What an Ancient Philosopher Can Teach Us About Breathing

I am clearly a big fan of theory. I love to read and learn how things work (especially breathing). And since you are reading this, I am guessing you do too.

Something I constantly struggle with is the balance between theory and practice. I get joy from reading, but everything I learn would be useless if I did not practice it.

Which begs the question: What is more important, theory or practice? Where do you draw the line between theorizing and practicing? Let’s go back a couple thousand years and see what a philosopher named Musonius Rufus can teach us (my bold for emphasis):

“Theory which teaches how one must act assists action and logically precedes the practice, for it is not possible for something good to be accomplished unless it is accomplished in accordance with theory. But as a matter of fact, practice is more important than theory because it more effectively leads humans to actions than theory does.”

So we need theory to guide our practice. We need sound principles and a foundation based on science. But practice requires action, and action is where we get results.

It’s easy to read a paper and tell you that slow breathing will do this or that. But what’s more important is that you practice and see for yourself. Theory is good, but practice is better.

Let’s use Musonius’ wisdom for inspiration this week. Not just with breathing, but with anything you learn. Use the theory to guide your practice, but focus on the practice.

“Likewise, the man who wants to be good must not only learn the lessons which pertain to virtue but train himself to follow them eagerly and rigorously.”

In good breath,
Nick

P.S. This idea was copied from another one of Brian Johnson’s +1’s. He is one of my favorite teachers. His wisdom helped get me through graduate school and boosted me into my career as a research meteorologist. He is a living embodiment of everything he teaches.

P.P.S. If you don’t know where to start with your breathing practice, I have a “Get Started” page that might help. Or even easier, just spend 5 minutes each morning breathing at 6 breaths/minute. Try it for 5 days and see how you feel.

Nasal Nitric Oxide is My New Favorite Gas

The nose warms and humidifies incoming air. We’ve heard that a lot.

However, when you dig into the scientific literature, you learn that nitric oxide (NO) might outweigh all other aspects of nasal breathing. It’s actually hard to overstate the benefits of nasal NO.

Which brings us to this week’s paper:

Nasal Nitric Oxide in Man

- Published in Thorax in 1999 (Read Full Summary Here)

This was a great overview of the many functions of nasal NO. Here are a few of my favorites. Check out the full summary for more.

The general consensus is that NO is continuously released in the paranasal sinuses. Because of this continuous release, a lower flow rate will result in higher concentrations. This could be yet another benefit of slow breathing: Increased nitric oxide delivery to the lungs.

Another amazing benefit of nasal NO is that it increases arterial oxygenation. For example, one study showed that nasal breathing increased tissue oxygenation 10% more than mouth breathing.

Finally, and this was my favorite part, a study showed that breathing humidified air through the mouth did not increase oxygenation; however, breathing supplemental NO through the mouth increased oxygenation similar to what is seen in nose breathing.

Although the warming and moistening effects are important, this suggests that nitric oxide might explain many of the benefits of nasal breathing.

I am continually amazed by everything nitric oxide does in the body.  I think it’s my new favorite gas (never thought I’d have one of those!).

In good breath,
Nick

P.S. Who Needs Gas?.

Breathing and Brushing Your Teeth

I’m pretty obsessive about my breathing practice and I tend to over-analyze every session. “Why did it feel harder today? Was I breathing light enough? I need to increase my CO2 more…” It goes on and on.

Recently, however, I heard something awesome in a “+1” from Brian Johnson. He quoted a great passage from Herbert Benson in The Relaxation Revolution:

“Most of us are concerned to one extent or another with dental hygiene, but we don’t dwell on the tooth-cleaning process. We just work away with that brush every day. Almost no one evaluates the brushing, to say, “That was a good brush!” or, “Too bad—that was a bad brush.” We simply do it!”

I love that. When is the last time you analyzed your tooth brushing skills? Probably never. Yet, we count on it for dental hygiene. We trust that it’s working, whether we brush “good” or not.

In some ways, that’s what we have to do with our breathing practice. (Or any integrative health practice, such as meditation, yoga, or physical exercise.)

We can’t spend too much time worrying if we did it exactly right. Instead, we just have to do it. Every day. And know that it’s working.

