Category: Breath Work

Breathing Life into Wellness: The Secret To Combating Stress & Insulin Resistance

In today’s fast-paced, high-pressure world, workplace stress has become an all-too-common problem, silently taking a toll on our health and well-being. With countless deadlines, demanding bosses, and ever-increasing expectations, it’s no wonder that millions of us find ourselves feeling overwhelmed and burned out. But did you know that this seemingly harmless stress can seriously affect our health? Recent research has uncovered a troubling link between workplace stress and metabolic disorders such as insulin resistance and type 2 diabetes.[1] The implications of this connection are far-reaching, affecting not only our professional lives but also our overall wellness.

The Growing Problem of Workplace Stress and Its Health Consequences

“Why We Get Sick” by Dr. Ben Bikman explores the role of insulin resistance in various chronic diseases and illnesses. The book delves into the science behind insulin resistance and how it contributes to obesity, diabetes, Alzheimer’s disease, and even cancer. 

In his book, Dr. Bikman presents compelling evidence that insulin resistance plays a crucial role in developing various chronic diseases. This concept is especially relevant when examining workplace stress, as the connection between stress and insulin resistance becomes increasingly clear. 

Why We Get Sick on Amazon

Exploring the Connection: Insulin Resistance, Stress, and Chronic Diseases

Prolonged exposure to stress in the workplace can lead to a cascade of hormonal changes, including increased cortisol levels and disrupted insulin signaling. As a result, our bodies become less sensitive to insulin, setting the stage for insulin resistance and its associated health complications.

But what if our martial arts practice offered a solution, a way to combat the negative effects of workplace stress and safeguard our health? In this article, we’ll dive into the fascinating world of scientific research, exploring the ancient wisdom of the Old Masters and revealing a powerful yet simple technique that can help us manage stress and improve our metabolic health. So, stay with us as we unravel the secret to unlocking a healthier, more balanced life and discover the key to thriving in the face of workplace stress.

I know firsthand the pressures and challenges of dealing with workplace stress. Like you, I’ve felt the weight of deadlines, the frustration of unrealistic expectations, and the burden of trying to please everyone around me. There were times when the stress seemed insurmountable, leaving me feeling drained and defeated at the end of the day. I’ve been in your shoes and experienced the same emotional roller coaster that workplace stress can bring.

But along my journey, I’ve found that there is a way to break free from this vicious cycle and take back control of our lives. By tapping into the wisdom of the Old Masters, we can rise above the stress and emerge stronger, healthier, and more resilient than ever before. So, let’s embark on this journey together, discovering the key to unlocking a more balanced and fulfilling life amid the pressures and challenges of the modern workplace.

The Link Between Stress & Insulin Resistance

In the previous study, a group of researchers explored whether work-related stress could be linked to two major health issues, insulin resistance, and type 2 diabetes. 

They gathered a large group of people from a community in Beijing, China, and kept an eye on them for a few years, from 2015 to 2021. To figure out how stressed these folks were at their jobs, they used a special questionnaire called the Copenhagen Psychosocial Questionnaire (or COPSOQ for short). They also measured the cortisol levels in their blood, which is like a “stress signal” in our bodies.

What they discovered was eye-opening: people with higher levels of work-related stress were more likely to develop insulin resistance and type 2 diabetes. In fact, this stress seemed to be an independent risk factor for these conditions. The more stressed people felt at work, the higher their chances of developing type 2 diabetes.

But how does this happen? The researchers found that when people feel stressed at work, their bodies release more cortisol, which in turn seems to increase the risk of developing type 2 diabetes. 

Cortisol, often referred to as the “stress hormone,” is not inherently the enemy; our bodies rely on it in the right amounts and at the right times to maintain homeostasis. Optimal health and wellness depend on the natural ebb and flow of hormones, like the balance of yin and yang. This balance allows us to adapt and maintain a state of health and natural harmony. However, this delicate harmony is disrupted when cortisol levels become chronically elevated, leading to various health issues. 

Unlocking Ancient Wisdom: Martial Arts and the Path to Stress Management

But how can we effectively manage stress in today’s fast-paced world? One answer lies in the wisdom of the Old Masters.

The wisdom of the Old Masters has stood the test of time. As martial artists, they unlocked the secrets to power and longevity through their deep understanding of the breath. Today, modern science is validating the profound insights of these ancient practitioners.

