What I’ve Been Reading (September 2021)

I’ve been as busy as ever and thus delinquent in sharing some highlights from recent books.

1. The Institute by Stephen King. Totally gripping and addictive novel. Outstanding plot premise from a master of the craft. Expect to stay up late while reading.

2. The Outlaw Ocean: Journeys Across the Last Untamed Frontier by Ian Urbina

Really well researched and well told stories from the lawless high seas. You learn about the brutal human rights violations of the people who work aboard fishing boats for literally years on end without seeing their families; piracy; ship stealing; and the terrible animal abuse of all types of fish.

My Kindle highlights are pasted below; all Urbina’s words.

Also known as icefish, the toothfish can grow to over six feet long and gets its name from a sharklike double row of steel-sharp teeth. Among Antarctica’s largest predators, the grisly gray-black creature can prowl at depths of more than two miles, and its heart beats unusually slowly—once per six seconds—to preserve energy in the frigid depths. Its eyes are the size of billiard balls that grotesquely bulge from their sockets when fishermen pull them up to shallower depths with lower pressures. The fish is also a favorite entrée in upscale restaurants in the United States and Europe, costing about $30 a fillet. But diners won’t find “toothfish” on menus. There, it is sold under a more palatable name: Chilean sea bass. Demand soared in the 1980s and 1990s after a Los Angeles fish wholesaler with a flair for marketing renamed the fish.

To avoid wasting space and contaminating more valuable catch, deckhands usually throw the rest of the shark back into the water after they cut off the fins, which can sell for a hundred times the cost of the rest of the meat. It is a slow death: the sharks, alive but unable to swim without their fins, sink to the seafloor, where they starve, drown, or are slowly eaten by other fish.

By 2017, roughly a third of all shark species were nearing extinction.

By 2015, about ninety-four million tons of fish were caught each year, more than the weight of the entire human population.

As the size and strength of nets increased, so too did the amount of bycatch that was inadvertently killed and thrown back. More than half the global catch is now tossed overboard dead, or it is ground up and pelletized to feed pigs, poultry, and farmed fish. For instance, feeding a single “ranched” tuna can require catching and pelletizing over thirty times the weight of that tuna in fish pulled from the sea. These technological advances, as well as the industrialization of fishing, are a big reason why catches from the high seas rose 700 percent in the last half a century. They also partly explain why many of the world’s fish stocks are at the brink of collapse.

So-called pescetarians, indignant over the suffering of farm cows and chickens, frequently include wild fish in their diets, he said.

“No one has ever asked about us before,” said Purwanto, who had been working on the ship for a year. “Why do you want to know about life on the ship?” he asked. The investigator and the union inspector responded that they were simply checking for labor violations. Purwanto said that even if there were violations, it didn’t matter—he needed the job, so he would not say anything more. There was nothing else for him back in Indonesia, he said. “This is the best we can get.”

The Dutch doctor and founder of Women on Waves traverses the globe in a converted medical ship carrying an international team of volunteer doctors that provides abortions in places where it has been criminalized. Running these often-clandestine missions since the early years of the twenty-first century, Gomperts has repeatedly visited the coasts of Guatemala, Ireland, Poland, Morocco, and a half dozen other countries, dangerously skating the edge of federal and international law.

Over a thousand stowaways are caught each year hiding on ships. Hundreds of thousands more are sea migrants, like those desperately fleeing North Africa and the Middle East on boats crossing the Mediterranean.

after the September 11 attacks, when antiterrorism laws in the United States and much of Europe restricted crews’ access to ports. Crews were required to park no closer than half a mile from shore as they waited for a call from ship operators informing them of their next destination. On board, a crewman can sit, sometimes for months, within sight but out of reach of sending his wife an email, eating a decent meal, having a doctor check the toothache that keeps him up at night, or hearing his daughter’s voice on her birthday. In many ports, dockside brothels adjusted their business models to these new norms. “Love boats,” or floating bordellos, began shuttling women or girls, along with drugs and alcohol, out to the parked ships. But the longer the men were stuck, the less such boats came calling. Everyone knew that a stranded seafarer is soon a penniless seafarer.

