Breathing through the nose (nasal breathing) is a scientifically proven coping mechanism that helps to manage stress and has many other physiological benefits. Nasal breathing promotes more effective diaphragm engagement than mouth breathing. Nasal breathing encourages diaphragmatic breathing by allowing a slower, deeper breath, which supports the downward movement of the diaphragm. This type of breathing activates the lower part of the lungs, which have a higher blood flow and oxygen exchange concentration, resulting in more efficient oxygen delivery throughout the whole body.
I led a discussion on this topic and better breathing methods last week at the University Club of Winter Park. View the full hour-long talk here at: https://youtu.be/C9xL2k-Eosk?si=9At8PXiV8nXQutPR
When you breathe through the nose, other respiratory muscles are also engaged more fully, helping to maintain core stability and improve posture. Nasal breathing encourages parasympathetic (rest and digest) activity, which can help to reduce stress, promotes relaxation and natural healing.
Breathing through the nose has a wide range of additional physiological benefits:
Air Filtration and Humidification: The nasal passages filter out pollen, allergens, dust, and other particles, while also humidifying and warming the air prior to it reaching the lungs. This mechanism reduces respiratory tract irritation and keeps lung tissues moist and better protected against environmental irritants.
Nitric Oxide Production: Nasal breathing produces nitric oxide (NO), a messenger molecule that has powerful vasodilating effects, which means that it helps dilate blood vessels and improve circulation. This in turn, allows for more efficient oxygen delivery throughout the body, supporting cardiovascular health and enhancing physical endurance.
Increased Lung Capacity and Respiratory Efficiency: Nasal breathing helps to promote a slower, more regulated intake of air, which can improve respiratory efficiency and lung capacity over time. This action enables the lungs to expand more fully, contributing to a better exchange of oxygen and carbon dioxide, thus promoting more effective overall oxygenation.
Increased Diaphragmatic Muscle Tone: Nasal breathing exercises the diaphragm, improving respiratory efficiency and also stabilizing core muscles. This can improve posture and reduce the occurrence of back and neck tension, as the diaphragm works in tandem with abdominal and pelvic floor muscles.
Lowered Stress and Anxiety Levels: Breathing through the nose activates the parasympathetic nervous system, which helps to reduce stress. Deeper, slower breathing stimulates the vagus nerve, associated with calming the body, by lowering heart rate and cortisol (stress hormone) levels.
Improved Sleep Quality: Breathing through the nose helps regulate a more consistent breathing rhythm and encourages higher oxygen levels during sleep, reducing the risk of sleep disorders such as snoring and sleep apnea.
Understanding how these mechanisms operate can be highly beneficial for health, fitness, and well-being, as consistent nasal breathing can bring about both short-term benefits such as relaxation, long-term respiratory efficiency and cardiovascular health.
Three effective methods to breathe more efficiently:
Breathe through the nose
Breathe deeper by moving the abdominal area to engage the diaphragm
Become mindful of your breathing rate or breaths per minute (BPM)
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.
I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
The Zeigarnik Effect is a psychological phenomenon discovered by Lithuanian-Soviet psychologist Bluma Zeigarnik. It describes the tendency for people to remember unfinished tasks more vividly than completed ones. This effect arises because incomplete tasks generate a state of mental tension and mild cognitive dissonance, enhancing recall ability. Once a task is completed, this tension dissipates, and details gradually fade from memory.
Several factors can amplify the Zeigarnik Effect, such as the perceived difficulty of a task, an individual’s drive or ambition, task engagement, and proximity to completion. This effect can be harnessed to improve memory retention, enhance productivity, engage audiences, or even aid in recalling people’s names. For instance, individuals often remember ongoing projects or partially finished tasks more readily than completed ones.
Positive Applications and Modern Use
The Zeigarnik Effect can be a powerful tool for boosting productivity and maintaining motivation. For instance, to-do lists have become a popular method for leveraging this effect. When people see tasks that aren’t yet crossed off, they’re more likely to feel a psychological pull to complete them. Modern task management apps also rely on this principle, where unchecked boxes serve as gentle reminders that something is left undone, encouraging users to finish their lists.
Similarly, Apple Watches use the concept of “closing the rings” to motivate users toward daily goals. By visualizing physical activity through rings that need to be closed, the watch creates an incentive to finish tasks (such as standing, moving, or exercising) and promotes consistency. This concept reinforces the Zeigarnik Effect by keeping users aware of unfinished goals and making task completion visually rewarding.
