breathe less

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Eloquent Exhales, 3 Books, and Adding Sound for More Benefit

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Listen Instead of Reading

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4 Thoughts



1. A More Eloquent Way to Say “Extend Your Exhale”

Here’s a more eloquent way to say, “extend your exhale,” which applies to all aspects of life: Give more than you receive.

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P.S. This was inspired by two of my favorite teachers, Eddie Stern & Emily Hightower. See the audio version above at the 38-sec mark for the full story.

2. Get More Benefits Out of Your Practice with No Added Effort

“Petr Janata…is a cognitive neuroscientist and expert on music in the brain. He theorizes that the low frequency of the sound of water, coupled with its rhythmic nature, is similar to the frequency and rhythm of human breath. Sound, Janata contends, ‘affects our brain and influences our emotions. If I ask you to close your eyes and turn on a recording of the ocean, I can change your mood immediately.’”

- Wallace J Nichols, Blue Mind

Here’s a simple way to increase the benefits of your breathing or meditation practice: add the sound of water. You can use headphones or sit outside near a body of moving water if you’re lucky enough to have one nearby.

Here’s a playlist I have been using and enjoying. I hope you do too 🏝

3. Slow Breathing is My Favorite, but Here’s Why Most Methods Work

“Differences in the effects of various stress management approaches are minor compared to the general goal of inducing a relaxation response. For more than fifty years, Harvard’s Professor Herbert Benson, author of The Relaxation Response, demonstrated that almost any type of relaxation inducer—prayer, meditation, rhythmic breathing, visualization, or biofeedback—can rapidly reverse the more than five hundred genes that are turned on by stress. In addition, those who regularly practice a relaxation method have better long-term health, recover faster from health challenges, and use fewer medical services.”

- Wayne Jonas, MD, How Healing Works

Sounds good to me 🤯

4. One Overarching Goal for Our Breathing

“Learn to do less, but more often.”

- Dr. Jason Selk & Tom Bartow, Organize Tomorrow Today

A perfect overarching goal for our breathing is:

Learn to breathe less, but more often.

P.S. to Thoughts 2, 3, and 4

These three books, Blue Mind, How Healing Works, and Organize Tomorrow Today, have significantly changed my life over the past few months. If you’re looking for something to read, I can’t recommend them enough.


1 QUOTE

“Western science is now finally catching up to the fact that controlled breathing practices can at least ‘enhance immunity, improve cardiovascular fitness, modulate chronic disease and increase longevity’, and at most lead to almost superhuman feats.”
— Charlie Morley
 

1 ANSWER

Category: Deep Breathing & the Lungs

Answer: Deep breathing stretches the alveoli and increases their surface area, which reduces this and leads to better gas exchange in the lungs.

…

(Cue the Jeopardy! music.)

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Question: What is dead space ventilation?

In good breath,

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

P.S. Your call is very important to us.

P.P.S. Happy Birthday LP!

Breathing for Diabetes:

If you love learning about breathing, or just want to live an overall healthier life, I think you’ll really enjoy this class (diabetes or not).

 
 

* 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.

 
 

22 One-Sentence Breathing Ideas for 2022

Let’s continue the tradition this year. Here are 22 one-sentence breathing ideas to kick off 2022. Enjoy!

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Related: 21 One-Sentence Breathing Ideas for 2021

1. Demonstrations of breathing are small compared with the great thing that is hidden behind them. 

(Inspired by a Khalil Gibran Quote)

 

2. Breathing doesn’t heal you; it gives your body the environment it needs to heal itself.

 

3. We can be lost in breath, without knowing we have been breathing.

(Inspired by The Things You See Only When You Slow Down)

 

4. If you know only one breathing method, then you really know none; if you understand one breathing method, then you really know them all.

 

5. Breathing is the most direct path to practicing philosophy in our lives.

 

6. If breath is life, then optimal breathing is optimal living.

 

7. Science is timely; personal experience is timeless.

 

8. Every method works when used correctly, but no method works for everybody.

 

9. What one teacher says is essential, another will say is useless.

 

10. Breathing is a pair of leather shoes for life.

(Idea from The Tibetan Yoga of Breath)

 

11. The most practical tip for breathing is this: make it quiet and subtle. 

 

12. To breathe in a “quiet and subtle way” takes deliberate practice—effort leads to effortlessness.

 

13. Breathing may be my 70% solution but only your 20% solution.

 

14. Breathe less, sometimes more; breathe slow, sometimes fast.

 

15. We breathe through each nostril separately so they function better together as a whole.

 

16. Read about breathing but, most importantly, embody that education through practice.

 

17. Start by starting; one minute is always better than none-minutes.

 

18. A simple rule for getting started: 40% of your breath should be inhaling, 60% should be exhaling.

 

19. Holding implies tension and effort; pausing is natural and effortless.

 

20. Breath and mind are inseparable: This means you can use your breath, to change your mind, to change your breath for the better.