The biggest change, though, I felt in my stomach. During several years of reporting at sea, I grappled with a worsening case of what some mariners called sway. Others referred to it as dock rock, land sickness, reverse seasickness, or mal de débarquement (French for “disembarkation sickness”).

An impatient raconteur, Hardberger listened as if he was eager for you to finish your story so he could start telling his (which was invariably better).

More than 90 percent of the world’s goods, from fuel to food to merchandise, is carried to market by sea,

If a chase starts on the high seas, it’s even more fraught. Except under special circumstances, a ship may only be stopped in international waters by a warship of its own flag or with permission granted from the fleeing ship’s flag state. Liberia, the country with the most vessels sailing under its flag—more than forty-one hundred—has no warships.

Whenever possible, Hardberger preferred to talk his way on board, using the collection of fake uniforms and official-sounding business cards he maintains. Among them: “Port Inspector,” “Proctor in Admiralty,” “Marine Surveyor,” “Internal Auditor,” and “Buyer’s Representative.” If he could win himself a formal tour from the ship’s crew, Hardberger wears glasses with a built-in video camera.

Over 56 million people globally work at sea on fishing boats. Another 1.6 million people work in shipping on freighters, tankers, container ships, and other types of merchant vessels. For the most part, both kinds of workers get their jobs through employment firms called manning agencies.

Over the past decade, no country has exported more seafarers annually than the Philippines, which provided roughly a quarter of the crews on merchant ships globally, despite comprising less than 2 percent of the world’s population.

American territories like Guam, Samoa, Puerto Rico, the American Virgin Islands, and the Northern Marianas may be tiny islands, but they add huge swaths of ocean to U.S. jurisdiction. As a result, no country has a bigger maritime domain than the United States.

I learned that corals are masterful hunters. They use minute poisonous barbs to spear tiny planktonic prey or deploy nets made of mucus to nab their victims. I learned that corals are also densely populated microcosms with more marine species living in a two-acre area than there are different species of birds in all of North America.

Long said he often considered jumping overboard to escape. He told a doctor who later treated him that he never once saw land during his three years at sea.

My nose nearly brushed the swinging hindquarters of the boy above me. Being that close to a complete stranger and breathing in his funk felt like an invasion of his privacy and a self-inflicted assault on mine.

Other officers offered more helpful tips [for not drowning]: Wear a headlamp and bright colors when on deck. If the water is cold when you fall in, clench your jaw and resist taking that first panicked gasp because it’s usually the one that drowns you. Limit heat loss by keeping your knees to your chest, they told me. Never swim against the current. Kick off heavy boots or shoes. If it’s not too cold, remove and tie off the ends of your pants or shirt to capture air in them and to use them as floatation devices.

The nonchalance on his face reminded me of a saying that truly dangerous men are not of a certain size but of a certain look.

Cruise liners, like most large ships, burn massive amounts of the dirtiest fuel on the market.

Their engines groaned when turned on or off, like an old man bending down to pick up a dropped cane.

Essentially waterborne dormitories for guards, these armories double as depots for their weapons, and they allow maritime security companies to avoid moving their guards on and off shore with every new assignment. Private security firms pay the armories as little as $25 per night for room and board for each guard, who tends to deploy for six to nine months or longer at sea.

Orcas are the largest apex predators on earth, meaning they sit at the top of the food chain and are not prey to any animals, except humans.

 

3. Working Backwards: Insights, Stories, and Secrets from Inside Amazon by Colin Bryar and Bill Carr

Some good nuggets about Amazon’s practices and policies that have contributed to years of innovation.

My kindle highlights are pasted below; all Bryar and Carr’s words:

When ranking candidates: There are only four options—strongly inclined to hire, inclined to hire, not inclined to hire, or strongly not inclined to hire.

One question that often gets a telling response [in reference checks] is, “If given the chance, would you hire this person again?”

Amazon’s SVP of Devices, Dave Limp, summed up nicely what might happen next: “The best way to fail at inventing something is by making it somebody’s part-time job.”

Tufte offered wise advice on how to get started. “Making this transition in large organizations requires a straightforward executive order: From now on your presentation software is Microsoft Word, not PowerPoint. Get used to it.” That is essentially what we did.

