The Breathing Diabetic

MAPS Modern Wellness Summit Resources

 

Thank you for checking out the additional resources for my MAPS Summit presentation. Below, you’ll find extra information to help you get started quickly.

Please contact me if you have any questions: nick@thebreathingdiabetic.com



Presentation Resources



Principle 1: Breathe Nasally

 
 

Click Here for an overview of the benefits of nasal breathing

A comprehensive guide on the benefits of mouth tape from Dr. Mark Burhenne:

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



Here's a quick video from bestselling author James Nestor on how to get started with mouth tape:

https://www.youtube.com/watch?v=4Nxi2kDcZx4



Nasal Breathing for Diabetes:

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



Principle 2: Breathe Slowly

 
 

Click Here for an overview of the benefits of slow breathing for diabetes

Studies Mentioned during the Presentation

The 2017 Nature Scientific Reports Study on Slow Breathing for Diabetes

Meta Analysis Showing Slow Breathing Reduces Blood Pressure

Meta Analysis Showing Slow Breathing Helps with Many Physiological and Psychological Outcomes


Getting Started with Slow Breathing: Guidance for Breathing Apps

Here are two different apps you can use to get started today. I use both of these everyday.

The Breathing App

https://apps.apple.com/us/app/the-breathing-app/id1285982210

This is the app we used at the end of the presentation. It’s simple and free. Here are some useful tips for getting started:

  • Start with the 4:6 ratio

  • Breathe in through the nose and out through the mouth (like blowing on hot soup)

  • Start with 2 minutes, twice a day (morning and evening)

  • Add 1 minute to your session every day (or week) until you reach two 10-minute sessions

    • This will be 20 min/day, which if you remember from the presentation was a “sweet spot” for better cardiovascular control.

  • Use headphones for a deeper relaxation

Breathwrk

https://breathe.breathwrk.com/the-breathing-diabetic/

This app has everything. And, if you use that link above, you’ll get 6 months of their Pro version for free.

Here are my favorite breaths.

  • Calm - This is the same 4:6 ratio we used during the presentation

  • No Worries

  • Bliss

  • Deep Relaxation

There are tons of breaths to choose from, so take a look around and find the ones that standout most to you.

And Lastly…

The Breathing 411 Newsletter

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, bite-sized, and practical way to learn something new each week. You can sign up here if you’re interested: