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Speaker 1: Hi, everybody, Welcome to another edition of the podcast.

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Speaker 2: Now, just before we do today's interview, I just wanted

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Speaker 2: to give a shout out to a few very special listeners.

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Speaker 2: One of them is a leady called Mary Squires maybe

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Speaker 2: Mary Squires, I'm not quite sure of the pronunciation. I

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Speaker 2: have been doing some work with her husband, Morgan. They're

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Speaker 2: about to go to the UK, and Morgan tells me

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Speaker 2: that she is an avid listener and is the poster

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Speaker 2: girl for this podcast does absolutely everything that we talk about.

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Speaker 2: So well done you, Mary, Slash Marie, and hope you

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Speaker 2: guys have a wonderful time in London. Second one, I

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Speaker 2: want to talk about a little bit of a shout

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Speaker 2: out a.

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Speaker 1: Guy called Martin. I will not give his second name.

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Speaker 2: He just reached out to us and said he's been

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Speaker 2: going through a difficult period and found that the Gratitude

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Speaker 2: podcast that we did has been an absolute mood change

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Speaker 2: ref him. It's been fabulous. So just say, hey, Mark,

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Speaker 2: keep up the great work. And then the third and

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Speaker 2: final shout out I want to give to you talking

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Speaker 2: about poster girls and poster boys.

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Speaker 1: Peter Bush.

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Speaker 2: Peter is the principal of caliana specialist school this is

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Speaker 2: for kids with a whole host of different learning difficulties,

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Speaker 2: and he and his team do an absolutely fabulous job.

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Speaker 2: And I did a workshop for the team all the

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Speaker 2: teachers and Peter just and his team just jumped on board.

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Speaker 2: They changed the menu in the canteen, They took crappy

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Speaker 2: foods off, they put a lot of healthy foods on.

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Speaker 2: They actually subsidized healthy foods for the kids. They got

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Speaker 2: them to be growing stuff that they then use, used

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Speaker 2: it in the canteen, which is just fabulous, and instigated

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Speaker 2: a lot of movement snacks throughout it, and brought in

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Speaker 2: a trainer for the staff to do exercise paid for

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Speaker 2: by the school. And Peter himself lost twenty five kilos

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Speaker 2: after the guys went on My program, which is just tremendous.

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Speaker 2: And I saw him recently at the past conference and

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Speaker 2: he is an absolute legend. So Peter, I tipped my

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Speaker 2: hat to you, sir. Now let's get on with this

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Speaker 2: week's podcast.

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Speaker 1: In the Goals. Are they welcome to the podcast?

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Speaker 3: Hi Paul, how are you?

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Speaker 1: I am fabulous? What about yourself?

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Speaker 3: That's a good writing, that's a very good writing.

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Speaker 1: You know what it's like?

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Speaker 3: Hi? You?

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Speaker 2: Yeah?

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Speaker 1: Yeah, I'm good. It's like, fuck off, come on, you

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Speaker 1: can do better than good.

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Speaker 3: I can do better than good. I am content and

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Speaker 3: mindful at the moment how I feel, but I am

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Speaker 3: also kind of rugged up as well. I've got this.

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Speaker 3: I cannot figure out which room to go into to

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Speaker 3: be comfortable at the moment. It's so cold when we are.

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Speaker 3: I hate being that guy that talks about how cold

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Speaker 3: it is, but it's actually blowing my mind. You know,

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Speaker 3: you go out of your temperature control rooms and you're like,

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Speaker 3: oh my god, it's like a slap in the face

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Speaker 3: at the moment.

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Speaker 1: So where a botch of you at the moment.

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Speaker 3: I'm on the peninsula down in the morning, the other

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Speaker 3: side of Milbs.

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Speaker 1: I didn't realize we're near I didn't realize we were nearborsh.

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Speaker 1: I'm a montent laser.

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Speaker 3: I forgot you were Analyiza. Yeah no, I'm just up

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Speaker 3: the road.

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Speaker 1: I could have done this fierce.

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Speaker 3: Well.

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Speaker 2: I tell you what, I tell you. What's cold. I

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Speaker 2: was in freaking Camber yesterday. Oh yeah, that ship's cold,

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Speaker 2: and I had a cold shot. Oh my god, Oh wow,

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Speaker 2: wakes your ass up. In fact, I'm going to Camber

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Speaker 2: quite a lot and I actually enjoy it at this

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Speaker 2: time of year because it's so bloody cold in the morning, right,

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Speaker 2: it's like zero degrees and the coal shower is unbelievable,

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Speaker 2: but it's just it just wakes your ass up and

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Speaker 2: gives you like a massive hello.

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Speaker 1: And then and then.

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Speaker 2: The sun comes out and then it's it's beautiful in

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Speaker 2: the afternoon. It's like twenty degrees or eighteen clear skies.

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Speaker 1: It's actually quite nice camber this time. Ye, no wind,

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Speaker 1: no rain. Yeah, all that's very cool.

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Speaker 2: And we are going to talk about health behavior change,

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Speaker 2: which is a big, massive topic, and no doubt we

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Speaker 2: will go down lots of rabbit holes, but let's start

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Speaker 2: high level. Actually, let's introduce you first, So exercise physiologists

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Speaker 2: mindset coach, just talk a little bit about your journey

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Speaker 2: and why you got interested in a exercise physiology and

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Speaker 2: then why you're going to interest it in the whole

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Speaker 2: mindset thing. I think it might be quite similar to

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Speaker 2: my journey and that space.

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Speaker 3: Yeah, and I think the way way way back when

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Speaker 3: I was a little kids, you know, I was in sports,

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Speaker 3: and probably a little slither of it that I only

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Speaker 3: understand now is I used to go off running I

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Speaker 3: lived in the country and I go running off between

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Speaker 3: the paddocks and all that kind of stuff, and thought

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Speaker 3: it was thought it was a healthy thing to do.

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Speaker 3: But now looking back and understanding my story, it was

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Speaker 3: literally me running away. So fitness was this. It was

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Speaker 3: also an avoidance tool. There were places where I'd feel

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Speaker 3: quite confident and couldn't get that confidence somewhere else, So

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Speaker 3: that as an adult and as a practitioner, eventually became

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Speaker 3: really quite powerful for going Okay, hang on a second,

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Speaker 3: is this exercise or the pavior going about actually serving

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Speaker 3: a healthy purpose or is it fulfilling something else that

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Speaker 3: needs a little bit of examination behind it as well?

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Speaker 2: That opens a massive hold, sorry, into the whole orthorexia condition,

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Speaker 2: which we will come back to. But I just wanted

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Speaker 2: to plant that seed, nigh, so jump sorry, jump back

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Speaker 2: into your shof Yeah.

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Speaker 3: And then it became just wanting to liking exercise. Clearly

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Speaker 3: that was a place where I felt safe, so you know,

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Speaker 3: it was on my mind. So I liked the idea

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Speaker 3: of helping people with exercise, but I didn't really understand

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Speaker 3: what that was when I was younger, and then interestingly,

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Speaker 3: I struggled with mental health and arexia. Later in my life,

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Speaker 3: in the later years and into the end of high school,

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Speaker 3: start of academia world, and in that time, my pe

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Speaker 3: teacher introduced us to the inside of a muscle and

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Speaker 3: I was like, that is all for me. I was like,

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Speaker 3: that is amazing. How was that pert so kind of

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Speaker 3: really zooming in and like going, oh my god, that

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Speaker 3: is happening inside me just blew my mind. And that's

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Speaker 3: where I was like, Okay, that's where I want to go.

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Speaker 3: So I headed off there at university. And then there's

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Speaker 3: I think there's a lot of people that believe that

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Speaker 3: the thing that we get pulled to is ultimately the

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Speaker 3: thing we're trying to fix in.

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Speaker 1: Ourselves, certainly with psychologists.

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Speaker 2: Yeah, well, apologies to the psychologists.

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Speaker 1: I'm only half joking.

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Speaker 3: Only half. And interestingly enough, I didn't have the I

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Speaker 3: didn't have the wherewiout to trust myself to do psych

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Speaker 3: as my major in my undergrad but I did have

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Speaker 3: a friend that did the psych subjects, and I would

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Speaker 3: go with him and just sit with him and you know,

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Speaker 3: listen and observe. My brother was a Youngian enthusiast, so

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Speaker 3: I learned from film and then later on I became

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Speaker 3: an AP and did all of that and working with people,

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Speaker 3: and a little bit of a collision of my own

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Speaker 3: interest in I can write the perfect program, but that

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Speaker 3: person can come back and will not have done it.

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Speaker 3: So my excitement, enthusiasm, whatever else goes into it versus

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Speaker 3: their reality, the balance of me not being mature enough

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Speaker 3: to understand or delve into their kind of life and

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Speaker 3: all those challenges and you evolve and you get better

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Speaker 3: as a clinician. But also somewhere in there, I was

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Speaker 3: having my own struggles and went off to see a

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Speaker 3: psychologist who was an act psychologist, and similar time a

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Speaker 3: friend had given me the happiness trap. Oh yeah, just

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Speaker 3: by chance, those two came together, and I started to go, oh,

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Speaker 3: so my set behavior change and my program don't naturally

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Speaker 3: just come together. I need to be able to understand

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Speaker 3: the workings of someone's story, what's going on, what's behind

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Speaker 3: the behaviors that get in the way, to then be

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Speaker 3: able to facilitate them to be able to actually do

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Speaker 3: what they want to do. So's that was kind of

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Speaker 3: this evolution of the version of me as an EP

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Speaker 3: at the moment.

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Speaker 2: Yeah, it's quite interesting because my story was reasonably similar

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Speaker 2: along with it a number of significant diversions. So I

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Speaker 2: did a master's in exercise science. Then I joined the

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Speaker 2: military and had a diversion, but did a master's in nutrition.

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Speaker 2: While I was doing the helicopter starch and rescue KME

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Speaker 2: to Australia, set up in our mutual friend create Harper's

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Speaker 2: business as an EP and nutritionist, and after I was

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Speaker 2: writing programs and giving nutrition programs and go saying this

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Speaker 2: is perfect, this is all people need, and they just

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Speaker 2: wouldn't change. And that's when I went off and studied

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Speaker 2: neuroscience because I'm like, I need to understand what's driving

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Speaker 2: human behavior here, because you know, these people come with

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Speaker 2: a clear need. They're saying that they want to get fit,

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Speaker 2: they want to improve their diet, and I'm giving them

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Speaker 2: the perfect.

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Speaker 1: Program and they're just not doing it. What the hell's

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Speaker 1: going on?

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Speaker 3: It's such an agitation, is it? Because you lay your

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Speaker 3: head down at the end of that what have I

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Speaker 3: done wrong? What am I missing? So it's like this

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Speaker 3: purposeful pursuit that you're on when it feels unsatisfying because

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Speaker 3: you're not helping in the way that you want to.

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Speaker 3: It's a real driver. It's yeah, it's cool that.

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Speaker 1: Actually.

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Speaker 2: I remember I had a client, Rosemary, and she was brilliant.

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Speaker 1: She'd come to me all the time.

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Speaker 2: She was an older lady, and I'd be exercising with her,

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Speaker 2: and then I did all the EP stuff, right, So

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Speaker 2: I did a whole heap of different testing on her,

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Speaker 2: and then I was I was giving her all her

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Speaker 2: results around her her VO two from a submax test,

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Speaker 2: and her strength and all this stuff. And then she

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Speaker 2: went said to me, Paul, I can see that this

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Speaker 2: is really interesting for you, but it means nothing to me.

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Speaker 2: And I went home that night and I thought, fucking hell,

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Speaker 2: She's right. You know, I'm talking about all this stuff

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Speaker 2: that's interesting. That's what actually stimulated me to create my

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Speaker 2: BIOEID software. Was gone, Hardy, I take all these numbers

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Speaker 2: that are relevant and interesting for an exercise scientist and

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Speaker 2: make them interesting and useful for a middle aged woman

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Speaker 2: who's my client. And so I and she was the

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Speaker 2: first client that I ran through my bioed software and

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Speaker 2: showed her that her biologically it's based on all of

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Speaker 2: these normative data tables that I had that I created,

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Speaker 2: spent months creating us. And then she went, Okay, now

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Speaker 2: you've got me because her biological age was about sixty years.

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Speaker 3: Older important to me and it was like.

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Speaker 2: Okay, that's when I sat down and did a bit

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Speaker 2: of motivational and interviewing about you know, where do you

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Speaker 2: want to get to? And bomb had a massive impact

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Speaker 2: on her because she was determined to get her biologically

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Speaker 2: age younger. Right, So let's talk about the whole thing

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Speaker 2: about motivation because there's so many people waiting for the

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Speaker 2: motivation fairy to come along and give them a dullop

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Speaker 2: of motivation and to get started.

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Speaker 1: So why is big, big, big question? Why do people

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Speaker 1: find health behavior change so hard?

