Wim Hof Method

Wim Hof vs. Wim Hof, the Three P's, and Breathing like Journalists

 
 

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4 Thoughts


1. The 3 P’s of Breathing

  1. Physiology: The impact breathing has on your body.

  2. Psychology: The impact breathing has on your mind and emotions.

  3. Philosophy: The impact breathing has on how you live your life.

***

P.S. You can’t have any one P without the others : )

2. A Revolutionary Finding: The Two-Way Street of Breathing and Emotions

“Lo and behold, the participants started to feel the emotions that corresponded to the breathing patterns. In other words, when they took deep, slow breaths, the participants felt calm. And when they took rapid, shallow breaths, they felt anxious or angry. The finding that we can change how we feel by using our breath is revolutionary.” * (my emphasis)

- Emma Seppälä, Ph.D., The Happiness Track

We know that how we feel affects our breathing. However, research tells us it’s a two-way street: We can change our breathing to change how we feel.

Quite revolutionary, indeed.

***

P.S. This falls into the the 1st and 2nd “Ps” above. And if you apply it regularly, then the 3rd one as well : )

3. Wim Hof vs. Wim Hof: Which of His Components is Most Important?

A 2020 study that’s still in preprints (so it hasn’t undergone peer review yet) shed light on the individual components of the Wim Hof Method (WHM).

Here’s what they did:

  • One group practiced the breathing only.

  • One group practiced cold exposure only.

  • One group practiced cold and breathing.

  • One group was trained by Wim Hof.

  • One group was trained by a researcher.

Then, all the groups were injected with endotoxin, like the first WHM study.

Here are a few of the key findings:

  • Breathing by itself reduced inflammation significantly, but did not reduce flu-like symptoms.

  • Cold by itself reduced flu-like symptoms, but did not reduce inflammation. (This doesn’t mean cold exposure doesn’t reduce inflammation in general. It just means it didn’t lessen the acute ramp-up of inflammation brought on by the endotoxin.)

  • The combination of cold and breathing reduced inflammation even more. (So, cold exposure wasn’t helpful on its own for inflammation, but added a boost when combined with the breathing.)

  • The results were the same whether Wim trained them or not (this was most surprising to me).

As a breathing nerd, this paper was super satisfying to read.

But remember it’s still in preprints, so it could turn out there was a major flaw or bad data or something. But, still fun to geek out on nonetheless : )

4. Breathing Like Journalists: Slow Breathing for Everyday Life

“I call this approach, in which you fit deep work wherever you can into your schedule, the journalist philosophy. This name is a nod to the fact that journalists…are trained to shift into a writing mode on a moment’s notice”

- Cal Newport, Deep Work

Let’s adopt this journalist philosophy to our slow deep breathing practice, fitting it into our schedules wherever we can. This will allow us to flip the switch on our physiological and emotional state anytime, anywhere (see thoughts 1 & 2).

Here’s to becoming breathing journalists, today : )

Bonus Thought: Join a Breathing Experiment

My good breathing friend AJ Fisher is looking for participants for a breathing and exercise experiment. Essentially, you get her 8-week Breathography Course for free in exchange for some pulse oximeter measurements (that’s it!).

If you’re interested, you can learn more and sign up here:

Learn More about the Experiment

And, you can learn more about AJ and the amazing things she does here:

AJ’s Corectology Website

 
 
 
 

1 QUOTE

“There is a force within that gives you life. Seek that.”

- Rumi

 
 
 
 

1 ANSWER

Category: Designed for Breathing

Answer: Paradoxically, the narrower passages of the nose reduce this during sleep.

…

(Cue the Jeopardy! music.)

…

Question: What is upper airway resistance?

In good breath,

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

P.S. Me for the next 3 months:

P.P.S. ☝️My wife will attest that this is actually quite accurate for me…

 
 
 

* 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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Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Wim Hof vs. Slow Breathing, Part 2: The Famous Endotoxin Challenge

 
 

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4 Thoughts


1. Slow Breathing = Deep Meditation?

“When researchers at Harvard, Yale, and the Massachusetts Institute of Technology scanned the brains of experienced meditators, they discovered increased thickness in regions of the brain's cortex, or grey matter, related to focus and attention…But what's intriguing about this study is that breathing rate was used to determine how deep in meditation the subjects were able to get. The slower the breathing rate, the deeper in meditation participants became. And, the more pronounced their increase in grey matter.” *

- Leah Lagos, Heart Breath Mind

That deserves a 🤯

If slower breathing rates are a byproduct (and measure) of deeper meditation, I wonder if we can reverse engineer it…

2. The Deep Breath Hypothesis

“The Deep Work Hypothesis: The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy. As a consequence, the few who cultivate this skill, and then make it the core of their working life, will thrive.”

- Cal Newport, Deep Work

And similarly, this couldn’t be any truer:

The Deep Breath Hypothesis: The ability to perform deep breathing is becoming increasingly rare at precisely the same time it is becoming increasingly valuable to our physiology. Consequently, the few who cultivate this skill, and then make it the core of their waking life, will thrive.

3. Wim Hof vs. Slow Breathing, Part 2: The Famous Endotoxin Challenge

I’ve called Wim Hof’s endotoxin study the “4-minute mile” of breathing.

So, you can only imagine my excitement when I found a study basically doing the exact same thing, but with slow breathing (it was perhaps the most excited I’ve ever been reading a paper, lol).

I produced an in-depth comparison of the studies here.

But, here are some of the take-home messages:

  • The WHM reduced fever and all other flu-like symptoms.

  • Slow breathing reduced headaches and eye sensitivity to light, but did not reduce fever or other flu-like symptoms (e.g., nausea and chills).

  • Slow breathing improved autonomic functioning as measured by HRV, suggesting participants had greater resiliency. HRV was not measured during the WHM experiment.

  • The WHM significantly reduced inflammatory cytokines. Slow breathing did not.

  • The WHM significantly increased anti-inflammatory cytokines (by up to 194%). Slow breathing did not.

There are many (many) caveats and differences between the studies, so if you’re interested, see the full write-up for more details and additional thoughts.

