stress

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Science Talk, Stress, and 3 Exercises to Heal Any Ailment

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Reading Time: 1 min 49 sec

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


4 THOUGHTS

1. Science Talk for “Breath is Life”

“We must continuously breathe precisely to bring oxygen to mitochondria to fuel oxidative phosphorylation, to charge our mitochondria, which sustain cellular life, brain activity, and consciousness.”

- Crosswell et al. (2024), Psychological Review

That’s a scientific way of saying: Breath is life.

So, let’s use this passage as inspiration to occasionally take a mindful breath, remembering that each one sustains “cellular life, brain activity, and consciousness.”

2. Stress, Inflammation, and a Valuable Tool for Coaches

“Stress-reduction techniques may serve as cost-effective interventions for preventing and treating metabolic disease.”

– Jurgens et al. (2023), Brain, Behavior, & Immunity​

​

The results of this paper suggest that stress-lowering exercises (like slow breathing) may reduce inflammation and, consequently, improve metabolic function. 👏

***

P.S. If you’re a coach, implementing these findings in your practice is straightforward; all you need is a Google Form. Join the Breath Learning Center: Sign Up -> Click Science 411s -> Click the top one and you’ll see exactly how (plus a Google Form you can copy).

3. Take a Breath Pilgrimage

“With pilgrimage you literally walk a physical path, have a clear goal—your destination—and a means of reaching it: walking. The simplicity...may be the secret to finding inner-direction.”

- Dr. Guy Hayward

That sounds a lot like a breath practice. You breathe a specific way, have a clear goal, and a way of achieving it: your breath. “The simplicity may be the secret to finding inner-direction.”

The best part? You don’t even have to leave your house 😊

4. Three Breathing Exercises that Will Heal Any Ailment

There are three breathing exercises that will heal any ailment:

  • The first one is to laugh.

  • The second one is to laugh.

  • The third one is to laugh.

(Inspired by last week’s quote from Mr. Rogers.)

1 Quote

“Stress is basically a disconnection from the earth, a forgetting of the breath.””
— Natalie Goldberg

(Thanks to Insight Timer for sharing this one.)

1 Answer

Category: Animals Breathing

Answer: According to one study, at least 65 different species of animals perform their own version of this breathing exercise, which you might have thought was uniquely human.

…

(Cue the Jeopardy! music.)

…

Question: What is laugh?

In good breath,

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

P.S. all nervous…

Breath Science & Wisdom Meditations for a Better Life

Learn to think, speak, and act in alignment with the person you want to be.

Get started today.

Four Seminars by Eddie Stern and Me

If you subscribe to The Breathing App for Diabetes before April 11th, you’ll be automatically enrolled in a four-part webinar series from me and Eddie Stern.

  • April 11 @ 6 p.m. EST: New Findings in Breathing Research Relevant to Diabetes

  • April 13 @ 2 p.m. EST: Exercise Light Stretches to Increase Your Lung Capacity

  • April 18 @ 6 p.m. EST: Advanced Practices in Breathing (Suitable for All Levels)

  • April 20 @ 2 p.m. EST: Deep Dive into Mindfulness and Metacognition

Recordings will be made available for anyone who can’t join live. And even if you don’t have diabetes, you will find these seminars helpful and engaging 🙏

Learn more here.

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.

 
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Breath Learning, More Joy, and How to Change Our Reality

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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. Introducing…

www.breathlearning.com

Now open. Check it out.

2. Seeing More Joy

Doing a deliberate slow nasal breathing practice first thing every morning is like putting on joy contacts to start your day.

3. A Good Case for Doing Your Practice in the Morning

“We each have our unique starting baseline—the level of stress arousal that we usually hover around through any typical day … Regardless of where we start from, the lower we can get our baseline stress arousal, the better—it means we’ll be much more able to tolerate the peaks of stressful events.”

- Elissa Epel, Ph.D., The Stress Prescription

To me, this passage presents a good case for doing our slow breathing (or whichever practice you do) first thing in the morning. By starting at a lower baseline, we’ll tolerate the day’s stressors better 👏

***

P.S. And if you choose slow nasal breathing, you’ll get the added bonus of seeing more joy 😊 (see Thought #2).

4. The Power of Breath Awareness

Dr. Amishi Jha discussing breath awareness in Peak Mind:

“[W]e use the breath for a couple of important reasons: It anchors us in the body. It allows us to experience the body sensations that are unfolding in real time as we breathe, in the here and now. … And finally, our breath is always with us. It’s the most natural built-in target for our attention that we can always return to.”

Put simply: The breath is the best way to be present with what is happening now.

1 Quote

“The first step in changing reality is to recognize it as it is now.””
— David Reynolds

1 Answer

Category: A Funny Breathing Exercise

Answer: This breathing exercise causes the abdomen, chest, and diaphragm to tighten while also expanding alveoli, all of which may improve lung function.

…

(Cue the Jeopardy! music.)

…

Question: What is laughing?

In good breath,

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


P.S. I need to adopt this practice

* 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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The Best Morning Breathing Exercise, Air Candy, and Greater Calmness

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4 THOUGHTS


1. Air Candy

Gratitude turns an ordinary breath into air candy.

2. The Best Morning Breathing Exercise

The best morning breathing exercise is a good night’s sleep.

P.S. I had a few nights of poorer-than-normal sleep and noticed that my morning breathing was nowhere near as enjoyable or effective. Which inspired this purposefully playful sentence : )

3. Greater Calmness: How to Choose Effective Responses in Stressful Situations

“When we are mindful of our breathing, it automatically helps us to establish greater calmness in both the body and the mind. Then we are better able to be aware of our thoughts and feelings…And with this awareness comes a feeling of having more room to move, of having more options, of being free to choose effective and appropriate responses in stressful situations rather than losing our equilibrium and sense of self as a result of feeling overwhelmed, thrown off balance by our own knee-jerk reactions.”

- Jon Kabat-Zinn, Ph.D., Full Catastrophe Living

Beautifully said 👏👏👏

So the next time we need to choose an effective & appropriate response in a stressful situation, let’s first tune into our breath to “establish greater calmness in both the body and the mind,” allowing us to move forward with clarity.

4. This Will Help You in Anything You Set Out to Do

“Working memory is where you hold a goal in mind so you can move toward it. By goal…I mean the micro-intentions and deliberate aim of having a desired outcome for each and every task you engage in—all the decisions, planning, thinking, actions, and behaviors you do over the course of a day: anything you set out to do.”

– Amishi P. Jha, Ph.D., Peak Mind

Based on this description, having good working memory is pretty crucial since it plays a role in “anything you set out to do.”

But it’s relevant here because a 2022 study found that slow breathing significantly improves working memory.

Putting it together: By improving working memory, slow breathing may potentially help you with anything you set out to do 👏

1 Quote

“At this very moment, whether you know it or not, each breath happens right here and right now. Little by little the question becomes, Are you intimate with this breath just as it is?””
— Larry Rosenberg

1 Answer

Category: Breath-Heart Connections

Answer: The heart is connected to this muscle via the pericardium, which is a fluid-filled sac surrounding the heart.

…

(Cue the Jeopardy! music.)

…

Question: What is the diaphragm?

In good breath,

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


P.S. It’s a common problem.

The Garlic Breath of the Week

Here is the most-liked post this past week.

* 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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More Joy, Long Beards, and Beating a New Type of Gravity

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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 😊

Breathing for Better Mental & Emotional Health 4-Week Course

There are now 25 students enrolled in the course. Words can’t adequately express my gratitude and excitement 🙏

It begins this Sunday, May 7, so it’s not too late to join if interested.

Learn more and enroll here.

Hope to see a few more of you there!

4 THOUGHTS


1. More Joy: The Nose Should Be Considered Alongside the Vagus Nerve

“The emerging scenario strongly suggests that the effects of SNB [slow nasal breathing], beyond the relative contribution of vagal stimulation, are mainly ascribable to olfactory epithelium stimulation.”

– Zaccaro et al. (2022), Neural Correlates of Non-ordinary States of Consciousness in Pranayama Practitioners: The Role of Slow Nasal Breathing

 

This was a challenging & super fun paper to read. Here is my two-sentence summary of it:

Slow nasal breathing has significantly different effects on the brain than slow mouth breathing, which results in less physical and psychological tension, less anxiety, more joy, and a relaxed yet fully aware altered state of consciousness. Nasal stimulation should be considered alongside vagal stimulation as a primary mechanism behind the benefits of slow breathing.

