1
00:00:00,080 --> 00:00:02,520
Speaker 1: Oh hello, welcome to Healthy Ish. Thanks for joining us

2
00:00:02,560 --> 00:00:05,480
Speaker 1: on the daily podcast from Body and Soul. I'm your host,

3
00:00:05,480 --> 00:00:08,280
Speaker 1: Felicity Harley. Now, if you're a regular listener of this podcast,

4
00:00:08,360 --> 00:00:10,680
Speaker 1: you will know that I recently went to Eden Health

5
00:00:10,720 --> 00:00:14,800
Speaker 1: Retreat in crumb And Valley in Queensland and it was amazing.

6
00:00:15,440 --> 00:00:18,360
Speaker 1: I came across a guy there. His name is Rich Muha.

7
00:00:18,440 --> 00:00:21,919
Speaker 1: Actually Eden refers to him as a joy someone who

8
00:00:22,360 --> 00:00:26,720
Speaker 1: is there throughout their guests entire stay. He is also

9
00:00:26,920 --> 00:00:31,160
Speaker 1: a meditation and breathwork expert and he was pretty amazing.

10
00:00:31,240 --> 00:00:34,120
Speaker 1: He is pretty amazing, and he joins me today to

11
00:00:34,159 --> 00:00:38,080
Speaker 1: discuss the transformative power of breath work in managing your

12
00:00:38,159 --> 00:00:41,080
Speaker 1: stressful day. Yes, listeners, I had to get him on

13
00:00:41,120 --> 00:00:43,839
Speaker 1: the podcast to share his wisdom with you. Make sure

14
00:00:43,880 --> 00:00:46,560
Speaker 1: you're listening to extra health Ish where he talks about

15
00:00:46,600 --> 00:00:50,600
Speaker 1: finding the right breathwork technique for you. Yes, that one

16
00:00:50,640 --> 00:00:53,960
Speaker 1: you might have got from TikTok might actually be raising

17
00:00:54,120 --> 00:00:57,280
Speaker 1: your stress levels rather than lowering them. Anyway, you can

18
00:00:57,320 --> 00:01:12,839
Speaker 1: grab that episode where we get your podcasts. Rich, thank

19
00:01:12,880 --> 00:01:15,520
Speaker 1: you for joining us on Healthy Today. Oh as much

20
00:01:15,520 --> 00:01:17,920
Speaker 1: as I wish we were still at Eden, we are not.

21
00:01:19,959 --> 00:01:21,520
Speaker 2: Pleasure. Thanks for having.

22
00:01:22,120 --> 00:01:25,080
Speaker 1: Now I want to talk to you about well breath

23
00:01:25,080 --> 00:01:28,520
Speaker 1: work to implement into our chaotic days. I mean, it

24
00:01:29,160 --> 00:01:32,360
Speaker 1: really is the secret to finding calm in the chaos.

25
00:01:32,400 --> 00:01:34,600
Speaker 1: Talk to us about how we can use breath to

26
00:01:34,920 --> 00:01:36,240
Speaker 1: counteract stress.

27
00:01:37,040 --> 00:01:39,679
Speaker 2: The one of thinking about breath is it something that

28
00:01:39,720 --> 00:01:42,680
Speaker 2: we've got at our disposal at really any moment of

29
00:01:42,720 --> 00:01:44,400
Speaker 2: the day, a lot of it. In the times, I

30
00:01:44,440 --> 00:01:47,040
Speaker 2: might try to schedule so much timicide the train, I

31
00:01:47,040 --> 00:01:48,520
Speaker 2: need to go and do that for fifteen minutes, or

32
00:01:48,560 --> 00:01:50,559
Speaker 2: do that for twenty minutes to calm down. But now

33
00:01:50,600 --> 00:01:53,280
Speaker 2: by virtue as simply how we're using the inhal and

34
00:01:53,480 --> 00:01:56,720
Speaker 2: xt how I can really radically start to induce the

35
00:01:56,720 --> 00:02:01,000
Speaker 2: state of arm is basically driving the sympathy which that

36
00:02:01,520 --> 00:02:04,720
Speaker 2: flight flying and also the rest and digest that path

37
00:02:04,840 --> 00:02:08,520
Speaker 2: sympathetic ape by virtue of the inhale and the exhale,

