Batch 9

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How to Walk Farther, Mind Roots, and Breath & Gratitude

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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 😊

Reading Time: 1 min 41 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Roots of Training the Mind

“Relaxation is the basic competency in meditation that enables all the others. Mind training without relaxation is like a tree without strong roots—it is not sustainable. The skillful trainee establishes relaxation first and then builds on top of it.”

– Chade-Meng Tan, Joy On Demand

And what’s the fastest way to establish relaxation? Slow breathing, of course 😊. Thus, a quick 5-minute slow breathing practice before meditation can act as the roots of our mind-training program.

2. Walk Farther Without Feeling Exhausted

“Efficient breathing allows our bodies to be properly oxygenated, enabling us to walk farther without feeling exhausted. Many of us don’t breathe properly as we exercise, gulping rapidly at air through our mouths rather than matching our (full, nasal) inhalations to our stride. When we walk to the rhythm of our breath—or even breathe to the rhythm of our feet—we slow and lengthen our breathing. In combination with good posture, paced rhythmic breathing means that demanding mountain ascents and lengthy treks feel less tiring.”

– Annabel Streets, 52 Ways to Walk

👏👏👏

3. Three Thoughts on Breathing and Gratitude

1. The best practice for breath appreciation is getting a stuffy nose.

2. Physiological gratitude occurs 20,000 times a day in the space where an exhale ends and an inhale begins.

3. Take a few breaths and say, “This is great! I have an abundance of the most valuable resource known to our species, and I don't even have to work that hard to get it!”

4. How to Have Happiness Immediately

And to wrap-up, here’s a quote from Thich Nhat Hanh, who has a knack for making some of the more “woo-woo” and idyllic ideas of meditation concrete and actionable:

“Breathing and walking with awareness generates the energy of mindfulness. This energy brings our mind back to our body so that we’re really here in the present moment, so we can be in touch with the wonders of life that are there inside us and around us. If we can recognize these wonders, we have happiness immediately.”

1 Quote

“Repeating simple tasks with a clear intention can reprogram unconscious mental processes. This can completely transform who you are as a person.””
— John Yates, Ph.D., Matthew Immergut, Ph.D.

1 Answer

Category: Breath Coupling

Answer: This entrainment is the name given to our ability to coordinate breathing and vocalization.

…

(Cue the Jeopardy! music.)

…

Question: What is respiratory-phonation coordination?

In good breath,

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

P.S. another day, another reason to…

There Is No Path

“Traveler, there is no path. The path is made by walking.” – Antonio Machado

Your breath, your mind, and your awareness are your most powerful tools for living a fulfilled life. Don’t limit yourself to one method or feel guilty about your varied interests—these are what make you, you. Embrace your curiosity and explore different teachings, understand their core principles, and forge your own path. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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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One of My New Favorites, Inhale, and 3 Reminders to Exhale

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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 😊

Reading Time: 1 min 43 sec

I hope the next 21’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. One of My New Top 5 Favorite Studies (plus $1)

“When you control your breath, what you are actually doing is taking your brainwaves in hand and tethering the rate of their fluctuations to your breathing rate.”

– Caroline Williams, Move

The research Williams is referencing is a 2018 study that found that nasal airflow stimulation led to significant increases in theta and delta brainwaves while also inducing an altered state of consciousness.

It’s one of the coolest studies I’ve read. You can read it here.

***

P.S. Or if you'd like my in-depth review (available as a web article, PDF, and 13-minute podcast), including practical ways to apply the findings in your life, you can get it today-only for just $1.

2. Inhaling is a Spiritual Practice

“With mindfulness, you breathe in, and there you are, well established in the here and the now. Breathing in, touching your full aliveness, is a spiritual practice.”

– Thich Nhat Hanh, Peace is Every Breath

That’s so good. It reminded me of this wisdom from Rick Rubin:

“Taken more spiritually, inspiration means to breathe life into. An ancient interpretation defines it as the immediate influence of the divine.”

They’re perfect reminders that we can experience the “immediate influence of the divine” and “touch our full aliveness” at any moment by practicing mindful breathing 🙏

3. Three Reminders to Exhale

1. Here’s a metaphor for saying, “extend your exhale,” which we can apply to all aspects of life: Give more than you receive.

2. “For the lungs to draw in air, they must first be emptied.” - Rick Rubin

3. “The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation.” - James Nestor

4. Better Friends with Everybody Around Us

“Joyfulness keeps the heart and face young. A good laugh makes us better friends with ourselves and everybody around us.”

– Orison Swett Marden

And to wrap up, here is your reminder to take part in the most therapeutic breathing practice of all: laughing 😊

1 Quote

“Mindfulness allows us to recognize our options, choose our responses wisely, and take control over the direction of our lives.””
— The Mind Illuminated

1 Answer

Category: Brain

Answer: These rhythmic patterns of electrical activity (aka neural oscillations) are generated by neurons and help send information across different regions of the brain.

…

(Cue the Jeopardy! music.)

…

Question: What are brainwaves?

In good breath,

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

P.S. “you’re so chill”

Stop Specializing

Embrace a more thoughtful approach to a life of love, wisdom, purpose, and joy: become a Mixed Mindful Artist. Instead of trying to fit into a single method, you can integrate the principles of breathing, meditation, and mindfulness to find a balanced and adaptable practice that supports your well-being in every stage of your life. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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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Nasal Breathing, Belly Laughing, and My Favorite Signs of Progress

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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 😊

Reading Time: 2 min 4 sec

I hope the next 25’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. My New Favorite Signs of Progress

“I look for changes in character and conduct. How selfless can you be? Can you restrain your senses when necessary? Can you go against your self-will when it benefits those around you? How long is your span of attention? These are the signs of progress in meditation.”

– Eknath Easwaran, Passage Meditation

Of course, there are many different signs of progress in meditation (and breathing and mindfulness), but these are my new favorites 😊. They offer a simple yet powerful way to assess whether these practices are truly changing our lives.

2. Majoring in the Minor

“That’s when I learned that people have a habit of looking for the next big thing when they haven’t spent any time mastering the simple thing in front of them….A lot of you are missing the forest for the trees. You’re majoring in the minor. You’re getting in the weeds.”

– Arnold Schwarzenegger

Got any areas of your practice where you’re “majoring in the minor?” (Guilty here 🤚) Let’s use this as a reminder to master the simple tools in front of us—things like slow breathing, meditation, and mindfulness—before we go looking for the next big thing.

