weekly email

The Joy of Breathwork is _________, and The 3 Best Ways to be Consistent

 
 

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4 Thoughts


1. The Joy of Breathwork is _________

If you’ve read any books on breathwork, or heard any podcasts, or taken any classes, you’ve inevitably heard some incredible stories of healing.

People use different breathing methods to help various health conditions under different settings. They all seem to work, and there’s no one-size-fits-all.

It highlights a simple yet profound truth: The joy of breathwork is breathing.

***

Quote that inspired this thought: “I realized: These were tears of joy, and the joy of movement is moving.” - Kelly McGonigal, PhD, The Joy of Movement

2. The 3 Best Ways to be Consistent with Your Breathing Practice

“A small daily task, if it be really daily, will beat the labours of a spasmodic Hercules.”

– Anthony Trollope

1. Start very tiny. Even if it's 1 breath or 30 seconds. Just pick something so small you can't fail.

2. Do it at the same time every day. Pick a consistent cue (e.g., brushing your teeth, etc.) that will trigger your tiny practice.

3. Celebrate. This is most important. Do something silly that you find rewarding (fist bump, etc.). Celebration releases dopamine, which will trick your brain into looking forward to your practice.

***

P.S. Here’s my celebration: “That’s like me to do another breathing session!”

P.P.S. These concepts come from the excellent book Tiny Habits.

3. Marginal Gains: Why Being Consistent Matters

“It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis. … Meanwhile, improving by 1 percent isn’t particularly notable—sometimes it isn’t even noticeable—but it can be far more meaningful, especially in the long run.”

- James Clear

And there’s why being consistent is so important. Those tiny 1% gains are far more meaningful in the long run than they might at first seem. As my favorite teacher Brian Johnson says, “when you aggregate and compound enough of those tiny little incremental optimizations MAGIC happens.” 🙏

***

Related: Breathing is the Compound Interest of Health and Wellness

Related Quote: “Any practice, whether spiritual, physical, or artistic, only begins to pay off when it is done with regularity and sincerity.” - Eddie Stern, One Simple Thing

4. The Pleiotropic Benefits of Breathing

“Eating well, exercising, getting enough sleep, and managing stress will always be the foundational pillars of health and wellness. One reason for this is that these interventions are what scientists call pleiotropic—they provide a wide range of benefits that aren’t limited to a particular health condition.”

– Chris Kresser

Breathwork is also pleiotropic: it provides wide-ranging benefits, which aren’t limited to one health condition. (That’s also why it often seems like a panacea.)

Combining this idea with Thoughts 2 & 3, we see why breathing is the compound interest of health and wellness: When done consistently, the marginal gains from its wide-ranging, “pleiotropic” benefits aggregate into magic.

Sounds good to me : )

 
 
 
 

1 QUOTE

“The breath is something that is readily available to us simply because we are human beings. We do not need anything else to qualify. How marvelous!”

- The Tibetan Yoga of Breath

 
 
 
 

1 ANSWER

Category: Nasal Breathing

Answer: Nitric oxide, which is one of the most important benefits of nasal breathing, is produced in this region of the upper airways.

…

(Cue the Jeopardy! music.)

…

Question: What are the paranasal sinuses?

In good breath,

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

P.S. Nothing like changing your appearance

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Fast Breathing, Positive Emotions, and the 3 Stages of Wim Hof

 
 

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4 Thoughts


1. Feedforward vs. Feedback: How to Breathe Yourself into Being Happier

“Therefore, it is widely accepted that emotions arise within the brain, which provides feedforward signaling … [But] The emotional and neurological changes that arise during pranayama and meditation illustrate the effects that feedback from the body can have on emotions, the ANS, and neurological activity.”

- How Does the Body Affect the Mind? Role of Cardiorespiratory Coherence in the Spectrum of Emotions

I love this distinction, “feedforward” vs. “feedback.” Feedforward is when an emotion arises in the brain and “feeds” its signal to the rest of the body. Feedback is when your physiological state influences your feelings.

This paper hypothesizes that the feedbacks from slow breathing, namely the ones on the nervous system and brain, can elicit positive emotions.

That is, you might be able to breathe yourself into being happier.

I know I feel most joyful and optimistic after my morning breathing practice. It feels like magic, but I guess it’s just physiological feedback at its finest : )

***

Related Quote: “It's rarely a mysterious technique that drives us to the top, but rather a profound mastery of what may well be a basic skill set.” - Josh Waitzkin, The Art of Learning

2. Breathe Fast, but don’t Hyperventilate

You can breathe fast while staying present and in control. But when you chronically hyperventilate, it’s unmindful and unchecked.

When you’re breathing fast with control, it can be therapeutic. But chronic, unrestricted hyperventilation is illness in disguise.

So breathe fast, but don’t hyperventilate.

***

P.S. Of course, physiologically, fast breathing is hyperventilation, but the key distinction here is control. And I gotta be a little provocative now and then 😂.

P.P.S. This thought was inspired by James Clear’s recent idea on moving fast vs. rushing. It’s an excellent analogy for breathing.

3. The Three Stages of Wim Hof, in Chronological Order

  1. You love his charisma, and you think he’s a genius.

  2. You realize he’s crazy and that his method makes no sense.

  3. You love his charisma, and you think he’s a genius.

***

Related: 20 One-Sentence (& light-hearted) Thoughts on the Wim Hof Method

4. Breathing Haiku

“Haiku is about delivering powerful imagery in the fewest of words (usually between 11 and 17 syllables). Similarly, limiting breaths as you've mentioned leads to a more powerful, healthy life. It seems indeed, that the oft used adage in design "less is more" rings true here as well.”

- Benjamin C., 411 Reader

Absolutely beautiful.

I could go on and on about how perfect this analogy is. But instead, how about we fully express our poetic selves through a little breathing haiku, today.

 
 
 
 

1 QUOTE

“Or, more accurately, breathing should be returned to what was natural before we got stressed out by years of running around a hectic world and internalizing bad habits.”

- Josh Waitzkin, describing his Tai Chi instructor’s thoughts on breathing, The Art of Learning

 
 
 
 

1 ANSWER

Category: Vagus Nerve and Feedback

Answer: Approximately this percent of vagal nerve fibers are afferent, meaning they send information from the body back to the brain (aka feedback or bottom-up messaging).

…

(Cue the Jeopardy! music.)

…

Question: What is 80%?

In good breath,

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

P.S. 99% of socializing as an adult

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How Breathing Helps You Get and Stay Frustrated (and why it’s a good thing)

 
 

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4 Thoughts


1. Why You Need to be Frustrated, and How Breathing Can Help

“Long-haul creativity, Robinson believes, requires a low-level, near-constant sense of frustration. … It’s a constant, itchy dissatisfaction, a deep sense of what-if, and can-I-make-it-better, and the like.”

- Steven Kotler, The Art of Impossible

A consistent breathing practice will improve your mental clarity and overall health. But it will also frustrate the hell out of you.

It’s so simple; why isn’t this taught everywhere? Wait, it’s free, and it literally helps everything?

Then, of course, your improved mental clarity will seep into everything you do, and you will get more frustrated with the world, in general. (Not that I’m speaking from personal experience or anything 😂)

But now we see it’s a good thing. We need a little frustration, a slight sense of dissatisfaction, a knowing that things could be better. It helps us sustain the creativity needed to deliver what the world needs.

And a regular breathing practice is the easiest way to get that itchy dissatisfaction.

So, please, go get a little more frustrated, and a little more creative, today : )

***

P.S. Kotler shares nine different ways for achieving long-haul creativity in the book. This was #5, but its unexpected nature made it stand out the most.

2. A Few Stand-Out Passages on the Importance of the Ancient Nose

“As a general note, the teachings on wind energy training and Yantra yoga emphasize breathing through the nostrils during the entire practice session. Unless we are given specific, personal instruction by a master on how and when to breathe through the mouth, we should always breathe through the nose.”

- The Tibetan Yoga of Breath

“The nose is the heavenly door (while) the mouth is the earthly window. Therefore, inhale through your nose and use your mouth to exhale. Never do otherwise for breath would be in danger and illness would set in.”

