meditation

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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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An Incredible Study, Meaningful Change, and Gratitude Right Now

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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. Carve a Canyon: How to Produce Meaningful Changes with Breathing

“Rather, I think the power of breathwork to change the function of the nervous system can be compared to the way water cuts a canyon through rock. It’s the constant stimulus, the constant pressure, that produces huge changes, so that what appears to be a very gentle force produces very large results.”

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

This analogy is why I appreciate gentle and easy breathing exercises.

Of course, intense sessions can provide rapid transformations.

But one strong thunderstorm rarely carves a lasting canyon.

It’s the gentle, constant force of simple techniques, applied over years & years, that often produces the most meaningful change.

2. There’s Something in the Air (this is truly an incredible study)

In The Mindful Body, Ellen Langer, Ph.D., describes an incredible study. Participants were led into an empty room. Beforehand, one of three things had happened:

  1. Meditators had meditated for 45 minutes and then left.

  2. People had watched a stressful video for 45 minutes, then left.

  3. Or the room was just empty for 45 minutes.

Participants entering after the meditators or stressful video watchers found the room more appealing and enlivening <—that’s pretty neat.

But wildly, only the group entering after the meditators improved their reaction time in a mindfulness test.

As Dr. Langer summarized, “These mysterious results suggest that somehow our mindfulness leaves a residue in the air and as such may affect the mindfulness of others.” 🤯

3. What Sets Breath & Mindfulness Apart: They Empower You

Breathing and mindfulness for people (with diabetes) are different than most approaches.

Instead of focusing solely on blood sugar control and doing everything “perfect,” these practices empower you to reduce stress, improve mental and emotional health, and cultivate resilience.

The goal isn't perfect numbers; it's peace of mind and lifelong agency.

4. Experience Gratitude Right Now

I shared this breath last year, but we can never do it too much 😊

Take a few conscious breaths and think to yourself: “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.”

1 Quote

“We die with each out-breath, only to be breathed back to life with the next in-breath.””
— Jon Kabat-Zinn, Ph.D.

1 Answer

Category: Cognitive Function

Answer: Slow breathing (and mindful breathing) both improve this, allowing us to better resist distractions.

…

(Cue the Jeopardy! music.)

…

Question: What is inhibition or impulse control?

In good breath,

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


P.S. My two rules are:

iCalm for Focused Relaxation

I know I’m a broken record, but I can’t recommend iCalm enough. I take 1/2 shot before my coffee and absolutely love it. Give it a try!

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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Is this Amazing or Dangerous, Longevity, and How to Create More Time

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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. Yoga Breathing, Meditation, and Longevity

“By inducing stress resilience, breath work enables us to rapidly and compassionately relieve many forms of suffering.”

– Brown and Gerbarg (2009)

Here’s my take-home from this excellent narrative review 👏

Yogic breathing and meditation are complementary practices that may enhance longevity by improving nervous system health and stress resiliency, boosting emotional health, enhancing brain health, and reducing suffering associated with disasters.

***

P.S. Sign up at BreathLearning.com to get the PDF & podcast summaries for this one, and tons of other science articles & books.

2. Amazing or Dangerous? Mindful Breathing Preserves Focus After Multitasking

I’m not sure if this finding is (1) just amazing or (2) potentially dangerous, lol. But it’s too neat not to share 😊

“For instance, research at Stanford University found that if you are focused on an important project and then stop to answer a text or email, and end up browsing the web, when you finally return to your important project your focus has dimmed. It takes you some time to ramp up your concentration to the previous level. Unless you did ten minutes of mindfulness of your breath a couple of times that day—then you have little or no loss of concentration after ‘multitasking.’”

– Daniel Goleman, Ph.D., Why We Meditate

3. Affecting Deep Physical and Psychological Changes

“As the breath is the link between the body and mind, it can intervene in the activities of either level. With increased awareness and control of the subtle aspects of breathing, these interventions can affect deep physical and psychological changes.”

- John Clarke, MD, Science of Breath

Just a compelling reminder of how powerful breathing exercises and simple mindful breath awareness are. Because the breath literally and metaphorically links the body and mind, such interventions “can affect deep physical and psychological changes.” 👏

4. Don’t Have Time to Breathe or Meditate? (maybe this passage will be inspiring)

“It is a truth universally acknowledged that one saves time travelling only two hours from one point to another instead of spending eight hours on the same journey. While this holds up mathematically, my experience is the opposite: time passes more quickly when I increase the speed of travel. My speed and time accelerate in parallel. It is as if the duration of a single hour becomes less than a clock-hour. When I am in a rush, I hardly pay attention to anything at all.”

- Erling Kagge, Walking: One Step at a Time

Although this passage is about travel and walking, it applies perfectly to breathing or meditation.

By taking time out of your already busy morning to meditate or breathe, you actually create more time because you slow things down.

So, instead of thinking, “I don’t have time to do this,” think, “I create time by doing this.”