3. Three Reminders to Breathe Nasally

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

2. “Nasal stimulation represents the fundamental link between slow breathing techniques, brain and autonomic activities and psychological/behavioral outputs.” - Frontiers (2018)

3. “Obsessed with notions of health, he was fascinated by his breathing. In fact, Kant developed a technique of breathing solely through his nose—250 years before scientists recognized the role of nasal breathing for good health. Kant was so determined to breathe only through his nose that he refused to walk with a companion, fearful that conversation might inadvertently make him inhale through his mouth. Kant lived to just short of his eightieth birthday, a phenomenal age in 1804.” - Annabel Streets

4. Belly Laughing as Good as Crunches

“Break into a full belly laugh and you hit two pillars of stress control in one go. A recent study found that laughing really hard provides a better core workout than crunches.”

– Caroline Williams, Move

We already know that laughter significantly reduces cortisol, but here we learn it might be as effective—or even better—than crunches for our core. Let’s use that as our friendly reminder to laugh this week to support both our physical and mental health 😊

1 Quote

“Breathing is not only critical to sustaining life, but done correctly and consciously, it can be a valuable tool for getting the most out of every human endeavor, from the most demanding physical challenges to the pursuit of understanding life’s deepest spiritual mysteries.””
— Al Lee and Don Campbell

1 Answer

Category: Nasal Breathing and the Brain

Answer: Slow nasal breathing increases these slow brainwaves often associated with sleep, creativity, and relaxation more than slow mouth breathing does.

…

(Cue the Jeopardy! music.)

…

Question: What are theta brainwaves?

In good breath,

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

P.S. Celery with anxiety

Elevate Yourself

Embrace a more thoughtful approach to a happier and fulfilling life: become a Mixed Mindful Artist. Instead of trying to fit into a single method, you can integrate the principles of breathing, meditation, and mindfulness to find a balanced and adaptable practice that supports your well-being in every stage of your life. Learn more.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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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Nasal Minded, Three Quotes, And Making Your Own Path

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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 😊

Reading Time: 1 min 54 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. A Fast Track to an Alternative State of Mind

“Whatever rate you breathe at, whether you focus on the breath for alertness, slow it down a bit for relaxation, or a lot to reach an altered state of consciousness, only nasal breathing allows your brainwaves to synchronize with the breath, offering a fast track to an alternative state of mind.”

– Caroline Williams, Move

Just a great reminder that, except for a few specific techniques, most of the benefits of breathing start with the nose. So, anytime you want to shift your state of mind—to relax, to focus, to be present—remember, it begins with nasal breathing.

2. Tuning Our Guitar

“Another important point is to remain balanced, not too tight and not too loose. If we’re too tight, we’ll lose our calmness and relaxation. If we’re too loose, we’ll stray into distraction. It’s like tuning a guitar. For the best sound it should be tuned just right—not too tight and not too loose.”

– Why We Meditate

This applies to our breathing and meditation practices, and life in general. For the best sound, we have to be tuned just right 🎵

3. Three Reminders to Breathe Mindfully

1. “If you can manage to bring your attention to your breathing for even the briefest of moments, it will set the stage for facing that moment and the next one with greater clarity. ” - Jon Kabat-Zinn

2. “Practicing to walk and breathe mindfully helps you dwell more in the real world, so you can get in touch with the wonders of life in the present moment, and nourish and heal your body and mind.” – Thich Nhat Hanh

3. “The next step is crucial: you give relaxed, careful attention to respiration and to the obvious, often neglected fact that each one of us is breathing. In other words, you are alive! Did you know that?” - Larry Rosenberg

4. Become a Mixed Mindful Artist

“There are many paths up the mountain, but there is only one mountain.”

– Swami Kripalu

Too often, we’re told to follow a specific path, without regard for who or where we are. But I’ve discovered a more thoughtful approach to better living: becoming a Mixed Mindful Artist. This approach offers timeless wisdom, modern science, and simple tools, empowering you to use your own intuition to create your path up the mountain. There’s no one-size-fits-all, just what works for you. You can learn how here.

1 Quote

“To be truly alive, we must find the life force within ourselves and direct our energy toward it.””
— Gladys McGarey, MD (103 years old)

1 Answer

Category: Breathing and the Core

Answer: This “breathing exercise” might provide more of a core workout than crunches.

…

(Cue the Jeopardy! music.)

…

Question: What is laughter?

In good breath,

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

P.S. a mixed mindful artist in the making 😂

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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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It's Possible, Movement for Mindfulness, and Breath is Life

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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 😊

Reading Time: 1 min 39 sec

I hope the next 20’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Remarkably, It’s Possible

“Remarkably, it’s possible to use your breath to train your body to react more healthily to stress, both in the moment and over the longer term, by virtue of the way that it changes the level of activity along the vagus nerve. Over time, practicing slow breathing can change your baseline level of stress reactivity to a point where you freak out less often and recover more quickly when you do.”

– Caroline Williams, Move

👏 👏 👏

2. Movement Aids a Mindful Life

“Without a balance between physical activity and meditation, for instance, we may become irritable or restless. Exercise—jogging, swimming, climbing, hard work, and so forth for young people, and walking for just about everybody—can help to solve some of the problems that come as you descend in consciousness.”

- Eknath Easwaran, Passage Meditation

Here, Easwaran reminds us that a mindful life doesn’t require sitting still all day; in fact, it’s the opposite. Physical activity reduces restlessness and eases the mind, helping us “solve some of the problems that come” when we do sit still to practice 🙏

3. Three Reminders that Breath is Life

1. “The fact is that when we focus on the breath, we are focusing on the life force…To contemplate breathing is to contemplate life itself.” - Larry Rosenberg

2. “Only with oxygen and some means of extracting it are all things possible—thinking, moving, eating, speaking, and loving. Life and the breath are synonymous.” – Michael J Stephen, MD

3. “Without the breath, what is there? It’s where you and I and everyone else began. It’s where all life begins.” - Wim Hof

4. This Breathing Exercise Is in Fact Good Medicine

“In conclusion, our results support the ancient knowledge that spontaneous laughter is in fact good medicine (preventive or therapeutic) being associated with greater reduction in cortisol levels as compared with usual activities.”