2. Upward Spirals in Your Life that Lift You

“In fact, science documents that positive emotions can set off upward spirals in your life, self-sustaining trajectories of growth that lift you up to become a better version of yourself.”

– Barbara Fredrickson, Ph.D., Love 2.0

 

This is the real power of the breath.  By using your practice to regularly elicit positive emotional states—a hallmark feature of slow nasal breathing—you set off upward spirals that “lift you up to become a better version of yourself.” 👏

3. A New “Long Beard” and the Buddha’s Advice

“Years ago, a wonderful Hindu teacher, Swami Chinmayananda, who taught me the Vedanta, said, ‘The longer the beard, the bigger the fake.’ And he, himself, had a beard that almost touched the floor!”

- Larry Rosenberg, Three Steps to Awakening

That makes me laugh. But, it also makes me think of how, in today’s society, our version of “long beards” are our credentials touching the floor: Ph.D., MD, Psy.D., D.O., and on and on : )

We can apply ancient wisdom to handle this modern scenario:

“[T]he Buddha tells us to take the counsel of the wise. We would be foolish to overlook their immeasurable knowledge and skills. But he also tells us to test the teachings in the fire of our own lives. Listen to them, weigh them, and investigate them.”

Sounds reasonable to me…almost as if that Buddha person knew a thing or two : )

4. Beating the Stress of a New Type of Gravity

Gravity is a stressor. But because there’s no way out of it, our bodies have adapted, and we don’t even notice it.

I think we should start treating the external stressors of our modern world (emails, social media, news headlines) like gravity. There’s basically no way out of them at this point.

What we need to do is adapt such that we hardly notice them.

Conscious slow breathing exercises are that adaptation. They’re always available to counter the weight of our new gravity.

1 Quote

“The breath is free from greed, hatred, delusion, and fear. When the mind joins with the breath, the mind temporarily becomes free from greed, hatred, delusion, and fear.””
— Bhante Henepola Gunarantana

1 Answer

Category: Basic Breath Processes

Answer: During exhalation, these “folds” can come together and vibrate to create sound.

…

(Cue the Jeopardy! music.)

…

Question: What are the vocal cords?

In good breath,

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


P.S. Dog owners will know

The Garlic Breath of the Week

Here is the most-liked post this past week.

* 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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How to Be Irreplaceable, Coffee or Breath, and the Most Important Study Yet

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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. Breathwork for Stress: The Most Important Paper To Date

“Research on breathwork could be likened to that of meditation, which received an unprecedented surge in scientific exploration two decades ago. We may be at a similar cusp with breathwork and anticipate considerable growth in the field.”

 - Nature Scientific Reports (2023)

 

IMHO, this is the most important breathing publication to date. Nothing is perfect, but this is a meta-analysis of randomized controlled trials—basically the best scientific analysis that can be performed.

It’s a mind-blower…here are a few key takeaways:

  • Breathwork is as effective as cognitive behavioral therapy (CBT), meditation, mindfulness, and acceptance of emotions for reducing stress.

  • Breathwork is as effective as physical exercise for reducing anxiety and depression symptoms.

  • Whether breathwork is self-learned remotely, taught 1-on-1, or taught to a group doesn’t impact the above results.

I have a new Science 411 with all the details, if you’re interested. If you sign up, I highly recommend the 17-min podcast version because I add a lot of context, which is too much for written form.

2. A Humble Reminder for Thought 1

“Many ancient practices and rituals have been rejected by modern science, only to be resurrected from the grave by that same science!”

- Herbert Benson, MD, Relaxation Revolution

Let’s not forget that, although modern science is powerful, breathing exercises have something even more potent behind them: thousands of years of practice.

3. Coffee or Breathwork? Here’s My Lighthearted Take On It

“By replacing your morning coffee with breathwork, you can lose up to 87% of what little joy you still have left in your life.”

I’m late with this joke, but I recently saw that sentence (with green tea instead of breathwork), and I thought it was amazing.

Personally, I don’t plan on replacing my coffee with breathing. Of course, there’s nothing wrong with doing that; I just love coffee.

Instead, I think of my morning breathing as a no-sugar coffee creamer. It makes my coffee that much better, with no blood sugar spikes : )

4. A Tiny Thought On Methods (a play on a Thich Nhat Hanh quote)

Breathing methods come and go like clouds in the sky. Principles are my anchor.

Want to Become a Unique and Irreplaceable Breath Coach?

It takes just 30 minutes a week.

Here’s exactly how.

1 Quote

“Here, the need for healing was not synonymous with brokenness. It was part of life.””
— Lisa Miller, Ph.D.

1 Answer

Category: Alveoli

Answer: These holes allow communication between two adjacent alveoli.

…

(Cue the Jeopardy! music.)

…

Question: What are the Pores of Kohn?

In good breath,

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


P.S. SECRETS TO SUCCESS

How Focus Words and Breathing Can Help You Relax and Heal

I recently wrote a guest blog for ResBiotic on focus words and breathing. It includes 7 steps for using the relaxation response in your life. Enjoy!

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

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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. 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.

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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Why 6 Breaths/Minute Improves Heart Health & Quality of Life in Diabetes

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Slow breathing is a highly effective yet overlooked therapy for diabetes.

 

It profoundly changed my life with diabetes, leading me to spend the past 5 years trying to understand it and share it with others.

 

I’ve found that it’s not going to fix everything (of course).  It may not even impact your blood sugars.  But, without question, two things it will do are improve your heart health and your quality of life.

 

And it’s available anytime, anywhere (no pre-authorization required). 

 

I think it’s a no-brainer for better health, and I hope this article inspires you to give it a try.

 

 

What is Slow Breathing? (and why was 6 breaths/minute in the title?)

 

Slow breathing is broadly defined as breathing at a rate of less than 10 breaths per minute.  More specifically, it usually refers to breathing at a rate of about 4.5 to 7 breaths per minute.

 

And even more specifically, almost every study on slow breathing and diabetes has used 6 breaths per minute.  And they’ve found some pretty remarkable things.

 

But before we get to that, let’s take a quick look at the breath-heart connection.

 

 

Understanding the Breath-Heart Connection: Respiratory Sinus Arrhythmia and Heart Rate Variability

 

When we inhale, our heart rate increases.  When we exhale, it decreases (if you’d like more details, here’s a blog I wrote for ResBiotic that explains it fully).  This is known as respiratory sinus arrhythmia (RSA).

 

RSA is one of the underlying principles of heart rate variability (HRV).  Generally speaking, HRV is the beat-to-beat time variability of heart rate.  Research shows that higher HRV indicates a more balanced nervous system and better cardiovascular health.  For these reasons, higher HRV is associated with a better quality of life.

 

And it turns out that people with diabetes typically have worse HRV than non-diabetics.  (A negative side-effect of researching diabetes is that it reminds me of everything it adversely affects.  However, it’s also encouraging to find simple tools like breathing that can help (not fix) some of the problems).

 

 

HRV is Reduced in Diabetes

 

A 2018 meta-analysis found that patients with type-2 diabetes had significantly lower HRV than those without it.  Diabetics with chronic complications have even lower HRV. 

 

The lower HRV observed in people with diabetes is likely related to many negative aspects of the disease, such as chronic stress, inflammation, and increased oxidative stress. 

 

Perhaps unsurprisingly, low HRV is associated with adverse outcomes in diabetes.  For example, people with diabetes and low HRV are at increased risk of coronary heart disease.  Moreover, low HRV is an early marker of cardiac autonomic neuropathy, which can lead to heart disease, the number one cause of mortality in people with diabetes.

 

Sounds depressing, right?

 

 

Enter the Heart-Boosting Power of Slow Breathing

“When we breathe slowly at around 6 breaths per minute, we synchronize signals coming from our cardiovascular, respiratory, and autonomic nervous systems.  ”

When we breathe slowly at around 6 breaths per minute, we synchronize signals coming from our cardiovascular, respiratory, and autonomic nervous systems. 

 

To get a little more technical, we have baroreceptors monitoring blood pressure. They sense the changes in heart rate that accompany each breath.  Then, they send their own signals to the heart. 