“Let me orally walk you through the document.” Resist that temptation; it will likely be a waste of time. The whole point of the written document is to clearly present the reasoning and to avoid the hazards of live presentation. The attendees have already walked themselves through the argument.

Watch what happens when we improve customer experience: Better customer experience leads to more traffic. More traffic attracts more sellers seeking those buyers. More sellers lead to wider selection. Wider selection enhances customer experience, completing the circle.

In the same 2015 shareholder letter, Jeff wrote, “Some decisions are consequential and irreversible or nearly irreversible—one-way doors—and these decisions must be made methodically, carefully, slowly, with great deliberation and consultation. If you walk through and don’t like what you see on the other side, you can’t get back to where you were before. We can call these Type 1 decisions. But most decisions aren’t like that—they are changeable, reversible—they’re two-way doors. If you’ve made a suboptimal Type 2 decision, you don’t have to live with the consequences for that long.

Put another way, if the average discount of a free shipping promotion was 10 percent, we’d see significantly more demand lift (called elasticity) by offering free shipping than by discounting product prices by 10 percent. It wasn’t even close. Free shipping drove sales. We just had to figure out a sustainable way to offer free shipping.

 

4. The Mom Test: How to talk to customers & learn if your business is a good idea when everyone is lying to you by Rob Fitzpatrick

A rare business book that I found original and super helpful. I’ve recommended it to several of our founders at Village Global who are engaged in customer development. The premise is that most potential customers will lie to you about how they perceive the value of your product, so you need to be really smart in how you frame and phrase questions to elicit honest responses.

My kindle highlights are pasted below; all Fitzpatrick’s words.

It’s not anyone else’s responsibility to show us the truth. It’s our responsibility to find it. We do that by asking good questions. The Mom Test is a set of simple rules for crafting good questions that even your mom can’t lie to you about.

Eventually you do need to mention what you’re building and take people’s money for it. However, the big mistake is almost always to mention your idea too soon rather than too late.

Talk about their life instead of your idea

Ask about specifics in the past instead of generics or opinions about the future

Talk less and listen more

How to fix it: Just like the others, fix it by asking about their life as it already is. How much does the problem cost them? How much do they currently pay to solve it? How big is the budget they’ve allocated? I hope you’re noticing a trend here.

Rule of thumb: Watching someone do a task will show you where the problems and inefficiencies really are, not where the customer thinks they are.

“Did you google around for any other ways to solve it?” He seemed a little bit like he’d been caught stealing from the cookie jar and said, “No… I didn’t really think to. It’s something I’m used to dealing with, you know?” In the abstract, it’s something he would “definitely” pay to solve. Once we got specific, he didn’t even care enough to search for a solution (which do exist, incidentally).

Rule of thumb: If they haven’t looked for ways of solving it already, they’re not going to look for (or buy) yours.

Rule of thumb: People stop lying when you ask them for money.

Rule of thumb: While it’s rare for someone to tell you precisely what they’ll pay you, they’ll often show you what it’s worth to them.

The first startup I worked at fell for the “I would definitely buy that” trap and subsequently lost about 10 million bucks. They mistook fluffy future promises and excited compliments for commitment. They incorrectly believed they had proven themselves right and wildly over-invested.

You: “When’s the last time that happened?” We use The Mom Test and ask for a concrete example in the past. Them: “Two weekends ago.” We’ve successfully anchored the fluff and are now ready to get real facts instead of generics and hypotheticals.

While using generics, people describe themselves as who they want to be, not who they actually are. You need to get specific to bring out the edge cases.

“How are you coping without it?” “Do you think we should push back the launch to add that feature, or is it something we could add later?” “How would that fit into your day?”

Or, in shorter form: Vision / Framing / Weakness / Pedestal / Ask The mnemonic is “Very Few Wizards Properly Ask [for help].”

Phone calls end up sounding more like scripted interviews than natural conversations, because they are. It’s a constraint of the medium.

Collecting compliments instead of facts and commitments. “We’re getting a lot of positive feedback.” “Everybody I’ve talked to loves the idea.”

