are to make it deeper, slower, quieter, and more regular.”

- Andrew Weil, MD, Breathing: The Master Key to Self Healing

This has become my new mantra.

Waiting in line at the grocery store: deeper, slower, quieter, & more regular.

At the park with my daughter: deeper, slower, quieter, & more regular.

Anywhere we find ourselves: deeper, slower, quieter, & more regular.

Why are these four qualities so powerful?

“When your breathing is deeper, slower, quieter, and more regular, you are feeling better, in both mind and body. Your nervous system is functioning more smoothly, and all your organs are operating more harmoniously as a result.”

Sounds good to me 🙏

3. It Only Makes Sense that the Breath is So Profound

“The act of breathing begins our life as we come out of the womb; in our last moment, when we cease breathing, our life is over. It only makes sense that the breath should also have a profound influence on all the moments in between.”

- Larry Rosenberg, Breath by Breath

Whenever all this breathing stuff just seems too good to be true, remember: It’s not (talking to myself here 😅). In fact, “it only makes sense” that breathing should have a “profound influence” on all aspects of our lives. 👏

4. Knowing Doesn’t Change Your Life; Doing Does

“But knowing something doesn't change your life. Doing something does. … [T]here's a huge difference between acquiring information and understanding it. And there's an even wider gap between understanding it and implementing it, or actually doing it.”

- Dr. Jason Selk & Tom Bartow, Organize Tomorrow Today

This is a perfect reminder that, although learning is incredible, practice is what changes our lives.

As Jon Kabat-Zinn says, “Try it for a few years and see what happens.”

Count me in. I hope you’ll join me 🙏

1 QUOTE

“By breathing less frequently, we begin to achieve elemental harmony.”
— Anyen Rinpoche & Allison Choying Zangmo
 

1 ANSWER

Category: Breathing Mechanics

Answer: The contraction of the diaphragm is controlled by this nerve.

…

(Cue the Jeopardy! music.)

…

Question: What is the phrenic nerve?

Extra: Ways to Decide if Breathwork Is Right for You

I wrote another guest blog post for ResBiotic titled Ways to Decide if Breathwork is Right for You.

It’s a 5-min read to help you pick which type of breathwork is right for you.

Enjoy!

In good breath,

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

P.S. welcome to the team

P.P.S. Slower, deeper, quieter, and more regular

Breathing for Diabetes Online Course ($99):

If you love learning about breathing, want to live a healthier life, or just want to support my work, 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.

 
 
,

Vagal Tone, Perfect Advice, and How to Experience More Joy

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4 Thoughts



1. Breathing, and the Key to High-Level Success

“The key to high-level success is to pick one thing to change—yes, just one—and master it.”

- Dr. Jason Selk & Tom Bartow, Organize Tomorrow Today

Since breath is life, I can’t think of any better “one thing” to master.

2. Extend Your Exhalation to Increase Vagal Tone

“findings showed that CVA [cardiac vagal activity] is higher when the exhalation phase lasts longer than the inhalation phase”

- Laborde et al. (2019)

There is a lot we could cover from this study, but the take-home message is super practical: By slightly extending our exhale, we increase vagal activity.

Here’s a simple formula for doing it: 40% of your breath should be inhaling, and 60% should be exhaling. Simple, easy, and effective.

***

P.S. Thanks for 411 reader B.W. for sending me this paper 🙏

3. How to Experience More Awe, Gratitude, & Joy

“University of North Carolina psychologists Barbara Frederickson, PhD, and Bethany Kok, PhD, demonstrated this beautifully when they asked 52 adults to track their positive emotions—awe, gratitude, joy—for 9 weeks. They found that the higher a subject’s HRV was at the beginning, the easier and more quickly he or she could experience positive feelings over the next 9 weeks.”

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

Do you want to experience more awe, gratitude, and joy? (who doesn’t?! 😂) Research suggests that having higher baseline HRV will let you.

