1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,680 --> 00:00:15,760 Speaker 1: I am Tom Holland, and this is bitness Disrupted. One 3 00:00:16,000 --> 00:00:20,040 Speaker 1: of the many things that I love about racing, about 4 00:00:20,079 --> 00:00:25,600 Speaker 1: doing endurance races like iron Man Triathlons, marathons, Ultra marathons, 5 00:00:26,880 --> 00:00:30,960 Speaker 1: is the minute or two before the gun goes off, 6 00:00:31,960 --> 00:00:35,640 Speaker 1: the palpable tension you're used to be you were standing 7 00:00:35,720 --> 00:00:39,880 Speaker 1: or or treading water deep water starts and iron Man 8 00:00:39,880 --> 00:00:42,559 Speaker 1: Triathlons they don't have that much anymore. Or you're just 9 00:00:42,600 --> 00:00:45,800 Speaker 1: waiting at the starting line before a fifty mile run, 10 00:00:46,600 --> 00:00:50,360 Speaker 1: and there's stress, there is tension, it's palpable in the air. 11 00:00:50,400 --> 00:00:54,720 Speaker 1: And I love that. I actually love that expectation and 12 00:00:55,080 --> 00:00:58,400 Speaker 1: just the stress is thick in the air. And so 13 00:00:58,440 --> 00:01:01,160 Speaker 1: what do you do? Well, there's on technique I have 14 00:01:02,000 --> 00:01:07,240 Speaker 1: utilized over the years to relax myself, not only in 15 00:01:07,280 --> 00:01:11,919 Speaker 1: that situation, but situations in regular everyday life as well. 16 00:01:12,280 --> 00:01:14,880 Speaker 1: All right, so I'm going to talk about what that is. 17 00:01:14,959 --> 00:01:18,560 Speaker 1: It's known as square breathing, and it is like so 18 00:01:18,600 --> 00:01:21,160 Speaker 1: many of the tips I give you, it is simple, 19 00:01:21,760 --> 00:01:24,240 Speaker 1: you can do it anywhere, at any time, but it 20 00:01:24,360 --> 00:01:28,920 Speaker 1: is ridiculously powerful and it is yes, backed by science. Okay, 21 00:01:29,160 --> 00:01:32,440 Speaker 1: so let's just talk about stress. Great time as I 22 00:01:32,480 --> 00:01:36,000 Speaker 1: record this right in the middle of the coronavirus craziness. 23 00:01:36,040 --> 00:01:40,440 Speaker 1: So this is something that is incredibly applicable right now. 24 00:01:40,600 --> 00:01:45,000 Speaker 1: When we're stressed. What happens we unconsciously we clench our muscles. 25 00:01:45,000 --> 00:01:47,040 Speaker 1: You don't even know you're doing it. You take shorter, 26 00:01:47,640 --> 00:01:53,160 Speaker 1: less deep breaths, and it is incredibly detrimental to our 27 00:01:53,200 --> 00:01:56,960 Speaker 1: bodies and our minds because there's an incredible mind body connection. 28 00:01:57,720 --> 00:01:59,960 Speaker 1: I talk about all the time how much I loved 29 00:02:00,080 --> 00:02:03,360 Speaker 1: my master's work because it was not only exercise science, 30 00:02:03,360 --> 00:02:06,160 Speaker 1: but I got the sports psychology. And in my opinion, 31 00:02:06,200 --> 00:02:08,880 Speaker 1: if you're gonna be anything in the business I'm in, 32 00:02:09,000 --> 00:02:11,519 Speaker 1: you need to study and know both of those things. 