But based on these results, the WHM was decidedly more effective than slow breathing at reducing acute inflammation and fighting off flu-like symptoms.

4. How to Change Our Species (hint: breathe)

“And I would argue that we humans are most human when we’re improving ourselves. We, unlike any other animal, can consciously change ourselves, to improve ourselves in ways we choose. This distinguishes us from every other species alive today and, as far as we know, from every other species that has ever lived.” *

- Anders Ericsson and Robert Pool, Peak

We are the only species that can consciously change ourselves to improve in ways we choose. We’re also the only ones that can consciously change our breathing in ways we choose.

Maybe that’s a coincidence. But then again, maybe it’s not…

 
 
 
 

1 QUOTE

“Happiness lies in your own heart. You only need to practice mindful breathing for a few seconds, and you'll be happy right away.” *

- Thich Nhat Hanh

 
 
 
 

1 ANSWER

Category: Breathing Rates

Answer: These aquatic mammals breathe around 1.5 - 2.5 breaths per minute at rest.

…

(Cue the Jeopardy! music.)

…

Question: What are bottlenose dolphins?

In good breath,

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

P.S. haha anyways what’s up

 
 
 

* 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.

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Wim Hof vs. Slow Breathing, and How to Start Something Meaningful

 
 

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4 Thoughts


1. How to Start Something Meaningful (hint: exhale)

“If you watch anyone on the verge of starting something that matters, you'll see them settle into the moment by taking a deep breath in and exhaling….It's the body rolling up its metaphorical sleeves and saying, ‘Okay.  It’s time. Let’s do this thing.’”*

- Michael Bungay Stanier, How to Begin

Starting something meaningful this year? Or just sending an important email or text? Roll up those metaphorical sleeves by taking a deep and relaxed breath in, and a relaxed and slightly longer breath out. “Let’s do this thing.”

2. Build Your Best Breathwork Practice

“You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular.”

- James Clear, Atomic Habits

Similarly:

You don’t have to use a breathing technique everyone tells you to use. Choose a method that best suits you, not the one that is most popular.

***

P.S. The next thought shows you why—two different methods, similar results.

3. Wim Hof “vs.” Slow Breathing, Part I: Indirect Comparison for Chronic Inflammation

A 2019 study looked at the full Wim Hof Method (breathing, cold, and meditation) in people with axial spondyloarthritis. They found that it reduced chronic inflammation, concluding:

“…our results are indicative that voluntary modulation of the immune response may not only be possible in acute inflammatory response due to microbial stimulation but also in chronic inflammation related to immune-mediated inflammatory diseases.”

A 2021 systematic review examined HRVB (aka slow breathing) in people with various chronic illnesses. They found evidence that there is an inverse relationship between inflammation and vagal nerve activity:

“…an increase in efferent vagal activity could suppress pro-inflammatory factors suggesting possible anti-inflammatory effects of HRVB.”

The point? Two wildly different approaches, two somewhat similar outcomes. It brings to mind the Chinese proverb, “There are many paths to the top of the mountain, but the view is always the same.” Choose which path is right for you.

***

P.S. I put quotations around “vs” because there’s no competition in breathing 😊Also, the word “indirect” in the title is critical. I’m being simplistic here and comparing apples to oranges, but I think the overall message is still helpful.

4. Operationalize Your Breathing Practice

“To make operational. To make ready for ‘live’ or ‘kinetic’ action.”

- Steven Pressfield

That’s Pressfield’s definition of “operationalize,” and it’s exactly what we need to do with our breathing. Make it ready for live action—for real life.

Of course, let’s use our practice as an escape into calmness, but let’s also remember to operationalize it so it’s useful in our everyday lives.

***

P.S. Everyday examples of how I operationalize breathing in my life:

  • Slow breathing while walking the dog.

  • Various slow and fast methods when I’m out surfing.

  • Slow, long exhales when my daughter throws a tantrum.

  • I’m not always successful with these, especially the last one : )

 
 
 
 

1 QUOTE

“Along the way of life, someone must have sense enough and morality enough to cut off the chain of hate. This can only be done by projecting the ethic of love to the center of our lives.”

- Dr. Martin Luther King, Jr.

 
 
 
 

1 ANSWER

Category: Nose and Smell

Answer: Cells responsible for scent regenerate this frequently.

…

(Cue the Jeopardy! music.)

…

Question: What is 30-60 days?

In good breath,

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

P.S. when your only friend is busy

 
 
 

* 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.

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Fast Breathing, Positive Emotions, and the 3 Stages of Wim Hof

 
 

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4 Thoughts


1. Feedforward vs. Feedback: How to Breathe Yourself into Being Happier

“Therefore, it is widely accepted that emotions arise within the brain, which provides feedforward signaling … [But] The emotional and neurological changes that arise during pranayama and meditation illustrate the effects that feedback from the body can have on emotions, the ANS, and neurological activity.”

- How Does the Body Affect the Mind? Role of Cardiorespiratory Coherence in the Spectrum of Emotions

I love this distinction, “feedforward” vs. “feedback.” Feedforward is when an emotion arises in the brain and “feeds” its signal to the rest of the body. Feedback is when your physiological state influences your feelings.

This paper hypothesizes that the feedbacks from slow breathing, namely the ones on the nervous system and brain, can elicit positive emotions.

That is, you might be able to breathe yourself into being happier.

I know I feel most joyful and optimistic after my morning breathing practice. It feels like magic, but I guess it’s just physiological feedback at its finest : )

***

Related Quote: “It's rarely a mysterious technique that drives us to the top, but rather a profound mastery of what may well be a basic skill set.” - Josh Waitzkin, The Art of Learning

2. Breathe Fast, but don’t Hyperventilate

You can breathe fast while staying present and in control. But when you chronically hyperventilate, it’s unmindful and unchecked.

When you’re breathing fast with control, it can be therapeutic. But chronic, unrestricted hyperventilation is illness in disguise.

So breathe fast, but don’t hyperventilate.

***

P.S. Of course, physiologically, fast breathing is hyperventilation, but the key distinction here is control. And I gotta be a little provocative now and then 😂.

