Joseph Nguyen

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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.

 
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Breathwalking, Coffee Beans, and the Positive Impact of Celebration

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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.

 
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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.

 
,

The Power of Proper Breathing, the 1st Step, and a Huge Morale Booster

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Reading Time: 1 min 48 sec

I hope the next 22’ish breaths are the most nourishing of your day.

4 THOUGHTS

1. The Power of Proper Breathing

“Proper breathing can help you cope with stress, sleep better, be less angry or moody, and refresh your energy. It can slow your heart rate and reduce your blood pressure. This isn’t speculation: There is excellent medical and psychological research on how breathwork not only influences our immune response and eases chronic pain but can also help maintain and restore health in general, both physical and mental.”

– Dr. Dana Sinclair, Dialed In

Just another awesome quote from Dr. Sinclair on the power of breathing 👏

2. The First Step for Letting Go of Thinking

Joseph Nguyen describes “thinking” as the judgments we have about our thoughts. He tells us that thoughts are neutral; it’s our thinking—our opinions of those thoughts—that creates suffering

To alleviate it, here is his first step for letting go of thinking:

“The first step is to pause and begin taking deep breaths to help calm our nervous systems. Deep breaths pull our focus away from the thinking mind and into our bodies, anchoring us in the present moment. This allows us to become aware of our emotions and also detach from them.”

- Don’t Believe Everything You Think

3. Make Your Practice Enjoyable

“Too often, people approach meditation as though they were taking medicine—it tastes bad, but they grin and bear it because it’s supposed to be good for them. Instead, make meditation into a pleasurable activity. If you’re at ease and happy, you will be more successful than if you’re tense and straining.”

- The Mind Illuminated

I’ve shared this one before, but it’s an always-welcome reminder to make our practice enjoyable. Let’s not grin and bear it; let’s find ways to make it fun and pleasurable 👏

4. Two Random Thoughts: Lightheartedness and Universal Healing

1. There is a reason laughter is called lightheartedness and not lightheadedness.

2. The most healing and universally used breathing exercise is laughter.

1 Quote

“Humor, on the other hand, picks everyone up. It is a huge morale booster. Laughing at yourself and the absurdity of life and your own goofy choices gets the endorphins flowing and the adrenaline pumping.””
— David Goggins

1 GOOD BOOK

Still the Mind: An Introduction to Meditation by Alan Watts

This book offers a nice mix of philosophy and practical wisdom on meditation and breathing. I highly recommend the audio version, as it allows you to hear Watts speak, which brings life and humor to the words.

P.S. Oh, and I discovered my life motto in it 😊: “I may be sincere, but never serious, because I don’t think the universe is serious.”

In good breath,

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

Enjoy these posts? Donate to say thanks!


P.S. absolutely despicable


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.

 
,

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.

 
,

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.