- PLOS ONE (2023)

Modern science and ancient wisdom agree: laughter is good medicine. Make sure you’re enjoying this most enjoyable of “breathing exercises” this week 😊

1 Quote

“While we cannot control life, we can learn to shape our response to it; conscious breathing is a valuable tool to support that.””
— Eddie Stern

1 Answer

Category: Breathing and the Core

Answer: This core muscle connects the spine to the femur and plays a role in breathing through its link to the diaphragm.

…

(Cue the Jeopardy! music.)

…

Question: What is the psoas?

In good breath,

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

P.S. the emotional diurnal cycle

A Path to Lasting Change

The Breath Learning Center integrates ancient wisdom with modern science to help us make lasting change.

You enjoy daily wisdom meditations, science and book reviews, workshops, and guided practices, all at your own pace.

Get started for as little as 16 cents a day.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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 and Wine, Simplest Movement, and 4 Reminders on Connection

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Announcement

I am excited to be giving a 1-hr virtual workshop tomorrow, August 27th, at 5:30 p.m. Eastern for the nonprofit BeWell in School. It’s donation-based, and all proceeds go to support their mission. They are truly and incredible organization, and I am honored whenever I get to support them. Get signed up here.

On to the newsletter…

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 😊

Reading Time: 2 min 0 sec

I hope the next 24’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Simplest and Most Unobtrusive of Movements

“Despite centuries of reports from followers of Eastern traditions that slow breathing can improve focus, bring a sense of calm when we might otherwise lose it and even whisk us away to an altered state of consciousness, most of us still don’t take time out from our busy lives to prioritize this simplest and most unobtrusive of body movements.”

– Caroline Williams, Move

If you feel “moved” by this, here is an excellent reminder to take time this week to prioritize the simplest and most unobtrusive movement of all: slow breathing 👏

2. The Only Practice that Matters

“The only practice that matters is the one you consistently do, not the practice of any other artist.”

– Rick Rubin, The Creative Act

A perfect reminder (which also applies to breathing) to follow what’s right for you, not what’s right for someone else. It brings to mind another wonderful quote attributed to Zen Shin: “A flower does not think of competing with the flower next to it. It just blooms.”

3. Four Reminders that Breath is Connection

1. “To breathe is to absorb ourselves in what surrounds us, to take in little bits of life, understand them, and give pieces of ourselves back out. Respiration is, at its core, reciprocation.” - James Nestor

2. “Living beings differ in appearance and behavior…But all living beings breathe…When we focus on the breath, we become mindful of the universal nature of all beings.” – Bhante Gunaratana

3. “The air I inhale enters my body and becomes part of me. The air that I exhale moves into someone else and becomes part of her. Just by looking at how the air moves, we realize we are all connected to one another, not just figuratively but also literally.” - Haemin Sunim

4. “Each new breath creates a unity of life as all people share the nourishment that the earth’s atmosphere freely offers.” - Barbara Fredrickson, Ph.D.

4. The Best of Both Worlds

“The breathing will seamlessly bring you back to the natural mental and emotional flexibility you had as a child, but with the direction and purpose you have as an adult.”

— Richard Brown, MD, and Patricia Gerbarg, MD

Here’s to using our breath to develop child-like mental flexibility alongside adult-like purpose a little more this week 🙏

1 Quote

“Like the joy of the sea coming home to shore, may the relief of laughter rinse through your soul.””
— John O’Donohue

1 Answer

Category: Breath, Brain, and Wine

Answer: The cluster of neurons that generate breathing rhythm is named this after a German bottle of wine.

…

(Cue the Jeopardy! music.)

…

Question: What is the pre-Bötzinger Complex?

Wiser than Before Podcast

I was recently a guest on the Wiser than Before Podcast. It was an awesome chat with Josh. If you love breathing, I think you’ll love the show!

Listen: Spotify or Apple,

Watch: YouTube

In good breath,

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

P.S. the ultimate out of body experience

A Path to Lasting Change

The Breath Learning Center integrates ancient wisdom with modern science to help us make lasting change.

You enjoy daily wisdom meditations, science and book reviews, workshops, and guided practices, all at your own pace.

Get started for as little as 16 cents a day.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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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Flourishing, Four (more) Reminders, and Get More Brain Power

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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 😊

Reading Time: 1 min 47 sec

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


4 THOUGHTS

1. Breathing for a Generous and Purposeful Life

“Life is movement, and our breath keeps us going every minute of the day…To bring awareness to that, and to begin to harness that power of movement towards understanding who we are, why we are here, and what we should be doing to live a purposeful, generous, grateful life, is all part of the practice of pranayama.”

– Eddie Stern, Healing Through Breathing

How good is that? Here’s to bringing awareness to the life-giving gift of breathing so we can direct it toward “understanding who we are, why we are here, and what we should be doing to live a purposeful, generous, grateful life.” 🙏

2. Flourishing Under Stress

“But as stress researchers realize, full health is more than just the absence of disease. It means a dynamic harmony of body and mind which allows us to live at our full physical, emotional, and spiritual potential. ... Instead of trying simply to survive stress, we should aim at flourishing under it, making use of anything life brings.”

– Eknath Easwaran, Original Goodness

And happily, this is precisely what breathing and meditation do: help build our resilience so we can flourish under stress and make use of anything life brings 🙏

3. Four Reminders of the Breath’s Power for the Heart

1. “You know that our breathing is the inhaling and exhaling of air. The organ which serves for this is the lungs which lie round the heart. Thus breathing is a natural way to the heart.” - Nicephorus the Solitary

2. “If you would foster a calm spirit, first regulate your breathing; for when that is under control, the heart will be at peace.” — Kariba Ekken

3. “Happiness lies in your own heart. You only need to practice mindful breathing for a few seconds, and you'll be happy right away.” - Thich Nhat Hanh

4. “Thank you from the bottom of my heart, which is, of course, my diaphragm.” - Jill Miller

4. Increase Brain Power with this “Breathing Exercise”

“You can increase your brain power three to fivefold simply by laughing and having fun before working on a problem.”

– Doug Hall

👏👏👏

1 Quote

“Breath is the beginning, the end, and the tether between us all…It’s the wiring between all living organisms that proves we’re not separated or disconnected, but rather that we are being routed through the same network.””
— Finnian Kelly

1 Answer

Category: Ancient Breathing

Answer: This, a combination of two words, refers to the lengthening, expanding, or directing of the vital life force via controlled respiration.

