Listen Instead of Reading
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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.”
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.”
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.