by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : October 2019
... bre athein...breatheout...ahhhhhh...breath ein ...breatheout... ...b reathein...breatheout...ah hh hhh... One of the most startling studies on the effectiveness of slow breath- ing was done by Italian cardiologist Luciano Bernardi. He had a group of professional mountain climbers practice breathing at a pace of six breaths per minute for one hour a day for a two-year period while they were preparing for a Mount Everest ascent, and then compared their performance with a similar group of elite climbers who didn’t do slow-breathing train- ing. Both groups reached the summit, but the slow-breathing climbers did so without using auxiliary oxygen and averaged about 10 breaths per minute at the end of the climb, while the other climbers resorted to oxygen and finished breathing twice as fast at their counterparts. Another surpris- ing result was that the slow-breathing climbers were able to use 80% of their lungs’ surface during the climb, which is essentially the maximum possible and about four times greater than that of average breathers. The core of Brown and Gerbarg’s program focuses on three exercises: 1) coherent breathing at a pace of five to six breaths per minute; 2) resis- tance breathing, characterized by a slight tightening at the back of the throat on the exhale; and 3) moving breathing, an innovative way of using the imagination to circulate energy throughout the body. These exercises, taking about 10 minutes total, have been shown to help balance the auto- nomic stress-response system, relieve anxiety and other symptoms of stress, and improve sleep. According to Brown, they are particularly effective when combined with an additional 10 minutes of movement and meditation. Brown and Gerbarg have spent a good deal of time over the past two decades teaching breathing exer- cises to survivors of mass disasters, including the 9/11 World Trade Center attack, the Gulf of Mexico oil spill, 70 mindful October 2019 well-being