1 00:00:00,360 --> 00:00:02,520 Speaker 1: The first thing you do when you enter the world 2 00:00:02,640 --> 00:00:04,280 Speaker 1: is breathe, and the last thing you do when you 3 00:00:04,400 --> 00:00:07,480 Speaker 1: leave the world is stop breathing. So literally, it's fundamental 4 00:00:07,600 --> 00:00:10,480 Speaker 1: to being a lie and it's something we do subconsciously 5 00:00:10,480 --> 00:00:13,040 Speaker 1: around twenty thousand times a day. So for me, it's like, 6 00:00:13,480 --> 00:00:16,200 Speaker 1: let's try and optimize it, because you're gonna perform and 7 00:00:16,239 --> 00:00:19,120 Speaker 1: think and feel and be a lot better within yourself 8 00:00:19,440 --> 00:00:22,200 Speaker 1: if you optimize what that thing is that you're doing 9 00:00:22,239 --> 00:00:36,320 Speaker 1: so many times today. 10 00:00:23,520 --> 00:00:42,120 Speaker 2: Ye good morning, good afternoon, Good evening. Emily Abadi. Here 11 00:00:42,400 --> 00:00:46,320 Speaker 2: you are listening to another installment of Hurdle Moment from Hurdle, 12 00:00:46,680 --> 00:00:49,800 Speaker 2: a wellness focused podcast. Reconnect with everyone from your favorite 13 00:00:49,800 --> 00:00:54,120 Speaker 2: athletes to top experts and industry CEOs about their highest highs, 14 00:00:54,320 --> 00:00:56,600 Speaker 2: toughest moments, and everything in between. 15 00:00:57,080 --> 00:00:58,720 Speaker 3: We all go through hurdles in. 16 00:00:58,720 --> 00:01:02,240 Speaker 2: Life, and Michael through these conversations is to inspire you 17 00:01:02,480 --> 00:01:05,720 Speaker 2: to better navigate yours and move with intention so that 18 00:01:05,760 --> 00:01:08,680 Speaker 2: you can stride towards your own big potential and of 19 00:01:08,760 --> 00:01:13,039 Speaker 2: course have some fun along the way. You know, the 20 00:01:13,040 --> 00:01:15,960 Speaker 2: funniest thing about that intro is that I gosh, I've 21 00:01:15,959 --> 00:01:19,920 Speaker 2: been using it for at least three seasons now and 22 00:01:20,680 --> 00:01:24,360 Speaker 2: I still up until recently needed to read it. 23 00:01:24,959 --> 00:01:29,080 Speaker 3: I finally got it down. You are welcome hurdle moment. 24 00:01:29,120 --> 00:01:32,000 Speaker 2: This week, we're talking about all things breath with my 25 00:01:32,160 --> 00:01:37,080 Speaker 2: friend Michael Watts. He's a human performance scientist who focuses 26 00:01:37,360 --> 00:01:44,080 Speaker 2: on human optimization AKA. This man is a wealth of knowledge. 27 00:01:44,080 --> 00:01:46,840 Speaker 2: We're not just talking about breath work. You know that 28 00:01:47,000 --> 00:01:50,040 Speaker 2: box breath that you might do every morning to really 29 00:01:50,080 --> 00:01:53,480 Speaker 2: come into your body and your feelings. We are talking 30 00:01:53,520 --> 00:01:57,240 Speaker 2: about how you can optimize your breath for everything that 31 00:01:57,280 --> 00:02:02,600 Speaker 2: you do, from navigating stress and better digestion, to how 32 00:02:02,680 --> 00:02:07,040 Speaker 2: you perform during your workouts when you're under pressure, getting 33 00:02:07,240 --> 00:02:11,119 Speaker 2: optimal sleep, and so much more. Mike is the guy 34 00:02:11,160 --> 00:02:13,760 Speaker 2: to give us all of the know how and really 35 00:02:13,760 --> 00:02:17,320 Speaker 2: shed some light on how we can be giving ourselves 36 00:02:17,400 --> 00:02:18,359 Speaker 2: a little bit of a. 37 00:02:18,400 --> 00:02:19,560 Speaker 3: Leg up right. 