And the best way to increase your baseline HRV? See #2 above…

***

Related: Perrin White and I recently discussed breathing and joy on her Breath to Breath podcast. You can jump right to it here. My explanation was different from this one…but it’s all interrelated : )

4. Perfect Advice for the Rest of the Week (and the rest of our lives)

“So look for those little ways in the flow of life to feel a bit more relaxed, protected, strong, and at ease…and a little more grateful, glad, and successful…and a little more cared about and caring, and a little more loved and loving. One breath at a time, one synapse at a time, you can gradually develop an increasingly unshakable core inside yourself. The more often and deeply you do this, the greater the results.”

- Rick Hanson, Ph.D., Neurodharma

Sounds good to me 🙏


1 QUOTE

“We might say (every pun intended) that the richness lies right beneath our noses in any and every moment.”
— Jon Kabat-Zinn (foreword to Breath by Breath)
 

1 ANSWER

Category: Etymology

Answer: This word is derived from a Greek word generally meaning “something that divides” or “a barrier.”

…

(Cue the Jeopardy! music.)

…

Question: What is diaphragm?

In good breath,

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

P.S. By the time you’re 30 you should have…

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.

 
 
,

Learned Hope, Suffering vs. Peace, and a Perfect Quote on Breathwork

,
 

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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. A Perfect Quote on Breathing from Dr. Andrew Weil

“Breath work—learning how to change breathing habits and practicing specific breathing techniques—has remarkable effects on physiology. It cannot cause harm, requires no equipment, and costs nothing. It can correct some cardiac arrhythmias and gastrointestinal problems, for example, and is the most effective treatment I know for anxiety, as well as the simplest method of stress reduction.”

- Andrew Weil, MD, Mind Over Meds

That is all 🤯

2. One Key Reason Breathing is So Powerful Actually Has Nothing to do with Breathing

Have you heard of learned helplessness? When we’re subjected to adversity we can’t control, we give up. Then later on, we give up in situations we can control.

However, I recently learned in Transcend that helplessness isn’t actually “learned” per se; it’s actually our default reaction to prolonged adversity.

To overcome that default, we need what Kaufman calls “learned hope:”

“the perception that [we] can control and harness the unpredictability in [our] environment.”

In my opinion, this is why breathing is so powerful. It’s not that there’s some magical breathing method out there. It’s that once we see our ability to control our body and emotions through the breath, we develop learned hope.

We believe we can retake control again. And then we do.

3. Who’s Breath Are You Focusing On? Suffering vs. Peace

When you first learn about breathing, it’s natural to notice how poorly everyone else does it. And it’s natural to want to fix them.

But let’s remember that trying to change others will lead to suffering.

Focusing on what you can control—your breath—will lead to peace.

***

P.S. This was inspired by this excellent Optimize +1.

4. What to Do If You Don’t have a Teacher

“In absence of a teacher, one is to rely on a thorough, repeated study of as many texts as available and on constant self-observation and introspection.”

- Michael Wurmbrand, The Primordial Breath, Volume II

Although there’s no substitute for a teacher, I hope this newsletter helps you in one of these three areas with your breath 🙏


1 QUOTE

“[B]reath understood as metonym for life itself, rather than as a discrete physiological process, has often acted as a philosophical first principle.”
— Arthur Rose
 

1 ANSWER

Category: Diaphragm

Answer: According to one review, the diaphragm is completely made out of this type of tissue.

…

(Cue the Jeopardy! music.)

…

Question: What is fascia?

In good breath,

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

P.S. alone time in the mornings

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.

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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.

 
 
,

Yoga vs. Prozac, Deep Insight, and 4 Breaths for a Better Heart

,
 

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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. Why 6 Breaths/Min Improves Heart Health & Quality of Life in Diabetes

I never get tired of talking about slow breathing : )

So, here’s a longer blog about the benefits for heart health & diabetes:

Why 6 Breaths/Min Improves Heart Health & Quality of Life in Diabetes

It’s framed around diabetes, but, of course, it really applies to anyone.

