resonant breathing

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Is Resonance Overrated, Breathing 3.0, and Feeling More this Week

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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. The ROI for Our Daily Morning Self-Care Practice

“Think of mindful meditation as a smart investment of your time, offering such returns as being less reactive, less stressed, and more alert, grateful, and content. All of these will help you optimize the rest of your morning and whatever else the day brings.”

- Laurie Cameron, The Mindful Day

Those returns sound good (& really apply to any daily self-care practice you do).

And remember, by being less reactive, less stressed, more alert, and more grateful, everyone you interact with will also profit. 👏

2. Breathing 3.0: Directing our Own Lives

“Motivation 3.0 is all about intrinsic motivation. It’s spurred by Pink’s belief that ‘the secret to high performance isn’t our biological drive or our reward-and-punishment drive, but our third drive—our deep-seated desire to direct our own lives, to extend and expand our abilities, and to make a contribution.’” (my emphasis)

- Peter Hollins, The Science of Self-Learning

This made me think we should create Breathing 3.0: It’s not focused on any one benefit or method. Instead, it’s about “our deep-seated desire to direct our own lives, to extend and expand our abilities, and to make a contribution.”

What better way to do all those than with our body’s most important function?

3. Slow Breathing With or Without Resonance Gives Similar Benefits

“Within the context of this study, we found that breathing at RF or RF + 1 induced significant hemodynamic and autonomic changes but we were unable to detect any differences between the two breathing schemes. This raises the question as to whether precise measurement of the RF is essential for the reported beneficial clinical effects of individualized RF or a standardized paced breathing at 5–7 breaths per min is all that is required.” (my emphasis)

Acute effects of resonance frequency breathing on cardiovascular regulation

Two key points from this paper:

  1. We each have a personal resonance frequency (RF) breathing rate theorized to maximize the benefits of our slow breathing practice.

  2. However, slow breathing at, or close to, our RF gives similar beneficial cardio-autonomic outcomes.

My less scientific but practical takeaway for our daily practice:

  • Don’t stress over finding your “perfect” rate. Just use a comfortable pace that’s less than 7 breaths/min, and enjoy the power of slow breathing.

4. Breathing’s Biggest Benefit is…

“But for me, and for millions of people everywhere, the best and biggest benefits of water are all emotional …. Try as we might, no amount of scientific data, fMRI scans, EEG readings, or carefully designed research projects can really show us exactly what we feel at those moments.” (my bold)

- Wallace J Nichols, Blue Mind

Likewise, I think the same is true for our breathing (or really any contemplative) practice we might use: The best benefits are emotional.

Try as we might, nothing can show us exactly how we feel in those moments.

So make sure you feel more of them, this week 🙏

1 Quote

“I think it’s fair to say that when you have your attention on your breath, it’s in a safe place. It’s like putting your consciousness in neutral.”
— Andrew Weil, MD
 

1 Answer

Category: Breathing Forces

Answer: Our breathing muscles and airways don’t actually move air, but instead create differences in this between the atmosphere and lungs, which forces air into (inhalation) or out of (exhalation) the lungs.

…

(Cue the Jeopardy! music.)

…

Question: What are differences in air pressure?

In good breath,

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

P.S. My worst nightmare

Breathing for Diabetes Online Course ($99):

If you love learning about breathing, want to live a healthier life, or just want to support my work, I think you’ll really enjoy this class (diabetes or not).

 
 

* 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.

 
 
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Nutritious Breathing, a Touch of Mindfulness, and Why Resonance Works

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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. Nutritious Breathing

Practicing low & slow nasal breathing is like eating a nutrient-dense, whole-food meal. We get more with less and always feel nourished afterward.

P.S. This was inspired by Katy Bowman’s Nutritious Movement.

2. Relaxed & Alert and Why Coherent (or Resonant) Breathing Works

“Within a very short time, breathing at five breaths a minute will synchronize the electrical rhythms of the heart, lungs and brain, which is very beneficial and leads to a state in which we are both relaxed and alert. It's unusual to be both relaxed and alert at the same time, but Coherent Breathing creates this sweet spot.”

- Dr. Patricia Gerbarg, from Wake Up to Sleep

Here’s an excellent description of why resonant breathing (aka Coherent or just “slow” breathing) works. It synchronizes the electrical rhythms of the heart, lungs, and brain, leaving us “relaxed and alert.” <— Sounds good to me 🙏

Give it a try: Breathe 6 seconds in and 6 seconds out. Or 5 seconds in, 7 out.