38 00:02:19,600 --> 00:02:22,560 Speaker 2: We hear so often about the supplements and other things 39 00:02:22,760 --> 00:02:26,760 Speaker 2: that we can in take to better our situation, whatever 40 00:02:26,760 --> 00:02:30,800 Speaker 2: that situation might be. But turns out, according to Mike, 41 00:02:31,240 --> 00:02:34,760 Speaker 2: that breathing could be the secret sauce to get you 42 00:02:34,840 --> 00:02:38,880 Speaker 2: exactly where you want to be. I really enjoy this 43 00:02:38,919 --> 00:02:42,160 Speaker 2: conversation and I always love connecting with someone who truly 44 00:02:42,280 --> 00:02:45,640 Speaker 2: is just such an expert in their field. At the 45 00:02:45,760 --> 00:02:48,440 Speaker 2: end of this conversation, Mike talks about a new project 46 00:02:48,480 --> 00:02:50,480 Speaker 2: that he's working on. I encourage you to listen to 47 00:02:50,520 --> 00:02:53,919 Speaker 2: the end because he's got a really cool opportunity for 48 00:02:54,400 --> 00:02:57,000 Speaker 2: some of you if you reach out to him in 49 00:02:57,240 --> 00:02:59,680 Speaker 2: the DMS. Again all that information at the end of 50 00:02:59,720 --> 00:03:03,359 Speaker 2: this episode. Make sure you're following along with Hurdle over 51 00:03:03,400 --> 00:03:06,720 Speaker 2: on social It is at Hurdle Podcast. I myself am 52 00:03:06,760 --> 00:03:09,520 Speaker 2: over at Emily a body. I want to thank all 53 00:03:09,560 --> 00:03:11,960 Speaker 2: of the hurdlers that came out to last week's Hurdler 54 00:03:12,080 --> 00:03:15,280 Speaker 2: Huddle in New York City. We had, Oh my gosh, 55 00:03:15,360 --> 00:03:17,360 Speaker 2: such a blast. It was so great to connect with 56 00:03:17,360 --> 00:03:20,760 Speaker 2: all of you irl. I promise more in person events 57 00:03:20,800 --> 00:03:25,320 Speaker 2: coming this fall and way more workshops. 58 00:03:24,680 --> 00:03:28,600 Speaker 3: Coming in the new year, so stay tuned on that. 59 00:03:29,280 --> 00:03:32,400 Speaker 2: Last but not least, I am running low on listener questions, 60 00:03:32,440 --> 00:03:34,240 Speaker 2: and I know you have them because you are in 61 00:03:34,320 --> 00:03:35,480 Speaker 2: my DMS. 62 00:03:35,040 --> 00:03:37,280 Speaker 3: All of the time. So if you could just do 63 00:03:37,440 --> 00:03:38,080 Speaker 3: me a solid. 64 00:03:38,120 --> 00:03:40,480 Speaker 2: If you love getting Hurdle in your feed week after week, 65 00:03:40,520 --> 00:03:42,760 Speaker 2: which I know that you do, click on over to 66 00:03:42,760 --> 00:03:45,360 Speaker 2: the show notes and click leave me a voice message, 67 00:03:45,720 --> 00:03:49,400 Speaker 2: help me, help you, And with that, let's get to it. 68 00:03:49,600 --> 00:03:58,000 Speaker 3: Let's get to hurdling. Today. 69 00:03:58,240 --> 00:04:02,280 Speaker 2: I am sitting down with Michael. He's a human performance scientist. 70 00:04:02,360 --> 00:04:06,480 Speaker 2: He specializes in human optimization. Man, that sounds jazzy. How 71 00:04:06,480 --> 00:04:07,200 Speaker 2: are you doing today? 72 00:04:07,640 --> 00:04:10,800 Speaker 1: Yeah, I'm great, Thanks, Emily. Excited to talk all things 73 00:04:10,880 --> 00:04:14,640 Speaker 1: human performance and hopefully really dive into breath work. 74 00:04:15,320 --> 00:04:17,240 Speaker 2: Yeah for sure. Now you and I have known each 75 00:04:17,240 --> 00:04:20,120 Speaker 2: other for some time. We met while you were working 76 00:04:20,240 --> 00:04:23,960 Speaker 2: at under Armour. Give the hurdler some insight into your 77 00:04:24,200 --> 00:04:26,640 Speaker 2: career journey so that they can know the guy that's 78 00:04:26,680 --> 00:04:30,080 Speaker 2: about to school them on all things breath right. 