33 00:02:12,160 --> 00:02:18,600 Speaker 1: And breathing it's essential, right to to relaxation, to consciousness, 34 00:02:18,600 --> 00:02:23,680 Speaker 1: to focus, to sports performance because it's intimately connected with 35 00:02:23,720 --> 00:02:27,480 Speaker 1: mental functions. Okay. In the Eastern traditions, the act of breathing, 36 00:02:27,800 --> 00:02:33,040 Speaker 1: it's an essential aspect of most meditative practices. It's considered 37 00:02:33,080 --> 00:02:37,680 Speaker 1: a crucial factor for reaching that state of consciousness, that 38 00:02:37,800 --> 00:02:42,519 Speaker 1: meditative state of consciousness. You yoga people obviously know absolutely 39 00:02:42,520 --> 00:02:45,760 Speaker 1: what I'm talking about. And so the technique we're going 40 00:02:45,800 --> 00:02:48,720 Speaker 1: to talk about is slowing down your breath and focusing 41 00:02:48,720 --> 00:02:52,720 Speaker 1: your breath because what happens it can trigger and it 42 00:02:52,800 --> 00:02:57,560 Speaker 1: does trigger a relaxation response in both the brain and 43 00:02:57,639 --> 00:03:00,400 Speaker 1: the body. And there's evidence, and I of you one 44 00:03:00,520 --> 00:03:03,280 Speaker 1: study that comes up all the time that intentional deep 45 00:03:03,320 --> 00:03:07,040 Speaker 1: breathing can calm and regulate what is known as the 46 00:03:07,200 --> 00:03:11,399 Speaker 1: autonomic nervous system. All right, and just slow breathing techniques, 47 00:03:11,480 --> 00:03:17,520 Speaker 1: breathing techniques, focus breathing influence both physiological factors, and what 48 00:03:17,560 --> 00:03:20,840 Speaker 1: we're gonna talk about quickly is it's stimulating the parasympathetic 49 00:03:21,160 --> 00:03:25,680 Speaker 1: nervous system and psychological factors, which makes more sense to 50 00:03:25,760 --> 00:03:28,440 Speaker 1: most people. Right It's gonna shift your attention away from 51 00:03:28,919 --> 00:03:32,080 Speaker 1: holy cow, those negative thoughts that at a time like 52 00:03:32,760 --> 00:03:37,680 Speaker 1: right now are everywhere, alright, And one belief when you 53 00:03:37,720 --> 00:03:39,400 Speaker 1: start to get a little bit into the science is 54 00:03:39,440 --> 00:03:42,040 Speaker 1: that the slow holding of your breath it's connected to 55 00:03:42,080 --> 00:03:44,680 Speaker 1: CEO two. It allows CEO to to build up in 56 00:03:44,680 --> 00:03:49,680 Speaker 1: your blood and this increased blood CEO two enhances the 57 00:03:49,720 --> 00:03:54,360 Speaker 1: cardio inhibitory response of the vagus nerve when you exhale 58 00:03:55,000 --> 00:03:59,160 Speaker 1: and stimulates what is known as your parasympathetic system. Okay, 59 00:03:59,280 --> 00:04:03,040 Speaker 1: and what there's saying is this creates and produces a 60 00:04:03,200 --> 00:04:08,080 Speaker 1: relaxation response, a calm feeling, and again both the mind 61 00:04:08,160 --> 00:04:10,920 Speaker 1: and the body. All right, So one study, but it's 62 00:04:10,920 --> 00:04:13,880 Speaker 1: a study, it's a it's a meta analysis, looked at 63 00:04:13,960 --> 00:04:17,600 Speaker 1: many different studies, picked I think fifteen it was that 64 00:04:17,680 --> 00:04:21,039 Speaker 1: fit the criteria that they were looking for, and it 65 00:04:21,120 --> 00:04:24,960 Speaker 1: was in or is in the Frontiers of Human Neuroscience 66 00:04:25,160 --> 00:04:30,560 Speaker 1: September two, titled How Breath Control Can Change Your Life. 67 00:04:30,920 --> 00:04:37,920 Speaker 1: A Systematic Review on psycho physiological correlates of slow breathing. 