1 Quote

“Sometimes, you get lucky in life, when the most important thing you need to do turns out to also be the simplest. One example is breathing. Breathing is the most important thing we need to do in our lives, and for most of us, it is also the easiest thing we ever do. If you belong to the population of people who can breathe effortlessly, you are so lucky!””
— Chade-Meng Tan

1 Answer

Category: Nasal Drainage

Answer: These eventually go down the nasolacrimal duct, draining into your nose, often causing people to need a tissue.

…

(Cue the Jeopardy! music.)

…

Question: What are tears?

In good breath,

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


P.S. so true

I Take 1/2 Bottle Every Morning

I take 1/2 a bottle of iCalm every morning, just before my first sip of coffee. It’s amazing, and I absolutely love them.

In fact, although I don’t have much disposable income right now, I prioritize these each month because they’re so helpful.

If you’d like to try them, use the code NICK20 to get 20% off 🙏

Get the iCalm Relaxation Shot

 
 

* 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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Element of Choice, Less Effort, and Focus on Enjoyment for Better Results

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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. Focus On Enjoyment (but only if you want better results)

“Literally anything you can do to augment your enjoyment of training will facilitate a process focus and lead to better performance. If you will enjoy a given workout more in location A than in location B, you'll get more out of it in location A. If you will enjoy a workout more with training partner C than with training partner D, you'll get more out of it with training partner C. If you will enjoy a given workout more with music than without, you'll get more out of the workout with music. And so on.”

- Matt Fitzgerald, The Comeback Quotient

I think this applies to our breathing, mindfulness, or any contemplative training: focus on enjoyment, and you’ll get way more out of it.

2. Jimi Hendrix and Breath Awareness

I bet when Jimi Hendrix picked up his guitar, it changed his whole demeanor.  Just holding it likely put him in a different state.

That’s what breath awareness is like. 

Sure, we can breathe in specific ways to tune our minds for certain thoughts or our bodies for certain states.  But just noticing your breath immediately transforms you, like a musician holding their instrument.

So even if you don't change it, make sure you at least “pick up” your breathing several times today 🙏

3. Less Perceived Effort: Slow Breathing Helps with Both Layers

“Perceived effort actually has two layers. The first layer is how the athlete feels. The second layer is how the athlete feels about how she feels. The first layer is strictly physiological, whereas the second is emotional, or affective.”

- Matt Fitzgerald, How Bad Do You Want It?

This passage pertains to sports, but it applies perfectly to perceived effort in life in general. And slow breathing helps with both layers:

  • First Layer: Slow breathing improves how you feel by reducing physiological stress (cortisol, sympathetic activity, brain waves).

  • Second Layer: Slow breathing helps you feel better about how you feel by improving your emotional health.

So practice some mindful, slow breathing and watch your perceived effort in everyday tasks go down, allowing you to live a better life.

***

P.S. If you want to learn more about breathing for better emotional health, consider signing up for my 4-week course starting Aug 20th.

4. Element of Choice: Meditation’s Benefits for Your Whole Life

“If I had to say in one or two sentences what the benefits of meditation were for your whole life—for your emotional life in particular—it is that meditative practice helps introduce the element of choice. … We cannot necessarily control what the outside world offers us, but we can control how we respond to it. That is the element of choice, and choice creates freedom.”

- Erika Rosenberg, Ph.D., The Healing Power of Meditation

I have nothing to add but a few of these 👏👏👏

1 Quote

“It takes only two seconds, three seconds, to breathe in, to bring mind home to your body. And there, mind and body together, we are established in the here and the now, and you get in touch with the wonders of life, the Kingdom of God.””
— Thich Nhat Hanh

P.S. This was transcribed from this wonderful 58-sec clip.

1 Answer

Category: Meditation Retreat

Answer: Participating in a meditation retreat has been shown to positively impact this metric, representing an increase in well-being, mindfulness, empathy, and ego resiliency and a decrease in depression, anxiety, neuroticism, and difficulties in emotion regulation.

…

(Cue the Jeopardy! music.)

…

Question: What is adaptive functioning?

P.S. I found this in The Healing Power of Meditation.

In good breath,

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


P.S. POV: you’re a certified people pleaser

Try iCalm 20% Off

iCalm is a relaxation shot with just 4 ingredients: Taurine, L-Theanine, Lemon Balm Extract, and GABA. I absolutely love them.

If you’d like to try them, use the code NICK20 to get 20% off 🙏

Get the iCalm Relaxation Shot

 
 

* 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 Fun Thoughts, Meditation in a Bottle, and Whole-Life Slow Breathing

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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. The Greatest Skill in Breathing (plus 9 more random thoughts)

The greatest skill in breathing (like in life) is knowing when to go with the flow, and when to deliberately change it.

Click here for 9 more random breathing thoughts and quotes.

2. “Meditation in a Bottle” (random product recommendation)

That’s a tagline of this relaxation shot by iCalm.

I stumbled upon it online, decided to buy some, and really loved them. I take one almost every afternoon now.

