WEBVTT - How to actually implement breathwork into your chaotic day

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<v Speaker 1>Oh hello, welcome to Healthy Ish. Thanks for joining us

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<v Speaker 1>on the daily podcast from Body and Soul. I'm your host,

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<v Speaker 1>Felicity Harley. Now, if you're a regular listener of this podcast,

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<v Speaker 1>you will know that I recently went to Eden Health

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<v Speaker 1>Retreat in crumb And Valley in Queensland and it was amazing.

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<v Speaker 1>I came across a guy there. His name is Rich Muha.

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<v Speaker 1>Actually Eden refers to him as a joy someone who

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<v Speaker 1>is there throughout their guests entire stay. He is also

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<v Speaker 1>a meditation and breathwork expert and he was pretty amazing.

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<v Speaker 1>He is pretty amazing, and he joins me today to

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<v Speaker 1>discuss the transformative power of breath work in managing your

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<v Speaker 1>stressful day. Yes, listeners, I had to get him on

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<v Speaker 1>the podcast to share his wisdom with you. Make sure

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<v Speaker 1>you're listening to extra health Ish where he talks about

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<v Speaker 1>finding the right breathwork technique for you. Yes, that one

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<v Speaker 1>you might have got from TikTok might actually be raising

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<v Speaker 1>your stress levels rather than lowering them. Anyway, you can

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<v Speaker 1>grab that episode where we get your podcasts. Rich, thank

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<v Speaker 1>you for joining us on Healthy Today. Oh as much

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<v Speaker 1>as I wish we were still at Eden, we are not.

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<v Speaker 2>Pleasure. Thanks for having.

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<v Speaker 1>Now I want to talk to you about well breath

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<v Speaker 1>work to implement into our chaotic days. I mean, it

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<v Speaker 1>really is the secret to finding calm in the chaos.

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<v Speaker 1>Talk to us about how we can use breath to

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<v Speaker 1>counteract stress.

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<v Speaker 2>The one of thinking about breath is it something that

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<v Speaker 2>we've got at our disposal at really any moment of

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<v Speaker 2>the day, a lot of it. In the times, I

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<v Speaker 2>might try to schedule so much timicide the train, I

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<v Speaker 2>need to go and do that for fifteen minutes, or

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<v Speaker 2>do that for twenty minutes to calm down. But now

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<v Speaker 2>by virtue as simply how we're using the inhal and

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<v Speaker 2>xt how I can really radically start to induce the

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<v Speaker 2>state of arm is basically driving the sympathy which that

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<v Speaker 2>flight flying and also the rest and digest that path

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<v Speaker 2>sympathetic ape by virtue of the inhale and the exhale,

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<v Speaker 2>by ship those energy elements into how much we bring

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<v Speaker 2>into my inhale or how much we bring to my

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<v Speaker 2>exhale can really just in a very fast period of

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<v Speaker 2>time have an immediate impact on the body. So we

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<v Speaker 2>can really start to induce they can't. And if we

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<v Speaker 2>want to do that we have longer exhalation and shorter inhalations,

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<v Speaker 2>which is kind of the opposite to what we've often

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<v Speaker 2>been told the past. Okay, it takes some deep breaths

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<v Speaker 2>you stress, deep breathed breathe. I was working with a

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<v Speaker 2>lady recently and she was telling about her when the

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<v Speaker 2>kids are watching that, and she's feeling that heightened the

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<v Speaker 2>sticking and feeling the stress building and the kids going

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<v Speaker 2>on his mum about to explow, and all of a sudden,

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<v Speaker 2>she just breathing. It's really and it sends you a

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<v Speaker 2>way out of the edge versus what we should be

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<v Speaker 2>doing is trying to soften the breath and have those deeper, longer, slower,

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<v Speaker 2>gentler exiles, and that can really just the signals straight

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<v Speaker 2>to the brain. We're okay because it's quite fast, and

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<v Speaker 2>when we think about it, when we kind of heighten

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<v Speaker 2>our stress, our breath patent will emulate that. And when

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<v Speaker 2>we look back to your biological evolution, no one has

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<v Speaker 2>ever run from the line going no. It could be

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<v Speaker 2>a really fast way to calibrate the nervous system.

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<v Speaker 1>I mean, it's when you were talking about it, I

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<v Speaker 1>was just thinking like, this is almost like a magic pill.

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<v Speaker 1>I mean, how has it taken so long to appreciate

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<v Speaker 1>and understand that we can change our state with the

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<v Speaker 1>simple breadth.

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<v Speaker 2>I think we've been spending like one hundred years looking

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<v Speaker 2>for a magic pill. Yeah, but a lot of the

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<v Speaker 2>science it's not in a lot of the studies. Breath.

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<v Speaker 2>This stuff has been taught for thousands of years, and unfortunately,

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<v Speaker 2>I think it's kind of been tainted in a lot

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<v Speaker 2>of our conceptual frameworks with that that no called a

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<v Speaker 2>spiritual element, which won't deter people from approaching it, and

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<v Speaker 2>then before they've looked at it from or can you

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<v Speaker 2>give me something from a medicine route that can calm me?