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Speaker 3: I think I think a massive thing is is because

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Speaker 3: it's uncomfortable there you have to go off autopilot. I

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Speaker 3: think a helpful phrase I found at the moment is

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Speaker 3: how does that goal fit in with your life? And

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Speaker 3: when you look down it and go okay, it's going

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Speaker 3: to take this many hours of exercise participation for you

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Speaker 3: to get to this point. At this amount of time,

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Speaker 3: you're going to have to clear out your cupboards and

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Speaker 3: have a completely different dietary. If you want to do

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Speaker 3: it excellently, you're going to have to have a strong

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Speaker 3: conversation with your family about reallocating time, and so when

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Speaker 3: the goal doesn't actually fit in with your life, there's

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Speaker 3: discomfort around that as well, because it's a retaliation with

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Speaker 3: a partner, or it doesn't fit in with your work

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Speaker 3: life somehow, And then there's the actual discomfort of what

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Speaker 3: is physically and mentally required to do the thing, along

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Speaker 3: with just life is busy. I haven't fit this in

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Speaker 3: with my life, and the skill of adaptability as well,

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Speaker 3: because I think if there's most of us, because I

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Speaker 3: guess we're not getting to make the decisions ourselves. We

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Speaker 3: have to rely on something that Paul said. And if

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Speaker 3: if we do it that way, but then something gets

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Speaker 3: in the way and you don't have that skill of

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Speaker 3: adaptability in your decision making or access to usk that question,

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Speaker 3: then a lot of people just go, oh, well, it

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Speaker 3: didn't happen. So I think there's lots of elements to them,

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Speaker 3: and some are stronger for some people than others. But

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Speaker 3: as a human it is hard to feel discomfort. It's

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Speaker 3: quite natural for us to move away from it. So

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Speaker 3: if we haven't locked in our why and why things

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Speaker 3: are important to us, we can't then shift the internal

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Speaker 3: dialogue when things are hard and tired and uncomfortable why

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Speaker 3: we would continue to pursue something in that way. So

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Speaker 3: I think the missing cog for a lot of people

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Speaker 3: is not finding that person to have that conversation with.

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Speaker 3: And I guess for some that are reading all the

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Speaker 3: self help books as well, but then not actually kind

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Speaker 3: of moving it across into your own behavior because that

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Speaker 3: has a level of discomfort to it as well, when

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Speaker 3: you've got to change your thought process or come to

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Speaker 3: an uncomfortable realization about you and the way you do something.

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Speaker 3: So I think there's elements of discomfort that are hard

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Speaker 3: for people to lean into, and we just don't set

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Speaker 3: it up to fit into our life.

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Speaker 2: Yeah, that's a pretty big one about it fits in

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Speaker 2: with your life and actually having people think about because

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Speaker 2: we you know, we all create these goals. You know,

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Speaker 2: most people want to be fitter than they currently are

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Speaker 2: a lot of them we want to lose a bit

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Speaker 2: of weir it and go you know, if I'm fitter

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Speaker 2: and I lose weir it, I'm going to feel a

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Speaker 2: lot better. And so they set these goals and they

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Speaker 2: get very enthusiastic at the start, but as you say,

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Speaker 2: if they haven't actually gone Okay, so what is this

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Speaker 2: going to tick to get there? And how am I

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Speaker 2: going to fit all that in with being busy? You know,

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Speaker 2: I've got kids, have got a job, of all of

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Speaker 2: that stuff. And then the conversation around the partner. I

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Speaker 2: think what a lot of people don't realize is that

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Speaker 2: partners can either help them along or they can be saboteurs.

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Speaker 2: And people go, what do you mean saboteurs? And it's like, well,

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Speaker 2: who has ever you know, either been a smoker that

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Speaker 2: wanted to stop smoking or being a drinker and they're

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Speaker 2: trying to stop their drinking and either their partner or

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Speaker 2: their friends are just like offering them cigarettes, offering them

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Speaker 2: alcohol and stuff. And it's not so much that they

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Speaker 2: are being vindictive and they're trying to derel you and

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Speaker 2: your goals. It's basically they see you changing a behavior

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Speaker 2: that makes them feel shit because they don't have the

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Speaker 2: will party change the behavior. So the best way to

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Speaker 2: justify their own behavior is to bring you down to

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Speaker 2: their level.

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Speaker 3: Right, bring you back in. And it happens so often,

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Speaker 3: and also for the doer in some ways, it's hard

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Speaker 3: to not get drawn back because if you're the one

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Speaker 3: going off and doing the doing. You've got to be

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Speaker 3: able to do it by yourself. You've got to be

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Speaker 3: willing to wave goodbye and go off and do it

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Speaker 3: and have the other person not there. And then the

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Speaker 3: very tricky place when if people aren't celebrating each other, Oh,

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Speaker 3: i'll see you doing a good thing, go for it.

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Speaker 3: I'll make the time. And that then we do need

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Speaker 3: the psychologist on the call for that one. For all

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Speaker 3: the trickiness in you know that those things that make

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Speaker 3: it hard to be in a relationship as well, So

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Speaker 3: the trickiness of being in a relationship with yourself and

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Speaker 3: making decisions and then whatever complexity has come with the

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Speaker 3: partner as well. And yeah, what are the circumstances that

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Speaker 3: pull you out of your drive when you've made this

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Speaker 3: decision and you're on your way to try and make

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Speaker 3: these habits that are going to stick. Who's pulling you down?

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Speaker 2: Yeah, And that's why I will have to say to people, Look,

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Speaker 2: if you want to make these changes, who's in your

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Speaker 2: life and what are their behaviors and if they are

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Speaker 2: doing the behaviors that you're wanting to stop, go and

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Speaker 2: have a conversation with them. Ideally, see if they are

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Speaker 2: willing and keen to come along the journey.

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Speaker 1: With you, because that can be great.

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Speaker 2: But if they're not, have that conversation about not being

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Speaker 2: a saboteur. Yeah, because people do it unconsciously, right, They

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Speaker 2: sabotize others unconsciously, and often it's not vindictive.

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Speaker 1: It's just the fact that they.

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Speaker 2: Feed shit seeing you doing something that they would like

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Speaker 2: to do but don't have the will power of the

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Speaker 2: motivation to do so. They just the easiest way is

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Speaker 2: to just to justify their own behavior by bringing you

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Speaker 2: back into the fold.

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Speaker 3: Yeah, and also your connected habits, like at the end

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Speaker 3: of the night when you plan to do a stretched

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Speaker 3: session so that you're ready to go the next morning

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Speaker 3: with your early wake up and you get a good

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Speaker 3: night's sleep. If the way you've always connected is by

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Speaker 3: watching a show together or having a glass of wine, yes,

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Speaker 3: all of that. The way you connect needs to change

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Speaker 3: as well. So the way you nurture your relationship might

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Speaker 3: have to take a shift as well, and it might

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Speaker 3: require that Okay, we still do to sit down and

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Speaker 3: you have that glass of wine, but I've got to

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Speaker 3: have the willpower to connect with you without the wine

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Speaker 3: as well. So what's mine.

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Speaker 2: Please don't offer me, Please don't offer me a bloody

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Speaker 2: glass of wine, because.

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Speaker 3: They don't wave it under my nose.

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Speaker 2: Yes, because in that presence, and this is the thing

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Speaker 2: that a lot of people don't understand. So you can

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Speaker 2: have great willpar and I'm not going to drink, but

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Speaker 2: as soon as your partner brings out a glass of alcohol,

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Speaker 2: that is activating dopamine in your brain, right, And dopamine

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Speaker 2: is the chemical of gold directed behavior and motivation. So

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Speaker 2: this is what people don't As soon as you see it,

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Speaker 2: as soon as you walk past the cake shop, right,

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Speaker 2: there's that memory in your brain that creates an emotional sealience,

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Speaker 2: a drive to do it, releases dopamine which makes you

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Speaker 2: want to go and do the behavior.

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Speaker 1: So it's really really hard.

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Speaker 2: It's hard enough to be changing those behaviors, but then

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Speaker 2: whenever you see those things right in front of you,

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Speaker 2: that makes it so much bloody harder, doesn't it.

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Speaker 3: Yeah, all the senses are you know, we're sensory. We

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Speaker 3: have a sense of things before we're aware of the

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Speaker 3: thought around them. And this is the tricky part, because

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Speaker 3: we're survived. We've got salivation over the wine because we've

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Speaker 3: seen it before we've even had the thought of wanting

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Speaker 3: it or deflecting it or any of those things. So

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Speaker 3: we do. It's funny, right because we talk about the

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Speaker 3: senses that we have, but in teroception and proprioception and

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Speaker 3: never in the conversation. And once we have an experience

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Speaker 3: with those, they can be or train them to be

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Speaker 3: more heightened. These can be maybe the more powerful ones

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Speaker 3: in terms of disruption of habits. And you know what

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Speaker 3: state am I in? This is the stat I mean

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Speaker 3: we're usually reached for a glass of wine. So what's

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Speaker 3: the communication I need to have as soon as I

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Speaker 3: walk through the door to have that partner be in

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Speaker 3: my corner?

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Speaker 1: Yeah, that day.

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Speaker 2: Inter reception really really important because, as you say, there's

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Speaker 2: a little alarm that often goes off in people's brilliance.

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Speaker 2: It's like six o'clock, it's onine o'clock, and it's subconscious.

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Speaker 2: But talk to people about what interception is because we

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Speaker 2: need to include that as part of our senses.

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Speaker 1: I totally agree with you.

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Speaker 2: So what it is and how can people enhance their interception?

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Speaker 2: I think you use breathwork to help people en hunter it,

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Speaker 2: But just give people a sense of what that is

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Speaker 2: in some ways that they can improve it.

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Speaker 3: At the absolute basic definition, it's your ability to be

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Speaker 3: aware of the internal of you and what it's doing.

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Speaker 3: So an easy wood would be being able to sense

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Speaker 3: your heart rate, so be able to sit still and

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Speaker 3: know the rhythm of your heart and how it's beating.

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Speaker 3: And then that comes over to you're getting ready for

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Speaker 3: a podcast and it's with an interesting person and you

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Speaker 3: hope you're going to do well, so you notice your

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Speaker 3: heart rate going faster. That's fine. This is important for

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Speaker 3: me to be driven and have a level of interest

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Speaker 3: in talking to Paul. But if I am not, if

395
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Speaker 3: that's something that's going to go higher to an arousal level,

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Speaker 3: and then all of a sudden I can't speak and

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Speaker 3: get my thoughts together. That's an indication of where I've

398
00:22:47,320 --> 00:22:50,280
Speaker 3: got to be aware of where is my internal body

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Speaker 3: at as an indicator for me to what I've got

400
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Speaker 3: to do to then bring myself to a state that's

401
00:22:55,480 --> 00:22:58,720
Speaker 3: going to be more appropriate for the staff meeting or

402
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Speaker 3: meeting up with someone that creates anger in me, and

403
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Speaker 3: I want to be there in my best version of myself.

404
00:23:05,960 --> 00:23:10,840
Speaker 3: So having that interoception, Am I hungry? Am I thirsty,

405
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Speaker 3: do I need to go to the toilet? Like it's

406
00:23:14,560 --> 00:23:17,680
Speaker 3: all the things we start we teach kids, but using

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Speaker 3: them as something that's important to us as well. I

408
00:23:21,560 --> 00:23:24,840
Speaker 3: know I'm a bit of a I've had trouble with

409
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Speaker 3: this in the past, where if I'm I've got a

410
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Speaker 3: higher arousal level, I'm trying to get the kids to

411
00:23:30,640 --> 00:23:33,919
Speaker 3: school on time, times slipped up in some way. You

412
00:23:33,960 --> 00:23:36,080
Speaker 3: know that you're meant to have this T shirt for

413
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Speaker 3: school and it's not clean, and now I'm trying to

414
00:23:38,400 --> 00:23:43,520
Speaker 3: wash it real quick. If my arousal levels up naturally,

415
00:23:43,680 --> 00:23:47,040
Speaker 3: I have less need for food. But then I go

416
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Speaker 3: right ahead and forget about food altogether. So my need

417
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Speaker 3: for food, and then I get to halfway through the morning,

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Speaker 3: I'm like, why am I agitated?

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Speaker 2: Some people are completely the opposite as well, right, And

420
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Speaker 2: I think I suspect I remember reading about this years ago.

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00:24:08,359 --> 00:24:13,439
Speaker 2: I suspect this is whether you are sympathetic nervous system

422
00:24:13,480 --> 00:24:19,639
Speaker 2: dominant or HPA access system dominant under stress. So people

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Speaker 2: who are sympathetic nervous system dominant, it's more about adrenaline

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Speaker 2: and that will suppress appetite, whereas those are more HPA

425
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Speaker 2: access dominant, it's more releasing cortisol, which drives hunger. And

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Speaker 2: so some people eat when they're stressed, some people don't

427
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Speaker 2: eat when they're stressed.

428
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Speaker 1: Some people lose it with stress. Some people gain a

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Speaker 1: ship they will when they're stressed.