Brad Feld on Nietzsche and Entrepreneurship

I spoke to Brad Feld for an hour about Nietzsche and his new book (co-authored with Dave Jilk) of The Entrepreneur’s Weekly Nietzsche.

The audio version is on the Village Global podcast here or YouTube version here.

My favorite part of the conversation was about how difficult it is to “see the world clearly.” We covered a bunch of interesting entrepreneurial topics.

The Code Breakers

I read and enjoyed Walter Isaacson’s new book The Code Breaker, about Jennifer Daudna, mRNA, and gene editing. Here’s Isaacson’s claim about the importance of this topic:

The invention of CRISPR and the plague of COVID will hasten our transition to the third great revolution of modern times. These revolutions arose from the discovery, beginning just over a century ago, of the three fundamental kernels of our existence: the atom, the bit, and the gene. The first half of the twentieth century, beginning with Albert Einstein’s 1905 papers on relativity and quantum theory, featured a revolution driven by physics. In the five decades following his miracle year, his theories led to atom bombs and nuclear power, transistors and spaceships, lasers and radar.

The second half of the twentieth century was an information-technology era, based on the idea that all information could be encoded by binary digits—known as bits—and all logical processes could be performed by circuits with on-off switches. In the 1950s, this led to the development of the microchip, the computer, and the internet. When these three innovations were combined, the digital revolution was born.

Now we have entered a third and even more momentous era, a life-science revolution. Children who study digital coding will be joined by those who study genetic code.

Since reading the book, I’ve been thinking about whether I should invest more time and energy to understand biology (and related life sciences trends) more thoroughly.

Isaacson does a fine job explaining the basics of mRNA in this book, but there’s at least another 30-40 hours of reading/studying that I could do would likely be both accessible to a novice and beneficial. And if this is truly a third and “even more momentous” era as the physics and computer revolutions, then it may well be worth it.

So many topics, so little time…

Book Review: Ron Chernow’s Biography of Ulysses S. Grant

I read 900 pages about Ulysses S. Grant in Ron Chernow’s authoritative biography. It was extraordinary. It’s hard not to agree with Chernow claims that Grant is the most underrated president in U.S. history.

I knew little to nothing about Grant going in, and hadn’t read a full length book about the Civil War before. So I got a superb education in the three areas I look for when reading a biography:

  1. A person of consequence
  2. The time period in which the person lived, in this case, Civil War-era America
  3. The ideas that defined their life’s work — in this case, fighting to free slaves and to maintain that freedom afterwards

I highlighted 163 sentences on my Kindle. I’ve pasted many of them below and bolded the sentences that stand out.

A few of my high level takeaways first:

  1. Grant was a common man who for much of his life lacked grand ambition: “Unlike many great historical figures, Grant brooded on no vast dreams, harbored no spacious vision for his future, and would have settled for a contented, small-town life.”
  2. Grant was and is to this day rather misunderstood as a drunkard who got lucky in war. He battled an inclination to alcohol his whole life but his reputation in this regard, Chrenow argues, is undeserved.
  3. The truly bloody horror of the Civil War. The image of thousands of bodies rotting in the battlefield and there having to be a mutually called-for truce for a couple hours because the stench overwhelmed the olfactory senses of both sides — that image is seared in my memory. 
  4. The degree to which black people in America were massacred after the abolition of slavery. “Americans today know little about the terrorism that engulfed the South during Grant’s presidency. It has been suppressed by a strange national amnesia. The Klan’s ruthless reign is a dark, buried chapter in American history. The Civil War is far better known than its brutal aftermath.”
  5. Reconstruction was a failure. “Once Reconstruction collapsed, it left southern blacks for eighty years at the mercy of Jim Crow segregation, lynchings, poll taxes, literacy tests, and other tactics designed to segregate them from whites and deny them the vote.”
  6. The Mexico war and how America acquired/stole/fought for what is now California, Colorado, New Mexico, Texas, Nevada, Arizona — an imperialist move, at Mexico’s expense, that deeply troubled Grant.

Kindle highlights now pasted below — all Chernow’s words:

Grant never grew vainglorious from military fame, never gloated over enemy defeats, never engaged in victory celebrations. He has been derided as a plodding, dim-witted commander who enjoyed superior manpower and matériel and whose crude idea of strategy was to launch large, brutal assaults upon the enemy.

The relentless focus on Grant’s last battles against Robert E. Lee in Virginia has obscured his stellar record of winning battles in the western war long before taking charge of Union forces in early 1864.

While scandals unquestionably sullied his presidency, they eclipsed a far more notable achievement—safeguarding the civil rights of African Americans.

Frederick Douglass paired Grant with Lincoln as the two people who had done most to secure African American advances:

The imperishable story of Grant’s presidency was his campaign to crush the Ku Klux Klan.

Perhaps the most explosively persistent myth about Grant is that he was a “drunkard,” with all that implies about self-indulgence and moral laxity.

what they saw as the overweening executive power of “King” Andrew Jackson, selecting the “Whig” name to liken their struggle to that against King George III. Abraham Lincoln ventured into politics as an ardent Whig, characterizing the party as one founded to depose that “‘detestable, ignorant, reckless, vain and malignant tyrant,’ Andrew Jackson.”

The Whig ideology featured a strong moralistic component that doubtless resonated in the straitlaced, church-going Grant household. To strengthen the country’s moral fiber, many Whigs wanted to expand the school system and favored Sabbath observance. They inveighed against the menace of alcohol, which was both a national problem—by 1830 each American drank, on average, seven gallons of pure alcohol per year—as well as a local scourge in Brown County, which had two dozen distilleries and many grape-growing sections.

He tamed even the most refractory horses through a fine sensitivity to their nature rather than by his physical prowess. “If people knew how much more they could get out of a horse by gentleness than by harshness,” Grant once observed, “they would save a great deal of trouble both to the horse and the man.”

“Boys enjoy the misery of their companions,” Grant concluded, “. . . and in later life I have found that all adults are not free from the peculiarity.”

Although Julia stood just five feet two inches tall and grew stout and homely with the years, she was a dainty adolescent with many attractive features.

It is a striking feature of Grant’s early life that women spied his hidden potential and forecast great things for him, whereas men counted his gentleness against him and overlooked his virtues.

In his Memoirs, Grant blasted the Texas scheme as an imperialist adventure, pure and simple, designed to add slave states to the Union. “For myself, I was bitterly opposed to the measure, and to this day regard the war, which resulted, as one of the most unjust ever waged by a stronger against a weaker nation.” He always said he never forgave himself for going into the Mexican War.

“Texas had no claim beyond the Nueces River,” Grant later noted, “and yet we pushed on to the Rio Grande and crossed it. I am always ashamed of my country when I think of that invasion.”

As the American army tarried near Monterrey, Grant savored his time there and was beguiled by Mexico—an attraction that lasted a lifetime, feeding a love of foreign travel. “The climate is excellent, the soil rich, and the scenery beautiful,” he informed Julia.

With Scott’s army poised to strike at Mexico City’s gates, President Polk had his emissary, Nicholas P. Trist, attempt on September 2 to negotiate a peace treaty by which Mexico would relinquish Texas to the Rio Grande and transfer New Mexico and California to the United States for a negotiated sum.

But in time Grant saw how a wise, charitable policy toward a conquered civilian population restored peaceful conditions with impressive speed. “Lawlessness was soon suppressed,” Grant wrote, “and the City of Mexico settled down into a quiet, law-abiding place.”91 Other accounts of the American occupation depicted atrocities raging on both sides.

The war culminated with the Treaty of Guadalupe Hidalgo, a huge bonanza for the United States. It expanded American territory by nearly a quarter, forcing Mexico to shed half its territory. The United States gained Texas with the crucial Rio Grande boundary as well as New Mexico and California—territories encompassing the current states of California, Nevada, and Utah, most of Arizona and New Mexico, and part of Colorado. In exchange, the United States relinquished claims to Baja California, assumed $3.5 million in Mexican debts owed to American citizens, and handed over $15 million.

