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4 Thoughts
1. How to Start Something Meaningful (hint: exhale)
“If you watch anyone on the verge of starting something that matters, you'll see them settle into the moment by taking a deep breath in and exhaling….It's the body rolling up its metaphorical sleeves and saying, ‘Okay. It’s time. Let’s do this thing.’”*
- Michael Bungay Stanier, How to Begin
Starting something meaningful this year? Or just sending an important email or text? Roll up those metaphorical sleeves by taking a deep and relaxed breath in, and a relaxed and slightly longer breath out. “Let’s do this thing.”
2. Build Your Best Breathwork Practice
“You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular.”
- James Clear, Atomic Habits
Similarly:
You don’t have to use a breathing technique everyone tells you to use. Choose a method that best suits you, not the one that is most popular.
***
P.S. The next thought shows you why—two different methods, similar results.
3. Wim Hof “vs.” Slow Breathing, Part I: Indirect Comparison for Chronic Inflammation
A 2019 study looked at the full Wim Hof Method (breathing, cold, and meditation) in people with axial spondyloarthritis. They found that it reduced chronic inflammation, concluding:
“…our results are indicative that voluntary modulation of the immune response may not only be possible in acute inflammatory response due to microbial stimulation but also in chronic inflammation related to immune-mediated inflammatory diseases.”
A 2021 systematic review examined HRVB (aka slow breathing) in people with various chronic illnesses. They found evidence that there is an inverse relationship between inflammation and vagal nerve activity:
“…an increase in efferent vagal activity could suppress pro-inflammatory factors suggesting possible anti-inflammatory effects of HRVB.”
The point? Two wildly different approaches, two somewhat similar outcomes. It brings to mind the Chinese proverb, “There are many paths to the top of the mountain, but the view is always the same.” Choose which path is right for you.
***
P.S. I put quotations around “vs” because there’s no competition in breathing 😊Also, the word “indirect” in the title is critical. I’m being simplistic here and comparing apples to oranges, but I think the overall message is still helpful.
4. Operationalize Your Breathing Practice
“To make operational. To make ready for ‘live’ or ‘kinetic’ action.”
That’s Pressfield’s definition of “operationalize,” and it’s exactly what we need to do with our breathing. Make it ready for live action—for real life.
Of course, let’s use our practice as an escape into calmness, but let’s also remember to operationalize it so it’s useful in our everyday lives.
***
P.S. Everyday examples of how I operationalize breathing in my life:
Slow breathing while walking the dog.
Various slow and fast methods when I’m out surfing.
Slow, long exhales when my daughter throws a tantrum.
I’m not always successful with these, especially the last one : )
1 QUOTE
“Along the way of life, someone must have sense enough and morality enough to cut off the chain of hate. This can only be done by projecting the ethic of love to the center of our lives.”
1 ANSWER
Category: Nose and Smell
Answer: Cells responsible for scent regenerate this frequently.
…
(Cue the Jeopardy! music.)
…
Question: What is 30-60 days?
In good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
* 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.