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Speaker 3: Yeah, and it kind of comes back to our conversation

431
00:24:43,359 --> 00:24:47,680
Speaker 3: as well about feelings of discomfort and how we respond

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Speaker 3: to them to try and gain comfort and in a

433
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Speaker 3: way homeostasis again from a mental and emotional point of view,

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Speaker 3: and the reach for the wine and all of that

435
00:24:56,520 --> 00:25:00,240
Speaker 3: kind of thing. And also it's interesting with cortisol as

436
00:25:00,280 --> 00:25:04,119
Speaker 3: well because in theory, leatin and quartsole should be in

437
00:25:04,160 --> 00:25:07,600
Speaker 3: opposition to each other. So when our cortsole's high, our

438
00:25:07,680 --> 00:25:11,919
Speaker 3: leptin should be low. So you know, I'm hungry in

439
00:25:11,960 --> 00:25:15,159
Speaker 3: the morning to get my day started and at particular

440
00:25:15,240 --> 00:25:18,480
Speaker 3: kind of rhythms of my quartsole to kind of match

441
00:25:18,560 --> 00:25:22,080
Speaker 3: in with eating cycles and things like that. But in

442
00:25:22,119 --> 00:25:24,840
Speaker 3: our stressful life, you know, if we bumped our cortsole

443
00:25:24,960 --> 00:25:27,320
Speaker 3: way way way way down, or have we got our

444
00:25:27,359 --> 00:25:30,160
Speaker 3: quartersole riding way way way too high, and then how

445
00:25:30,200 --> 00:25:34,000
Speaker 3: does that relate to the signals of hunger? And then

446
00:25:34,200 --> 00:25:39,240
Speaker 3: you know what comes into our role as mind management people,

447
00:25:39,280 --> 00:25:43,000
Speaker 3: bodage management people of how do we help you use

448
00:25:43,400 --> 00:25:46,359
Speaker 3: tools to get you back into a more natural rhythm

449
00:25:46,520 --> 00:25:50,399
Speaker 3: of arousal and recovery straight like based on old tradeing

450
00:25:50,520 --> 00:25:56,040
Speaker 3: rhythms and things like that, so interoception can be It

451
00:25:56,040 --> 00:25:58,720
Speaker 3: always comes with thought though, right my version of it

452
00:25:58,840 --> 00:26:02,200
Speaker 3: is needing to slow down to then get my hunger

453
00:26:02,400 --> 00:26:05,560
Speaker 3: signals back and being now to be aware that. So

454
00:26:05,600 --> 00:26:08,440
Speaker 3: how you're operating right now? Okay, you're yelling a little bit,

455
00:26:08,960 --> 00:26:13,040
Speaker 3: you're rushing around, you can't get your thoughts together, versus

456
00:26:13,160 --> 00:26:18,560
Speaker 3: the other version, which is your your stressed but you

457
00:26:18,640 --> 00:26:21,640
Speaker 3: find yourself distracted and walking to the fridge all the time.

458
00:26:21,720 --> 00:26:24,800
Speaker 3: It's like it's almost it's an act thing, right, the

459
00:26:24,840 --> 00:26:29,520
Speaker 3: ability to observe yourself as a viewer of yourself and

460
00:26:29,680 --> 00:26:32,840
Speaker 3: watches if you're a character in a documentary and get

461
00:26:32,880 --> 00:26:37,480
Speaker 3: to know your habits and what was the curiosity withous

462
00:26:37,480 --> 00:26:42,920
Speaker 3: curiosity without judgment. Because we're a loving we're bringing love

463
00:26:42,960 --> 00:26:47,320
Speaker 3: to ourselves to find solutions. And in the circumstance where

464
00:26:47,320 --> 00:26:50,520
Speaker 3: I find myself at the fridge when I was meant

465
00:26:50,560 --> 00:26:55,080
Speaker 3: to be doing something that was a stressful task, am

466
00:26:55,080 --> 00:26:59,720
Speaker 3: I avoiding the discomfort what emotion came before that, and

467
00:26:59,800 --> 00:27:02,800
Speaker 3: that food then becomes it makes me feel.

468
00:27:02,520 --> 00:27:05,560
Speaker 1: Better, Yeah, soothes, soothes nice.

469
00:27:05,680 --> 00:27:08,040
Speaker 2: And and this is the thing, right, that is that

470
00:27:08,760 --> 00:27:12,280
Speaker 2: everybody's brain has worked out to this point how to

471
00:27:12,320 --> 00:27:17,399
Speaker 2: handle stress, right, because because my brain goes, I'll fucking

472
00:27:17,440 --> 00:27:20,520
Speaker 2: sort this out, bring me alcohol, right, whereas other people

473
00:27:20,760 --> 00:27:23,360
Speaker 2: it's like, bring me food and don't bring me bloody

474
00:27:23,480 --> 00:27:27,320
Speaker 2: carrot sticks and celery sticks, bring me fat, sugar, salt

475
00:27:27,560 --> 00:27:32,800
Speaker 2: and any combinations of those things and usable yeah, and

476
00:27:32,800 --> 00:27:38,879
Speaker 2: and and these become unconscious behaviors and unconscious habits. So

477
00:27:39,080 --> 00:27:44,840
Speaker 2: as you say that interception and that being self aware

478
00:27:45,640 --> 00:27:50,679
Speaker 2: at multiple different levels about how I actually respond in

479
00:27:50,720 --> 00:27:57,000
Speaker 2: certain situations automatically, that that sometimes these responses are deep

480
00:27:57,040 --> 00:28:00,560
Speaker 2: seeded from your childhood and you do I don't know

481
00:28:01,280 --> 00:28:03,640
Speaker 2: why you do it, but your body's just on order

482
00:28:03,720 --> 00:28:06,560
Speaker 2: part it because we are on attle parto with lots

483
00:28:06,560 --> 00:28:07,520
Speaker 2: of our habits on me.

484
00:28:08,600 --> 00:28:12,760
Speaker 3: Yeah, And I guess it's metabolically easier until you get

485
00:28:12,760 --> 00:28:16,119
Speaker 3: to a point where I find personally you're saying the

486
00:28:16,119 --> 00:28:18,760
Speaker 3: same thing to people but you haven't done the thing.

487
00:28:19,040 --> 00:28:21,960
Speaker 3: And then I start to get annoyed by myself. So

488
00:28:22,400 --> 00:28:25,119
Speaker 3: open water swimming was a perfect example. I liked the

489
00:28:25,200 --> 00:28:28,119
Speaker 3: idea adea of trying a triathlon in my life, and

490
00:28:28,160 --> 00:28:31,040
Speaker 3: the real hard part was open water swimming. And for

491
00:28:31,200 --> 00:28:33,240
Speaker 3: years I was talking to people, Oh, yeah, I'd like

492
00:28:33,320 --> 00:28:34,560
Speaker 3: to give that a god, I'd like to give that

493
00:28:34,640 --> 00:28:38,080
Speaker 3: a go, And then I just kindly observe myself. I

494
00:28:38,120 --> 00:28:40,280
Speaker 3: say that a lot and I don't do it, so

495
00:28:40,400 --> 00:28:44,040
Speaker 3: either I don't mean it, or I need to examine

496
00:28:44,320 --> 00:28:48,120
Speaker 3: what I'm talking about. So it's often helpful to observe

497
00:28:48,360 --> 00:28:53,960
Speaker 3: or ask people, is that something you say a lot?

498
00:28:54,720 --> 00:28:57,160
Speaker 3: Give them that option to go? Actually, yes, I say

499
00:28:57,200 --> 00:28:59,360
Speaker 3: that to my partner all the time, or I say

500
00:28:59,400 --> 00:29:02,040
Speaker 3: that to friends, you know, when they're talking about their

501
00:29:02,080 --> 00:29:04,920
Speaker 3: exercise endeavors and I'm feeling a little bit envious or

502
00:29:05,000 --> 00:29:08,560
Speaker 3: jealous or belittling myself. I talk about the things I

503
00:29:08,600 --> 00:29:10,320
Speaker 3: think I'm going to do or I'd like to do,

504
00:29:11,120 --> 00:29:13,640
Speaker 3: but I never examine that. So I think it's always

505
00:29:13,680 --> 00:29:17,880
Speaker 3: helpful again to it's as a sense thing again as

506
00:29:18,000 --> 00:29:22,160
Speaker 3: here myself, and to your point, who am I round

507
00:29:22,200 --> 00:29:24,640
Speaker 3: when I say those things? And you know why am

508
00:29:24,680 --> 00:29:26,520
Speaker 3: I saying them? I saying them because I'm trying to

509
00:29:26,520 --> 00:29:29,960
Speaker 3: prop myself up or bring myself down around someone that's

510
00:29:30,240 --> 00:29:34,120
Speaker 3: not actually a wonderful power in my life, because some

511
00:29:34,200 --> 00:29:37,920
Speaker 3: people do have those tricky relationships. And then how do

512
00:29:38,000 --> 00:29:41,320
Speaker 3: I use my beautiful vagus nerve to pull back what

513
00:29:41,400 --> 00:29:44,760
Speaker 3: I say or let myself say what's required to say.

514
00:29:44,960 --> 00:29:49,200
Speaker 3: So it's I think an examined life for me is

515
00:29:49,800 --> 00:29:55,200
Speaker 3: one that's better at seeking optimal versions of ourselves and

516
00:29:55,280 --> 00:29:58,080
Speaker 3: creating a life that matters when we kind of look

517
00:29:58,120 --> 00:30:00,360
Speaker 3: back and think about how we're going about it day

518
00:30:00,440 --> 00:30:02,320
Speaker 3: and how we're relating to people.

519
00:30:03,000 --> 00:30:06,480
Speaker 1: So tell me how you use ACT for people?

520
00:30:06,480 --> 00:30:10,040
Speaker 2: So for the listener's acceptance and commitment therapy, which I

521
00:30:10,080 --> 00:30:13,080
Speaker 2: think every listener of this podcast will be familiar with

522
00:30:13,120 --> 00:30:16,240
Speaker 2: that because Kylie is a practitioner in it, But how

523
00:30:16,280 --> 00:30:20,920
Speaker 2: do you use ACT with clients and even with yourself

524
00:30:20,960 --> 00:30:21,400
Speaker 2: as well?

525
00:30:22,000 --> 00:30:28,520
Speaker 3: Yeah, it usually comes as they're seeking. They've come from

526
00:30:28,560 --> 00:30:32,960
Speaker 3: mind management and behavior and habit disruption, so that's their

527
00:30:33,080 --> 00:30:38,000
Speaker 3: main goal understanding that's why I do it, versus it's

528
00:30:38,040 --> 00:30:41,760
Speaker 3: the conversation about these are my goals, this is what

529
00:30:41,800 --> 00:30:44,400
Speaker 3: I want to do, and then I guess the pace

530
00:30:44,480 --> 00:30:46,600
Speaker 3: and the process of how they've been going about it.

531
00:30:46,640 --> 00:30:49,400
Speaker 3: You know, how long has this been a challenge for you?

532
00:30:49,400 --> 00:30:51,840
Speaker 3: You know what things get in the way, and then

533
00:30:52,000 --> 00:30:55,040
Speaker 3: quite naturally opening up the idea of if this is

534
00:30:55,080 --> 00:30:59,360
Speaker 3: something that has been a problem for three years, or

535
00:31:00,440 --> 00:31:04,240
Speaker 3: there's a pattern that's going on. It's that open conversation

536
00:31:04,360 --> 00:31:08,080
Speaker 3: about do you feel that looking at the patterns of

537
00:31:08,120 --> 00:31:11,880
Speaker 3: what's going on is a more helpful start than actually

538
00:31:11,920 --> 00:31:16,240
Speaker 3: getting on with the running schedule and then just sort

539
00:31:16,280 --> 00:31:20,520
Speaker 3: of gently putting them together, because it's usually that they've

540
00:31:20,560 --> 00:31:23,920
Speaker 3: stopped started, stop started many many times, or they've got

541
00:31:23,920 --> 00:31:26,479
Speaker 3: an injury that's been hanging around for a long time

542
00:31:27,320 --> 00:31:30,840
Speaker 3: that for a lot of people that are willing to

543
00:31:30,840 --> 00:31:33,840
Speaker 3: do the work, it's annoying to them. They don't want

544
00:31:33,880 --> 00:31:36,800
Speaker 3: the pain. They do want the accolades of the run

545
00:31:36,800 --> 00:31:39,000
Speaker 3: that they said they were going to do four years ago.

546
00:31:40,240 --> 00:31:42,360
Speaker 3: Or for some that I work with who are coming

547
00:31:42,400 --> 00:31:47,840
Speaker 3: to perimenopause, there's this interesting transaction where there's bodies are

548
00:31:47,920 --> 00:31:50,440
Speaker 3: naturally changing shape, and all of a sudden, they're forcing

549
00:31:50,440 --> 00:31:53,080
Speaker 3: themselves to do exercise because they're doing it like they

550
00:31:53,240 --> 00:31:56,160
Speaker 3: used to do, and then their bodies are rejecting it

551
00:31:56,240 --> 00:32:00,760
Speaker 3: because their whole body and brain is recalibrating. There's this

552
00:32:01,000 --> 00:32:05,080
Speaker 3: kind of themes around them, and even though values are

553
00:32:05,120 --> 00:32:08,840
Speaker 3: a deep part of it, values are often a later

554
00:32:09,080 --> 00:32:14,840
Speaker 3: conversation that kind of sculpts and details the process. But

555
00:32:14,960 --> 00:32:17,240
Speaker 3: for me, I'm a huge fan of the choice point.

556
00:32:17,440 --> 00:32:21,840
Speaker 1: That's my O. Yes, want to teach people through that.

557
00:32:22,160 --> 00:32:24,720
Speaker 2: Some may have remembered because Carli's talked about it, but

558
00:32:24,920 --> 00:32:25,680
Speaker 2: long time ago.

559
00:32:26,040 --> 00:32:27,360
Speaker 1: I love this choice point.

560
00:32:27,440 --> 00:32:31,640
Speaker 3: So yeah, yeah, absolute favorite. So the choice can be

561
00:32:31,760 --> 00:32:34,800
Speaker 3: used as you literally bring yourself into a moment of

562
00:32:34,840 --> 00:32:39,000
Speaker 3: time where things are often just it's that time where

563
00:32:39,040 --> 00:32:42,480
Speaker 3: you know something goes wrong, versus you can use it

564
00:32:42,480 --> 00:32:44,920
Speaker 3: around values where you just look at your values, you

565
00:32:44,960 --> 00:32:48,240
Speaker 3: identify them, and what we want to figure out around

566
00:32:48,280 --> 00:32:51,360
Speaker 3: this habit or this moment in time or these values.