As the war’s rabid opponents—Senator Charles Sumner, Henry David Thoreau, and Ralph Waldo Emerson among them—had predicted, the victory carved out a vast territory up for grabs between slave owners and abolitionists, possibly tipping the tenuous balance between North and South.

As a Whig opponent of slavery, Abraham Lincoln supported the Wilmot Proviso and denounced President Polk’s war in thunderous terms: “He is deeply conscious of being in the wrong . . . he feels the blood of this war, like the blood of Abel, is crying to Heaven against him.”

One impression superseded all others: that Grant was “just power and will and resolution,”

This episode makes clear that Grant, from an early age, acknowledged that he had a chronic drinking problem, was never cavalier about it, and was determined to resolve it. This overly controlled young man now wrestled with a disease that caused a total loss of control, which must have made it more tormenting and pestered his Methodist conscience.

It is unclear how closely Grant followed current affairs as the national debate over slavery broadened and intensified. Through the Compromise of 1850, California was admitted as a free state while other territories wrested from Mexico were left free to adopt slavery or not.

The Sackets Harbor idyll ended in May 1852 when the Fourth Infantry was ordered to the West Coast, triggering a slow-motion crisis in Grant’s life. The Gold Rush had drawn a stampede of settlers to California that demanded a strengthened military presence.

but he had no assurance of that as he journeyed to Governors Island in New York to prepare his regiment for the taxing journey to Panama, across the isthmus, then up the West Coast to San Francisco.

zone rife with cholera, but he was blandly reassured by army brass that the epidemic would be “quickly over.”51 In the end, his anxiety proved more than justified. From the outset, the ill-fated trip was an irremediable fiasco.

Altogether Grant estimated that one-third of the people under his care died at Cruces or Panama City as well as one-seventh of the Fourth Infantry group that had left New York Harbor. As the hellish story surfaced, it provoked fierce condemnation of War Department negligence, an indictment Grant endorsed, telling Julia darkly “there is a great accountability somewhere for the loss which we have sustained.”

The fort commanded a hundred-foot bluff with spacious views of Humboldt Bay and the sea beyond, and was hemmed in by deep stands of towering sequoia and other redwood trees, steeped in perpetual shadow.

Aside from recreational drinking and dancing, the only available pastimes were fishing and hunting elk, deer, and black bears, activities that awakened little interest in Grant.

Because local Indians posed no real threat, all the drills and discipline performed at the post seemed pointless and irksome.

Despite his grim stint at Fort Humboldt, Grant had fallen in love with the natural beauty of northern California and grown so attached to the place that he had visions of making it his permanent home in future years.

In May, Republicans met in Chicago at a huge, barnlike wooden structure known as the Wigwam where Abraham Lincoln emerged as the presidential standard-bearer. While his opposition to extending slavery was well known, he ducked many controversial issues. A comparative unknown, a dark horse who could juggle conflicting constituencies, he became the nominee less because he appealed to the most people than because he offended the fewest.

Despite pro-Union sentiment thinly scattered through the South, many southern officers felt that loyalty to their states outweighed attachment to the federal government. The decision of Robert E. Lee, who rebuffed an offer to command the U.S. Army and rushed to Virginia’s defense, was typical of southern officers who opposed secession but stuck with their native states.

“The air fresh and invigorating, without being cold.”

They were both haunted men, tough and manly on the outside, but hypersensitive to criticism,

Shiloh was a free-for-all of death in which brute force trumped tactical subtleties. “It was a case of Southern dash against Northern pluck and endurance,” Grant wrote.

The ground was slick with blood and carpeted with torn limbs and decapitated heads. Wild pigs rooted among putrefying bodies, their snorts audible to the dying soldiers.

Breath Work and James Nestor’s “Breath”

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe better.” — Dr. Andrew Weil

Noticing your breath is the foundational skill of every meditation practice I’ve been exposed to. No matter the ultimate instruction — body scans, mantras, visualizations, etc. — almost every meditation session begins with noticing the inhale and the exhale. For therapeutic benefit, breath awareness serves as an effective way to simply calm down. For more a more transformative mental experience, the breath is a powerful object of concentration that can settle the mind and prepare it for deeper explorations.

