optimal breathing

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

 
 

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Happy Monday,

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

 
 

 
 

4 Thoughts


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

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

- Make It Stick

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

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

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

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

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

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

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

***

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

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

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

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

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

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

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

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

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

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

3. How Slow Breathing Might Help with Allergies

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

- Relieve your stress, relieve your allergies

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

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

Seems like a reasonable thought…

***

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

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

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

4. Does This Mean Optimal Breathing is Optimal Living?

Life and the breath are synonymous.

- Michael J Stephen, MD

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

- Sanskrit Proverb.

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

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

 
 

 
 

1 Quote

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

- Richard Brown, MD and Patricia Gerbarg, MD

The Healing Power of the Breath

 
 

 
 

1 Answer

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

(Cue the Jeopardy! music.)

Question: What is the grass?


In good breath,

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

P.S. Ready to tackle the day

 
 
 

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.

 
 

One-Sentence Ideas and Your Breathing Identity

 

Happy New Year!

Thanks for joining me for the first 411 of the year. Here are 4 thoughts, 1 quote, and 1 answer for you to consider this week.

 
 

 
 

4 THOUGHTS

1. 21 One-Sentence Breathing Ideas

"Weak is he who permits his thoughts to control his breath; strong is he who forces his breath to control his thoughts."

Breathing ideas are often long-winded, but they shouldn’t be.

Here are 21 one-sentence breathing ideas to kick off 2021. You’ll learn how breathing is the compound interest of health, the most effective way to breathe right now, and the best time to start a breathing practice. Enjoy!

P.S. Josh Spector’s excellent post on communication inspired this idea.

2. What Not to Focus On in 2021

"Just because you can measure something doesn’t mean it’s the most important thing." - James Clear, Atomic Habits

Focusing on any one outcome (e.g., CO2 tolerance or BOLT) is simplistic, even in breathing. The problem is, as James also states, "we optimize for what we measure." So, let’s avoid putting too much weight on any one measurement in 2021.

The alternative, James tells us, "is to build identity-based habits. With this approach, we start by focusing on who we wish to become." Measuring progress is important, but we don’t want our identity to be based on a measurement ("I have a high BOLT score"). Instead, we want the measurement to be an outcome of our identity ("I am someone who focuses on optimal breathing, so I have a high BOLT").

It’s a significant distinction.

3. "The Consequences of Sucking at Breathing"

"Without knowing it, you might be messing up your sleep, mood, digestion, heart, nervous system, muscles, brain, and even the development of your teeth and face structure." - Patrik Edblad, How to Breathe Properly – A (Surprisingly Important) Complete Guide

I love finding breathing articles from "non-breathing" people. It makes my heart (and lungs) happy. Even more so when they are excellently written, like this one.

My favorite part was that Patrik conveyed all the benefits of breathing without ever mentioning CO2. 👏 Enjoy the awesome read!

4. Harmonize the Butterflies in Your Stomach

"It's all right to have butterflies in your stomach. Just get them to fly in formation." - Dr. Rob Gilbert

Controlling your breathing is an easy way to help synchronize them.

 
 

 
 

1 QUOTE

"A hundred objective measurements didn't sum the worth of a garden; only the delight of its users did that. Only the use made it mean something."

- Lois McMaster Bujold

 
 

 
 

1 ANSWER

Answer: Approximately 2/3 of the mass of the human body is made up of this.

(Cue the Jeopardy! music.)

Question: What is oxygen?


In good breath,
Nick

P.S. A new reason to be upset