…

(Cue the Jeopardy! music.)

…

Question: What is pranayama?

In good breath,

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

P.S. imagine all the people 🎵

A Path to Lasting Change

The Breath Learning Center integrates ancient wisdom with modern science to help us make lasting change.

You enjoy daily wisdom meditations, science and book reviews, workshops, and guided practices, all at your own pace.

Get started for as little as 16 cents a day.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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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Four Reminders, Alternate Nostril, and Tapping into the Life Force

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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 😊

Reading Time: 1 min 45 sec

I hope the next 26’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Tapping into the Life Force

“The most universal practice for tapping into the Life Force is really a number of practices—mediation, prayer, reading, journal writing, exercise—that make up the morning rituals that so many people swear by. Rather than preparing you for a single event, like a game, a play, or a public address, the rituals prepare you for the entire day to come.”

- Barry Michels and Phil Stutz, Coming Alive

How good is that? (Well, except that they left off breathing, ha!)

It’s a nice reminder that all our practices help us tap into our Life Force as holistic preparation for “the entire day to come.” 🙏

2. The Benefits of Alternate Nostril Breathing

“This technique provides high level evidence for positive outcomes for the autonomic nervous and cardiopulmonary systems. There is also high level of evidence regarding improvement in cognitive functioning with regular practice of alternate nostril breathing.”

– Ghiya (2017)

This review found that ANB improved nervous system and heart health, lung function, and cognitive ability, suggesting that it is an effective technique for boosting overall health & wellness 🙏

***

P.S. I just released a new Science 411 on this paper in the Breath Learning Center. Sign up for as little as $5 to read or listen now.

3. Four Reminders of the Breath’s Power for the Brain and Mind

1. “The brain, by regulating breathing, controls its own excitability.” – Journal of Physiology (1988)

2. “In other words, by changing the breath pattern one can induce a chosen state of mind.” — Swami Niranjanananda Saraswati

3. “Just as your mind influences the breath, you can influence the state of your mind through the breath as well.” –Sri Sri Ravi Shankar

4. “Messages from the respiratory system have rapid, powerful effects on major brain centers involved in thought, emotion, and behavior.” –Patricia Gerbarg, MD and Richard Brown, MD

4. Wash the Brain with this “Subtle Fluid”

“There seems to be a subtle fluid from humor and fun which penetrates the entire being, bathes all the mental faculties, and washes out the brain-ash and debris from exhausted cerebrum and muscles.”

– Orison Swett Marden, The Joys of Living

1 Quote

“The real meaning of simplicity is singling out what is worth living for, and then shaping our lives around what matters and letting go of everything else.””
— Eknath Easwaran

1 Answer

Category: The Brain

Answer: Between its more than 86 billion neurons, the human brain has over this many connections.

…

(Cue the Jeopardy! music.)

…

Question: What is 100 trillion connections?

In good breath,

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

P.S. next time you want to spread some love

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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.

 
,

More Alive, Surprising, and the Key to Lung Expansion (and a long life)

,

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 😊

Reading Time: 1 min 30 sec

I hope the next 22’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Breathing Pattern and Mental Status

“Mental status (anxious versus calm) is reflected by breathing pattern and it is believed that conscious regulation is key to achieving control over mind/mental status.”

- Shreya Ghiya, Int. J. Res. Med. Sci. (2017)

Here is an excellent reminder that to regulate our mental states, we must first start by learning to consciously regulate our breathing 🙏

2. Surprisingly, It’s Not During Meditation

“Surprisingly, it is not during meditation that you make progress in meditation; it is during the rest of the day. What you do in meditation is get the power, install the dynamo; the actual work is done after you open your eyes, get up, and go out into the world.”

– Eknath Easwaran, Passage Meditation

What a great reminder that, ultimately, we make progress in meditation (and breathing) by bringing the results into the world. So here’s to carrying the calm, attentive, and joyful state we achieve during practice into our everyday life so we can truly advance 🙏

3. Key to Lung Expansion and a Long Life

“What Stough had discovered…was that the most important aspect of breathing wasn’t just to take in air through the nose. Inhaling was the easy part. The key to breathing, lung expansion, and the long life that came with it was on the other end of respiration. It was in the transformative power of a full exhalation.”

– James Nestor, Breath

What a great reminder of the power of a full exhale. By pushing more air out, we can get more in, improving lung capacity and (hopefully) lengthening life span 👏

4. It Will Lead You Where You Need to Go

“Follow the breath. Lean into it. The breath goes everywhere, and it will lead you where you need to go.”

- Wim Hof, The Wim Hof Method

That sounds like perfect advice to follow this week 🙏

1 Quote

“You’re more alive when body and breath are permeated with the energy of awareness.””
— Larry Rosenberg

1 Answer

Category: The Nose

Answer: Research has suggested that stress hormones oscillate between the left and right sides of the body in connection with this.

…

(Cue the Jeopardy! music.)

…

Question: What is the nasal cycle?

In good breath,

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

P.S. my worst fear too

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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.

 
,

Going Inward, a New Practice, and Remembering Oneself

,

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If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Reading Time: 1 min 48 sec

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


4 THOUGHTS

1. Going Inward to Bring it Outward

“But none of this is the final destination of spinal breathing. We are going in so we can come back out and enjoy our inner qualities in the outside world of our everyday living. So spinal breathing is a practical technique. It is not something we do to escape. It is something we do to arrive completely in the presence of who and what we are. Then we are in a position to live life to the fullest.”

- Yogani, Spinal Breathing Pranayama

Although this is about “spinal breathing pranayama,” it applies perfectly to all contemplative practices. We go in “so we can come back out and enjoy our inner qualities in the outside world of our everyday living.” 🙏🙏🙏

2. Patience Means Slow, Deep Breathing

“Patience means slow, deep breathing; impatience means poor lungs and irregular breathing. … When you are patient, all the vital processes work smoothly.”

– Eknath Easwaran, Passage Meditation

And let’s not forget that it’s a two-way street: When we practice slow, deep breathing, we create conditions that support us being more patient. This will not only help our breathing and lung health, but also help us live more easily in our overly-rushed world.