Of course, we want to start with the right principles and not jump foolishly into something. But, once we’ve committed, sometimes we just have to trust the process without over-analyzing it.

Here’s to treating our breath/meditation/yoga practice more like brushing our teeth.

In good breath,
Nick

P.S. Here’s another gem from Herbert Benson on the same topic (my bold for emphasis):

“Similarly, if you’re taking a pill your doctor has prescribed for your cholesterol or blood pressure, you probably don’t wonder, “Am I putting this pill in the proper side of my mouth? Am I swallowing it correctly? Is it really going to work?” Again, you just do it—and that should be your approach to mind body treatments.”

Nasal Nitric Oxide: Our Body's Answer to Gravity?

Gravity is pretty awesome. After all, it keeps us here on Earth. And when our bodies are not subject to gravity (say, if you’re an astronaut), some crazy things happen. For example,

• Astronauts lose 25% of their aerobic capacity in 7-14 days (it usually takes 10 years to lose 10% here on Earth)

• Bone density can decrease as fast as 5% a month (it’s usually about 1% a year on Earth)

Thus, our bodies are clearly meant to be under the influence of gravity. However, as we became upright mammals walking on two feet, gravity could have posed an issue.

Blood flow in our lungs is influenced by several factors, but one of the largest is gravity. Gravity acts to focus blood toward the base of the lungs.

Interestingly, in humans and other primates, the nasal airways produce a considerable amount of nitric oxide (NO). As we’ve learned before, NO is a potent vasodilator that is critical for whole-body oxygenation.

Maybe the NO produced in the nasal airways is an adaptation to walking upright and helps counter gravity’s effects on blood flow? That was the hypothesis of the study I’m sharing this week.

Nasal Nitric Oxide: Nature’s Answer to Gravity?

(Read Full Summary Here)

This research found that when participants breathed through their noses, blood flow in the lungs became more uniform and gas exchange was increased. Breathing through the mouth did not have these effects.

However, if subjects breathed through their mouths but were given supplemental NO, the blood flow in their lungs looked similar to nasal breathing.

This suggests that NO is responsible for making blood flow more uniform in the lungs.

The authors hypothesize that nasal NO might be an evolutionary adaptation to counter the effects of gravity on lung blood flow, allowing greater and more efficient gas exchange to occur.

We often praise nasal breathing for its warming and humidifying effects. But the more I learn, the more convinced I am that nitric oxide is the real hero.

In good breath,
Nick

P.S. Happy New Years Dance!

Breathing as an Integrated Approach to Health and Well-Being

I recently hit a plateau with breathing. I had been practicing my principles and reading everything I could find. I was doing everything “right.” However, my breath holds and CO2 tolerance had become stagnant. I felt good, but I had just stopped progressing. I thought, “this must be where I’m supposed to be.”

Then something awesome happened. And it had nothing to do with breathing.

I started adding a couple hours between dinner and bedtime. Eat dinner at 5:30 or 6:00 PM, then go to bed around 8:00 PM. Almost overnight my CO2 tolerance increased by ~20 seconds. My old “normal” seemed crazy. It wasn’t normal at all.

I share this story because I had a minor epiphany: everything is integrated. Obviously, that phrase seems pretty obvious. But, this experience gave it a whole new meaning for me.

I was so focused on using “breathing” to improve my breathing that I did not even consider other aspects of my life. But that’s exactly where I needed to look.

I do believe breathing is the foundation of good health. However, to achieve optimal results, it needs to be integrated with other aspects of our health, including things like nutrition, exercise, sleep, and work.

If you’re ignoring any of these, ask yourself how breathing might help out. On the flip side, if you’re ignoring breathing, consider how it might support you in achieving all of your other health-related goals.

You might also ask yourself if anything you think is “normal” right now might not be normal at all?

In good breath,
Nick

P.S. Sleep?

Heart Rate Variability, Stress Response, and PTSD

In post-traumatic stress disorder (PTSD), physiological arousal is increased when a person is reminded of their traumatic experience.  This is somewhat unsurprising. 

An over activated sympathetic nervous system almost certainly plays a role in this. However, under activation of the parasympathetic nervous system, or “low vagal tone,” might be equally important. 

