Reading Time: 1 min 40 sec
I hope the next 20-ish breaths are the most nourishing of your day.
4 THOUGHTS
1. Slow Breathing Synchronizes Heart and Brain Rhythms
Here is Leah Lagos, Psy.D., explaining a study where participants breathed at 6 breaths a minute for 5 minutes:
“They found that when subjects were in resonance, the resonance-induced oscillations seen in the heart were also observed in all nine brain regions. Their conclusion: Paced breathing at 0.1 Hz leads to large fluctuations in the diameter of blood vessels and, ultimately, improves the level of oxygenation of the brain, which aids cognitive and emotional control.”
It’s another excellent reminder of the power of slow breathing to positively impact the heart, brain, and mind.
2. We Have More Control Over Our Biology Than We Might Think
“By manipulating our breath, body, awareness, feelings, and thoughts, we can decrease tension and stress. We can evoke or suppress specific emotions and focus our thoughts in ways that biologically influence other parts of the brain. From a neuroscientific perspective, this is astonishing…”
- Andrew Newberg, MD, and Mark Waldman, How God Changes Your Brain
A motivating reminder that, using voluntary control over our breath, body, and mind, we can positively influence essentially all aspects of our lives 👏
3. Your Mind Can Change Your Brain (and your life)
“The bottom-line, scientific take-home message is that you can use the focus of your mind to change your brain, to liberate your potential, and to improve your physiological well-being, your mental well-being, and your relational well-being.”
- Daniel Siegel, MD, The Mindful Brain
Building on the previous thought, we see just how powerful contemplative practices are for our overall well-being 🙏
4. Ready to Put This Into Practice?
If you’re ready to put Thoughts 1-3 into practice, check out my digital guide, The Anxious Person’s Breath Manual. Based on 400+ studies, it’ll help you apply science-backed breathing techniques to reduce stress, build resilience, and live an overall healthier life.
1 Quote
“But when the going gets tough, the tough get sitting. This is precisely the time to apply our deepest skills and widest perspective—not to evade or deny the hard situation, but, on the contrary, to see it with clear eyes.””
1 GOOD BOOK
Heart Breath Mind by Leah Lagos, Psy.D.
This is an excellent read on the power of slow breathing to train our hearts for better performance and less stress. If you’re into optimal performance—or just love applied breath science—definitely check it out.
In good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
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* 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.