P.P.S. This thought was inspired by James Clear’s recent idea on moving fast vs. rushing. It’s an excellent analogy for breathing.

3. The Three Stages of Wim Hof, in Chronological Order

  1. You love his charisma, and you think he’s a genius.

  2. You realize he’s crazy and that his method makes no sense.

  3. You love his charisma, and you think he’s a genius.

***

Related: 20 One-Sentence (& light-hearted) Thoughts on the Wim Hof Method

4. Breathing Haiku

“Haiku is about delivering powerful imagery in the fewest of words (usually between 11 and 17 syllables). Similarly, limiting breaths as you've mentioned leads to a more powerful, healthy life. It seems indeed, that the oft used adage in design "less is more" rings true here as well.”

- Benjamin C., 411 Reader

Absolutely beautiful.

I could go on and on about how perfect this analogy is. But instead, how about we fully express our poetic selves through a little breathing haiku, today.

 
 
 
 

1 QUOTE

“Or, more accurately, breathing should be returned to what was natural before we got stressed out by years of running around a hectic world and internalizing bad habits.”

- Josh Waitzkin, describing his Tai Chi instructor’s thoughts on breathing, The Art of Learning

 
 
 
 

1 ANSWER

Category: Vagus Nerve and Feedback

Answer: Approximately this percent of vagal nerve fibers are afferent, meaning they send information from the body back to the brain (aka feedback or bottom-up messaging).

…

(Cue the Jeopardy! music.)

…

Question: What is 80%?

In good breath,

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

P.S. 99% of socializing as an adult

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How I Trained for Altitude (it's not what you might think)

View of Mount Audubon from Mitchell Lake

View of Mount Audubon from Mitchell Lake

“Everyone has a plan 'till they get punched in the mouth.”

- Mike Tyson

I live in Florida, basically below sea level : ) So when my best friend invited me to hike up to 13,200 ft, I put a ton of pressure on myself to do it. I thought, “I’m The Breathing Diabetic. I better be able to handle some altitude.”

But I didn’t train how you might think. Of course, I initially started with more breath holds. But I realized that the issue at altitude is lower air pressure. To breathe, our lungs expand, the pressure decreases in our lungs, and air flows in from the atmosphere due to the pressure difference. However, at altitude, the lower air pressure will make that process harder.

If each breath is harder, your diaphragm and other breathing muscles will fatigue quicker, and you’ll feel out of breath. Maybe I’m wrong, but that seemed like the biggest issue when I considered everything I’ve learned.

So I decided to focus on lung capacity. With greater lung capacity, the lungs can expand more, pressure can decrease more, and breathing can be easier at altitude. Is this proven? I don’t know. But it made sense to me.

So I did a lot of Wim Hof breathing, a lot of work with the Oxygen Advantage Sports Mask, and a lot of extended exhalations. I also used ocean breathing during my morning breathing practice for added resistance.

Did it work? I’m not sure since I don’t have a control to compare against. But I made it. It was extremely challenging, and all of my plans went out the window once we hit about 11,000 ft. The winds were insane, my hands were freezing, and the continuous uphill was way more brutal than I expected.

To cope, I did some periodic breathwalking, and every few minutes, I took 10 massive Wim Hof style breaths. Going up, I was probably around 40% nasal, 60% mouth breathing (I went into it not caring which hole I used, as long as I made it). Going down was about 90% nasal and 10% mouth.

When I got to the summit, my oxygen saturation was steadily 81-85%. Crazily, my blood sugar was 404 mg/dL (!), which wasn’t helping the situation. But I made it. Mission accomplished.

If you have any thoughts about altitude or my training approach, please send me an email at nick@thebreathingdiabetic.com with the subject “High Altitude.” It was my first time, so I have no clue if what I’m saying makes sense : )

More Pictures

SpO2 was hovering around 81-85% right when we reached the summit. This was with normal nasal breathing.

SpO2 was hovering around 81-85% right when we reached the summit. This was with normal nasal breathing.

IMG_0692.png
IMG_0672.png
“Strategically” giving my diaphragm a rest before we started one of the last pushes. I wasn’t tired, just meditating 😂😂😂

“Strategically” giving my diaphragm a rest before we started one of the last pushes. I wasn’t tired, just meditating 😂😂😂

Me (left) and James (right) at the peak hiding from the insane winds. Gusts felt like they were over 60 mph.

Me (left) and James (right) at the peak hiding from the insane winds. Gusts felt like they were over 60 mph.

James taking in the view.

James taking in the view.

Lucid Breathing, Positive Feedback Loops, and Wim Hof’s Breath Mastery

 
 

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Hey,

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

I hope you enjoy!

 
 
 
 

4 Thoughts


1. Why We Should (and Should Not) Care About HRV

“Over the years we've experimented with many different types of physiological and psychological measures. Heart rate variability (HRV) patterns… have consistently emerged as the most dynamic and reflective of our inner emotional states.”

- The Heartmath Solution

I’ve been on an HRV kick lately. And although I’m fascinated by the physiological implications of it—its correlation with disease and diabetes, its impact on stress, and so on—here’s another reason we should care: It’s the “most dynamic and reflective [measurement] of our inner emotional states.”

Of course, this makes perfect sense, as our emotional states impact our physiology, and vice-versa. HRV gives us an index for them all, which is why we should care about it.

But, we should also remember that high HRV isn’t the end goal. It’s the positive states associated with high HRV we’re after.

So here’s to using slow breathing to maximize HRV while (paradoxically) remembering that HRV is not the end goal.

***

Related Quote: “‘When a measure becomes a target, it ceases to be a good measure.’ Measurement is only useful when it guides you and adds context to a larger picture, not when it consumes you.” - James Clear, Atomic Habits

P.S. Huge thanks to Crussen for The Heartmath Solution. After taking his genuinely incredible Heart Coherence class, I contacted him, and he said Heartmath helped inspire it. I immediately grabbed the book and loved it.

2. The Positive Breathing-Relaxation Feedback Loop

“Slow breathing techniques with long exhalation will signal a state of relaxation by VN, resulting in more VN activity and further relaxation.”