I have no affiliation with them…just thought it was a cool product and that maybe some of you would like it too 🙏

***

P.S. When I bought it, they sent an email questionnaire…I filled it out (it took less than a minute), and they sent me a few additional bottles for free. It might be random, but be on the lookout, just in case.

3. Whole-Life Slow Breathing

Regularly engaging in any kind of contemplative practice that slows down our breathing increases our vagal tone.

The best description I’ve read of why that’s important comes from Barbara Fredrickson, Ph.D., describing people with higher vagal tone:

“Physically, they regulate their internal bodily processes more efficiently, like their glucose levels and inflammation. Mentally, they’re better able to regulate their attention and emotions, even their behavior. Socially, they’re especially skillful in navigating interpersonal interactions and in forging positive connections with others.”

Sounds good to me. Perhaps we should call slow breathing “whole-life breathing” instead 😊

4. Nasal Breathing, Brain Oscillations, and Better Cognition

“A key implication of our data is that the nasal route of respiration offers an entry point to limbic brain areas for modulating cognitive function.”

- Zelano et al. (2016)

This study found that nasal breathing synchronizes oscillations in the piriform cortex, amygdala, and hippocampus (those last two regions are critical to emotions, memory, and behavior). This coherence leads to improved cognitive function compared to mouth breathing.

The take-home: Breathe through your nose as much as possible, especially when learning or in emotional situations, to improve brain coherence and cognitive functioning.

***

P.S. This is one of many studies I’m drawing from for the Breathing for Better Brain Health Workshop I’m hosting this Saturday for just $50.

1 Quote

“There is no single more powerful – or more simple – daily practice to further your health and wellbeing than breathwork.””
— Andrew Weil, MD

1 Answer

Category: Brain Blood Flow

Answer: Every minute, this many liters of blood flow through the brain, which is about how much a standard wine bottle holds.

…

(Cue the Jeopardy! music.)

…

Question: What is 750 ml?

P.S. I found this one in Breath by James Nestor.

In good breath,

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


P.S. ignorance is bliss

* 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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My Top 5 Breath Books, Unconditional Love, and a Life Changing Outro

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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. My 5 Favorite Breathing Books & the Order I’d Read Them if I Started Over

  1. Full Catastrophe Living: Teaches the power of mindful breathing, which is the starting point of all breathing practices.

  2. Breathing: The Master Key to Self Healing (audio only): One of the most accessible and practical intros to breathing.

  3. The Healing Power of the Breath: One of the best for learning how slow breathing techniques help all aspects of life.

  4. Breath: This is a must-read for anyone interested in breathing.

  5. The Oxygen Advantage: Now that you’re a true breath nerd, you’re ready to dive into all Patrick’a life-changing wisdom.

Major Caveat: This changes based on where I am in life and the new books I read 😊

2. Moving Toward Our Better Nature

“As we see it, the most compelling impacts of meditation are not better health or sharper business performance but, rather, a further reach toward our better nature.”

– Daniel Goleman, Ph.D. & Richard Davidson, Ph.D., Altered Traits

I think this is true of any contemplative practice: meditation, breathing, yoga, or even just reading.

So here’s to choosing our favorite one and inching closer toward our better nature, today 🙏

3. Life-Changing: How to End a Breathing, Meditation, or Really Any Contemplative Practice

Say this to yourself silently:

“even if I have been distracted, … is there something that has moved me, and that I would like to keep? Is there something that I would like to take with me and use to nourish myself?”

– Dr. Cathy Blanc, The Healing Power of Meditation

Then, silently wish that you can put whatever moved you into practice to bring more peace, humanity, and love to the world 🙏

P.S. If you feel so inspired, try it at the end of this email : )

4. Unconditional Love

The other day, I worked on breathing research all day. Yet come afternoon, I realized I’d barely actually checked in with my own breath (the irony, I know, lol).

But like a puppy waiting on its human to get home from work, the second I remembered, the breath was right there, holding no grudges or hard feelings, just simply grateful for my attention.

1 Quote

“If we can simply realize the fullness of this moment, of this breath, we can find stillness and peace right here.””
— Jon Kabat-Zinn

1 Answer

Category: Breathing 101

Answer: Like winds in the atmosphere, air flowing into and out of our lungs is driven by these.

…

(Cue the Jeopardy! music.)

…

Question: What are pressure gradients?

In good breath,

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


P.S. I show affection for my pets by…

* 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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All 3 at Once, Laughing Monks, and Naturally Arising Compassion

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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. Breathing Does All Three at Once

A body scan focuses on your physical being.

Observing your thoughts focuses on your mental being.

Observing your beliefs focuses on your spiritual being.

But being with your breath does all three.

2. Maybe We Shouldn’t Be Surprised?

Imagine the power in your home goes out.

Would you walk into every room, try each electronic, and then act surprised every time they didn’t work? “The coffee maker won’t start!” “The internet won’t turn on!” “The TV isn’t working either!”

Of course not. But that’s sort of what we do with breathing studies: “Breathing helps our brain!” “It also helps our heart!” “It also helps us sleep better!”