 

For example, as blood pressure rises, they tell the heart to slow down.  And as blood pressure falls, they tell the heart to speed up.

 

Here’s the issue: there’s about a 5-second lag for signals.  Thus, they end up getting mingled together with the signals from the breath.  One may be trying to increase heart rate while the other is trying to slow it down.

 

But when we breathe at about 6 breaths per minute, we synchronize these messages.  (To breathe at 6 breaths per minute, we need about a 5-second inhale and 5-second exhale (or 4/6 also works). This matches the time lag from the baroreceptors.)

 

When the signals get synchronized, great things happen.  Each breath amplifies heart rate oscillations, leading to greater HRV.  This also balances the nervous system, making us calm and relaxed.  If we do this regularly, it can significantly improve our quality of life.

 

Let’s break these down into a little more detail and look at 4 positive outcomes we get from slow breathing.

 

 

The 4 Key Benefits of Heart-Breath Synchronization for Diabetes

 

1. Improved Heart Rate Variability

 

This is the most potent effect.  As mentioned, when we breathe slowly, we amplify the heart rate oscillations occurring with each breath.  This increases HRV, a critical problem in diabetes.

 

One study published in Nature found that just 2 minutes of slow breathing at 6 breaths/min could bring the HRV of type-1 diabetics to levels of non-diabetic controls.  (Side note: this was the paper that convinced me to start sharing this information.  Nature is one of the most prestigious journals in the world.  If they’re talking about slow breathing and diabetes, I realized my results weren’t so crazy after all.)

 

A long-term study of people with type 2 diabetes and ischemic heart disease found that one year of slow diaphragmatic breathing significantly increased HRV, and this wasn’t even at precisely 6 breaths per minute. Just slowing down the breath was enough to boost HRV.

 

And better HRV means better cardiovascular health and a longer life.

 

It also means more resiliency to diabetic stressors, but I’ll save that for another blog post.

“And better HRV means better cardiovascular health and a longer life.”

 

2. Efficiency and Blood Flow

 

When bodily messages come into harmony, it creates efficiency.  Efficiency means your body doesn’t have to work as hard to complete its normal processes.

 

This efficiency also improves blood flow, a fundamental problem in diabetes.  For example, the same 2-minute study mentioned above found that slow breathing also improved arterial function.  Better arteries, more blood flow, and less chance of complications.

 

 

3. Reduced Blood Pressure

 

Slow breathing has consistently been shown to lower blood pressure.  A 2019 meta-analysis found an average systolic blood pressure reduction of about 5 points from slow breathing for about 20 minutes daily.

 

The blood pressure-reducing effects of slow breathing have also been shown in diabetes.  In a study of 65 type-2 diabetics with hypertension, slow breathing significantly reduced systolic and diastolic blood pressure.

 

These results are significant because Johns Hopkins Medical Center reports that people with diabetes are twice as likely to develop hypertension.  It’s also estimated that anywhere from 40 to 80% of diabetics have hypertension.  Moreover, a person with diabetes and hypertension is four times more likely to develop heart disease.  For these reasons, preventing and treating hypertension is a chief concern in people with diabetes.

 

Slow breathing provides one complementary therapy for doing just that.

 

 

4. Less Stress & Anxiety

 

And lastly, we can’t discuss heart problems without discussing stress.  We know when we’re stressed, we have chronic activation of the sympathetic (fight-or-flight) nervous system.  This raises heart rate and blood pressure, adding extra strain on our hearts.

 

Fortunately, slow breathing is one of the fastest and most effective ways to alleviate stress. You’ve probably been told at some point in your life to “just take a deep breath.”  It turns out there’s some solid science for this statement.

 

Slowing down the breath, especially with a longer exhalation, increases activity in the parasympathetic nervous system (rest-and-digest), reducing stress and increasing relaxation. Slow breathing also reduces activity in the amygdala (often referred to as the “fear center”), which also helps reduce stress.

 

 

Slow Breathing is a Superpower for Your Heart

 

To recap, slow breathing at about 6 breaths per minute is excellent for our hearts, especially if you have diabetes.

 

It harmonizes messages being sent from the cardiovascular and autonomic nervous systems.  This leads to a ton of benefits, but here are 4 critical ones for diabetic heart health:

 

  • Improved heart rate variability

  • Increased efficiency and blood flow

  • Lower blood pressure

  • Less stress and anxiety

 

For these reasons, the paper published in Nature concluded:

“Slow breathing could be a simple beneficial intervention in diabetes.”
— Nature Scientific Reports

 

Simple and beneficial, indeed.

 

 

Start Improving Your Heart Health Today

 

I hope this article motivates you to start a slow breathing practice.

But, if you’d like some more help, you can check out the Breathing for Diabetes Online Course, which covers everything you need to get started.

I hope you’ll check it out, and if you have any questions about slow breathing in general, please email me at nick@thebreathingdiabetic.  I always respond within 5 days (but usually ~2).

Breathing for Diabetes Online workshop

This may be your key to a healthy, more fulfilling life with diabetes.

 
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Nose versus Mouth, 800000 and 73 days, and Our Best Weapon for Stress

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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. A Simple Quip for Nose versus Mouth

Most of the time:

  • The nose is part of the respiratory system.

  • The mouth is part of the digestive system.

2. The True Power of the Breath: 800,000 and 73 Days

“With eight hundred thousand new medical articles being published every year, by 2020 medical knowledge is estimated to double every seventy-three days.”

Michael J Stephen, Breath Taking

Those numbers are insane. It’s basically impossible to keep up with science.

Fortunately, though, we know breathing (and sleep, exercise, meditation, etc.) has been used for millennia to improve mental and physical health.

Maybe we don’t know all the science, but that’s ok. We can just try it out, find what works for us, and enjoy the timeless (and timely) wisdom of the breath.

3. Two Steps to Get the Most of Your Breathwork

In The Art of Possibility, they have two steps for their practice of “giving way to passion.” I think they apply perfectly to breathing (or basketball, yoga, etc.):

“1. The first step is to notice where you are holding back, and let go. Release those barriers of self that keep you separate and in control, and let the vital energy of passion surge through you, connecting you to all beyond.

2. The second step is to participate wholly. Allow yourself to be a channel to shape the stream of passion into a new expression for the world.”

They sound a little idealistic and new-age, but that’s the point : )

4. Our Greatest Weapon Against Stress

Our greatest weapon against stress is our ability to choose one breath over another.

***

P.S. This is a play on a William James quote I saw on Insight Timer: “The greatest weapon against stress is our ability to choose one thought over another.”



1 QUOTE

““Clarity comes from engagement, not thought.””
— Marie Forleo

1 ANSWER

Category: Stress and Health

Answer: Counterintuitively, this (also referred to as “nature’s fundamental survival mechanism”) can be therapeutically harnessed to boost immune function.

…

(Cue the Jeopardy! music.)

…

Question: What is short-term psychophysiological stress?

In good breath,

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

P.S. same girl

Now Available:

THE BREATHING FOR DIABETES SELF-PACED WORKSHOP

If you enjoy my work, or just like geeking out on breathing, I’m confident you’ll love the workshop (diabetes or not).

It’s packed with practical and helpful information, including:

  • 11 bite-sized key concepts on all things breathing

  • A 40-min Wim Hof and Diabetes Mini Masterclass (if you’re interested in WHM, I think you’ll find a lot of information in here you’ve probably never seen before, unrelated to diabetes)

  • A PDF of 100 inspiring breathing quotes

  • A Breath Matching worksheet to grow your practice

  • A simple plan for implementing what you learn (that actually works)

And if you don't like it, it’s 100% refundable, so you have nothing to lose.

P.S. If you purchased the live workshop back in March, you’ll see the updated presentations when you log in now.

 
 

* 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.

 
 
,

Better Under Stress, Wim Hof’s Joy, and a Protocol based on 29 Studies

,
 

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4 Thoughts



1. Micro Breathing Moments—Cliché but True

“Try stopping, sitting down, and becoming aware of your breathing once in a while throughout the day. It can be for five minutes or even 5 seconds…Then, when you're ready to move, moving in the direction your heart tells you to go mindfully and with resolution.”

- Jon Kabat-Zinn, Wherever You Go There You Are

It’s that simple. Five seconds, 5 minutes, or anywhere in between. It’s always available if you need a quick reset and recovery.