3. Remembering to Key an Eye on Oneself

“First used in an English translation of a Buddhist text in 1881 at the height of the British colonization of South Asia, the term ‘mindfulness’ came into general acceptance in the Western world thereafter. But the term is a Western invention. The original word in the language of the Buddha’s time was sati. Sati means remembering. Right Mindfulness—or Right Sati—means remembering to keep an eye on oneself.”

– Mark Epstein, MD, Advice Not Given

“Remembering to keep an eye on oneself.” That’s an awesome (and super practical) definition of mindfulness.

So here’s to using our breath and daily reading as a way of “keeping an eye on ourselves” so we can continue to cultivate a well-lived life 🙏

4. Laughfulness

If mindfulness means “remembering to keep an eye on oneself” (see Thought #3), then I propose a new practice:

Laughfulness: remembering to laugh at oneself.

It may be the best contemplative approach to mastering the art of living 😊

1 Quote

“Health nuts are going to feel stupid someday, lying in hospitals dying of nothing.””
— Redd Foxx

1 Answer

Category: Breathing and the Brain

Answer: This gas is critical to breathing but also has a direct impact on brain blood flow, with some studies suggesting that brain blood flow reduces 2-3% for every 1 mmHG reduction in it.

…

(Cue the Jeopardy! music.)

…

Question: What is carbon dioxide?

In good breath,

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

P.S. Get your priorities straight science.

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The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Become More You, Deep Changes, and Benefiting Those We Encounter

,

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 😊

Reading Time: 1 min 39 sec

I hope the next 25’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Become More and More You

“The film director David Lynch formulated it most compellingly when he told me ‘The thing about meditation is, you become more and more you.’ So you should not have the slightest concern about meditating in ways that suit you and are to your liking.”

- Steven Laureys, MD,
The No-Nonsense Meditation Book

That’s so good, and it applies perfectly to breathing exercises, too.

With that in mind, we might ask, ‘How could I tailor my breathing or meditation practice to better suit my unique self?’ Remember: it’s about becoming more of who we are, not more of someone else 🙏

2. Getting Deep Physical and Psychological Changes

“As the breath is the link between the body and mind, it can intervene in the activities of either level. With increased awareness and control of the subtle aspects of breathing, these interventions can affect deep physical and psychological changes.”

-John Clarke, MD, Science of Breath

“As the breath is the link between the body and mind, it can intervene in the activities of either level.” That’s a potent reminder of why the breath is so powerful. Be sure to use it wisely, today 🙏

3. Immediate Influence of the Divine

“Taken more spiritually, inspiration means to breathe life into. An ancient interpretation defines it as the immediate influence of the divine.”

- Rick Rubin, The Creative Act

This is just a reminder that, at any moment, we can experience the “immediate influence of the divine” by bringing all our attention to the act of inhalation via mindfulness of breathing 🙏

4. Benefit Every Person We Encounter

“Breathing, the common, everyday act of inhaling and exhaling a breath, has the ability to be something that benefits not just me or you, it can benefit every person we encounter.”

– Rev Duffy Peet

This is an excellent reminder that our breathing and meditation practices go beyond just our personal wellness. Because these practices make us calmer, joyful, loving, and more attentive, they benefit every person we encounter 👏

1 Quote

“So try to remember every day that you are participating in meditation even at breakfast, at work, at school, in the garden, everywhere.””
— Eknath Easwaran

1 Answer

Category: The Nose

Answer: Physiological reflexes that occur due to changes in body position (such as going from sitting-to-lying or lying on one side) can impact this, and hence nasal congestion.

…

(Cue the Jeopardy! music.)

…

Question: What is nasal airflow?

In good breath,

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

P.S. Me neither

Breathing, Reading, and Meditation for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Humor, How to Live Well, and the First Step Toward Self-Regulation

,

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 😊

Reading Time: 1 min 48 sec

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


4 THOUGHTS

1. A Humorous Breathing & Mindfulness Practice

“I think the next best thing to solving a problem is finding some humor in it.”

- Writer and cartoonist Frank A. Clark

Here’s a “breathing and mindfulness” practice to try:

  1. Use mindfulness to find humor in a problem.

  2. Use breathing to laugh at it (and yourself) 😊

2. How to Live Well: Loving Attention in the Breath

“Living well, therefore, is merely a game of learning how to steer our energy toward life. It requires us to direct our loving attention toward the pulse that ebbs and flows within us, finding the precise rhythm of how that energy moves and immersing ourselves in it. When we do so, life comes alive.”

- Gladys McGarey, MD, The Well-Lived Life

What better way to “direct our loving attention toward the pulse that ebbs and flows within us” than with conscious breathing?

As Jon Kabat-Zinn says, tuning into the breath “immediately anchors our awareness in the body, in a fundamental, rhythmic, flowing life process.” 👏

3. The First Step Toward Self-Regulation

“But one of the best reasons to breathe through our nose as a regular practice, and as a mindful practice, is that it helps us to slow and regulate our respiratory rate…This is the first step towards self-regulation.”

- Eddie Stern, Healing Through Breathing

The first step toward self-regulation: breathing primarily through our nose. This one step helps us slow down and regulate our breathing, which helps us slow down and regulate our mind and body 🙏

4. You Are Still Carrying Her

Here’s a Buddhist story (I found in Advice Not Given) of two monks crossing a river:

“The two men come upon a young woman who is having trouble getting to the opposite shore. One of the monks, despite his vows to never touch a woman, picks her up and deposits her on the other side of the water. As they continue on their way, the other monk, the one who has kept his vows and not touched her, can’t stop chastising his overly benevolent friend.

‘How could you do that?’ he asks. ‘You know touching a woman is against our vows. And you were holding her.’

‘I put her down long ago,’ replies the first monk. ‘You are still carrying her.’”

1 Quote

“By changing patterns of breathing we can change our emotional states, how we think, and how we interact with the world.””
— Patricia Gerbarg, MD

1 Answer

Category: The Nose

Answer: A significant portion of this food-related sensation (some say as much as 80%) is attributed not to the mouth but to nasal breathing.

…

(Cue the Jeopardy! music.)

…

Question: What is taste?

In good breath,

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

P.S. breath coaches be like…

Breathing, Reading, and Meditation for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Breath & Anxiety, One Person, and How to Ease Your Troubles

,

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 😊

Reading Time: 1 min 31 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Breathing Helps with Anxiety: a Meta-Analysis

“Anxious individuals who are unable to withstand the anxiety that accompanies the possibility of something bad happening in the future may experience respiratory interventions as a means by which to control their physiology. This may generalize to a greater sense of anxiety control and self-efficacy in managing symptoms.”