But like the power lines feeding our homes, breathing is the power feeding our bodies. Without it, nothing else works; however, when it’s working correctly, everything inside works better, too.

So maybe we shouldn’t be surprised when breathing helps our bodies in some way. Maybe we should be surprised when it doesn’t…

3. Mindfulness plus Slow Breathing equals Amplified Benefits

“In both groups, meditation acutely decreased arterial and cerebral oxygen saturation, reduced chemoreflex sensitivity, and prolonged the RR interval, independently of respiration. Conversely, slow breathing improved heart rate variability, independently of concurrent meditation.”

- Bernardi et al. (2017), Psychophysiology

This study isolated the unique benefits of mantra-based mindfulness vs. slow breathing. As stated, they found that meditation alone reduced metabolism, whereas slow breathing alone increased HRV.

But in my opinion, the most practical finding was that combining them into one practice may provide the best of both techniques.

Here is a simple way to do it:

  1. Pick an emotionally meaningful word (“peace,” “love,” etc.)

  2. Focus on and silently repeat that word to yourself while exhaling during your slow breathing practice.

4. Laughing Monks: A Story to Contemplate

“For example, when Varela put on an EEG cap, which uses electrodes to measure electrical activity in the brain, monks from the Institute of Buddhist Dialectics in Dharamsala laughed and said, ‘How could we be measuring anything to do with the mind by putting a cap on the head? The mind is here!’—pointing to their hearts.”

– Clifford Saron, Ph.D., The Healing Power of Meditation

 

Reading that story (and its multiple implicit lessons) a few times is like a meditation in itself 😊

1 Quote

“It is not even logical, but it seems that when the human mind is open, compassion is the most natural thing to arise, and I think that is a key part of what we call mindfulness training.””
— Dr. Edel Maex

1 Answer

Category: Brain Changes

Answer: Meditation, like breath awareness, can increase the density of this brain tissue, which is where neurons talk to each other, and information processing happens.

…

(Cue the Jeopardy! music.)

…

Question: What is grey matter?

In good breath,

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


P.S. How to deal with stress

* 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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Slow Gratitude, Breath Pole Vaulting, and Two Ways It Calms the Mind

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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. The Gratitude of Breathing

Slow breathing is to meditation what gratitude is to journaling.

2. A Benefit of Meditation: Slower Everyday Breathing

“Comparing each to a nonmeditator of the same age and sex, the meditators were breathing an average 1.6 breaths more slowly. And this was while they were just sitting still, waiting for a cognitive test to start.

…

As practice continues and breathing becomes progressively slower, the body adjusts its physiological set point for its respiratory rate accordingly. That’s a good thing. While chronic rapid breathing signifies ongoing anxiety, a slower breath rate indicates reduced autonomic activity, better mood, and salutary health.”

– Daniel Goleman, Ph.D. & Richard Davidson, Ph.D., Altered Traits

 

The more you meditate, the less you breathe, and the better mood and health you acquire 👏

P.S. A voluntary slow breathing practice by itself (which is a form of meditation, in my opinion 😊) can give similar results.

3. Two Ways Attending to the Breath Calms the Mind

“Physiologically, attending to the breath makes it slower and deeper and thereby stimulates the vagus nerve, which then launches the relaxation response. Psychologically, attending to the breath intensely brings the mind to the present, away from past and future, and so temporarily frees the mind from regret about the past and worry about the future.”*

- Chade-Meng Tan, Joy on Demand

That is all 👏

4. The Breathing Pole Vaulter: Letting Go at a Great Height

“Listening to them, one image that came to mind was that of the polevaulter. At first, the athlete needs a pole to propel him or herself to a great height. At a certain point, the athlete has to release the pole and just jump.”

– Larry Rosenberg, Three Steps to Awakening

 

This is an excellent analogy for any breath-focused contemplative practice (breathwork, meditation, yoga, etc.)

The breath is like the pole, boosting us to a great height where we can “let go” and discover our full potential.

A 9-Minute Podcast

I was honored to have a discussion with Tina Gilbertson, creator of the Reconnection Club and just an all-around amazing person. She condensed our conversation into a short & sweet 9-minute podcast.

I hope you enjoy it: Episode 146: Breathe

1 Quote

“Breathing, the common, everyday act of inhaling and exhaling a breath, has the ability to be something that benefits not just me or you, it can benefit every person we encounter.” ”
— Rev. Duffy Peet

1 Answer

Category: The Nostrils

Answer: Measurements reveal that the left-nostril breathing makes this branch of the autonomic nervous system more active, benefiting overall cardiovascular and autonomic health.

…

(Cue the Jeopardy! music.)

…

Question: What is the parasympathetic branch?

In good breath,

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


P.S. how I said “here”

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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How to Use Less, Accomplish More, and Feel More Cognitive Power

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🎧 Listen Instead of Reading 🎧

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4 Thoughts



1. How to Align Your Mental Posture to be More Cognitively Powerful

“There is always a mental posture, an alignment for your mind, as well as for your physical body.”

- Gurucharan Khalsa, PhD, and Yogi Bhajan, PhD, Breathwalk

“Mental posture” <— I love that.