Controlled breathing, also known as breathwork or voluntarily managing how we breathe, is an ancient and highly effective method for quickly reducing and managing high-stress levels (and impacting our body’s ability to use insulin). Breathing techniques have instant effects on our body, such as influencing HRV (our heart rate‘s natural fluctuations, a sign of good health) and calming the activity of brain cells in a region called the amygdala, which is responsible for processing emotions like stress and anxiety.

The Most Effective Stress Management Tool

In their paper titled “Voluntary Control of Respiration Patterns,” published in A Clinical Guide to the Treatment of the Human Stress Response, the authors open with the following powerful and conclusive statement “Controlled respiration (breathwork) is one of the oldest and certainly the single, most efficient acute intervention for the mitigation and treatment of excessive stress.” [2]

Practices like pranayama and qigong meditation have been found to reduce test anxiety and stress reactivity. Controlled breathing can even be used to manage motion sickness and improve seizure control in people with refractory epilepsy.

A systematic review of breathing exercises revealed a moderate effect on glycemic control and insulin sensitivity in people with type 2 diabetes.[3] The mechanisms by which breath work improves glycemic control and insulin sensitivity may involve reduced oxidative stress, improved insulin signaling, and increased glucose uptake by muscles. Practicing breathing exercises can also improve mental health and reduce stress, which are important factors in managing diabetes.

Studies have found that practicing breathwork for as little as 15 minutes a day can improve blood sugar levels and insulin sensitivity in people with type 2 diabetes. 

So, what’s the takeaway? It’s time to take a deep breath and embrace the power of our breath. By incorporating breathing exercises into our daily routine, we can effectively manage stress, improve metabolic health, and protect ourselves from the risks associated with chronic stress so common in our lives today.

How to Manage Stress with Breathing Techniques

In this section, we’ll explore three different breathing patterns that can help you manage stress effectively:

1. The Physiologic Sigh for managing stress in real-time:

•    – Take a normal breath in through your nose, and then take a second, smaller breath in on top of the first one.
•    – Exhale slowly through your mouth, releasing all the air in your lungs.
•    Repeat this pattern 2-3 times to help alleviate stress in the moment.

2. 4:6 breathing (or 6 breaths per minute, 4 seconds in, 6 seconds out):

•    Inhale slowly through your nose for 4 seconds, feeling your abdomen and chest expand.
•    Exhale gently through your mouth for 6 seconds, allowing your abdomen and chest to contract.
•    Continue this pattern for a few minutes, focusing on the rhythm of your breaths. Aim for a rate of 6 breaths per minute to help calm your mind and body.

3. Box Breathing

•    Inhale slowly through your nose for a count of 3, feeling your abdomen and chest expand.
•    Hold your breath for a count of 3, staying relaxed and present.
•    Exhale gently through your mouth for a count of 3, allowing your abdomen and chest to contract.
•    Hold your breath again for a count of 3, staying relaxed and present.

Continue this pattern for a few minutes, maintaining a rhythm that results in 5-6 breaths per minute. This technique can help bring balance to your mind and body during times of stress.

Remember to practice these breathing techniques regularly to become more familiar with them, making it easier to use them effectively when you need them most.

Breathing For Warriors

Box breathing has gained significant popularity among martial artists, thanks in part to Mark Divine, a retired Navy SEAL commander who brought attention to the technique through his experience in elite military training. This method of controlled breathing has proven to be especially valuable for those in high-stress and high-performance situations, like martial artists and Navy SEALs alike.

Martial artists often encounter intense physical and mental challenges during training and competitions. They must maintain focus, mental clarity, and emotional control while executing precise movements and techniques. Box breathing is an accessible and efficient tool that martial artists can use to calm their minds, enhance concentration, and regulate their nervous systems.

By practicing box breathing, martial artists can tap into a state of mental and physical balance that allows them to perform at their best. The technique’s emphasis on maintaining a steady rhythm and equal intervals for inhalation, breath holding, exhalation, and breath holding again mirrors the discipline and precision required in martial arts. Moreover, box breathing helps balance O2 and CO2 levels, providing a state of readiness in high-pressure situations. It’s a breathing pattern that helps to balance our state of readiness in a high-pressure situation, calming our mind and body yet keeping us feeling alert and focused, unlike some other breath work patterns that might make us too relaxed at a time when we still need to perform our best.

Conclusion

The prevalence of workplace stress has increased and has been linked to metabolic disorders such as insulin resistance and type 2 diabetes. Prolonged exposure to stress can cause hormonal changes, which contribute to insulin resistance and its associated health complications. 

