Take a Deep Breath
Breathe in.
Breathe out.
Inhale.... Exhale....
Feel a little better? A little more refreshed?
It may seem silly, but one of the keys to #longevity is being alive. Most of the time breathing is not a conscious decision. You are already doing it. You don't have to buy any special equipment, there are no membership fees, and you don't have to go anywhere.
Enjoy the blessing of being alive for one more moment.
Longevity Booster #1 - Disruption and De-stressing
Take a deep breath. Right now. Breath in through your nose as long as you can and then release all that air through your mouth.
Conscious breathwork is a very different thing than the autopilot version that gets us through the day. It takes a bit of work, a bit of focus and concentration. And it calms us down.
Our world is very very stressful. And that was true before COVID came to town. Chronic stress is not good for us. And to stem the deterioration it is causing, one weapon is deep breathing.
First, disrupt. You cannot take a huge breath without actively thinking about it. That's part of the magic. You are stopping your brain from worrying about everything else, and instead taking it to a place of hyper focus.
Second, destress. Deep breathing, or belly based breathing is physically different than chest based breathing. As a result, your brain and body will have unique responses when you do this type of breathing. You will move closer to a state of rest, instead of a state of stress. And that may have benefits to your immune system, digestion, and more!
Taking a deep breath is just the beginning. "Breathwork" has been applied for centuries in yoga traditions. The NAVY Seals have breathing routines. Professional athletes and singers will study breathwork for performance. You will find therapeutic applications across medical and mental practitioners. It can be quite amazing how much a single breath can accomplish.
Longevity Booster #2 - Get Some Fresh Air
Performing a deep breathing exercise will wring out all the old stale air from your lungs and bring in a load of fresh oxygen for your body to put to use. That is a great thing, no matter what.
Unfortunately, in many places in the world, air quality is not that great. If I gave you a bottle of dirty water, chances are you wouldn't want to drink it. But dirty air is all around us, somewhat unavoidable, and it is shortening our lives.
A consequence of the pandemic has been that breathing and air quality have received a lot more attention. Our concern about a virus that spreads through the air and affects our respiratory systems has led to offices and schools improving technologies for indoor ventilation.
But what about the air outside?
Go take a walk in the woods. It may seem far fetched, but nature's air filters may give you an oasis of oxygen, and there's possibly some other fringe benefits to the immune system. Plus, if you're walking around you are getting exercise too! Find your local arboretum, city green space, or take a road trip to cleanse.
Longevity Booster #3 - Stop Smoking
This one has been around for a while, but smoking cessation is still one of the most dramatic life extenders. It could be worth 10 or more years of life, whereas diet and exercise changes may only get you a few more years.
If you are a smoker, or know someone who is, you probably already know that it is hard on your body. And most smokers want to quit. But it is one of the hardest things to do!
If you want to get serious about it, the best advice is not to try it by yourself. Smoking cessation programs, with a doctor or counselor, will be the most affective approach. There have been more developments in the technology and medicine this space in recent years that show promise.
Action Steps:
There is an immense body of literature in the self help space about forming new habits, goal setting and the like. It may take a bit of experimentation, but figure out a process that works for you. Maybe it is starting small, setting up rewards, or doing things with a buddy. However you go about it, it may be helpful to view it like investing. Small incremental contributions that may end up paying off big in the long run. Here are some ideas.
3. Join a local Yoga class or a Virtual One
4. Download a Meditation App
5. Go for a walk in the woods or greenspace regularly.
6. Support or invest in clean air projects
7. Stop smoking or help someone stop smoking
Fun Facts:
Further Exploration:
Belisa Vranich's book Breathe is loaded with explanations and exercises on breath work.
The book, the Relaxation Response by Dr. Herbert Benson was one of the pioneering initiatives to study the way the things we can relieve stress in the body. The Relaxation Revolution, written in 2010 provides updated scientific support.
The Society of Actuaries Research Institute recently released a literature review of lifestyle interventions and their mortality and morbidity implications.
Actuary | Writer | Longevity and Nutrition Enthusiast
3 年From Peter H. Diamandis interview with James Nestor, author of Breathe https://www.dhirubhai.net/posts/peterdiamandis_james-nestor-science-of-breath-what-if-activity-6884613434831466496-ri-P Cliff Notes from video. Takeaways from book 1. Most people are mouth breathers 2. nasal breathing is betteri 3. Breathing less is better At minute 20ish James Nestor explains how industrialization changed our physiology for the worse- FASCINATING!! Around minute 25 he introduces the idea of taping your mouth shut at night. Minute 32 and 34 examples of breathing exercises. Minute 37 - Tibetan monks melting snow Q&A about minute 42 Minute 52 - breathing with masks. Good interview and interesting content.