567
00:32:52,680 --> 00:32:59,360
Speaker 3: When you become hooked by a thought or a memory

568
00:32:59,640 --> 00:33:04,320
Speaker 3: or a story or something that is has the capacity

569
00:33:04,360 --> 00:33:06,800
Speaker 3: to take you away from the version of you that

570
00:33:06,840 --> 00:33:09,520
Speaker 3: you're seeking to be and the behaviors and patterns that

571
00:33:09,560 --> 00:33:15,120
Speaker 3: you're wanting to sculpt, being aware of either what those patterns, behaviors,

572
00:33:15,280 --> 00:33:19,760
Speaker 3: memories are, and then eventually having a relationship with those

573
00:33:20,240 --> 00:33:23,640
Speaker 3: you know, when I get pulled by I've come into

574
00:33:23,680 --> 00:33:26,200
Speaker 3: the room with someone that's difficult for me to have

575
00:33:26,280 --> 00:33:30,040
Speaker 3: conversations with. I get hooked by a memory, and then

576
00:33:30,080 --> 00:33:32,520
Speaker 3: that pushes me to a high level of arousal and

577
00:33:32,560 --> 00:33:37,720
Speaker 3: I get agitated, and then I become sarcastic or snippy,

578
00:33:37,840 --> 00:33:40,240
Speaker 3: and then I'm having trouble pulling back from that, and

579
00:33:40,240 --> 00:33:42,760
Speaker 3: all of a sudden, I'm withdrawn from everyone in the room.

580
00:33:43,280 --> 00:33:45,080
Speaker 3: But the version of me that I would like to

581
00:33:45,120 --> 00:33:50,560
Speaker 3: be is friendly, open and available. And then all of

582
00:33:50,640 --> 00:33:53,480
Speaker 3: a sudden, I've been hooked. I'm lost in this ability

583
00:33:53,520 --> 00:33:56,320
Speaker 3: to do it. And then we have this other arm

584
00:33:56,480 --> 00:33:59,440
Speaker 3: if you can imagine, you know, a v where from

585
00:33:59,480 --> 00:34:02,000
Speaker 3: that bottom of the choice point, I can feel the

586
00:34:02,040 --> 00:34:05,920
Speaker 3: potential to be hooked by these memories, scenarios, or a

587
00:34:06,040 --> 00:34:10,560
Speaker 3: value that I'm detaching myself from. And then the towards

588
00:34:10,640 --> 00:34:14,440
Speaker 3: moves are things that maybe we've never done before, things

589
00:34:14,920 --> 00:34:19,400
Speaker 3: behaviors that are more workable towards me moving towards the

590
00:34:19,520 --> 00:34:23,479
Speaker 3: version that I want to be. So these sometimes can

591
00:34:23,640 --> 00:34:27,919
Speaker 3: be diffusion strategies, things that help me to unhook from

592
00:34:27,920 --> 00:34:32,279
Speaker 3: a memory or a thought and allow myself just to

593
00:34:32,320 --> 00:34:34,680
Speaker 3: be that little bit closer to the version you know,

594
00:34:34,840 --> 00:34:38,880
Speaker 3: just one mark closer out of ten to the conversation

595
00:34:38,960 --> 00:34:42,560
Speaker 3: I'd like to have, or being able to notice that

596
00:34:42,640 --> 00:34:46,560
Speaker 3: I'm feeling agitated and being able to do something that

597
00:34:46,600 --> 00:34:50,919
Speaker 3: allows me to communicate my value to that person or

598
00:34:50,960 --> 00:34:54,319
Speaker 3: give myself the amount of time that feels safe to

599
00:34:54,360 --> 00:34:58,040
Speaker 3: me to participate in that conversation. So the towards and

600
00:34:58,120 --> 00:35:02,440
Speaker 3: a way moves that allow us to be able to,

601
00:35:02,440 --> 00:35:04,759
Speaker 3: I guess, save ourselves a little bit. I can feel

602
00:35:04,800 --> 00:35:07,279
Speaker 3: that I'm hooked and I'm abandoning myself and who I

603
00:35:07,320 --> 00:35:10,240
Speaker 3: want to be. And then the towards moves. What's these

604
00:35:10,320 --> 00:35:14,520
Speaker 3: slow moves that we can slowly put into play that

605
00:35:14,640 --> 00:35:16,960
Speaker 3: allows us to be closer to the version of us

606
00:35:17,040 --> 00:35:23,520
Speaker 3: that feels meaningful and yeah, purposeful, I think the other words.

607
00:35:23,640 --> 00:35:27,000
Speaker 2: Yeah, I'm going to give you a very concrete example

608
00:35:27,280 --> 00:35:31,200
Speaker 2: of this right from yesterday because it's fresh in my mind.

609
00:35:31,360 --> 00:35:34,680
Speaker 2: So I'd done I was in camera, I've done a workshop.

610
00:35:34,719 --> 00:35:38,920
Speaker 2: I've done a whole day workshop, which is pretty draining

611
00:35:39,120 --> 00:35:42,960
Speaker 2: when you're talking for an entire day. There was probably

612
00:35:43,120 --> 00:35:46,480
Speaker 2: fifty sixty people in the room and it was great workshop.

613
00:35:46,480 --> 00:35:51,040
Speaker 2: But I got to the airport and my flight was

614
00:35:51,640 --> 00:35:53,239
Speaker 2: not for an iron half, and I went and so

615
00:35:54,520 --> 00:35:56,400
Speaker 2: to see if I could get on an earlier flight,

616
00:35:56,520 --> 00:35:58,280
Speaker 2: and so the guy put me on an earlier flight

617
00:35:58,320 --> 00:36:00,640
Speaker 2: and he bumped me up the business and I'm like,

618
00:36:00,680 --> 00:36:02,759
Speaker 2: I didn't even realize until I was walking on. I'm like,

619
00:36:02,800 --> 00:36:04,640
Speaker 2: oh shit, I didn't realize that. So I got on,

620
00:36:05,840 --> 00:36:09,200
Speaker 2: I'm coming home. And then they come around with dinner

621
00:36:09,239 --> 00:36:11,040
Speaker 2: and said, do you want a glass of wine?

622
00:36:11,440 --> 00:36:15,960
Speaker 1: Right? So being an irishman an ex fucking choice point

623
00:36:16,120 --> 00:36:17,279
Speaker 1: right there. Right.

624
00:36:17,360 --> 00:36:20,160
Speaker 2: So here's the thing for people to understand about the

625
00:36:20,200 --> 00:36:23,560
Speaker 2: choice point is that there is a situation that happens

626
00:36:24,080 --> 00:36:30,200
Speaker 2: and that arises thoughts, feelings, emotions, right, and so Pardony's going,

627
00:36:30,280 --> 00:36:32,680
Speaker 2: oh yeah, the glass of wine would be lovely, right,

628
00:36:33,800 --> 00:36:37,200
Speaker 2: That's just the best way to just chill out on

629
00:36:37,239 --> 00:36:40,239
Speaker 2: the way home. And then I'm like, fucking hell, this

630
00:36:40,320 --> 00:36:43,640
Speaker 2: is the choice point right here. And that comes I

631
00:36:43,640 --> 00:36:47,560
Speaker 2: think the choice point was created from Victor Frankel, and

632
00:36:47,640 --> 00:36:51,239
Speaker 2: that realizing in ours fits that he said, man is

633
00:36:51,320 --> 00:36:54,320
Speaker 2: capable of terrible things to fellow man, particularly in times

634
00:36:54,360 --> 00:36:56,640
Speaker 2: of war, can take away all your dignity, your pride,

635
00:36:56,640 --> 00:37:00,520
Speaker 2: your belongings, even your loved ones. He can take everything

636
00:37:00,600 --> 00:37:02,920
Speaker 2: but one thing, and he called it the last of

637
00:37:03,000 --> 00:37:06,799
Speaker 2: human freedoms, your ability to choose how you react to

638
00:37:06,840 --> 00:37:07,880
Speaker 2: your circumstances.

639
00:37:08,040 --> 00:37:08,279
Speaker 1: Right.

640
00:37:09,280 --> 00:37:12,080
Speaker 2: So for me, I'm there sitting there with this choice point.

641
00:37:12,400 --> 00:37:15,000
Speaker 2: I'm going to have the glass of wine, which, knowing me,

642
00:37:15,600 --> 00:37:18,680
Speaker 2: will turn into two or three glasses of wine, right,

643
00:37:19,160 --> 00:37:21,719
Speaker 2: and that I know you and I know me, right,

644
00:37:21,800 --> 00:37:24,520
Speaker 2: And so there's towards in a way moove just like

645
00:37:24,600 --> 00:37:28,759
Speaker 2: you said that v and actually having the glass of

646
00:37:28,800 --> 00:37:30,880
Speaker 2: wine is in a way move because it takes me

647
00:37:30,920 --> 00:37:33,840
Speaker 2: away from the person that I want to be. And

648
00:37:34,000 --> 00:37:36,000
Speaker 2: you know, it also takes me away from my ability

649
00:37:36,040 --> 00:37:38,040
Speaker 2: to do work because I've got a shipload on before

650
00:37:38,080 --> 00:37:43,719
Speaker 2: we go away. But it's the alluring thing, right. And

651
00:37:43,800 --> 00:37:48,759
Speaker 2: then towards move is to actually say no, I don't

652
00:37:48,800 --> 00:37:51,000
Speaker 2: want to have the glass of wine, because that takes

653
00:37:51,040 --> 00:37:53,680
Speaker 2: me towards the person that I want to be, you know,

654
00:37:54,040 --> 00:37:56,879
Speaker 2: being healthier, all of that sort of stuff, and having

655
00:37:56,920 --> 00:38:00,640
Speaker 2: to get my work done. But you know, the thing

656
00:38:00,840 --> 00:38:04,040
Speaker 2: that that made me say no was connecting to my

657
00:38:04,200 --> 00:38:08,440
Speaker 2: value of authenticity. So that's that's a pretty deeply hell

658
00:38:08,560 --> 00:38:11,319
Speaker 2: value of mine. And I thought you've just done a

659
00:38:11,400 --> 00:38:16,160
Speaker 2: workshop with a whole bunch of people talking about pig performance, right,

660
00:38:16,880 --> 00:38:22,000
Speaker 2: and if you want to be authentic, usol will say no.

661
00:38:22,440 --> 00:38:26,520
Speaker 2: And authenticity is often the thing that I use. It's

662
00:38:26,560 --> 00:38:29,680
Speaker 2: the it's the value for me with the choice point

663
00:38:29,719 --> 00:38:31,879
Speaker 2: of the alarm goes off and it's half past five,

664
00:38:32,320 --> 00:38:34,000
Speaker 2: you got a choice point of whether you get out

665
00:38:34,000 --> 00:38:36,240
Speaker 2: of bed to work out or whether you press snoots.

666
00:38:36,920 --> 00:38:41,480
Speaker 2: And for me, that value of authenticity is often the

667
00:38:41,520 --> 00:38:44,920
Speaker 2: one that does it. So I think that's that's just

668
00:38:44,960 --> 00:38:50,240
Speaker 2: a very recent example of connecting your values to help

669
00:38:50,280 --> 00:38:52,680
Speaker 2: you make towards moves.

670
00:38:53,080 --> 00:38:55,640
Speaker 3: Yeah, and it's interesting too, write well, the values are

671
00:38:55,640 --> 00:39:00,359
Speaker 3: beautiful in that there often that that beautiful unhood where

672
00:39:00,400 --> 00:39:03,120
Speaker 3: you go, I understand, it's that deeper work though, where

673
00:39:03,160 --> 00:39:05,480
Speaker 3: you sit back and go, how do I operate around

674
00:39:05,480 --> 00:39:09,680
Speaker 3: this value and really getting to know yourself when that

675
00:39:09,920 --> 00:39:14,080
Speaker 3: is that feels true of you and close to your wine,

676
00:39:14,160 --> 00:39:16,440
Speaker 3: close to your purpose, and then kind of matching it

677
00:39:16,480 --> 00:39:20,080
Speaker 3: into any choice point that happens becomes really really easy

678
00:39:20,120 --> 00:39:23,080
Speaker 3: to do. It's interesting too for that example with the

679
00:39:23,200 --> 00:39:28,000
Speaker 3: outside in the environment and you you know, have grown

680
00:39:28,080 --> 00:39:32,360
Speaker 3: up in environments socially or just the culture, the Irishman

681
00:39:32,440 --> 00:39:33,520
Speaker 3: culture like you.

682
00:39:33,480 --> 00:39:37,560
Speaker 2: Know, which was then, and then double down on being

683
00:39:37,560 --> 00:39:38,320
Speaker 2: in the military.

684
00:39:38,480 --> 00:39:42,200
Speaker 3: Right yeah, so, And it's just it's so interesting all

685
00:39:42,239 --> 00:39:45,839
Speaker 3: the things I've talked about perfectly exit. We could pull

686
00:39:45,880 --> 00:39:48,399
Speaker 3: apart so many things on that one little choice point

687
00:39:48,440 --> 00:39:50,319
Speaker 3: for you that we.

688
00:39:50,280 --> 00:39:52,440
Speaker 1: Could full cycle analysis of me.

689
00:39:52,640 --> 00:39:55,839
Speaker 2: Right now, I'll just lie down on the table and

690
00:39:55,920 --> 00:39:57,040
Speaker 2: you can cle.

691
00:40:00,120 --> 00:40:02,920
Speaker 3: All the hard things about the dopamine and we'll give

692
00:40:02,960 --> 00:40:05,200
Speaker 3: some people some hope about that at the end around

693
00:40:05,239 --> 00:40:10,560
Speaker 3: exercise and dopamine. But I think the other really interesting thing,

694
00:40:10,680 --> 00:40:12,960
Speaker 3: and one that I love to bring into the education

695
00:40:13,080 --> 00:40:17,120
Speaker 3: point for people is the good old I've got the

696
00:40:17,120 --> 00:40:19,279
Speaker 3: book here. I'm never sure if i'd not say his

697
00:40:19,360 --> 00:40:20,840
Speaker 3: name properly. Daniel Carnaman.

