3 Lessons, 5 Regrets, and My Favorite Breathing Exercise of All
Published April 6, 2026
Reading Time: 1 min 40 sec
I hope the next 20-ish breaths are the most nourishing of your day.
4 THOUGHTS
1. New Video on My All-Time Favorite “Breathing Exercise”
“These analyses demonstrated the potential therapeutic role of laughter-inducing interventions as a complementary strategy to improve everyone’s well-being.”
A new video explainer is up on another one of my favorite studies. This one is about my all-time favorite “breathing exercise:” Laughter.
Check it out to learn how laughter can reduce cortisol by over 30%.
2. Joy Arises Naturally
“Relaxing the breath, breathe in. Relaxing the breath, breathe out. Then joy arises naturally.”
— Bhante Gunaratana
That sounds idyllic, but there’s some good science behind it. Scientific and idyllic…the best of both worlds.
3. Three Simple Lessons (that I’m always relearning)
- The best morning breathing exercise is a good night’s sleep.
- The best healing breathing exercise is a good dose of laughter.
- And the best time of day for breathing exercises is always right now.
4. The Five Regrets of the Dying
I just started reading the book The Top Five Regrets of the Dying. Even though I’ve only just started, the chapter titles say it all:
Regret 1: I wish I’d had the courage to live a life true to myself, not the life others expected of me.
Regret 2: I wish I didn’t work so hard.
Regret 3: I wish I’d had the courage to express my feelings.
Regret 4: I wish I had stayed in touch with my friends.
Regret 5: I wish I had let myself be happier.
I wholeheartedly believe that contemplative practices can help us lessen these regrets, even if a few are simply part of being human.
1 QUOTE
“One easy way to begin is to pause for a breath before you speak, act, or react, especially in situations of high emotion. In that pause, get clear on your motives. Ask yourself why you’re about to do what you’re about to do, then evaluate your response.”
— Steven Kotler
1 GOOD BOOK
The Art of Impossible
This is one of my favorites. What I loved is that Kotler makes the case that wanting an “unreasonable life” isn’t reckless…it’s actually the only honest option. It’s a great book for people who want tools for doing challenging tasks and living a life true to yourself.
Get the Book HereIn good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
P.S. I got you
← Previous Edition
Nasal Breathing & Brain, How to Feel Relaxed, and the Creative Act
Next Edition →
Breath to Brain, How to Never Fail, and Putting Others at Ease
The Anxious Person’s Breath Manual
Want a complete research-based breathing system for anxiety? The Anxious Person’s Breath Manual synthesizes 454 studies into one practical guide.
Get the Manual for $27As an Amazon Associate I earn from qualifying purchases.