reading

Great Books on Breathing, Mindfulness, and Better Living


Today, we have a special 411 full of good books I’ve read in the past year or so. I hope you find a few you like!

P.S. If you want to support my work, you can use the Amazon affiliate links below for any that you purchase. Thanks!


Reading Time: 2 min 14 sec

I hope the next 27’ish breaths are the most nourishing of your day.



4 THOUGHTS

1. Books on Breathing and Mindfulness

Healing Through Breathing (by Eddie Stern): One of my favorite breath books in recent past. It’s only available on Audible.

Mindfulness in Plain English (by Bhante Gunaratana): I reread this for the third (!) time recently, and it finally clicked just how incredible it is. It’s a testament to needing to read books at the right time in your life.

The Mind Illuminated (by John Yates PhD and Matthew Immergut PhD): Changed everything about how I approach meditation.

The Mindfulness Solution (by Ronald Siegel, Psy.D.): Amazing blend of science, traditional wisdom, and personal experience.

2. Books on Movement

Move (by Caroline Williams): This one is so good. It also has an incredible chapter on breathing that I can’t recommend enough.

Do Walk (by Libby DeLana): Instantly became my favorite book on walking. Quick and fun to read.

52 Ways to Walk (by Annabel Streets): Also incredibly good on walking, plus a couple of chapters on breathing and walking.

3. Books on Better Living in General

Awareness (by Anthony de Mello): This one is so good. You have to get the audible version to hear him speak it and feel his wisdom and humor. I laughed out loud many times, while also having my mind blown by his insights. It’s one of my new all-time favorites.

Falling Upward (by Richard Rohr): Few authors write with genuine wisdom you can feel through their words. Rohr is one of them. This is a truly life-changing book.

Take Your Time (by Eknath Easwaran): Easwaran is my favorite teacher, and I’ve now read 7 of his books. Although they’re all phenomenal, this one is probably still my favorite.

4. Recency Bias: What I’ve Been Reading Lately

Here are my last five books from most recent backward:

Sovereign (by Emma Seppala): Just started this one and loving it so far. Thanks to C.L. for the recommendation!

Do Walk (by Libby DeLana): See above. My new favorite book on walking.

Science of Breath (by Yogi Ramacharaka): A classic I recently reread. (I’ve been told that some of this isn’t legit pranayama, but it’s a good read nonetheless.)

Concentration (by Kam Knight): Super practical, no-fluff book on how to concentrate better.

The Heroic Heart (by Jetsunma Tenzin Palmo): How could I not buy this book based on the title? lol. It was an amazing outlook on compassion, and on using adversity to fuel our growth. Loved it.

P.S.

If some of these sound interesting but you don’t have time to read them, you can check out the Breath Learning Center for short, practical reviews on most of them!


1 Quote

We read books to find out who we are.”
— Ursula K. Le Guin

1 Answer

Category: Books and Breathing

Answer: Although not usually called one, this common activity with a book could be considered a powerful breathing exercise.

(Cue the Jeopardy! music.)

Question: What is reading aloud?


In good breath,

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

Enjoy these posts? Donate to say thanks!

P.S. on their way to Samadhi

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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.


 

My New Favorite Therapy, Self Love, and Your Breathing Headphones


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. Reading Can Produce Healing (my new favorite word & therapy)

“Bibliotherapy is based on the assumption that the simple act of reading can produce healing of various health conditions, including depression. The definition of bibliotherapy has broadened over the years to include using any type of reading material that is uplifting or emotionally sustaining.”

 - Herbert Benson, MD, Relaxation Revolution

 

As someone obsessed with reading, bibliotherapy might be my new favorite word and therapy : ) However, I’ve always thought that reading alone is not enough; we must also act. 

Maybe I’m wrong…

As Dr. Benson says, one study found “Therapeutic reading ranked toward the top of the interventions, along with CBT and supportive-expressive groups, as a highly effective method of decreasing depressive symptoms.” <— 🤯

I hope these 411s serve as bibliotherapy for you 🙏

2. The Relaxation Response for Stress-Related Diseases

“Taken together, the RR has been shown to be an appropriate and relevant therapeutic tool to counteract several stress-related disease processes and certain health restrictions, particularly in immunological, cardiovascular, and neurodegenerative diseases/mental disorders.”

Esch et al. (2003)

This study found that regularly eliciting the relaxation response can counter the adverse effects of stress and serve as a free therapeutic tool in many chronic diseases, especially immunological, cardiovascular, and neurodegenerative/mental disorders.

Want to use it in your life? Here’s a short video showing you how.

***

P.S. If you want to use the relaxation response to conquer stress, check out the latest Science 411 on this paper or the new Book 411 on Relaxation Revolution, released this past Friday.

3. Breathing as Spiritual Headphones

Breathing exercises are like spiritual headphones: You can tune in, not bother anyone, and no one will ever know what you’re “listening” to.

4. Breathing is Self-Love, a Pre-Requisite for Loving Others

Last week, we learned that high vagal tone = high loving potential; thus, slow breathing increases our loving potential.

But the key word there is “potential:”

“While these activities do not directly create positivity resonance, they can set the table for an eventual feast of love. … They condition your mind, heart, eyes, and ears to be more prepared for positivity resonance when true connections become possible.

- Barbara Fredrickson, Ph.D., Love 2.0

So, we might say that a daily breathing practice is self-love, which prepares your heart and mind to love others.


1 Quote

We must meet hate with love. We must meet physical force with soul force.”
— Martin Luther King, Jr.

1 Answer

Category: Stress

Answer: When free radical production exceeds antioxidant defenses, it creates this kind of stress.

(Cue the Jeopardy! music.)

Question: What is oxidative stress?

P.S. The relaxation response helps counter this stress, too.


In good breath,

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


P.S. I’ve been really missing my friends


* 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.