BJ Fogg

,

New Breath Paper, How to Live Well, and Positive Forces of the Mind

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Reading Time: 1 min 56 sec

I hope the next 23’ish breaths are the most nourishing of your day.

4 THOUGHTS

1. Improving Thought Patterns and Stress Resilience

“While various techniques may yield different short-term psychophysiological effects, their distinctive long-term significance diminishes over time. It is systematic, consistent practice that enables individuals to recognize and interrupt habitual, maladaptive thought patterns and increase overall stress resilience.”

- Siebieszuk et al. (2025), Medical Sciences

I’m still working my way through this brand new paper, but wanted to share this wonderful quote. It’s a great reminder that, regardless of the exact method you use, it is the consistent practice that is most important for improving stress resilience and overall health 👏

2. An Intense Beam, Pointed at the Right Things

“Concentration is a gathering together of all the positive forces of the mind and tightly focusing them into an intense beam. Mastering concentration means learning to aim that beam and keep it directed where we want it. This kind of concentration is strong and energetic, yet gentle, and it does not wander away…We then learn to point the beam at the right things, the really fruitful things within the mind.”

- Bhante Gunaratana, Beyond Mindfulness in Plain English

This is the power of meditation, breathing, and their allied practices. We learn to direct the positive forces of the mind toward the right things, allowing us to better shape our lives to match our vision of who we want to be 🙏

3. Talent Does Not Ensure Success

“Talent does not ensure success. Nor does talent derail your performance, but a distracted mind does.”

- Dr. Dana Sinclair, Dialed In

That’s a perfect complement to the previous thought, and it highlights a critical insight: It’s often our mental state, not our talent, that determines our performance. This is one reason why Dr. Sinclair also says, “Know that the most important skill for performing with excellence is to breathe and find calm, even just a little.”

4. How to Get Started with Breathwork

“When you are designing a new habit, you are really designing for consistency. And for that result, you’ll find that simplicity is the key. Or as I like to teach my students: Simplicity changes behavior.”

- BJ Fogg, Tiny Habits

I put together a new eBook to help you start and maintain a breath practice—which may be the most important habit of all. It’s simple, science-based, and easy to follow. You can pick it up today for just $17.

1 Quote

“Perhaps living well is not about having all the answers. Living well may be more about pursuing unanswerable questions in good company.””
— Rachel Naomi Remen, MD

1 GOOD BOOK

Dialed In by Dr. Dana Sinclair

My good friend and mentor Paul Hunt (whose MBSR course I occasionally share) recommended this one to me. It’s fantastic: Super practical and filled with many gems on the power of breathing.

In good breath,

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

Enjoy these posts? Donate to say thanks!



P.S. yeah, I’m living the DREAM



Get My New eBooks


The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.





Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

Breathwalking, Coffee Beans, and the Positive Impact of Celebration

,

Reading Time: 2 min 18 sec

I hope the next 28’ish breaths are the most nourishing of your day.

4 THOUGHTS

1. Why Breathing Gets Top Priority in the Brain

“If there is anything amiss with our breathing, the brain needs to know quickly to take action immediately. For instance, if the airway is obstructed by a piece of food, the brain has only three or four minutes to respond and restore respiration for survival. So, respiratory messages have top priority when it comes to getting the brain’s attention.”

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

Of course, we all know this intuitively. But what makes it so powerful is that, of all the body’s automatic functions, breathing is the only one we control at will. So, by consciously changing our breath, we rapidly influence the signals sent to the brain.

2. SKY Breathing Course for Recovery

My good friend, Colleen Loehr, MD, is co-hosting another SKY class for addiction recovery. The course teaches the SKY breath practice as well as valuable cognitive reframing tools. It’s open to anyone in recovery from any addiction and also to family and friends of those struggling through it.

While I haven’t taken this one, I have taken a SKY breath course and loved it. Even if you don’t have an addiction, you will find the practice helpful for general wellness.

Learn about SKY Recovery (background & video)

Sign Up for the Course Here

If you have any questions, you can email Colleen at: colleen.loehr@artofliving.org

3. Breath, Walking, and Attention for a Healthy Life

“Three keys release that vitality for our use: breath, walking, and attention. All three used together is Breathwalk—the science and art of combining conscious breath and walking into elegant and effective patterns for a healthy, happy, and spirited life.”