Incremental Teaching Techniques
In educational settings, many instructors use incremental teaching strategies that encourage students to keep progressing through a course. By breaking lessons into smaller, manageable steps, teachers create a continuous sense of “incomplete tasks” that keeps students engaged without overwhelming them. Each small achievement provides a sense of accomplishment while still presenting another step to tackle. This method aligns well with the Zeigarnik Effect, as the feeling of “not quite being done” nudges students to complete the next part of the material. I can relate having experienced this effect many times throughout my martial arts training, spanning over 4o years. When my peers and were first introduced to a particular form (a deliberate sequence of exercises), we most often would only learn a few steps of the overall sequence. Parts of this was because the exercises were usually quite complex not only in the static positioning of the body but also in the elaborate transitions from one exercise to the next. Learning a chunk (chunking, in one of my other posts on memory retention) was a time-proven method to help memorize the sequences. When we learned the whole set, we were ready to move onto the next or different set to follow.
Potential Drawbacks
While the Zeigarnik Effect can be beneficial, there are downsides. The constant mental reminder of incomplete tasks can lead to stress, cognitive overload, and even procrastination if the list feels too daunting. Individuals who struggle with a high number of unfinished projects may find themselves avoiding tasks instead of completing them. Understanding how to balance the effect—by setting achievable goals and taking breaks when needed—can help in maximizing its benefits while minimizing stress.
In summary, the Zeigarnik Effect remains a relevant psychological principle with applications in productivity tools, wearable tech, and educational approaches. By understanding this effect, we can better harness its potential to improve focus and task completion while recognizing and managing any drawbacks it may bring.
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.
I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
The Hawthorne Effect in Modern Contexts: Workplace, Gym, and Family Dynamics
The Hawthorne Effect refers to the tendency for individuals to alter their behavior when they are aware they are being observed. This aspect of human behavior was discovered during the Hawthorne Studies conducted at the Western Electric Company in Chicago, Illinois during the 1920s. This effect highlights how observation can influence performance and attitudes (McCambridge et al., 2014). In today’s interconnected and highly surveillance society, this phenomenon has notable implications for various environments, ranging not only in the workplace, but at the gym, in social settings, and even within family settings in public.
I can relate this back to my personal experiences while training in martial arts as a young adult. My teachers would often drive the point home that it was important and recognized when students worked hard and diligently while at the school in the group training environment. However, it was even more important how we trained on our own individually when no one else was around us or watching our work ethic in the solo setting. Similarly, the famous psychologist Carl Jung proposed the concept of each of us having our “shadow” or the hidden aspects of our behavior that we don’t usually show in public. When we know we are being observed the shadow part of one’s character hides and in place, various “personas” step up to match the situation and relative environment. In some settings, this may be perceived by others as “putting on an act,” or being a hypocrite.
Workplace Applications of the Hawthorne Effect
The Hawthorne Effect remains highly relevant to today’s workplace environment, especially as business organizations emphasize performance management and workplace culture. When employees are aware that their supervisors or peers are watching, they are more likely to engage in positive behaviors, such as increasing productivity and adhering to company protocols and policies. Studies have shown that the awareness of being observed can nurture a temporary boost in motivation and morale (Sedgwick & Greenwood, 2015). However, too heavily relying on this effect for performance enhancement may lead to superficial compliance rather than sustained engagement, consequently masking underlying workplace issues that affect productivity (McCambridge et al., 2014).
The Hawthorne Effect at the Gym
The Hawthorne Effect is also prevalent in fitness settings. Individuals at the gym, yoga studio or other fitness venues often push themselves harder or adopt better form when they believe others are observing them. This phenomenon is especially evident in both group exercise classes and during personal training sessions. The effect of observation may enhance short-term effort, but it can also create unrealistic standards of performance and an environment of comparison. Research suggests that social comparison in gym settings can both motivate and hinder progress, depending on the individual’s self-perception and fitness goals (Diel et al., 2021).
Family Dynamics in Public Spaces
The Hawthorne Effect extends to family dynamics in public as well, where the presence of other people can influence how family members interact with each other. Parents may become more patient or attentive to their children, and couples may show more affection. This effect speaks to the human tendency to present an idealized version of oneself in front of others, often reflecting societal expectations (Sedgwick & Greenwood, 2015). Although the intent may be positive, consistently modifying behavior based on external perceptions can hinder authentic interactions and create strain within relationships, as it sets up expectations that may not align with everyday family dynamics.