At my first long meditation retreat, we spent several days learning about anapana breathing, and the instruction was to notice your inhale as the breath crosses your upper lip and into the inner nostril, and to notice exhale over those same places. Noticing the breath in this way, breath after the breath, served to quickly ground you in the present moment, and that presence was the gateway to the broader vipassana practice. I remember at the end of the retreat, chatting with a couple of the other guys (after the silence had lifted), and one of them telling me, “I struggled with the body scan instructions, but I’ll always have the breath practice when I need it.”

Later on, in a long concentration retreat, breath was my first and last object of concentration during the whole retreat (outside of a smattering of metta practices). This meant close to 100 hours engaging in microscopic analysis of breath. It started with awareness of the belly as the breath begins through the inhale, and then choosing a point on the body to rest your attention during the “pause” between inhale and exhale, and then noticing the full exhale.

So, I have a fair amount of experience with all things breath — in a meditation context.

But it turns out I knew next to nothing about “breath work” as a broader field. I began hearing about breath work a year or two ago, and it was only in my research into sauna and cold plunge that I discovered the sort of sister field of breath work practices that are often implemented with cold plungers.

(I’m probably especially ignorant here because I don’t do yoga and even casual practitioners of yoga know about pranayama breathing, one type of breath work.)

Breath work is a new piece of the puzzle of wellness and spirituality for me. I currently have three types of breath work I employ. First, when I’m seeking relaxation, I’ll do 3-4 seconds each of inhales, hold (full lungs), exhale, hold (empty lungs). “Navy SEALs use this technique to stay calm and focused in tense situations.” Second, before some meditation sits, I’ll do the pranayama type technique of rapid exhales and passive inhales. Third, in cold plunge, I do a version of Wim Hof of relatively quick inhales and exhales roughly 30 times, with a breath hold at the end. I’m still learning, to be clear — on the BOLT test to measure your current management of breath and carbon dioxide, I landed in the “average” zone.

I’m stunned that these types of breath work exercises are not discussed in more detail on Buddhist meditation retreats. At the Buddhist retreats I’ve been on, adjacent fields like qi gong and yoga are referenced or taught (as optional afternoon

 activities, say) but more elaborate ways of managing your breath are not addressed. A huge opportunity awaits someone who can synthesize the knowledge of these fields.

James Nestor’s book Breath: The New Science of a Lost Art is a splendid introduction to the research and practices of breath work. I learned a ton. The single most important lesson was about the benefit — the really amazing health benefit — of nose breathing over mouth breathing. And of taking fewer, slower, deeper breaths over many fast, shallow breaths. But there’s a bunch more beyond that’s pretty interesting. I recommend it. Below are my highlights from Nestor’s book.


Mouthbreathing, it turns out, changes the physical body and transforms airways, all for the worse. Inhaling air through the mouth decreases pressure, which causes the soft tissues in the back of the mouth to become loose and flex inward, creating less space and making breathing more difficult. Mouthbreathing begets more mouthbreathing.

During the deepest, most restful stages of sleep, the pituitary gland, a pea-size ball at the base of the brain, secretes hormones that control the release of adrenaline, endorphins, growth hormone, and other substances, including vasopressin, which communicates with cells to store more water. This is how animals can sleep through the night without feeling thirsty or needing to relieve themselves.
But if the body has inadequate time in deep sleep, as it does when it experiences chronic sleep apnea, vasopressin won’t be secreted normally. The kidneys will release water, which triggers the need to urinate and signals to our brains that we should consume more liquid. We get thirsty, and we need to pee more. A lack of vasopressin explains not only my own irritable bladder but the constant, seemingly unquenchable thirst I have every night.

The interior of the nose, it turned out, is blanketed with erectile tissue, the same flesh that covers the penis, clitoris, and nipples. Noses get erections. Within seconds, they too can engorge with blood and become large and stiff. This happens because the nose is more intimately connected to the genitals than any other organ; when one gets aroused, the other responds.

What our bodies really want, what they require to function properly, isn’t faster or deeper breaths. It’s not more air. What we need is more carbon dioxide.
In other words, the pure oxygen a quarterback might huff between plays, or that a jet-lagged traveler might shell out 50 dollars for at an airport “oxygen bar,” are of no benefit.