(A play on this line from Neurodharma: “Neurons that fire together, wire together. This means that you can use your mind, to change your brain, to change your mind for the better.”)

 

21. The goal of a breathing practice is better mindless breathing.

 

22. The joy of breathwork is breathing.

The Breathing 411 - Understand This, and You Will Understand Breathing

 

Happy Monday. I hope you enjoy this edition with a cup of coffee : )

Enjoy 4 thoughts, 1 quote, and 1 answer (like "Jeopardy") related to breathing.

 
 
 
 

4 THOUGHTS

1. Understand This, and You Will Understand Breathing

Breathing information is often contradictory:

  • Wim Hof tells you to breathe more oxygen.
    Patrick McKeown tells you to breathe less.

  • Oxygen is your body’s most important energy source.
    But the exhale is the most important part of the breath.

  • You need to teach yourself to tolerate higher levels of carbon dioxide.
    Carbon dioxide also causes fear in people who literally can’t feel fear.

  • Lung capacity determines longevity.
    But you also shouldn’t take big breaths.

  • And on & on

To understand breathing, you must accept that all of these are right, and all of them are wrong. It depends on the circumstance.

Despite its simplicity, breathing is one of the most complex functions in the human body. Blanket statements on "right or wrong" simply cannot be made without context. We must embrace the contradictions.

2. Should You Be Breathing Even Slower?

A study published in 2006 found that resonance frequency was inversely correlated with height. That is, the taller you are, the slower you need to breathe to synchronize your heart rate, breathing rate, and autonomic nervous system.

In their excellent book, The Healing Power of the Breath, Richard Brown and Patricia Gerbarg give this specific recommendation: "For people who are over six feet tall, the ideal resonant rate is three to three and a half breaths per minute."

So, if you’re over six feet tall, you might find that breathing slower than the typical recommendation of 5-6 breaths per minute works better for you. I fall into that category, and I’ve found 3 - 3.5 breaths per minute (currently 7 sec inhale, 11 sec exhale) to be my sweet spot.

3. What is Hyperventilation?

"Respiratory alkalosis is caused by hyperventilation or a respiratory rate in excess of that needed to maintain normal PCO2." - Essentials of Pathophysiology, pg. 205

"Hyperventilation is a term that describes breathing beyond that which is required to meet the metabolic needs of the body as reflected in the production of carbon dioxide." - Respiratory Physiology, pg. 128

Here are two different textbook definitions of hyperventilation. It’s actually pretty straightforward. And, as you can see, it doesn’t involve huffing and puffing. Thus, we can hyperventilate without even knowing it.

Two easy ways to check if you are overbreathing are the BOLT score and the CO2 Tolerance Test.

Two easy ways to fix it are to breathe through your nose and make your breathing quiet while at rest.

Thanks to 411 reader W.H. for inspiring this thought.

4. Is Breathing Woo-Woo?

It fascinates me that breathing, your body’s most important function, has kind of a "woo-woo" reputation. It shouldn’t. There is a mountain of scientific evidence showing its efficacy for health and wellness. For example, I have reviewed over 80 scientific papers, and HHPF seems to post a new one every day.

But you actually don’t need any of the science. Here is the quickest way to determine for yourself:

Hold your breath.

I think you will agree "breathing" isn’t woo-woo after only a few seconds.

Thanks to fellow breathing nerd R. vdC. for inspiring this thought.

 
 
 
 

1 QUOTE

"The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function."

- F. Scott Fitzgerald

 
 
 
 

1 ANSWER

Answer: The estimated prevalence of this condition is about 23% in women and 50% in men.

…

(Cue the Jeopardy music.)

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Question: What is sleep-disordered breathing?

 
 

The Breathing 411 - Intermittent Fasting and Time-Restricted Breathing

 

Welcome to another week of The Breathing 4.1.1. Let’s get right to it.