3. But You Don’t Have to Control Your Breathing, Just Touch it with Mindfulness

“Something happens when mindfulness touches breathing. Its quality changes for the better. […] The breath becomes pleasant; it is enjoyable just to sit and breathe. […] The body, the mind, and the breath begin to coalesce. They each partake of the other, so that it is difficult to distinguish among them.”

- Larry Rosenberg, Breath by Breath

I’m guilty of thinking controlled slow breathing exercises are best.

But let’s not forget that a touch of mindfulness is similarly powerful, causing the body, mind, and breath to coalesce. <— Sounds good to me (again) 😊

***

P.S. That “coalescing” sounds a lot like the synchronization of electrical signals from the heart, brain, and lungs described for resonance breathing…

4. Direct vs. Indirect Slow Relaxed Breathing: Pick Which Suits You Best

Thoughts 2 & 3 bring up two important concepts:

  • Direct Slow Breathing: Using an app (or counting) to deliberately breathe slowly at a set pace (like five breaths a minute).

  • Indirect Slow Breathing: Using mindfulness or a relaxation technique (like yoga nidra) to inadvertently slow your breathing.

Of course, they have slightly different benefits, but either will be an effective way to improve your health & wellness, so pick the one that suits you best 🙏

1 QUOTE

“Bringing awareness to our breathing, we remind ourselves that we are here now, so we might as well be fully awake for whatever is happening.”
— Jon Kabat-Zinn, Ph.D.
 

1 ANSWER

Category: The Nose

Answer: These bony structures, which are surrounded by tissue and a mucous membrane, play a critical role in warming and humidifying incoming air as well as modulating airflow.

…

(Cue the Jeopardy! music.)

…

Question: What are nasal turbinates?

In good breath,

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

P.S. how I am now

Breathing for Diabetes:

If you love learning about breathing, or just want to live an overall healthier life, I think you’ll really enjoy this class (diabetes or not).

 
 

* 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.

 
 
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Head and Heart, Best Advice, and Why All Breathwork Works

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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. Why All Breathwork Works: The Brain, Lungs, and Speed Dial

“Over thousands of years of evolution, fast and powerful pathways between the respiratory system and the brain have been established. If breathing stops, death occurs within minutes, and so the brain prioritizes messages from the lungs above all others.”

- Charley Morley, Wake Up to Sleep
(Thanks to D.A. for this excellent recommendation)

This idea has been said in many different ways, but this version resonates profoundly with me. And, it concisely summarizes why all breathwork works: “the brain prioritizes messages from the lungs above all others.”

2. For Breathing, We Need Emotion and Science, Head and Heart

“It’s time to drop the old notions of separation between emotion and science—for ourselves and our future. Just as rivers join on their way to the ocean, to understand Blue Mind we need to draw together separate streams: analysis and affection; elations and experimentation; head and heart.”

- Wallace J Nichols, Blue Mind

This is a beautiful passage, and it couldn’t be any truer for breathing, too: we need “analysis and affection; elations and experimentation; head and heart.”

Breathing is where all these rivers join and flow into the ocean of life.

3. Resonance Breathing for Sleep: A Real-World Example

“I have found that just a few minutes of resonance breathing each day has improved my sleep, and my ability to fall asleep much more quickly. … Resonance breathing has helped me to get in touch with the parasympathetic branch of the nervous system that rules rest. When I lie down to sleep at night, I can sense sleep much more readily, and I can give into it.”

- Eddie Stern, One Simple Thing

A few weeks ago, we discussed a study showing that slow breathing before sleep improves sleep quality and vagal tone.

But better than any study, here’s a real-world example from Eddie Stern. In fact, it was so powerful for Eddie that he went and created a resonance breathing app.

Use it tonight for better sleep.

4. The Best Advice I’ve Read for Our Daily Practice

“The practice itself has to become the daily embodiment of your vision and contain what you value most deeply. It doesn't mean trying to change or be different from how you are, calm when you're not feeling calm, or kind when you really feel angry. Rather, it is bearing in mind what is most important to you so that it is not lost or betrayed in the heat and reactivity of a particular moment.” (my emphasis)

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

It’s taken me 5 years of daily practice to even begin to understand this statement.