38
00:02:08,560 --> 00:02:12,600
Speaker 2: by ship those energy elements into how much we bring

39
00:02:12,600 --> 00:02:14,000
Speaker 2: into my inhale or how much we bring to my

40
00:02:14,040 --> 00:02:16,880
Speaker 2: exhale can really just in a very fast period of

41
00:02:16,880 --> 00:02:19,400
Speaker 2: time have an immediate impact on the body. So we

42
00:02:19,440 --> 00:02:21,960
Speaker 2: can really start to induce they can't. And if we

43
00:02:22,000 --> 00:02:26,720
Speaker 2: want to do that we have longer exhalation and shorter inhalations,

44
00:02:26,720 --> 00:02:28,760
Speaker 2: which is kind of the opposite to what we've often

45
00:02:28,800 --> 00:02:30,440
Speaker 2: been told the past. Okay, it takes some deep breaths

46
00:02:30,639 --> 00:02:33,799
Speaker 2: you stress, deep breathed breathe. I was working with a

47
00:02:33,880 --> 00:02:36,239
Speaker 2: lady recently and she was telling about her when the

48
00:02:36,320 --> 00:02:38,920
Speaker 2: kids are watching that, and she's feeling that heightened the

49
00:02:38,919 --> 00:02:40,960
Speaker 2: sticking and feeling the stress building and the kids going

50
00:02:41,000 --> 00:02:43,520
Speaker 2: on his mum about to explow, and all of a sudden,

51
00:02:43,560 --> 00:02:51,079
Speaker 2: she just breathing. It's really and it sends you a

52
00:02:51,600 --> 00:02:54,080
Speaker 2: way out of the edge versus what we should be

53
00:02:54,160 --> 00:02:58,160
Speaker 2: doing is trying to soften the breath and have those deeper, longer, slower,

54
00:02:58,360 --> 00:03:01,480
Speaker 2: gentler exiles, and that can really just the signals straight

55
00:03:01,520 --> 00:03:04,440
Speaker 2: to the brain. We're okay because it's quite fast, and

56
00:03:04,440 --> 00:03:06,080
Speaker 2: when we think about it, when we kind of heighten

57
00:03:06,120 --> 00:03:09,720
Speaker 2: our stress, our breath patent will emulate that. And when

58
00:03:09,720 --> 00:03:12,480
Speaker 2: we look back to your biological evolution, no one has

59
00:03:12,560 --> 00:03:19,200
Speaker 2: ever run from the line going no. It could be

60
00:03:19,200 --> 00:03:21,519
Speaker 2: a really fast way to calibrate the nervous system.

61
00:03:21,680 --> 00:03:23,800
Speaker 1: I mean, it's when you were talking about it, I

62
00:03:23,840 --> 00:03:26,200
Speaker 1: was just thinking like, this is almost like a magic pill.

63
00:03:26,280 --> 00:03:30,120
Speaker 1: I mean, how has it taken so long to appreciate

64
00:03:30,160 --> 00:03:34,400
Speaker 1: and understand that we can change our state with the

65
00:03:34,440 --> 00:03:35,200
Speaker 1: simple breadth.

66
00:03:36,240 --> 00:03:38,400
Speaker 2: I think we've been spending like one hundred years looking

67
00:03:38,400 --> 00:03:42,960
Speaker 2: for a magic pill. Yeah, but a lot of the

68
00:03:43,040 --> 00:03:46,600
Speaker 2: science it's not in a lot of the studies. Breath.

69
00:03:46,600 --> 00:03:51,000
Speaker 2: This stuff has been taught for thousands of years, and unfortunately,

70
00:03:51,040 --> 00:03:54,000
Speaker 2: I think it's kind of been tainted in a lot

71
00:03:54,040 --> 00:03:56,920
Speaker 2: of our conceptual frameworks with that that no called a

72
00:03:56,960 --> 00:03:59,760
Speaker 2: spiritual element, which won't deter people from approaching it, and

73
00:03:59,840 --> 00:04:01,640
Speaker 2: then before they've looked at it from or can you

74
00:04:01,680 --> 00:04:05,560
Speaker 2: give me something from a medicine route that can calm me?