- The Primordial Breath, Volume I

"Ancient Egyptian cultures also recognized the importance of the breath, the evidence of which we see today in the many ancient statues that had their noses broken off but otherwise were left untouched. This defacement was no accident, but a deliberate act by conquering groups to take the life, in this case the breath of life, away from these icons."

- Michael J. Stephen, MD, Breath Taking

3. Walking After a Meal: The Simplest Habit for Stable Blood Sugar

“The most important takeaway is simple: Whenever possible, move your body after eating. Doing this helps mobilize post-meal glucose to fuel physical activity and curb the spike you might experience if you were inactive.”

- Levels, Walking after a meal: the simplest habit for stable blood sugar

The folks at Levels put out some of the best blogs; they’re well-written and packed with practical information.

This one was so good it almost made me want to switch my post-meal breathing session for a walk. Who knows, maybe I’ll become The Walking Diabetic : )

Enjoy!

***

Related: Diaphragmatic Breathing Reduces Postprandial Oxidative Stress

4. A Little Bit of Tape goes a Long Way

“I guess it goes to show that a little bit of tape can go a long way.”

- 411 Reader

When you tape your mouth at night, you reap the benefits of nasal breathing for 7+ hours a night. This includes things like better oxygenation, optimal breathing volume, harnessing nitric oxide, and brainwave synchronization.

Ultimately, this leads to deeper and more restorative sleep.

And if you’re a diabetic, your improved sleep might lead to noticeably better insulin sensitivity, which happened for this reader.

“I guess it goes to show that a little bit of tape can go a long way.” Perfectly said. 🙏

 
 
 
 

1 QUOTE

“The air, we might say, is the soul of the visible landscape, the secret realm from which all things draw their nourishment.”

- David Abram, The Spell of the Sensuous

P.S. Thanks to 411 reader Davis for sharing this book, and specifically the chapter on breathing, with me. So much goodness to explore. 🙏

 
 
 
 

1 Answer

Category: Brainwaves and Creativity

Answer: These brainwaves, which are between 8 and 12 Hz, are most associated with creative thinking.

…

(Cue the Jeopardy! music.)

…

Question: What are alpha brainwaves?

In good breath,

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

P.S. Slipping the bouncer a $20

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

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

 
 

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

 
 
 
 

4 Thoughts


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

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

- Steven Kotler, The Art of Impossible

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

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

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

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

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

***

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

2. Breathing To Live A Fuller Life

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

- Larry Rosenberg, Breath by Breath

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

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

***

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

3. Why We Sigh

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

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

Why We Sigh

As if sustaining life wasn’t enough : )

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

Enjoy!

***

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

4. The Easiest Way to Immediately Improve Your Breathing

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

- The Primordial Breath, Volume 1

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

 
 
 
 

1 QUOTE

“The soul lives there in the silent breath.”

- Rumi

 
 
 
 

1 Answer

Category: Amygdala Etymology

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

…

(Cue the Jeopardy! music.)

…

Question: What is almond?

In good breath,

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

P.S. take it from here good luck

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How Breathing Compounds, 2000+ Years, and a Remarkable Fact of Existence

 
 

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A Breathing Gift This Week

Have you read the Holstee Manifesto? It’s amazing. This is my adaptation, The Breathing Manifesto. (I literally just copied their format. I’m not that creative, lol). Print it, hang it, and enjoy it!

 

Alright, on to this week’s 411…

 
 
 
 

4 Thoughts


1. The Body is Complex, So We Should Listen To It

(Read Time: 32 seconds)

“Our bodies are complex interconnected systems of biological processes that interact differently under the influence of the unique genetic coding and environmental factors that we each experience.”

- Dr. Ellen Langer, Counterclockwise

That passage gets a “Wow!” 🤯x 100

So if anyone ever tells you one breathing method is best, or one diet, or one anything related to your health, remember this message from Harvard professor Ellen Langer. Our bodies are insanely complex. There’s no way of knowing what’s best for you without trying it and listening to your own body.

***

Related Quote: “What we mean is, in the field of peak performance, too often, someone figures out what works for them and then assumes it will work for others. It rarely does. More often, it backfires.” - Steven Kotler, The Art of Impossible

2. Will This Be Laughed at in 2000+ Years?

(Read Time: 43 seconds)

“I delved into the medical research … I was amazed by how the yogis of India and Tibet, prior to the invention of modern technology or research instruments, gained a thorough knowledge of the effect of the breath, proper and improper, on our physical, emotional, and spiritual health.”

- The Tibetan Yoga of Breath

Building off the previous thought, here’s a perfect example of the power of listening to the body. Without science, ancient yogis discovered the healing power of the breath, which modern science is only now starting to “validate.”

Of course, you know I’m obsessed with reading science papers : ) But in 2000+ years, do we really think any of them will still be meaningful? Or will they be laughed at? Probably the latter.

But results based on human experience, like those discovered by yogis millennia ago, are timeless.

***

P.S. This thought, and thought #1, are exactly why I’m obsessed with breathing : ) We can read the science, immediately apply it, and discard what doesn’t work for us.

3. How to Practice Mindfulness While You Walk

(Read Time: 31 seconds)

“Through breathwalking, I can access the same state of calm as people doing yoga and meditation but on my own terms” - James Nicolai, MD

- From Weight Watchers: How to Practice Mindfulness While you Walk

Yes, that’s right, Weight Watchers 🤦 Every single conscious and unconscious bias I have went into high gear when I saw it.

But this is the most succinct yet comprehensive article on breathwalking I’ve come across. It’s well worth the 3 min it’ll take you to read it. Enjoy!

4. Why Breathing is the Compound Interest of Health and Wellness

(Read Time: 37 seconds)

An obvious (yet overlooked) aspect of breathing is that we’re always doing it.  This presents the opportunity for infinite compounding gains over time.

Compounding requires two ingredients, time and consistency, which are built into breathing. Other health interventions, such as new diets, also compound. But they are usually more sporadic, limiting their chances of endless growth. 

But breathing is always there. It just takes tiny shifts, such as breathing only through our noses, for the compound interest to start accruing.

So here’s to watching our tiny 1% breathing investments compound into ridiculous growth over time.

***

Related: Smiling and the Warren Buffets of Breathing

Related Quote: “Peak performance works like compound interest.  A little bit today, a little bit tomorrow, do this for weeks and months and years and the result won't just be a life that exceeds your expectations, it'll be one that exceeds your imagination.” - Steven Kotler, The Art of Impossible

 
 
 
 

1 Quote

“One of the most remarkable facts of existence is under our noses all of the time.”

- Rick Hanson, Ph.D., Neurodharma

 
 
 
 

1 Answer

Category: The Complex Human Body

Answer: According to recent estimates, the human body has approximately this many cells.

…

(Cue the Jeopardy! music.)

…

Question: What is 30-40 trillion?

In good breath,

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

P.S. One last look

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Ujjayi isn’t Ocean, Well-Being, and Why You Should Teach “Brooklyn” Yoga

 
 

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This week, you’re going to learn:

  • That Ujjayi and Ocean breathing are different,

  • How to breathe for inflammation, and

  • A story I listened and laughed at more times than I’m proud to admit…

I hope you enjoy it!

 
 
 
 

4 Thoughts


1. Ujjayi vs. Ocean Breathing (turns out they’re different)

“Ujjayi pranayama, which is performed by lightly tightening the glottis and breathing with a whispering sound and then exhaling out of either the left or right nostril, stimulates the vagus through massaging the larynx and downregulating the sympathetic nervous system. … Ocean breath is sometimes used synonymously with ujjayi, but the two are separate practices.”

- Eddie Stern, One Simple Thing

I thought Ujjayi and Ocean breathing were the same thing. So, I found this passage fascinating (especially that Ujjayi uses an exhale through one nostril). I messaged Eddie about it, and he kindly responded with even more value.

He added that, for Ocean breathing, “the sound is made not so much by the tightening of the glottis, but by creating a continuum of pressure from the high nasal cavity, through the throat, into the thorax.”

That means there are two key differences between Ujjayi and Ocean breathing:

  • Ujjayi: sound comes from the glottis, and the exhale is through only one nostril.

  • Ocean: sound comes from the nose to thorax, and the exhale is through both nostrils.

My favorite part about breathing is continuously learning that I have so much more to learn : ) Thanks, Eddie!