79 00:04:30,120 --> 00:04:33,440 Speaker 1: Absolutely, So it's a longer journey as I get older, 80 00:04:33,920 --> 00:04:38,159 Speaker 1: so bear with me. But my career within i'd say 81 00:04:38,160 --> 00:04:41,440 Speaker 1: performance began sort of in the early two thousands and 82 00:04:41,480 --> 00:04:44,560 Speaker 1: I was given the opportunity to go and work as 83 00:04:44,600 --> 00:04:48,960 Speaker 1: a performance coach with a professional soccer team out in China, 84 00:04:49,720 --> 00:04:51,479 Speaker 1: and I took a leap of faith and I just 85 00:04:51,560 --> 00:04:55,800 Speaker 1: went I probably wasn't technically experienced or qualified enough and 86 00:04:55,839 --> 00:04:58,000 Speaker 1: it was like this sink or swim moment where I went. 87 00:04:59,600 --> 00:05:02,400 Speaker 1: It was a a two month gig and I ended 88 00:05:02,480 --> 00:05:04,560 Speaker 1: up being there for two years and it was something 89 00:05:04,560 --> 00:05:09,880 Speaker 1: that I really just flew with and it became sort 90 00:05:09,880 --> 00:05:12,120 Speaker 1: of a very natural part of my life to be 91 00:05:12,120 --> 00:05:14,320 Speaker 1: able to go and coach and work with people in 92 00:05:14,360 --> 00:05:17,919 Speaker 1: a performance sense. When I reflect back and think about 93 00:05:17,920 --> 00:05:21,280 Speaker 1: what the experience gave me. Because I couldn't speak Chinese, 94 00:05:22,160 --> 00:05:24,640 Speaker 1: I had to really understand and learn how to coach people. 95 00:05:24,839 --> 00:05:28,200 Speaker 1: I couldn't use my words. I had to use my 96 00:05:28,320 --> 00:05:30,240 Speaker 1: actions and I had to demonstrate, and I think it 97 00:05:30,279 --> 00:05:33,039 Speaker 1: was a really good grounding for me to go into 98 00:05:33,040 --> 00:05:36,720 Speaker 1: the world of performance and at that time, like really 99 00:05:36,800 --> 00:05:40,359 Speaker 1: data collection was just about heart rate monitors and you 100 00:05:40,400 --> 00:05:42,839 Speaker 1: were working in the field or in the gym with 101 00:05:42,880 --> 00:05:45,360 Speaker 1: the athletes just to get them prepared for a game 102 00:05:45,839 --> 00:05:48,600 Speaker 1: and then recover them. After a couple of years there, 103 00:05:48,960 --> 00:05:51,400 Speaker 1: I was called back to the UK and I started 104 00:05:51,440 --> 00:05:54,800 Speaker 1: to work for a number of different EPL teams Premier 105 00:05:54,880 --> 00:05:58,200 Speaker 1: League soccer teams, and during that time continued my education, 106 00:05:58,600 --> 00:06:02,880 Speaker 1: did my masters in science, and I also had the 107 00:06:02,920 --> 00:06:05,520 Speaker 1: privilege to represent my country and work for the women's 108 00:06:05,600 --> 00:06:07,480 Speaker 1: national team for England as well. So that kind of 109 00:06:07,520 --> 00:06:11,200 Speaker 1: spanned over twelve years of working at the highest level 110 00:06:11,760 --> 00:06:15,880 Speaker 1: of soccer and starting to think about how athletes perform 111 00:06:16,160 --> 00:06:20,120 Speaker 1: and try and optimize. I was then recruited to come 112 00:06:20,160 --> 00:06:23,200 Speaker 1: to the USA and work for under Armour as their 113 00:06:23,440 --> 00:06:28,120 Speaker 1: head of Performance and Physiology, and that really was where 114 00:06:28,120 --> 00:06:30,560 Speaker 1: I'd say my world began to open up because I 115 00:06:30,640 --> 00:06:32,880 Speaker 1: was given the opportunity to go and explore what I 116 00:06:32,920 --> 00:06:36,080 Speaker 1: would call human performance, not just athlete performance. And there's 117 00:06:36,080 --> 00:06:40,240 Speaker 1: a very very big difference. I think the athlete world 118 00:06:41,000 --> 00:06:44,080 Speaker 1: is very rushed. There's a lot of athletes, there's not 119 00:06:44,160 --> 00:06:47,800 Speaker 1: many members of staff, there's not a lot of time, 120 00:06:48,240 --> 00:06:51,320 Speaker 1: so they don't have the opportunity to explore. So I 121 00:06:51,360 --> 00:06:54,080 Speaker 1: came to under Armor and I was looking at things 122 00:06:54,160 --> 00:07:00,680 Speaker 1: like sleep and hormones and DNA and movement and mindset 123 00:07:00,760 --> 00:07:04,800 Speaker 1: and breathing, a very holistic or integrated approach to performance. 