698
00:40:21,040 --> 00:40:25,080
Speaker 1: Oh, yes, I've got it on the bookshelf. Be Homie.

699
00:40:25,239 --> 00:40:29,760
Speaker 3: Yeah, first brain, second brain. And then the lovely Zoe Chance,

700
00:40:29,800 --> 00:40:33,759
Speaker 3: who's she's got amazing resources. I can't think of the

701
00:40:33,840 --> 00:40:36,320
Speaker 3: name of a book, which I feel silly about the moment.

702
00:40:36,320 --> 00:40:40,800
Speaker 3: But she refined those two ideas to the gator brain

703
00:40:40,880 --> 00:40:44,319
Speaker 3: and the judge, and I think those two things are

704
00:40:44,360 --> 00:40:47,319
Speaker 3: also helpful to people to understand about the choice point

705
00:40:47,360 --> 00:40:50,840
Speaker 3: as well. And the gator being the alligator, the primal

706
00:40:50,920 --> 00:40:55,000
Speaker 3: part of our brain versus the judge being the rational thinker.

707
00:40:55,200 --> 00:40:57,719
Speaker 3: And when we're operating well and we can do that

708
00:40:57,840 --> 00:41:00,640
Speaker 3: choice point in a moment, it's usually because we've got

709
00:41:00,760 --> 00:41:06,800
Speaker 3: enough going on between our alligator brain, our reflexive primal brain,

710
00:41:07,400 --> 00:41:10,040
Speaker 3: and our judge that we can kind of too and

711
00:41:10,080 --> 00:41:12,000
Speaker 3: fro and go, oh, yes, but that's not a great

712
00:41:12,000 --> 00:41:15,360
Speaker 3: idea because you're close to authenticity, and then the gata

713
00:41:15,440 --> 00:41:17,480
Speaker 3: being able to sit down and go no, of course, yep,

714
00:41:17,800 --> 00:41:21,160
Speaker 3: let's not have the wine at this moment. Versus when

715
00:41:21,160 --> 00:41:26,080
Speaker 3: it's really really hard for us to access the judge

716
00:41:26,120 --> 00:41:32,560
Speaker 3: and think rationally and get closer to our purposeful, more authentic,

717
00:41:33,000 --> 00:41:37,759
Speaker 3: value driven version of ourself is because we live a

718
00:41:37,800 --> 00:41:42,120
Speaker 3: life of urgency. We overwhelm ourselves with things, and that's

719
00:41:42,239 --> 00:41:45,960
Speaker 3: hard for the judge to be part of that conversation.

720
00:41:46,600 --> 00:41:50,319
Speaker 3: When the gator has a sense of urgency, is fatigued

721
00:41:50,400 --> 00:41:54,160
Speaker 3: from a massive day, it's just harder for us to

722
00:41:54,200 --> 00:41:57,319
Speaker 3: make those decisions. So from a self compassionate act point

723
00:41:57,360 --> 00:42:02,120
Speaker 3: of view, I see this beautiful merging of understanding your anatomy,

724
00:42:02,800 --> 00:42:06,319
Speaker 3: understanding your story, and being able to slowly merge and

725
00:42:06,440 --> 00:42:10,480
Speaker 3: understand those ideas as a way of creating habit disruption

726
00:42:10,600 --> 00:42:13,880
Speaker 3: as well. Wise is hard for me right now, well,

727
00:42:14,480 --> 00:42:18,400
Speaker 3: because I've been called home with a rushed experience with

728
00:42:18,520 --> 00:42:22,200
Speaker 3: my kids falling off the monkey bars. I've had to

729
00:42:22,200 --> 00:42:24,960
Speaker 3: come away from a really important meeting, and I'm feeling

730
00:42:25,719 --> 00:42:30,080
Speaker 3: urgency or pull between the two places, and then it's

731
00:42:30,160 --> 00:42:33,400
Speaker 3: hard for us to make reasonable decisions. We kind of

732
00:42:33,400 --> 00:42:36,160
Speaker 3: blip out of our what's called our window of tolerance,

733
00:42:36,840 --> 00:42:38,960
Speaker 3: and if we're out of that window of tolerance for

734
00:42:39,040 --> 00:42:42,440
Speaker 3: too long, it is really hard to make decisions that

735
00:42:42,480 --> 00:42:45,719
Speaker 3: are close to our values. And that kind of answers

736
00:42:45,760 --> 00:42:48,279
Speaker 3: to how we make up a whole day, how we

737
00:42:48,360 --> 00:42:51,239
Speaker 3: make a decision all the way through the day, how

738
00:42:51,239 --> 00:42:54,560
Speaker 3: we allow ourselves to have levels of arousaler and recovery

739
00:42:54,719 --> 00:42:56,919
Speaker 3: rather than just working our butt off the whole day

740
00:42:57,000 --> 00:42:59,880
Speaker 3: and then reaching for the coffee at three o'clock or

741
00:43:00,320 --> 00:43:03,680
Speaker 3: the sugar being really yeah or the sugar very perfect.

742
00:43:04,239 --> 00:43:04,880
Speaker 1: So it's.

743
00:43:06,640 --> 00:43:11,400
Speaker 3: We love the idea of being in true understanding of

744
00:43:11,440 --> 00:43:16,480
Speaker 3: our physiology and the inside versions of our drivers and

745
00:43:16,600 --> 00:43:19,600
Speaker 3: living a little closer to those so that we can

746
00:43:19,840 --> 00:43:23,799
Speaker 3: live closer to peak performance, and ironically with that, we

747
00:43:23,880 --> 00:43:27,720
Speaker 3: can have a little bit closer to the better decision

748
00:43:27,760 --> 00:43:30,600
Speaker 3: making points here and there, because we get an understanding

749
00:43:30,640 --> 00:43:33,719
Speaker 3: of when we've pushed too hard, when we need to

750
00:43:33,760 --> 00:43:36,160
Speaker 3: pull back, why we're snappy at our partner, and when

751
00:43:36,280 --> 00:43:38,120
Speaker 3: you know what it takes for us to pull right

752
00:43:38,160 --> 00:43:42,160
Speaker 3: back and apologize. And I think there's peak performance opportunities

753
00:43:42,560 --> 00:43:46,719
Speaker 3: in everything that we do, not just in good old exercise.

754
00:43:47,800 --> 00:43:55,640
Speaker 2: That's not talk about the interaction between your physical performance,

755
00:43:55,760 --> 00:44:00,240
Speaker 2: physical stay at, physical capabilities, and your mindset.

756
00:44:02,560 --> 00:44:07,600
Speaker 3: I think this one for me, breath bridges it a bits.

757
00:44:07,640 --> 00:44:09,000
Speaker 3: I don't know why I think of tennis, but I

758
00:44:09,040 --> 00:44:12,319
Speaker 3: always think of tennis when it's set point and you've

759
00:44:12,360 --> 00:44:15,600
Speaker 3: got you really need to be able to control your

760
00:44:15,640 --> 00:44:20,560
Speaker 3: motor skills, control your composure, your power, you know how

761
00:44:20,640 --> 00:44:22,880
Speaker 3: much adrenaline is in your body. But you also have

762
00:44:22,960 --> 00:44:25,759
Speaker 3: to have that clarity of mind. So you need to

763
00:44:25,800 --> 00:44:28,160
Speaker 3: be turned up in the mind for that laser focus.

764
00:44:28,719 --> 00:44:32,120
Speaker 3: But you need to have that composure and control of

765
00:44:32,160 --> 00:44:34,480
Speaker 3: all the things you've learned with your body. And this

766
00:44:34,520 --> 00:44:37,279
Speaker 3: can pop up, for example, lack. We could have gone

767
00:44:37,280 --> 00:44:40,840
Speaker 3: back in time with Paul doing that talk in Canberra.

768
00:44:40,880 --> 00:44:43,359
Speaker 3: But we've taken you back fifteen years. You've never done

769
00:44:43,440 --> 00:44:46,680
Speaker 3: speaking before, and you know the voice being out of

770
00:44:46,760 --> 00:44:50,200
Speaker 3: control itself, the adrenaline, the body, and how exhausted you

771
00:44:50,239 --> 00:44:52,640
Speaker 3: would have been by the end of that day compared

772
00:44:52,640 --> 00:44:57,719
Speaker 3: to the skilled, trained speaker that you are now. And

773
00:44:57,760 --> 00:44:59,840
Speaker 3: that if our story is to our point on the

774
00:45:00,160 --> 00:45:05,400
Speaker 3: on the choice point, if our stories memories experience of

775
00:45:05,440 --> 00:45:08,120
Speaker 3: that moment in time hooks us so far that it

776
00:45:08,239 --> 00:45:11,960
Speaker 3: spits out a heap of Nora adrenaline, It spits out

777
00:45:11,960 --> 00:45:14,960
Speaker 3: a heap of quartersole, the things that are meant to

778
00:45:15,040 --> 00:45:19,680
Speaker 3: help us get drive, but it actually creates hyper arousal

779
00:45:19,800 --> 00:45:24,840
Speaker 3: in our body. That kind of dismantles our composure. So

780
00:45:24,960 --> 00:45:27,239
Speaker 3: at set point when I'm meant to be accurate with

781
00:45:27,280 --> 00:45:30,839
Speaker 3: my bull toss, perfect timing on my power and coordination,

782
00:45:32,200 --> 00:45:37,400
Speaker 3: but the fear when I jump forward in my ideas,

783
00:45:37,400 --> 00:45:42,200
Speaker 3: in my time machine, my mind, I jump forward into

784
00:45:42,239 --> 00:45:47,279
Speaker 3: this idea of actually having lost or won, then that

785
00:45:47,400 --> 00:45:50,480
Speaker 3: takes over control of my body, like I'm moving beyond

786
00:45:50,600 --> 00:45:54,879
Speaker 3: the present moment. So I think and breath work can

787
00:45:54,920 --> 00:45:58,160
Speaker 3: come into play there. I think for people that practice

788
00:45:58,200 --> 00:46:01,759
Speaker 3: and incorporate breathwork and understanding the connections with the mind

789
00:46:01,800 --> 00:46:05,560
Speaker 3: and body as not even just sports people, but any

790
00:46:05,640 --> 00:46:08,400
Speaker 3: version of person that can be the tricky meeting you

791
00:46:08,480 --> 00:46:11,000
Speaker 3: walk into where you can control your voice and your

792
00:46:11,000 --> 00:46:13,799
Speaker 3: composure and your body and not shake as your hand

793
00:46:13,840 --> 00:46:16,680
Speaker 3: the piece of paper that you know, these are the

794
00:46:16,680 --> 00:46:19,160
Speaker 3: things that start popping up between the mind and body.

795
00:46:20,120 --> 00:46:24,080
Speaker 3: And it's interesting too because the majority of the population

796
00:46:25,440 --> 00:46:29,920
Speaker 3: are hyperventilators, so they breathe too much. And I always

797
00:46:30,040 --> 00:46:33,120
Speaker 3: it about I think about sitting and the change in

798
00:46:33,120 --> 00:46:40,000
Speaker 3: our diaphragm, the ability to breathe expansively us now speaking

799
00:46:40,000 --> 00:46:43,480
Speaker 3: and breathing through our mouth, so we're hyperventilating part of

800
00:46:43,520 --> 00:46:46,280
Speaker 3: that process as well, rather than being able to breathe

801
00:46:46,280 --> 00:46:49,400
Speaker 3: through our nose, and that if the majority of us

802
00:46:49,560 --> 00:46:55,000
Speaker 3: are hype of ventilators, it reduces the amount of CO

803
00:46:55,280 --> 00:46:59,200
Speaker 3: two in our body, and CO two is pretty amazing

804
00:46:59,560 --> 00:47:03,360
Speaker 3: like this, it gets called a waste product, but it

805
00:47:03,480 --> 00:47:06,920
Speaker 3: is part of why we get oxygen to our brain.

806
00:47:07,120 --> 00:47:11,080
Speaker 3: It helps you, Yeah, it sits and rides on beside

807
00:47:11,120 --> 00:47:15,680
Speaker 3: and it allows oxygen to get into tissues. It's been

808
00:47:15,760 --> 00:47:18,520
Speaker 3: proven many times in science before that this is a

809
00:47:18,560 --> 00:47:24,280
Speaker 3: strong reason for hypertension in people, and in a hyperventilation moment,

810
00:47:24,440 --> 00:47:27,279
Speaker 3: it's needed, right because we need our blood pressure to

811
00:47:27,320 --> 00:47:30,040
Speaker 3: go up to service and exercise effort, all those kinds

812
00:47:30,040 --> 00:47:34,080
Speaker 3: of things. But if we're sitting and we're hyperventilators, this

813
00:47:34,160 --> 00:47:40,360
Speaker 3: is this slow cascade to unwell health that is disconnecting

814
00:47:40,400 --> 00:47:45,080
Speaker 3: our mind and body, taking us away from interoception and

815
00:47:45,600 --> 00:47:48,520
Speaker 3: really can be kind of map back to many many

816
00:47:48,560 --> 00:47:52,600
Speaker 3: problems in health that people are dealing with. So that

817
00:47:52,680 --> 00:47:56,800
Speaker 3: connection with and we can like we could make ourselves

818
00:47:56,880 --> 00:48:01,560
Speaker 3: have an anxiety attack just by changing our breathing pattern.

819
00:48:02,120 --> 00:48:05,800
Speaker 3: So I think the connection between mind and body. Getting

820
00:48:05,800 --> 00:48:08,760
Speaker 3: to understand your story and the physiology behind your story

821
00:48:08,800 --> 00:48:12,520
Speaker 3: how it presents itself can be very well, you know,

822
00:48:13,160 --> 00:48:16,360
Speaker 3: low cost and no cost, you know good old Humman's phrase.