It turns out that when breathing at a normal rate, our lungs will absorb only about a quarter of the available oxygen in the air. The majority of that oxygen is exhaled back out. By taking longer breaths, we allow our lungs to soak up more in fewer breaths.I realized then that breathing was like rowing a boat: taking a zillion short and stilted strokes will get you where you’re going, but they pale in comparison to the efficiency and speed of fewer, longer strokes.

Gerbarg and Brown would write books and publish several scientific articles about the restorative power of the slow breathing, which would become known as “resonant breathing” or Coherent Breathing. The technique required no real effort, time, or thoughtfulness. And we could do it anywhere, at any time. “It’s totally private,” wrote Gerbarg. “Nobody knows you’re doing it.”

One thing that every medical or freelance pulmonaut I’ve talked to over the past several years has agreed on is that, just as we’ve become a culture of overeaters, we’ve also become a culture of overbreathers. Most of us breathe too much, and up to a quarter of the modern population suffers from more serious chronic overbreathing.

In Japan, legend has it that samurai would test a soldier’s readiness by placing a feather beneath his nostrils while he inhaled and exhaled. If the feather moved, the soldier would be dismissed. To

The key to optimum breathing, and all the health, endurance, and longevity benefits that come with it, is to practice fewer inhales and exhales in a smaller volume. To breathe, but to breathe less.

The takeaway is that hypoventilation works. It helps train the body to do more with less. But that doesn’t mean it’s pleasant.

They discovered that the optimum amount of air we should take in at rest per minute is 5.5 liters. The optimum breathing rate is about 5.5 breaths per minute. That’s 5.5-second inhales and 5.5-second exhales. This is the perfect breath.

“In ten years, nobody will be using traditional orthodontics,” Gelb told me. “We’ll look back at what we’ve done and be horrified.”

Breathing is a power switch to a vast network called the autonomic nervous system.

The stress-inducing breathing method that brought me to this roadside public park is called Inner Fire Meditation, and it’s been practiced by Tibetan Buddhists and their students for the past thousand years.

Here’s the information: To practice Wim Hof’s breathing method, start by finding a quiet place and lying flat on your back with a pillow under your head. Relax the shoulders, chest, and legs. Take a very deep breath into the pit of your stomach and let it back out just as quickly. Keep breathing this way for 30 cycles. If possible, breathe through the nose; if the nose feels obstructed, try pursed lips. Each breath should look like a wave, with the inhale inflating the stomach, then the chest. You should exhale all the air out in the same order. At the end of 30 breaths, exhale to the natural conclusion, leaving about a quarter of the air left in the lungs, then hold that breath for as long as possible. Once you’ve reached your breathhold limit, take one huge inhale and hold it another 15 seconds. Very gently, move that fresh breath of air around the chest and to the shoulders, then exhale and start the heavy breathing again. Repeat the whole pattern three or four rounds and add in some cold exposure (cold shower, ice bath, naked snow angels) a few times a week.
It can work wonders, but few of us will ever reap these rewards, because the vast majority of people who try to meditate will give up and move on. For those with chronic anxieties, the percentages are far worse. “Mindful meditation—as it is typically practiced—is just no longer conducive to the new world we live in,” Feinstein explains.

I increased my performance on the stationary bike by about 10 percent. (Olsson had more modest gains, about 5 percent.) These results paled in comparison to the gains reported by sports training expert John Douillard, but I couldn’t imagine any athlete who wouldn’t want a 10 percent—or even a 1 percent—advantage over a competitor.

Down the street from my house is a startup called Spire, which created a device that tracks breath rate and alerts users every time respiration becomes too fast or disjointed.

Any gum chewing can strengthen the jaw and stimulate stem cell growth, but harder textured varieties offer a more vigorous workout. Falim, a Turkish brand, is as tough as shoe leather and each piece lasts for about an hour. I’ve found the Sugarless Mint to be the most palatable. (Other flavors, such as Carbonate, Mint Grass, and sugar-filled varieties, tend to be softer and grosser.)