No matter how long you are into yours, I hope this hits home for you too 🙏

1 QUOTE

“The practices of breathing and working with your body are about re-empowering you. They’re about connecting you with your own mind, your own body, your own will and your ability to live and to value your life.”
— Daniel Libby, Ph.D.
 

1 ANSWER

Category: Brain-Lung Communication

Answer: One of the ways in which the brain has the lungs on “speed dial” is through information sent & received from this nerve.

…

(Cue the Jeopardy! music.)

…

Question: What is the vagus nerve?

P.S. I know this was a softball for many of you, but it fit too good with Thought #1 to leave off here : )

Two Extras: A Speaking Event and a Blog

1. Breathe Your Way to Better Health: A Presentation Format of The Breathing 411

I’m honored to be speaking at the Ziva Lifestyle Summit: Your Health Begins with You. For talks, I always draw from this newsletter to combine a variety of sources in a fun and (hopefully) useful way. So, if you like this newsletter, I think you’ll enjoy it.

Here are the event details. I hope to see you there!

2. Reduce Stress with Slow Deep Breathing

Here’s another guest blog I wrote for ResBiotic titled Reduce Stress with Slow Deep Breathing. I hope you enjoy it!

In good breath,

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

P.S. 6 months since I joined the gym

Breathing for Diabetes:

If you love learning about breathing, or just want to live an overall healthier life, I think you’ll really enjoy this class (diabetes or not).

 
 

* 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.

 
 

Breathing Gives Us What Babies Want, 0.1 Hz, and The Miracle of the Nose

 
 

Listen to this post:

 

Hey,

Here’s your weekly dose of breathing and diabetes fun. Plus, a letter I wrote 10 years ago…

I hope you enjoy reading!

 
 
 
 

4 Thoughts


1. Breathing Gives Us What Babies Want

In the Paradox of Choice, Barry Schwartz discusses a fascinating study:

  • Group 1: Infants were able to control some dancing toys by turning their heads in their cribs. It made them really happy to see the toys.

  • Group 2: Got “a free ride.” They saw the same toys, but theirs just randomly appeared when the Group 1 babies made them turn on.

The Group 2 babies still found this very entertaining, at least at first. But they eventually lost interest, whereas Group 1 didn’t:

“The different reactions of the two groups caused researchers to conclude that it is not dancing toy animals that are an endless source of delight for infants, but rather having control. Infants kept smiling and cooing at the display because they seem to know that they made it happen.”

I think this study demonstrates why breathing (especially Wim Hof) is so impactful. It taps into a desire that’s in us since birth—the desire for control.

Breathing gives it to us, immediately. We can instantly change our state, and we know we made it happen, not some external force. We become Group 1.

It’s like what Barry Schwartz says when interpreting those babies’ reactions:

“I did this, isn’t it great? And I can do it again whenever I want.”


2. The Upside of Diabetes

“When I was eleven years old, I was diagnosed with Type 1 diabetes. This taught me a lot of responsibility at a young age…I have to incorporate a lot of “thinking ahead” and problem solving into my daily routine…Furthermore, it has taught me to always be positive and to be grateful for every opportunity I have…Although I do not enjoy having diabetes, it has definitely had a positive impact on my life.”

I wrote that 10 years ago when I was applying for graduate school.

Fast forward to today, and it’s often depressing researching about breathing and diabetes. As excited as I get about breathing, I’m also continuously reminded of all the ways diabetes is ruining my health. Thanks, science.

But in reality, I’ve always felt that diabetes is the best thing to ever happen to me. And I still 100% agree with everything I said 10 years ago.

I’m not saying diabetes doesn’t suck. But, I try not to forget that it could be a lot worse and that it has had many positive impacts on my life.

So here’s to keeping a positive outlook, while simultaneously being realistic, knowing that we need to take extra good care of our bodies and health.

…

P.S. This was inspired by my recent re-reading of The Upside of Stress.

P.P.S. You can read the letter by clicking here.


3. How Slow, Deep Breathing Taps into A Natural Rhythm in Our Bodies

“Noble’s research demonstrates how tiny mechanisms throughout our cardiovascular system oscillate at that same frequency of 0.1 Hertz. ‘It’s almost like an inherent rhythm,’ he says. ‘Your breath may be unlocking this rhythm that you already have going on in the background.’”

- How Slow, Deep Breathing Taps Into A Natural Rhythm In Our Bodies

I read this article first thing in the morning with a cup of coffee. It was so good, I think I starting buzzing at 0.1 Hz : ) It’s just so awesome seeing “breathing” continue to seep into popular resources like Discover Magazine.