75
00:04:06,080 --> 00:04:09,040
Speaker 2: But after one hundred years of the Western model medicine,

76
00:04:09,040 --> 00:04:11,280
Speaker 2: which I deep livery as well, and I study in

77
00:04:11,320 --> 00:04:14,400
Speaker 2: that state. But yet by virtue of getting greater understanding

78
00:04:14,680 --> 00:04:18,880
Speaker 2: of the nervous system, we've gone, oh wow, inhalation sympathetic,

79
00:04:19,080 --> 00:04:23,280
Speaker 2: exhalation parasympathetic, And there in lies a really radical thing.

80
00:04:23,320 --> 00:04:25,320
Speaker 2: But our challenge rop and calumns when we're in that

81
00:04:25,400 --> 00:04:28,400
Speaker 2: heightened state to go, oh, hold on, I can do

82
00:04:28,480 --> 00:04:31,159
Speaker 2: something quickly rather than learning that carry us on. So

83
00:04:31,600 --> 00:04:34,719
Speaker 2: it's very much in the essence of magic pill, because

84
00:04:34,720 --> 00:04:39,520
Speaker 2: we can start to escalate downregulate just by virtue of

85
00:04:39,640 --> 00:04:42,320
Speaker 2: doing that. But it's a mat of tune our awareness.

86
00:04:43,040 --> 00:04:45,040
Speaker 1: Yeah, so that's the question. How do we do that

87
00:04:45,080 --> 00:04:47,400
Speaker 1: when we're all riled up, or we're you know, reading

88
00:04:47,400 --> 00:04:50,359
Speaker 1: all the emails coming in, or our kids are nagging

89
00:04:50,360 --> 00:04:52,400
Speaker 1: at us, and we're trying to get a door, and

90
00:04:52,440 --> 00:04:55,080
Speaker 1: how can we get better at going okay, I just

91
00:04:55,120 --> 00:04:56,239
Speaker 1: need to take a few breaths.

92
00:04:58,120 --> 00:04:59,800
Speaker 2: Initially, it's going to be one of those things you

93
00:04:59,839 --> 00:05:02,719
Speaker 2: might start trying to tune into that where you're not

94
00:05:02,839 --> 00:05:05,280
Speaker 2: in such a heightened state. So you might be going

95
00:05:05,279 --> 00:05:07,320
Speaker 2: down the road and you're seeing a few cars piling

96
00:05:07,400 --> 00:05:09,960
Speaker 2: up and rather than okay, this in the past might

97
00:05:10,000 --> 00:05:13,440
Speaker 2: have irritated me, maybe if I just starting slowing my

98
00:05:13,480 --> 00:05:17,760
Speaker 2: breath right down and some slightly longer exhalation starting to

99
00:05:17,800 --> 00:05:20,440
Speaker 2: bring some awarenes for that. So therefore we start practicing

100
00:05:20,480 --> 00:05:24,159
Speaker 2: that for where we are in those highly escalated moments,

101
00:05:24,520 --> 00:05:27,440
Speaker 2: we can go, ah, I know what to do now

102
00:05:27,440 --> 00:05:30,560
Speaker 2: because they have been practicing. But it's pretty you know,

103
00:05:30,600 --> 00:05:33,080
Speaker 2: we can't really consider that I'm going to be also,

104
00:05:33,279 --> 00:05:36,200
Speaker 2: I know this now, and therefore when I am going nuclear.

105
00:05:36,480 --> 00:05:39,599
Speaker 2: I can automatically stop and switch that. But it's not

106
00:05:39,640 --> 00:05:41,240
Speaker 2: just state it. After a short period of time, the

107
00:05:41,360 --> 00:05:43,320
Speaker 2: brain goes, now, I've got something I can do. So

108
00:05:43,360 --> 00:05:46,000
Speaker 2: it's really just tuning the awareness and just practice.

109
00:05:46,960 --> 00:05:50,360
Speaker 1: What sort of breath sequence do you do when you're

110
00:05:50,440 --> 00:05:52,479
Speaker 1: in the midst of I mean, you're pretty chill that guy,

111
00:05:52,640 --> 00:05:55,400
Speaker 1: so I'm not sure you actually get chaotic. But is

112
00:05:55,440 --> 00:06:01,839
Speaker 1: there anything that as sequence that you go to that.

