I’ve also been making my way through the audio book of this one and I am learning *so* much. I highly recommend it as an audio book. Fascinating and applicable learnings
The biggest things I’m taking away:
* breathe through your nose as much as possible. Do not breathe through your mouth!
* 5.5 seconds in / out is about the ideal rate of breathing.
* Consider lengthening your exhales as much as you can, and not taking deep breaths over that 5.5 seconds. Light ones are even better