The goal of the paper I’m sharing this week was to examine these two components and determine which might be responsible for the enhanced stress response in PTSD.

As with most things, the answer is likely “they both matter.” But here is what they found.

Low Heart Rate Variability Linked to Enhanced Stress Response

(Read the Full Summary Here)

They measured high-frequency heart rate variability (HRV) as a marker of parasympathetic tone. Then, the participants were read a trauma script and their physiological response was recorded.

Results showed that patients with a higher baseline HRV did not experience as much stress.  The subjects with lower HRV showed a higher heart rate peak, followed by a slower deceleration of heart rate.  That is, they showed an elevated stress response.

The patients with lower baseline HRV also had longer half-recovery times, meaning that their stress response was not only elevated, but also prolonged. 

These findings suggest that low parasympathetic tone, rather than just increased sympathetic activity, might help explain the increased physiological stress response in PTSD.

Two Takeaways

1. HRV measurements might provide insight into the severity of a person’s PTSD and predict how well they respond to stress.

2. Slow breathing is one of the easiest ways to improve HRV, both immediately and long term.

If HRV predicts the stress response, and HRV can be increased via breathing exercises, it is conceivable that breathing practices could improve stress resiliency in PTSD.  (In fact, a 2013 study found that a yoga breathing program significantly improves PTSD symptoms in Australian Vietnam veterans.)

Finally (and importantly), these takeaways might be applicable to conditions other than PTSD, such as anxiety disorder, cardiovascular disease, and diabetes.

In good breath,
Nick

Only Breathing Principles Endure

The first time I heard that quote, I thought of Wim Hof. Although Wim’s charisma is what sets his method apart from others, the principles he teaches are timeless.

For example, in the classic book Science of Breath, the following advice is given to avoid catching a cold:

When chilled, breathe vigorously for a few minutes, and you will feel a glow all over your body. [1]

How about the Oxygen Advantage? Well, that originated with the Buteyko Method. And long before Buteyko, yogis were training themselves to “bottle up” as much CO2 as possible (my bold).

He had learned much about the basics of the transparent gas in medical school and quickly realized that yogic rituals worked to bottle it [CO2] up inside the body. The main technique of manipulation was pranayama… [2]

It is often said that history repeats itself. Breathing techniques are no exception. People relearn the same principles and add their own unique take on it. But the the principles remain.

That’s why for health and wellness, I focus on principles, not techniques. And from thousands of years of practice, and hundreds of years of research, the key principles are:

1. Breathe Through Your Nose (24/7) - Unless you’re an elite athlete, you should be breathing through your nose all the time. This is especially true during sleep.

2. Breathe Slowly - Almost every technique (and scientific study) has focused on breathing slowly, usually in the range of 4-6 breaths/min. Use any method you’d like to achieve this rate (equal inhale/exhale, extended exhale, box breathing, etc.).

3. Hold Your Breath - Breath holds have amazing benefits, doing everything from improving immune function to increasing blood flow to the brain.

I’ve jumped on almost every breathing bandwagon there is. And every time, I discover that there is no “cure all.” There are only principles. And when they are practiced with patience, persistence, and diligence, the true magic begins.

In good breath,
Nick

[1] Science of Breath

[2] The Science of Yoga

Our Breathing is Shallow and Irregular for 1/3 of Our Lives

Two weeks ago, we discussed some surprising aspects of breathing during sleep.
Quick recap:

• Breathing volume is significantly reduced (by 8-16%)

• O2 drops and CO2 increases significantly

• Breathing rate remains the same, or even increases

I often work backwards, reading one paper, then getting super excited and reading the papers it referenced. The study I’m sharing this is part of my trip down the rabbit hole of breathing during sleep.

Respiration During Sleep in Normal Man

(Click Here to Read the Full Summary)

Healthy participants were studied during sleep between the hours of 10 PM and 7 AM. None of the subjects reported sleep problems or sleep-disordered breathing (not that they would know, I guess).

They found that during non-REM sleep, breathing volume reduced between 6% and 8% from awake values. During REM sleep, breathing volume decreased by as much as 16%. Interestingly, most of these subjects had a faster breathing rate during sleep. This suggests that their breathing was shallower and lighter during sleep than while awake.