Read it, practice it, share it, and enjoy it. As they say in the article, “All you need is a pair of lungs, and some discipline.”

…

P.S. Another reason this was so much fun to read was because a 411 reader sent it to me. It’s my favorite thing in the world when you all send me such good stuff. Thanks, as always, “Midnight Larry!”

4. How To Get The Benefits of Breathing Without the Mastery

“Happily, the benefits of training in meditation arrive long before mastery does.”

- Sam Harris

The same is true for slow breathing. And it’s simple to get the benefits of breathing without mastery: Just get started.

I still suck at breathing. I’m continuously working on it. But I’ve seen incredible benefits because I practice every single day.

So don’t worry about perfection or mastery. Just get started. The best way to do that? Just four minutes a day—two in the morning, two before bed.

…

P.S. This was inspired by a +1 from my favorite teacher, Brian Johnson.

Related Quote: "How do you best move toward mastery? To put it simply, you practice diligently, but you practice primarily for the sake of the practice itself." - Robert Greene, Mastery


 
 
 
 

1 Quote

“The nose is the silent warrior: the gatekeeper of our bodies, pharmacist to our minds, and weather vane to our emotions.”

- James Nestor, Breath

 
 
 
 

1 Answer

Answer: In a blue whale, this organ weighs over 1,500 lbs.

…

(Cue the Jeopardy! music.)

…

Question: What is its heart?

I wonder what it’s resonant frequency is… : )

In good breath,

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

P.S. bet u just loooove school

 
 
 

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.

 
 

Slow Breathing Really Does Help Everything, According to a 2020 Study

 
 

Listen to this post:

 

Hey,

It’s a fun post this week. Lots of good info, plus one of the best real-life breathing videos you’ll ever see.

I hope you enjoy it!

 
 
 
 

4 Thoughts


1. Slow Breathing Really Does Help Everything, According to a 2020 Study

“The results of this review provide evidence that HRVB and PB at approximately six breaths per minute have positive effects on a variety of physical, behavioral, and cognitive conditions.”

- Heart Rate Variability Biofeedback Improves Emotional and Physical Health and Performance: A Systematic Review and Meta Analysis

Good news. I’m not crazy, which is how I often feel after every paper I read leads me to say that “slow breathing helps with just about everything.”

But, that’s also the conclusion of a recent 2020 meta-analysis.

They found that, like we discuss all the time, slow breathing won’t “cure” any one particular thing. But, it does help many different things in small ways:

“The overall effect sizes are modest but highly significant, suggesting that these methods may not be sufficient for treating any one problem but may be useful as a complementary intervention.”

Amen to that. And like you already know, when combined and compounded, these small improvements add up to overall better health.

To learn more, click here and read my short summary of the study.

Or better yet, don’t read it. Instead, spend those few minutes breathing slowly and experiencing the positive benefits for yourself : )

…

Related: Breathing is the Compound Interest of Health and Wellness

Related: Cardiovascular and Respiratory Effect of Yogic Slow Breathing in the Yoga Beginner: What Is the Best Approach?



2. Diabetes Really Does Hurt Everything, According to Our 2020 Life Experience

Just kidding. Well, kinda.

But I believe the meta-analysis above in thought #1 highlights why slow breathing can be so beneficial for diabetes.

As we know, when not properly managed, diabetes hurts just about every aspect of health and wellness:

  • Anxiety

  • Distress

  • Autonomic function

  • Emotional regulation

  • Cardiovascular function

  • And on & on

So, if slow breathing helps many of these, even modestly, they’re still going to add up to considerable benefits for our diabetes control.

Of course, it’s not a cure-all. But slow breathing is possibly the simplest, safest, and most effective thing we can do to address many diabetic problems.

…

Related: Diaphragmatic breathing improves antioxidant status & HbA1c in type 2 diabetics


3. Breathing Exercises for Kids: Everything Parents Need to Know

“The cure? Take a deep breath. That sounds like a useless platitude. It’s not.”

- Breathing Exercises for Kids: Everything Parents Need to Know

Wow, this was a surprisingly good article. Quick and easy, and full of good information. It did have one typo about CO2, but I’ll let it slide since they provided so many awesome breathing books I can now get my daughter : )

And since they also provided this excellent advice for our children, nieces and nephews, and really just everyone in general:

“You practice every day, you slow breathe every day, even when you’re not anxious, and then even though you become a little bit anxious, you have the bandwidth to not fall off the edge.”

