Hidden Potential

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The #1 Most Important Skill, Activation Ritual, and Vitality and Resilience

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Reading Time: 1 min 53 sec

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

4 THOUGHTS

1. The One Skill to Get Good At

“Remember, above all, breathing is the one skill to get good at!”

– Dr. Dana Sinclair, Dialed In

Dr. Sinclair has two PhDs, one in sport psychology and another in developmental psychopathology. She works with athletes from the NFL, MLB, NBA, and other sports. She also works with executives, surgeons, students, and beyond. The #1 thing she teaches all of them, regardless of their profession? Breathing. As she says, it’s “the one skill to get good at!”

2. Find Your Activation Ritual

“An activation ritual is a morning routine that helps them get into a state of non-thinking and flow. It can be any activity or routine that helps you feel grounded and allows you to practice getting into a state of non-thinking. Examples might be exercising, meditating, performing breathwork, praying, journaling, or making tea. It does not matter what the activity is as long as it helps you feel centered.”

- Joseph Nguyen, Don’t Believe Everything You Think

I’m a huge man of morning practice, but calling it an “activation ritual” makes it that much better. So, if you don’t already have one, here’s your gentle nudge to ensure you’re taking time each morning to start your day off right 🙏

3. More Vitality and Resilience in the Face of Stress

“Slowing down the mind means not only achieving better quality but actually getting more done. A smooth-running flow of thought saves a lot of wear and tear on the nervous system, which means more vitality and resilience in the face of stress.”

- Eknath Easwaran, Conquest of Mind

Here’s more support for having an “activation ritual” each morning. When we take time to slow down our minds first thing, it gives us more vitality and resilience against the rest of the day’s inevitable stressors.

4. Finding the Universal and Eternal

“Principles are universal and eternal; tactics are temporary and fleeting. The key is to study what is true and never changing, and you will always remain grounded no matter what you experience in life. If you want to find the truth, look for simplicity. The truth is always simple.”

– Joseph Nguyen, The Art of Creating

Amen to that 🙏

1 Quote

“You don’t need a course in silence or relaxation to be able simply to pause. Silence can be anywhere, anytime—it’s just in front of your nose.””
— Erling Kagge

1 GOOD BOOK

Don’t Believe Everything You Think by Joseph Nguyen

James Clear had this book on his list of three books he’d recommend to new graduates. And now I know why…it’s so good. It’s short, easy to read, and full of wisdom. It’s a perfect introduction to the world of contemplative practices.

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. my kind of resilience


NEW: 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.

 
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Conscious Breathing for Body & Mind, Truth, and How to Save Your Own Life

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Reading Time: 1 min 54 sec

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

4 THOUGHTS

1. You Can’t Do This and Still Be Upset

“But when you are in control of your emotional state, your breaths are regular. They are in through your nose: slower, softer, and quiet. You can’t be in control of your breathing and still be upset! Breathing properly helps you manage your tension and emotions, so you can cope with the pressure you will face.”

– Dr. Dana Sinclair, Dialed In

That is all 👏

2. Conscious Breathing Makes a Full-Body Announcement

Here is a wonderful reminder of the power of conscious breathing versus our regular automatic breathing:

“The customary breath you take is on the order of two or three seconds in duration. This is normal, natural, automatic, and does a fine job of keeping you alive…When you consciously decide to breathe more slowly and deeply, you alert your body to the fact that you want it to behave differently. You are not just changing your breathing pattern, you are making a full-body announcement that you are entering into a different relationship with your mind and your body.”

- Eric Maisel, Ph.D., Ten Zen Seconds

3. How to Save Your Own Life

“We know that people who have lived through extreme stress tend to live shorter lives. The stress wears and tears on the body. However, among a group of people who had gone through such extreme stress, a sub-group lived long and healthy lives. What was protecting them? It was that they were engaged in altruistic activities in their life. In other words, acting in service to others erases the impact that a severe life stressor may have had on your health and body. When you show compassion to others, it saves your own life.”

– Emma Seppälä, Ph.D., Sovereign

Here is an always-needed reminder that showing compassion toward others can actually save our life. Maybe the Buddha was onto something with loving-kindness meditation after all…

4. Thorns or Flowers

“The nature of rain is the same, but it makes thorns grow in the marshes and flowers in the gardens.”

- Anthony de Mello, Awareness

If you’ve been trying to do something—personally or professionally—and it just doesn’t seem to be working, consider this: Maybe you’ve been raining in the marsh, and now it’s time to find a garden 🌻

1 Quote

“If you want to find the truth, look for simplicity.””
— Joseph Nguyen

1 GOOD BOOK

Hidden Potential by Adam Grant

My good friend Mary Hunt recommended this one to me (check out her coaching here). I’ve taken a break from these types of books lately to mainly read about meditation and breathing, but this one was amazing. It’s a joy to read, full of studies, stories, and practical wisdom that you can immediately start applying.

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. what if there is no placebo effect?


NEW: 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.

 
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3 Great Science Quotes, Slowing Down, and Finding Beauty in Imperfection

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Reading Time: 1 min 45 sec

I hope the next 21’ish breaths are the most nourishing of your day.