2. Perform Better Under Stress: Another Reason to Practice Slow Breathing

“HRV is also strongly associated with our ability to perform at our best during times of increased stress or challenge. In fact, HRV is one of the best metrics of psychophysiological health and ability to perform we currently have.”

- Inna Khazan, Ph.D.

Biofeedback and Mindfulness in Everyday Life

Research tells us that higher HRV is associated with better performance during stressful and challenging times <—sounds good to me 💪

And fortunately, training our HRV is as simple as doing some slow breathing for about 10-20 minutes a day (see next thought).

So let’s grab an app, set the pace to 4-6 breaths/min, and get started enhancing our “ability to perform at our best during times of increased stress,” today.

3. A Slow Breathing Protocol based on 29 Studies

Based on 29 studies, this systematic review gave the following guidelines for slow breathing and HRV biofeedback. You can apply these straightforward guidelines for slow breathing without biofeedback.

  • Best results: 4-12 supervised sessions plus daily home practice for ~20 min/day.

  • Minimum effective dose: One supervised practice followed by home practice for 10 min/day for 4 weeks.

  • During supervised practice, trainees should learn to breathe slowly without it causing stress.

  • Supervised practice should also include instructions to help people avoid overbreathing to compensate for the slower rate.

  • Use abdominal breathing with nasal inhales and pursed-lips exhales.

  • The breathing ratio should have a slightly longer exhale (I like the 40/60 approach: 40% inhaling, 60% exhaling).

Use them for yourself, your clients, or your loved ones 🙏

4. Two Paradoxical (but equally true) Breathing Statements

  1. Greater lung capacity is associated with a longer life.

  2. Taking big breaths is detrimental to your health.

Reminds me of this gem: “Almost every wise saying has an opposite one, no less wise, to balance it.” - George Santayana


1 QUOTE

“Life is absurd. But you can fill it with ideas. With enthusiasm. You can fill your life with joy.”

- Reinhold Messner

Speaking of Joy…

I wrote another guest blog for Resbiotic titled The Joy of Breathwork and 3 Super Easy Ways to Be Consistent. Enjoy the 3-minute read!

1 ANSWER

Category: Wim Hof’s Joy

Answer: Scientists hypothesize that Wim’s method activates regions of the brain that release these, partially explaining why it promotes a sense of euphoria and well-being.

…

(Cue the Jeopardy! music.)

…

Question: What are endogenous opiates/cannabinoids?

In good breath,

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

P.S. the secret to a long marriage

 
 

* 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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Inner Resources, Better Blood Flow, and How to Focus on a Fuller Life

 
 

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4 Thoughts


1. Here is the Fastest Way to Achieve Well-Being

“So what is the fastest way to achieve well-being? It is so close to you that it can easily be overlooked. Your breath.  A rapid and reliable pathway into your nervous system, dedicated to helping you regain your optimal state.”

- Emma Seppälä, Ph.D., The Happiness Track

This is beautifully and perfectly said. Nothing to add here 🙏

2. On Sailboats, HRV, and Developing Your Inner Resources

“Developing inner resources is like deepening the keel of a sailboat so that you're more able to deal with the worldly winds—gain and loss, pleasure and pain, praise and blame, fame and slander—without getting tipped over into the reactive mode. Or at least you can recover more quickly.”

- Rick Hanson, Ph.D., Neurodharma

Although Dr. Hanson is talking about inner resources in general, this is an excellent analogy for why improving HRV via slow deep breathing is so helpful: it’s like deepening the keel of your physiological sailboat.

You will still be hit by life’s storms, but with higher HRV, you’ll remain steadier and recover quicker. We could say, then, that deep breathing = deep keel.

3. Slow Breathing for Better Blood Flow

“When [the small] blood vessels are relaxed, more blood can flow freely through them. When they become constricted, the same amount of blood flows through a narrower space, increasing your blood pressure.”

- Inna Khazan, Ph.D., Biofeedback and Mindfulness in Everyday Life

Slow breathing activates the calming parasympathetic nervous system, which relaxes the small blood vessels, lowers blood pressure, and improves blood flow.

This is a vital benefit of slow breathing because better blood flow is necessary for, well, just about everything (especially if you have diabetes).

So if you feel so inspired, give it a shot. Sit and breathe at 5-6 breaths/min for 2 min. Feel for yourself the rapid boost in blood flow to your hands and/or feet.

***

P.S. I’ve had cold hands & feet for as long as I can remember (thanks, diabetes). Although it’s improved considerably, one of my favorite things about slow breathing is the warmth I feel in them during and after my practice.

4. Control, and How to Focus on a Fuller Life

“Even if you don't have control over the outcome of the stressful situation, you may be able to exert some control over its impact…You can't always control what you feel or think, but you can control what you do. Focus on living a full life even though you don’t have [fill in your issue]…”

- Melanie Greenberg, Ph.D., The Stress-Proof Brain

When nothing seems to work, my blood sugars still go crazy, my insulin sensitivity is off, or I don’t sleep well, I always have the breath. I have something I can control, that gives me control.

It helps me focus on living a fuller life, and I hope it does for you too 🙏

 
 
 
 

1 QUOTE

“When you own your breath, nobody can steal your peace.”

- Unknown

P.S. Like a lot of what I share, this one is a reminder to myself : ) And it’s advice I haven’t been following that well lately (facepalm).

 
 
 
 

1 ANSWER

Category: Blood Flow

Answer: Although hemoglobin is best-known for releasing oxygen, it also releases this gas, which enhances blood flow and helps the oxygen actually get where it is needed most.

…

(Cue the Jeopardy! music.)

…

Question: What is nitric oxide?

In good breath,

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

P.S. hoppity hop, hop hop hop

 
 
 

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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.

 
 

Breathing & Love, Rising Above the Clouds, and 4 Years in 4 Points

 
 

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4 Thoughts


1. Demonstrations of Breathing & Love

“Demonstrations of love are small, compared with the great thing that is hidden behind them.”

- Khalil Gibran

Call it what you’d like, prana, qi, & so on, but the same is true: Demonstrations of breathing are small compared with the great thing that is hidden behind them.

2. Breathing for Diabetes: 4 Years in 4 Bullet Points

Based on about 4 years of research and self-practice, the 4 key ways that regular breathing practices help diabetes are by:

3. Breathing for (non) Diabetics: “Raising Our Heads Above the Clouds”

“But many of the same interventions that can help us get our heads above water can just as effectively be devoted to raising our heads above the clouds.”

- Steven Kotler and Jamie Wheal, Stealing Fire

This is unquestionably true for breathing. Although everything I read, practice, and share is focused on keeping my “head above the water” as a diabetic, they can also “raise your head above the clouds” if you’re not diabetic.

Interesting side note: it’s typically broken people that find supplemental modalities like breathing—I guess because we need them the most : ) But if you’re not broken, all the benefits of breathing will be even more helpful.

So here’s to using our breathing to stay afloat, or rise above the clouds, today.

4. The Buddha, 20 Years after Enlightenment

Did you know that the Buddha was still meditating 20 years after his enlightenment? (I guess it never ends, folks 😄)

What kind of meditation, you might wonder? “Mindfulness of breathing.”

Extra Thought: Take High Altitude Yoga Alongside Me One Last Time

My wife is moving on to a new yoga adventure 🎉. But, she’ll be teaching the High Altitude Yoga class we designed together one last time.

The class incorporates slow breathing, breath holds, and yoga into a challenging but fun 45-min flow.

It’s $8 and happening tomorrow morning (Tuesday, Dec 14) at 6:15 a.m. EST. I’ll be there, and I hope you’ll join me in taking it!

 
 
 
 

1 QUOTE

“Relaxing the breath, breathe in. Relaxing the breath, breathe out. Then joy arises naturally.”

- Bhante Gunarantana

The Four Foundations of Mindfulness in Plain English

 
 
 
 

1 ANSWER

Category: The Diaphragm

Answer: This organ rests on the top of the diaphragm.

…

(Cue the Jeopardy! music.)

…

Question: What is the heart?

P.S. This was inspired by Jill Miller’s amazing line: “Thank you from the bottom of my heart. Which is of course, my diaphragm.” (Makes me laugh every time.)