113
00:06:00,120 --> 00:06:02,480
Speaker 2: That Here's the funny thing there, because when we look

114
00:06:02,480 --> 00:06:04,839
Speaker 2: at some of the scientific studies that there's a well

115
00:06:04,839 --> 00:06:06,920
Speaker 2: known breadth of the mark call the physiological skye which

116
00:06:06,960 --> 00:06:09,320
Speaker 2: Stanford was studying, which is saying that five minutes of

117
00:06:09,400 --> 00:06:11,800
Speaker 2: this the equivalent of a twenty minute monthful his meditation

118
00:06:11,920 --> 00:06:14,839
Speaker 2: and so on, And that's where you're basically taken in

119
00:06:14,880 --> 00:06:20,480
Speaker 2: helm another little sit followed by a really soft, spiced,

120
00:06:20,760 --> 00:06:24,760
Speaker 2: really long, gentle sigh, and for me, that works. I've

121
00:06:24,800 --> 00:06:27,040
Speaker 2: done this. I often when I'm working people is a

122
00:06:27,120 --> 00:06:29,600
Speaker 2: pulse oximeter reading where I'm checking their heart rate, their

123
00:06:29,600 --> 00:06:33,679
Speaker 2: block oxygen saturation. But for some people that's actually I found,

124
00:06:33,960 --> 00:06:36,560
Speaker 2: oh my gosh, that's actually increasing their heart rate. That

125
00:06:36,600 --> 00:06:38,880
Speaker 2: should be decreasing it. So this is where it gets

126
00:06:38,880 --> 00:06:42,000
Speaker 2: a little bit learning our own nervous systems. So I

127
00:06:42,040 --> 00:06:44,040
Speaker 2: did have a situation the other day where I had

128
00:06:44,040 --> 00:06:46,920
Speaker 2: a phone call, and it was a confronted, confrontational phone call,

129
00:06:47,000 --> 00:06:48,680
Speaker 2: and I'm going, oh my god, I can feel my

130
00:06:48,720 --> 00:06:51,200
Speaker 2: heart spiked right up. I remember that feeling, and by chance,

131
00:06:51,200 --> 00:06:54,039
Speaker 2: I had my pulse oximeter plug it on my finger,

132
00:06:54,080 --> 00:06:56,600
Speaker 2: and my heart rates spiked up to over eighty, which

133
00:06:56,640 --> 00:07:00,400
Speaker 2: for me simulating a stressous bodies and sympathetic of ours

134
00:07:00,440 --> 00:07:03,120
Speaker 2: or there's a line just behind me, I'm thinking. And

135
00:07:03,200 --> 00:07:05,919
Speaker 2: so by awareness to that, I just did two of

136
00:07:05,920 --> 00:07:07,360
Speaker 2: those breath patterns of the.

137
00:07:10,360 --> 00:07:12,480
Speaker 1: So that's just one. So a breath in and then

138
00:07:12,480 --> 00:07:14,760
Speaker 1: a sip and then a long out so.

139
00:07:14,840 --> 00:07:17,760
Speaker 2: Along there and followed by a little top up followed

140
00:07:17,760 --> 00:07:21,920
Speaker 2: by a really soft and again with think two breaths.

141
00:07:21,920 --> 00:07:25,800
Speaker 2: My heart rate dropped down to sixty. Wow, that's miraculous,

142
00:07:26,080 --> 00:07:28,120
Speaker 2: straight into oh my god. And if I didn't let

143
00:07:28,320 --> 00:07:30,600
Speaker 2: bring myself down, I know those tools I'm now doing

144
00:07:30,640 --> 00:07:35,960
Speaker 2: in those one and that heightened state, But there's no

145
00:07:36,040 --> 00:07:39,360
Speaker 2: line here I can downregulate, de escalate, so I don't

146
00:07:39,400 --> 00:07:42,680
Speaker 2: continue to carry on and stresses. But for others, as

147
00:07:42,680 --> 00:07:44,760
Speaker 2: I said, that might you know that breath might be

148
00:07:44,800 --> 00:07:47,520
Speaker 2: a bit of a spiker. Found there's the other ones

149
00:07:48,480 --> 00:07:51,440
Speaker 2: or seven eight where you breathe in for four whole

150
00:07:51,520 --> 00:07:55,560
Speaker 2: for seven out for eight, which is really just that longer,

