Can Breathing Improve Insulin Sensitivity? (+ 35 hours & 291 miles)

On Valentine’s Day, the CDC published a report documenting trends in diabetes incidence from 2002-2015. The take-home message: Rates of diabetes, both type-1 and type-2, are increasing in people less than 20 years old, especially in racial and ethnic minority populations.

Results like this make no-cost interventions more important than ever. (I will not get into the cost of diabetes here. But, I’m fortunate to have a job with great benefits, and I still feel the cost of diabetes daily.)

Which brings me to this week’s paper. It is a follow-on to the one I shared last week, which showed that relaxation breathing lowers blood sugar spikes.

Here, the same author published a review paper on breathing, glycemic response, and insulin sensitivity:

Review: Can yoga breathing exercises improve glycemic response and insulin sensitivity?

(Click Here to Read Full Summary)

Overall, this review concluded that slow breathing exercises can improve glycemic control and increase insulin sensitivity.

The glucose-lowering effect of slow breathing is likely due to reduced sympathetic activity and, subsequently, reduced glucose production by the liver.  That is, slow breathing reduces your body’s internal production of glucose.

The improved insulin sensitivity is likely related to reduced sympathetic output, but could also be due to improved tissue oxygenation.

These breathing techniques are so simple, yet they could be life-changing to diabetics.

If you feel inspired, please share the CDC study and this paper (or my summary of it) with someone you know with diabetes or pre-diabetes.

It’s a small, no-cost step in the right direction toward improving the lives of diabetics.

In good breath,
Nick

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P.S. 100 Mile Ruck Thank You!

Thank you all for the support during the 100-mile ruck! It was the hardest thing I’ve ever done, but I finished.

Overall, it took me 35 h 45 min to finish and I took approximately 225,000 steps to cover the 100 miles.

Including those who walked with me, we put in a combined 291 miles for chronic disease and raised ~$2K for HHPF! Simply amazing! THANK YOU!

Relaxation Breathing Reduces Blood Sugar Spikes

This week, I am sharing one of those amazing papers that I read and underline the whole thing. Despite having a small sample size, it hints at the incredible benefits of breathing for optimal blood sugars.

Relaxation Breathing Improves Human Glycemic Response

(Click Here to Read the Full Summary)

The study participants were randomized into a control group (n=13) and a relaxation breathing group (n=13). The relaxation breathing (RB) protocol used a constant inhale with a progressively longer exhale:

• Inhale 2 sec, exhale 1 sec.

• Inhale 2 sec, exhale 2 sec.

• Inhale 2 sec, exhale 3 sec.

• …

• Inhale 2 sec, exhale 10 sec.

The participants performed this exercise once every 10 minutes for 30 minutes prior to an oral glucose tolerance test. Then, they did it every 10 minutes for 90 minutes after the test. Overall, they did the RB technique 3 times before and 9 times after the test. The control group simply took the glucose tolerance test.

The results showed that the RB group had a significantly lower blood sugar (~37 mg/dL lower) thirty minutes after the glucose tolerance test.  After an hour, the two groups were approximately the same. Thus, relaxation breathing reduced the blood sugar spike associated with the glucose tolerance test.

Although the exact mechanisms are not clear, it seems likely that activation of the parasympathetic nervous system improved the insulin response of the RB group, and might have also improved insulin sensitivity.

This study provides another scientifically-validated breathing technique we can use to improve our blood sugars. After reading this paper, I started using it quite often.  I’ve found it’s nice to do while lying in bed before sleep.  I also find it helpful at the beginning of a breathing/meditation session just to calm everything down. 

And, with how simple it is, you do not need a watch or app. You can simply count in your head. It only takes ~75 seconds to complete one cycle and it will leave you feeling calm and relaxed (and potentially lower your blood sugar).

Give it a try before your next meditation or breathing session as a way to prepare you for relaxation.

In good breath,
Nick

P.S. I am finalizing this post on Friday, Feb. 28, and do not plan to look at it again before Monday (I am assuming my body/mind will not be in any capacity to do so). Hopefully I made through the 100 miles with no major issues. If you still want to donate, it’s not too late. HHPF is always accepting donations to further their mission. Thank you for your support!