68 00:04:38,640 --> 00:04:42,840 Speaker 1: That's a mouthful and the quick takeaway. They looked at 69 00:04:42,839 --> 00:04:45,560 Speaker 1: a bunch. They actually looked at thousands of studies, picked 70 00:04:45,560 --> 00:04:48,679 Speaker 1: out a handful, though, and the review of the relevant 71 00:04:48,720 --> 00:04:53,080 Speaker 1: scientific literature found that slow, deep breathing can help alleviate 72 00:04:53,120 --> 00:04:59,479 Speaker 1: the symptoms of depression and anxiety. The mind the body connection, right, Okay, 73 00:04:59,560 --> 00:05:02,880 Speaker 1: So what do you do? Square breathing is what I'm 74 00:05:02,880 --> 00:05:04,880 Speaker 1: gonna talk about. That is what I do. That is 75 00:05:04,920 --> 00:05:08,839 Speaker 1: the technique I use not only before a race, but 76 00:05:08,920 --> 00:05:15,400 Speaker 1: throughout the day when a stressful situation comes on, family, friends, work, 77 00:05:16,279 --> 00:05:19,280 Speaker 1: drive in your car, someone cuts you off. It's exactly 78 00:05:19,320 --> 00:05:22,440 Speaker 1: what I do the two minutes before the gun goes off, 79 00:05:23,320 --> 00:05:26,320 Speaker 1: and I'm in Malaysia or New Zealand or South Korea 80 00:05:26,640 --> 00:05:31,360 Speaker 1: or something goes wrong in that race. Square breathing and 81 00:05:31,440 --> 00:05:34,640 Speaker 1: square breathing against so simple, so powerful. It's a type 82 00:05:34,640 --> 00:05:37,560 Speaker 1: of breathwork that can shift your energy and your focus. 83 00:05:37,760 --> 00:05:40,320 Speaker 1: It can calm your nervous system everything we're talking about, 84 00:05:40,560 --> 00:05:43,599 Speaker 1: and decrease stress and anxiety. It's also known as box 85 00:05:43,680 --> 00:05:47,640 Speaker 1: breathing four by four breathing for part breathing. Why because 86 00:05:47,720 --> 00:05:52,320 Speaker 1: it utilizes a four second technique. All right, and here's 87 00:05:52,320 --> 00:05:55,480 Speaker 1: how you do it. There's different ways, but by and large, 88 00:05:55,560 --> 00:05:56,880 Speaker 1: this is how you're gonna do it. This is how 89 00:05:56,920 --> 00:05:59,200 Speaker 1: I do it. You either close your eyes or keep 90 00:05:59,240 --> 00:06:01,520 Speaker 1: them open, you know, depending on where you are. If 91 00:06:01,600 --> 00:06:03,760 Speaker 1: you're by yourself in a situation where you can close 92 00:06:03,760 --> 00:06:06,760 Speaker 1: your eyes, what you're gonna do is take a deep 93 00:06:06,800 --> 00:06:09,320 Speaker 1: breath and then you're gonna blow out through your mouth, Okay, 94 00:06:09,400 --> 00:06:12,760 Speaker 1: gonna empty your lungs and then you start. You can 95 00:06:12,880 --> 00:06:16,120 Speaker 1: inhale through your nose on a four count Okay, slow, 96 00:06:16,320 --> 00:06:18,760 Speaker 1: four count through your nose you're gonna hold for a 97 00:06:18,800 --> 00:06:22,119 Speaker 1: four count, and then you're gonna exhale through your mouth 98 00:06:22,720 --> 00:06:27,400 Speaker 1: for a final four count. So twelve seconds total from 99 00:06:27,520 --> 00:06:31,960 Speaker 1: inhale through the nose, four counts, super slow, hold for 100 00:06:32,040 --> 00:06:35,719 Speaker 1: that four count and then exhale through your mouth for 101 00:06:35,800 --> 00:06:40,400 Speaker 1: that final four count. All right, how many times? Four 102 00:06:40,440 --> 00:06:42,479 Speaker 1: to five times? You can do it as many or 103 00:06:42,520 --> 00:06:44,720 Speaker 1: as few as you want. But if you do it 104 00:06:44,760 --> 00:06:48,600 Speaker 1: five times, that's one minute. And if you do it 105 00:06:48,640 --> 00:06:52,200 