Their breathing patterns were also irregular, especially during REM sleep. (Some participants had somewhat regular breathing during non-REM sleep, but they all had unstable breathing during REM). This reduced and irregular breathing led to an estimated 39% decrease in gas exchange in the lungs, which then led to relative hypoxia (low O2) and hypercapnia (high CO2).

And the most interesting part? These findings are considered normal. These somewhat counterintuitive breathing patterns are what our bodies are meant to do during sleep.

Personally, I find it fascinating that during our body’s most restorative process (and when we have no control), our breathing is significantly reduced. If we naturally breathe less and increase CO2 during sleep, there is clearly something to it.

I’m not quite sure what to make of our shallow breathing during sleep. It might be that, because we’re lying down, we don’t need to bring air as deep into our lungs to match blood flow. In any case, it appears to be related to breathing less.

If we breathe less during sleep, and sleep is so important for health, maybe we should try it during the day sometimes too?

In good breath,
Nick

Yoga breathing significantly reduces PTSD in veterans

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For those of you who celebrate, I hope you had a Happy Thanksgiving!

I ate enough to almost start mouth breathing…

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Before we get into this week’s research, I don’t want you to get the impression that breathing will cure PTSD. This study examined using breathing as complementary therapy, one that could be integrated as part of a complete treatment plan for PTSD. And they found encouraging results.

(Read the Full Summary of the Study Here)

The researchers studied 25 male Vietnam veterans from Australia. They were guided through a 5-day yoga program that consisted of breathing, mobility, asanas, and group therapy. Thus, there were several components to the study beyond breathing.

After the extensive 5-day training, the participants went once a week for 1 month, then once a month for 5 more months. In between sessions, they were encouraged to practice yoga breathing for 30 minutes every day. The study lasted a total of 6 months.

The researchers examined how the program affected the patients’ CAPS (Clinician Administered PTSD Scale) score, a 30-question interview that assesses PTSD severity. Scores range from 0 to 88, with higher values indicating more severe PTSD symptoms.

The average CAPS score at the beginning of the study was 56.3.  At week 6, the average score had significantly fallen to 42.1.  Finally, at the end of the 6 months, the average score had dropped to 26.2.

That’s pretty amazing. And this was with no changes to the participants medication.

Because yoga breathing is simple and has essentially no negative side effects, it could potentially be incorporated into the military health care system and be a valuable complementary therapy for PTSD.

Until that happens, let’s hope more scientific studies are conducted to assess the effectiveness of breathing programs for PTSD and to provide practical guidelines for using it as a complementary therapy.

In good breath,
Nick

P.S. HHPF is a nonprofit organization making major scientific advances with breathing therapies for stress in our military and first responder populations.

Our somewhat surprising breathing patterns during sleep

We spend 1/3 of our life sleeping. And sleep is arguably one of the most important aspects of good health. Therefore, I expected that during sleep, breathing would be slow, deep, and rhythmic (i.e., “perfect”).

However, a review published in 1984 in Clinical Science showed that breathing rate is actually highly variable during sleep. In fact, breathing rates often increase and become irregular and shallow, especially during rapid eye movement (REM) sleep.

Although breathing rate might increase, the overall breathing volume is reduced, dropping as much as 16% from waking values.

This drop in volume is accompanied by relative hypoxia (low O2) and hypercapnia (high CO2). We discuss improving CO2 tolerance quite often. During sleep, your CO2 tolerance increases by as much as 66%.

What do these findings mean from a practical perspective?

Well, sleep is clearly a time when breathing should reduce and CO2 should increase. Therefore, if you are sleeping with your mouth open, you are likely overbreathing and not reaching the physiological states your body was meant to reach during sleep.

Luckily, this is an easy fix. Simply taping your mouth at night will restore nasal breathing and will provide the first step in reducing breathing volumes to their natural levels during sleep.

If you are not already, give it a shot. This one small change has had the greatest positive impact on my health and energy. It might do the same for you.

In good breath,
Nick

Breathing Actually Reduces Oxygen (by 97%)

You’ve probably heard some variation of this by now: You can go weeks without eating, days without water, but only minutes with breathing.

But, have you stopped to think about what that really means?

I think we’d all agree that what we drink affects more than just hydration. (For example, weight loss and exercise performance.)