 
 
 
 

4 THOUGHTS

1. Time-Restricted Breathing?

Every now and then, skipping a meal or two ("intermittent fasting") can be good for you. Studies have even found that just compressing your eating window (that is, "time-restricted eating") is beneficial for metabolism and weight loss.

You can do this on a much smaller scale with breathing. It’s called "intermittent breathing," or simply holding your breath. Maybe it’s only 30 seconds instead of 30 hours. Still, the idea is similar: Restrict your body from something it’s used to, and it elicits beneficial responses.

Similarly (although the analogy breaks down some), "time-restricted breathing" can also be done by setting aside time each day to breathe less. You might only do this for five minutes. But, like how time-restricted eating makes the meals you do eat more useful, time-restricted breathing improves your oxygen metabolism, making those other 20,000+ breaths you take each day more effective.

2. Slow Breathing as a Treatment for Insomnia

"Practicing the 0.1 Hz rate before sleep was shown to improve sleep onset latency and quality in insomniacs and enhance the stability of their sleep pattern (13). Thus, we suggest 0.1 Hz as the optimal frequency for a slow breathing technique." - Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia

Last week, I mentioned that slow breathing might be a way to help with insomnia, based purely on deductive reasoning. With insomnia on my radar, this article jumped off the page at me. I cannot recommend it enough. Choosing only one quote was nearly impossible.

Even if you do not care about insomnia, their sections on "Cardiorespiratory Synchronization" and "Slow Deep Breathing" are phenomenal. They will be the motivation of several future thoughts…

In the meantime, let us slow down our breathing before bed (to say, 6 breaths per minute, also known as 0.1 Hz) to help increase cardiorespiratory synchronization, increase parasympathetic tone, and have a restful night’s sleep.

3. Why You Need Efficient Breathing: 18x the Energy

"Anaerobic metabolism…is relatively inefficient compared with aerobic processes. Only two ATP molecules are produced…In contrast, the body reaps 36 molecules of ATP for each molecule of glucose metabolized aerobically."

- Respiratory Physiology: A Clinical Approach

That means that aerobic metabolism (with oxygen) is about 18x more efficient than anaerobic metabolism (without oxygen). Therefore, the more efficient you are at using oxygen, the more efficient you are at producing energy.

A practical way to improve your oxygen efficiency? Time-restricted breathing.

4. A Simple Way to Breathe Better Right Now

Make your breathing quiet. This might be the easiest, most practical thing you can do anytime, anyplace, to improve your breathing (after nose breathing, of course). Give it a try now, if you feel so inspired.

Make sure you cannot hear your breathing, even internally. You’ll naturally slow down your breathing and naturally breathe less. It’s fantastic, and it’s easy.

 
 
 
 

1 QUOTE

"Gandhi became absolutely motionless. His absorption was so profound that he scarcely seemed to breathe"

- Eknath Easwaran, Gandhi The Man

 
 
 
 

1 ANSWER

Answer: The average number of breaths in a lifetime.

…

(Cue the Jeopardy music.)

…

Question: What is over 600 million?

BONUS THOUGHT

"And if the traveler is fortunate—that is, if the path is complex and profound enough—the destination is two miles farther away for every mile he or she travels." - George Leonard

I am fortunate to be traveling with you. Thank you for reading.

In good breath,
Nick

P.S. You’re Wrong and College Has Failed You

 
 

Can Overbreathing Cause Osteoporosis?

 

“Life-transforming ideas have always come to me through books.” - Bell Hooks

 
 
 
Overbreathing_Osteoporosis_1_New.png
 
 
 

This week, I want to look at a few fascinating passages on overbreathing from “Breath: The New Science of A Lost Art.”

Let’s start with James Nestor’s insight into tissue hypoxia (my bold for emphasis):

“In this, chronic overbreathing will not create ‘hypoxia’ in tissues; this is a fact that many Buteyko adherents consistently get wrong.  The real damage from overbreathing comes from the constant energy the body has to expend to run more cells anaerobically and to constantly buffer for carbon dioxide deficiencies.”

So James is saying that tissue hypoxia itself is not the problem with overbreathing. The damage occurs because of the body’s response to prevent tissue hypoxia from happening.

