water

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A Fulfilling Life, How to End, and How to Meditate without Meditating

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I hope the next 29’ish breaths are the most nourishing of your day.


4 THOUGHTS

1. There is No Single Path to a Fulfilling Life

“It may be helpful to receive advice from more experienced artists, but as information, not as prescription…

Established artists generally draw from their personal experience and recommend the solutions that worked for them. These tend to be specific to their journey, not yours. It’s worth remembering that their way is not the way.

Your path is unique, for only you to follow. There is no single route to great art.”

- Rick Rubin, The Creative Act

Likewise, the methods experienced breathing and mindfulness teachers use are specific to their journey, not yours. There is no single path to a fulfilling life.

2. Soak It In: How We End Our Practice Matters

“The way we finish a practice is as important as the doing of it itself. So, as we do the practices in this audio, try to let each breath be an opportunity to practice awareness, and at the end of each practice, take a moment to soak it in, like liquid into a sponge, and that transformative state will then become assimilated within you.”

- Eddie Stern, Healing Through Breathing

That last part is so good for any contemplative practice: “take a moment to soak it in, like liquid into a sponge, and that transformative state will then become assimilated within you.”

If you feel so inspired, give it a try after your next session 🙏

3. Let Nature Meditate You

“This is the huge advantage of water: you don’t need to meditate to take advantage of its healing effects because it meditates you.”

– Wallace J Nichols, Blue Mind

“You don’t need to meditate…because it meditates you.” That’s so good. And it applies to basically any time in nature, not just water.

So, let that excellent quote be motivation to get out in the environment a little more this week 🙏

4. Breath Awareness vs. Breath Control

Breath observation shows you who you are. Breath control shows you who you can be.

Meaning that breath awareness allows us to tune into the state of our body, mind, and spirit. But breath control reminds us that, in many circumstances, we can radically transform how we feel.

1 Quote

“When you learn to stay with the breathing, to sink deep within your consciousness, you find that there is an intrinsic happiness there that has nothing to do with sensual pleasures, and it gives your life a whole new balance.””
— Larry Rosenberg

1 Answer

Category: Blood Circulation

Answer: These are so narrow that red blood cells must travel single file to pass through them, which also helps maximize contact with air.

…

(Cue the Jeopardy! music.)

…

Question: What are the capillaries surrounding the alveoli?

In good breath,

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

P.S. scroll through for funny breathing memes

P.P.S. Check out The Breathing App for Diabetes to have Eddie Stern and me guide you through a 28-day slow breathing program.

Coaching

I can currently work with one more person if you can meet on weekends. Just send an email to nick@thebreathingdiabetic.com, and we can discuss it further 🙏

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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Breath is Heart, How it Should Be, and the Breathing Benefits of Water

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4 Thoughts



1. Breathing Blue: Why Being In or Near Water is Good for Your Breath

I usually include blog posts as an extra, but I’m super excited about this one, so I’m including it as a full thought. It’s a short 5-min read, but here are the key takeaways in case you don’t have time right now:

  • Being in water is natural resistance breathing;

  • Being near water may naturally trigger the relaxation response;

  • Just hearing water might help you relax deeper and easier.

Breathing Blue: Why Being In or Near Water is Good for Your Breath

2. Separation of the Heart & Lungs is “an interesting historical question”

“The cardiovascular and respiratory systems exist in series with the lungs, situated between the right and left sides of the circulation. Thus, breathing directly effects the cardiovascular system. How the circulation and respiration became separated into different “systems,” disciplines of study, and specialties in clinical medicine is an interesting epistemological and historical question…”

- Michael Joyner, MD & Sarah Baker, PhD, 2021

A nice reminder from the Journal of the American Heart Association that breath is heart, and heart is breath.

And since it was written by an MD and PhD in JAHA, it’s one to keep in your back pocket to explain the power of breathing to people who are new to it 🙏

3. How it Should Be, and Letting Breath (and life) Unfold Naturally

“Our tendency is to ride the breath, push it along, help it out, especially when we hear that the breath is part of this marvelous sutra, that it is the life force itself and can lead us to enlightenment. … We hear that a deep breath relaxes the body and figure that an accomplished meditator will be breathing deeply all the time, so—sometimes very subtly—we try to make the breath a little deeper.”

- Larry Rosenberg, Breath by Breath (my emphasis above)

I felt like Larry was looking directly at me when he wrote this last sentence 😂 I definitely find myself trying to breathe certain ways, because that’s how The Breathing Diabetic “should be breathing.”

But more generally, I think we can interpret breathing in this passage as a metaphor for all aspects of life.

We might ask: In what ways am I trying to make something “the way I think it should be” rather than accepting it how it is? (I have about a million.)

Then, we can use Larry’s advice, literally or metaphorically:

“If we can learn to allow the breath to unfold naturally without tampering with it, then in time we may be able to do that with other aspects of our experience: we might learn to let the feelings be, let the mind be.”

4. Practice is an Art and Science

Every breathing practice rests somewhere between an art and a science.

The goal is to find an enjoyable sweet spot for you.

1 QUOTE

“You know that our breathing is the inhaling and exhaling of air. The organ which serves for this is the lungs which lie round the heart. Thus breathing is a natural way to the heart.”
— Nicephorus the Solitary
 

1 ANSWER

Category: Water and Breathing

Answer: Because water is about 800 times denser than air, it exerts pressure on the chest wall that makes breathing about this much harder.

…

(Cue the Jeopardy! music.)

…

Question: What is 60% harder?

In good breath,

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

P.S. sorry I didn't answer your call

Breathing for Diabetes Online Course ($99):

If you love learning about breathing, want to live a healthier life, or just want to support my work, 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.