- Dr. Umakanth Katwa,
Director, Sleep Laboratory at Boston Children’s Hospital
Professor at Harvard Medical School

Sounds good to me.

Enjoy the excellent read!

…

Related: Watch this in action.

This is perhaps the best real-world 21-second breathing video ever recorded.

4. Words Are Not Always Adequate, or Important

“Again, the likely explanation is that what is most easily put into words is not necessarily what is most important.”

- Barry Schwartz, The Paradox of Choice

This is certainly true for breathing.

Heart rate variability, autonomic function, blood pressure, blood flow, anxiety, distress. Slow breathing helps them all, and they all sound good.

But are they what’s truly most important?

I think that 21-second YouTube video above is what’s most important.

And I don’t have words for that.

 
 
 
 

1 Quote

“Adopt the pace of nature: her secret is patience.”

- Ralph Waldo Emerson

 
 
 
 

1 Answer

Answer: Over 1.1 million children and adolescents below the age of 20 have this chronic disease, increasing their likelihood of anxiety and depression.

…

(Cue the Jeopardy! music.)

…

Question: What is type-1 diabetes?

In good breath,

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

P.S. WELL WHAT TIME DOES HE GET OFF?

 
 
 

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.

 
 

Coherent Breathing, Diabetes, and How All Top Performers Use The Breath

 
 

Listen to this post:

 

Thanks for clicking on another issue of The Breathing 411.

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

 
 
 
 

4 Thoughts

1. Why We Should Practice Coherent Breathing, in just Two Sentences

“When oscillations of two or more systems are synchronised it increases physiological efficiency by enabling the functions of these systems to be coordinated. This prevents energy being wasted on non productive functions.”

- The Functions of Breathing and its Dysfunctions and Their Relationship to Breathing Therapy

Coherent (or resonant) breathing synchronizes different body systems, and I thought those two sentences perfectly summarized why it’s so important:

It improves efficiency and conserves energy.

To experience this yourself, you might think finding your particular resonant breathing rate requires special biofeedback equipment…and you’d be right. 

Fortunately, however, a 2006 study found that we get most of the benefits by simply breathing at 5-6 breaths per minute. Meaning you can get started right now without any fancy gear. It’s as simple as using a phone app.

Here’s to synchronizing our breathing for optimal efficiency today.

Related Quote: “Did it matter if we breathed at a rate of six or five seconds, or were a half second off? It did not, as long as the breaths were in the range of 5.5.” - James Nestor, Breath

P.S. The two apps I recommend are iBreathe and BreathWrk.

2. All Things Breathing and Diabetes

Patrick McKeown and I sat down a couple of months ago to talk about all things breathing and diabetes. It was a surreal experience to be chatting with the person who has taught me so much. We covered a lot of material from both personal and scientific perspectives.

Watch the full interview on YouTube here.

I hope you enjoy watching and listening.

Related Links:

3. Mick Fanning’s Breathwork is the Key to His Success

“Fanning’s performance coach, Nam Baldwin says breathwork is the foundation of mental and physical performance.”

- Mick Fanning’s scoliosis led him to breath work. Now, it’s key to his success

Aside from diabetes, one reason I became interested in breathing was surfing. So, when I saw this headline, I couldn’t wait to read it.

And it was better than expected. It was impossible to pick just one quote to share, so here’s another gem from Mick himself:

“You can change your moods, your thought patterns, just by concentrating on breath… and the better you breathe the better you perform.”

Enjoy the great read!

4. Maybe All Top Performers Focus on Their Breath?

And it’s not just Mick Fanning. In The Mindful Athlete, we learn that many top-performing teams and athletes use breathing as a critical component of their practice. They might not use “breathwork,” but they certainly make focusing on their breath a daily routine, especially before games:

“If they're mindful athletes, most of them are actually bringing their attention not to the game ahead, but to the present moment: fully concentrating on their breathing and, in doing so, centering themselves in that calm place where they are able to be in touch with the space between stimulus and response.”

- George Mumford, The Mindful Athlete

We’re all athletes in the game of life. (Having a chronic disease like diabetes makes each day like the Super Bowl.) We might not have personal trainers, nutritionists, or millions of dollars. But we all have the breath. And we all have access to the same control and awareness that these top performers do.

Let’s use it wisely.