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<v Speaker 2>But after one hundred years of the Western model medicine,

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<v Speaker 2>which I deep livery as well, and I study in

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<v Speaker 2>that state. But yet by virtue of getting greater understanding

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<v Speaker 2>of the nervous system, we've gone, oh wow, inhalation sympathetic,

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<v Speaker 2>exhalation parasympathetic, And there in lies a really radical thing.

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<v Speaker 2>But our challenge rop and calumns when we're in that

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<v Speaker 2>heightened state to go, oh, hold on, I can do

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<v Speaker 2>something quickly rather than learning that carry us on. So

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<v Speaker 2>it's very much in the essence of magic pill, because

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<v Speaker 2>we can start to escalate downregulate just by virtue of

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<v Speaker 2>doing that. But it's a mat of tune our awareness.

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<v Speaker 1>Yeah, so that's the question. How do we do that

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<v Speaker 1>when we're all riled up, or we're you know, reading

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<v Speaker 1>all the emails coming in, or our kids are nagging

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<v Speaker 1>at us, and we're trying to get a door, and

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<v Speaker 1>how can we get better at going okay, I just

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<v Speaker 1>need to take a few breaths.

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<v Speaker 2>Initially, it's going to be one of those things you

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<v Speaker 2>might start trying to tune into that where you're not

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<v Speaker 2>in such a heightened state. So you might be going

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<v Speaker 2>down the road and you're seeing a few cars piling

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<v Speaker 2>up and rather than okay, this in the past might

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<v Speaker 2>have irritated me, maybe if I just starting slowing my

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<v Speaker 2>breath right down and some slightly longer exhalation starting to

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<v Speaker 2>bring some awarenes for that. So therefore we start practicing

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<v Speaker 2>that for where we are in those highly escalated moments,

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<v Speaker 2>we can go, ah, I know what to do now

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<v Speaker 2>because they have been practicing. But it's pretty you know,

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<v Speaker 2>we can't really consider that I'm going to be also,

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<v Speaker 2>I know this now, and therefore when I am going nuclear.

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<v Speaker 2>I can automatically stop and switch that. But it's not

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<v Speaker 2>just state it. After a short period of time, the

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<v Speaker 2>brain goes, now, I've got something I can do. So

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<v Speaker 2>it's really just tuning the awareness and just practice.

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<v Speaker 1>What sort of breath sequence do you do when you're

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<v Speaker 1>in the midst of I mean, you're pretty chill that guy,

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<v Speaker 1>so I'm not sure you actually get chaotic. But is

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<v Speaker 1>there anything that as sequence that you go to that.

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<v Speaker 2>That Here's the funny thing there, because when we look

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<v Speaker 2>at some of the scientific studies that there's a well

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<v Speaker 2>known breadth of the mark call the physiological skye which

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<v Speaker 2>Stanford was studying, which is saying that five minutes of

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<v Speaker 2>this the equivalent of a twenty minute monthful his meditation

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<v Speaker 2>and so on, And that's where you're basically taken in

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<v Speaker 2>helm another little sit followed by a really soft, spiced,

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<v Speaker 2>really long, gentle sigh, and for me, that works. I've

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<v Speaker 2>done this. I often when I'm working people is a

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<v Speaker 2>pulse oximeter reading where I'm checking their heart rate, their

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<v Speaker 2>block oxygen saturation. But for some people that's actually I found,

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<v Speaker 2>oh my gosh, that's actually increasing their heart rate. That

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<v Speaker 2>should be decreasing it. So this is where it gets

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<v Speaker 2>a little bit learning our own nervous systems. So I

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<v Speaker 2>did have a situation the other day where I had

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<v Speaker 2>a phone call, and it was a confronted, confrontational phone call,

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<v Speaker 2>and I'm going, oh my god, I can feel my

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<v Speaker 2>heart spiked right up. I remember that feeling, and by chance,

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<v Speaker 2>I had my pulse oximeter plug it on my finger,

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<v Speaker 2>and my heart rates spiked up to over eighty, which

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<v Speaker 2>for me simulating a stressous bodies and sympathetic of ours

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<v Speaker 2>or there's a line just behind me, I'm thinking. And

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<v Speaker 2>so by awareness to that, I just did two of

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<v Speaker 2>those breath patterns of the.

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<v Speaker 1>So that's just one. So a breath in and then

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<v Speaker 1>a sip and then a long out so.

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<v Speaker 2>Along there and followed by a little top up followed

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<v Speaker 2>by a really soft and again with think two breaths.

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<v Speaker 2>My heart rate dropped down to sixty. Wow, that's miraculous,

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<v Speaker 2>straight into oh my god. And if I didn't let

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<v Speaker 2>bring myself down, I know those tools I'm now doing

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<v Speaker 2>in those one and that heightened state, But there's no

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<v Speaker 2>line here I can downregulate, de escalate, so I don't

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<v Speaker 2>continue to carry on and stresses. But for others, as

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<v Speaker 2>I said, that might you know that breath might be

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<v Speaker 2>a bit of a spiker. Found there's the other ones

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<v Speaker 2>or seven eight where you breathe in for four whole

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<v Speaker 2>for seven out for eight, which is really just that longer,

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<v Speaker 2>slower exhalation. That's also a nice one, and there there's

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<v Speaker 2>a few different ones, but again it's really not because

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<v Speaker 2>it's just if you've got a heart rate monitor, just

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<v Speaker 2>to start going with like the infra four hole the

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<v Speaker 2>seven out eight and does it work for you? Try

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<v Speaker 2>that physiological side? Does that work for you? Because depending

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<v Speaker 2>on what's called someone's sensibity carbon dioxide that might influence

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<v Speaker 2>doing a hold, might like that seventh holding for seven

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<v Speaker 2>mone just a bit of a thing a panic as well.