We know that when we consciously sit or stand up straight, we feel more confident and alert. But we can also align our mental posture (say, by meditating) to help us feel more cognitively powerful, too.

So let’s pick a focal point and spend a few minutes coming back to it over & over to align and strengthen our mental posture a little more, this week. 🙏

***

P.S. I took “mental posture” somewhat out of context from how the authors were using it because I just love the wording so much : )


2. Use Less: Hypometabolism, the Relaxation Response, and “Mental Posture”

“A hallmark feature of the relaxation response is a significant decrease in the body’s oxygen consumption, or hypometabolism. … The body responds to techniques that elicit the relaxation response by downshifting your metabolism. By allowing your internal perpetual energy machine to ease off working so hard, much less fuel is needed to sustain the body in the hypo metabolic state characteristic of the relaxation response.”*

- Herbert Benson, MD, Timeless Healing


And when we practice mental posture for about 10 minutes, here’s one of the outcomes: we elicit the relaxation response. Our bodies use less energy, we feel at ease, and we set ourselves up for restoration and recovery.

As I mentioned a couple weeks ago, I’ve been combining this with my slow breathing practice. I inhale, and during the exhale come back to an internal mantra (mental posture 101). It’s simple and genuinely powerful.

Give it a shot and see how it feels to shift into a hypometabolic state 🧘‍♂️


3. Success is Recovery: “Accomplish More than You Ever Thought Possible”

“Athletes put their bodies under stress at each training session and competition, but they are only as successful as the speed at which they recover physiologically. Your daily stresses may be different from those of an athlete, but the concept is the same. Your success is determined by the speed of your recovery. By tapping into your natural resilience through breathing and other calming exercises that activate the rest and digest part of your nervous system, you can learn to reduce stress and accomplish more than you ever thought possible.”* (my emphasis)

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

When you apply Thoughts #1 & 2 consistently, especially combined with slow breathing, you learn to “reduce stress and accomplish more than you ever thought possible.” Sounds good to me 😊

4. Breath is Life, Spirit, and a Divine Gift Bestowed Upon Us

“If you look up the word “spirit” in the dictionary, you will find that it comes from the Latin, spirare, meaning “to breathe.” The inbreath is inspiration; the outbreath expiration. From these come all the associations of spirit with the breath of life, vital energy, consciousness, the soul, often framed as divine gifts bestowed upon us, and therefore as aspect of the holy, the numinous, the ineffable. In the deepest sense, the breath itself is the ultimate gift of spirit.”

- Jon Kabat-Zinn, Ph.D., Wherever You Go There You Are


Just another (quite eloquent) reminder that breath is life & spirit.

Let’s use this divine gift that’s been bestowed upon us wisely. 🙏


Extra Thought: Breath is Mind: How to Be Calm, Alert, and Make Better Decisions

I wrote another guest blog for ResBiotic (which is a probiotic that targets the gut-lung axis).

It’s titled: Breath is Mind: How to Be Calm, Alert, and Make Better Decisions

It’s all about the science of the breath-mind connection. I hope you enjoy the quick 5-min read.

 
 
 

1 QUOTE

“When you feel your life out of focus, always return to basic of life. Breathing. No breathe, no life.”

- Mr. Miyagi (YouTube Clip)

 
 
 
 

1 ANSWER

Category: Mental Posture and Breathing

Answer: Breathing impacts this region of the brainstem, which is tied closely to our attention.

…

(Cue the Jeopardy! music.)

…

Question: What is the locus coeruleus?

In good breath,

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

P.S. 4 new pages appear

 
 
 

* 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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Timeless Healing, Anti-Harley, and 2 Rules to Improve Your Breathing

 
 

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4 Thoughts


1. Breathing Exercises Lower Inflammation and Change Gene Expression

“In those who practice breathing exercises, levels of inflammatory proteins in the blood are significantly lower, especially under certain types of stress. Mobilizing the power of the breath has also been shown to turn on anti-inflammatory genes and turn off pro-inflammatory ones, including genes that regulate energy metabolism, insulin secretion, and even the part of our DNA that controls longevity.”

- Michael J Stephen, MD, Breath Taking

I have nothing useful to add here, except, of course, one of these: 🤯

2. These Two Simple Rules Will Improve Your Breathing Forever

If I could give anyone any advice for everyday breathing, it’d be this:

  1. Breathe through your nose, especially during sleep.

  2. Make your breathing quiet.

You’ll get massive benefits with minimal effort using these two simple rules.

3. Timeless Healing: Slow Breathing + The Relaxation Response

“To evoke the relaxation response, you need to follow only two basic steps. You need to repeat a word, sound, prayer, phrase, or muscular activity, and when common everyday thoughts intrude on your focus, you need to passively disregard them and return to your repetition.”*

- Herbert Benson, MD, Timeless Healing: The Power and Biology of Belief

It’s that simple. And the word or phrase? Dr. Benson says, “The choice of a focused repetition is up to the individual. If you’re a religious person, you can choose a prayer. If you’re a non-religious person, choose a secular focus.”*

I’ve been using it this week in my slow breathing practice. I inhale and then repeat “be the change” in my head while exhaling at a 5 breaths/min pace.