***

Related: Hatha Yoga Pradipika (#51-53)

Related: My Conversation with Eddie on All Things Breathing

Related Quote: “The surest way to prevent yourself from learning a topic is to believe you already know it.” - James Clear

2. Slow Breathing for Oxidative Stress and Inflammation

Diabetes and its associated blood sugar fluctuations lead to chronic oxidative stress and inflammation. What can slow deep breathing do?

  • JACM (2011): “Diaphragmatic breathing, likely through the activation of the parasympathetic nervous system…reduces reactive oxygen species production.”

  • Nature (2017): “…our results lead to the hypothesis that slow breathing may exert some antioxidant effect, possibly via parasympathetic stimulation.”

  • PLOS One (2013): “RR [relaxation response] practice…reduced expression of genes linked to inflammatory response and stress-related pathways.”

Taken together, these results suggest that slow breathing could be a simple and effective way to reduce oxidative stress and inflammation in diabetes. 

But you don’t need diabetes to benefit. These two complications are present in many acute and chronic conditions, so the above results will help everyone.

3. “Why Your Breath is Connected to Your Well-Being”

“As deep breaths slow your heart rate, for example, your vagus nerve recognizes the cues of safety and sends that information to parts of the body so they can turn off their defenses, such as those that arise from a sense of anxiety or threat.”

- Why Your Breath is Connected to Your Well-Being

This is an awesome little article on breathing and well-being, focusing mainly on the vagus nerve.

You will learn how vagal tone is connected with social situations, how compassion can increase respiratory sinus arrhythmia (a marker of vagal activity), and 4 simple ways to calm your whole body.

I hope you enjoy it as much as I did.

4. Why You Should Start Teaching “Brooklyn” Yoga

“One new meditator kept coming to interviews with a chronic lament: ‘The breath is so boring!’

Finally, I asked him if he'd ever heard of Brooklyn yoga? He said no. I told him to close his mouth tight and close off both nostrils with his fingers. We sat that way for some time until finally he let go of his nose and gasped for air.

‘Was that breath boring?’, I said.”

- Larry Rosenberg, Breath by Breath

I must have listened to this story about 10 times in a row and laughed more with each one. It brilliantly captures the importance of breathing—no science or technical jargon needed.

So if anyone tells you breathing is boring, doesn’t work, or is pseudo-science, teach them a little “Brooklyn” yoga—you might just change their mind : )

***

P.S. When I ran in and told my wife the story (yes, I was excited, lol), she didn’t get the “Brooklyn” part. Neither do I, but I think that’s the point : )

Related: Is Breathing Woo-Woo? (Thought #4)

 
 
 
 

1 Quote

“If one wants longevity, one should let the spirit and the breath pour into each other.”

–Tao Tsang

Translation from The Primordial Breath

 
 
 
 

1 Answer

Category: Vagus Nerve Function

Answer: Activation of the vagus nerve releases this chemical, which stimulates muscle contractions in the parasympathetic nervous system and slows the heart rate.

…

(Cue the Jeopardy! music.)

…

Question: What is acetylcholine?

In good breath,

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

P.S. No I don’t “meditate”

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

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

 
 

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Autonomic Neuroscience says slow breathing is for diabetes & hypertension.

Harvard Medical School says yogic breathing is for stress.

And Tibetan Yoga says breath training is for everyone.

Let’s see how…

 
 
 
 

4 Thoughts


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

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

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

- How I Trained for High Altitude Blog Post

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

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

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

***

Related: How To Breathe To Live Longer

2. Slow Breathing for Diabetes and High Blood Pressure

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

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

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

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

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

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

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

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

- Yogic breathing improved university students' response to stress

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

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

4. What Turbulence Can Teach Us About Breathing

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

It’s reactive.

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

But a regular breathing practice is proactive.

It helps you avoid turbulence altogether.

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

 
 
 
 

1 Quote

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

– The Tibetan Yoga of Breath

 
 
 
 

1 Answer

Category: Hypoxia and Red Blood Cells

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

…

(Cue the Jeopardy! music.)

…

Question: What is the spleen?

In good breath,

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

P.S. “sorry, it’s my first day!”

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How Modern Science Supports Ancient Yoga, plus Comfort in Breathwalking

 
 

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The way you breathe might affect your insulin sensitivity. And the way you walk definitely affects your ability to withstand discomfort.

Let’s find out how…

 
 
 
 

4 Thoughts


1. Longer Exhalations are Naturally Relaxing

“It's helpful to extend your exhalations because the ‘rest and digest’ parasympathetic nervous system handles exhaling while also slowing your heart rate. So, longer exhalations are naturally relaxing.”

- Rick Hanson, Ph.D., Neurodharma

Just a friendly reminder that extending the exhalation is one of the fastest ways to naturally relax. That is all : )

***

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

Related: BBC: Why slowing your breathing helps you relax

2. How Breathing Might Help with Insulin Sensitivity

“These observations demonstrate that hypoxia rapidly regulated the inhibition of the insulin signaling pathway […] During reoxygenation, the ability of insulin to stimulate phosphorylation of insulin receptor and signaling proteins was restored after 45 min.”

– Hypoxia Decreases Insulin Signaling Pathways in Adipocytes

Insulin resistance is a critical factor in diabetes and overall metabolic health. In this paper, we learn that low tissue oxygen (hypoxia) can trigger insulin resistance. Encouragingly, however, reoxygenation restored it.

This is one reason why optimal breathing is so essential for metabolic health, especially for people with diabetes. By practicing slow nasal breathing, we increase our blood and tissue oxygenation. This could potentially maintain, or even restore, insulin sensitivity.

Of course, there is no research showing that slow nasal breathing does this—no one is going to fund that study : ) But, given what we know about slow breathing, tissue oxygenation, and blood flow, it seems reasonable to hypothesize that it would help. I know have certainly noticed a difference.

***

Related: The Lesser-Known Benefits of Nasal Breathing, Designed for Diabetes

3. “Role of respiration in mind-body practices: concepts from contemporary science and traditional yoga texts”

“Traditional yoga texts also suggest a solution for the imbalance in prana, through slow, deep breathing. … The beneficial effects of deep breathing are supported by contemporary science.”

- Telles et al. (2014), Frontiers in Psychiatry

I’ve shared a quote from this paper before, but if you haven’t read the full thing, it’s well worth it. It describes how modern science supports ancient yogic breathing, for example, how “Conventional physiology has found benefits of deep breathing supporting the importance given to regulating the breath in yoga.”

Another interesting idea they mention is that breathing “acts as both a top-down and bottom-up mind-body practice.” It makes perfect sense, but I hadn’t thought about it that way.

Ancient Yogic Wisdom + Modern Science = A Fantastic Read

Enjoy!

4. Finding Comfort in Breathwalking

“To take my mind off the discomfort, I settle into a respiratory rhythm. I take one step as I breathe in, then two steps as I breathe out. One step breathing in, two steps breathing out. Over and over, focusing only on the breath.”

- Michael Easter, The Comfort Crisis

Easter spent more than a month in a remote region of Alaska. And this book that came out of it is incredible—a perfect blend of science and storytelling.

Of course, this part stood out to me : )

Easter is making a ridiculous walk back to camp with a ton of weight. He naturally settles into his breath, and this gives him comfort and endurance.

As he puts it, “There's science behind this. Brazilian researchers found that people who are able to detach from their emotions during exercise, for example, not thinking about or putting a negative valence on their burning legs and lungs, almost always perform better.”

So aside from the mechanics and oxygenation, here’s another way in which breathwalking can be beneficial. It helps you detach from your emotions. As Easter tells us, you’ll “almost always perform better.” Sounds good to me.

***

Related: Breathwalking with Gandhi

 
 
 
 

1 Quote

“He let me see that, because the breath is so unassuming, I had been undervaluing it. I was looking for a complicated path to enlightenment, when this simple one was right before me.”

- Larry Rosenberg, Breath by Breath

 
 
 
 

1 Answer

Category: Hypoxia

Answer: A blood oxygen saturation below approximately this value is considered hypoxic.

…

(Cue the Jeopardy! music.)

…

Question: What is 90%?

P.S. Different places give slightly different numbers…sometimes it’s 94%, sometimes 92%.

In good breath,

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

P.S. What if?