124 00:07:05,560 --> 00:07:08,839 Speaker 1: And what I quickly realized is the athletes have started 125 00:07:08,839 --> 00:07:12,480 Speaker 1: to work with the under Armor were multi sports, basketball, football, 126 00:07:13,160 --> 00:07:17,800 Speaker 1: speed skating, crossfait, you name it, like working, and there 127 00:07:17,840 --> 00:07:20,000 Speaker 1: was this red thread that ran through all of them. 128 00:07:20,120 --> 00:07:23,440 Speaker 1: If we could optimize the health and wellness to how 129 00:07:23,480 --> 00:07:28,920 Speaker 1: they thought, move, breathe, how they would nourish themselves, we 130 00:07:28,920 --> 00:07:32,520 Speaker 1: could actually increase performance and we didn't have to lift 131 00:07:32,560 --> 00:07:35,960 Speaker 1: any more weight or do any more sprints. There was 132 00:07:36,000 --> 00:07:38,280 Speaker 1: this white space to go and work in. So it 133 00:07:38,360 --> 00:07:40,760 Speaker 1: was really this opportunity where I was able to go 134 00:07:40,800 --> 00:07:44,280 Speaker 1: and continue my studies. I did another postgrad degree in 135 00:07:44,360 --> 00:07:49,240 Speaker 1: nutrition and sports performance, actually did my manual therapy license 136 00:07:49,280 --> 00:07:53,920 Speaker 1: as well. Studied polybagel theory like the nervous system. So 137 00:07:54,120 --> 00:07:58,720 Speaker 1: became very thoughtful and mindful that the body in the 138 00:07:58,800 --> 00:08:03,679 Speaker 1: mind are so interconne and these things that we think 139 00:08:03,840 --> 00:08:07,000 Speaker 1: or do have this knock on effect, which led me 140 00:08:07,040 --> 00:08:10,920 Speaker 1: to really get to this moment of human performance and 141 00:08:11,160 --> 00:08:14,160 Speaker 1: to sort of bring you up to speed. That's probably 142 00:08:14,200 --> 00:08:17,720 Speaker 1: like a twenty to twenty one year journey of being 143 00:08:17,840 --> 00:08:22,520 Speaker 1: very green in the industry, being very traditional, doing sort 144 00:08:22,560 --> 00:08:25,680 Speaker 1: of what I thought was the right thing, and then developing. 145 00:08:26,040 --> 00:08:29,680 Speaker 1: And I think one of my character strengths is curiosity 146 00:08:30,120 --> 00:08:32,400 Speaker 1: and it is still to this day, and I love 147 00:08:32,480 --> 00:08:35,679 Speaker 1: to talk to people and I love to explore. And 148 00:08:36,160 --> 00:08:39,080 Speaker 1: it really gave me the opportunity to speak to amazing 149 00:08:39,240 --> 00:08:43,640 Speaker 1: experts and amazing scientists in disciplines that weren't connected to 150 00:08:44,720 --> 00:08:47,480 Speaker 1: athletes or performance so to speak. But it was all 151 00:08:47,520 --> 00:08:51,600 Speaker 1: around how can I make an individual perform better at 152 00:08:51,640 --> 00:08:54,680 Speaker 1: their craft, whether it be a sport. Now, I'll work 153 00:08:54,720 --> 00:08:57,400 Speaker 1: with a lot of CEOs and a lot of consumers 154 00:08:57,440 --> 00:09:01,640 Speaker 1: as well, because ultimately the physiology is very similar, the 155 00:09:01,720 --> 00:09:05,560 Speaker 1: nervous system response is very similar. So we're just trying 156 00:09:05,600 --> 00:09:09,120 Speaker 1: to get somebody to perform better for their craft. 157 00:09:09,760 --> 00:09:12,880 Speaker 2: Fascinating stuff, and I feel like this point is worth 158 00:09:12,960 --> 00:09:16,400 Speaker 2: driving home again. What I'm hearing you say is that 159 00:09:16,640 --> 00:09:20,600 Speaker 2: there are so many things we can do beyond sport involvement, 160 00:09:20,720 --> 00:09:25,480 Speaker 2: beyond physical performance, to level up our physical performance. So 161 00:09:25,600 --> 00:09:29,240 Speaker 2: we're talking again, sleep, nutrition, how you're managing your stress, 162 00:09:29,320 --> 00:09:32,080 Speaker 2: so many other variables that can really give you an 163 