4 Breathing Exercises to Improve Your Heart Health and Extend Life Span

While we’re at it, here’s another guest blog for ResBiotic outlining 4 breathing exercises you can do for a better heart. Two are slow breathing, and 2 are not.

Enjoy!

2. Why Breath Holds Are Mental Resiliency Training

When we’re in a stressful event, we can use our breath to help us cope.

But when lack of breath is the stressful event, we must use our minds.

3. Insight: Just Help Them To Do What Nature Provided Us With

I’m taking pranayama teacher training with Eddie Stern and Robert Moses.

In their exercises script, they (somewhat offhandedly) threw in this deeply insightful message:

“We want to teach people to breathe better so it makes their lives better in whatever way they need their life to improve—we don’t always know what that is (even for ourselves) so we do not want to impose things upon them, just help them to do what nature provided us with better.” (my emphasis)

That is perhaps the best statement ever made about breathing and how it should be used & taught. It’s almost as if they’ve been doing this for a while…

4. Yoga and Breathing Exercises, or Prozac and Zoloft?

“Deep breathing is a potent inducer of the parasympathetic nervous system. The release of acetylcholine not only calms our organs, it also stimulates the release of serotonin, dopamine, and prolactin, the feel-good hormones targeted by medicines like Prozac and Zoloft. But yoga and breathing exercises produce this effect naturally and without side effects.”

- Michael J Stephen, MD, Breath Taking

Sounds good to me : )


1 QUOTE

“We must endeavor with all our resources and strength to become capable of doctoring ourselves.”
— Marcus Tullius Cicero
 

1 ANSWER

Category: Vagus Nerve

Answer: This organ receives the greatest supply of nerves from the vagus nerve, helping explain why deep breathing is so relaxing.

…

(Cue the Jeopardy! music.)

…

Question: What is the diaphragm?

In good breath,

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

P.S. a hero of our time

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.

 
 

Breathing for Diabetes Class, Mystics, and How to Reach the Ideal State

 
 

🎧 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. Calm & Energized: How to Achieve the Ideal Physiological State

“[Breathing] allows you to function at peak energy, yet without the physical and psychological costs of anxiety and adrenaline overload. In other words, being calm and energized is not only possible through the breath, but it is also the ideal state.”*

- Emma Seppälä, Ph.D., The Happiness Track

I’m a double espresso kind of person. I got through graduate school drinking 5-hour energies 🤦🏼‍♂️ But that’s not a sustainable way of living.

Enter the power of breathing practices. They optimally fuel your cells with energy (oxygen) and activate the calming parasympathetic nervous system.

Calm yet energized: “the ideal state.”

2. How to Enter Mystical Traditions w/o 20 Years

“Do you want to enter into the most mystical of traditions and gather their fruits?  Forget studying difficult languages and going into a cave for twenty years.  Just breathe on the sofa in the morning before breakfast.”

- Wim Hof, The Wim Hof Method

This made me laugh, but it’s also pretty accurate—not just for Wim’s method. It applies to slow breathing. To alternate nostril breathing. To all the techniques.

Breathing is a shortcut into mystical traditions. All you have to do is “breathe on the sofa in the morning before breakfast.” : )

3. A Renowned Scientist on Slow Breathing and HRV Biofeedback: Why isn’t Everyone Doing It?

“It’s a nondrug treatment with very powerful effects. It’s easy to learn. Why isn’t everyone doing it?”

- Paul Lehrer, Ph.D.

From Cure: A Journey into the Science of Mind over Body

I often feel crazy talking about all the benefits of slow breathing. But, here’s a pioneer in slow breathing and HRVB research expressing the same sentiment.

It’s cheap, easy to learn, and has “very powerful effects.”

Indeed, why isn’t everyone doing it?

4. Thich Nhat Hanh on Finding the Best Practice for You

“Only by using your intelligence and putting the teachings into practice can they bring you happiness. Please base your practice on your own life and your own experiences, your successes and your failures.”*

- Thich Nhat Hanh, The Heart of the Buddha’s Teaching

Although this passage is about applying the Buddha’s teachings, I think it’s perfect advice for breathing, too.