I’ve never been a big fan of mantras (and I’m still testing different ones), but I’ve genuinely enjoyed this. It’s straightforward and highly effective.

Give it a shot and see how you feel.

4. My Fake Words, and Breathing as the Anti-Harley-Davidson

“Orfield Laboratories, run by Steven Orfield, is a small Twin Cities business that leverages the power of perception to help companies build better products. Harley-Davidson, for example, once hired Orfield to calculate the exact engine tone and decibel level that would give riders the impression that its motorcycles are powerful.”*

- Michael Easter, The Comfort Crisis

How crazy is that!? Harley-Davidson actually hired a company to ensure their engines gave “riders the impression that its motorcycles are powerful.”

I think breathing is the anti-Harley-Davidson. You just relax and breathe. If it’s powerful, it’s powerful. If it’s not, it’s not. No fake impressions needed.

***

P.S. Although I take pride in this newsletter, sometimes I feel like Orfield Labs trying to make breathing sound perfect. It’s not. But it is truly powerful. So, don’t just read my words, try it out and feel its strength for yourself.

Extra Thought:

5 Easy Breathing Exercises You Can Use for Better Sleep Tonight

I wrote a guest blog called “5 Easy Breathing Exercises You Can Use for Better Sleep Tonight” for The Breather, hosted by ResBiotic.

It’s a quick 4-minute read. I hope you enjoy it!

 
 
 
 

1 QUOTE

“When we focus on the breath, we become mindful of the universal nature of all beings.”

- Bhante Henepola Gunarantana

 
 
 
 

1 ANSWER

Category: Meditation & Relaxation Response

Answer: A trademark physiological result of meditation and/or the relaxation response is that the body consumes less oxygen, also known as this.

…

(Cue the Jeopardy! music.)

…

Question: What is hypometabolism?

In good breath,

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

P.S. Science can catch these hands

 
 
 

* 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.

 
 

25 Thoughtful Quotes on Breath & Mind, and How to Make Meditation Fun

 
 

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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. Breath is Mind: 25 Thoughtful Quotes on the Breath-Mind Connection

1. “When you practice mindfulness of breathing, then the breathing is mind.” - Thich Nhat Hanh

2.  “I am as confident as I am of anything that, in myself, the stream of thinking…is only a careless name for what, when scrutinized, reveals itself to consist chiefly of the stream of my breathing.” - William James

3. “As we discover, when we pay attention to its natural rhythm, the breath becomes calm. Simultaneously, the mind quiets down. It all happens naturally. … Any force is counterproductive.” - Bhante Henepola Gunarantana

Keep Going…

2. Breathing Residue: Turning Setbacks into Assets

“The problem this research identifies with this work strategy is that when you switch from some Task A to another Task B, your attention doesn’t immediately follow—a residue of your attention remains stuck thinking about the original task.”

- Cal Newport, Deep Work

Attention residue. It’s a major setback to productivity.

However, let’s turn that concept into an asset with a new term:

Breathing Residue: The calmness that persists several minutes (sometimes hours) after performing a slow breathing practice.

We want less attention residue, more breathing residue : )

***

P.S. The nerds among you might prefer to call breathing residue by its more scientific name, vagal tone. But that’s not as fun 😊

3. How to Make Meditation Fun (no breathwork needed)

Here’s an easy way to make meditation fun: Instead of trying to “stop thinking,” try to “curate your thoughts.” Watch them all go by and see if you can find any good ones. Your mind thinks; you just listen for the fun and exciting stuff.

We can call it a curation meditation : )

***

P.S. I often do this when I wake up low and can’t sleep (it’s how some of these thoughts are made). It seems like it would make for a fun formal practice, too.

4. On Becoming Breathing Homo Exercens

“We call ourselves ‘knowing man’ because we see ourselves as distinguished from our ancestors by our vast amount of knowledge. But perhaps a better way to see ourselves would be as Homo exercens, or ‘practicing man,’ the species that takes control of its life through practice and makes of itself what it will.”

- Anders Ericsson and Robert Pool, Peak

I love this. We can “know” all we want, but it’s meaningless without practice. And there’s no better practice for taking control of our life than breathing.

So here’s to becoming breathing Homo exercens, today.

***

Related Quote: “If learning is not followed by reflecting and practicing, it is not true learning.” * - Thich Nhat Hanh

 
 
 
 

1 QUOTE

“I am nothing more than a single, narrow, gasping lung floating over the mists and the summits.”

- Reinhold Messner

 
 
 
 

1 ANSWER

Category: The Thinking Mind

Answer: Recent research suggests we have about this many thoughts per minute.

…

(Cue the Jeopardy! music.)

…

Question: What is 6.5 thoughts per minute?

P.S. That’s a lot of thoughts to choose from during your curation meditation : )

In good breath,

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

P.S. okay time to sleep

 
 
 

* 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.