- Breathwalk: Breathing Your Way to a Revitalized Body, Mind, and Spirit

“Breathwalking” is a simple practice with ancient roots. And it’s straightforward: you simply match your breaths with your steps. The starting ratio they recommend is inhaling for 4 steps and exhaling for 4 steps. But play around with different ratios depending on your comfort, pace, and terrain 🙏

4. This Will Be Ranked Alongside Mindfulness and Gratitude

“Celebration will one day be ranked alongside mindfulness and gratitude as daily practices that contribute most to our overall happiness and well-being. If you learn just one thing from my entire book, I hope it’s this: Celebrate your tiny successes. This one small shift in your life can have a massive impact.”

- BJ Fogg, Ph.D., Tiny Habits

If the person who built the Behavior Design Lab at Stanford says celebration is the most critical concept from his book, then it’s worth a shot. So, the next time you make a small, positive change—one conscious breath, one kind act, one mindful step—be sure to harness the positive impacts of a mini celebration.

1 Quote

“True freedom isn’t in having complete control of our minds but in the ability to be unattached to what happens in it.””
— Joseph Nguyen

1 GOOD BOOK

The Coffee Bean by Jon Gordon and Damon West

I read this book this past Friday afternoon. It’s so good. Given that coffee is more important to me than oxygen 😂, I’m not sure how it took me this long to hear about it. It’s super short, so I won’t spoil it—just do yourself a favor and pick it up.

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. you might need this tomorrow


Get My New Digital Guidebook: The Anxious Person’s Breath Manual

Science-Backed Breathing Protocols for Stress, Anxiety, and Overwhelm That Actually Work

This isn’t another “just breathe” guide. Every technique is backed by rigorous research showing that these breathing exercises:

  • Reduce anxiety as effectively as CBT

  • Activate your vagus nerve (your body’s built-in relaxation switch)

  • Work immediately but compound over time

  • Require no special equipment or meditation experience

Learn more and get the guide here.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.



Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 
,

You Can Do This Today, a New 2025 Study, and Positive Reinforcement

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Reading Time: 1 min 58 sec

I hope the next 24’ish breaths are the most nourishing of your day.

4 THOUGHTS

1. Something You Can Do Today (that may really help)

A 2025 study published in Nature Scientific Reports found that just 30 seconds of slow breathing (6-second inhale, 6-second exhale) reduced heart rate and anticipatory anxiety when participants were presented with uncertainty.

As the authors said, “It may be that slow breathing prepares the individual physically and psychologically for future anxious events.”

So next time you’re waiting for something stressful, try three slow breaths. It certainly won’t solve everything, but sometimes the simplest tools are the most effective.

2. A New Study Shows that Slow Breathing Protects Against Future Stressors

“These findings highlight the practical potential of SB [slow breathing] as an accessible and cost-effective intervention for mitigating anxiety and preventing stress response escalation.”

- Frontiers in Human Neuroscience (2025)

To piggyback on #1, this study, published just 3 weeks ago, found that 5 minutes of slow breathing (4-second inhale, 6-second exhale) helped protect against future stressors.

In their words: “This highlights the potential of SB as a proactive strategy for building resilience against acute emotional challenges.” 👏

3. The Path to Peace

“The path to peace is not to pursue certainty but to relax into uncertainty. To surrender to the ebbs and flows of life and accept things as they are instead of how you think they should be. It's not about trying to force things to happen a certain way but about trusting that you will be okay no matter what happens.”

- Joseph Nguyen, Don’t Believe Everything You Think

Amen to that 🙏

4. This Feeling Can Reinforce Behavior

“In my lab at Stanford some years ago, we wanted to see if using humor was an effective way to promote recycling. We rigged a recycling bin so people would hear a funny audio clip from The Simpsons every time they put something in…When people used this bin, they were surprised and amused. Some people looked for errant scraps of paper to put into the bin to hear more funny clips. Other people removed things from our bin and put them back in…A positive feeling from humor can reinforce behavior.”

- BJ Fogg, Ph.D., Tiny Habits

How good is that? It begs the question: How might we use humor and positive feelings to reinforce our breathing and/or meditation habit (or, for that matter, any habit at all)?