Of course, we have to learn from others. But no one recipe fits everyone. So it’s ultimately up to us to base our practice on our own lives and experiences. 🙏

Extra: Breathing for Diabetes Workshop

I’m hosting my first-ever Breathing for Diabetes Workshop. I’m super excited, as it distilled 4 years of research and application into about 2 hours of fun : )

It’s happening virtually on March 5, 2022 at 10:00 a.m. eastern, and it’s $99.

  • If you can’t make this time, no worries, you get full access to the recording plus audio downloads of everything after the workshop.

  • As a bonus, you also get immediate access to a pre-recorded 40-minute Wim Hof and Diabetes Mini Masterclass when you sign up now.

You can learn about everything you’ll get below. I hope to see you there!

 
 
 
 

1 QUOTE

“Bearing all this in mind, welcome present circumstances and accept the things whose time has arrived. Be happy when you find that doctrines you have learned and analyzed are being tested by real events.”

- Epictetus

 
 
 
 

1 ANSWER

Category: Breathing Muscles

Answer: Humans are the only mammals to keep this parallel to the ground, even during walking and running.

…

(Cue the Jeopardy! music.)

…

Question: What is the diaphragm?

In good breath,

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

P.S. LinkedIn contact requests be like

 
 
 

* 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.

 
 

Breathing & Love, Rising Above the Clouds, and 4 Years in 4 Points

 
 

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4 Thoughts


1. Demonstrations of Breathing & Love

“Demonstrations of love are small, compared with the great thing that is hidden behind them.”

- Khalil Gibran

Call it what you’d like, prana, qi, & so on, but the same is true: Demonstrations of breathing are small compared with the great thing that is hidden behind them.

2. Breathing for Diabetes: 4 Years in 4 Bullet Points

Based on about 4 years of research and self-practice, the 4 key ways that regular breathing practices help diabetes are by:

3. Breathing for (non) Diabetics: “Raising Our Heads Above the Clouds”

“But many of the same interventions that can help us get our heads above water can just as effectively be devoted to raising our heads above the clouds.”

- Steven Kotler and Jamie Wheal, Stealing Fire

This is unquestionably true for breathing. Although everything I read, practice, and share is focused on keeping my “head above the water” as a diabetic, they can also “raise your head above the clouds” if you’re not diabetic.

Interesting side note: it’s typically broken people that find supplemental modalities like breathing—I guess because we need them the most : ) But if you’re not broken, all the benefits of breathing will be even more helpful.

So here’s to using our breathing to stay afloat, or rise above the clouds, today.

4. The Buddha, 20 Years after Enlightenment

Did you know that the Buddha was still meditating 20 years after his enlightenment? (I guess it never ends, folks 😄)

What kind of meditation, you might wonder? “Mindfulness of breathing.”

Extra Thought: Take High Altitude Yoga Alongside Me One Last Time

My wife is moving on to a new yoga adventure 🎉. But, she’ll be teaching the High Altitude Yoga class we designed together one last time.

The class incorporates slow breathing, breath holds, and yoga into a challenging but fun 45-min flow.

It’s $8 and happening tomorrow morning (Tuesday, Dec 14) at 6:15 a.m. EST. I’ll be there, and I hope you’ll join me in taking it!

 
 
 
 

1 QUOTE

“Relaxing the breath, breathe in. Relaxing the breath, breathe out. Then joy arises naturally.”

- Bhante Gunarantana

The Four Foundations of Mindfulness in Plain English

 
 
 
 

1 ANSWER

Category: The Diaphragm

Answer: This organ rests on the top of the diaphragm.

…

(Cue the Jeopardy! music.)

…

Question: What is the heart?

P.S. This was inspired by Jill Miller’s amazing line: “Thank you from the bottom of my heart. Which is of course, my diaphragm.” (Makes me laugh every time.)

In good breath,

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

P.S. and I’ve never respected anything more

 
 
 

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.