 
 

Wim Hof vs. Slow Breathing, Part 2: The Famous Endotoxin Challenge

 
 

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4 Thoughts


1. Slow Breathing = Deep Meditation?

“When researchers at Harvard, Yale, and the Massachusetts Institute of Technology scanned the brains of experienced meditators, they discovered increased thickness in regions of the brain's cortex, or grey matter, related to focus and attention…But what's intriguing about this study is that breathing rate was used to determine how deep in meditation the subjects were able to get. The slower the breathing rate, the deeper in meditation participants became. And, the more pronounced their increase in grey matter.” *

- Leah Lagos, Heart Breath Mind

That deserves a 🤯

If slower breathing rates are a byproduct (and measure) of deeper meditation, I wonder if we can reverse engineer it…

2. The Deep Breath Hypothesis

“The Deep Work Hypothesis: The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy. As a consequence, the few who cultivate this skill, and then make it the core of their working life, will thrive.”

- Cal Newport, Deep Work

And similarly, this couldn’t be any truer:

The Deep Breath Hypothesis: The ability to perform deep breathing is becoming increasingly rare at precisely the same time it is becoming increasingly valuable to our physiology. Consequently, the few who cultivate this skill, and then make it the core of their waking life, will thrive.

3. Wim Hof vs. Slow Breathing, Part 2: The Famous Endotoxin Challenge

I’ve called Wim Hof’s endotoxin study the “4-minute mile” of breathing.

So, you can only imagine my excitement when I found a study basically doing the exact same thing, but with slow breathing (it was perhaps the most excited I’ve ever been reading a paper, lol).

I produced an in-depth comparison of the studies here.

But, here are some of the take-home messages:

  • The WHM reduced fever and all other flu-like symptoms.

  • Slow breathing reduced headaches and eye sensitivity to light, but did not reduce fever or other flu-like symptoms (e.g., nausea and chills).

  • Slow breathing improved autonomic functioning as measured by HRV, suggesting participants had greater resiliency. HRV was not measured during the WHM experiment.

  • The WHM significantly reduced inflammatory cytokines. Slow breathing did not.

  • The WHM significantly increased anti-inflammatory cytokines (by up to 194%). Slow breathing did not.

There are many (many) caveats and differences between the studies, so if you’re interested, see the full write-up for more details and additional thoughts.

But based on these results, the WHM was decidedly more effective than slow breathing at reducing acute inflammation and fighting off flu-like symptoms.

4. How to Change Our Species (hint: breathe)

“And I would argue that we humans are most human when we’re improving ourselves. We, unlike any other animal, can consciously change ourselves, to improve ourselves in ways we choose. This distinguishes us from every other species alive today and, as far as we know, from every other species that has ever lived.” *

- Anders Ericsson and Robert Pool, Peak

We are the only species that can consciously change ourselves to improve in ways we choose. We’re also the only ones that can consciously change our breathing in ways we choose.

Maybe that’s a coincidence. But then again, maybe it’s not…

 
 
 
 

1 QUOTE

“Happiness lies in your own heart. You only need to practice mindful breathing for a few seconds, and you'll be happy right away.” *

- Thich Nhat Hanh

 
 
 
 

1 ANSWER

Category: Breathing Rates

Answer: These aquatic mammals breathe around 1.5 - 2.5 breaths per minute at rest.

…

(Cue the Jeopardy! music.)

…

Question: What are bottlenose dolphins?

In good breath,

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

P.S. haha anyways what’s up

 
 
 

* 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.

 
 

Box Breathing for Stress, and the Ancients’ Code to Becoming a Hero

 
 

Listen Instead of Reading

 

This week, you'll learn that breathing is only part of the solution, along with the ancient (and quite unexpected) secret to becoming a hero.

Enjoy!

 
 
 
 

4 Thoughts


1. Breathing as the XX% Solution

“Consider what life would be like if we gave up the idea of healthy or sick, zero versus one, and replaced it with the idea of multiple continuum. One minute, for example, we might score 60% on one health dimension, 30% on another, and perhaps 85% on yet a third. How would that change our lived experience?”

- Dr. Ellen Langer, Counterclockwise

I love this idea from Dr. Langer. It encourages us to forget “all or nothing” approaches and instead consider everything on a continuum. This perspective also provides a new way of finding solutions to our health problems.

Let’s say I only sleep 5 hours a night. Then, I start mouth taping and begin sleeping 6.5. That’s a 30% improvement. But let’s say you’re already sleeping 7 hours, and mouth tape gets you to 7.5. That’s only a 7% increase. But, that 7% might be all you need to feel your absolute best.

The point is that we’re all unique, and we’re all on different spots on the health continuum. My 80% solution might be your 30% one, and vice-versa.

So, instead of wondering what breathing (or the latest diet, the sauna, etc.) can fix for you, perhaps consider what percentage of the solution it is. “How would that change your lived experience?”