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

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

 
 

Listen Instead of Reading

 

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

Enjoy!

 
 
 
 

4 Thoughts


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

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

- Bruce Lee, Striking Thoughts

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

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

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

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

***

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

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

2. What Full Lotus Can Teach Us About Breathing

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

- Larry Rosenberg, Breath by Breath

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

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

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

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

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

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

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

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

Enjoy the quick read!

4. The Beauty of Red Blood Cells

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

- Extrapulmonary Effects of Inhaled Nitric Oxide

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

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

***

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

 
 
 
 

1 Quote

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

- Wim Hof

 
 
 
 

1 Answer

Category: Oxygen in Your Body

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

…

(Cue the Jeopardy! music.)

…

Question: What is 65%?

In good breath,

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

P.S. we should do this more often!

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

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

 
 

Listen Instead of Reading

 

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

Enjoy!

 
 
 
 

4 Thoughts


1. Breathing as the XX% Solution

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

- Dr. Ellen Langer, Counterclockwise

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

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

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

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

***

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

2. Test Like a Pro

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

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

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

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

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

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

***

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

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

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

“Box breathing’s simplicity is its greatest strength”

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

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

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

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

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

- Christopher McDougall, Natural Born Heroes

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

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

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

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

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

 
 
 
 

1 Quote

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

- Mark Divine, Retired Navy SEAL Commander

 
 
 
 

1 Answer

Category: Word Etymology

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

…

(Cue the Jeopardy! music.)

…

Question: What is ‘smell or scent’?

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

In good breath,

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

P.S. wow, respect to these teen parents

 
 
 

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Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

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

 
 

Listen Instead of Reading

 

Greetings,

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

I hope you enjoy it!

 
 
 
 

4 Thoughts


1. How to Sleep Like a Pro: Nose, 4-4-6-2, Repeat

“Breathe deeply and regularly…Try to breathe through your nose, keeping your mouth closed if at all possible. The more you breathe through your nose, the easier you will find it to breathe through your nose. In other words, use it or lose it.”

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

I didn’t expect to find anything about breathing in a book called “Learn Like a Pro,” which is geared mainly toward college students. But, to learn well, you need to sleep well. Enter: the power of the breath.

And their advice for falling asleep? Inhale for 4 sec, hold for 4 sec, exhale for 6 sec, hold for 2 sec. “This type of breathing balances both the oxygen and carbon dioxide levels in your body and allows you to relax more deeply.”

It’s just so awesome to see slow nasal breathing make its way into random places like this. If put into practice, these few sentences could change a student’s life forever. Simply amazing.

Here’s to sleeping (and learning) like a pro, tonight.

***

P.S. I’ve been having a little self-induced stress insomnia recently (such is life), so it was perfect timing for this passage.

Related: Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia

2. Beating Gravity with Your Nose

“The results presented in this work provide evidence that the development of a substantial production of NO in the upper airways of humans may be an important part of our adaptation to life on two legs to ameliorate the influence of gravity on pulmonary blood flow distribution.”

- Nasal nitric oxide and regulation of human pulmonary blood flow in the upright position

Translation: Nasal nitric oxide might have been an evolutionary adaptation to counteract gravity, allowing us to sit and walk upright. 🤯

Gravity moves blood flow toward the base of the lungs. Nitric oxide, however, redistributes blood flow help better utilize the massive surface area of the lungs. This allows us to get more oxygen in the upright position.

So go take a walk, breathe through your nose, oxygenate your body, and enjoy this gift evolution has given us.

***

Related Quote: “Our own physical body possesses a wisdom which we who inhabit the body lack.” - Henry Miller

3. Psychology Today: “The Simplest Stress Management Skill”

“It may seem incredible that such a simple exercise can make a huge difference in a person’s ability to feel less stressed.”

- Dianne Grande, Ph.D., The Simplest Stress Management Skill

Of course, that “simple exercise” is slow deep breathing : )

This quick and excellent article touches on the vagus nerve and equal versus extended exhalations. It also provides some straightforward and practical guidelines for a “minimum effective dose” of slow breathing. Enjoy!

4. The Making of the Present Moment

“Your experience of the present moment is based on the activity of your nervous system at that moment. ”

- Rick Hanson, Ph.D., Neurodharma

We are always in the moment. As Howard Cohn says, “In truth, we are always present. We only imagine ourselves to be in one place or another.”

So what “presence” really refers to is experiencing our current moment. And as Dr. Hanson reminds us, our experience of any moment is just our nervous system at that moment. And the fastest way to access that? Our breath.

So experience your breath to experience presence. Or better yet, change your breath, change your nervous system, and use this science and physiology of presence to make your own moments.

***

Related Quote: “Breathe and you dwell in the here and now.” - Annabel Laity

Related Quote: “As such, the state of the autonomic nervous system underlies all psychological and physiological functioning, whether we are conscious of it or not. However, there is a bridge between our conscious mind and the subconscious action of the autonomic nervous system – breathing.” - The New Science of Breath

 
 
 
 

1 Quote

“Everything I have earned today was at least partially a result of breathing.  My best performance.  My emotional control. My ability to endure.  Breathing gave me all of this.”

- Rickson Gracie, Breathe: A Life in Flow

P.S. I listened to Breathe, so I apologize if the punctuation is incorrect.

 
 
 
 

1 Answer

Category: Breathing in the Womb

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

…

(Cue the Jeopardy! music.)

…

Question: What is the umbilical cord?

In good breath,

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

P.S. it comes very naturally

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Breathing For Better Health, Easy Fixes, and How to Breathe with Stardust

 
 

Listen Instead of Reading

 

Hey,

Welcome back to another issue of The Breathing 411. Here are 4 thoughts, 1 quote, and 1 answer for this week.

I hope you enjoy it!

 
 
 
 

4 Thoughts


1. Posture is Easier with the Breath

“Question: Do I start with breathing correctly or addressing my posture?

Answer: Breathing comes first. Aligning your body correctly will come more easily once you have your breathing down. Plus, most cues to help with posture end up making a person tighten more rather than relax on the inhale.”

- Belisa Vranich and Brian Sabin, Breathing for Warriors

I constantly struggle with my posture (but only all the time 😂). So, I loved this answer from two of the world’s leading experts on the topic.

Additionally, as we’ve all probably experienced, you can’t really get a good breath unless you have good posture, so they really go hand-in-hand. Good breathing leads to better posture, and good posture leads to better breathing.

So sit up straight, take a relaxing breath, and enjoy the rest of this post : )

***

Related Quote: “What the bodily form depends on is breath (chi) and what breath relies upon is form. When the breath is perfect, the form is perfect (too)…Consequently, breath and form must be accomplished together.” - Chinese adage from The Primordial Breath (but I found it in Breath)

2. Fixing Hyperventilation Easily with Slow Breathing

“The mechanism by which hyperventilation is targeted by HRVB has not been proven, although it is reasonable to hypothesize that it involves a combination of slow breathing, decreased emotional and autonomic reactivity, and attention to breathing mechanisms for controlling it.”

- Applied Psychophysiology and Biofeedback (2020)

Because slow breathing increases HRV and improves autonomic and emotional reactivity, it naturally reduces your stress. It naturally improves your sensitivity to carbon dioxide. And it naturally optimizes gas exchange.

All of this helps you breathe calmer more often.

So to fix hyperventilation easily, maybe we don’t need to fix it at all? Perhaps we should just enjoy our slow breathing practice and, with time, let our improved physiological state naturally lead to optimal breathing volume.

This approach won’t be suitable for everyone, but if you struggle with overbreathing, this might be the best place to start.

***

P.S. Ironically, when people start a slow breathing practice, they often overcompensate for the slower rate by taking bigger breaths and end up mildly hyperventilating. For this reason, many researchers and coaches (myself included) suggest that slow breathing is not enough—we must also focus on breathing volume. However, as pointed out in this 2020 meta-analysis, slow breathing might self-correct with time.

3. Scientific American: “Proper Breathing Brings Better Health”

“Breathing is so central to life that it is no wonder humankind long ago noted its value not only to survival but to the functioning of the body and mind and began controlling it to improve well-being.”

- Scientific American

This is perhaps my favorite online article published about breathing. But, I realized I have somehow never shared it here.