Speaker 1: throughout the day, not only when you're stressed, because again 106 00:06:52,520 --> 00:06:57,720 Speaker 1: quite often it's so unconscious, but taking one minute two 107 00:06:57,720 --> 00:07:02,160 Speaker 1: as I call be in the moment, it's so powerful 108 00:07:02,520 --> 00:07:09,520 Speaker 1: square breathing twelve seconds, five times, one minute at a 109 00:07:09,600 --> 00:07:13,640 Speaker 1: time like today with all this stress and again stresses 110 00:07:13,680 --> 00:07:18,080 Speaker 1: a choice. And this show is about the science and 111 00:07:18,160 --> 00:07:22,040 Speaker 1: the simple yet super effective things you can do to 112 00:07:22,280 --> 00:07:26,400 Speaker 1: make your life better. And this is one of those things. 113 00:07:26,840 --> 00:07:31,320 Speaker 1: And yes, so often the advice that I give on 114 00:07:31,360 --> 00:07:34,200 Speaker 1: this show seems too good to be true, too simple, 115 00:07:34,560 --> 00:07:38,080 Speaker 1: can't work. The stretching, the push ups, the planks, the 116 00:07:38,160 --> 00:07:43,120 Speaker 1: shorter workouts, the excessive moderation. It all works when you 117 00:07:43,200 --> 00:07:48,320 Speaker 1: do it consistently. So try it, Try it. You will 118 00:07:48,360 --> 00:07:52,880 Speaker 1: be amazed at the results, lowering your heart rate and 119 00:07:52,920 --> 00:07:58,200 Speaker 1: relaxing you anytime, anywhere. I am Tom Holland. I hope 120 00:07:58,240 --> 00:08:00,800 Speaker 1: you're enjoying these shorter shows. I'm gonna have a mix 121 00:08:00,840 --> 00:08:03,320 Speaker 1: of both. We got the longer form the shorter ones. 122 00:08:03,360 --> 00:08:07,239 Speaker 1: Generally Monday Wednesday're gonna be the longer shows and Tuesday, Thursday, 123 00:08:07,240 --> 00:08:09,520 Speaker 1: Friday we're gonna have the quick hits. I hope you're 124 00:08:09,560 --> 00:08:12,800 Speaker 1: enjoyed both. Please, if you have not yet rate the show, 125 00:08:13,320 --> 00:08:16,280 Speaker 1: I appreciate it, and you have any comments or questions, 126 00:08:16,480 --> 00:08:19,000 Speaker 1: leave it as well. Wherever you listen to the podcast, 127 00:08:19,360 --> 00:08:21,560 Speaker 1: share it with your friends, shared on social media. I 128 00:08:21,640 --> 00:08:25,040 Speaker 1: love getting the feedback. I will answer questions in future 129 00:08:25,560 --> 00:08:28,680 Speaker 1: mail bag shows, and you can go to Fitness Disrupted 130 00:08:28,720 --> 00:08:32,640 Speaker 1: dot com. Uh email me through their comments questions and 131 00:08:32,920 --> 00:08:36,360 Speaker 1: I love hearing from you. Thank you for listening. Take 132 00:08:36,400 --> 00:08:41,520 Speaker 1: care of yourself. Do these little things. We control what 133 00:08:41,640 --> 00:08:44,600 Speaker 1: we put in our mouths, how much we move, and 134 00:08:44,640 --> 00:08:47,800 Speaker 1: our attitude, and so much of that attitude can be 135 00:08:47,920 --> 00:08:53,000 Speaker 1: changed through simple techniques like square breathing. I'm Tom Holland. 136 00:08:53,400 --> 00:09:02,959 Speaker 1: This is Fitness Disrupted. Believe in yourself. Yeah, Fitness Disrupted 137 00:09:03,040 --> 00:09:06,400 Speaker 1: is a production of I heart Radio. For more podcasts 138 00:09:06,400 --> 00:09:09,080 Speaker 1: from my heart Radio, visit the i heart Radio app, 139 00:09:09,320 --> 00:09:12,720 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.