4 THOUGHTS

1. Slowing Down Makes You Faster

“Emotional control rules your ability to get results under pressure. The foundation of emotional control is a calmer, clearer mind…If you can slow down, you can mitigate a bad mood and settle your feelings of stress and worry. Quieting your thoughts means you'll argue less, hold back snap decisions, tamp down a rising temper, and stay focused on the task in front of you for longer. Slowing down actually gets you where you want to be faster and better.”

– Dr. Dana Sinclair, Dialed In

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And one of the best ways to slow down? Conscious, slow breathing, of course 😊

2. Two Great Quotes from Science Papers

1. “The respiratory-neural connection seems to have particularly strong effects on emotions: slow respiration protocols like resonance respiration exert a relaxing and calming effect, while faster respiration tends to induce anxiety states.” - Neuroscience Bulletin (2023)

2. “Parasympathetic dominance can occur through slowing and/or controlling breath…Most contemplative practices share the commonality of slowed breathing, either intentionally, or as a consequence of the calming practice.” - Psychological Review (2024)

3. One More Great Quote Worth Reading

“The growth in scientific interest into breathwork parallels its explosion in public visibility in the media and popularity across the general population: while it is hard to estimate precisely how many people regularly practice breathwork techniques, there are likely to be tens of millions of breathwork practitioners worldwide.”

- Neuroscience & Biobehavioral Reviews (2023)

👏👏👏

4. Finding the Beauty in Imperfection

“According to legend, a young man once sought out a master to teach him the Japanese tea ceremony. The master tested him by asking him to clean up a garden. The young man removed the weeds and raked the leaves until the grounds were pristine. As he reviewed his flawless work, he decided something was missing. He walked over to a cherry tree and shook it so that some flower petals fell to the ground. By finding the beauty in imperfection, he showed he was ready to become a master.”

– Adam Grant, Hidden Potential

1 Quote

“By ‘expecting nothing’ you are not ‘giving up.’ Far from it! You are making a decision to focus on what needs to be done rather than on outcomes.””
— Eric Maisel, Ph.D.

1 GOOD BOOK

Instructions for Spiritual Living by Paul Brunton

I was surprised how much I liked this book. Despite its rather terrible name, Brunton avoids cookie-cutter advice and instead offers genuine wisdom and practical advice on using contemplative practices to lead a better life.

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. seriously, well done


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.

 
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Helping the Mind-Body System, Give Yourself a Break, & Share What You Learn

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Reading Time: 2 min 2 sec

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

4 THOUGHTS

1. Breathing as a First Line of Defense

“We propose that the ANS [autonomic nervous system] is modulated by breathing so that in sympathetic dominant states like stress and anxiety, slow-deep breathing techniques and meditation can shift sympathetic dominance to parasympathetic dominance…We propose that these breathing techniques could be used as first-line and supplemental treatments for stress, anxiety, depression, and some emotional disorders.”

– Appl Psychophysiol Biofeedback (2015)

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I’m revisiting some old papers as part of a project I’m working on and came back across this gem. I think it’s safe to say that, a decade later, research has backed up this proposal 👏

2. Helping Nearly Every Part of Your Mind-Body System

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“The reduction of stress is like the great leveler because the messages and substances produced by the relaxation response are sent throughout the body systemically—they go basically everywhere. When you move your body out from the stress response and into the relaxation response, it is good for your heart, but also good for digestion, your pancreas, your brain, and basically every part of your mind-body complex.”

– Eddie Stern, Healing Through Breathing

And this is why the stress-reducing benefits of slow breathing (see Thought #1) are so helpful for so many different health problems 👏

3. It’s a Mistake to Rely on a Single Approach

“…it's a mistake to rely on a single guide. No one else knows your exact journey. But if you collect directions from multiple guides, they can sometimes combine to reveal routes you didn’t see. The more uncertain the path and the higher the peak, the greater the range of guides you’ll need. The challenge is to piece the various tips together into a route that works for you.”

– Adam Grant, Hidden Potential

This is perfect advice for our contemplative practices, too 🙏

4. Circulate What You Learn for the Use of Others

“I follow the practice and counsel of an old Greek monk, Callistus Telicudes, who wrote: ‘One ought not to keep what is learned by Meditation, but one should make notes of it and circulate the writings for the use of others.’ This is why I communicate these inner experiences to those who might be helped, to those who might receive more vision of and more belief in life itself.”

– Paul Brunton, Instructions for Spiritual Living

This applies not only to meditation, but to every aspect of life. You never know when something you share might help someone else piece together a route that works for them 🙏

1 Quote

“Laugh at yourself once in awhile; give yourself a break.””
— Greg Evans

1 GOOD BOOK

How Bad Do You Want It? by Matt Fitzgerald

A detour from our usual breathing and meditation books, this was one of my all-time favorites on the mind, written through the lens of endurance sports. It’s filled with inspiring stories and fascinating science that’ll have you rethink what you’re capable of.

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. my two new favorite words


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.