The Science of Presence, Beating Gravity, and How to Sleep Like a Pro

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Listen Instead of Reading

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Greetings,

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

I hope you enjoy it!

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4 Thoughts

1. How to Sleep Like a Pro: Nose, 4-4-6-2, Repeat

“Breathe deeply and regularly…Try to breathe through your nose, keeping your mouth closed if at all possible. The more you breathe through your nose, the easier you will find it to breathe through your nose. In other words, use it or lose it.”

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

I didn’t expect to find anything about breathing in a book called “Learn Like a Pro,” which is geared mainly toward college students. But, to learn well, you need to sleep well. Enter: the power of the breath.

And their advice for falling asleep? Inhale for 4 sec, hold for 4 sec, exhale for 6 sec, hold for 2 sec. “This type of breathing balances both the oxygen and carbon dioxide levels in your body and allows you to relax more deeply.”

It’s just so awesome to see slow nasal breathing make its way into random places like this. If put into practice, these few sentences could change a student’s life forever. Simply amazing.

Here’s to sleeping (and learning) like a pro, tonight.

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P.S. I’ve been having a little self-induced stress insomnia recently (such is life), so it was perfect timing for this passage.

Related: Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia

2. Beating Gravity with Your Nose

“The results presented in this work provide evidence that the development of a substantial production of NO in the upper airways of humans may be an important part of our adaptation to life on two legs to ameliorate the influence of gravity on pulmonary blood flow distribution.”

- Nasal nitric oxide and regulation of human pulmonary blood flow in the upright position

Translation: Nasal nitric oxide might have been an evolutionary adaptation to counteract gravity, allowing us to sit and walk upright. 🤯

Gravity moves blood flow toward the base of the lungs. Nitric oxide, however, redistributes blood flow help better utilize the massive surface area of the lungs. This allows us to get more oxygen in the upright position.

So go take a walk, breathe through your nose, oxygenate your body, and enjoy this gift evolution has given us.

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Related Quote: “Our own physical body possesses a wisdom which we who inhabit the body lack.” - Henry Miller

3. Psychology Today: “The Simplest Stress Management Skill”

“It may seem incredible that such a simple exercise can make a huge difference in a person’s ability to feel less stressed.”

- Dianne Grande, Ph.D., The Simplest Stress Management Skill

Of course, that “simple exercise” is slow deep breathing : )

This quick and excellent article touches on the vagus nerve and equal versus extended exhalations. It also provides some straightforward and practical guidelines for a “minimum effective dose” of slow breathing. Enjoy!

4. The Making of the Present Moment

“Your experience of the present moment is based on the activity of your nervous system at that moment. ”

- Rick Hanson, Ph.D., Neurodharma

We are always in the moment. As Howard Cohn says, “In truth, we are always present. We only imagine ourselves to be in one place or another.”

So what “presence” really refers to is experiencing our current moment. And as Dr. Hanson reminds us, our experience of any moment is just our nervous system at that moment. And the fastest way to access that? Our breath.

So experience your breath to experience presence. Or better yet, change your breath, change your nervous system, and use this science and physiology of presence to make your own moments.

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Related Quote: “Breathe and you dwell in the here and now.” - Annabel Laity

Related Quote: “As such, the state of the autonomic nervous system underlies all psychological and physiological functioning, whether we are conscious of it or not. However, there is a bridge between our conscious mind and the subconscious action of the autonomic nervous system – breathing.” - The New Science of Breath

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1 Quote

“Everything I have earned today was at least partially a result of breathing.  My best performance.  My emotional control. My ability to endure.  Breathing gave me all of this.”

- Rickson Gracie, Breathe: A Life in Flow

P.S. I listened to Breathe, so I apologize if the punctuation is incorrect.

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1 Answer

Category: Breathing in the Womb

Answer: Babies are supplied oxygen in the womb through this tube-like structure.

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(Cue the Jeopardy! music.)

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Question: What is the umbilical cord?

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In good breath,

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

P.S. it comes very naturally

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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.

Breathe The Change You Want to See (In Your Body)

"To say…that a man is made up of certain chemical elements is a satisfactory description only for those who intend to use him as a fertilizer." - Herbert J. Muller

When I first started a “breathing” practice, it seemed a bit silly. But then I started seeing dramatic improvements in my sleep, energy, and blood sugars. How could something as simple as breathing do so many things? The more I thought about it, the more I realized it wasn’t silly or crazy at all.  

Close your mouth and pinch your nose.  

In a few seconds, you’ll begin feeling a desire to breathe so strong it’s almost uncontrollable. This simple act of holding the breath helps us appreciate just how important it is.

Why would an urge like this exist? One that can be felt by people who, quite literally, have no fear.  

It’s because there is more to breathing than just breathing. It’s biomechanics and biochemistry. It’s psychology and physiology. It’s in your brain, and it’s in your core. Breathing provides the link between your mind and your cardiovascular and autonomic nervous systems.  

How to Breathe the Change You Want to See

Breathing is also very unique. It’s automatic, yet it is also under our conscious control. It’s up to us whether we want to take advantage of this.

For example, there is a cluster of neurons in your brain that monitors your breathing. If you breathe slowly and calmly, that message is sent to important regions of your brain. If you breathe fast and anxiously, that message is relayed as well.

Want to be anxious? Breathe anxiously.

Want to be calm? Breathe calmly.

Thus, we can consciously choose the messages we send with our breath. And this goes not just for the brain, but the cardiovascular and autonomic nervous systems as well. We can literally breathe the change we want to see in our bodies.

The First Place to Start

One of the most effective ways to “breathe the change” is with slow breathing. Slow breathing improves oxygenation, restores cardio-autonomic balance, increases heart rate variability, and so much more.

Give it a shot today. Breathe between 3 to 6 breaths per minute, for 5 minutes. Try it out for five days straight and see how you feel.

There’s no pill. There’s no money to be made. It’s just simple physiology.  

In good breath,

Nick  

P.S. “Sorry, but you’re going to need a pre-authorization.”

Nasal Nitric Oxide is My New Favorite Gas

The nose warms and humidifies incoming air. We’ve heard that a lot.

However, when you dig into the scientific literature, you learn that nitric oxide (NO) might outweigh all other aspects of nasal breathing. It’s actually hard to overstate the benefits of nasal NO.

Which brings us to this week’s paper:

Nasal Nitric Oxide in Man

- Published in Thorax in 1999 (Read Full Summary Here)

This was a great overview of the many functions of nasal NO. Here are a few of my favorites. Check out the full summary for more.

The general consensus is that NO is continuously released in the paranasal sinuses. Because of this continuous release, a lower flow rate will result in higher concentrations. This could be yet another benefit of slow breathing: Increased nitric oxide delivery to the lungs.

Another amazing benefit of nasal NO is that it increases arterial oxygenation. For example, one study showed that nasal breathing increased tissue oxygenation 10% more than mouth breathing.

Finally, and this was my favorite part, a study showed that breathing humidified air through the mouth did not increase oxygenation; however, breathing supplemental NO through the mouth increased oxygenation similar to what is seen in nose breathing.

Although the warming and moistening effects are important, this suggests that nitric oxide might explain many of the benefits of nasal breathing.

I am continually amazed by everything nitric oxide does in the body.  I think it’s my new favorite gas (never thought I’d have one of those!).

In good breath,
Nick

P.S. Who Needs Gas?.