 
 
 
 

1 Quote


“What do Mahatma Gandhi, the martial artist Bruce Lee, Buddhist meditators, Christian Monks, Hawaiian kahunas, and Russian Special Forces have in common? They all used breathing to enhance their physical, mental, and spiritual well-being.”

- Richard P. Brown & Patricia L. Gerbarg,
The Healing Power of the Breath

 
 
 
 

1 Answer

Answer: The cardiovascular system shows resonance at approximately this frequency.

…

(Cue the Jeopardy! music.)

…

Question: What is 0.1 Hz?

In good breath,

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

P.S. …and the money will come

 
 
 

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.

 
 

How To Be a Straight-A Breathing Student, and Why Diabetics “Get It”

 
 

Listen to this post in 5 min 51 sec:

 

Yesterday was 4-11.

Yesterday was World Breathing Day.

Yesterday was also my birthday.

It’s almost as if it was meant to be this week…

Alright, here are 4 thoughts, 1 quote, and 1 answer for the week. Enjoy!

 
 
 
 

4 Thoughts

1. How To Be a Straight-A Breathing Student

One of my favorite stories is the “50 lbs = A” parable. I even kept a post-it of that phrase on my monitor during my post-doc. As it goes, a professor found that grading ceramics students based on quantity—50 lbs gets you an A—led to better quality than grading them on one “masterpiece.”

The moral of the story: Quantity leads to quality.

Quality is obviously essential to breathing. We do take more than 20,000 breaths per day, as it is. But, perhaps what’s more important is just starting and sticking to a consistent breathing practice.

So for breathing, we might say: Focused quantity leads to quality.

You might not begin with perfect diaphragmatic breathing, proper tongue placement, or proper volume. But with a consistent practice, you’ll naturally start noticing and improving these things.

So how about we write our own parable, where 50 breaths = A.

Or maybe just 5 breaths or 5 minutes. Regardless, it’s the focused, consistent quantity that counts. Here’s to becoming straight-A breathing students today.

Related: “If you want to master a habit, the key is to start with repetition, not perfection […] You just need to practice it.” - James Clear, Atomic Habits

2. Why the Power of Breathing is Actually Easy to Explain to People with Diabetes

Ask a diabetic what affects their blood sugar. They’ll either start laughing, or immediately blurt out “everything!”

So then, when you tell them that breathing literally impacts almost every bodily function, they’ll get it:

Everything affects my blood sugar. Breathing affects everything.

It just makes common sense for us diabetics to optimize it.

Related: The Lesser-Known Benefits of Nasal Breathing, Designed for Diabetes

Related Quote: “Breathing isn’t everything. But, breathing impacts everything.” - David Bidler

3. This Breathing Exercise Can Calm You Down in a Few Minutes

“Many people find benefit, no one reports side effects, and it’s something that engages the patient in their recovery with actively doing something.”

- Cynthia Stonnington, Chair, Department of Psychiatry and Psychology, Mayo Clinic, Phoenix, AZ

Here is yet another excellent article from Vice: This Breathing Exercise Can Calm you Down in a Few Minutes. In it, we learn about the power of resonant breathing from Cynthia Stonnington (above) and gain invaluable insights from a pioneer in breath research, Patricia Gerbarg.

Enjoy the awesome read!

Related: Decrease stress by using your breath (Mayo Clinic)

4. The Universal Structure of the Respiratory System

“There is something transcendent in the very structure of our respiratory system…Other examples of this configuration in nature abound—streaks of lightning converging into a single bolt only to diverge again as they approach the ground;

the tributaries of a riverbed unifying into one main waterway; the human body itself, branching from its trunk to arms and legs, then fingers and toes.

The lungs tap into something universal in their structure, maximizing uptake of the life force that surrounds all of us.”

- Michael J Stephen, MD, Breath Taking

Here's another gem from Breath Taking's prologue, reminding us just how remarkable, yet universal, the structure of our respiratory system is.

 
 
 
 

1 Quote

“The daily use of breath practices can turn back the tide of stress, counteract disease progression, and improve overall quality of life.”

- Richard Brown & Patricia Gerbarg

The Healing Power of the Breath

 
 
 
 

1 Answer

Answer: For every tooth you lose as an adult, your risk of this increases by 2%.

…

(Cue the Jeopardy! music.)

…

Question: What is obstructive sleep apnea?

(I learned this in Breath)

In good breath,

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

P.S. 100% me. (Looking at you Wibbs)

 
 
 

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.