In good breath,

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

P.S. and I’ve never respected anything more

 
 
 

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 Breathing Boosts Creativity, Why We Sigh, and Where Rumi’s Soul Lives

 
 

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Welcome back to another 411. Let’s jump straight in…

 
 
 
 

4 Thoughts


1. Breathing to Boost Creativity: Quieting the Amygdala, Pessimism, and 80%

“Unfortunately, to keep us safe, the amygdala is strongly biased toward negative information. …This crushes optimism and squelches creativity. When tuned toward the negative, we miss the novel.”

- Steven Kotler, The Art of Impossible

When we meditate or practice slow breathing (~4-6 breaths/minute), activity in our amygdala is reduced. It’s hypothesized that this occurs through the “hyperpolarization” of neurons, which literally makes them harder to excite.

This turns down negative thinking and turns up creativity. It’s not magic; it’s membrane potential : )

Perhaps this is why, after interviewing the most creative people on the planet, Tim Ferriss discovered that “More than 80% of the interviewees have some form of daily mindfulness or meditation practice.”

These practices naturally lead to cardiorespiratory coherence, quieting the pessimistic amygdala, allowing us to see the novelty all around us.

So how about we slow down our breath, quiet our amygdala, and cultivate a little more creativity, today.

***

Related Quote: “When Video Arts asked me if I’d like to talk about creativity I said ‘no problem!’ No problem! Because telling people how to be creative is easy, it’s only being it that’s difficult.” - John Cleese

2. Breathing To Live A Fuller Life

“It is life that is the real teacher. Practice should open us to a fuller life, not cut us off from it altogether.”

- Larry Rosenberg, Breath by Breath

As much as I’m obsessed with my breath practice itself, this is perfect. We should use our practice to open us to a fuller life. To be more creative at work, to hike up a mountain, to accomplish a new PR in the gym.

And this really applies to everything we do for better health. Let’s not make the practice our life. Instead, let’s use the practice to have a fuller life.

***

P.S. Like most of these thoughts, I’m talking to myself here : )

3. Why We Sigh

“But there may be more to sighing than just sustaining life. Research suggests that sighing also may relieve stress.”

- Jack L. ­Feldman, PhD and Ramani Durvasula, PhD

Why We Sigh

As if sustaining life wasn’t enough : )

Here’s another excellent article on sighing, this time from BottomLineInc. Be sure to read how you can “harness the sighing effect.” It’s doesn’t involve sighing at all…

Enjoy!

***

Related: Pair this with one of my favorite articles ever, which goes by the same name: Vice: Why We Sigh

4. The Easiest Way to Immediately Improve Your Breathing

“The inhalation should be extremely soft and continuous, whether sitting down or lying down. If you are walking or standing, you should be relaxed. What is forbidden is noise.”

- The Primordial Breath, Volume 1

The easiest thing you can do to instantly improve your breathing anytime, anywhere, is just make it quiet. “What is forbidden is noise.”

 
 
 
 

1 QUOTE

“The soul lives there in the silent breath.”

- Rumi

 
 
 
 

1 Answer

Category: Amygdala Etymology

Answer: Because of its shape, the amygdala got its name from the Greek word amygdale, meaning this.

…

(Cue the Jeopardy! music.)

…

Question: What is almond?

In good breath,

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

P.S. take it from here good luck

 
 
 

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 I Trained for Altitude and Why We All Benefit from Breath Training

 
 

Listen Instead of Reading

 

Autonomic Neuroscience says slow breathing is for diabetes & hypertension.

Harvard Medical School says yogic breathing is for stress.

And Tibetan Yoga says breath training is for everyone.

Let’s see how…

 
 
 
 

4 Thoughts


1. How I Trained for High Altitude (it’s not what you might think)

I thought, “I’m The Breathing Diabetic. I better be able to handle some altitude.”

But I didn’t train how you might think. Of course, I initially started with more breath holds. But I realized that the issue at altitude is lower air pressure.

- How I Trained for High Altitude Blog Post

This one was slightly too long to fit in as a “Thought,” so I made it a really short blog post.

Give it a read to learn my somewhat odd training method for my recent hike up to 13,200 feet…and to see if it actually worked (pictures included).

Please respond to this email if you have any thoughts on my reasoning…it was my first time at altitude, so I’d appreciate any feedback or thoughts you have.

***

Related: How To Breathe To Live Longer

2. Slow Breathing for Diabetes and High Blood Pressure

“Even in already well controlled diabetic patients, guided breathing had beneficial influences on cardiovascular autonomic control and a measurable impact on BP control.  It enriches available options for non-pharmacological blood pressure…reduction.”

- Effects Of Guided Breathing On Blood Pressure And Heart Rate Variability In Hypertensive Diabetic Patients

According to Johns Hopkins, approximately two-thirds of adult diabetics have high blood pressure or take medication for it. And people with diabetes and hypertension are 4x more likely to develop heart disease.

Fortunately, this study found that just 12 minutes a day of slow breathing (with no changes to medication) led to significantly lower blood pressure, increased heart rate variability, and a reduced spontaneous breathing rate (indicating reduced sympathetic arousal).

All of which led to this remarkable final statement: “If consistently used, guided breathing enhances restoration of physiological autonomic balance in patients with diabetes and hypertension.” Amen 🙏

Here’s to controlling our breath to control of our blood pressure, today.

3. Harvard Medical School: “Yogic Breathing Improved University Students' Response to Stress”

“When we anticipate a stressful situation, our breathing and heart rates naturally go up…but the yogic breathing group seemed to show protection against that type of stress. Their heart rate increased only slightly when they knew a stressful situation was coming.”

- Yogic breathing improved university students' response to stress

Enjoy this excellent and quick write-up showing that yogic SKY breathing can significantly reduce the stress response. It’s from the Beth Israel Deaconess Medical Center, a world-class teaching hospital of Harvard Medical School.

The next thought builds off of this idea of “protection against stress”…

4. What Turbulence Can Teach Us About Breathing

When you’re flying and hit turbulence, you’re told to put on your seatbelt.

It’s reactive.

It’s similar to when turbulence hits in our lives. We react. We start eating healthy or meditating or exercising more.

But a regular breathing practice is proactive.

It helps you avoid turbulence altogether.

Or, if you can’t avoid the turbulence, it’s like your seatbelt. You’re already fastened in. You don’t need to rush back to your seat. You’re ready.

 
 
 
 

1 Quote

“Because the breath is such an excellent and abundant support for life and vitality for every being on the planet, everyone can benefit from training in the breath.”

– The Tibetan Yoga of Breath

 
 
 
 

1 Answer

Category: Hypoxia and Red Blood Cells

Answer: During hypoxia, this organ releases additional red blood cells to increase your oxygen carrying capacity.

…

(Cue the Jeopardy! music.)

…

Question: What is the spleen?

In good breath,

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

P.S. “sorry, it’s my first day!”

 
 
 

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 Bruce Lee Sees Methods, Full Lotus, and the Beauty of Red Blood Cells

 
 

Listen Instead of Reading

 

This week, you'll learn how to become a mixed breathing artist, learn a decade-old idea still relevant today, and take a look into Wim Hof’s mirror.

Enjoy!

 
 
 
 

4 Thoughts


1. On Bruce Lee, “Methods,” and Becoming Mixed Breathing Artists

“The individual is of first importance, not the system. Remember that man created method and not that method created man, and do not strain yourself in twisting into someone’s preconceived pattern, which unquestionably would be appropriate for him, but not necessarily for you.”

- Bruce Lee, Striking Thoughts

I think we can safely say Bruce Lee would be against using any one breathing “method.” He didn’t even believe there were different forms of fighting.

In fact, many consider Lee to be the original Mixed Martial Artist. Let’s follow his lead and become the first Mixed Breathing Artists.

That means we become both methodical and flexible. We focus on science and self-expression. We don’t strain ourselves to fit into a specific method; instead, we use what’s appropriate for a given situation.

Here’s to using the mixed breathing arts to conquer life’s challenges, today.

***

Related Quote: “Any technique, however worthy and desirable, becomes a disease when the mind is obsessed with it.” - Bruce Lee

Another: “The more complicated and restricted the method, the lesser the opportunity for the expression of one’s original sense of freedom.” - Bruce Lee

2. What Full Lotus Can Teach Us About Breathing

“Years after I had mastered the full Lotus, another teacher walked by while I was sitting, tapped on my shoulder, and gestured toward my full Lotus: ‘That is the whole problem for you.’ ”

- Larry Rosenberg, Breath by Breath

This is one of my new favorite stories. Larry Rosenberg had a teacher who thought sitting in full Lotus was essential. So, he practiced diligently and deliberately for 10 years. Finally, he could sit comfortably in it.