- Frontiers in Human Neuroscience, 2018

Here’s a positive feedback loop we can celebrate: Slow breathing sends a message of relaxation via the vagus nerve, which increases vagal activity, further enhancing relaxation. Thank you, complicated physiology.

Practically, this is why when you start your slow breathing practice, you don’t feel much at first, but after a few minutes, you feel like a different person. You’re experiencing this positive breathing-relaxation feedback loop in action.

Complex science. Simple to experience.

Give it a shot today.

***

Related Quote: “Not only does VN control heart rate and slow deep breathing, slow respiration rates with extended exhalation could also activate the PNS by VN afferent function in the airways. This is a form of respiratory biofeedback.” - Same paper as above

Related: Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve

3. A Wealth of Health | Breathing: Misconceptions and Tips (and Wim Hof’s Mastery)

“Taking control of the breath — consciously thinking about the unconscious respiratory mechanism — is the first step to improving a plethora of everyday struggles and habits.”

- The Breeze, Breathing: Misconceptions and tips

I picked that quote because it goes perfectly with Thought #4 below on Lucid Breathing. But the article is packed with information (and name drops, 😂). It covers a lot of ground, somewhat disjointedly, but I think you’ll enjoy it.

My favorite part was a reminder of something I often forget: That Wim Hof is a master of the breath (and marketing). Although his method frustrates many in the breathing community, James Nestor nailed it in this article:

“Everyone thinks that Wim Hof is breathing ‘Wim Hof breaths’ all the time,” Nestor said. “He’s not. He’s breathing like that for 20 minutes, and the rest of the time he’s breathing really slowly, and he’s humming.”

Enjoy!

***

Related: 20 One-Sentence Thoughts on the Wim Hof Method

4. Are Lucid Breathers the Future of Evolution?

“It seems to be only around 20 to 30% of the population are actually natural lucid dreamers…Maybe those 20 to 30% of people who do lucid dream are at the forefront of hominid evolution, and they are going to be the next species of preference. We just don't know.”

- Matthew Walker, Ph.D.

Maybe the same is true of lucid breathers? Interestingly, Nature made it difficult to control our dreams. It made it simple to control our breath—though most of us sleep right through it.

But control over our breath was not an accident. As Belisa Vranich and Brian Sabin tell us in Breathing for Warriors, “It's an invitation, an opportunity to take part in our own nature and evolution.”

So wake up in your breath. Use it to control this dream we call living.

 
 
 
 

1 Quote

“The quality of our breath expresses our inner feelings.”

- TKV Desikachar

P.S. I found that quote here.

 
 
 
 

1 Answer

Category: Heart and Breath Pacemakers

Answer: Although our heartbeat is controlled by pacemakers in the heart, the breathing pacemakers are located here.

…

(Cue the Jeopardy! music.)

…

Question: What is the brainstem?

In good breath,

Nick Heath, T1D, PhD
Diabetes is Tiny. You are Mighty.

P.S. My anxiety does not define me

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

How Breathing Improves HRV, Sleep, and “Keep Breathing. That’s the Key”

 
 

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Greetings,

I realized that last week marked one year of The Breathing 411—and 2.5 years of sending a weekly breathing newsletter. 🤯

Writing this newsletter is my favorite thing in the world to do, so thank you for reading, sharing, and practicing these ideas.

Alright, here are 4 thoughts, 1 quote, and 1 answer for this week.

Enjoy!

 
 
 
 

4 Thoughts


1. The Mechanisms of How Breathing Improves HRV

“Inhalation causes an immediate rise in heart rate, followed (∼5 s) by increased blood pressure and baroreceptor firing. Exhalation results in an immediate decrease in heart rate followed (∼5 s) by decreased blood pressure and baroreceptor firing.”

- A Practical Guide to Resonance Frequency Assessment for Heart Rate Variability Biofeedback,
Frontiers in Neuroscience

Have you watched the Huberman Lab video showing how breathing immediately impacts heart rate? Check it out. The above passage explains how that process goes on to improve HRV.

Specifically, it’s that ~5-second lag between the rise and heart rate and rise in blood pressure that’s critical. And it’s this lag that makes breathing at a 5in/5out rhythm so beneficial (although it’s slightly different for everyone).

When we breathe like this, the messages from our breath and blood pressure synchronize, increasing their amplitude and increasing HRV.

Thus, there’s to magic behind how slow breathing improves HRV. It’s simply a harmony of body messages, which increases efficiency and, subsequently, improves resiliency and overall health.

***

Related: #2 Why Trampolines Are More Useful Than Science To Explain Slow Breathing

Related Quote: “The optimum breathing rate is about 5.5 breaths per minute. That’s 5.5-second inhales and 5.5-second exhales. This is the perfect breath.” - James Nestor, Breath

2. Breathing’s Version of Powered In, Unplugged, and System Restarts

  • Nasal breathing is like having your computer plugged in. You’re getting a constant supply of energy via your power chord (nose and nasal airways).

  • Mouth breathing is like unplugging from the charger. Sometimes it’s needed, and you can make it for some time, but eventually you’ll run out of juice.

But suppose you keep your computer plugged in 24/7, even at night when you close your laptop (via mouth tape).

What happens in that case? Well, even then, you’ll eventually have too many things running. You’ll need a restart.

Methods like Wim Hof/SKY/Tummo serve as this restart for your nervous system. They clean out all the junk, allowing you to return to your baseline.

Here’s to using our breathing to optimize our energy and meet whatever demands our systems have.

3. “Can Breathwork Help You Sleep? An Expert Explains”

“If you want to engage in breathwork for sleep, don’t get too hung up on the details. The key is to slow down your breath and really direct it to your belly using your diaphragm.”

- Can Breathwork Help You Sleep? An Expert Explains

In this article, Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins University, explains why deep breathing is so helpful for sleep. It’s super quick and practical—I loved it.

It was especially refreshing that there was nothing fancy or complex: “It’s not a super complicated thing to practice,” she says. “I think it would be hard to find something that would steer you completely wrong.” Amen, and enjoy!