However, controlled breathing techniques passed down from the Old Masters have been validated by modern science as an effective method for reducing and managing high-stress levels and their impact on insulin resistance. Breathing techniques can influence HRV and calm brain cells responsible for processing stress and anxiety, resulting in improvements in blood sugar levels and insulin sensitivity in people with type 2 diabetes. 

Incorporating breathing exercises such as the Physiologic Sigh, 4:6 Breathing, and Box Breathing into our daily routine can help manage stress, improve metabolic health, and protect ourselves from the risks associated with chronic stress. 

Box breathing, in particular, can help maintain focus, mental clarity, and emotional control while executing precise movements and techniques, making it useful for martial artists and those in high-stress situations. 

However, it’s important to acknowledge that breathwork cannot singlehandedly overcome the negative effects of an unhealthy diet or serve as a substitute for medical treatment when necessary. A holistic approach, including maintaining a balanced diet, regular exercise, and seeking professional medical advice when needed, is crucial for achieving optimal health and effectively combating stress, insulin resistance, and type 2 diabetes. 

Breathwork not only enhances our ability to manage workplace stress but also empowers us with greater personal agency in how we respond to various life situations. In the words of Stanford professor Andrew Huberman, thoughts and feelings don’t change behaviors; behaviors change thoughts and feelings. By cultivating this skill, we can navigate the ups and downs of life with more resilience and poise, ultimately creating a more balanced and fulfilling existence.

Get Fit To Fight

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

References

1. Chen, Ning, et al. “Occupational stress is associated with insulin resistance and incident type 2 diabetes: a prospective cohort study of functional community.” Clinica Chimica Acta (2023): 117356.
2. Everly, Jr, George S., et al. “Voluntary control of respiration patterns.” A clinical guide to the treatment of the human stress response (2019): 315-329.
3. Wilson, T., K. L. Kelly, and S. E. Baker. “Review: Can yoga breathing exercises improve glycemic response and insulin sensitivity.” J Yoga Phys Ther 7 (2017): 270.

How Controlled Breathing Can Improve Your Martial Arts Training

For centuries, martial artists have known the secret to both power and longevity: the breath. Breathing is the foundation of life.

From the Old Masters of kung fu to the modern-day mixed martial artists, the importance of controlled breathing has been a common thread throughout the history of martial arts.

And now, thanks to new research from PNOE, we better understand how breathing impacts our overall health and performance.

PNOE

PNOE is a company that offers services for measuring various aspects of health and wellness, including metabolic function, heart health, lung capacity, and cellular fitness.

The company claims to provide clinical-level accuracy in its assessments and uses the results to personalize nutrition and exercise plans for its clients.

1. Introduction
2. Limitation #1: Low Respiratory Capacity
3. Limitation #2: Poor Co2 Tolerance
4. Limitation #3: Low Respiratory Capability
5. Incorporating Breathwork Into Your Training
6. Controlled Breathing In Martial Arts & Beyond
7. About
8. Disclaimers
9. References

In this article, we will explore the connection between breathing and performance. We will look at the results of PNOE’s research, which found that the top three health-related limitations are all related to breathing and how these limitations can impact your ability to train and perform in a self-defense scenario. We will also discuss the benefits of controlled breathing and how to incorporate it into your martial arts training routine.

The old masters knew long ago that the breath was the secret to power and longevity. Understanding the connection between breathing and our overall health allows us to tap into this powerful tool and elevate our martial arts practice to new heights.

Studies have found that grip strength and lung function, measured by forced expiratory volume (FEV) are the two most accurate predictors of mortality, even when considering factors like age, smoking, and chronic illness. Improving these measures may be key to improving overall health and longevity.[1]

Limitation #1: Low Respiratory Capacity

One of the key findings from PNOE’s research was that 52% of test subjects scored 50% or lower on respiratory capacity. A low respiratory capacity score indicates a reduction in lung volume. Lung volume is the amount of air we can take in and exhale, which can cause reduced exercise capacity and possibly even lung disease. 

Action Steps

One of the most effective ways to preserve our basic respiratory capacity is to avoid smoking or vaping altogether. Smoking and vaping can have serious adverse effects on the lungs, leading to reduced respiratory capacity and other health issues.

Cigarette smoke contains a range of harmful chemicals that can damage the delicate tissues of the lungs, making it harder to breathe and leading to chronic respiratory conditions like emphysema and chronic obstructive pulmonary disease (COPD). Similarly, vaping has been linked to an increased risk of lung injury and inflammation, which can impair lung function and reduce respiratory capacity over time.

