Given the speed of our culture, it is often defined as an all-or-nothing pursuit. At school, at work, and online, we’re bombarded with messages that glorify hustling to “give it 110%”—and if we balk or call it quits, we’re given equally extreme advice to “quietly retreat” or take an expensive yoga class.
However, neither the rush nor the constant retreat is something that will or will be done in the long run. So while writing my book The art of pacingI’ve been thinking a lot about how to navigate the middle of the heart rate spectrum, that lower zone that’s more conducive to thriving than the extreme ends.
One of the reliable ways to this zone vigilancebut not always the expensive, long weekend type of vacation. Sometimes dexterous steps require more rapid attention, such as a hummingbird hovering for a few moments before moving on to the next perch.
If you can swing them, pull-ups are a great way to speed yourself up. But in day-to-day life, the architecture of my life does not lend itself well to absolute or long-term withdrawal. I work with a turning stable and have two school age children. I live what Hindu practitioners call “the life of a householder” with all the chaos, hardships and interruptions.
All this meant that I wanted to meet psychiatrist and researcher Joseph Arpaia. Arpaia practiced Buddhism meditation for decades, but he is also a skilled practitioner of hummingbird intelligence. And despite his meditation experience, he somehow helped me not feel bad about being a subpar meditator.
Once Arpaia realized I was looking for a frozen juice-concentrated version of mindfulness, he taught me how to make the most of my suspended hummingbird moments. He demonstrated the practice of what I now call modulation, which involves breathing at an individual rate Research shows that it calms your core nervous system. (Most people’s “resonant breathing” or modulation rate is between 4 and 6 breaths per minute; you can find your ideal rate by experimenting. videos of rapid breathing in this range to see which speed is most comfortable.)
A number of studies confirm the calming powers of modulation. in a.d 2025 study people with worrythose who practiced such rapid breathing had higher heart rate variability than the control group, indicating that their nervous systems were relaxed. Other studies point to the biology behind these effects. People modulating in 2026 Rutgers Brain Study there were more connections between brain regions controlling the nervous system and emotional regulationthey indicated that they were actively reducing their arousal levels.
When I was in Arpaia’s office, he had me breathe at my ideal modulation rate for about five minutes while wearing a finger heart rate monitor. After that, he studied my heart rate on the display screen and noted that my short modulating stand changed my heart rate more dramatically than the IV tranquilizer!
The moment felt like a breakthrough. As a traumatized person by nature, I tried anxiety meds that were too exhausting for my work. With modulation, I was able to have more direct control: depending on how long I held my breath, I could turn my nervous system to whatever level I wanted.
Although I practice modulation almost every day now, I can’t say that I have mastered it completely. The problem I have is that it is very difficult to start practicing when I need it most. When I’m feeling particularly excited about rejection, personal drama, or a devastating global event, it’s harder to believe that something as simple as modulation will make a difference.
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But when I take the leap of faith with determination, the cycle usually starts happening within minutes. And when that happens, I’m able to make big-picture decisions that help maintain a sustainable momentum in the long run.
Copyright Elizabeth Svoboda. A version of this article also appeared in my newsletter The art of pacing.