00:09:32,280 --> 00:09:34,040 Speaker 2: edge in whatever your sport may be. 164 00:09:35,080 --> 00:09:39,480 Speaker 1: Correct, and I think people have been slightly conditioned to 165 00:09:39,480 --> 00:09:41,440 Speaker 1: think the more is better. I've got to do this 166 00:09:41,559 --> 00:09:44,480 Speaker 1: hit class five times a week. I've got to run, 167 00:09:44,520 --> 00:09:47,120 Speaker 1: I've got a sprint. And what we need to realize 168 00:09:47,960 --> 00:09:51,240 Speaker 1: they actually take away from us physically and mentally. And 169 00:09:51,280 --> 00:09:53,800 Speaker 1: if you think about this boocket analogy, and it's full, 170 00:09:53,840 --> 00:09:57,320 Speaker 1: and every time you work out, you take a cup 171 00:09:57,360 --> 00:10:00,560 Speaker 1: of water and you're empty, and you keep empty the boocket, 172 00:10:00,720 --> 00:10:03,600 Speaker 1: and it leads to things like fatigue, It can lead 173 00:10:03,679 --> 00:10:08,120 Speaker 1: to illness, It can lead to depression, like in severe cases, 174 00:10:08,600 --> 00:10:10,839 Speaker 1: just a lack of ability to want to do things 175 00:10:10,840 --> 00:10:15,280 Speaker 1: that you love. So really thinking more integrated or holistically 176 00:10:15,320 --> 00:10:17,320 Speaker 1: of how do I fill my bucket back up? 177 00:10:17,960 --> 00:10:20,920 Speaker 4: What things can I do? Is it sleep? 178 00:10:21,080 --> 00:10:24,280 Speaker 1: Is it nutrition? Is it community? Is it meditation? Is 179 00:10:24,320 --> 00:10:27,120 Speaker 1: it breath work? Like, there's so many things we can do, 180 00:10:28,000 --> 00:10:31,520 Speaker 1: but we've sort of been conditioned to think more is better, 181 00:10:32,320 --> 00:10:35,320 Speaker 1: and how we live our lives now in day to 182 00:10:35,360 --> 00:10:39,360 Speaker 1: day life is stressful. Everything stressful. And I know we've 183 00:10:39,360 --> 00:10:42,480 Speaker 1: had this conversation before about burnout, and it can be 184 00:10:43,160 --> 00:10:47,040 Speaker 1: physical stress, mental stress. The body doesn't really know the difference. 185 00:10:47,320 --> 00:10:50,240 Speaker 1: You just keep taking from the boocket and eventually going 186 00:10:50,280 --> 00:10:54,040 Speaker 1: to hit a point where you're overreaching yourself and you 187 00:10:54,320 --> 00:10:57,360 Speaker 1: could almost lead into overtraining where your body says stop enough, 188 00:10:57,480 --> 00:10:59,360 Speaker 1: I'm done, and it puts the brakes on you. 189 00:11:00,080 --> 00:11:03,840 Speaker 2: Yeah, And also especially important to keep in mind, I 190 00:11:03,920 --> 00:11:06,000 Speaker 2: know right now in New York, I think the real 191 00:11:06,080 --> 00:11:09,199 Speaker 2: feel is one oh five today, So those stressors are 192 00:11:09,280 --> 00:11:11,600 Speaker 2: even heightened right when we're getting out there. If you're 193 00:11:11,640 --> 00:11:15,760 Speaker 2: being active, if you're just walking around and knowing that 194 00:11:16,640 --> 00:11:17,640 Speaker 2: you can. 195 00:11:17,679 --> 00:11:18,600 Speaker 3: Take a step back. 196 00:11:18,720 --> 00:11:20,600 Speaker 2: You can dial it down, you can do whatever you 197 00:11:20,640 --> 00:11:22,480 Speaker 2: need to do so that you're not getting to this 198 00:11:22,600 --> 00:11:24,840 Speaker 2: point where your bucket is completely empty. 199 00:11:25,559 --> 00:11:29,400 Speaker 1: Yeah, one hundred percent. And I think from a mindset 200 00:11:29,440 --> 00:11:33,160 Speaker 1: point of view, and this is the trick I've started 201 00:11:33,200 --> 00:11:36,280 Speaker 1: to really apply to myself is not to feel guilty 202 00:11:36,360 --> 00:11:39,360 Speaker 1: or bad about missing a workout and having more of 203 00:11:39,400 --> 00:11:42,880 Speaker 1: a plan periodizing what you're going to do, because if 204 00:11:42,920 --> 00:11:45,400 Speaker 1: you set things out, you're more likely to follow it 205 00:11:45,600 --> 00:11:49,959 Speaker 1: and you more likely to have success versus just sporadically 206 00:11:50,000 --> 00:11:52,560 Speaker 1: doing this or doing that, or doing what you feel like. 207 00:11:52,679 --> 00:11:54,959 Speaker 1: Really starting to be a little bit more thoughtful around 208 00:11:54,960 --> 00:11:56,720 Speaker 1: how we approach a health, a wellness. 