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

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?

"A bird doesn’t sing because it has an answer, it sings because it has a song."

— — Maya Angelou

Category: Breathing Reflexes

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

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(Cue the Jeopardy! music.)

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Question: What is the Herring-Breuer reflex?

In good breath,

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

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