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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.”
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:
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.