209 00:11:56,400 --> 00:11:57,080 Speaker 4: And a fitness. 210 00:11:57,600 --> 00:12:01,760 Speaker 2: Definitely, well, you have given us such extensive rundown, so 211 00:12:02,200 --> 00:12:04,880 Speaker 2: much knowledge here. I just know it, and I know 212 00:12:05,000 --> 00:12:08,520 Speaker 2: that as of the last few years, you've become really 213 00:12:08,679 --> 00:12:12,000 Speaker 2: interested in the study of breath which is what I 214 00:12:12,080 --> 00:12:15,280 Speaker 2: brought you in here specifically to talk about today. Talk 215 00:12:15,320 --> 00:12:18,000 Speaker 2: to us a little bit about what that journey's been 216 00:12:18,040 --> 00:12:18,400 Speaker 2: like for you. 217 00:12:19,679 --> 00:12:23,320 Speaker 1: Yeah, so this started probably around seven years ago for me. 218 00:12:23,800 --> 00:12:27,320 Speaker 1: My previous sports life, no consideration to breath work, no 219 00:12:27,440 --> 00:12:31,480 Speaker 1: consideration to how athletes breathed for performance or recovery. And 220 00:12:31,480 --> 00:12:35,040 Speaker 1: then I met a guy called Patrick mckeone who's an author, 221 00:12:35,600 --> 00:12:40,080 Speaker 1: researcher and written a number of books now around breath work. 222 00:12:40,120 --> 00:12:42,640 Speaker 1: And I met him in downtown Portland and he brought 223 00:12:42,679 --> 00:12:46,959 Speaker 1: this big folder full of research around breathwork. And as 224 00:12:47,000 --> 00:12:50,320 Speaker 1: a scientist, I like evidence and I like research papers. 225 00:12:51,080 --> 00:12:52,800 Speaker 1: And we're sat in a coffee shop and he's talking 226 00:12:52,840 --> 00:12:55,880 Speaker 1: to me, and it was too good to be true. 227 00:12:56,080 --> 00:13:00,000 Speaker 1: Like I was very very skeptical, thinking, so you're telling me, 228 00:13:00,080 --> 00:13:04,360 Speaker 1: either if I breathe correctly, I can perform better, I 229 00:13:04,400 --> 00:13:07,480 Speaker 1: can recover better, I can manage stress and anxiety, I 230 00:13:07,520 --> 00:13:12,760 Speaker 1: can sleep better, all these things. As a performance scientist 231 00:13:13,080 --> 00:13:16,640 Speaker 1: we're trying to do with our athletes, but just by breathing, 232 00:13:16,640 --> 00:13:20,800 Speaker 1: we can do that. So took the research and start 233 00:13:20,840 --> 00:13:22,920 Speaker 1: to rethrough and it started to make more and more 234 00:13:22,960 --> 00:13:26,680 Speaker 1: sense to me. There's more time with Patrick, and eventually 235 00:13:26,720 --> 00:13:30,240 Speaker 1: became certified in his way of breathing and became a 236 00:13:30,280 --> 00:13:34,760 Speaker 1: master instructor for him as well, and found that breath 237 00:13:34,760 --> 00:13:38,640 Speaker 1: work is a very untapped or big area of opportunity 238 00:13:38,679 --> 00:13:41,840 Speaker 1: for anyone, whether it's an athlete or a normal person. 