I especially loved a part near the end. It’s almost as if the author is surprising himself with all the benefits of breathing as he’s researching and writing the article, and he can’t believe this stuff isn’t widely used:

“In fact, I am mystified that controlled breathing is not recommended and practiced more widely. Perhaps it is perceived as too simple, commonplace and obvious to be a remedy.”

Those were my exact feelings when I found “breathing.”

Enjoy the excellent read!

***

Related Quote: “Even more foolishly I had assumed that a universal awareness of the importance of breathing existed. Nothing could have been farther form the truth.” - Carl Stough (also found in Breath)

4. How to Breathe Stardust with Stardust

“Every atom in your body that is heavier than helium was made inside a star, usually as it was exploding.  Carbon, oxygen, iron, all of it. Take a breath, and breathe stardust with stardust. This body is billions of years old.”

- Rick Hanson, Ph.D., Neurodharma

That is all. 🤯

 
 
 
 

1 Quote

“A single breath has more truth in it than all your thoughts about breathing will ever have.”

– Adyashanti

P.S. Thanks to great friend E.S. for sending this quote to me. It’s almost as if that quote is specifically calling me out on this newsletter 😂

 
 
 
 

1 Answer

Category: Hyperventilation

Answer: It is suggested that adults with a respiratory rate greater than this number “should receive immediate medical review.”

…

(Cue the Jeopardy! music.)

…

Question: What is 27 breaths per minute?

In good breath,

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

P.S. “Guess we’ll head out too”

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Delightful Practice, Reverse Arambhashura, and The Buddha’s Take on Science

 
 

Listen Instead of Reading

 

Hello,

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

I hope you enjoy it!

 
 
 
 

4 Thoughts


1. What Science Has in Common with The Buddha

“Research in general tells us something about most people. Given that our concern is for what we, rather than what most people, should do, current medical practice alone cannot have a definitive answer…We need to learn how to integrate what the medical world knows to be generally true with what we know, or can find out, about ourselves.”

- Ellen Langer, Ph.D., Counterclockwise

Ellen Langer was the first woman to be tenured in Harvard’s Psychology Department. She’s a badass, and this book is insanely good. If you’re interested in applying scientific research in your own life, it’s a must-read.

The above passage is particularly critical for breathing. As we continue to learn new things about breathwork, the most important thing is to integrate that knowledge with our personal situation to find out what’s best for us.

And remember, just because it worked in a study doesn’t mean it will work for you.

As the Buddha supposedly said, “Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense.” It seems like Dr. Langer would agree : )

How do we do this in our own lives? Let’s turn to another brilliant mind for more advice in Thought #2.

***

Related Quote: “I believe books are medicine. A library is a medicine cabinet. What can heal one person may not work at all for somebody else. You know when something is healing you, just as you know when something isn't.” - Sandra Cisneros (I know it’s about books, but still so good.)

2. Delight in Practice: How To Integrate Science Into Your Life

“So look for what feels good and meaningful in what you’re already doing, and perhaps find additional things that are naturally pleasurable for you…Practice is less effective if it’s heavy and somber most of the time. It’s ok to have fun with it.”

- Rick Hanson, Ph.D., Neurodharma

How’s that for a book title? There was no way I could not read that one : )

It’s packed with insight, but I thought this passage paired perfectly with Thought #1. To begin applying the new things you learn about breathing, start with what you already find meaningful, and add on from there.

For example, suppose you love the Oxygen Advantage. But, then you learn that taking big breaths every now and then is beneficial for lung capacity. In that case, you might try adding 5 big breaths before each breath hold you perform. If you like it, you keep it. If not, you don’t.

We also don’t want to take it too seriously (often guilty here). As Dr. Hanson also tells us, “It’s good to bring playfulness, even delight, to your practices.”

Here’s to applying rigorous science in our lives in a delightful way, today.

***

Related Quote: “As long as you derive inner help and comfort from anything, keep it.” - Gandhi

Related: Science Guides the Macro, Practice Guides the Micro (Thought #4)

3. Forbes: “How Breathing Calms Your Brain, And Other Science-Based Benefits Of Controlled Breathing”

“A brief review of the latest science on breathing and the brain, and overall health, serves as a reminder that breathing deserves much closer attention – there’s more going on with each breath than we realize.”

- David DiSalvo, Forbes Magazine

Here’s a quick summary of some of the science-backed benefits of breathing from Forbes. It was written 2017, but just as relevant today.

I liked the headline-paragraph-headline-paragraph style. Concise and informative. I hope you enjoy it too!

4. Slow Breathing as Reverse Arambhashura

There’s a Sanskrit word, arambhashura, which means something like “hero in the beginning.” We’ve all been there. You start a project all excitedly, but the excitement wanes. You hit some roadblocks. You decide it’s not worth it.

A slow breathing session is like reverse arambhashura. Because of the positive breathing-relaxation feedback loop, you gain motivation as you go. And when you’re done, you’re more focused, relaxed, and happy than when you began. You’re a hero at the end.

Here’s to practicing a little reverse arambhashura today.

 
 
 
 

1 Quote

“The kind of success I am most interested in is the sort available to every human being living, breathing, thinking, and doing things on this earth.”

– Tom Morris

 
 
 
 

1 Answer

Category: Body Oxygen Consumption

Answer: For the energy to perform their vital functions, the lungs themselves consume this percentage of the total body oxygen consumption.

…

(Cue the Jeopardy! music.)

…

Question: What is 5%?

In good breath,

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

P.S. I actually needed to hear this…

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How To Breathe To Live Longer, plus a New Take on "Breathe Light"

 
 

Listen Instead of Reading

 

Greetings,

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

I hope you enjoy!

 
 
 
 

4 Thoughts


1. How To Breathe To Live Longer

Let’s synthesize some ideas on breathing for longevity and see how we can apply this knowledge in our own life today.

Part I: Breathe Through Your Nose

Here’s James Nestor describing how George Caitlin lived double the average life expectancy of his time:

“He credited his longevity to ‘the great secret of life’: to always breathe through the nose.” - Breath

Part II: Expand Your Lung Capacity

Next, here’s Nestor describing the Framingham Heart Study:

“They gathered two decades of data from 5,200 subjects, crunched the numbers, and discovered that the greatest indicator of life span ... was lung capacity … larger lungs equaled longer lives.” – Breath

Part III: Synthesis and Application

Part I is straightforward: breathe through your nose. But how do we expand lung capacity? Nestor provides a few different ways.

  1. Light to moderate exercise

  2. Lung expanding breathwork

  3. Long and complete exhales

Lung-expanding breathwork includes things like Wim Hof w/ “belly, chest, head,” the Yogic Complete Breath, and most breathing taught in freediving.

Long exhales also increase lung capacity by allowing “more air to get in” on the next breath. But, they have the added longevity benefit of activating the “relaxation response.”

Alright, so there we have it. To live longer, we should breathe through our noses all the time, increase our lung capacity, and practice extended exhales.

And for the ultimate expression of longevity, let’s not forget what Michael J Stephen, MD tells us in Breath Taking:

“Those of us who practice breathing exercises today may well pass on more disease resistant genes to our descendants tomorrow.”

Here’s to living longer, today. : )

***

Related Quote: “For breath is life, and if you breathe well you will live long on earth.” - Sanskrit Proverb

P.S. Here’s how I implement this in my life:

  • Nasal breathing 24/7.

  • 15 min of slow breathing in the morning w/ extended exhales.

  • 5-10 min of slow breathing before bed w/ extended exhales.

  • Practice Wim Hof style breathing, ~5-10 min a day.

2. A New Definition of “Breathe Light”

You’ve probably heard of Patrick McKeown’s fantastic Breathe Light exercise. But, motivated by this excellent post, I decided to add another definition of “breathe light:”

Perform slow nasal breathing in the sunlight.

Nasal breathing releases nitric oxide into the airways and carries it into the lungs. Sunlight liberates nitrite from your skin and increases circulating levels of nitric oxide. When combined, you get better blood flow and oxygenation.