Overbreathing and Cell Metabolism

Aerobic = “With Oxygen”

Anaerobic = “Without Oxygen”

This damage occurs partially because of sustained anaerobic metabolism. We have all probably heard of aerobic and anaerobic exercise. Slow and steady is typically aerobic, fast and intense is usually anaerobic. We don’t have to think about it. When we push ourselves, our oxygen supply can’t keep up, and our body naturally switches to anaerobic metabolism.

This anaerobic switch creates a more acidic local environment, which will help release oxygen from the hemoglobin and help restore aerobic energy production.

But, with chronic overbreathing, this aerobic balance cannot be achieved.  So your cells are running as if you’re always doing high-intensity training…not the most efficient way to spend your day.

But that’s not even the worst part of overbreathing.

Restoring pH Balance Causes the Real Damage

The body is always trying to find balance, and this is especially true for pH. Blood pH is kept in a tight range (around 7.4) to allow the body to function correctly.

When we chronically overbreathe, we offload too much carbon dioxide, which increases pH. The body compensates through a process called “buffering,” where the kidneys begin releasing bicarbonate into the urine to restore pH balance. The real damage comes from what bicarbonate takes with it:

“This occurs because as bicarbonate leaves the body, it takes magnesium, phosphorus, potassium, and more with it. Without healthy stores of these minerals, nothing works right: nerves malfunction, smooth muscles spasm, and cells can’t efficiently create energy.” - James Nestor

Overbreathing Weakens Our Bones

All of which leads us to how overbreathing can contribute osteoporosis:

“Constant buffering also weakens the bones, which try to compensate by dissolving their mineral stores back into the bloodstream. (Yes, it’s possible to overbreathe yourself into osteoporosis and increased risk of bone fractures.)” - James Nestor

Alright, let’s break these steps down to see how this happens:

  1. Overbreathing offloads too much carbon dioxide, preventing adequate oxygen delivery to the cells.

  2. The cells compensate with chronic anaerobic metabolism.

  3. The kidneys compensate by excreting bicarbonate into the urine to balance pH.

  4. The excretion of bicarbonate “steals” important minerals from the blood.

  5. The bones then compensate by dissolving minerals back into the blood, which weakens them.

It is simultaneously amazing and scary what our bodies are capable of.  

There is Always Good News

Although this negative feedback loop is alarming, there is a way to prevent or reverse it: Stop overbreathing.

And the best way to do that? Breathe through your nose, breathe slowly, and breathe slightly less than you think you need.

In good breath,
Nick

P.S. Just Along for the Ride.

 
 

Our Breathing is Shallow and Irregular for 1/3 of Our Lives

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Two weeks ago, we discussed some surprising aspects of breathing during sleep.
Quick recap:

  • Breathing volume is significantly reduced (by 8-16%)

  • O2 drops and CO2 increases significantly

  • Breathing rate remains the same, or even increases

I often work backwards, reading one paper, then getting super excited and reading the papers it referenced. The study I’m sharing this is part of my trip down the rabbit hole of breathing during sleep.

Respiration During Sleep in Normal Man

(Click Here to Read the Full Summary)

Healthy participants were studied during sleep between the hours of 10 PM and 7 AM. None of the subjects reported sleep problems or sleep-disordered breathing (not that they would know, I guess).

They found that during non-REM sleep, breathing volume reduced between 6% and 8% from awake values. During REM sleep, breathing volume decreased by as much as 16%. Interestingly, most of these subjects had a faster breathing rate during sleep. This suggests that their breathing was shallower and lighter during sleep than while awake.

Their breathing patterns were also irregular, especially during REM sleep. (Some participants had somewhat regular breathing during non-REM sleep, but they all had unstable breathing during REM). This reduced and irregular breathing led to an estimated 39% decrease in gas exchange in the lungs, which then led to relative hypoxia (low O2) and hypercapnia (high CO2).

And the most interesting part? These findings are considered normal. These somewhat counterintuitive breathing patterns are what our bodies are meant to do during sleep.

Personally, I find it fascinating that during our body’s most restorative process (and when we have no control), our breathing is significantly reduced. If we naturally breathe less and increase CO2 during sleep, there is clearly something to it.

I’m not quite sure what to make of our shallow breathing during sleep. It might be that, because we’re lying down, we don’t need to bring air as deep into our lungs to match blood flow. In any case, it appears to be related to breathing less.

If we breathe less during sleep, and sleep is so important for health, maybe we should try it during the day sometimes too?

In good breath,
Nick