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<v Speaker 2>So despite knowing that these work for some people, they're

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<v Speaker 2>not ideal. And this is the complicated of our individual

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<v Speaker 2>nervous systems. There's techniques. But even if you're just sitting

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<v Speaker 2>there and those two feel like they're triggering, you just

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<v Speaker 2>stop in and really just letting air softly fall out.

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<v Speaker 2>Just longer exhalations, gentle inhalations, gentle exhalations that's slightly longer

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<v Speaker 2>on the XR and that can work better than the

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<v Speaker 2>others for certain people. So there's no one specific answer

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<v Speaker 2>that I can provide, and that's just through work with

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<v Speaker 2>one hundreds of people and going no, that didn't work

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<v Speaker 2>for them, that worked for that, which has been really interesting.

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<v Speaker 2>She went side this is the breath everyone. Jambillings just like, yeah.

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<v Speaker 1>That's actually a really good point. I haven't really heard

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<v Speaker 1>of that before. But I suppose you know how you've

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<v Speaker 1>been working Eden for a while and no doubt, have

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<v Speaker 1>come across many people's struggles. What have you learned? What

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<v Speaker 1>has it kind of taught you being that amazing breath

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<v Speaker 1>work guy at Eden.

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<v Speaker 2>Well, what's funny is what led me to breathwork was

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<v Speaker 2>I've primarily been teaching meditation full time for seventy years

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<v Speaker 2>that my businesses came down this route, and then I

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<v Speaker 2>was working that state of finding some people still they're

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<v Speaker 2>meditating good, good, but they're going out with or breath patterns,

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<v Speaker 2>and I just start to identify this sort of blending

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<v Speaker 2>mix that hold on. I'm teaching them how to chill,

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<v Speaker 2>but then they're going out breathing poorly. And then so

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<v Speaker 2>that's in fresh response because how we're breathing does simulate

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<v Speaker 2>stress in the modern world, and that's what led me

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<v Speaker 2>to go deeper down these channels and working with the

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<v Speaker 2>buying people having it's just really fascinate s what can

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<v Speaker 2>set up our environment and even though there's sometimes no

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<v Speaker 2>logic there, we're not feeling I didn't have a specific

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<v Speaker 2>all this and that, but different nervous systems just remarkable.

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<v Speaker 2>The different currents are therefore the different outcomes. Despite everything

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<v Speaker 2>on the outside lining up perfectly, the insides of out

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<v Speaker 2>of alignment and therefore we're going to get physiological states

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<v Speaker 2>which reflect that. So it's been really beautiful just to

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<v Speaker 2>work people from all walks of life and just to

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<v Speaker 2>have them go, oh my god, like I didn't realize

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<v Speaker 2>I've been My year leader has been jammed towards sympathetic

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<v Speaker 2>quite flight response because we've normalized that, especially in the

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<v Speaker 2>world we're living in, and by virtue of just some

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<v Speaker 2>really beautiful practices are orientating around breath to be able

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<v Speaker 2>to pull that back to that parasympathetic state unsafe. So

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<v Speaker 2>that's kind of the one thing that's really taught me

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<v Speaker 2>is that a lot of our nervous systems don't feel safe,

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<v Speaker 2>and despite the fact that we've got Okay, I'm sitting

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<v Speaker 2>at here, and of course I feel safe. That slight

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<v Speaker 2>pattern that we've always been living in, we're just been

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<v Speaker 2>normalizing it and so by down regularly amount people go.

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<v Speaker 2>I didn't know I could feel that way. I'm like God,

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<v Speaker 2>and so that's been really beautiful to watch him with us.

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<v Speaker 1>Well, Rich, thank you for joining us on healthy Ish.

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<v Speaker 2>That's a pleaders. Thanks you for having me.

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<v Speaker 1>Hey, thanks for listening to this a chat with Hich.

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<v Speaker 1>Hopefully he gave you some breathwork tools to implement into

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<v Speaker 1>your day. And also if you do want to train

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<v Speaker 1>out in person, you can find him at Eden. Oh

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<v Speaker 1>such a magnificent place. Anyway, I won't give it any

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<v Speaker 1>more plugs, but I love my time there. I will

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<v Speaker 1>leave the link to well Eden and Rich in the

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<v Speaker 1>show notes. Anything else, head to Body and Soul dot

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<v Speaker 1>com dot you follow us on socials, grab our print

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<v Speaker 1>edition which is out in your local Sunday paper, and

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<v Speaker 1>until tomorrow, we happy breathing and stay healthy ish