Then, a few years later, a different teacher saw him sitting in Lotus and told him, “That is the whole problem for you.” What one teacher said was essential, another said was his problem. His Lotus was perfect; that wasn’t the issue. It was his obvious attachment to it.

The lesson for us is that we cannot attach ourselves to any one approach to breathing (just like Bruce Lee didn’t attach himself to any single martial art).

Of course, we need to be grounded in science-based principles. But remember to be open. The method you’ve perfected might be the one that’s holding you back the most.

3. From NPR: “Just Breathe: Body Has A Built-In Stress Reliever”

“The breath isn't something Western medicine should blow off. It's a powerful tool for influencing individual health and well-being. And the best part is all the ingredients are free and literally right under your nose.”

- NPR, Just Breathe: Body Has a Built-In Stress Reliever

NPR published this article over a decade ago, but it’s still relevant today. Check it out to learn how we can use slow and fast breathing to stimulate the nervous system, and how slow breathing might change gene expression.

Enjoy the quick read!

4. The Beauty of Red Blood Cells

“These experiments revealed a novel activity of the RBC [red blood cell]: the RBC regulates its own principal function—that is, O2 delivery.”

- Extrapulmonary Effects of Inhaled Nitric Oxide

There are about 1 billion oxygen molecules on each of the trillions of red blood cells in your body. That’s a lot of oxygen. As the red blood cells circulate, they deliver this oxygen where it is needed most.

And as it turns out, the red blood cells themselves help regulate this process. Specifically, when they sense areas of low oxygen, they release a bioactive form of nitric oxide. This expands the vessels, which allows more blood flow and, ultimately, more oxygen delivery. It’s quite complex, and quite beautiful.

***

Related: Nitric oxide carried by the red blood cells is essential for blood flow regulation and whole-body oxygenation

 
 
 
 

1 Quote

“In this way, the breath is like a mirror that shows you the state you are in.”

- Wim Hof

 
 
 
 

1 Answer

Category: Oxygen in Your Body

Answer: In terms of atoms, oxygen makes up this percent of total body mass.

…

(Cue the Jeopardy! music.)

…

Question: What is 65%?

In good breath,

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

P.S. we should do this more often!

 
 
 

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.

 
 

Box Breathing for Stress, and the Ancients’ Code to Becoming a Hero

 
 

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This week, you'll learn that breathing is only part of the solution, along with the ancient (and quite unexpected) secret to becoming a hero.

Enjoy!

 
 
 
 

4 Thoughts


1. Breathing as the XX% Solution

“Consider what life would be like if we gave up the idea of healthy or sick, zero versus one, and replaced it with the idea of multiple continuum. One minute, for example, we might score 60% on one health dimension, 30% on another, and perhaps 85% on yet a third. How would that change our lived experience?”

- Dr. Ellen Langer, Counterclockwise

I love this idea from Dr. Langer. It encourages us to forget “all or nothing” approaches and instead consider everything on a continuum. This perspective also provides a new way of finding solutions to our health problems.

Let’s say I only sleep 5 hours a night. Then, I start mouth taping and begin sleeping 6.5. That’s a 30% improvement. But let’s say you’re already sleeping 7 hours, and mouth tape gets you to 7.5. That’s only a 7% increase. But, that 7% might be all you need to feel your absolute best.

The point is that we’re all unique, and we’re all on different spots on the health continuum. My 80% solution might be your 30% one, and vice-versa.

So, instead of wondering what breathing (or the latest diet, the sauna, etc.) can fix for you, perhaps consider what percentage of the solution it is. “How would that change your lived experience?”

***

Related Quote: “The people I distrust most are those who want to improve our lives but have only one course of action.” - Frank Herbert

2. Test Like a Pro

“You may feel your anxiety turning to panic. … To tackle this, watch your breathing. Just before you might go into panic mode, put your hand on your belly and try to draw air so deeply into your lungs that your hand moves up and down. This deep breathing can allow you to grow calmer and steadier.”

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

Last week, we discovered that to learn like a pro, we need to sleep like a pro. This week, Dr. Oakley and Olav Schewe give us their advice for testing like a pro: slow deep breathing.

This technique isn’t just for school tests, either. This is for any big event you’re facing. Of course, sometimes anxiety is good (see Kelly McGonigal’s amazing book, The Upside of Stress). But, in moments when you’re panicking, and it’s hampering your performance, here’s the perfect trick.

Place one hand on your belly and use your breathing to make it move. This activates the calming parasympathetic nervous system, helping you relax and gain mental focus. It’s free, available anytime, anywhere.

Here’s to approaching whatever tests life throws at us like pros, today.

***

Related: A better state-of-mind: deep breathing reduces state anxiety and enhances test performance through regulating test cognitions in children (Check out the last two sentences of the abstract)

Related: This 2-Minute Breathing Exercise Can Help You Make Better Decisions, According to a New Study

3. From the Cleveland Clinic: “How Box Breathing Can Help You Destress”

“Box breathing’s simplicity is its greatest strength”

- Melissa Young, MD, How Box Breathing Can Help You Destress

The Cleveland Clinic is one of the most respected hospitals and research centers worldwide. So, it was awesome to see them release an article on box breathing this past week.

It’s a quick yet comprehensive guide on box breathing. Enjoy!

4. The Ancients’ Secret to Becoming a Hero (it’s not what you might think)

“True heroism, as the ancients understood, isn’t about strength, or boldness, or even courage. It’s about compassion.”

- Christopher McDougall, Natural Born Heroes

Heroes are compassionate. In fact, the word hero itself actually means “protector” in Greek, not “strength” or “courage.” That’s why we call our parents, big brothers and sisters, military, police, firefighters, doctors, nurses, and especially our dogs, heroes. They protect us.

And these heroes don’t just rely on boldness or brute strength, like movies and the news might make us believe. They rely on empathy and compassion for those they are protecting. As McDougall puts it:

“Empathy, the Greeks believed, was a source of strength, not softness; the more you recognized yourself in others and connected with their distress, the more endurance, wisdom, cunning, and determination you could tap into.”

Thus, we can all be heroes because we can all develop these traits. Sitting and breathing, meditating, or doing some yoga will increase your compassion and awareness for yourself and those around you. That’s how heroes are made.

So who can you show compassion and empathy for this week? You might just become their hero.

 
 
 
 

1 Quote

“In a crunch situation, I recommend you collapse your concentration to your breathing while maintaining relaxed awareness of the surroundings. Breathing deeply will greatly reduce the stress, slow your heart rate, and bring your nervous system back into balance.”

- Mark Divine, Retired Navy SEAL Commander

 
 
 
 

1 Answer

Category: Word Etymology

Answer: The word “breath” is derived from the Old English “brǣth,” which has this meaning.

…

(Cue the Jeopardy! music.)

…

Question: What is ‘smell or scent’?

P.S. Thus, the word breath itself is related to the nose : )

In good breath,

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

P.S. wow, respect to these teen parents

 
 
 

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.

 
 

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

 
 

Listen Instead of Reading

 

Greetings,

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

I hope you enjoy it!

 
 
 
 

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.

***

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.

***

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.

***

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

 
 
 
 

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.

 
 
 
 

1 Answer

Category: Breathing in the Womb

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

…

(Cue the Jeopardy! music.)

…

Question: What is the umbilical cord?

In good breath,

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

P.S. it comes very naturally

 
 
 

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.

 
 

Nerdy Warriors of the Breath, Investing, and a Useful Look at HRV

 
 

Listen Instead of Reading

 

Greetings,

Here are four thoughts, one quote, and one answer for this week.

Enjoy!

 
 
 
 

4 Thoughts


1. A Practical Look at HRV and Resiliency

“Resilience is the ability to return to normalcy, according to Jen Baker, director of athletics and recreation at John Hopkins University, a graduate of the US Naval Academy. It's your ability to bounce back and thrive, replace worry with objective things, to navigate and take steps forward.”