As Dr. Steven Lin says in the post,

Sunlight + Slow Breathing = Health + Happiness

***

Related: Insufficient Sun Exposure Has Become a Real Public Health Problem

Related: Sunlight May Be the Next Beet Juice

Related: Ultraviolet Radiation-Induced Production of Nitric Oxide:A multi-cell and multi-donor analysis

3. “Vision and Breathing May Be the Secrets to Surviving 2020”

“Stress, he says, is not just about the content of what we are reading or the images we are seeing. It is about how our eyes and breathing change in response to the world, as well as the cascades of events that follow.”

- Scientific American

I know, I know, it’s 2021. But I’m a slow reader : )

In any case, this is an excellent article from Scientific American. Breathing, stress, vision, and Andrew Huberman—it’s just all-around amazing.

I hope you enjoy it as much as I did, if you haven’t already read it…

***

P.S. Thanks to Ben Greenfield for sharing this article, which is how I found it.

4. The Most Important Part of Your Breathing Practice

Whether you’re breathing for longevity, energy, relaxation, or any other reason, here’s the most important part of the practice: to practice.

***

P.S. Inspired by Brian Johnson’s Notes on Creativity On Demand

 
 
 
 

1 Quote

“Life is too short to be lived in fast forward. Slow down. Breathe it in. Enjoy it.”

– Ryan Holiday

 
 
 
 

1 Answer

Category: Sunlight and Respiration

Answer: Although sunlight helps humans produce nitric oxide, it provides plants with their energy through this process.

…

(Cue the Jeopardy! music.)

…

Question: What is photosynthesis?

In good breath,

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

P.S. I felt this on a spiritual level

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Lucid Breathing, Positive Feedback Loops, and Wim Hof’s Breath Mastery

 
 

Listen Instead of Reading

 

Hey,

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

I hope you enjoy!

 
 
 
 

4 Thoughts


1. Why We Should (and Should Not) Care About HRV

“Over the years we've experimented with many different types of physiological and psychological measures. Heart rate variability (HRV) patterns… have consistently emerged as the most dynamic and reflective of our inner emotional states.”

- The Heartmath Solution

I’ve been on an HRV kick lately. And although I’m fascinated by the physiological implications of it—its correlation with disease and diabetes, its impact on stress, and so on—here’s another reason we should care: It’s the “most dynamic and reflective [measurement] of our inner emotional states.”

Of course, this makes perfect sense, as our emotional states impact our physiology, and vice-versa. HRV gives us an index for them all, which is why we should care about it.

But, we should also remember that high HRV isn’t the end goal. It’s the positive states associated with high HRV we’re after.

So here’s to using slow breathing to maximize HRV while (paradoxically) remembering that HRV is not the end goal.

***

Related Quote: “‘When a measure becomes a target, it ceases to be a good measure.’ Measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you.” - James Clear, Atomic Habits

P.S. Huge thanks to Crussen for The Heartmath Solution. After taking his genuinely incredible Heart Coherence class, I contacted him, and he said Heartmath helped inspire it. I immediately grabbed the book and loved it.

2. The Positive Breathing-Relaxation Feedback Loop

“Slow breathing techniques with long exhalation will signal a state of relaxation by VN, resulting in more VN activity and further relaxation.”

- Frontiers in Human Neuroscience, 2018

Here’s a positive feedback loop we can celebrate: Slow breathing sends a message of relaxation via the vagus nerve, which increases vagal activity, further enhancing relaxation. Thank you, complicated physiology.

Practically, this is why when you start your slow breathing practice, you don’t feel much at first, but after a few minutes, you feel like a different person. You’re experiencing this positive breathing-relaxation feedback loop in action.

Complex science. Simple to experience.

Give it a shot today.

***

Related Quote: “Not only does VN control heart rate and slow deep breathing, slow respiration rates with extended exhalation could also activate the PNS by VN afferent function in the airways. This is a form of respiratory biofeedback.” - Same paper as above

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

3. A Wealth of Health | Breathing: Misconceptions and Tips (and Wim Hof’s Mastery)

“Taking control of the breath — consciously thinking about the unconscious respiratory mechanism — is the first step to improving a plethora of everyday struggles and habits.”

- The Breeze, Breathing: Misconceptions and tips

I picked that quote because it goes perfectly with Thought #4 below on Lucid Breathing. But the article is packed with information (and name drops, 😂). It covers a lot of ground, somewhat disjointedly, but I think you’ll enjoy it.

My favorite part was a reminder of something I often forget: That Wim Hof is a master of the breath (and marketing). Although his method frustrates many in the breathing community, James Nestor nailed it in this article:

“Everyone thinks that Wim Hof is breathing ‘Wim Hof breaths’ all the time,” Nestor said. “He’s not. He’s breathing like that for 20 minutes, and the rest of the time he’s breathing really slowly, and he’s humming.”

Enjoy!

***

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

4. Are Lucid Breathers the Future of Evolution?

“It seems to be only around 20 to 30% of the population are actually natural lucid dreamers…Maybe those 20 to 30% of people who do lucid dream are at the forefront of hominid evolution, and they are going to be the next species of preference. We just don't know.”

- Matthew Walker, Ph.D.

Maybe the same is true of lucid breathers? Interestingly, Nature made it difficult to control our dreams. It made it simple to control our breath—though most of us sleep right through it.

But control over our breath was not an accident. As Belisa Vranich and Brian Sabin tell us in Breathing for Warriors, “It's an invitation, an opportunity to take part in our own nature and evolution.”

So wake up in your breath. Use it to control this dream we call living.

 
 
 
 

1 Quote

“The quality of our breath expresses our inner feelings.”

- TKV Desikachar

P.S. I found that quote here.

 
 
 
 

1 Answer

Category: Heart and Breath Pacemakers

Answer: Although our heartbeat is controlled by pacemakers in the heart, the breathing pacemakers are located here.

…

(Cue the Jeopardy! music.)

…

Question: What is the brainstem?

In good breath,

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

P.S. My anxiety does not define me

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How Breathing Improves HRV, Sleep, and “Keep Breathing. That’s the Key”

 
 

Listen Instead of Reading

 

Greetings,

I realized that last week marked one year of The Breathing 411—and 2.5 years of sending a weekly breathing newsletter. 🤯

Writing this newsletter is my favorite thing in the world to do, so thank you for reading, sharing, and practicing these ideas.

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

Enjoy!

 
 
 
 

4 Thoughts


1. The Mechanisms of How Breathing Improves HRV

“Inhalation causes an immediate rise in heart rate, followed (∼5 s) by increased blood pressure and baroreceptor firing. Exhalation results in an immediate decrease in heart rate followed (∼5 s) by decreased blood pressure and baroreceptor firing.”

- A Practical Guide to Resonance Frequency Assessment for Heart Rate Variability Biofeedback,
Frontiers in Neuroscience

Have you watched the Huberman Lab video showing how breathing immediately impacts heart rate? Check it out. The above passage explains how that process goes on to improve HRV.

Specifically, it’s that ~5-second lag between the rise and heart rate and rise in blood pressure that’s critical. And it’s this lag that makes breathing at a 5in/5out rhythm so beneficial (although it’s slightly different for everyone).

When we breathe like this, the messages from our breath and blood pressure synchronize, increasing their amplitude and increasing HRV.

Thus, there’s to magic behind how slow breathing improves HRV. It’s simply a harmony of body messages, which increases efficiency and, subsequently, improves resiliency and overall health.

***

Related: #2 Why Trampolines Are More Useful Than Science To Explain Slow Breathing

Related Quote: “The optimum breathing rate is about 5.5 breaths per minute. That’s 5.5-second inhales and 5.5-second exhales. This is the perfect breath.” - James Nestor, Breath

2. Breathing’s Version of Powered In, Unplugged, and System Restarts

  • Nasal breathing is like having your computer plugged in. You’re getting a constant supply of energy via your power chord (nose and nasal airways).

  • Mouth breathing is like unplugging from the charger. Sometimes it’s needed, and you can make it for some time, but eventually you’ll run out of juice.

But suppose you keep your computer plugged in 24/7, even at night when you close your laptop (via mouth tape).

What happens in that case? Well, even then, you’ll eventually have too many things running. You’ll need a restart.

Methods like Wim Hof/SKY/Tummo serve as this restart for your nervous system. They clean out all the junk, allowing you to return to your baseline.

Here’s to using our breathing to optimize our energy and meet whatever demands our systems have.