823
00:48:16,960 --> 00:48:21,440
Speaker 3: This idea of understanding how to utilize breath work, to

824
00:48:21,520 --> 00:48:26,240
Speaker 3: get that connection, to manage cortisol levels, to be aware

825
00:48:26,440 --> 00:48:29,680
Speaker 3: from an observable point of view, you know how I'm

826
00:48:29,880 --> 00:48:32,239
Speaker 3: behaving in one moment of another and how close I

827
00:48:32,280 --> 00:48:35,640
Speaker 3: am to my values. It becomes a real remote control

828
00:48:35,920 --> 00:48:37,359
Speaker 3: between the two connections.

829
00:48:38,719 --> 00:48:41,360
Speaker 2: When you say hyperventilating, I just want people to understand.

830
00:48:41,400 --> 00:48:46,360
Speaker 2: You don't mean it's just like excessive breathing reate, like

831
00:48:46,440 --> 00:48:53,040
Speaker 2: a higher breathing reate. Not necessarily I'm full blown hyperventilating here.

832
00:48:53,400 --> 00:48:55,160
Speaker 3: Yeah, yeah, yeah, point.

833
00:48:55,520 --> 00:49:02,600
Speaker 2: So it's just that, and respiratory reate has really very

834
00:49:02,719 --> 00:49:08,040
Speaker 2: very interesting connections into both our physical health and our

835
00:49:08,080 --> 00:49:12,080
Speaker 2: mental health. And then whether or not you're a naisle

836
00:49:12,120 --> 00:49:15,959
Speaker 2: breather or a mouth breather, and whether you're breathing into

837
00:49:16,000 --> 00:49:19,120
Speaker 2: your diaphram or your chest, which we tend to do

838
00:49:19,200 --> 00:49:23,080
Speaker 2: more chest breathing whenever we're stressed, so it's shallow, we

839
00:49:23,239 --> 00:49:26,560
Speaker 2: oft the mouth breathe, we overbreathe, that kind of low

840
00:49:26,680 --> 00:49:30,760
Speaker 2: end of hyperventilation, and it breaking changes lots of physiology

841
00:49:30,800 --> 00:49:33,640
Speaker 2: inside the body and has an impact on the mind,

842
00:49:33,680 --> 00:49:35,120
Speaker 2: I think to your point as well.

843
00:49:36,080 --> 00:49:40,279
Speaker 3: Yeah, and when we were talking about before the mammalian brain,

844
00:49:40,400 --> 00:49:42,759
Speaker 3: you know, that reflexive brain, the one that's a little

845
00:49:42,800 --> 00:49:45,359
Speaker 3: bit closer to our stories, all of that kind of thing,

846
00:49:45,960 --> 00:49:48,759
Speaker 3: So we could go deep into a hard story from

847
00:49:48,800 --> 00:49:51,239
Speaker 3: our childhood, or that happened the other day. You know,

848
00:49:51,920 --> 00:49:53,520
Speaker 3: I said the wrong thing in a meeting, and now

849
00:49:53,560 --> 00:49:55,960
Speaker 3: I'm just playing that over and over again again. That

850
00:49:56,080 --> 00:49:58,759
Speaker 3: idea of getting hooked by a memory and that can

851
00:49:58,800 --> 00:50:03,440
Speaker 3: push us to hyperventilation and our ability to carry that

852
00:50:03,560 --> 00:50:06,759
Speaker 3: around with this for five or six days after and

853
00:50:06,880 --> 00:50:09,799
Speaker 3: just constantly nudge us into a mental state that then

854
00:50:09,840 --> 00:50:14,040
Speaker 3: will bleed into all of our other choices. That is,

855
00:50:14,080 --> 00:50:18,240
Speaker 3: I guess we could call them micro stresses. So again

856
00:50:18,320 --> 00:50:21,880
Speaker 3: that interception comes into play. How am I breathing? What's

857
00:50:21,920 --> 00:50:25,640
Speaker 3: on my mind? And how much is it required for

858
00:50:25,719 --> 00:50:27,839
Speaker 3: what I'm doing now? You know? Is the breath rate

859
00:50:27,880 --> 00:50:30,279
Speaker 3: that I'm doing actually helping me? Do I need an

860
00:50:30,280 --> 00:50:32,960
Speaker 3: arousal straight state to be up because I need to

861
00:50:32,960 --> 00:50:35,200
Speaker 3: get ready for an important meeting and get my brain

862
00:50:35,280 --> 00:50:38,799
Speaker 3: in gear. Or is it more of an anxious experience

863
00:50:38,840 --> 00:50:42,040
Speaker 3: that's pulling me away from my composure. So yeah, it

864
00:50:42,760 --> 00:50:46,200
Speaker 3: kind of feeds into that interception part of our conversation again.

865
00:50:46,200 --> 00:50:48,600
Speaker 1: So what do you encourage?

866
00:50:48,640 --> 00:50:52,200
Speaker 2: What type of breathing to you encourage people to do

867
00:50:52,760 --> 00:50:55,239
Speaker 2: to dine regulate their arisal.

868
00:50:56,520 --> 00:50:58,879
Speaker 3: I think the easiest one for people to do would

869
00:50:58,920 --> 00:51:02,240
Speaker 3: be the one that's sort of more closely connects breath

870
00:51:02,320 --> 00:51:05,240
Speaker 3: and heart rate at the same time, And it varies

871
00:51:05,360 --> 00:51:08,800
Speaker 3: depend on your heightened things, but on average, it's a

872
00:51:08,840 --> 00:51:12,560
Speaker 3: five second breath in and a five second breath out

873
00:51:13,520 --> 00:51:16,239
Speaker 3: and giving yourself at least two minutes a day to

874
00:51:16,360 --> 00:51:19,040
Speaker 3: just pause and do that, ideally through the nose. If

875
00:51:19,040 --> 00:51:21,439
Speaker 3: there's no issues with breathing through the nose, because we've

876
00:51:21,440 --> 00:51:25,680
Speaker 3: got nitric oxide receptor's high high volume in there, and

877
00:51:26,239 --> 00:51:31,040
Speaker 3: those that chemical in our body connects us to more

878
00:51:31,080 --> 00:51:35,560
Speaker 3: the power sympathetic, the slowing down version of responses that

879
00:51:35,560 --> 00:51:39,440
Speaker 3: we get in our system at a biochemical level, the

880
00:51:41,320 --> 00:51:46,759
Speaker 3: physiological side, the inhale at the top YEP and the

881
00:51:47,000 --> 00:51:50,919
Speaker 3: controlled exhalees really helpful. But I think the other thing

882
00:51:50,960 --> 00:51:54,799
Speaker 3: that's really fantastic is just being aware of breathing through

883
00:51:54,800 --> 00:51:59,200
Speaker 3: your nose more often, and that when you're going about things,

884
00:52:00,520 --> 00:52:04,560
Speaker 3: if you can make the effort to notice how you're breathing.

885
00:52:04,719 --> 00:52:07,640
Speaker 3: So you're jumping up, you're heading down the stairs after

886
00:52:07,680 --> 00:52:09,480
Speaker 3: being at your computer for a few hours, and you're

887
00:52:09,480 --> 00:52:13,480
Speaker 3: going out to get some sunlight, but you notice that

888
00:52:13,520 --> 00:52:16,239
Speaker 3: you're breathing out of your mouth. Can I breathe through

889
00:52:16,239 --> 00:52:18,759
Speaker 3: my nose? Yes? Is there any reason to breathe through mouth? No?

890
00:52:19,160 --> 00:52:22,759
Speaker 3: Then breathe through your nose, And you can even use

891
00:52:22,760 --> 00:52:26,440
Speaker 3: a gearing system. So while you're sitting there quietly, Paul,

892
00:52:26,480 --> 00:52:29,719
Speaker 3: you'll be using what we call gear two and listeners.

893
00:52:30,120 --> 00:52:33,040
Speaker 3: Paul's mouth is closed, so he's clearly breathing through his nose.

894
00:52:33,640 --> 00:52:36,560
Speaker 3: So Gear one is just quietly breathing in and out

895
00:52:36,640 --> 00:52:40,040
Speaker 3: through your nose. If you started to move a bit

896
00:52:40,080 --> 00:52:43,080
Speaker 3: more quickly, you could move into gear two, which is

897
00:52:43,160 --> 00:52:44,920
Speaker 3: just a little bit bigger breath through the nose, a

898
00:52:44,920 --> 00:52:48,000
Speaker 3: little bit bigger breath out through the nose. But we

899
00:52:48,080 --> 00:52:50,600
Speaker 3: can you know, we're doing an effort that allows us

900
00:52:50,640 --> 00:52:52,960
Speaker 3: to stay in that gear rather than I'm moving, So

901
00:52:53,040 --> 00:52:55,759
Speaker 3: I start breathing out of my mouth. And then as

902
00:52:55,800 --> 00:52:58,239
Speaker 3: we do something more effort, for maybe you're zipping up

903
00:52:58,280 --> 00:53:01,319
Speaker 3: back up the stairs now, maybe there's a need to

904
00:53:01,320 --> 00:53:03,320
Speaker 3: breathe in through the nose and out through the mouth.

905
00:53:04,440 --> 00:53:06,000
Speaker 3: And then maybe all of a sudden that you know,

906
00:53:06,120 --> 00:53:09,279
Speaker 3: the elevated doors going, so you run and you know

907
00:53:09,320 --> 00:53:11,160
Speaker 3: you need to breathe in and out through the mouth

908
00:53:11,239 --> 00:53:15,880
Speaker 3: to recover from that effort. But being aware that I've finished,

909
00:53:15,880 --> 00:53:17,520
Speaker 3: I don't have no need to be breathing in and

910
00:53:17,520 --> 00:53:19,839
Speaker 3: out through my mouth now because I'm calmed down from

911
00:53:19,920 --> 00:53:22,560
Speaker 3: that little sprint and then being able to gear back

912
00:53:22,640 --> 00:53:26,480
Speaker 3: down into nasal breathing. So the first one thing to

913
00:53:26,520 --> 00:53:29,520
Speaker 3: do is just be aware of where you're breathing and

914
00:53:29,560 --> 00:53:32,000
Speaker 3: where possible breathe out of your nose.

915
00:53:32,560 --> 00:53:37,200
Speaker 2: I tell you a great little tap on this, because

916
00:53:38,280 --> 00:53:42,920
Speaker 2: you'll see from my squashed nose that it's taken a

917
00:53:42,920 --> 00:53:46,600
Speaker 2: bit of abuse so my boxing and I broke it

918
00:53:46,640 --> 00:53:49,240
Speaker 2: when I was a kid, and then broke it again

919
00:53:49,280 --> 00:53:52,319
Speaker 2: and fractured it, and I've had a deviated septum for years.

920
00:53:52,320 --> 00:53:56,719
Speaker 2: It couldn't nose breathe. Then eventually I got it fixed

921
00:53:58,920 --> 00:54:01,520
Speaker 2: and the surgeon asked if if I wanted to pretty

922
00:54:01,560 --> 00:54:03,839
Speaker 2: my nose up as well, and I told him to

923
00:54:03,840 --> 00:54:06,400
Speaker 2: piss off, and I said, just fix it so as

924
00:54:06,400 --> 00:54:10,080
Speaker 2: I can breathe through it. But and then being able

925
00:54:10,120 --> 00:54:14,200
Speaker 2: to breathe through my nose, I'm like, wow, this is amazing.

926
00:54:14,880 --> 00:54:17,680
Speaker 2: But you know, the big changing for me was starting

927
00:54:17,719 --> 00:54:22,400
Speaker 2: to mouse tape at night. So I use mouth taping,

928
00:54:22,480 --> 00:54:24,960
Speaker 2: have done for probably the last year and a half

929
00:54:25,000 --> 00:54:29,719
Speaker 2: maybe two years, and that Corley loves it because it

930
00:54:29,920 --> 00:54:35,399
Speaker 2: stopped stopping from snoring. But also definitely I felt more

931
00:54:35,440 --> 00:54:37,520
Speaker 2: refreshed when I when I wake up in the morning,

932
00:54:37,920 --> 00:54:40,920
Speaker 2: but have noticed that that has then had a flow

933
00:54:40,960 --> 00:54:45,200
Speaker 2: on effect to me then breathing through my nose more

934
00:54:45,200 --> 00:54:48,680
Speaker 2: often because I just had a learned behavior from having

935
00:54:48,719 --> 00:54:52,319
Speaker 2: that deviate acceptum that I breathe through my mouth from

936
00:54:52,719 --> 00:54:54,640
Speaker 2: my pretty much my whole life from when I was

937
00:54:54,640 --> 00:54:57,240
Speaker 2: a kid, and then having to.

938
00:54:57,400 --> 00:54:59,240
Speaker 1: Relearn how to breathe.

939
00:55:00,040 --> 00:55:02,040
Speaker 2: It's pretty hard to do when it's not something that

940
00:55:02,080 --> 00:55:06,880
Speaker 2: you're consciously aware of, but spending it ours innate tipped

941
00:55:06,960 --> 00:55:11,920
Speaker 2: up forces you into narsal breathing pattern that I have found.

942
00:55:12,320 --> 00:55:14,960
Speaker 2: Then often when I become aware of it, I go, oh, actually,

943
00:55:15,000 --> 00:55:18,759
Speaker 2: I'm niars breathing though, so I think I think my

944
00:55:18,960 --> 00:55:21,680
Speaker 2: tiping my tipping. Unless you have a dv at, a

945
00:55:21,719 --> 00:55:23,680
Speaker 2: taptum or a block nise, then you don't want to

946
00:55:23,760 --> 00:55:26,399
Speaker 2: like tip because you're kind of struggle to get off.