239 00:13:42,440 --> 00:13:45,280 Speaker 1: How we breathe is such an important factor into how 240 00:13:45,320 --> 00:13:49,760 Speaker 1: we feel and think, and what I did find was 241 00:13:49,800 --> 00:13:53,440 Speaker 1: that not many people would doing it, applying it, thinking 242 00:13:53,480 --> 00:13:54,040 Speaker 1: about it. 243 00:13:54,080 --> 00:13:56,720 Speaker 4: So it became a very easy entry point for me. 244 00:13:56,920 --> 00:14:00,679 Speaker 1: If an athlete was on a team or an individual 245 00:14:00,800 --> 00:14:04,280 Speaker 1: was already working with somebody, they weren't considering this area. 246 00:14:04,360 --> 00:14:06,680 Speaker 1: So it was a very easy onboarding to go and 247 00:14:06,720 --> 00:14:09,040 Speaker 1: start working with someone to say, hey, let's optimize your 248 00:14:09,040 --> 00:14:11,280 Speaker 1: breath work because it's going to help what you're doing 249 00:14:11,320 --> 00:14:13,440 Speaker 1: here or compliment what you're doing here. So that was 250 00:14:13,920 --> 00:14:18,200 Speaker 1: really my onboarding and in the last seven years working 251 00:14:18,200 --> 00:14:22,000 Speaker 1: with everyone from World Champs, Olympic gold medalists down to 252 00:14:22,160 --> 00:14:25,160 Speaker 1: just people who have like sleep apne and want to 253 00:14:25,160 --> 00:14:28,880 Speaker 1: figure that one out and really understanding these principles of 254 00:14:28,960 --> 00:14:33,440 Speaker 1: like how do you assess breathing in order to bring 255 00:14:33,480 --> 00:14:36,920 Speaker 1: an intervention or bring breathing exercises that are appropriate for 256 00:14:36,960 --> 00:14:39,000 Speaker 1: that individual. And I think that's the big point when 257 00:14:39,040 --> 00:14:40,880 Speaker 1: it comes to breath work totally. 258 00:14:41,120 --> 00:14:43,800 Speaker 2: And so the first thing I want to reiterate here 259 00:14:43,840 --> 00:14:46,520 Speaker 2: is the conversation that we are about to get into 260 00:14:46,960 --> 00:14:50,640 Speaker 2: extends to all breathing, right, So yes, we'll talk about 261 00:14:50,720 --> 00:14:53,520 Speaker 2: breathwork and the practice of strategic breath work as well, 262 00:14:53,720 --> 00:14:56,680 Speaker 2: but we're really just dialing it down to the science 263 00:14:56,840 --> 00:14:59,680 Speaker 2: behind why we breathe, what their breath is doing for 264 00:14:59,680 --> 00:15:02,800 Speaker 2: the bi and how to optimize that breath for a 265 00:15:02,880 --> 00:15:06,320 Speaker 2: number of different processes, you know, optimal health, optimal learning, 266 00:15:06,400 --> 00:15:09,920 Speaker 2: optimal performance, optimal mood, and so on. So at the 267 00:15:10,080 --> 00:15:13,840 Speaker 2: very foundation, And this might be a silly question, but 268 00:15:13,880 --> 00:15:16,760 Speaker 2: I firmly believe there's no such thing as silly questions. 269 00:15:17,160 --> 00:15:18,600 Speaker 3: Why are we breathing? 270 00:15:19,760 --> 00:15:23,600 Speaker 1: Well, ultimately, it's to feed ourselves with oxygen like that 271 00:15:23,840 --> 00:15:26,280 Speaker 1: that's the name of the game. Like, that's what keeps 272 00:15:26,320 --> 00:15:29,000 Speaker 1: us alive. So if we think about how critical it 273 00:15:29,040 --> 00:15:31,800 Speaker 1: air is. The first thing you do when you enter 274 00:15:31,840 --> 00:15:34,200 Speaker 1: the world is breathe, and the last thing you do 275 00:15:34,240 --> 00:15:36,760 Speaker 1: when you leave the world is stop breathing. So literally, 276 00:15:36,760 --> 00:15:40,200 Speaker 1: it's fundamental to being alive. So if we take that 277 00:15:40,280 --> 00:15:43,360 Speaker 1: and think, okay, it's very, very important, and it's something 278 00:15:43,400 --> 00:15:46,240 Speaker 1: we do subconscously around twenty thousand times a day, so 279 00:15:46,680 --> 00:15:49,280 Speaker 1: it's critical for life and I do. 280 00:15:49,240 --> 00:15:50,400 Speaker 4: It a lot. 281 00:15:51,080 --> 00:15:53,960 Speaker 1: If you put those things together, then for me, it's like, 282 00:15:54,360 --> 00:15:56,920 Speaker 1: let's try to optimize it, because you're going to perform 283 00:15:56,960 --> 00:15:59,440 Speaker 1: and think and feel and be a lot better within 284 00:15:59,480 --> 00:16:03,680 Speaker 1: yourself if you optimize what that thing is that you're 285 00:16:03,680 --> 00:16:04,840 Speaker 1: doing so many times a day. 286 00:16:05,360 --> 00:16:05,920 Speaker 3: Definitely. 