3. “Can Breathwork Help You Sleep? An Expert Explains”

“If you want to engage in breathwork for sleep, don’t get too hung up on the details. The key is to slow down your breath and really direct it to your belly using your diaphragm.”

- Can Breathwork Help You Sleep? An Expert Explains

In this article, Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University, explains why deep breathing is so helpful for sleep. It’s super quick and practical—I loved it.

It was especially refreshing that there was nothing fancy or complex: “It’s not a super complicated thing to practice,” she says. “I think it would be hard to find something that would steer you completely wrong.” Amen, and enjoy!

***

Related: Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia in Frontiers in Psychiatry, 2019

Related: Mindfulness training helps kids sleep better, Stanford Medicine study finds (July 6, 2021)

4. Turning Breathing Knowledge into Breathing Wisdom

“But not until that moment…did that knowledge become wisdom, that is, become how I felt.”

- Alex Lickerman, MD, The Undefeated Mind

What a perfect distinction for when knowledge becomes wisdom: It’s that moment when something you know becomes how you feel.

Here’s to turning breathing knowledge into breathing wisdom through continuous learning, practice, and insights.

***

P.S. Dr. Lickerman also describes an insight as “that most mysterious of experiences in which knowledge takes root in a person’s psyche and alters what he believes and therefore how he behaves.” Love it.

Related Quote: “Only knowledge that is used sticks in your mind.” - Dale Carnegie

 
 
 
 

1 Quote

“Keep breathing. That’s the key. Breathe.”

- Gimli, Lord of the Rings: Two Towers (link to video)

P.S. Thanks E.S. for that quote. Along with sending me ridiculously good science articles, he also hits me with gems like this : )

 
 
 
 

1 Answer

Category: Nasal Breathing and the Brain

Answer: Nasal airflow is encoded in this part of the brain, which then is projected onto emotional regions of the brain.

…

(Cue the Jeopardy! music.)

…

Question: What is the olfactory bulb?

In good breath,

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

P.S. My entire personality for the next 3 weeks

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

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

 
 

Listen Instead of Reading

 

Greetings,

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

Enjoy!

 
 
 
 

4 Thoughts


1. A Practical Look at HRV and Resiliency

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

- Belisa Vranich & Brian Sabin, Breathing for Warriors

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

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

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

***

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

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

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

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

So how do you know which is right for you?

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

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

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

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

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

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

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

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

4. Nerdy Warriors of the Breath

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

- Brian Johnson

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

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

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

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

***

Related: Breathing Science Library

Related: Rucking 100 Miles for Breathing

Extra Thought: Breathing I’m Exploring

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

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

  1. No Worries

  2. Clear Mind

  3. Calm

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

  • Heart Coherence (this one was truly incredible)

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

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

 
 
 
 

1 Quote

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

- Thomas Merton

 
 
 
 

1 Answer

Category: Breathing in Libraries

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

…

(Cue the Jeopardy! music.)

…

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

P.S. I found this in Breath.

In good breath,

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

P.S. “NO GAME SCHEDULED”

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Phil Mickelson, and How Modern Science Helps Explain 2000-Year-Old Wisdom

 
 

Listen Instead of Reading

 

Hey,

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

 
 
 
 

4 Thoughts


1. The Real Lesson from Phil Mickelson: For Diabetes, and Life in General

Phil Mickelson used controlled breathing throughout the PGA Championship. So, when he won, it was an exciting moment for the breathing community.

But do you know what happened for the next tournament? He played poorly.

Of course, with sports, we accept that this is just part of the game. Even with his focused breathing, no one can win them all.

But do you apply this concept in your life, especially if you have diabetes?

Do you remember that life is more complex than sports? There’s no “one thing” that will ensure you always win.

But, and this is important, Phil still finished that next lousy round of golf. He didn’t just walk off the course because he wasn’t winning.

And that’s what we have to do. A high blood sugar doesn’t mean we should give up on our protocol. A poor night of sleep doesn’t mean this breathing stuff doesn’t work. Life is hard, and we all have off days. But, that’s precisely when we need our fundamentals the most.

Here’s to knowing we’ll have bad days and weeks, and finishing anyway, knowing we’ll eventually be on top again.

***

P.S. I know nothing about golf, so thanks to my dad for pointing out how bad Mickelson played when we hung out on Father’s Day, sparking this thought : )

2. Breathing is a Scalpel to Your Brain and Emotions

In 2017, a group of Stanford researchers discovered a small cluster of neurons that control your breathing—the breathing “pacemaker neurons.”

It turns out that these neurons extend to other parts of the brain that control emotions, and it’s a two-way street: The emotional areas can influence your breathing, but your breathing can also influence them.

On a recent RadioLab Podcast (aptly titled “Breath”), after learning this, Molly Webster likened her breathing to a scalpel to her brain and emotions:

“I feel like, in a way, he almost gave me like a scalpel to get inside my own brain and control it…If I actually change my breathing, it will change this breath pacemaker region, and it will send an ‘I’m chill’ signal to the fight or flight directly, and it will calm down.”

This brought a massive smile to my face. What a perfect analogy.

Practically and scientifically, you can know that when you take control of your breath, you take control of a small cluster of neurons that talk to other regions of your brain. So the scalpel is right there in your nose. Use it when needed.

***

P.S. Thanks to one of my best friends, Capt J.G., for sending me this podcast.

3. “Breathing Exercises for Better Metabolic Health”

“Research shows that controlled breathing can positively impact our nervous system, reducing stress and maybe even improving glucose control.”

- Levels, Breathing Exercises for Better Metabolic Health

This article is a perfect synthesis of research and practical advice on how breathing might help with blood sugars. It’s basically my entire website summarized into a 6-minute read…I feel rather long-winded now : )

Please read and share this one!

***

Related: My recent conversation with Evan Sorkoa, author of Yoga Therapy for Diabetes, on all things breathing, yoga, and diabetes.

Related: The Lesser-Known Benefits Of Nasal Breathing, Designed For Diabetes

Related: Why Slow Breathing is Beneficial for Diabetes

4. Moderate Breathing, in Moderation

“All breathing in moderation, including moderate breathing.”

A reader helped me add this one to the list of “Breathing Graffiti.” Thanks, M. Night Larry. It’s clever, and it has lots of practical wisdom too.

Remember that we take over 20,00 breaths a day. So Wim Hof is OK now and then. Breath holds are OK now and then. (If you’re in good health, of course.)

All breathing in moderation, even moderate breathing. That’s a simple and valuable principle to live by.

 
 
 
 

1 Quote

“When the mental state is disturbed, the life energy (prana) gets unbalanced and this leads to irregular breath; hence to regulate the mental state the yoga practitioner should regulate the breath.”

Hatha Yoga Pradipika, 300 A.D., from Role of respiration in mind-body practices: concepts from contemporary science and traditional yoga texts

***

P.S. This was from almost 2000 (!) years ago. The neurons controlling how this works (Thought #2) were only discovered in 2017. The paper linked above provides additional insight into the science behind this ancient wisdom.

 
 
 
 

1 Answer

Category: Breathing in History

Answer: The healing power of the breath was recognized this far back.

…

(Cue the Jeopardy! music.)

…

Question: What is 7000 BCE? (pg. 58)

In good breath,

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

P.S. You know. Like a book.

 
 
 

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Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Phil Jackson on Focused Breathing, Nature’s CO2 Trick, and Wisdom of Yoga

 
 

Listen Instead of Reading

 

Hey,

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

 
 
 
 

4 Thoughts


1. Don’t Let Your Breathing Get Featured to Death

“The answer starts with the noble intentions of engineers. Most technology and product design projects must combat feature creep, the tendency for things to become incrementally more complex until they no longer perform their original functions very well.”

- Chip and Dan Heath, Made To Stick

Breathing practices are simple. But, as humans, we tend to make things more complex. We let “feature creep” take over (guilty here). As Chip and Dan tell us, it’s an innocent process, but sooner or later, things get “featured to death.”

Feature creep can be seen in breathing in many ways—the infinite number of methods available, the untold number of bio-monitors you can wear, the countless places you can focus each breath.

These are all awesome things, and we should always be trying to improve our breathing. But, if your practice has lost its original function (relaxation, focus, etc.), then maybe it’s creeping too far.