- Belisa Vranich & Brian Sabin, Breathing for Warriors

Slow breathing significantly increases heart rate variability (HRV) and, subsequently, increases resiliency. This has been shown time and time again. But, from a practical perspective, what does it mean to “increase resiliency?”

Does it mean you’ll never experience stress or anxiety again? No, certainly not. What it means is that the stressors won’t feel as severe and, as Jen Baker says, that you’ll bounce back faster. The stress is the same. You’re different.

So here’s to not trying to escape the world and its stressors, but instead having the tools—one being slow breathing—to bounce back to normalcy faster.

***

Related Quote: “To say that learning breath control is the most important component to forging mental toughness would not be an overstatement.” -Mark Divine, Retired U.S. Navy SEAL Commander

Related Quote: “By modulating the stress response via vagal stimulation from conscious breathing exercises, people can bolster their resilience to all forms of negative stressors; diabetes is no exception.” - Evan Soroka, Yoga Therapy for Diabetes

2. Where Are You Investing Your Breathing: GameStop or Real Estate?

Slow breathing methods can be “life-changing,” according to James Nestor. But, “they can also take a while, especially for those with…chronic conditions.” On the other end of the spectrum, he says methods like Tummo restore balance with a “violent shove,” which can also be helpful for some.

So how do you know which is right for you?

I liken it to investing. Slow, nasal breathing is like putting your money in real estate or an index fund. It’s pretty safe. There will be fewer ups and downs, and you’re almost guaranteed a positive return.

The “violent shove” techniques, on the other hand, are like investing in GameStop or crypto. You might see some incredible benefits in just one day. But, you also risk a significant loss the next if you're not diligent with it.

So the question is: Are you looking for short-term gains or long-term compounding? Are you timing the market or playing the long game? Maybe you want to have a “diversified portfolio” : ) There’s no right or wrong answer. Only you know which approach is right for you.

3. “'Email Apnea' Is a Real Thing-Here's How to Stop Holding Your Breath While Working (and Feel Less Stressed)”

“Learning (and really practicing) basic breathing techniques can also help reverse the effects of email apnea; it'll help you improve awareness of your own breath and breathing habits and teach you how to breathe more easily during times of stress.”

- Real Simple, ‘Email Apnea’ is a Real Thing

This article provides an excellent summary of email apnea and some practical things you can do to reduce how often it occurs. Or, at the very least, to help reverse some of its harmful effects.

As someone who still (after years of a daily breathing practice) occasionally experiences this, I thoroughly enjoyed the read. I hope you do too!

4. Nerdy Warriors of the Breath

“The old-school philosophers knew it was really hard to live in integrity with our highest ideals. They told us we needed to be WARRIORS of the mind, not mere librarians of the mind.”

- Brian Johnson

Meaning we have to live our philosophy, not simply recite it to other people. The same is true with breathing. But, with breathing, both are critical.

We have to be warriors of the breath. We have to live it and practice it, in easy and difficult circumstances. But, we also need to be librarians of the breath.

We need to have the science ready in our back pocket. We need to intrigue people with the experience, then back it up with the science, or vice-versa.

So here’s to being nerdy warriors of the breath, accomplishing great things with our practice, and then explaining the physiology of how it worked : )

***

Related: Breathing Science Library

Related: Rucking 100 Miles for Breathing

Extra Thought: Breathing I’m Exploring

I try my best to be a breathing warrior, and I practice every single day. I don’t share too much about it because everyone’s practice is their own. But, here are a couple of new things I’ve tried recently:

Breathwrk App: I’ve been having fun doing 1-3 min of each breath they offer. I use it sporadically throughout the day just to try something different. My three favorite breaths so far are:

  1. No Worries

  2. Clear Mind

  3. Calm

Open: I’ve also taken a few on-demand breathwork classes through Open. I usually enjoy being in control, but I have genuinely loved these classes. Here are my two favorites (thanks Crussen!):

  • Heart Coherence (this one was truly incredible)

  • Symmetry (box breathing w/music—an excellent mix)

Here’s to never-ending growth, learning, and exploration of the breath.

 
 
 
 

1 Quote

“There is another side of Kanchenjunga and of every mountain—the side that has never been photographed and turned into postcards. That is the only side worth seeing.”

- Thomas Merton

 
 
 
 

1 Answer

Category: Breathing in Libraries

Answer: One of the first mentions of nasal breathing in a medical text occurred in this year and document.

…

(Cue the Jeopardy! music.)

…

Question: What is 1500 BCE, in the Ebers Papyrus?

P.S. I found this in Breath.

In good breath,

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

P.S. “NO GAME SCHEDULED”

 
 
 

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 Know-How, and Why Trampolines Are Better than Science

 
 

Listen to this post:

 

Happy Monday,

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

 
 
 
 

4 Thoughts


1. The Ultimate Goal of Breathing Education is Breathing Know-How

“Knowledge is not know-how until you understand the underlying principles at work and can fit them together into a structure larger than the sum of its parts. Know-how is learning that enables you to go do.”

- Make It Stick

This is the ultimate goal of breathing education. Having the tools to “go do.” Fitting the principles of breathing into a coherent structure that’s larger than just “breathe through your nose” or “do the Wim Hof Method.”

Here are a few simple ways I try (emphasis on try) to do this in my life:

  • Exhaling through the mouth at the start of each slow breathing session.

  • Many short bouts of breathwalking, especially to reset between tasks.

  • Slow breathing after lunch when my blood sugars are weirdest.

And here’s a real-world example of breathing know-how used to help a 67 year old with breathlessness. (Note the range of breathing methods used.)

Here’s to building more breathing know-how today.

***

Related Quote: “The shoe that fits one person pinches another; there is no recipe for living that suits all cases.” —Carl Jung

Related Quote: “The people I distrust most are those who want to improve our lives but have only one course of action.” - Frank Herbert

(Both of those also apply to using breathing as a cure-all too.)

2. Why Trampolines are More Useful than Science to Explain Slow Breathing

Do you remember jumping on a trampoline with your friends? You all start out jumping at different rhythms—it’s really quite awkward at first.

But then, gradually, you begin jumping together. You start synchronizing the ups and downs, and each bounce gets a little bit higher. (Then, of course, someone eventually gets “launched,” but that’s beside the point : )

The analogy is that slow breathing does this for our bodies.

We have many mechanisms working at different rhythms to keep things in balance. Your heart might get one message to slow down, but then you began to inhale, sending it a new message to speed up. There’s just a lot going on.

But when you breathe slowly, several of these messages come together and begin to work in unison, like kids jumping together on a trampoline. This synchronization amplifies your natural rhythms, making things more efficient.

So next time you sit down to breathe at 4-6 breaths per minute, remember the trampoline. And take joy in how easily you can bring your body’s chaotic rhythms into complete harmony.

3. How Slow Breathing Might Help with Allergies

“Researchers unveil relationship between presence of corticotropin-releasing stress hormone and increase in and degranulation of allergy-causing mast cells.”

- Relieve your stress, relieve your allergies

Excess stress makes everything worse. It looks like allergies are no exception.

But the point of sharing this article is this: Maybe the stress-reducing benefits of a consistent slow breathing practice could help reduce allergy symptoms?

Seems like a reasonable thought…

***

Related: Decrease Stress By Using Your Breath (Mayo Clinic)

Related: Why Breathing Is So Effective at Reducing Stress (Harvard Business Review)

P.S. Thanks to new 411 reader A.K. for inspiring this thought!

4. Does This Mean Optimal Breathing is Optimal Living?

“Life and the breath are synonymous.”

- Michael J Stephen, MD

“For breath is life, and if you breathe well you will live long on earth.”

- Sanskrit Proverb.

From medical doctors to Sanskrit proverbs. Science journals to spiritual journeys. The breath is always equated with life.

Deductive reasoning might tell us that, if breath is life, then optimal breathing is optimal living.

 
 
 
 

1 Quote

“By reducing tension, alleviating anxiety, and improving blood flow and oxygenation, breathing practices enhance speed, accuracy, strength, and endurance.”

- Richard Brown, MD and Patricia Gerbarg, MD

The Healing Power of the Breath

 
 
 
 

1 Answer

Answer: A large portion of seasonal allergy sufferers are sensitive to pollen from this source.

…

(Cue the Jeopardy! music.)

…

Question: What is the grass?

In good breath,

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

P.S. Ready to tackle the day

 
 
 

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.