The same goes for eating. You would likely agree that what you eat is important to many aspects of health. For example, sleep and energy levels can be directly impacted by food.

However, when it comes to breathing, this is often overlooked. Most people think breathing is just about getting oxygen. But what if breathing actually limits oxygen?

Breathing: Is it Really About Oxygen?

Almost all “breathing techniques” are centered on oxygen. This makes sense. Oxygen is, after all, our #1 source of energy.

But what happens if we shift our perspective and look at breathing and circulation differently?

In the atmosphere, oxygen exerts a pressure of ~160 mmHg. In our cells, it exerts a pressure of ~5 mm Hg. From the time we inhale to the time the air reaches our cells, the oxygen pressure is reduced by 97%.

Therefore, our intricate oxygen transport system can be viewed as a way to limit the amount of oxygen getting to our cells. [1] Meaning, you can’t breathe more and “super-oxygenate” your body.

(Actually, breathing less is the only way to increase oxygen to your cells. But that only corrects under-oxygenation, it does not “super-oxygenate”.)

Breathing Goes Beyond Oxygen

I don’t think we’ll ever understand all of the functions of breathing. But, just like eating and drinking, breathing has impacts far beyond the obvious. Here are a few other reasons we breathe:

• Circulate nitric oxide

• Improve sleep

• Improve cardiovascular health

• Improve autonomic balance

• Improve digestion

• Increase energy levels (well, this is related to O2)

• Synchronize brainwave oscillations

• Improve cognitive function

• Improve emotional control

• Reduce stress and anxiety (or create it, depending on how you breathe)

That’s A Long List

And it should probably be longer.

But here’s the point: Breathing is Fundamental. It’s more important than what you eat, what you drink, or even how you sleep.

But you can’t just ignore these things either. In fact, I believe breathing should support you in your quest to optimize them. Health and well-being are not about any one thing. But, you have to start somewhere. So why not with your body’s most important function?

In good breath,
Nick

[1] This idea came from the great book “Oxygen” by Nick Lane. If you’re a super nerd, I highly recommend it.

Nasal breathing synchronizes brain wave activity and improves cognitive function

Last week, we discussed century-old ideas about nasal breathing and mental function. I said that current science is beginning to catch up. Here’s how.

Modern Science Supports 100 Year-Old Observations

A study published in 2016 in The Journal of Neuroscience showed that nasal breathing is intimately connected to brainwave oscillations, emotional recognition, and memory retrieval.

Intracranial EEG measurements showed that nasal breathing synchronizes brainwave oscillations in the olfactory bulb, the hippocampus, and the amygdala. When breathing was switched to the mouth, this coherence disappeared.

In a follow-on experiment, they showed participants pictures of faces expressing fear or surprise. They had to pick which one it was as fast as they could.

Not only did the nasal breathers outperform the mouth breathers, but they also found that responses were quickest during inhalation versus exhalation. The participants also had more accurate memory retrieval during nasal inhalation.

Taken together, their results indicate that nasal breathing acts to organize brainwave oscillations and improve cognitive functioning.

These results also help explain Guye’s theory about nasal breathing and mental function. That is, they support the quote “Shut your mouth and save your brain.”

Breathing is More Than Just Gases

These results imply that breathing is about more than just about gases. Breathing acts to synchronize brain activity and enhance cognitive function…but only when performed through the nose.

In good breath,
Nick

100 years of nasal breathing and mental function

Happy Sunday! I hope you all enjoyed the extra hour of sleep as much as I did.

Last week, we learned that the nose might provide the link between slow breathing and improved emotional outcomes. Before we explore the modern science behind that idea, let’s go back a century and see what we can learn.

An odd sounding word

Over 100 years ago (1889 to be exact), an author named Guye coined the term “aprosexia.” Although it doesn’t exactly roll off the tongue, it’s pretty great:

• Aprosexia
  : The inability to focus your attention due to nasal obstructions.

Guye argued that headaches and the inability to perform difficult mental functions are both caused by mouth breathing. He even suggested that medical practitioners ensure that breathing was not “habitually or temporarily suspended by breathing through the mouth.” (That advice holds true today.)