Conclusion
This phenomenon of human behavior demonstrates how the awareness of observation can influence temporary changes in behavior across various settings. While it can serve as a motivator in the workplace and gym, or encourage positive family or social network interactions in public, over-reliance on this effect may lead to superficial or unsustainable behavior changes. Realizing the implications of the Hawthorne Effect can encourage more genuine engagement and support environments that encourage authenticity over performative behaviors.
References
Diel, K., Broeker, L., Raab, M., & Hofmann, W. (2021). Motivational and emotional effects of social comparison in sports. Psychology of Sport and Exercise, 57, 102048. https://doi.org/10.1016/j.psychsport.2021.102048
McCambridge, J., Witton, J., & Elbourne, D. R. (2013). Systematic review of the Hawthorne effect: New concepts are needed to study research participation effects. Journal of Clinical Epidemiology, 67(3), 267–277. https://doi.org/10.1016/j.jclinepi.2013.08.015
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.
I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
The Hero’s Journey outline can apply to the average person’s life by representing the various stages of growth and transformation that almost everyone experiences. In our own personal journeys, we may all experience different circumstances or perceptions. There is only one truth, but infinite perceptions for any particular event. In real life, this journey could look like facing major life changes, pursuing personal goals, or overcoming significant mental, physical, and even spiritual challenges.
Here’s how it might play out in the life of an everyday person:
The steps of the “Hero’s Journey” include:
1- THE ORDINARY WORLD: The hero is often unaware, uneasy, or facing internal conflict, is introduced in a relatable way, allowing the audience to connect with their personal situation or struggle. The hero’s background of environment, family, and personal history, is established, revealing a feeling of opposing forces that pull the hero in different directions, creating mental and physical tension. (REAL WORLD APPLICATION: We might feel dissatisfied or unsure about something but aren’t yet driven to make a change)
2 – THE CALL TO ADVENTURE: A change is introduced to the not-yet hero, either through external forces or an internal realization, which compels the hero to confront an initial shift in their life. Something happens that urges us to change—a new job offer, a health issue, a relationship shift, or simply a sense of restlessness pushing us to grow. (REAL WORLD APPLICATION: Something happens that urges us to change such as a new job offer, a health issue, a relationship shift, or simply a sense of restlessness pushing us to grow.)
3 – REFUSAL OF THE CALL: The hero initially resists the journey, feeling uncertainty, fear of the unknown or a desire to turn away. In some cases, another 3rd party character may voice these fears and the risks involved. (REAL WORLD APPLICATION:Most often, our first reaction is resistance. We might feel afraid, overwhelmed, or doubt if we’re capable of taking on the new challenge.)
4 – MEETING WITH THE MENTOR: The hero encounters an experienced guide who provides knowledge, wisdom, training, resources, or crucial advice for the journey ahead. The hero is forced or accepts to look inward to find courage and inner wisdom. (REAL WORLD APPLICATION: In real life, mentors come in many forms like family members, friends, a teacher, a therapist, or even an inspiring book or experience that gives us insight or guidance.)
5 – CROSSING THE THRESHOLD: At the end of the first act, the hero commits to leaving behind the “ordinary world” and stepping into a new realm, filled with unknown rules and values. (REAL WORLD APPLICATION: This is the moment we commit to the journey, stepping out of our comfort zone. It could be moving to somewhere else, leaving a job, or simply deciding to make a big life change.)
6 – TESTS, ALLIES, AND ENEMIES: The hero faces various challenges, cultivates alliances, and identifies challenges and adversaries in the new world. (REAL WORLD APPLICATION: On our journey forward, we may encounter challenges and discover who supports or hinders us. We might face setbacks, doubts or obstacles while finding allies who encourage us.)
7 – APPROACH: With newly forged alliances, the hero prepares for a major trial or challenge within this unfamiliar world. (REAL WORLD APPLICATION:As we get closer to our goal, we prepare for a major challenge. This could mean making a big presentation, taking a final exam, or confronting an important fear.)
8 – THE ORDEAL: Near the story’s midpoint, the hero reaches a pivotal moment in the “unknown world,” confronting injury, death or their deepest fear. This moment of confrontation brings about a form of transformation, rebirth or renewal. (REAL WORLD APPLICATION:This is the peak moment where we face a major hurdle, fear or obstacle, like overcoming a health crisis, finally letting go of a limiting belief, or facing a major confrontation. It feels like a personal “death and rebirth,” as we emerge stronger and changed.)
9 – THE REWARD: The hero claims the reward or treasure that results from facing their challenges. There may be a celebration, though there is often still a risk of losing the reward. (REAL WORLD APPLICATION: Having faced our ordeal, we gain something valuable like greater confidence, resilience, insight, or a concrete achievement that represents our growth.)