 
 

A Buffet of 13 Interesting Breathing Articles

 
 
 

I’ve been out of town, with less time than normal to work on the newsletter. So, I decided to share a buffet of interesting breathing articles this week.

I hope there are a few you enjoy!

 
 
 
 

4 Thoughts

1. Study Shows How Slow Breathing Induces Tranquility

“Breathe slowly and smoothly. A pervasive sense of calm descends. Now breathe rapidly and frenetically. Tension mounts. Why? It’s a question that has never been answered by science, until now.”

- Stanford Medicine News Center

We all know that slow breathing calms us, and fast breathing stimulates us. But in this great article, we learn that there are specific neurons “spying” on our breathing, “reporting their finding to another structure in the brainstem.”

Enjoy the interesting read!

Thanks to new 411 reader A.L. for inspiring this thought!

Related: Feeling anxious? The way you breathe could be adding to it

Related: What Focusing on the Breath Does to Your Brain

2. This Ridiculously Simple Breathing Technique Is Scientifically Proven to Improve Mental Focus

“I can't promise that it will make everything go smoothly, or take all your jitters away. But I can guarantee that you'll feel more focused and calm than you did before.”

- Inc. Magazine

Perfectly said. If you need a quick way to increase focus, it might be as simple as making “your exhalations longer than your inhalations.”

Enjoy the super quick read.

And, if you want to dive deeper down the rabbit hole, here are a few more:

Related: Diaphragmatic Breathing Exercises and Your Vagus Nerve

Related: Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve

Related: Slower Breathing Facilitates Eudaimonia via Your Vagus Nerve

Related: This 2-Minute Breathing Exercise Can Help You Make Better Decisions, According to a New Study

3. The Importance of Breathing, from the American Institute of Stress

Please do yourself and favor and check out this issue of Contentment from the American Institute of Stress. They dedicated the entire thing to breathing.

Here’s what’s included:

  • The Health Benefits of Nose Breathing

  • Healing Power Of The Breath

  • The Setup Breath: Exhaling Deeply First

  • Re-Association: Fusing Awareness and Sound with Deep Breathing Practices

  • Take A Deep Breath

  • Yogic Breathing: Ancient and Modern

  • One-Minute Relaxation Exercise for Busy People

The first two were my favorites. You’re sure to find one or two you enjoy too.

P.S. I found this through an excellent Medium blog post.

4. Significant Brain Changes Found in Children Who Regularly Snore

“Children who regularly snore have structural changes in their brain that may account for the behavioral problems associated with the condition including lack of focus, hyperactivity, and learning difficulties at school.”

- Significant Brain Changes Found in Children Who Regularly Snore

This was a somewhat troubling read on how sleep-disordered breathing might explain hyperactivity and aggression in children.

With complex issues like these, it’s likely not as simple as “one thing.” But, this is an important read, especially if you have or work with children.

Thanks to great friend E.S. for sharing this with me.

Related: The influence of snoring, mouth breathing and apnoea on facial morphology in late childhood: a three-dimensional study. Thanks to HHPF for sharing this one.

Related Quote: “If respiration truly acts as a fundamental organizer of oscillatory brain activity, then surely its modulation could be utilized to modulate brain activity to promote sleep.” - Frontiers in Psychiatry (2019)

 
 
 
 

1 Quote

“In a single breath, more molecules of air will pass through your nose than all the grains of sand on all the world’s beaches—trillions and trillions of them.”

- James Nestor, Breath

 
 
 
 

1 Answer

Answer: In the early 1770s, this gas was independently discovered in England and Sweden.

…

(Cue the Jeopardy! music.)

…

Question: What is oxygen?

In good breath,

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

P.S. Enough for the next 11 days

 
 
 

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 Through Negative Feedback Loops, and the WHM in 2.5 Minutes

 
 

Listen to this post:

 

Welcome back to another issue of The Breathing 411.

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

 
 
 
 

4 Thoughts

1. The Epiphenomena of Breathing

“However, a lightbulb also produces heat. Heat is not the function of the lightbulb, nor is it the reason we originally fashioned it […] It is an unintended by-product of the operation, not the true function. Heat is an epiphenomenon in this case.”

- Matthew Walker, Why We Sleep

Depending on you and your perspective, breathing can have many epiphenomena. For example, you might do a breathing practice to relax. But, as a by-product, it will also improve autonomic and cardiovascular function.

Perhaps your breathing practice is for better sleep. In this case, you’ll still experience the epiphenomena of better insulin sensitivity and better focus.

In fact, optimal breathing has so many “epi-benefits,” it’s hard to keep track. Luckily, you don’t have to. You simply pick one or two reasons that make sense for you, and let the rest happen on its own, like heat from a lightbulb.

Related Quote: “Replace the habit of taking short shallow breaths into the top of the lungs with the practice of taking a full deep breath. Nearly all of the benefits begin with this one simple change.” - Al Lee, Don Campbell, Perfect Breathing

2. The Negative Feedback of Stress in Diabetes, and What We Can Do About It

  • Diabetes is a chronic stressor. [1]

  • Chronic stress worsens blood sugar control. [2]

  • It also reduces HRV, increasing susceptibility to more stress. [3]

  • This then can increase anxiety. [4]

  • Leading to more stress and worse blood sugar control. [2]

  • Which then leads to the subjective feeling of more stress. [1]

It’s a merciless cycle.

Encouragingly, however: “Emerging evidence strongly suggests…that interventions that help individuals prevent or cope with stress can have an important positive effect on quality of life and glycemic control.”

You probably know where this is going : )

Slow breathing immediately helps:

  • It reduces chronic stress by increasing vagal tone. [5]

  • It improves both short- and long-term HRV. [6]

  • It reduces anxiety. [7]

  • It improves blood sugar control. [8]

The negative feedback loop of stress and diabetes won’t just go away. But slow breathing gives you an effective intervention you can use to help offset its harmful effects and prevent it from getting out of control forever.

Related Quote: “Slow breathing could be a simple beneficial intervention in diabetes.” - Nature Scientific Reports

3. How The Wim Hof Method Works, In 2.5 Minutes

“So what happens when you breathe this way is you stress your body out. […] You control your stress to a specific amount of time so that, for the rest of the day, you can chill out. So that is probably why Wim Hof’s method works so well.”

- James Nestor

Tomorrow is Wim Hof’s birthday. In that spirit, here’s a quick 2.5 minute clip of James Nestor explaining how the WHM works.

Enjoy!

Related: 20 One-Sentence Thoughts on the Wim Hof Method

Related Quote: “I’m not afraid of death, I’m afraid not to have lived fully.” - Wim Hof

4. We Are All Living Nasal Breathers

“All living things on our planet undergo a unescapable and predictable daily change in their environment: Day becomes night. […] To cope with this predictable daily change in light and dark, almost every living organism has developed an internal timing system, or circadian clock.”

- Satchin Panda, PhD, The Circadian Code

In The Circadian Code, we learn that, try as we might, we cannot override our circadian rhythm. Evolution programmed it into us. Trying to fight it with more coffee (talking to myself here) will only hurt us in the long run. We’re much better off aligning with it to achieve our best health outcomes.

This reminded me of a seemingly unrelated, yet similar concept: we’re all nasal breathers.  We can optimize our diets, exercise, and so on, but if we don’t breathe how evolution designed us to—through our nose—we’ll never reach our full health potential.

Related: Chronic sinus inflammation appears to alter brain activity

Related Quote: “Around 1500 BCE, the Ebers Papyrus, one of the oldest medical texts ever discovered, offered a description of how nostrils were supposed to feed air to the heart and lungs, not the mouth.” - James Nestor, Breath

 
 
 
 

1 Quote

“The power of the breath has been used not just to heal, but to attain extraordinary feats that appear to defy laws of physiology. […] With mastery of his breath and his meditative practices, Hof is redefining what is considered physiologically possible for a human.”

- Michael J Stephen, MD, Breath Taking

 
 
 
 

1 Answer

Answer: Although known as the Ice Man, Wim Hof has also completed a full marathon without water in this desert.

…

(Cue the Jeopardy! music.)

…

Question: What is the Namib Desert?

P.S. Here’s short clip of him walking. He’s mainly nose-breathing, probably to conserve water : )

In good breath,

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

P.S. Do drugs and stay out of 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.