- Leyro et al. (2021)

This meta-analysis found that breathing significantly improves anxiety, both immediately and over the long term, providing effects similar to the gold-standard treatment of cognitive behavioral therapy.

Check out the paper here or sign up for the Breath Learning Center to get my review and takeaways 🙏

2. It Takes Just One Person (each of us)

“Pressure is contagious, but so is good will. Just one person slowing down, one person not putting others under pressure, helps everyone else to relax too.”

- Eknath Easwaran, Take Your Time

Here’s a great reminder that when we use slow breathing, meditation, and other contemplative practices to slow down, we help those around us relax, too 🙏

3. The Effects of Focused Attention on the Body & Mind

“When one-pointed attention is strong, the nervous system kicks into a relaxed mode. Heart rate slows, metabolic rate declines, digestion picks up, and brain activity associated with worry and agitation goes into neutral. It was a major surprise for Western scientists to find that something as simple as concentration could have such profound effects on the body.”

- Mark Epstein, MD, Advice Not Given

👏👏👏

4. How to Ease Your Own Troubles

“Sharing another person’s feelings of distress need not be a downer. As Dr. Aaron Beck…has said, when you focus on someone else’s suffering, you forget your own troubles.”

— Daniel Goleman, Ph.D. & Richard Davidson, Ph.D.

1 Quote

“In addition, the mental component of breath is a sense of rhythmic expansion and contraction. And I think that connects us to every other living thing because all living organisms breathe. So that same rhythm is at the center of the heart of all life.””
— Andrew Weil, MD

1 Answer

Category: The Nose

Answer: The bone & cartilage separating your two nostrils (which sometimes gets displaced) is called this.

…

(Cue the Jeopardy! music.)

…

Question: What is the nasal septum?

In good breath,

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

P.S. beyond meditation

Breath Science & Wisdom Meditations for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Smell the Flowers, a Test, and How to Pacify the Mind

,

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If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

Audio Block
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Reading Time: 1 min 33 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. There, I Have Pacified Your Mind

This passage comes from Advice Not Given by Mark Epstein, MD. It’s a Zen story about Bodhidharma, a famous Buddhist monk, and Huike, who was intent on learning from him:

“Huike says to Bodhidharma, when finally given a chance to speak to him directly, ‘My mind is anxious. Please pacify it.’

To which Bodhidharma replies, ‘Bring me your mind, and I will pacify it.’

Huike says, ‘Although I've sought it, I cannot find it.’

Bodhidharma then says, ‘There, I have pacified your mind.’”

2. Wherever You Find Yourself

“The breath accompanies you the full length of life’s road: you learn about the body, feelings, mental formations, the mind itself, and, finally, the lawfulness of impermanence and emptiness of a substantial self.”

– Larry Rosenberg, Three Steps to Awakening

This is a wonderful reminder of the far-reaching utility of the breath. No matter what you’re currently interested in—the body, emotions, the mind, the self—the breath can be a metaphor or direct tool for studying it. As Rosenberg reminds us: “Wherever you find yourself, the breath is present.” 🙏

3. Smell the Flowers; Blow Out the Candles

“Just as emotions like worry and fear can trigger the body’s stress response, what we experience physically in the body can affect our emotions. Because of this, we can often begin to quiet our worries and calm the symptoms of anxiety simply by controlling one critical body function: breathing.”

– Jennifer Tucker, Breath as Prayer

Tucker provides a simple way to apply this: “Smell the flowers; blow out the candles.” Breathe in through your nose, into your abdomen, as if smelling flowers. Then, exhale slowly through pursed lips as if blowing out candles. Use it as needed today 🙏

4. A Test for You

“Here is the test to find whether your mission on Earth is finished: if you’re alive, it isn’t.”

– Richard Bach

1 Quote

“The breath is not only a source of support for the physical body; it is also a support for mental, emotional, and spiritual well-being.””
— Anyen Rinpoche &Allison Choying Zangmo

1 Answer

Category: Circulation

Answer: After being inhaled, it takes oxygen about this long to circulate throughout the body.

…

(Cue the Jeopardy! music.)

…

Question: What is around one minute?

In good breath,

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

P.S. 1890s guy

Breath Science & Wisdom Meditations for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Blue Mindfulness, Worry & Hurry, and a Natural Way to the Heart

,

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 😊

Reading Time: 1 min 49 sec

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


4 THOUGHTS

1. Blue Mindfulness

“What science is also revealing is that there’s an additional simple, watery means to mindfulness. Indeed, think of it as Blue Mindfulness.”

– Wallace J Nichols, Blue Mind

This refers to the idea that being around water (and nature in general) can invoke mindfulness. And even if you can’t make it into nature, it turns out that just listening to the sound of water can elicit some of its benefits.

So, this is your nudge to get out into nature or put on some ocean noises during your next breathing or meditation practice to get a little extra “blue mindfulness” 😊

2. A Water Breathing Walk

“Importantly, rain washes away the vestiges of pollution. Air is always cleaner during and immediately after a downpour…As rain tumbles through the atmosphere, each drop attracts hundreds of pollutant particles…Leaving the air bracingly fresh, scrubbed clean.”

- Annabel Streets, 52 Ways to Walk

I’ve shared this one before, but it felt right to re-share after the previous thought. Consider getting out and breathing some freshly cleaned air after the next rain—it’s an effortless “breathing exercise” 😊

3. Why Worry Goes With Hurry

“Worry goes with hurry because people in a hurry don’t have time to think clearly and make clear decisions, so they are always worried about results. … If you slow down enough to think clearly and act wisely, you have no need to worry because you know you are doing your best.”

– Eknath Easwaran, Original Goodness

One way to slow down enough to think clearly and act wisely? Slow, mindful breathing, which slows body and mind, thus reducing worry.

***

P.S. Of course, thinking clearly and acting wisely doesn’t mean we’ll make perfect decisions. It just means we won’t have to worry as much because we’ll know we’re doing our best with what we have 🙏

4. Some Advice to Follow (for the rest of our lives)

“Receive wisdom skillfully. Try it on for size and see how it fits. Incorporate what’s useful. Let go of the rest. And no matter how credible the source, test and tune in to yourself to discover what works for you.”

