How to Measure Progress, Cognitive Regulator, and Awareness, Awareness…

1. Breath as a Central Regulator of Cognition

“Collectively, the emerging consensus view from both animal and human neuroimaging studies places the breath, and its role in modulating neuronal rhythms, as a central regulator of higher order cognition. Through olfactory, somatosensory, and interoceptive pathways, respiration can be seen as a global rhythm that regulates how and when we process stimuli arising in the body and the world.”

- Psychological Review (2022)

That is all 🧠

2. On Finding What Works for You

“We must smile indulgently at those who insist that their particular method is the only effective one, as we must smile tolerantly also at those who limit truth to their small conception of it. … A method or technique that is good for one person may not be good for another. And the methods that well suited the ancient mind may be ill suited to the modern one.”

- Paul Brunton, Instructions for Spiritual Living

An excellent reminder that there’s no one-size-fits-all in contemplative practice. If you’re feeling stuck or unmotivated, it could simply mean you’re using methods that don’t fit who you are right now (or the world we live in today) 🙏

P.S. The art (and challenge) is knowing when we’re being undisciplined versus when we need a new approach…only we can discern that.

3. On Measuring Progress

“I’m not impressed by supernatural experiences; I look for changes in character and conduct. How selfless can you be? Can you restrain your senses when necessary? Can you go against your self-will when it benefits those around you? How long is your span of attention? These are the signs of progress in meditation.”

– Eknath Easwaran, Passage Meditation

I’ve shared this one before, but since I return to it often myself (usually to realize how little progress I’ve made 😂), I thought it was worth sharing again. It’s a perfect way to gauge progress in any breathing or meditation practice.

4. This Is Too Brief…Can You Expand on It a Bit?

“There’s the story of the disciple who goes to the master and says, ‘Could you give me a word of wisdom that would guide me through my days?’

It was the master’s day of silence, so he picked up a pad and wrote one word, ‘Awareness’, and gave it to the traveler.

When the traveler saw that, he said, ‘This is too brief. Can you expand on it a bit?’

So the master took the pad back, pleasantly, and wrote, ‘Awareness, awareness, awareness.’”

– Anthony de Mello, Awareness

"To an extent, we are always aware of everything going on around us—except that we are not. Somewhere in the brain, a decision is made about what to focus on and what to ignore."

— — Kam Knight

The Healing Power of the Breath by Richard Brown, MD, and Patricia Gerbarg, MD

This is one of my all-time favorite books on breathing. It blends the essential science of breath with clear, practical instructions (and is just a joy to read). Brown and Gerbarg are truly a gift to the world of breathing and psychiatry.

In good breath,

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

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