151
00:07:55,680 --> 00:08:00,240
Speaker 2: slower exhalation. That's also a nice one, and there there's

152
00:08:00,280 --> 00:08:02,520
Speaker 2: a few different ones, but again it's really not because

153
00:08:02,560 --> 00:08:05,200
Speaker 2: it's just if you've got a heart rate monitor, just

154
00:08:05,240 --> 00:08:07,440
Speaker 2: to start going with like the infra four hole the

155
00:08:07,520 --> 00:08:10,000
Speaker 2: seven out eight and does it work for you? Try

156
00:08:10,040 --> 00:08:13,360
Speaker 2: that physiological side? Does that work for you? Because depending

157
00:08:13,400 --> 00:08:17,360
Speaker 2: on what's called someone's sensibity carbon dioxide that might influence

158
00:08:17,800 --> 00:08:20,840
Speaker 2: doing a hold, might like that seventh holding for seven

159
00:08:20,920 --> 00:08:22,840
Speaker 2: mone just a bit of a thing a panic as well.

160
00:08:23,200 --> 00:08:28,280
Speaker 2: So despite knowing that these work for some people, they're

161
00:08:28,520 --> 00:08:32,240
Speaker 2: not ideal. And this is the complicated of our individual

162
00:08:32,280 --> 00:08:35,679
Speaker 2: nervous systems. There's techniques. But even if you're just sitting

163
00:08:35,720 --> 00:08:38,000
Speaker 2: there and those two feel like they're triggering, you just

164
00:08:38,320 --> 00:08:41,680
Speaker 2: stop in and really just letting air softly fall out.

165
00:08:41,840 --> 00:08:47,000
Speaker 2: Just longer exhalations, gentle inhalations, gentle exhalations that's slightly longer

166
00:08:47,040 --> 00:08:49,880
Speaker 2: on the XR and that can work better than the

167
00:08:49,920 --> 00:08:53,480
Speaker 2: others for certain people. So there's no one specific answer

168
00:08:53,480 --> 00:08:55,240
Speaker 2: that I can provide, and that's just through work with

169
00:08:55,559 --> 00:08:57,600
Speaker 2: one hundreds of people and going no, that didn't work

170
00:08:57,600 --> 00:08:59,679
Speaker 2: for them, that worked for that, which has been really interesting.

171
00:09:00,120 --> 00:09:04,000
Speaker 2: She went side this is the breath everyone. Jambillings just like, yeah.

172
00:09:03,840 --> 00:09:06,400
Speaker 1: That's actually a really good point. I haven't really heard

173
00:09:06,400 --> 00:09:08,680
Speaker 1: of that before. But I suppose you know how you've

174
00:09:08,679 --> 00:09:11,120
Speaker 1: been working Eden for a while and no doubt, have

175
00:09:11,200 --> 00:09:14,480
Speaker 1: come across many people's struggles. What have you learned? What

176
00:09:14,520 --> 00:09:17,520
Speaker 1: has it kind of taught you being that amazing breath

177
00:09:17,559 --> 00:09:18,400
Speaker 1: work guy at Eden.

178
00:09:19,559 --> 00:09:22,000
Speaker 2: Well, what's funny is what led me to breathwork was

179
00:09:22,000 --> 00:09:24,720
Speaker 2: I've primarily been teaching meditation full time for seventy years

180
00:09:24,720 --> 00:09:26,880
Speaker 2: that my businesses came down this route, and then I

181
00:09:26,920 --> 00:09:29,520
Speaker 2: was working that state of finding some people still they're

182
00:09:29,559 --> 00:09:32,520
Speaker 2: meditating good, good, but they're going out with or breath patterns,

183
00:09:32,960 --> 00:09:35,200
Speaker 2: and I just start to identify this sort of blending

184
00:09:35,280 --> 00:09:37,800
Speaker 2: mix that hold on. I'm teaching them how to chill,

185
00:09:37,960 --> 00:09:40,480
Speaker 2: but then they're going out breathing poorly. And then so

186
00:09:40,559 --> 00:09:43,480
Speaker 2: that's in fresh response because how we're breathing does simulate

187
00:09:43,600 --> 00:09:46,160
Speaker 2: stress in the modern world, and that's what led me

188
00:09:46,240 --> 00:09:50,600
Speaker 2: to go deeper down these channels and working with the

189
00:09:50,640 --> 00:09:54,240
Speaker 2: buying people having it's just really fascinate s what can

190
00:09:54,320 --> 00:09:56,839
Speaker 2: set up our environment and even though there's sometimes no

191
00:09:57,080 --> 00:09:59,760
Speaker 2: logic there, we're not feeling I didn't have a specific

192
00:10:00,080 --> 00:10:04,000
Speaker 2: all this and that, but different nervous systems just remarkable.