1 Quote

“It is needful periodically to put aside the things of time so as to seek the timeless, to isolate ourselves from the outward world so as to seek an inward one.””
— Paul Brunton

1 GOOD BOOK

Tiny Habits by BJ Fogg, Ph.D.

This is my favorite book on habits. It truly changed my life about 4 years ago. When it comes to breathing, meditation, or anything else that makes us better, the practices are usually straightforward. The hardest part is consistency. This book makes that part easy.

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. hanging out as adults


Get My New Guidebook: The Anxious Person’s Breath Manual

Science-Backed Breathing Protocols for Stress, Anxiety, and Overwhelm That Actually Work

This isn’t another “just breathe” guide. Every technique is backed by rigorous research showing that these breathing exercises:

  • Reduce anxiety as effectively as CBT

  • Activate your vagus nerve (your body’s built-in relaxation switch)

  • Work immediately but compound over time

  • Require no special equipment or meditation experience

Learn more and get the guide here.

The Breathing App for Diabetes

This is the first program specifically made for people with diabetes to help manage their stress through breathing and mindfulness practices. In addition to the amazing program inside the app, we have some really neat things coming up, so sign up now!

Learn more here.



Amazon Associate Disclosure

I’ve been recommending books for almost 6 years. Yet somehow, I just discovered that I could be an Amazon affiliate [face-palm]. In any case better late than never. Now, any Amazon link you click is an affiliate link. As an Amazon Associate, I earn from qualifying purchases. So, if you’d like to support my work, buying books through these links is helpful : )

* An asterisk by a quote indicates that I listened to this book on Audible. Therefore, the quotation might not be correct, but is my best attempt at reproducing the punctuation based on the narrator’s pace, tone, and pauses.

 

How Breathing Makes Everything Possible

 
 

Listen to this post in 5 minutes:

 

Greetings,

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

 
 
 
 

4 Thoughts

1. Breathing Makes Everything Possible

“That oxygen, life, and lungs all came into our world in relatively close succession is no coincidence.  Only with oxygen and some means of extracting it are all things possible—thinking, moving, eating, speaking, and loving.  Life and the breath are synonymous.”

- Michael J. Stephen, MD, Breath Taking

I often feel crazy. The more I learn about breathing, the more I feel like I must be falling for a big trick. It seems as if all of life’s problems come back to the breath. It really just seems too simple to be true.

Then, I read a beautiful quote like this. One that succinctly states just how breathing, quite literally, makes everything possible. And it reminds me that it is, in fact, the opposite: It’s not crazy that all of life’s problems come back to the breath. It would be crazy if they didn’t.

2. Lesser-Known Ways Nose Breathing Helps Diabetes

You probably know how indispensable nose breathing is by now. But there are other lesser-known reasons it is particularly helpful in diabetes.

In this recent article, I examine nasal breathing through the lens of diabetic complications, nasal and systemic nitric oxide, stress, and sleep.

It’s a different perspective, and I hope you learn something new about nose breathing, whether you have diabetes or not.

If you don’t have time to read it, here are a few take-home messages:

  • People with diabetes have reduced blood flow, reduced tissue oxygenation, and less bioavailable nitric oxide.

  • Nasal breathing increases blood flow, improves tissue oxygenation, and might increase an essential form of bioactive nitric oxide.

3. Take a Deep Breath (American Physiological Society)

“That’s the wonderful thing about it. There are no side effects. It’s cheap. And everyone has had the experience of taking a single deep breath—you take one, and you feel it; it’s relaxing.”

- Jack Feldman, PhD, Distinguished Professor in Neurobiology at UCLA

This one started out slow, but wow, there was so much good information, especially in the last section on “Slow Breathing and the Brain.”

Enjoy the excellent read:

Take a Deep Breath: Featured article from the January 2021 issue of The Physiologist Magazine

4. Why Most Breathing Advice for Beginners is Wrong

"Yes, in our hyperachieving, go-getter world, I’m telling you to lower the bar. Not because I don’t want you to achieve great things, but because I know that you need to start small in order to achieve them."

- BJ Fogg, Tiny Habits

Though well-meaning, most advice for starting a breath practice is wrong.