Ways To Increase Respiratory Capacity

Did you know that free divers have developed techniques to increase their lung volume and improve their ability to hold their breath for extended periods? These techniques can be beneficial for martial artists and other athletes looking to boost their lung capacity and endurance.

One technique that free divers use is called lung packing. This involves taking a series of deep breaths and then exhaling fully before taking one final deep breath and holding it as long as possible. By doing this, the diver can pack more air into their lungs, increasing lung volume and improving breath-holding ability.

Another technique to monitor and improve your lung volume is to use a spirometer. There are a number of digital spirometers available on Amazon that can help. These devices are easy to use and provide valuable information about respiratory health. By tracking your lung function over time, you can track your progress as you work to strengthen your respiratory muscles.

Digital Spirometer on Amazon

Limitation #2: Poor CO2 Tolerance & Cognition

PNOE’s research also found that 51% of test subjects scored 50% or lower on breathing and cognition. A low score in this area indicates that you are hyperventilating and negatively affecting your focus and cognitive capacity. Poor CO2 tolerance can lead to chronic hyperventilation. Chronic hyperventilation affects ~15% of adults and can lead to anxiety and other stress-related disorders.

We have specialized cells that play a critical role in regulating breathing frequency in the human body called chemoreceptors. There are two main types of chemoreceptors involved in this process: central chemoreceptors in the brain and peripheral chemoreceptors in the carotid arteries.

Chemoreceptors are sensitive to changes in carbon dioxide and hydrogen ion levels in the blood and brain. When these levels rise, the chemoreceptors signal the respiratory center in the brainstem to increase breathing frequency and depth to remove excess carbon dioxide and restore balance. However, many people have poor CO2 tolerance, meaning the sensitivity of their chemoreceptors is set too high.

When we hyperventilate, we exhale too much carbon dioxide. Research has shown that chronic hyperventilation can seriously impact brain function. For example, this study by Ishitsuka et al. found that people prone to hyperventilation may be at a higher risk of reduced blood flow to the brain.[2]

The same study also found that cerebral lactate levels increased when carbon dioxide levels fell below a certain point, indicating that the brain was experiencing an ischemic (reduced blood flow) event. This can cause further complications and impair brain function.

All of this is to say that maintaining healthy CO2 tolerance is crucial for optimal physical and mental performance. By paying attention to our breathing patterns and practicing techniques like slow breathing, we can improve our CO2 tolerance and reduce the risk of chronic hyperventilation.

Action Steps

Controlled breathing practices can have a powerful impact on our CO2 tolerance, and one particular technique that has been shown to be effective is breathing at a rate of 6 breaths per minute.

This technique involves taking a deep breath in for 4 seconds, and then exhaling slowly for 6 seconds. By slowing down our breathing in this way, we can increase the amount of carbon dioxide in our bloodstream, which can help to improve our CO2 tolerance over time.

In addition to improving CO2 tolerance, controlled breathing practices like this can have other health benefits. For example, they have been shown to reduce stress and anxiety, lower blood pressure, and improve overall heart health.[3],[4],[5],[6]

The great thing about controlled breathing is that it’s something we can all do and doesn’t require any special equipment. 

Limitation #3: Low Respiratory Capability During Exercise

We’ve all felt like we couldn’t catch our breath during a workout. It’s a frustrating feeling that can be caused by several factors, including weak respiratory muscles and poor posture.

PNOE’s research found that 47% of test subjects scored 50% or lower on respiratory capability during exercise. A low score in this area indicates that you cannot use the available lung volume during exercise, causing you to run out of breath faster than usual.

There are a few reasons why this might happen. One is that the respiratory muscles – including the diaphragm and intercostal muscles – may be weak, making it harder to take deep breaths and use the lungs’ full capacity. Another reason is that poor alignment of the head, neck, and spine, aka “text neck,” can restrict breathing and reduce airway size.

Action Step

The good news is that both issues can be addressed with the proper training and techniques. Strengthening the respiratory muscles through targeted exercises can improve lung capacity and endurance while correcting posture can open up the airway and make breathing easier.

Respiratory muscle training, or RMT, is a type of exercise that focuses on strengthening the muscles we use to breathe, like the diaphragm and accessory muscles. By training these muscles, we can improve our lung capacity and endurance, which can help us perform better in physical activities like martial arts.