Here’s to keeping our breathing fun and adding things that bring it more to life, not feature it to death.

***

Related Quote: “The hardest thing in the world is to simplify your life because everything is pulling you to be more and more complex.” - Yvon Chouinard, Patagonia Founder

P.S. I find this to be more of an art than science with my practice. What’s “too much” for me might seem like “not enough” for you, so it’s very personalized.

2. How Nature Tricked Us into Thinking Carbon Dioxide is So Important

When you get interested in breathing, you eventually get fascinated by carbon dioxide (CO2). The more you learn, the more you feel like you’ve been duped the whole time: “Breathing is really about CO2, not oxygen.”

Everywhere you look, this makes sense:

It just seems like CO2, not oxygen, is the star of breathing.

But just when you think you have it figured out, Nassim Taleb reminds you of the brilliance of Nature:

“It is all about redundancy. Nature likes to overinsure itself. Layers of redundancy are the central risk management property of natural systems.”

- Nassim Taleb, Antifragile

Ah-ha, reading this passage through the lens of breathing, we see it is really about oxygen. Nature is just smarter than us.

Nature built in layers of redundancy to ensure we always have enough—from our perspective, it seems wasteful. But paradoxically, that wasteful appearance is precisely due to how vital oxygen is.

As Taleb says, “Redundancy is ambiguous because it seems like a waste if nothing unusual happens. Except that something unusual happens—usually.”

There’s no real practical wisdom here, just fun to consider the genius of Nature and evolution. Here’s to never-ending learning and never-ending 🤯

***

Related Quote: "And if the traveler is fortunate…the destination is two miles farther away for every mile he or she travels." - George Leonard

3. Breathe through Your Nose! Modern Research Confirms the Wisdom of the Yoga Tradition

“Quite rightly, it revealed that breathing through the nose led to a 10 – 15% higher oxidation of the blood.”

- Eddie Weitzberg, M.D. Ph.D.,

Breathe Through The Nose! Modern research confirms…

Of course, if I see an article that starts with “Breathe through the nose!” I’m going to read it and share it : )

And even better, this one was written by one of the pioneers in nasal nitric oxide research, Dr. Weitzberg. He was part of the (now somewhat famous) study showing nose breathing increases oxygen by 10-20%.

It’s a quick read and a good reminder of how powerful nasal nitric oxide is.

Enjoy!

***

P.S. Check out the 3rd paragraph in the grey box titled “Nadi Shodana – to counter asthma.” It’s the best explanation I’ve heard for pinching your nose closed on a breath hold.

4. Phil Jackson on Focused Breathing Before a Big Game

“When we made it to our banquet room, five minutes ahead of schedule, every player was already in his spot ready to sit and breathe together.”

- Phil Jackson, Foreword in The Mindful Athlete

This was the morning of Game 7 in the 2002 Western Conference Finals. The Lakers won in overtime. Phil Jackson said the players kept the same cool on the court in overtime as they had in the banquet room breathing together.

Did they win because of breathing? Of course not. But did it help? Probably.

As Phil goes on to say:

“A lot of athletes think the trick to getting better is to just work harder, but there is a great power in non-action and non-thinking. The hardest thing after all the work and all the time spent on training and technique is just being fully present in the moment.”

Focused breathing helped the Lakers achieve just that.

 
 
 
 

1 Quote

“Breathing is the only system in the body that is both automatic and also under our control. That's not an accident of nature, not a coincidence. It's an invitation, an opportunity to take part in our own nature and evolution.”

– Dr. Belisa Vranich and Brian Sabin, Breathing for Warriors

 
 
 
 

1 Answer

Category: Nature and Oxygen

Answer: Although still up for debate, it is recognized that these trees generally give off the most oxygen.

…

(Cue the Jeopardy! music.)

…

Question: What are Douglas-fir, spruce, true fir, beech, and maple?

In good breath,

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

P.S. Liked them and adopted them

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Applying Gandhi's Wisdom, The Science of Learning, and $100 to Your Breath

 
 

Listen Instead of Reading

 

Hey,

Welcome back to another issue of the The Breathing 411. Here are 4 thoughts, 1 quote, and 1 answer that I hope you enjoy this week!

 
 
 
 

4 Thoughts


1. Why Your Breathing Gains Get More Boring With Time

“Gaining the first $100 at the track feels much better than winning the second $100, which feels better than winning the third $100, and so on. Eventually, if things get good enough, there is almost no psychological benefit when they get even better. This relationship reflects what economists call diminishing marginal utility.”

- Barry Schwartz, The Paradox of Choice

Building off last week’s “Satisfaction Treadmill,” let’s not forget this passage when our breathing, or anything else we’re working on, starts feeling boring.

We’re still making gains. They just might not feel as dramatic, because we already feel so good.

***

Related: James Clear’s Plateau of Latent Potential

2. Applying Gandhi’s Wisdom and Scientific Research to Appreciate Your Favorite Breathing Practice

“Humans do not give greater credence to an objective record of a past event than to their subjective remembering of it.”

- Make It Stick: The Science of Successful Learning

Translation: What you experience holds more weight than what you learn.

As the Make it Stick authors also tell us, research shows it’s “nearly impossible to avoid basing one's judgments on subjective experience.”

Some might say this is a flaw of being human—we base things on emotions instead of facts. I say it’s amazing, at least when it comes to breathing : )

Because with breathing, this means that whatever you experience is what’s true for you. Your practice is yours; no science or statistics needed.

Practically, it means that if your experience with Wim Hof was terrific, then you should keep doing it. Or, if slow breathing was life-changing, do that.

As Gandhi tells us, “As long as you derive inner help and comfort from anything, keep it.” This applies perfectly to breathing. And science agrees.

***

P.S. If you like mouth breathing 24/7, I’m sorry, that doesn’t count here 😂

Related: “What is the Right Breathwork Method For Me?” from Breathwork Alchemy (Excellent Instagram post—concise and packed with wisdom)

3. Mouth Tape: End Mouth Breathing for Better Sleep and a Healthier Mouth

“Becoming a nose breather is a process, but even repeated cycles of just a few minutes of nose breathing can effectively train your body to do it regularly.”

- Dr. Mark Burhenne, Mouth Tape: End Mouth Breathing for Better Sleep and a Healthier Mouth

Mouth taping is odd. It’s perhaps the most important thing we can do for our health, but it’s hard to recommend without sounding slightly crazy.

Fortunately, Dr. Mark Burhenne wrote this great article, which covers basically every aspect of taping up at night. It will now be my go-to for anyone interested in the topic.

Enjoy the great read, and enjoy sharing it with others.

***

Related: Mouth breathing during sleep significantly increases upper airway resistance and obstructive sleep apnea

4. To Take Care of Your Heart, Take Care of Your Breath

“In other words, the primary role of the heart is to distribute the oxygen brought into the lungs during inhalation, and to bring carbon dioxide back to the lungs where the excess can be breathed out.”

– Patrick McKeown, The Breathing Cure (pg. 237)

I’ve never thought of it this way: Your heart’s main job is to make your breathing useful to the rest of your body. So from this viewpoint, it’s obvious they must work together. And all the science we review makes perfect sense.

Of course breathing efficiently would make our hearts work more effectively. And of course we would see measurements like heart rate variability increase and blood pressure decrease.

That’s because the heart and breath can’t be separated. Thus, we might even say, to take better care of your heart, take better care of your breath.

***

Related Quote: “Although the lungs are clearly an essential element of the processes we associate with breathing, they alone do not provide the whole story.” - Respiratory Physiology: A Clinical Approach

 
 
 
 

1 Quote

“Deep breathing is a potent inducer of the parasympathetic system. The release of acetylcholine not only calms our organs, it also stimulates the release of serotonin, dopamine, and prolactin, the feel-good hormones targeted by medicines like Prozac and Zoloft. But yoga and breathing exercises produce this effect naturally and without side effects.”

- Michael J. Stephen, MD, Breath Taking

 
 
 
 

1 Answer

Category: Nasal Airways

Answer: Although the effect is less commonly discussed, when this gas is released into the nasal airways, it helps warm incoming air.

…

(Cue the Jeopardy! music.)

…

Question: What is nitric oxide?

In good breath,

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

P.S. Except for what happens in my brain

 
 
 

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Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.