We’re told we need to do twenty minutes in the morning, twenty minutes before bed, and maybe six additional breathing "check-ins" throughout the day. It’s overwhelming just to think about it.

Sure, if your motivation is high, this approach might work. But it also might set you up for failure, instead of setting you up for long-term growth.

To make it stick, behavior change scientists say we need to start small. For example, starting with 1 minute is more valuable than starting with 1 hour.

And ironically, starting small is the only way to go big. As BJ tells us, "Over the last twenty years, I’ve found that the only consistent, sustainable way to grow big is to start small." Conversely, starting big often leads to giving up.

So let’s lower our breathing bars, start small, and create breathing habits that set us, and those we teach, up for lasting success.

Related: Stanford Researcher BJ Fogg on the ‘Tiny Habits’ That Lead to Big Breakthroughs

 
 
 
 

1 Quote

“Oxygen is the life force, the source of life’s infinite possibilities.”

- Michael J. Stephen, MD, Breath Taking

 
 
 
 

1 Answer

Answer: Over a lifetime, the average nose hair grows this long.

…

(Cue the Jeopardy! music.)

…

Question: What is over 6 feet?

This is the same resource as last week, but this is too ridiculous not to share : )

In good breath,
Nick

P.S. The dmv be like…

 
 

Oxygen and The Most Effective Antioxidant

 

Most of my friends make fun of my bedtime (7:45 or 8:00 p.m.). In thought #4, you’ll learn how I’m trying to change that, at least until November…

With that said, here are 4 thoughts, 1 quote, and 1 answer for the week.

Enjoy!

 
 
 
 

4 THOUGHTS

1. Grow and Multiply Your Breathing Practice

"When it comes to the process of scaling habits, there are two general categories: habits that grow and habits that multiply."

- BJ Fogg, Tiny Habits

Some habits might grow organically: flossing one tooth might grow into every tooth. Others might not: eating an avocado a day might be enough. But, this might multiply into using olive oil instead of a sugary dressing at lunch.

With breathing, it usually grows first.

You might start with just two minutes. This might grow into 5, 15, or 30+ minutes a day. Then at some point, you will naturally find the right growth limit for you.

Then it multiplies.

By creating a breathing practice that makes you feel good, you might begin eating healthier, exercising more, and sleeping better. You might also multiply your breathing practice by incorporating it into other areas of your life—like breath walking or nose breathing during exercise.

But it always happens in a way that’s right for you.

Luckily, there is no one right way to do this. Breathing can be (and is) applied in all domains of life. The best part is watching it grow and multiply in whatever way is right for you on your way to becoming the person you want to be.

2. The Most Effective (and biggest) Antioxidant

"In this regard, we can reasonably view the gigantism discussed in Chapter 5 as an antioxidant response. The increase in body size compensates for the higher external oxygen levels."

- Nick Lane, Oxygen

Oxidative stress is a major issue for people with diabetes. So, discussions on antioxidants always interest me. This one was somewhat crazy, though.

To start, Nick Lane argues that, if we flip our perspective, our circulatory system can be seen as a way of limiting oxygen delivery:

"Our elegant circulatory system, which is usually presented as a means of distributing oxygen to individual cells, can be seen equally as a means of restricting, or at least regulating, oxygen delivery to the correct amount."

His argument is supported by the fact that our cells and mitochondria function best at an oxygen "concentration of less than 0.3% of atmospheric oxygen." Thus, our bodies and circulatory system act to reduce atmospheric oxygen by ~99.7%.

Stated differently, our bodies essentially work as giant antioxidants.

"The development of multicellular organisms can even be considered an antioxidant response, which has the effect of lowering oxygen levels inside individual cells."

He even provides historical evidence that as oxygen levels rise, some species get bigger (hence the headline quote on gigantism). But they don’t get bigger because there is more oxygen for energy; they get bigger to protect them from it.

My mind hurts now too.

But the point is that our bodies were perfectly designed to deliver the right amount of oxygen to the cells—not too much, not too little. Problems arise when we disrupt that beautiful balance.

3. Slow Breathing Enhances Decision-Making

"The 5-2-7 pattern breathing exercise improved decision-making performance and prevented stress under overwhelming psychological pressure."

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

Here is an excellent article from Inc. on how slow breathing can help you make better decisions (based off a 2019 study).