947
00:55:26,400 --> 00:55:28,640
Speaker 3: Running out of options.

948
00:55:28,840 --> 00:55:32,880
Speaker 2: But just the research that's coming out about the health

949
00:55:32,920 --> 00:55:37,520
Speaker 2: impacts of most tipping at NATE, it's just amazing. And

950
00:55:37,560 --> 00:55:41,520
Speaker 2: for me, the dded bullness is a retraining of habits.

951
00:55:42,560 --> 00:55:45,520
Speaker 3: Yeah, the one thing that might not land for people

952
00:55:45,520 --> 00:55:48,160
Speaker 3: that sometimes the jaw is not in the right place

953
00:55:48,320 --> 00:55:51,160
Speaker 3: to mouth tape so some people might do it and

954
00:55:51,200 --> 00:55:53,759
Speaker 3: then it just doesn't feel comfortable, and that's not a

955
00:55:53,800 --> 00:55:57,080
Speaker 3: reason to get rid of it, but go oh, it's

956
00:55:57,080 --> 00:55:59,200
Speaker 3: a bit of a prompt that something else has to

957
00:55:59,239 --> 00:56:02,919
Speaker 3: happen first, because it is a helpful idea. And here's

958
00:56:02,920 --> 00:56:05,120
Speaker 3: an interesting thing about sleep that's so interesting that you

959
00:56:05,239 --> 00:56:09,160
Speaker 3: become more refreshed, so we straighten up the septum and

960
00:56:09,200 --> 00:56:13,640
Speaker 3: then we can breathe more in that really important part

961
00:56:13,640 --> 00:56:18,800
Speaker 3: of sleep, non rem sleep, where our brain cleans itself,

962
00:56:19,280 --> 00:56:23,120
Speaker 3: our muscles go through specific repair in the non rem phase,

963
00:56:24,640 --> 00:56:27,600
Speaker 3: we've got some growth hormone going around as well. The

964
00:56:28,200 --> 00:56:32,319
Speaker 3: our heart rate and our breathing rate goes down. Yes,

965
00:56:33,280 --> 00:56:36,279
Speaker 3: so what happens in that part of the process is

966
00:56:36,400 --> 00:56:43,040
Speaker 3: that we eliminate less CO two and if we don't

967
00:56:43,080 --> 00:56:47,080
Speaker 3: have a great sensitivity to CO two, we've got receptors

968
00:56:47,120 --> 00:56:52,799
Speaker 3: in our amygdala that will promote arousal in non rem

969
00:56:52,960 --> 00:56:59,879
Speaker 3: sleep if we are. If we're not sensitive enough to see,

970
00:57:00,200 --> 00:57:02,000
Speaker 3: which is a version of training that you can do

971
00:57:02,080 --> 00:57:04,239
Speaker 3: and a lot of people do need to do. It's

972
00:57:04,280 --> 00:57:09,600
Speaker 3: kind of associated with hyperventilation breathing as well. And the

973
00:57:09,680 --> 00:57:11,880
Speaker 3: interesting thing about that is for someone that kind of

974
00:57:11,880 --> 00:57:15,400
Speaker 3: mouth tapes and then ends up waking or a concept

975
00:57:15,400 --> 00:57:19,400
Speaker 3: that's possibly happening. There is the amygdala and the CO

976
00:57:19,640 --> 00:57:23,600
Speaker 3: two sensitive receptors around the amygdala. If there's a buildup

977
00:57:23,840 --> 00:57:26,960
Speaker 3: of that and the mouth breather is unable to get

978
00:57:27,000 --> 00:57:30,400
Speaker 3: it off board because there's sensitivity is too low, it

979
00:57:30,400 --> 00:57:35,040
Speaker 3: can interrupt the benefits in non rem sleep or wake

980
00:57:35,120 --> 00:57:37,960
Speaker 3: them up when you know we shouldn't we shouldn't be waking.

981
00:57:38,040 --> 00:57:40,800
Speaker 3: In theory, we go through fragments, but we shouldn't be waking.

982
00:57:41,280 --> 00:57:43,880
Speaker 3: And then even more interesting, this is cool and I

983
00:57:43,920 --> 00:57:48,360
Speaker 3: think I understand this okay. As in REM sleep, when

984
00:57:48,400 --> 00:57:53,560
Speaker 3: we are tapping into our stories and having dreams, the

985
00:57:53,600 --> 00:57:58,240
Speaker 3: CO two control of breathing goes off and we just

986
00:57:58,360 --> 00:58:04,920
Speaker 3: go to what's called the prebotsing reflex of breathing, which

987
00:58:04,960 --> 00:58:08,360
Speaker 3: is just like times breathing that we get from the

988
00:58:08,400 --> 00:58:12,240
Speaker 3: base of our spinal cord. So our breathing goes into

989
00:58:12,320 --> 00:58:16,000
Speaker 3: a circuit that's controlled through our brain, and then that

990
00:58:16,080 --> 00:58:19,600
Speaker 3: allows us to have our dreams that don't particularly make

991
00:58:19,640 --> 00:58:22,840
Speaker 3: sense or they're an old memory, and have these variations

992
00:58:22,920 --> 00:58:25,040
Speaker 3: in CO two without waking us up.

993
00:58:25,480 --> 00:58:29,720
Speaker 2: That's interesting. The other thing that happens in ram sleep. Yes,

994
00:58:29,880 --> 00:58:32,840
Speaker 2: is it's the only time in your life when the

995
00:58:32,920 --> 00:58:36,400
Speaker 2: brion blocks the release of Nora adrenaline from the look

996
00:58:36,440 --> 00:58:42,200
Speaker 2: of Cerelius. And that's why fits totally fits because if

997
00:58:42,240 --> 00:58:45,440
Speaker 2: we think about it, and actually, Dutch researchers in twenty

998
00:58:45,560 --> 00:58:51,440
Speaker 2: nineteen showed that you block ramsleep, you create anxiety because

999
00:58:51,640 --> 00:58:55,360
Speaker 2: what they believe now is happening is that during ram

1000
00:58:55,440 --> 00:58:58,880
Speaker 2: sleep there's a tremendous amount of activity between the temporal

1001
00:58:58,880 --> 00:59:01,800
Speaker 2: and the front the lobes, and they believe that we're

1002
00:59:01,880 --> 00:59:04,800
Speaker 2: replaying the day's events over and we often do it

1003
00:59:04,840 --> 00:59:08,920
Speaker 2: in crazy ways, right, but we're deciding what's important to

1004
00:59:09,080 --> 00:59:12,120
Speaker 2: store as a memory and what we can actually delete.

1005
00:59:12,680 --> 00:59:14,600
Speaker 2: And if we think about it, if we'd had an

1006
00:59:14,720 --> 00:59:19,200
Speaker 2: argument that day and I'm remembering that argument in remsleep,

1007
00:59:19,200 --> 00:59:21,320
Speaker 2: that's going to increase my arousal and it's going to

1008
00:59:21,360 --> 00:59:22,040
Speaker 2: wake me up.

1009
00:59:22,560 --> 00:59:24,400
Speaker 1: So yeah, exactly.

1010
00:59:24,600 --> 00:59:29,520
Speaker 2: But that's why the Brian shots off Nora adrenaline from

1011
00:59:29,520 --> 00:59:32,240
Speaker 2: that that's the sister chemical of adrenaline released in the

1012
00:59:32,240 --> 00:59:35,160
Speaker 2: brain from the look of Curelius. It gets shot down

1013
00:59:35,200 --> 00:59:40,560
Speaker 2: in remsleep. Now when people are highly highly stressed, that

1014
00:59:40,560 --> 00:59:43,600
Speaker 2: that shotdown can get overridden and that's why people wake

1015
00:59:43,680 --> 00:59:45,120
Speaker 2: up in the middle of the night. And I will

1016
00:59:45,160 --> 00:59:46,479
Speaker 2: said to people, when you wake up in the middle

1017
00:59:46,480 --> 00:59:48,400
Speaker 2: of night, are you thinking about your best holiday ever?

1018
00:59:49,160 --> 00:59:52,000
Speaker 2: And it's like, no, they're not, They're thinking about stuff

1019
00:59:52,120 --> 00:59:54,160
Speaker 2: that's like in the brain goes fucking hell, what are

1020
00:59:54,160 --> 00:59:54,680
Speaker 2: you doing in sleep?

1021
00:59:54,720 --> 00:59:55,480
Speaker 1: You need to wake up?

1022
00:59:55,720 --> 00:59:58,880
Speaker 2: And that's because that that that norah adrenaline's leaking back

1023
00:59:58,960 --> 01:00:02,000
Speaker 2: in create it's a risal wakes your ass up.

1024
01:00:02,240 --> 01:00:02,439
Speaker 1: Right.

1025
01:00:02,920 --> 01:00:05,880
Speaker 3: That's really cool, isn't it. They are amazing it easy.

1026
01:00:06,080 --> 01:00:09,320
Speaker 2: Yeah, And just the shit that goes on in our

1027
01:00:09,360 --> 01:00:13,800
Speaker 2: bodies and our minds whenever we're asleep is just it's

1028
01:00:13,840 --> 01:00:16,080
Speaker 2: pretty unbelievable, isn't it.

1029
01:00:16,080 --> 01:00:19,200
Speaker 3: It's cool too to think that energetically, there's more going

1030
01:00:19,200 --> 01:00:23,840
Speaker 3: on when we're asleep than when we're awake. So it's like,

1031
01:00:23,960 --> 01:00:26,840
Speaker 3: let's not burn out during the day. Otherwise sleep has

1032
01:00:27,280 --> 01:00:30,560
Speaker 3: very little chance of doing its best work. Yeah.

1033
01:00:30,800 --> 01:00:37,360
Speaker 2: Absolutely, So when you're working with clients, how important is

1034
01:00:37,800 --> 01:00:42,200
Speaker 2: breath control? Do you do that with everybody or is

1035
01:00:42,240 --> 01:00:43,280
Speaker 2: it only certain people?

1036
01:00:43,320 --> 01:00:43,920
Speaker 1: Do you have a.

1037
01:00:45,720 --> 01:00:48,320
Speaker 2: Little analysis that you do to see if you want

1038
01:00:48,360 --> 01:00:50,320
Speaker 2: to bring it in or is it a critical part

1039
01:00:50,360 --> 01:00:51,280
Speaker 2: of working with someone.

1040
01:00:53,040 --> 01:00:56,520
Speaker 3: I think for some people they'll be like, no, that's

1041
01:00:56,600 --> 01:00:59,080
Speaker 3: not for me, and I'll just pop a little seed

1042
01:00:59,640 --> 01:01:02,440
Speaker 3: in it. If it's not for you, it can be

1043
01:01:02,440 --> 01:01:07,080
Speaker 3: because it's uncomfortable to slow down, not going to optimize

1044
01:01:07,120 --> 01:01:10,200
Speaker 3: the things that we're trying to do. So at a

1045
01:01:10,360 --> 01:01:12,440
Speaker 3: point or I will to be like, Okay, what's the

1046
01:01:12,560 --> 01:01:15,320
Speaker 3: smallest version of slowing down that we can do that

1047
01:01:15,360 --> 01:01:19,120
Speaker 3: doesn't particularly relate to breath work? And I was that person.

1048
01:01:19,960 --> 01:01:22,680
Speaker 3: You go to a yoga class and you know, I

1049
01:01:22,720 --> 01:01:24,640
Speaker 3: can't think of the bit where you're late at the

1050
01:01:24,720 --> 01:01:26,760
Speaker 3: end and you're completely still, and you're like, oh, I

1051
01:01:26,800 --> 01:01:32,520
Speaker 3: don't need that just to do And then beautiful a

1052
01:01:32,600 --> 01:01:35,240
Speaker 3: pregnancy taught me this is that because we've go to

1053
01:01:35,480 --> 01:01:37,680
Speaker 3: a pregnant sorry I'll add this story in. We'll go

1054
01:01:37,760 --> 01:01:40,720
Speaker 3: to a pregnancy yoga class and it was a huge

1055
01:01:40,720 --> 01:01:45,840
Speaker 3: class by these really well respected group of people that

1056
01:01:45,920 --> 01:01:49,920
Speaker 3: did it, just walls of pregnant women. It's quite quite funny.