10 – THE ROAD BACK: Around two-thirds into the story, the hero is driven to finish the adventure, returning from the unknown world to ensure the reward makes it home. Sometimes a chase scene highlights the mission’s urgency and very possibly danger. (REAL WORLD APPLICATION:With new insight or skills, we may be driven to bring our growth back to our everyday lives, sometimes facing new challenges as we try to integrate our journey’s rewards.)
11 – THE RESURRECTION: At the story’s climax, the hero undergoes a final, intense test as they approach home. They are transformed by a last act of defying death, embracing rebirth, or a sacrifice of some major merit, reaching a higher state of completion. Through the hero’s actions, the initial conflicts find resolution. (REAL WORLD APPLICATION: Before fully returning to our “normal” life, we’re often tested again, reinforcing our inner transformation. This could mean facing a problem like the one we just faced before but responding differently due to our growth.)
12 – RETURN WITH THE ELIXIR: The hero returns or continues the journey, now possessing a reward, treasure (or elixir) with transformative power, both for the hero and for the world they return to. (REAL WORLD APPLICATION: Finally, we bring valuable aspects to our daily life, whether it’s wisdom, resilience, or a new perspective. Our journey may not only transform us, but often positively impacts those around us.)
In our real life, these stages might be less dramatic and more cohesive, and maybe even more blended together. The Hero’s Journey reminds us that life is a series of growth cycles, and each challenge we face can lead to transformation, making us more resilient, self-aware, and capable.
The Perception of Healthy Eating as a Privilege in the U.S. Healthcare Landscape
Today in the US, access to nutritious food is often perceived as a privilege rather than a basic necessity. There is a combination of systemic issues in the food and healthcare industries, social inequality, and perhaps a narrow public understanding of just what good health consists of. These issues have contributed to driving up the cost of nutritious food, creating significant obstacles to maintaining a healthy balanced diet. Ironically, as US healthcare costs continue to rise dramatically, the consumption of unhealthy foods contributes to chronic health conditions creating a vicious circle of events that push individuals further into the healthcare system and consequently perpetuating the cycle of preventable diseases. These are factors that in the US, have shaped the perception that eating healthfully is a luxury and how this perception stems from economic, cultural, and educational factors that influence food choices, physical health, and overall well-being.
Economic Constraints: Why Healthy Food Costs More
A simple reason for the perception of healthy eating as a luxury is the cost disparity between purchasing of nutritious and non-nutritious foods. Organic, fresh, and minimally processed foods are typically more expensive due to significant factors such as agricultural practices, supply chain logistics, and governmental subsidies (Ver Ploeg et al., 2015). Organic farming methods are more labor-intensive and produce lower crop yields compared to of conventional farming, which relies more heavily on use of chemical pesticides and fertilizers (Hughner et al., 2007). This added labor cost, along with a limited supply, increases the cost of organic food, making it less accessible to individuals with lower incomes (Ver Ploeg et al., 2015). Conversely, crops like soy, corn, and wheat, which are often genetically modified and treated with chemicals, are heavily subsidized by the U.S. government, making processed foods derived from these crops less expensive for consumers. This economic landscape perpetuates a cycle where affordable, nutritionally poor food is more accessible, while healthier options remain financially out of reach.
Processed Foods: The Price of Convenience
Aside from cost, processed foods that are loaded with sweeteners, artificial preservatives, and flavor enhancers are designed for maximum taste appeal, convenience, and shelf stability. These foods are quite often high in sugars, salt, and unhealthy fats, all of which contribute to obesity, diabetes, and cardiovascular disease (Monteiro et al., 2018). Low-income neighborhoods, where grocery stores lack fresh produce, frequently rely on this calorie-dense but nutritionally lacking products. The convenience and affordability of these foods cloud the fact that they are contributors to poor health when consumed long-term. The perception that eating healthy is a privilege, reflects not only the cost of food but also the accessibility and desire for unhealthful options that fit into the American fast-paced, budget-conscious lifestyles (Ver Ploeg et al., 2015).