– Rick Rubin, The Creative Act

Ironically, that advice goes for this passage, too 😊

1 Quote

“You know that our breathing is the inhaling and exhaling of air. The organ which serves for this is the lungs which lie round the heart. Thus breathing is a natural way to the heart.””
— Nicephorus the Solitary

1 Answer

Category: Synchronization

Answer: This refers to the measurement of the interaction between lungs and the heart during sleep.

…

(Cue the Jeopardy! music.)

…

Question: What is cardiopulmonary coupling?

In good breath,

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

P.S. We didn’t think everyone would bring a bag!

Breath Science & Wisdom Meditations for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Positive Stress, Open Heart, and a Poor Host for Disease

,

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 😊

Reading Time: 1 min 29 sec

I hope the next 22’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Slow Breathing as a Positive Stressor

“Slow breathing is, in fact, a type of positive stress in and of itself, because you are making an autonomic function of your body intentional…sometimes, as you might notice, your nervous system might resist a little to the changes you are suggesting, because it is not used to being told what to do.”

– Eddie Stern, Healing Through Breathing

I love this shift in perspective. It reminds us that when we teach or practice slow breathing, there might be resistance. That’s normal. But as Eddie also says, that tension “will melt away with time, practice, patience, and a gentle approach to slow breathing.” 👏

2. An Important Thing to Remember in Learning Breath Practices

“In learning breath practices the most important thing to remember is to relax. … Self-judgment adds another layer of stress. The less you judge yourself, the easier it will be to relax and experience the benefits … Try not to evaluate or judge what is happening. Just go with it.”

- Richard Brown, MD, and Patricia Gerbarg, MD

This reminds me of another gem from another MD—Herbert Benson—discussing the relaxation response: “The less you worry about the results, the better. Just let it happen.” 🙏

3. A Poor Host for Disease

“…this is one of the grandest secrets of health…Research evidence today suggests that emotional immunity to negative states of mind may well be linked to physical immunity, even resistance to disease. A person who is even minded, who doesn’t get shaken if people speak ill of him or excited when they praise her to the skies – such a person, I submit, is a poor host for disease.”

– Eknath Easwaran, Original Goodness

Of course, this doesn’t literally mean we’ll never get sick or that all our ailments will suddenly vanish if we’re even minded. But, I love this idea of training our minds to be steadier—through meditation and breathing—so we can at least become “a poor host for disease.” 🙏

4. An Open Heart to Have Open Eyes

“Ancient meditation texts describe compassion and mindfulness as two wings of a bird—emphasizing that we need an open heart to have open eyes.”

- Ronald Siegel, Psy.D., The Mindfulness Solution

1 Quote

“This is the deepest paradox in all of meditation: we want to get somewhere—we wouldn’t have taken up the practice if we didn’t—but the way to get there is just to be fully here.””
— Larry Rosenberg

1 Answer

Category: Contagious Breathing

Answer: One study found that our brains responds to the sound of this “breathing exercise” by preparing our facial muscles to join in.

…

(Cue the Jeopardy! music.)

…

Question: What is laughter?

In good breath,

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

P.S. me but at my breath memes

Breath Science & Wisdom Meditations for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Five Minutes, How to Heal the Mind, and 15 versus 300

,

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 😊

Reading Time: 1 min 29 sec

I hope the next 22’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Entire Purpose of the Human Brain

“The entire purpose of the human brain is to produce movement. Movement is the only way we have of interacting with the world.”

– Daniel Wolpert, Ph.D., from The Joy of Movement

And the most fundamental movement the brain produces to interact with the world? The movement of air—our breathing 😊

2. Five Minutes for Meaningful Change

“The lack of significant association between effectiveness and session durations >= 5 min indicates that any session duration beyond 5 min can be effective…simply engaging in a breathing practice provides benefits, with sessions as short as 5 min yielding comparable benefits to longer sessions.”

– Bentley et al. (2023), Brain Sciences

This was the most surprising yet welcome result of this excellent paper: We only need five minutes of slow breathing practice to see significant improvements in stress and anxiety.

Of course, longer sessions can have different benefits. But if our goal is lowering stress (or we’re short on time), we can be pretty confident that even five minutes will make a meaningful difference in our day 🙏

3. It Isn’t Really a Wonder

“There are quite a few validated, scientific findings that suggest that controlled breathing has a wide range of beneficial effects…This makes a lot of sense…it isn’t really a wonder that the thing that keeps us alive also impacts how we experience life.”

- Eddie Stern, Healing Through Breathing

“It isn’t really a wonder that the thing that keeps us alive also impacts how we experience life.” That’s so good, so obvious, and so logical, which is why it’s so easy to overlook 👏

4. A House a Home, a Cup a Drink

Like how the space inside a house makes it a home, or the emptiness within a cup makes it useful for drinking, it is the breath inside the body that makes it so remarkable for living.

1 Quote

“Your mind cannot heal without laughter.””
— Catherine Rippenger Fenwick

1 Answer

Category: The Best Breathing Exercise

Answer: Children do this about 300-400 times a day while adults only do it about 15 times a day.

…

(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. three day recovery period

Breath Science & Wisdom Meditations for a Well-Lived Life

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

Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Breathing Guidelines, Free Sci 411, and How to Make Tomorrow Good

,

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 😊

Enjoy These Posts?

Donate to support my research.

Reading Time: 1 min 31 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Practical Breathing Guidelines and a Free Science 411

“This knowledge can and should provide a sense of freedom for individual practitioners and program developers alike in tailoring programs to meet their needs for stress reduction effectiveness.”

– Bentley et al. (2023), Brain Sciences

That sentence came near the end of an incredible study led by HHPF that was published in Brain Sciences. It’s one of the most important breath studies published to date.

In fact, it’s so significant (especially if you’re a breath coach) that I have made my Science 411 of the paper free to everyone. Click here to read or listen to it. I hope you find it helpful 🙏

2. Can Only Add Value to Your Practice

Although not necessary, adding a deeper meaning to each breath—for example, cultivating awareness that air literally sustains all of life—can only add value to your practice.

3. Why Slow Breathing Naturally Cultivates Awareness

“The pace of our breathing influences many aspects of our lives including our bodily rhythms, emotions, and mood, and so a slow and deliberate breathing pattern can allow for a slower-paced and more aware lifestyle.”