1057
01:01:50,160 --> 01:01:52,320
Speaker 3: And then when you come in and you're not as pregnant,

1058
01:01:52,320 --> 01:01:53,640
Speaker 3: you're kind of at the back of the room and

1059
01:01:53,680 --> 01:01:55,320
Speaker 3: the ones that are more pregnant are at the front,

1060
01:01:55,360 --> 01:01:57,760
Speaker 3: getting a little bit more assistant, and you come in

1061
01:01:57,840 --> 01:02:01,640
Speaker 3: like an arrogant What's However, at the start, you know,

1062
01:02:01,680 --> 01:02:07,040
Speaker 3: you're still bossing yourself around and you're doing yoga, you're

1063
01:02:07,040 --> 01:02:09,040
Speaker 3: not kind of doing the connection. And then as you

1064
01:02:09,120 --> 01:02:13,760
Speaker 3: become more pregnant, you forced with these amazing hormones to

1065
01:02:13,800 --> 01:02:17,920
Speaker 3: get more in connection with your body, and then you

1066
01:02:18,040 --> 01:02:19,960
Speaker 3: get to the you get closer to the front of

1067
01:02:20,000 --> 01:02:22,840
Speaker 3: the room, and then you're kind of more able to

1068
01:02:23,000 --> 01:02:26,120
Speaker 3: check into And for me personally, was a want to

1069
01:02:26,200 --> 01:02:28,760
Speaker 3: start to check into the pregnancy a bit more rather

1070
01:02:28,800 --> 01:02:30,600
Speaker 3: than oh, I've got to get my business in the

1071
01:02:30,680 --> 01:02:34,000
Speaker 3: right position and da da da, and then being able

1072
01:02:34,040 --> 01:02:37,760
Speaker 3: to slow down. So it was this interesting evolution of

1073
01:02:38,400 --> 01:02:42,600
Speaker 3: learning how good slowing down feels because of this metabolic

1074
01:02:42,680 --> 01:02:46,120
Speaker 3: situation going on while you're growing another human, and that

1075
01:02:46,320 --> 01:02:50,640
Speaker 3: really learning the benefit and interceptively feeling the benefit. And

1076
01:02:50,680 --> 01:02:53,280
Speaker 3: then sometimes you know, the baby get moves more while

1077
01:02:53,320 --> 01:02:55,920
Speaker 3: you're slowing down, to having these fun little connections in

1078
01:02:55,960 --> 01:02:59,520
Speaker 3: that way as well. But I learned from that experience

1079
01:02:59,680 --> 01:03:02,160
Speaker 3: that was my first AHA to you don't slow down

1080
01:03:02,280 --> 01:03:05,680
Speaker 3: very well, and you are bullshitting when you talk to

1081
01:03:05,720 --> 01:03:08,840
Speaker 3: other people about slowing down and you actually don't do

1082
01:03:08,920 --> 01:03:12,080
Speaker 3: it particularly well. So it's nice because you can have

1083
01:03:12,120 --> 01:03:14,760
Speaker 3: that connection of you, I have trouble as well, But

1084
01:03:14,800 --> 01:03:17,479
Speaker 3: these are the benefits that you get, and then there's

1085
01:03:17,520 --> 01:03:20,160
Speaker 3: some that come with I have a stressed life and

1086
01:03:20,200 --> 01:03:22,080
Speaker 3: I want to fix this. So it's you know, it's

1087
01:03:22,240 --> 01:03:26,120
Speaker 3: almost an expected part of it. Sometimes a divergent that

1088
01:03:26,120 --> 01:03:30,120
Speaker 3: they're not used to or expecting is the testing for

1089
01:03:30,240 --> 01:03:34,280
Speaker 3: CO two tolerance and testing for air hunger and kind

1090
01:03:34,280 --> 01:03:35,280
Speaker 3: of weaving that in.

1091
01:03:37,080 --> 01:03:39,040
Speaker 1: How do you do that testing for COE or two

1092
01:03:39,040 --> 01:03:40,440
Speaker 1: to It's pretty easy.

1093
01:03:40,560 --> 01:03:43,440
Speaker 3: People can just test on themselves. You just need a timer.

1094
01:03:43,640 --> 01:03:46,840
Speaker 3: You can do what's called a bolt score, and you

1095
01:03:47,000 --> 01:03:51,240
Speaker 3: just sit comfortably doing just your natural breath in. So

1096
01:03:51,280 --> 01:03:52,680
Speaker 3: you can just do a couple of breath in his

1097
01:03:52,720 --> 01:03:56,280
Speaker 3: breath out and are not bigger, not larger or sort

1098
01:03:56,280 --> 01:03:59,600
Speaker 3: of more in any way, and then just do three

1099
01:04:00,080 --> 01:04:02,640
Speaker 3: breaths that you're focusing on, and at the end of

1100
01:04:02,680 --> 01:04:05,720
Speaker 3: the third breath, you do your exhale just to your

1101
01:04:05,720 --> 01:04:09,200
Speaker 3: normal amount, and then you can pinch your nose or

1102
01:04:09,320 --> 01:04:13,240
Speaker 3: just stop breathing. The presetting breaths will all in and

1103
01:04:13,280 --> 01:04:16,160
Speaker 3: out through the nose. And then you start a timer

1104
01:04:17,400 --> 01:04:20,120
Speaker 3: and then time how long you can hold your breath

1105
01:04:20,640 --> 01:04:24,240
Speaker 3: up into about a score that you would consider a

1106
01:04:24,400 --> 01:04:27,600
Speaker 3: six or seven out of ten need to breathe, and

1107
01:04:27,640 --> 01:04:34,160
Speaker 3: then you stop the timer for anything under twenty five seconds.

1108
01:04:34,280 --> 01:04:38,479
Speaker 3: It's not a true indicator of hyperventilation issues, but when

1109
01:04:38,520 --> 01:04:43,160
Speaker 3: you pop it with it's called a Nijmin score, which

1110
01:04:43,200 --> 01:04:46,120
Speaker 3: is a score of stress. When you pop those two together,

1111
01:04:46,520 --> 01:04:49,080
Speaker 3: you can get a pretty clear indicator of if you're

1112
01:04:49,480 --> 01:04:52,960
Speaker 3: much more likely to be having issues with hyperventilation as

1113
01:04:53,000 --> 01:04:59,600
Speaker 3: a syndrome versus under twenty five just you know, not

1114
01:04:59,720 --> 01:05:02,920
Speaker 3: great tolerance to CO two and all the magic it

1115
01:05:02,960 --> 01:05:05,520
Speaker 3: can create in terms of health benefits in the body,

1116
01:05:06,280 --> 01:05:10,240
Speaker 3: keeping our rousal anxiety states low, and that interception that

1117
01:05:10,280 --> 01:05:13,160
Speaker 3: we're talking about before. And then it's something that you

1118
01:05:13,200 --> 01:05:17,920
Speaker 3: can train to improve. And it's CE or.

1119
01:05:17,880 --> 01:05:21,720
Speaker 2: Two tolerance training I think is hugely important particular people

1120
01:05:22,120 --> 01:05:27,040
Speaker 2: who have anxiety. It can be really really beneficial, whether

1121
01:05:27,080 --> 01:05:30,240
Speaker 2: it's partake or breathing or any other type of seal

1122
01:05:30,320 --> 01:05:35,200
Speaker 2: two tolerance. Yeah, I think can be just really really

1123
01:05:35,240 --> 01:05:36,240
Speaker 2: important for people.

1124
01:05:37,320 --> 01:05:41,360
Speaker 3: Yeah, yeah, it's just for me. It's like it's interesting

1125
01:05:41,560 --> 01:05:44,480
Speaker 3: noticing it all understanding it. But my AHA moment was

1126
01:05:44,520 --> 01:05:48,040
Speaker 3: when I was in the pool and I'd been away.

1127
01:05:48,200 --> 01:05:50,040
Speaker 3: I hadn't been able to train for a couple of weeks,

1128
01:05:50,080 --> 01:05:53,120
Speaker 3: but I've been really concentrating on my CO two training

1129
01:05:54,080 --> 01:05:56,720
Speaker 3: and it didn't make particular sense in terms of where

1130
01:05:56,760 --> 01:05:59,120
Speaker 3: I was in my menstrual cycle to be feeling so

1131
01:05:59,360 --> 01:06:03,160
Speaker 3: at easy in the pool. So all I could put

1132
01:06:03,160 --> 01:06:06,000
Speaker 3: it down to was my very concentrated month of CO

1133
01:06:06,320 --> 01:06:09,040
Speaker 3: two getting back into the rhythm of moving my training

1134
01:06:09,080 --> 01:06:12,560
Speaker 3: after having I think I had bronchitis or something like that.

1135
01:06:12,600 --> 01:06:15,480
Speaker 3: And then I got back into the pool and I

1136
01:06:15,520 --> 01:06:18,440
Speaker 3: was like, why do I feel so good? Why does

1137
01:06:18,480 --> 01:06:22,760
Speaker 3: this feel so easy? I'm in my luteal phase. It

1138
01:06:22,760 --> 01:06:25,360
Speaker 3: should feel a little harder. It's a hot pool, my

1139
01:06:25,400 --> 01:06:28,520
Speaker 3: body's hot, it should feel hot, and it felt real easy.

1140
01:06:29,040 --> 01:06:32,360
Speaker 3: So it was Yeah, that was my first real AHA

1141
01:06:32,520 --> 01:06:34,960
Speaker 3: moment where I was like, I can feel it in

1142
01:06:35,000 --> 01:06:37,760
Speaker 3: my body and it's impressive.

1143
01:06:38,040 --> 01:06:39,600
Speaker 1: That's very cool, excellent.

1144
01:06:39,720 --> 01:06:43,800
Speaker 2: Yeah, I just realized that we are kind of out

1145
01:06:43,880 --> 01:06:45,400
Speaker 2: of time and that just flew.

1146
01:06:45,720 --> 01:06:47,320
Speaker 1: I flew by.

1147
01:06:47,040 --> 01:06:51,800
Speaker 2: So where can people go to find out more about

1148
01:06:51,880 --> 01:06:55,400
Speaker 2: you and.

1149
01:06:54,320 --> 01:06:55,440
Speaker 1: To hire as a coach?

1150
01:06:55,560 --> 01:06:59,320
Speaker 2: And so do you just do fierce the fierce stuff

1151
01:06:59,520 --> 01:07:02,120
Speaker 2: are you on? Do you do online stuff as well?

1152
01:07:02,280 --> 01:07:03,400
Speaker 2: You know where do we saying peopop?

1153
01:07:04,480 --> 01:07:07,840
Speaker 3: Yeah, online and in person if it works for us,

1154
01:07:08,920 --> 01:07:10,760
Speaker 3: But online we can get a lot done, can't we.

1155
01:07:10,840 --> 01:07:13,960
Speaker 3: It's a bit of a blessing. And my website is

1156
01:07:13,960 --> 01:07:18,320
Speaker 3: probably the easiest place to go. It's onnamovement dot com

1157
01:07:18,800 --> 01:07:20,720
Speaker 3: and there's a bit of a contact me page or

1158
01:07:20,800 --> 01:07:23,240
Speaker 3: just some more details about me if you want to

1159
01:07:23,840 --> 01:07:26,480
Speaker 3: have a little bit of a stalk of me before.

1160
01:07:26,680 --> 01:07:29,800
Speaker 3: I've got an Instagram page and a LinkedIn page, whatever

1161
01:07:29,800 --> 01:07:32,480
Speaker 3: your style is. But yeah, happy to have a conversation

1162
01:07:32,840 --> 01:07:37,560
Speaker 3: and also just happy to hear from you something that

1163
01:07:38,360 --> 01:07:41,800
Speaker 3: clicked and made sense and has pushed you back into

1164
01:07:41,800 --> 01:07:44,240
Speaker 3: reaching out to someone else that you needed to support with.

1165
01:07:45,680 --> 01:07:49,560
Speaker 3: I really like the idea of being a triage as well.

1166
01:07:49,760 --> 01:07:52,960
Speaker 3: If I'm not the answer right now, I might know

1167
01:07:53,120 --> 01:07:56,160
Speaker 3: someone that is the answer or just you know that

1168
01:07:56,200 --> 01:07:59,440
Speaker 3: little seed that we talked about before where probably need

1169
01:07:59,440 --> 01:08:01,520
Speaker 3: to work on the first and if you've already got

1170
01:08:01,560 --> 01:08:04,720
Speaker 3: those skills, go back and do that yourself. So yeah,

1171
01:08:04,840 --> 01:08:07,880
Speaker 3: I think that's important too. I think sometimes people get

1172
01:08:07,920 --> 01:08:12,400
Speaker 3: scared to engage because they have to commit. But sometimes

1173
01:08:12,400 --> 01:08:14,520
Speaker 3: it can just be a conversation that points you in

1174
01:08:14,560 --> 01:08:15,200
Speaker 3: the right direction.

1175
01:08:15,360 --> 01:08:18,439
Speaker 2: And some people need all of the docks to line

1176
01:08:18,560 --> 01:08:21,360
Speaker 2: up before they engage, and it's like, come on, just

1177
01:08:21,360 --> 01:08:24,479
Speaker 2: get started, just get bloody started. It doesn't need to

1178
01:08:24,520 --> 01:08:28,160
Speaker 2: be perfect, yes exactly. And then from it, are you

1179
01:08:28,439 --> 01:08:30,160
Speaker 2: presumably out of the peninsula down here?

1180
01:08:31,200 --> 01:08:33,840
Speaker 3: Yeah, So I work from the peninsula at a space

1181
01:08:33,920 --> 01:08:37,559
Speaker 3: called the Private Sea, and I work in at north

1182
01:08:37,920 --> 01:08:42,440
Speaker 3: at a space called oh my gosh Health Point Osteopathy.

1183
01:08:43,200 --> 01:08:47,280
Speaker 3: And then in workplaces as well in terms of corporate

1184
01:08:47,320 --> 01:08:50,559
Speaker 3: programs or one on one performance programs.

1185
01:08:50,800 --> 01:08:52,040
Speaker 1: Awesome burn up.

1186
01:08:52,240 --> 01:08:57,599
Speaker 2: This has been an excellent dive into interalspection and mind

1187
01:08:57,680 --> 01:09:01,720
Speaker 2: body connection, which I think just people do not do

1188
01:09:02,000 --> 01:09:04,719
Speaker 2: enough of these days with our crazy busy lives.

1189
01:09:05,600 --> 01:09:07,960
Speaker 1: So we all need a little bit of oona in

1190
01:09:08,040 --> 01:09:08,599
Speaker 1: our lives.

1191
01:09:10,680 --> 01:09:12,920
Speaker 3: Thank you. I hope, I hope I meet some people.

1192
01:09:13,120 --> 01:09:15,040
Speaker 1: Indeed, indeed, thanks very much.

1193
01:09:15,720 --> 01:09:17,599
Speaker 3: Catch time see here