***

Related: Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia in Frontiers in Psychiatry, 2019

Related: Mindfulness training helps kids sleep better, Stanford Medicine study finds (July 6, 2021)

4. Turning Breathing Knowledge into Breathing Wisdom

“But not until that moment…did that knowledge become wisdom, that is, become how I felt.”

- Alex Lickerman, MD, The Undefeated Mind

What a perfect distinction for when knowledge becomes wisdom: It’s that moment when something you know becomes how you feel.

Here’s to turning breathing knowledge into breathing wisdom through continuous learning, practice, and insights.

***

P.S. Dr. Lickerman also describes an insight as “that most mysterious of experiences in which knowledge takes root in a person’s psyche and alters what he believes and therefore how he behaves.” Love it.

Related Quote: “Only knowledge that is used sticks in your mind.” - Dale Carnegie

 
 
 
 

1 Quote

“Keep breathing. That’s the key. Breathe.”

- Gimli, Lord of the Rings: Two Towers (link to video)

P.S. Thanks E.S. for that quote. Along with sending me ridiculously good science articles, he also hits me with gems like this : )

 
 
 
 

1 Answer

Category: Nasal Breathing and the Brain

Answer: Nasal airflow is encoded in this part of the brain, which then is projected onto emotional regions of the brain.

…

(Cue the Jeopardy! music.)

…

Question: What is the olfactory bulb?

In good breath,

Nick Heath, T1D, PhD
Diabetes is Tiny. You are Mighty.

P.S. My entire personality for the next 3 weeks

 
 
 

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Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Breathing Gives Us What Babies Want, 0.1 Hz, and The Miracle of the Nose

 
 

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Hey,

Here’s your weekly dose of breathing and diabetes fun. Plus, a letter I wrote 10 years ago…

I hope you enjoy reading!

 
 
 
 

4 Thoughts


1. Breathing Gives Us What Babies Want

In the Paradox of Choice, Barry Schwartz discusses a fascinating study:

  • Group 1: Infants were able to control some dancing toys by turning their heads in their cribs. It made them really happy to see the toys.

  • Group 2: Got “a free ride.” They saw the same toys, but theirs just randomly appeared when the Group 1 babies made them turn on.

The Group 2 babies still found this very entertaining, at least at first. But they eventually lost interest, whereas Group 1 didn’t:

“The different reactions of the two groups caused researchers to conclude that it is not dancing toy animals that are an endless source of delight for infants, but rather having control. Infants kept smiling and cooing at the display because they seem to know that they made it happen.”

I think this study demonstrates why breathing (especially Wim Hof) is so impactful. It taps into a desire that’s in us since birth—the desire for control.

Breathing gives it to us, immediately. We can instantly change our state, and we know we made it happen, not some external force. We become Group 1.

It’s like what Barry Schwartz says when interpreting those babies’ reactions:

“I did this, isn’t it great? And I can do it again whenever I want.”


2. The Upside of Diabetes

“When I was eleven years old, I was diagnosed with Type 1 diabetes. This taught me a lot of responsibility at a young age…I have to incorporate a lot of “thinking ahead” and problem solving into my daily routine…Furthermore, it has taught me to always be positive and to be grateful for every opportunity I have…Although I do not enjoy having diabetes, it has definitely had a positive impact on my life.”

I wrote that 10 years ago when I was applying for graduate school.

Fast forward to today, and it’s often depressing researching about breathing and diabetes. As excited as I get about breathing, I’m also continuously reminded of all the ways diabetes is ruining my health. Thanks, science.

But in reality, I’ve always felt that diabetes is the best thing to ever happen to me. And I still 100% agree with everything I said 10 years ago.

I’m not saying diabetes doesn’t suck. But, I try not to forget that it could be a lot worse and that it has had many positive impacts on my life.

So here’s to keeping a positive outlook, while simultaneously being realistic, knowing that we need to take extra good care of our bodies and health.

…

P.S. This was inspired by my recent re-reading of The Upside of Stress.

P.P.S. You can read the letter by clicking here.


3. How Slow, Deep Breathing Taps into A Natural Rhythm in Our Bodies

“Noble’s research demonstrates how tiny mechanisms throughout our cardiovascular system oscillate at that same frequency of 0.1 Hertz. ‘It’s almost like an inherent rhythm,’ he says. ‘Your breath may be unlocking this rhythm that you already have going on in the background.’”

- How Slow, Deep Breathing Taps Into A Natural Rhythm In Our Bodies

I read this article first thing in the morning with a cup of coffee. It was so good, I think I starting buzzing at 0.1 Hz : ) It’s just so awesome seeing “breathing” continue to seep into popular resources like Discover Magazine.

Read it, practice it, share it, and enjoy it. As they say in the article, “All you need is a pair of lungs, and some discipline.”

…

P.S. Another reason this was so much fun to read was because a 411 reader sent it to me. It’s my favorite thing in the world when you all send me such good stuff. Thanks, as always, “Midnight Larry!”

4. How To Get The Benefits of Breathing Without the Mastery

“Happily, the benefits of training in meditation arrive long before mastery does.”

- Sam Harris

The same is true for slow breathing. And it’s simple to get the benefits of breathing without mastery: Just get started.

I still suck at breathing. I’m continuously working on it. But I’ve seen incredible benefits because I practice every single day.

So don’t worry about perfection or mastery. Just get started. The best way to do that? Just four minutes a day—two in the morning, two before bed.

…

P.S. This was inspired by a +1 from my favorite teacher, Brian Johnson.

Related Quote: "How do you best move toward mastery? To put it simply, you practice diligently, but you practice primarily for the sake of the practice itself." - Robert Greene, Mastery


 
 
 
 

1 Quote

“The nose is the silent warrior: the gatekeeper of our bodies, pharmacist to our minds, and weather vane to our emotions.”

- James Nestor, Breath

 
 
 
 

1 Answer

Answer: In a blue whale, this organ weighs over 1,500 lbs.

…

(Cue the Jeopardy! music.)

…

Question: What is its heart?

I wonder what it’s resonant frequency is… : )

In good breath,

Nick Heath, T1D, PhD
Diabetes is Tiny. You are Mighty.