***

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

2. Test Like a Pro

“You may feel your anxiety turning to panic. … To tackle this, watch your breathing. Just before you might go into panic mode, put your hand on your belly and try to draw air so deeply into your lungs that your hand moves up and down. This deep breathing can allow you to grow calmer and steadier.”

- Dr. Barbara Oakley and Olav Schewe, Learn Like a Pro

Last week, we discovered that to learn like a pro, we need to sleep like a pro. This week, Dr. Oakley and Olav Schewe give us their advice for testing like a pro: slow deep breathing.

This technique isn’t just for school tests, either. This is for any big event you’re facing. Of course, sometimes anxiety is good (see Kelly McGonigal’s amazing book, The Upside of Stress). But, in moments when you’re panicking, and it’s hampering your performance, here’s the perfect trick.

Place one hand on your belly and use your breathing to make it move. This activates the calming parasympathetic nervous system, helping you relax and gain mental focus. It’s free, available anytime, anywhere.

Here’s to approaching whatever tests life throws at us like pros, today.

***

Related: A better state-of-mind: deep breathing reduces state anxiety and enhances test performance through regulating test cognitions in children (Check out the last two sentences of the abstract)

Related: This 2-Minute Breathing Exercise Can Help You Make Better Decisions, According to a New Study

3. From the Cleveland Clinic: “How Box Breathing Can Help You Destress”

“Box breathing’s simplicity is its greatest strength”

- Melissa Young, MD, How Box Breathing Can Help You Destress

The Cleveland Clinic is one of the most respected hospitals and research centers worldwide. So, it was awesome to see them release an article on box breathing this past week.

It’s a quick yet comprehensive guide on box breathing. Enjoy!

4. The Ancients’ Secret to Becoming a Hero (it’s not what you might think)

“True heroism, as the ancients understood, isn’t about strength, or boldness, or even courage. It’s about compassion.”

- Christopher McDougall, Natural Born Heroes

Heroes are compassionate. In fact, the word hero itself actually means “protector” in Greek, not “strength” or “courage.” That’s why we call our parents, big brothers and sisters, military, police, firefighters, doctors, nurses, and especially our dogs, heroes. They protect us.

And these heroes don’t just rely on boldness or brute strength, like movies and the news might make us believe. They rely on empathy and compassion for those they are protecting. As McDougall puts it:

“Empathy, the Greeks believed, was a source of strength, not softness; the more you recognized yourself in others and connected with their distress, the more endurance, wisdom, cunning, and determination you could tap into.”

Thus, we can all be heroes because we can all develop these traits. Sitting and breathing, meditating, or doing some yoga will increase your compassion and awareness for yourself and those around you. That’s how heroes are made.

So who can you show compassion and empathy for this week? You might just become their hero.

 
 
 
 

1 Quote

“In a crunch situation, I recommend you collapse your concentration to your breathing while maintaining relaxed awareness of the surroundings. Breathing deeply will greatly reduce the stress, slow your heart rate, and bring your nervous system back into balance.”

- Mark Divine, Retired Navy SEAL Commander

 
 
 
 

1 Answer

Category: Word Etymology

Answer: The word “breath” is derived from the Old English “brǣth,” which has this meaning.

…

(Cue the Jeopardy! music.)

…

Question: What is ‘smell or scent’?

P.S. Thus, the word breath itself is related to the nose : )

In good breath,

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

P.S. wow, respect to these teen parents

 
 
 

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 and Brushing Your Teeth

 
bernard_berenson_consistency.png
 

I’m pretty obsessive about my breathing practice and I tend to over-analyze every session. “Why did it feel harder today? Was I breathing light enough? I need to increase my CO2 more…” It goes on and on.

Recently, however, I heard something awesome in a “+1” from Brian Johnson. He quoted a great passage from Herbert Benson in The Relaxation Revolution:

“Most of us are concerned to one extent or another with dental hygiene, but we don’t dwell on the tooth-cleaning process. We just work away with that brush every day. Almost no one evaluates the brushing, to say, “That was a good brush!” or, “Too bad—that was a bad brush.” We simply do it!”

I love that. When is the last time you analyzed your tooth brushing skills? Probably never. Yet, we count on it for dental hygiene. We trust that it’s working, whether we brush “good” or not.

In some ways, that’s what we have to do with our breathing practice. (Or any integrative health practice, such as meditation, yoga, or physical exercise.)

We can’t spend too much time worrying if we did it exactly right. Instead, we just have to do it. Every day. And know that it’s working.

Of course, we want to start with the right principles and not jump foolishly into something. But, once we’ve committed, sometimes we just have to trust the process without over-analyzing it.

Here’s to treating our breath/meditation/yoga practice more like brushing our teeth.

In good breath,
Nick

P.S. Here’s another gem from Herbert Benson on the same topic (my bold for emphasis):

“Similarly, if you’re taking a pill your doctor has prescribed for your cholesterol or blood pressure, you probably don’t wonder, “Am I putting this pill in the proper side of my mouth? Am I swallowing it correctly? Is it really going to work?” Again, you just do it—and that should be your approach to mind body treatments.”