193
00:10:04,000 --> 00:10:08,040
Speaker 2: The different currents are therefore the different outcomes. Despite everything

194
00:10:08,040 --> 00:10:11,400
Speaker 2: on the outside lining up perfectly, the insides of out

195
00:10:11,400 --> 00:10:14,320
Speaker 2: of alignment and therefore we're going to get physiological states

196
00:10:14,320 --> 00:10:17,000
Speaker 2: which reflect that. So it's been really beautiful just to

197
00:10:17,000 --> 00:10:19,640
Speaker 2: work people from all walks of life and just to

198
00:10:19,720 --> 00:10:22,400
Speaker 2: have them go, oh my god, like I didn't realize

199
00:10:22,400 --> 00:10:25,280
Speaker 2: I've been My year leader has been jammed towards sympathetic

200
00:10:25,400 --> 00:10:28,679
Speaker 2: quite flight response because we've normalized that, especially in the

201
00:10:28,720 --> 00:10:31,520
Speaker 2: world we're living in, and by virtue of just some

202
00:10:31,559 --> 00:10:35,760
Speaker 2: really beautiful practices are orientating around breath to be able

203
00:10:35,800 --> 00:10:39,560
Speaker 2: to pull that back to that parasympathetic state unsafe. So

204
00:10:39,640 --> 00:10:41,520
Speaker 2: that's kind of the one thing that's really taught me

205
00:10:41,559 --> 00:10:43,840
Speaker 2: is that a lot of our nervous systems don't feel safe,

206
00:10:44,120 --> 00:10:46,360
Speaker 2: and despite the fact that we've got Okay, I'm sitting

207
00:10:46,360 --> 00:10:49,800
Speaker 2: at here, and of course I feel safe. That slight

208
00:10:50,360 --> 00:10:52,800
Speaker 2: pattern that we've always been living in, we're just been

209
00:10:52,880 --> 00:10:55,600
Speaker 2: normalizing it and so by down regularly amount people go.

210
00:10:55,640 --> 00:10:57,560
Speaker 2: I didn't know I could feel that way. I'm like God,

211
00:10:58,120 --> 00:10:59,960
Speaker 2: and so that's been really beautiful to watch him with us.

212
00:11:00,600 --> 00:11:02,880
Speaker 1: Well, Rich, thank you for joining us on healthy Ish.

213
00:11:03,679 --> 00:11:05,319
Speaker 2: That's a pleaders. Thanks you for having me.

214
00:11:06,200 --> 00:11:08,520
Speaker 1: Hey, thanks for listening to this a chat with Hich.

215
00:11:08,520 --> 00:11:11,840
Speaker 1: Hopefully he gave you some breathwork tools to implement into

216
00:11:11,840 --> 00:11:13,280
Speaker 1: your day. And also if you do want to train

217
00:11:13,360 --> 00:11:16,840
Speaker 1: out in person, you can find him at Eden. Oh

218
00:11:17,080 --> 00:11:19,000
Speaker 1: such a magnificent place. Anyway, I won't give it any

219
00:11:19,000 --> 00:11:21,199
Speaker 1: more plugs, but I love my time there. I will

220
00:11:21,280 --> 00:11:23,880
Speaker 1: leave the link to well Eden and Rich in the

221
00:11:23,960 --> 00:11:26,000
Speaker 1: show notes. Anything else, head to Body and Soul dot

222
00:11:26,000 --> 00:11:27,720
Speaker 1: com dot you follow us on socials, grab our print

223
00:11:27,840 --> 00:11:30,120
Speaker 1: edition which is out in your local Sunday paper, and

224
00:11:30,200 --> 00:11:38,280
Speaker 1: until tomorrow, we happy breathing and stay healthy ish