- Eddie Stern, Healing Through Breathing

This is one reason why, even without trying, slow breathing naturally cultivates mindfulness. It slows our bodies, minds, and emotions, allowing us to more easily bring awareness into our daily living 🙏

4. How to Make Tomorrow Good

“If you live today completely in love—hating no one, hurting no one, serving all—then tomorrow has to be good, whatever comes.”

– Eknath Easwaran, Original Goodness

After reading this, a new goal I have is to use my breathing and wisdom practices to live like this daily daily (even if only for a few minutes at a time—baby steps, lol). I hope you’ll join me 🙏

1 Quote

“When you blow a whistle or a bubble or a horn, it is followed by an echo or a pop or a song.

Listen.

For this is the ballad of your own breathing.””
— Rebecca Kai Dotlich

1 Answer

Category: Breathing and Movement

Answer: The synchronization of breathing with stepping that occurs in many vertebrates is referred to as this.

…

(Cue the Jeopardy! music.)

…

Question: What is locomotor-respiratory coupling (LRC)?

In good breath,

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

P.S. frankly that is none of my business

Nurture Your True Self

Everything you read in this newsletter comes from the Breath Learning Center. So, if you enjoy this newsletter, check it out. It’s cheap and full of life-changing wisdom and practices for discovering your true self. Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

My Ghostwriter, Cost-Free, and the Best Gift We Can Give Others

,

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 😊

Enjoy These Posts?

Donate to support my research.

Reading Time: 1 min 32 sec

I hope the next 23’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. Universally Accessible, Scalable, and Cost-Free

“Breathing practices, when used in isolation, have the advantage of being universally accessible, scalable, and cost-free. They are not limited by access to healthcare services nor burdened by side effects and put potential treatment tools in the hands of the individual.”

– Bentley et al. (2023), Brain Sciences

That’s so good. I have nothing to add but a few of these 👏👏👏

2. Breathing, Mental States, and Longevity

“All creatures consume vital energy. In the ancient Hindu tradition, it is said that we come into life with a given supply of this energy, enough to power a certain number of breathing cycles. …

If this theory is true, it may help to explain why these ancient sages claim a close connection between mental states and longevity. Our breathing rhythm, the measure of how fast our reserves of vital energy are being consumed, is regulated in part by our state of mind. Security, compassion, patience, forgiveness – all these are accompanied, if you observe closely, by a relatively slow breathing rhythm and heart rate. Positive states of mind like these conserve energy and lengthen the life span, leaving a reserve of resilience and resistance for facing challenges.”

– Eknath Easwaran, Original Goodness

3. Ghostwriter

Breathing is the ghostwriter of our lives, subtly influencing our mental states, our energy and outlook, and our overall sense of connection and belonging in this world.

4. Now as I Understand Things Properly

“A Zen monk said, ‘Before I began to practice, mountains were mountains, and rivers were rivers. During many years of practice, mountains stopped being mountains and rivers stopped being rivers. Now as I understand things properly, mountains are mountains, and rivers are rivers.’”

- Thich Nhat Hanh

1 Quote

“The only thing we have to bring to community is ourselves, so the contemplative process of recovering our true selves in solitude is never selfish. It is ultimately the best gift we can give to others.””
— Parker Palmer

1 Answer

Category: The Diaphragm

Answer: Several factors, including a small muscle fibre size and abundance of capillaries, make the diaphragm less susceptible to this, allowing it to work continuously.

…

(Cue the Jeopardy! music.)

…

Question: What is fatigue?

In good breath,

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

P.S. I had 33 open while writing this email

Nurture Your True Self

Everything you read in this newsletter comes from the Breath Learning Center. So, if you enjoy this newsletter, check it out. It’s cheap and full of life-changing wisdom and practices for discovering your true self. Start Today.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.

 
,

Movement, Heart and Lung Vacation, and My Teacher is Best

,

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 😊

Enjoy These Posts?

Donate to support my research.

Reading Time: 1 min 34 sec

I hope the next 24’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. The Most Empirically Supported Way

“The most empirically supported way that contemplative practices confer their psychological and physiological benefits is by lowering threat arousal through shifting the autonomic nervous system to parasympathetic dominance via slowed and/or regulated breathing.”

- Crosswell et al. (2024), Psychological Review

​

Of course, contemplative practices go beyond breathing, drawing upon mind and body to uniquely benefit each person who practices.

But, this is a powerful scientific statement. It reminds us that because breath is both our spirit—the essence of our being—and our direct connection to the nervous system, it plays a key role (intentionally or unintentionally) in all contemplative practice 🙏

2. Give Your Heart and Lungs a Vacation by Practicing This

“In other words, patience is not only a mental virtue; it is an asset even for physical health. I’m sure you are aware of the way your heart races when you get impatient. Perhaps you have noticed, too, that your breathing becomes faster and more shallow. Doesn’t it seem reasonable that if you can strengthen your patience to such a degree that other people’s behavior never upsets you, your heart, lungs, and nervous system will be on vacation?”

– Eknath Easwaran, Original Goodness

That does seem reasonable : ) Here’s to cultivating a little more patience so that we may give our hearts, lungs, and nervous systems a vacation every day 🙏

3. Movement

Physical activity moves your body.

A breath practice moves your spirit.

And reading timeless wisdom moves your soul.

They all need movement to stay energized and robust.

4. My Teacher is the Best

“One Zen student said, ‘My teacher is the best. He can go days without eating.’

The second said, ‘My teacher has so much self-control, he can go days without sleeping.’

The third said, ‘My teacher is so wise that he eats when he’s hungry and sleeps when he’s tired.’”

1 Quote

“When we begin to take up breathing practices, we temporarily make an involuntary, life-sustaining function voluntary, and in that can make dramatic shifts to our state of mind and the state of our nervous system.””
— Eddie Stern

1 Answer

Category: The Diaphragm

Answer: To facilitate communication of vital information, the diaphragm has three major ones of these.

…

(Cue the Jeopardy! music.)

…

Question: What are three major openings?

In good breath,

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

P.S. worrying works!

Nurture Your True Self

“Sometimes you have to play a long time to be able to play like yourself.”

– Miles Davis

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

P.S. Along with the pay-what-you-can option, I also just added a 2-day pass to make it more accessible 🙏

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

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.