P.S. bet u just loooove school

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Breathing Through Negative Feedback Loops, and the WHM in 2.5 Minutes

 
 

Listen to this post:

 

Welcome back to another issue of The Breathing 411.

Here are 4 thoughts, 1 quote, and 1 answer for the week. Enjoy!

 
 
 
 

4 Thoughts

1. The Epiphenomena of Breathing

“However, a lightbulb also produces heat. Heat is not the function of the lightbulb, nor is it the reason we originally fashioned it […] It is an unintended by-product of the operation, not the true function. Heat is an epiphenomenon in this case.”

- Matthew Walker, Why We Sleep

Depending on you and your perspective, breathing can have many epiphenomena. For example, you might do a breathing practice to relax. But, as a by-product, it will also improve autonomic and cardiovascular function.

Perhaps your breathing practice is for better sleep. In this case, you’ll still experience the epiphenomena of better insulin sensitivity and better focus.

In fact, optimal breathing has so many “epi-benefits,” it’s hard to keep track. Luckily, you don’t have to. You simply pick one or two reasons that make sense for you, and let the rest happen on its own, like heat from a lightbulb.

Related Quote: “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

2. The Negative Feedback of Stress in Diabetes, and What We Can Do About It

  • Diabetes is a chronic stressor. [1]

  • Chronic stress worsens blood sugar control. [2]

  • It also reduces HRV, increasing susceptibility to more stress. [3]

  • This then can increase anxiety. [4]

  • Leading to more stress and worse blood sugar control. [2]

  • Which then leads to the subjective feeling of more stress. [1]

It’s a merciless cycle.

Encouragingly, however: “Emerging evidence strongly suggests…that interventions that help individuals prevent or cope with stress can have an important positive effect on quality of life and glycemic control.”

You probably know where this is going : )

Slow breathing immediately helps:

  • It reduces chronic stress by increasing vagal tone. [5]

  • It improves both short- and long-term HRV. [6]

  • It reduces anxiety. [7]

  • It improves blood sugar control. [8]

The negative feedback loop of stress and diabetes won’t just go away. But slow breathing gives you an effective intervention you can use to help offset its harmful effects and prevent it from getting out of control forever.

Related Quote: “Slow breathing could be a simple beneficial intervention in diabetes.” - Nature Scientific Reports

3. How The Wim Hof Method Works, In 2.5 Minutes

“So what happens when you breathe this way is you stress your body out. […] You control your stress to a specific amount of time so that, for the rest of the day, you can chill out. So that is probably why Wim Hof’s method works so well.”

- James Nestor

Tomorrow is Wim Hof’s birthday. In that spirit, here’s a quick 2.5 minute clip of James Nestor explaining how the WHM works.

Enjoy!

Related: 20 One-Sentence Thoughts on the Wim Hof Method

Related Quote: “I’m not afraid of death, I’m afraid not to have lived fully.” - Wim Hof

4. We Are All Living Nasal Breathers

“All living things on our planet undergo a unescapable and predictable daily change in their environment: Day becomes night. […] To cope with this predictable daily change in light and dark, almost every living organism has developed an internal timing system, or circadian clock.”

- Satchin Panda, PhD, The Circadian Code

In The Circadian Code, we learn that, try as we might, we cannot override our circadian rhythm. Evolution programmed it into us. Trying to fight it with more coffee (talking to myself here) will only hurt us in the long run. We’re much better off aligning with it to achieve our best health outcomes.

This reminded me of a seemingly unrelated, yet similar concept: we’re all nasal breathers.  We can optimize our diets, exercise, and so on, but if we don’t breathe how evolution designed us to—through our nose—we’ll never reach our full health potential.

Related: Chronic sinus inflammation appears to alter brain activity

Related Quote: “Around 1500 BCE, the Ebers Papyrus, one of the oldest medical texts ever discovered, offered a description of how nostrils were supposed to feed air to the heart and lungs, not the mouth.” - James Nestor, Breath

 
 
 
 

1 Quote

“The power of the breath has been used not just to heal, but to attain extraordinary feats that appear to defy laws of physiology. […] With mastery of his breath and his meditative practices, Hof is redefining what is considered physiologically possible for a human.”

- Michael J Stephen, MD, Breath Taking

 
 
 
 

1 Answer

Answer: Although known as the Ice Man, Wim Hof has also completed a full marathon without water in this desert.

…

(Cue the Jeopardy! music.)

…

Question: What is the Namib Desert?

P.S. Here’s short clip of him walking. He’s mainly nose-breathing, probably to conserve water : )

In good breath,

Nick Heath, T1D, PhD
Diabetes is Tiny. You are Mighty.

P.S. Do drugs and stay out of school

 
 
 

Sign Up For The Breathing 411

Each Monday, I curate and synthesize information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing. It’s a fun way to learn something new each week.

 
 

Wim Hof in One Sentence, and A Calming Breath

 

Greetings everyone,

Here are four thoughts, one quote, and one answer for you to ponder this week.

Enjoy!

 
 
 
 

4 THOUGHTS

1. 20 One-Sentence Thoughts on the Wim Hof Method

"Wim Hof breathing doesn’t help with the cold; your belief that it helps with the cold is what helps with the cold."

The Wim Hof Method. For some, it’s easy to point out its flaws. For others, it’s hard to deny its power. But one thing is certain: it’s confusing as hell for just about everyone.

In this post, I share 20 one-sentence thoughts about the WHM. You might still be confused, but at least we can be confused together : )

2. Why Nose Breathing Might Be Especially Important for Diabetics

We have recently learned that inhaled NO is transported systemically throughout the body (a paradigm shift in breathing science). Specifically, we discovered that:

Both of these findings are particularly important for diabetes. For example, people with diabetes suffer from reduced endothelial-derived NO and reduced blood flow. Diabetics also have a tendency to store less NO as SNO-Hb.

Collectively, these papers suggest that inhaled NO might be essential for people with diabetes, providing support that diabetics should be breathing nasally 24/7.

Ultimately, it will require better blood sugars to fix the issues with NO metabolism in diabetes. But breathing might also help here, as it both improves glucose control and helps reverse the harmful effects of high blood sugars.

