oral glucose tolerance test — Blog — The Breathing Diabetic

Greetings,

This week’s 411 is brought to you by espresso, curiosity, my appreciation for your readership, and espresso. Enjoy!

4 THOUGHTS

1. Use Breathing Instead of Thinking

"Social psychologists now know that the truth lies in the opposite direction. People need to change their actions and their minds will follow." – Sean D Young, Stick With It

Experts tell us it’s hard to think our way out of thinking. We need to act and let the mind follow. I believe this is what makes breathing so powerful. It gives you an action you can perform anytime to trick your mind into following.

If you’re anxious, you can breathe slowly, which will calm your nervous system and lead to calmer thoughts. If you’re tired, you can breathe rapidly and stimulate your nervous system, increasing your heart rate and alertness.

There are many ways to use actions to control your emotions and thoughts. But breathing is free and easy. Stop thinking, begin breathing.

2. Post-Meal Breathing for Better Blood Sugars & Digestion

Relaxing breathing methods have been shown to reduce blood sugar spikes associated with meals and glucose tolerance tests. In Breath (pg 43), James Nestor also tells us that right nostril breathing heats up the body and aids in digestion. Together, it seems like a post-meal breathing practice might be a good idea.

I have been testing this in a simple and practical way. Specifically, I’ve been spending ~3 to 5 minutes performing either alternate nostril or diaphragmatic breathing (or their combination) after lunch.

The results have been quite noticeable. My sugars are much better (and even get low sometimes) in the hour following the meal. And these short minutes are especially helpful midday to focus my mind and get me back to work quickly.

Science + Practicality = Better Living

Even if you don’t have diabetes, adding this tiny habit after eating might help with digestion and improve energy levels. Not bad for just a few minutes.

3. More Breathing in Less Time

Brian Johnson is my favorite teacher. Long-time readers are probably sick of me talking about him : ) His motto: More wisdom in less time. In that spirit, here are a few excellent summaries Brian has made of some of the best breathing books:

A 15-minute summary of Patrick McKeown’s the Oxygen Advantage
A 21-minute summary on Anders Olsson’s The Power of Your Breath
A 15-minute summary of Belisa Vranich’s Breathe
A 21-minute summary of James Nestor’s Breath

Enjoy!

Thanks to new 411 reader W.G. for inspiring this thought.

4. The Best Advice You Can Give Someone Interested in Breathing

"Start now. Optimize later. Imperfect starts can always be improved." - James Clear

The Oxygen Advantage, Wim Hof, The Art of Breath, Buteyko, Breatheology, SKY, ujjayi, and on and on. They are all phenomenal for different reasons.

But the most important thing is to choose one and start—experience for yourself how simple and powerful these practices are. You can optimize later.

1 QUOTE

In my own experience, a deep breath is always a good first reaction to a first report. Try to let the potato cool a bit before you pick it up.
— General Colin Powell, It Worked For Me

1 ANSWER

Answer: This "nasal nerve" is the first one emerging from the brain.

…

(Cue the Jeopardy! music.)

…

Question: What is the olfactory nerve?

In good breath,
Nick

P.S. Preach

Relaxation Breathing Improves Human Glycemic Response

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!