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

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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.

***

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.)

…

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.

 
 
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Easy & Natural Resistance Breathing, Flow, and How to Fall Back Asleep

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If you enjoy listening, you can subscribe to the audio version on Spotify, Apple Podcasts, and Audible so you don’t even have to look at the email 😊

 

4 Thoughts



1. How to Deal with Distraction (a method that actually works)

“I realized then that to recover from our loss of attention, it is not enough to strip out our distractions. That will just create a void. We need to strip out our distractions and to replace them with sources of flow.”

- Johann Hari, Stolen Focus

When we talk about focus, we hear a lot of the same advice. Put away your phone. Delete apps. It’s your own fault; you just need discipline.

However, Hari provides a better approach: “Seeking out flow, I learned, is far more effective than self-punishing shame.”

There are lots of ways we can do this, but my favorite is to use a focusing breathing technique to put us in a flow-like state. Then, we get to work.

Remember: Don’t shame yourself for lack of discipline. Instead, create flow.

2. Natural Resistance Breathing: Aquatic Exercise Strengthens Breathing Muscles

“The lungs are receiving a greater volume of blood as well, which, combined with the pressure that water exerts on the chest wall, makes them work harder to breathe—approximately 60% harder than on land. This means that aquatic exercise can strengthen the respiratory muscles and improve their efficiency.”

- Wallace J Nichols, Blue Mind
(I can’t recommend this book enough.)

If you don’t have a device for resistance breathing, here’s a free alternative: aquatic exercise. You get the calming effects of the water while also strengthening your breathing muscles. A natural and soothing win-win 🙏

3. Breath Counting, Worry, and Falling Back to Sleep

“Counting is handled by the same area of the brain that’s responsible for worrying. It’s difficult to do both at the same time, so counting is exceptionally effective at crowding out stress, calming a busy brain, and enhancing focus.”

- Leah Lagos, Psy.D., Heart Breath Mind

It’s hard to count and worry at the same time. So, when we wake up, and our minds start worrying about things, breath counting is particularly helpful.

Here’s how to use it: simply count in your head each time you exhale. Count up to 10, and then restart at one until you fall asleep. Simple & highly effective.

4. Great-Great-Grandchildren & the Ultimate Goal

“When we’re shooting hoops, my grandson—John Wooden’s great-great grandson—will use the backboard on a shot and say, ‘That’s what Paw-Paw wanted me to do.’”

- Jim Wooden, Foreword to Organize Tomorrow Today

After reading this, my new life goal is to have my great-great-grandchildren breathing through their noses, saying, “that’s what paw-paw wanted me to do.”

Maybe it’s not breathing for you, but it’s fun to ask yourself this question: What do you want your great-great-grandchildren doing because of the life you lived?


1 QUOTE

“A bird doesn’t sing because it has an answer, it sings because it has a song.”
— Maya Angelou
 

1 ANSWER

Category: Breathing Reflexes

Answer: This reflex, bearing two people’s names, is generally what prevents the lungs from over-inflating.

…

(Cue the Jeopardy! music.)

…

Question: What is the Herring-Breuer reflex?

In good breath,

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

P.S. Tom Reasonable

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.

 
 

Breathing Actually Reduces Oxygen (by 97%)

The-surest-way-to-prevent_Newest3.png

You’ve probably heard some variation of this by now: You can go weeks without eating, days without water, but only minutes with breathing.

But, have you stopped to think about what that really means?

I think we’d all agree that what we drink affects more than just hydration. (For example, weight loss and exercise performance.)

The same goes for eating. You would likely agree that what you eat is important to many aspects of health. For example, sleep and energy levels can be directly impacted by food.

However, when it comes to breathing, this is often overlooked. Most people think breathing is just about getting oxygen. But what if breathing actually limits oxygen?

Breathing: Is it Really About Oxygen?

Almost all “breathing techniques” are centered on oxygen. This makes sense. Oxygen is, after all, our #1 source of energy.

But what happens if we shift our perspective and look at breathing and circulation differently?

In the atmosphere, oxygen exerts a pressure of ~160 mmHg. In our cells, it exerts a pressure of ~5 mm Hg. From the time we inhale to the time the air reaches our cells, the oxygen pressure is reduced by 97%.

Therefore, our intricate oxygen transport system can be viewed as a way to limit the amount of oxygen getting to our cells. [1] Meaning, you can’t breathe more and “super-oxygenate” your body.

(Actually, breathing less is the only way to increase oxygen to your cells. But that only corrects under-oxygenation, it does not “super-oxygenate”.)

Breathing Goes Beyond Oxygen

I don’t think we’ll ever understand all of the functions of breathing. But, just like eating and drinking, breathing has impacts far beyond the obvious. Here are a few other reasons we breathe:

  • Circulate nitric oxide

  • Improve sleep

  • Improve cardiovascular health

  • Improve autonomic balance

  • Improve digestion

  • Increase energy levels (well, this is related to O2)

  • Synchronize brainwave oscillations

  • Improve cognitive function

  • Improve emotional control

  • Reduce stress and anxiety (or create it, depending on how you breathe)

That’s A Long List

And it should probably be longer.

But here’s the point: Breathing is Fundamental. It’s more important than what you eat, what you drink, or even how you sleep.

But you can’t just ignore these things either. In fact, I believe breathing should support you in your quest to optimize them. Health and well-being are not about any one thing. But, you have to start somewhere. So why not with your body’s most important function?

In good breath,
Nick

[1] This idea came from the great book “Oxygen” by Nick Lane. If you’re a super nerd, I highly recommend it.