3. How Breathing Can Calm Us - A Perfect Read

"Instead of trying to think yourself out of feeling anxious, you can do something concrete — breathe slow or fast, in a particular rhythm, or through one nostril — and sometimes find immediate relief." - Feeling anxious? The way you breathe could be adding to it

This TED/UC Berkeley article is a gem. It will be my new go-to for people interested in the calming effects of breathing. Enjoy the excellent read.

4. Breathing is Practical Idealism

"Mahatma Gandhi called this “practical idealism,” which means that it can be practiced in every aspect of life. It doesn’t call so much for great acts of heroism as for a continuing, persistent effort to transform ill will into good will, self-interest into compassion.” – Your Life is Your Message

Breathing is a form of "practical idealism." It’s idyllic in that we can talk about how "breath is life" or how it’s our body’s most important function.

But it’s practical in that it can be used by anyone, anytime, anywhere. It doesn’t call for huge acts, just simple changes like using your nose, slowing down your breath, and extending your exhales.

And, quite literally, it can transform "ill will into good will, self-interest into compassion." Not in some woo-woo way, but in a concrete way, by stimulating the vagus nerve and shifting dominance to your parasympathetic (calming) system.

 
 
 
 

1 QUOTE

"Life’s most persistent and urgent question is: What are you doing for others?"

- Martin Luther King, Jr.

 
 
 
 

1 ANSWER

Answer: Of the five senses, this is our oldest.

…

(Cue the Jeopardy! music.)

…

Question: What is smell?

In good breath,
Nick

P.S. They just show up

 
 

20 One-Sentence Thoughts on the Wim Hof Method

 

The Wim Hof Method. For some, it’s easy to point out its flaws. For others, it’s hard to deny its power. But one thing is certain: it’s confusing as hell for just about everyone.

Below, I share 20 one-sentence thoughts about the WHM. You might still be confused, but at least we can be confused together : )

1. The Wim Hof PNAS paper is breathing’s equivalent of a "4-minute mile," proving scientifically that the impossible is possible.

2. You feel supercharged after three rounds, but you are not super-oxygenated.

3. By offloading carbon dioxide, you discover that you can hold your breath much longer than you ever imagined.

4. The most powerful aspect of the WHM is the mindset it gives you for the rest of your life.

5. Counterintuitively, the heavy breathing reduces oxygen delivery to the brain.

6. If Wim does yoga, then I do yoga too.

7. It’s embarrassing, yet empowering, to hold horse stance for 10 minutes in your room while swinging your arms around like an inflatable air dancer at a used car dealership.

8. The intense physiological stress of the method leads to an equally powerful relaxation response afterward.

9. The showers aren’t even that cold here.

10. The lights you see on the third round aren’t mystical, they’re electrical.

11. Three rounds of the WHM comes out to an average of about 8 breaths/min; thus, from a statistical perspective, the WHM is actually slow breathing.

12. Wait, how does it work again?

13. The hole doesn’t matter, unless you become a chronic mouth breather.

14. Your belief that Wim Hof breathing helps with the cold is what helps most with the cold.

15. You can control your cytokines, immune response, and autonomic nervous system, all with the breath

16. After years of doing it, you realize the WHM has little to do with the breath, and everything to do with the mind.

17. Immersion in cold water is the ultimate test of breath control.

18. Wim insists he’s not a guru, but the world insists on treating him otherwise.

19. Wim’s charisma is an unaccounted-for placebo effect.

20. The Wim Hof Method is a gateway drug into the Oxygen Advantage.

 
 

Please do not try the WHM without supervision from a WHM instructor who can assess contraindications, pre-existing conditions, and so on. It can be dangerous, so be smart.

The Breathing 411

If you enjoyed this, consider signing up for my 411 newsletter. Each Monday, I combine information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing.

 
 
 
 

P.S. This “one-sentence” idea was inspired by Josh Spector’s excellent post on communication. I highly recommend his For The Interested newsletter.

 
 

A Breathing 4-Minute Mile, plus Inhaled Nitric Oxide

 

TGIM. Here are 4 thoughts, 1 quote, and 1 answer for this week. Enjoy!

 
 
 
 

4 THOUGHTS

1. The Breathing 4-Minute Mile

The Wim Hof endotoxin study is breathing’s equivalent to a "4-minute mile."

People have been using breathing to modulate their autonomic nervous and immune systems for thousands of years. But Wim brought it to the world.

He proved it was possible, scientifically. And similar to how people now run 4-minute miles without using Roger Bannister’s exact training, I believe science will show that many breathing techniques work in similar ways.

But what matters most is that it’s possible. And it’s possible through breathing.

2. Inhaled Nitric Oxide has Whole-Body Effects

To date, I believe this might be one of the most important findings in breathing.

We typically believe the benefits of inhaled nitric oxide (NO) end in the lungs. However, a paper I recently reviewed showed it has whole-body effects.

Here are the take-home points from the study:

  • Their measurements were consistent with systemic transport and delivery of bioactive inhaled NO.

  • Inhaled NO can improve blood flow in distant regions where endothelial NO is suppressed—it works "where needed."

  • These effects on blood flow might be most relevant in diseases that disrupt endothelial-derived NO, like diabetes & many others.

If you’re interested, see the full summary for more details. I will be expanding on this topic with more recently-published research in the coming weeks.

3.   Why We Sigh - A Vice Article

"Breathing isn’t only the automatic exchange of oxygen and carbon dioxide, afterall. The way we breathe is influenced by our emotions and environment, and vice versa."

- Shayla Love, Why We Sigh

This was a fantastic read; I couldn’t recommend it more. I especially enjoyed the short passage about sighing and breathing variability.

I hope you all like it as much as I did.

4. Three Steps to Breathe Better Right Now

  1. Breathe through your nose.

  2. Slow down your breathing.

  3. Make each breath inaudible.

 
 
 
 

1 QUOTE

"How do you identify someone who needs encouragement. That person is breathing."

- Truett Cathy

 
 
 
 

1 ANSWER

Answer: In the atmosphere, nitric oxide is generated from this energetic process.

…

(Cue the Jeopardy! music.)