I especially appreciated the practical advice they provided on how you might apply these findings in real life in the "Putting it into practice" section. Enjoy!

4. American Academy of Sleep and Multiplying Habits

"It is, therefore, the position of the American Academy of Sleep Medicine that these seasonal time changes should be abolished in favor of a fixed, national, year-round standard time."

- Journal of Clinical Sleep Medicine

Because nasal breathing at night changed my life, I am fascinated with sleep. So I take statements like this from sleep experts quite seriously. But it’s one thing to read an article and get inspired; it’s another to take action.

So this year, I have decided to try ignoring Daylight Savings Time.

This is something I can try in my life. My job allows me to come in later and stay later. And our daughter will be happy to have her sleep schedule unchanged.

I hope you’ll join me.

Not with the time change, but with whatever is firing you up these days. Here’s to multiplying our habits on our way to becoming the people we want to be.

P.S. My bedtime will now be a more reasonable 8:45 or 9:00 p.m. : )

 
 
 
 

1 QUOTE

"Man was created of the Earth, and lives by virtue of the air; for there is in the air a secret food of life…whose invisible congealed spirit is better than the whole earth."

- Michael Sendivogius (1604)

 
 
 
 

1 ANSWER

Answer: Although considered the "elixir of life," this gas was not discovered until the 1770s.

…

(Cue the Jeopardy! music.)

…

Question: What is oxygen?

In good breath,
Nick

P.S. Fitness is my passion.

 
 

A Breakthrough in Respiratory Physiology

 

Happy End of the Year,

Thank you for sharing part of your Mondays with me during 2020. Here are 4 more thoughts, 1 quote, and 1 answer to reflect on as we wrap up the year.

Enjoy!

 
 
 
 

4 THOUGHTS

1. A Breakthrough in Respiratory Physiology

"We noted that the inhalation of NO led to a significant increase in nitrite and SNO-Hb. Nitrite peaked at 5 minutes and SNO-Hb peaked beyond 15 minutes, of discontinuing the NO inhalation." - Tonelli et al. (2019), PLOS ONE

Two weeks ago, we learned that inhaled NO is transported throughout the entire body. I promised to follow-up with newer research, and here it is.

This 2019 study, led by researchers at the Cleveland Clinic, found that inhaled NO increases circulating levels of SNO-Hb and nitrite. This matters because SNO-Hb is crucial to whole-body oxygenation.

The levels of inhaled NO studied here were much higher than what is produced in the nose. However, it seems likely that the NO we inhale during nasal breathing acts through this same pathway, assisting with oxygen delivery throughout the entire body. We’ll have to see what future studies show…

In the meantime, if you geek out on breathing, this represents a paradigm shift in respiratory physiology. Learn more in the full summary.

Here’s to another year of nasal breathing and continuous learning.

2. How to Begin Something New this Year

"If there’s one concept from my book I hope you embrace, it’s this: People change best by feeling good, not by feeling bad." – BJ Fogg, Tiny Habits 

Let’s remember BJ’s advice as we embark on any change in 2021. Specifically for breathing, we should remember that our practice should be natural, not burdensome. It should make us feel good, not be another source of worry.

More broadly, let’s not feel "obligated" to change, but instead, do it because it makes us feel good and improves our health. This just seems like common sense, but sometimes it takes a really smart person like BJ Fogg to state the obvious.

P.S. Do you remember BJ’s number one tip for feeling good? Celebrate. A lot.

P.P.S. Things that are hard during but make you feel good after, like workouts and cold showers, still fit into this : )

3. The Breathing Essentials and "Nice-to-Haves"

"The first section contains the essential things you need to follow…The rest are nice-to-haves. If you have the time and energy to add these things, your program will be a lot better." - CLI Guidelines

I do a lot of computer programming in my "job job." As a true nerd, I also occasionally read articles like this one in my free time. However, when I read this passage, I immediately saw how this concept could be applied to breathing.

The breathing essentials would be:

  • Nose breathing

  • Slow breathing

  • Diaphragmatic breathing

And the nice-to-haves:

  • Breath holds

  • Alternate nostril breathing

  • Fast & slow oscillations

  • And on & on

If you focus on the essentials, you’ll be on your way to better health. Throw in a few "nice-to-haves," and your breathing program will be that much better.