Education and Health Literacy: The Hidden Barrier
A major factor adding to this issue is a lack of health education and literacy among the general population. Understanding the impact of nutrition on long-term health is not prioritized in many US schools, and misinformation about what constitutes “healthy” is extensive (Nestle, 2013). Marketing campaigns often mislead consumers into thinking that “sugar-free” or “low-fat” foods are healthy. In reality, these foods often contain harmful additives like high-fructose corn syrup or aspartame, which both have been linked to various health risks (Swithers, 2015). Also, public knowledge of the role of whole foods, hydration, and balanced macronutrient intake is often dismal, leading some to make choices that encourage immediate taste satisfaction over long-term health benefits (Nestle, 2013). As a result, the cultural perception of healthful food as a luxury is partly fueled by a lack of nutritional knowledge, leading individuals to turn to less expensive, popular foods over healthier, less well-understood options.
The Institutional Influence: Schools and Healthcare
Schools and the healthcare system also shape public perception and access to healthy food. School meal programs, specifically those in lower-income areas, often offer highly processed foods due to budget constraints and limited resources for fresh ingredients (Gaines et al., 2014). This reinforces the idea that nutrient-dense foods are exceptional rather than essential. Just as the U.S. healthcare system prioritizes treatment over prevention, schools rarely encourage dietary education as part of comprehensive healthcare (Schroeder, 2007). While medical professionals widely recognize the link between diet and chronic disease, the system rarely encourages preventive approaches, including education relative to nutrition and lifestyle changes (Schroeder, 2007). This gap leaves many young Americans, especially those without access to nutritional education, without a clear understanding of how a healthy diet influences long-term health.
Bottled Water vs. Sugary Beverages: A Reflection of Misplaced Priorities
The fact that bottled water costs more than soda and soft drinks reflects the prioritization of profit over public health. Soda and other sugary beverages are relatively cheap due to subsidies for their ingredients and widespread production. Bottled water prices remain high due to packaging and branding processes. This pricing paradox encourages consumers, particularly those with limited resources to choose soda over water. The strategic marketing of sugary drinks as less-expensive alternatives further contributes to poor dietary habits and supports the idea that basic, healthy choices are a privilege for the exclusive or elitist.
Breaking the Cycle: A Call for Systemic Change
Recognizing and addressing the perception of having a healthy diet, being a privilege requires systemic changes across multiple sectors. Lawmakers must evaluate agricultural subsidies to level the playing field between nutrient-dense foods and heavily processed products (Miller et al., 2016). Schools should encourage nutritional education and pursue methods to improve food quality within budgetary limits, especially in low-income areas (Gaines et al., 2014). Additionally, healthcare providers should encourage preventive care practices that focus on dietary education, empowering patients to make more informed food choices. With these changes, healthy eating can become more accessible and implemented.
In conclusion, the view of healthy eating as a luxury reflects societal inequities within the American food and healthcare systems. By reducing economic and informational barriers to nutritious food, American society can cultivate a culture where healthy choices are more available to everyone, making better health and well-being, not a privilege but a shared right.
References
Gaines, A. B., Lonis-Shumate, S. R., & Gropper, S. S. (2011). Evaluation of Alabama public school wellness policies and state school mandates. Journal of School Health, 81(5), 281-287. https://doi.org/10.1111/j.1746-1561.2011.00588.x
Hughner, R. S., McDonagh, P., Prothero, A., Shultz, C. J., & Stanton, J. (2007). Who are organic food consumers? A compilation and review of why people purchase organic food. Journal of Consumer Behaviour, 6(2-3), 94-110. https://doi.org/10.1002/cb.210
Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Jaime, P., Martins, A. P., … & Swinburn, B. (2018). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 21(1), 6-8. https://doi.org/10.1017/S1368980018003762
Schroeder, S. A. (2007). We can do better—improving the health of the American people. New England Journal of Medicine, 357(12), 1221-1228. https://doi.org/10.1056/NEJMsa073350
Ver Ploeg, M., Mancino, L., Todd, J. E., Clay, D. M., & Scharadin, B. (2015). Where do Americans usually shop for food and how do they travel to get there? Initial findings from the National Household Food Acquisition and Purchase Survey. U.S. Department of Agriculture, Economic Research Service.
I teach and offer lectures about holistic health, physical fitness, stress management, human behavior, meditation, phytotherapy (herbs), music for healing, self-massage (acupressure), Daoyin (yoga), qigong, tai chi, and baguazhang.
Please contact me if you, your business, organization, or group might be interested in hosting me to speak on a wide range of topics related to better health, fitness, and well-being.
I look forward to further sharing my message by partnering with hospitals, wellness centers, VA centers, schools on all levels, businesses, and individuals who see the value in building a stronger nation through a healthier population.
I also have hundreds of FREE education video classes, lectures, and seminars available on my YouTube channel at:
United Martial Arts Association 