…

Question: What is lightning?

 
 

In good breath,
Nick

P.S. Doesn’t seem like a fair fight.

The Breathing 411 Newsletter

Each Monday I share 4 thoughts, 1 quote, and 1 answer like the ones you just read. If you enjoyed it, please sign up below.

 
 

Patch Your Breath, and Wim Hof’s Slow Breathing Method?

 

Happy Monday, and welcome back to another issue of The Breathing 411. Here are four thoughts, one quote, and one answer for you to reflect on this week.

 
 
 
 

4 THOUGHTS

1. Instead of a Bigger Engine, Patch the Hole in Your Boat

If you have a hole in your boat, a bigger engine or better fuel might keep you afloat longer. A more aerodynamic design might help you temporarily go faster. But either way, you’ll still be slowly sinking until you patch the hole.

Your breathing is that hole. You can eat better, workout harder, and take more supplements, which will all be very helpful. But until you "patch" your breath, you’ll never see the true potential of your energy and performance.

2. Diaphragmatic Breathing from the Cleveland Clinic

"But keep at it, because with continued practice, diaphragmatic breathing will become easy and automatic."

- Diaphragmatic Breathing, Cleveland Clinic

Last week, we discussed how diaphragmatic breathing improves recovery. Here’s a brief article from The Cleveland Clinic (regarded as one of the best hospitals and research centers worldwide) on how to get started.

Enjoy!

3. Become a Breathing Flâneur

"The flâneur continuously—and, what is crucial, rationally—modifies his target as he acquires information."

- Nassim Taleb, Antifragile

I propose we become breathing flâneurs. Let’s not be rigid with our techniques, but rather be open to change as we get new information.

Importantly, let’s rationally modify our approach based on the best information we have and the circumstances we find ourselves in.

The best way to do this is to have many options to choose from (slow breathing, Oxygen Advantage, Wim Hof, and so on) and use them as needed.

4. Wim Hof’s Slow Breathing Method - A Thought on Statistics

Here’s a fun thought about the infamous Kox et al. (2013) study on the Wim Hof Method (WHM). This paper scientifically validated that the WHM can allow people to control their autonomic nervous system and innate immune system.

There is a plot (their Figure 2) showing about 10.8 minutes of data. In that time, participants did 3 rounds of hyperventilation, and 3 breath holds. Each hyperventilation session was ~30 breaths. So, over the 10.8 minutes, they took about 90 breaths. On average, that’s ~8.3 breaths/min.

Thus, from a statistical perspective, the Wim Hof Method is slow breathing.

Now consider how much different it is to "breathe at 8 breaths/min for 11 minutes" compared to "performing three rounds of the WHM." This is why we must always put statistics into context…

But it’s also just fun to ponder : )

 
 
 
 

1 QUOTE

"Facts are stubborn things, but statistics are more pliable."

- Mark Twain

 
 
 
 

1 ANSWER

Answer: About 50% of the oxygen you breathe originated from this location.

…

(Cue the Jeopardy! music.)

…

Question: What is the ocean?

In good breath,
Nick

P.S. A fun thought exercise.

 
 

Alcohol, and Why You’ll Forget About Breathing

 

Hello, and Happy Monday. Here are 4 thoughts, 1 quote, and 1 answer that I hope you enjoy this week.

 
 
 
 

4 THOUGHTS

1. Cure Your Hangover: Why We Can’t Always Wait on Science

"If you have a hangover…if you do 20 minutes of this breathing, then you have no hangover anymore. You are learning to detox yourself in 20 minutes."

- Wim Hof, *October 21, 2015*

A study recently published in Nature - Scientific Reports about breathing and alcohol is receiving a lot of attention. People are excited to learn that controlled hyperventilation might help cure their hangover.

It’s rather amazing, but let’s not forget that Wim Hof has been talking about this for over 5 years. He didn’t know the science. He just figured it out.

And yes, I might have used his method a time or two myself : )

I’m a huge advocate of science in both my professional and personal life. But in some cases, we can’t wait on science. We must trust our intuition.

"I knew that there was no book. The book was me. The book was the interaction with the nature." - Wim Hof, FoundMyFitness, January 3, 2016

2. Why You Will Forget About Breathing

"It’s much easier to sell 'Look what I did for you' than 'Look what I avoided for you.'"

- Nassim Taleb, Antifragile

Some of us experience profound benefits from breathing. Some of us don’t. But even for those who do, life still happens. You get sick. You still get anxious. Despite your diligent practice, your energy levels still aren’t always perfect.

You might decide this "breathing" stuff isn’t working after all or that there must be something else you’re missing. So you move on and forget about breathing.

Fortunately, you’ve already laid the foundation. You can "forget" about breathing, but still reap most of the benefits. (It’s quite amazing, actually.)

Unfortunately, we will never know what it saved us from. Yes, we still got sick. Yes, we still got anxious when life got stressful. But we will never know how much worse it might have been without our breathing practice…

3. "You are Probably Breathing Wrong"

"Training yourself to breathe correctly isn't complicated, but it can help you beat back stress, sleep better, stop snoring, get fitter, avoid asthma and allergies, and even focus more easily. That's a lot of positive change for such a small intervention."

- Inc. Magazine

Here’s a quick read from Inc. Magazine with a great title: "You are probably breathing wrong. Fixing it could change your life."

I was pleasantly surprised to find several embedded links to other Inc. articles about breathing. Enjoy!

4. Un-Flaunt Your Breathing

"Flaunt: display ostentatiously, draw attention to, make a (great) show of, put on show, put on display, parade"

- Apple Thesaurus

Your breathing should be the exact opposite. It should be subtle and quiet. Here’s how: breathe through your nose and make sure you cannot hear your breathing, even internally.

 
 
 
 

1 QUOTE

"The way to get started is to quit talking and begin doing."

- Walt Disney

 
 
 
 

1 ANSWER

Answer: In your nose, this gas can reach the maximum permissible concentrations (25 ppm) set by the Occupational Safety and Health Administration.

…

(Cue the Jeopardy! music.)

…

Question: What is nitric oxide?

In good breath,
Nick

P.S. I’m not even drinking