4. Some Breathing Quotes to Reflect On

"Have you ever observed that we pay much more attention to a wise passage when it is quoted than when we read it in the original author?" - Philip G. Hamerton

I love scrolling through quotes and reading ones that pop out. If you do too, here’s a page I hope you enjoy:

Page of Quotes

 
 
 
 

1 QUOTE

"As long as we have breath, as long as we are still conscious, we are each responsible for answering life’s questions." - Viktor Frankl

Thanks goes to Brain Pickings for this one 🙏

 
 
 
 

1 ANSWER

Answer: In the 2 h 15 min leading up to the New Year, the average person will take approximately this many breaths.

…

(Cue the Jeopardy! music.)

…

Question: What is 2021?

In good breath,
Nick

P.S. Post-Christmas shopping deals

 
 

The Breathing 4.1.1. - The Best Breathing Class You Haven’t Heard Of

 

Hello, and Happy Monday! Welcome to another edition of The Breathing 4.1.1.

Thank you for reading this. Putting together the 411 emails each week is one of my favorite things to do, so I appreciate that you’re here reading it.

Now, on to the email. Below you’ll find 4 thoughts, 1 quote, and 1 answer (think "Jeopardy"). Enjoy!

 
 
 
 

4 THOUGHTS

1. Breath Practice versus Breath Training

Breath Practice: Time you spend every day performing breathing exercises that are comfortable and beneficial to you. Think of it as self-care. For me, this would include my 15 minutes of slow breathing first thing in the morning.

Breath Training: Time you spend deliberately pushing yourself to improve your breathing. For example, if you can comfortably box breathe with a 4-4-4-4 rate, you might spend some time at 5-5-5-5 rate as training.

Breath Training is always Breath Practice, but Breath Practice is not always Breath Training.

(This thought was inspired by pages 51-53 of Breathe to Perform.)

2. The Best Way to Make Your Breathing Practice Stick: Celebrate!

"Celebration will one day be ranked alongside mindfulness and gratitude as daily practices that contribute most to our overall happiness and well-being." BJ Fogg, Tiny Habits

Are you trying to make your breathing practice a habit? BJ Fogg, creator of the Behavior Design Lab at Stanford University, says that if he taught you his "Tiny Habits" approach, the first thing he would do is help you celebrate better.

If you spend 1 minute focused on your breath, celebrate it. If you already have a solid practice, try adding some celebration to the end.

I started doing this and love it. After my slow breathing session, I reward myself with a small celebration. After my breath holds, the same thing.

Is it cheesy? Kind of. Is it rooted in science from the leader in habit development at Stanford? Yes. Will anyone know? Nope. Give it a shot.

(See the P.S. below for a great example of celebrating the small stuff.)

3. The Best Breathing Class You Probably Haven’t Heard Of

That celebration idea came from Brian Johnson’s Optimize program (I adapted it for breathing, but it can be used in any aspect of life). If you’ve been following my work for a while, you probably know that Brian Johnson is one of my favorite teachers on the planet. Actually, he is my absolute favorite.

He has an "Optimal Breathing 101" course that is phenomenal. He combines research from all of the best books on breathing into a succinct and practical course. It’s awesome.

He also recently reviewed Breath: The New Science of A Lost Art. Again, phenomenal.

4. Why Are You "Breathing"?

"Don’t mistake the finger pointing to the moon for the moon itself." - Buddhist Saying

Let us not forget that "breathing" is only the finger.

 
 
 
 

1 QUOTE

The first "tiny habit" to build:

“Replace the habit of taking short shallow breaths into the top of the lungs with the practice of taking a full deep breath. Nearly all of the benefits begin with this one simple change.”

- Al Lee, Don Campbell, Perfect Breathing

 
 
 
 

1 ANSWER

Answer: This is the world record for the longest case of the hiccups.

…

(Cue the Jeopardy music.)

…

Question: What is 68 years?*

In good breath,
Nick

P.S. How To Celebrate.

* I found this on dozens of websites. However, I could not find an official record anywhere on Guinness (I even tried some "dorking"). So, I can’t be sure it’s 100% legitimate. But, it’s a fascinating story nonetheless!