Guye put particular emphasis on children feeling “over-pressured” in school. He believed that kids would not feel overwhelmed if they had normal nasal respiration. Finally, he concluded with the quote above.

Old becomes new

There is often hidden wisdom rooted in old observations. And the science is catching up. A new study of the brain suggests that nasal breathing is intimately connected to emotional control. We’ll explore that research next week.

Until then, let’s focus on breathing through our nose 24/7, especially during sleep. Because, as we have learned, that motto was updated in 1983 to reflect the importance of nasal breathing during rest:

While asleep, shut your mouth to save your brain.

In good breath,
Nick

How slow breathing improves emotional well-being (hint: it might be in your nose)

Hi everyone,

I hope you’re having a great weekend.

Let’s continue on our theme of slow breathing and enhanced well-being. If you missed/forgot last week’s post, check it out here.

The paper I’m sharing this week might win best title award (well, at least the part before the colon):

How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing

(Click Here to read full summary)

That’s pretty awesome for a peer-reviewed journal article.

This paper examined a wide range of studies to understand how physiological changes associated with slow breathing correlated with improved emotional outcomes.

Here are the common results they found throughout the literature:

• Slow breathing increases heart rate variability

• Slow breathing increases respiratory sinus arrhythmia

• Slow breathing increases alpha brain wave activity

These benefits were correlated with improvements in stress, anxiety, depression, and well-being.

Thus, breathing changes your physiology, and your physiology changes your emotions.

And to me, that wasn’t the best part. This was.

The authors hypothesize that the nose provides the link between slow breathing, brain and autonomic functioning, and positive emotional outcomes. It’s not just slow breathing, it’s nose breathing. Breathing slowly through the mouth would not improve stress and anxiety.

From a practical perspective, all of the studies used breathing rates of 3-6 breaths/min. With practice, we can use an app (such as Breathing Zone) to achieve these slow rates.

However, let’s not rely purely on the science. Try practicing slow breathing at 6 breaths/min for 5 min/day to see the results for yourself. They might turn out to be the most important 5 minutes of your day.

In good breath,
Nick

P.S. Lean into stress.

Breathe profoundly to reduce stress and anxiety

Hi all,

Last week we learned some devastating statistics. (Do you remember that 1 in 3 adolescents meets the criteria for anxiety?)

The study I’m sharing this week shows you how to breathe (hint: deeply) to reduce anxiety.

The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety
(Click here to read on website)

First, a quick rant. “Deep” breathing is not “big” breathing. Often, when someone says “take a deep breath,” we automatically take a big breath.

But, a deep breath simply brings air into the lower lungs (“right before the bottom”) where the largest concentration of blood is due to gravity. It doesn’t have to be (and usually shouldn’t be) big. Maybe we should call in “Profound Breathing”?

OK, rant complete.

In this study, patients with mild-to-moderate anxiety were given instructions on diaphragmatic breathing. They were told to take 10 diaphragmatic breaths, twice daily, which doesn’t sound like too much to ask. They performed this over an 8 week period.

The results showed that diaphragmatic breathing significantly reduced anxiety when assessed on the Beck Anxiety Inventory (BAI) scale. Their average scores dropped from ~19 down to ~5 (lower is better).

The participants also improved physiological indicators of stress, including reducing their heart rate, breathing rate, and skin conductance.

Like I said last week, this isn’t woo-woo pseudoscience. Correct breathing changes your physiology to reduce stress and anxiety.

And the best part is that you can use deep breathing anytime you (or your clients or friends) feel stressed. And you can know that you are changing your physiology to promote relaxation.

In good breath,
Nick

P.S. Did you check out HHPF last week?

How to reduce anxiety and prevent disease

“Anxiety is often excitement and anticipation without the breath.”
- Michael Port

Hi all,

It seems like everywhere we look stress and anxiety are on the rise.

For example, did you know that 1 in 3 adolescents meet the criteria for anxiety in the United States? Or that 14% of active duty military report anxiety?

Not only are these stats devastating in general, but they also have negative implications for long-term health and well-being.

Let’s look at the numbers:

• Anxiety increases the incidence of cardiovascular disease by 52%.

• Stress-related conditions increase risk of autoimmune disease by 36%.

Thus, anxiety isn’t just bad in the moment, it also subjects you to chronic illness.

