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I hope the next 22-ish breaths are the most nourishing of your day.
NEW: Watch the AI-Generated Explainer Video Instead (this is pretty awesome 😊)
4 THOUGHTS
1. A Brand New Study on Breathing & the Brain
“This work establishes respiratory rhythm as a physiologically tunable entry point for modulating anxiety states, providing a mechanistic roadmap for developing targeted bioelectronic strategies. Therapeutically, our findings validate slow breathing not as a mere placebo but as a form of endogenous, circuit-specific neuromodulation.”
I talk a lot about breathing and the brain—and this new study shows exactly why. They found that slow breathing activates circuitry in the brain that literally reduces our amygdala’s anxiety output.
Thus, they essentially reframe breathing practices as a brain-based intervention that directly influences anxiety pathways. Pretty neat.
2. How to Induce Creativity via Deep Rest
“Psychologist Norbert Schwarz of the University of Michigan and his associates suggest that positive mood allows for more divergent and playful thinking because it signifies that all is well. When you aren't worried about threats in your environment…you have the leisure time to devote to exploration of new ideas. You can play around with alternate solutions to problems and make playful connections between ideas because your mind is not occupied with survival.”
- Shelley Carson, Ph.D.,
Your Creative Brain
This goes beautifully with the idea of Deep Rest we explored last week.
When we create physical and psychological safety—then pair it with slow breathing to turn off the threat response—we open the door not only to cellular healing, but also to creativity.
3. One of the Biggest Breathing Mistakes
The biggest mistake people make with slow breathing is quite literal: it’s breathing “too big.”
Slow does not mean large. It means quiet, light, and controlled. This is critical for getting the most benefits for stress and anxiety.
P.S. I know most of you know this by now 😊. But Always good to be reminded of the basics.
4. Coffee, Meditation, and Bad Dad Jokes
Shinzen Young, in The Science of Enlightenment:
“For me, coffee is a natural complement to meditation, because it helps to keep you alert. When I think of coffee, I think about how it makes my mind clear…”
[me abruptly interrupting on my 4th cup]
Say no more, sensei. Just take my credit card.
That’s my terrible attempt at a newsletter dad joke. It’s just a friendly reminder for all of us not to take ourselves or our practice too seriously.
1 Quote
“Our anxiety doesn’t come from thinking about the future but from wanting to control it.””
1 GOOD BOOK
The Science of Enlightenment by Shinzen Young
The title made me hesitant for a long time, but it surprised me how good this book was. It’s one I suspect I’ll revisit every few years to understand it even more deeply.
In good breath,
Nick Heath, T1D, PhD
“Breathing is the compound interest of health & wellness.”
P.S. hack for falling asleep faster
Synthesizing 454 studies to provide a structured, research-based breath system for regulating anxiety at the nervous system and brain levels.
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.