Several types of inspiratory muscle training exist, including flow-resistive loading, pressure-threshold loading, and volume loading protocols. These techniques involve specialized devices to place specific training stress on the respiratory muscles required to induce adaptation.

Studies have shown that RMT can promote hypertrophy of the diaphragm and external intercostal muscles, increase the proportion of type II muscle fibers in the external intercostal muscles, and increase the oxidative capacity of the diaphragm. RMT can lead to improved exercise performance and reduced respiratory muscle fatigue.[7],[8],[9],[10]

Flow Resistive Devices

A flow-resistive device is a tool that can help you improve your respiratory capacity and endurance by making it more challenging to breathe. It’s strength training for your lungs – just like how you might use weights to build strength in your muscles, a flow-resistive device can help you build strength in the muscles you use to breathe.

These devices typically have a small opening or tube you breathe through, creating resistance that makes it harder to inhale and exhale. This resistance requires your respiratory muscles to work harder, which can help you build strength and endurance over time.[11]

Some examples of flow-resistive devices include the BreatherFit Pro and other similar devices available on the market. These devices are great for athletes and martial artists who want to improve their breathing and overall performance. They can be part of a comprehensive fitness program that includes RMT and increased mindfulness of our posture and corrective exercises.

BreatherFit Pro on Amazon

Incorporating Controlled Breathing into Your Training Routine

Following these action steps and incorporating them into your training program can improve your respiratory capacity and endurance, reduce chronic hyperventilation, and enhance your overall health and martial arts performance.

The Secret to Power and Longevity

Breathing exercises have been a cornerstone of martial arts for centuries. Today, new research from PNOE has helped shed light on the vital connection between breathing and our overall health and performance. By understanding this connection, we can tap into the powerful tool of controlled breathing and elevate our martial arts performance to new heights. Following the action steps outlined in this article can improve our endurance, focus, and clarity and enhance our overall health and martial arts performance.

While breathwork is not magic, it is an extremely powerful tool. By incorporating breathwork into our daily routine, we can take personal responsibility for our own mind and body and exercise agency over how we feel in real time.

Breathing is the very foundation of life, and learning how to harness its power can provide numerous benefits, from improved performance and recovery to better immune function and stress management. You can significantly enhance your physical and mental well-being by practicing controlled breathing for a minimum of 10 minutes daily. It may take time and effort, but the return on investment is well worth it. Keep practicing daily for at least four weeks, and watch as your life changes for the better.

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About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

References

1. Schu, Holger J., et al. “Pulmonary function is a long-term predictor of mortality in the general population: 29-year follow-up of the Buffalo Health Study.” Chest 118.3 (2000): 656-664.
2. Ishitsuka, T. A. K. A. O., et al. “Effects of hyperventilation on cerebral blood flow and brain tissue metabolism in normotensive and spontaneously hypertensive rats.” Stroke 13.5 (1982): 687-692.
3. Meuret, Alicia E., et al. “Hypoventilation therapy alleviates panic by repeated induction of dyspnea.” Biological Psychiatry: Cognitive Neuroscience and Neuroimaging 3.6 (2018): 539-545.
4. Banushi, Blerida, et al. “Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review.” Brain Sciences 13.2 (2023): 256.
5. Russo, Marc A., Danielle M. Santarelli, and Dean O’Rourke. “The physiological effects of slow breathing in the healthy human.” Breathe 13.4 (2017): 298-309.
6. Zaccaro, Andrea, et al. “How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing.” Frontiers in human neuroscience 12 (2018): 353.
7. Shei, Ren‐Jay, et al. “Inspiratory muscle training improves exercise capacity with thoracic load carriage.” Physiological reports 6.3 (2018): e13558.
8. Illi, Sabine K., et al. “Effect of respiratory muscle training on exercise performance in healthy individuals: a systematic review and meta-analysis.” Sports medicine 42 (2012): 707-724.
9. Nina, Bausek, Summers Susanne, and Scott B. Sonnon. “Respiratory Intervention Techniques Increase Selection Rate for Special Forces.” bioRxiv (2019): 774620.
10. Lindholm, P., et al. “Resistive respiratory muscle training improves and maintains endurance swimming performance in divers.” Undersea & Hyperbaric Medicine 34.3 (2007): 169.
11. Shei, Ren-Jay, et al. “Effect of flow-resistive inspiratory loading on pulmonary and respiratory muscle function in sub-elite swimmers.” J Sports Med Phys Fitness 56.4 (2016): 392-8.