This is where breathing can help. Slow, deep breathing improves both subjective (e.g., questionnaires) and physiological (e.g., heart rate variability, parasympathetic activity, brain wave activity) indicators of anxiety, stress, and depression.

That last part is critical.

This isn’t some woo-woo, “just take a deep breath” stuff. Correct breathing changes your physiology to promote relaxation and focus. This reduces anxiety and improves your ability to deal with stress. All of which reduces your risk of disease.

Of course, breathing won’t fix everything. But, with essentially no side effects, it seems like slow breathing should be the first place we turn in the treatment of stress and anxiety.

In good breath,
Nick

P.S. If you haven’t heard of the Health & Human Performance Foundation (HHPF), you should check them out. They are a nonprofit organization conducting scientific research on the effectiveness of breathing for stress and anxiety. Click here to learn more about HHPF.

Staying healthy on vacations and “party weekends”

“You should sit in meditation for twenty minutes every day – unless you’re too busy; then you should sit for an hour.” – Zen Proverb

Hi everyone,

I am a pretty structured person. I go to bed at 8 PM and wake up at 4 AM, even on the weekends. And I am consistent with my breathing routine:

• Principle 1: 15 minutes right after waking*

• Principle 3: ~10 minutes, right after that**

• Principle 2: Tape at night

Although I’m pretty crazy about all this breathing stuff, I try to maintain a decent balance of “normal life” as well.

I recently went to a Bachelor Party weekend and stayed in a house with about 10 other people. My sleep routine was out. But getting in some “breathing” wasn’t.

I didn’t have to look weird or do anything special. I taped up once I got into bed so very few would see. When I woke up, I put my headphones in and did 15 minutes of box breathing (in bed) using the iBreathe app. Finally, I laid there and did 5 static breath holds:

Hold 45 sec after exhale —> Rest 1 min
Hold 45 sec after exhale —> Rest 45 sec
Hold 45 sec after exhale —> Rest 30 sec
Hold 45 sec after exhale —> Rest 15 sec
Hold 45 sec after exhale —> End

The point of all of this is to show you that incorporating breathing exercises into your day is fairly easy, regardless of your situation. And the benefits are many.

Just a few minutes of slow breathing can increase heart rate variability, improve autonomic function, and reduce stress and anxiety.

And a few breath holds can improve immune function, improve insulin sensitivity, and increase O2 carrying capacity.

Breathing is not only one of the easiest self-care practices to perform, but it also provides the greatest return on investment.

While on vacation or during a “party weekend,” it might be easy to ignore our normal self-care routines. But, this is precisely when we need them the most.

In good breath,
Nick

———————————————————————————————————————

* My current Principle 1 practice is 15 minutes of box breathing. After 2 months, I’m up to a 10-10-10-10 box: 10 sec inhale, 10 sec hold, 10 sec exhale, 10 sec hold. (I started at 5-5-5-5)

** My current Principle 3 practice is 3-5 walking breath holds of at least 45 sec each. Then, I perform 2 minutes of Advanced Simulation of Altitude from the Oxygen Advantage®

Increase brain blood flow by 20%

Hi everyone,

Over the last month, we’ve learned several important aspects of intermittent hypoxia (IH). For example, IH increases immune function and the production and storage of nitric oxide.

Although we’ve only scratched the surface on IH, I want to wrap up the discussion (for now) with one of my favorites benefits: Increased brain blood flow.

Intermittent hypoxia increases brain blood flow by 20%

(Published in 2017 in Hypoxia. To read the full summary, Click Here)

The participants in this study inhaled air with 10% oxygen for 6 min to induce hypoxia. Then, they breathed normal room air for 4 min. This cycle was repeated 5 times.

Measurements were recorded during the first and fifth bouts of hypoxia:

They found that intermittent hypoxia increased brain blood flow by 20%(!)

Fractional oxygen extraction in the brain also increased significantly. Pretty remarkable.

How to use these findings in your life

Statistical analysis revealed that major increases in brain blood flow occurred when blood oxygen saturation dropped to ~86%.  We can achieve this (with practice) using breath holds. 

I recommend performing 3-5 breath holds, with a 1-min recovery between each one, approximately 10-30 minutes before a workout, competition, or presentation. The increased brain blood flow will help focus your mind and prepare you for what’s ahead.

In good breath,
Nick

P.S. Breath holds can be dangerous. Take a look at Principle 3 before getting started.

P.P.S. The ~86% finding won’t be universal. Sometimes I barely drop my O2 below 95% and still feel major enhancements in my focus and concentration. In my experience, simply performing a few cycles of mild-to-moderate breath holds is all that is needed to feel the benefits.

The protective effects of intermittent hypoxia

Hi everyone,

Happy (almost) Fall!

A few weeks ago, we learned that intermittent hypoxia increases nitric oxide (NO) production and storage.

The paper I’m sharing this week examines NO’s protective effects during hypoxia.

The protective role of nitric oxide during adaptation to hypoxia

(Read on website)

The experiment gradually adapted mice to a simulated altitude of ~5000 m (>16K ft).

After the acclimation, the mice nearly doubled their NO metabolites. Their NO storage significantly increased as well.

Hypoxia protects against NO-overproduction

They also gave a subset of mice a condition causing excessive NO, which dropped their blood pressure about 36 mm Hg. However, when the mice were acclimated to hypoxia, they only showed a 19 mm Hg drop.

Hypoxia protects against NO-deficiency

Mice given a condition of NO-deficiency (which increases blood pressure) also saw protective effects from hypoxia. Without hypoxia, their blood pressure increased ~80 mm Hg. With adaptation, it only increased ~20 mm Hg.

Overall, these results indicate that adaptation to hypoxia protects against both over- and under-production of NO.

The final sentence from their abstract sums up the benefits nicely:

“The data suggest that NO stores induced by adaptation to hypoxia can either bind excessive NO to protect the organism against NO overproduction or provide a NO reserve to be used in NO deficiency.”

In good breath,
Nick

The benefits of resistance breathing

Hi all,

When I first saw the breathing mask from the Oxygen Advantage, I swore I’d never use it. I thought wearing a mask for breathing was silly. What I love about breathing is its simplicity.

However, because I got the Sports Mask as part of the training a couple weeks ago, I gave it a shot. And now I’m hooked.

What the mask does:

• Adds resistance to your breathing

• Increases carbon dioxide tolerance

• Helps drop oxygen saturation

Your diaphragm is probably one of your most underworked muscles. The added resistance of the mask helps strengthen your diaphragm, leading to more efficient breathing.

The mask is also designed to pool carbon dioxide (CO2). If you’ve been following my work at all, you know the importance of CO2. The mask makes it easy to feel ‘air hunger’ without even trying. This will help build CO2 tolerance over time.

Lastly, because the mask limits air inflow, it also makes it easier to practice intermittent hypoxia. A brisk walk on the highest resistance setting easily drops me into mild hypoxia (SpO2 ~95%).

How I Use The Breathing Mask

I am currently using the breathing mask 2 times a day, for a total of ~10 minutes.

In the morning, I take around 15 big breaths (nasally) on the highest resistance setting as “inspiratory muscle training”. After this, I do a 4-minute workout of squats, push-ups, and plank, with the mask on the lowest resistance setting. This is surprisingly difficult.

At night, I do a series of stretches with the mask on the highest resistance setting.

———

Over the past 3 weeks, I’ve noticed that the exercises with the mask have gotten easier. I’m sure it’s partially a mental adaptation, but I also feel that my breathing is easier and my CO2 tolerance is increasing. (Note: My CO2 Tolerance Test score has increased from ~45 sec to around 67 sec, but I have made other changes, especially to my sleep, which have also helped.)

If you are at all interested in resistance breathing, I recommend you give it a shot. The benefits are real and quickly noticeable. Obviously, I’m a fan of the Oxygen Advantage® Sports Mask, but there are plenty of others out there. Just make sure you get one that supports nasal breathing.

In good breath,
Nick

P.S. The change I made to my sleep was to add 2-2.5 hours after dinner before going to sleep. The author of The Longevity Paradox recommends 4 hours, but that isn’t practical with my schedule. However, adding just 2 hours between dinner and bedtime has substantially improved my sleep and breath hold times. Besides taping, this might be the 2nd easiest change I have made that has substantially improved my overall quality of life.