287 00:16:06,120 --> 00:16:09,960 Speaker 2: So when I say you can optimize it for all 288 00:16:10,000 --> 00:16:12,280 Speaker 2: of those different areas that I give those examples of, 289 00:16:12,360 --> 00:16:15,120 Speaker 2: someone might hear that and think, Okay, it's not just 290 00:16:15,160 --> 00:16:17,440 Speaker 2: you optimize it in one way. Why don't we start 291 00:16:17,440 --> 00:16:18,560 Speaker 2: by elaborating on that. 292 00:16:19,280 --> 00:16:23,000 Speaker 1: Okay, So when we think about breathing, and sometimes people 293 00:16:23,040 --> 00:16:25,680 Speaker 1: will call it functional breathing, but what we want to 294 00:16:25,760 --> 00:16:30,520 Speaker 1: understand is breathing can be different or look different or 295 00:16:30,560 --> 00:16:35,240 Speaker 1: sound different depending on the occasion. So for example, it 296 00:16:35,280 --> 00:16:38,760 Speaker 1: could be slow, and it could be deep, and it 297 00:16:38,800 --> 00:16:40,720 Speaker 1: could be quiet, and it could be with the nose, 298 00:16:41,600 --> 00:16:43,840 Speaker 1: or it could be the complete opposite, where it's fast 299 00:16:43,880 --> 00:16:46,640 Speaker 1: and noisy and with the mouth and it's very shallow. 300 00:16:48,080 --> 00:16:53,680 Speaker 1: Most of the time, we want to be slow, deep, quiet, 301 00:16:53,920 --> 00:16:54,400 Speaker 1: and with the. 302 00:16:54,400 --> 00:16:56,560 Speaker 4: Nose, so it's in out and a pause. 303 00:16:57,040 --> 00:16:58,680 Speaker 1: We place the tongue in the roof of the mouth 304 00:16:58,720 --> 00:17:03,120 Speaker 1: and we breathe towards the back of throat during rest, 305 00:17:04,040 --> 00:17:10,000 Speaker 1: during sleep, during low activity or low intensity activities. We 306 00:17:10,040 --> 00:17:13,560 Speaker 1: want to breathe in this manner because we're not placing 307 00:17:13,600 --> 00:17:15,800 Speaker 1: so much demand on our system where we have to 308 00:17:15,880 --> 00:17:18,240 Speaker 1: sort of breathe in that different way. But if we 309 00:17:18,320 --> 00:17:22,480 Speaker 1: breathe in this more functional way for this lower intensity 310 00:17:22,600 --> 00:17:26,359 Speaker 1: or this rest, we're going to push more oxygen towards ourselves. 311 00:17:26,800 --> 00:17:29,600 Speaker 1: We're going to feel calmer in the mind and less stressed. 312 00:17:30,240 --> 00:17:34,480 Speaker 1: We're not going to activate that sympathetic drive, and we're 313 00:17:34,520 --> 00:17:37,919 Speaker 1: also going to activate our diaphragm, which is one of 314 00:17:37,960 --> 00:17:41,000 Speaker 1: our core stabilizers. When we talk about the trunk or 315 00:17:41,000 --> 00:17:43,520 Speaker 1: the core, so we think to ourselves, okay, so just 316 00:17:43,560 --> 00:17:47,760 Speaker 1: breathing properly in these given moments where I'm walking around, 317 00:17:47,800 --> 00:17:51,480 Speaker 1: I'm sat on the couch, I'm going to work, I'm 318 00:17:51,480 --> 00:17:54,760 Speaker 1: sat in a meeting, Like basic fundamentals of just being 319 00:17:54,760 --> 00:17:58,920 Speaker 1: a human. We think about these three pillars. There's the muscles, 320 00:17:59,080 --> 00:18:04,040 Speaker 1: the biomechanic that's really important that help stabilize our core. 321 00:18:04,160 --> 00:18:06,359 Speaker 1: If I breathe deeply, I'm going to be out of 322 00:18:06,400 --> 00:18:07,240 Speaker 1: back and neck pain. 323 00:18:07,520 --> 00:18:10,440 Speaker 4: Big tech. Then we've got the biochemistry. 324 00:18:10,720 --> 00:18:16,040 Speaker 1: We're thinking about oxygen and nitric oxide and CO two, 325 00:18:16,160 --> 00:18:20,959 Speaker 1: Like these different gases basically deliver more oxygen towards ourselves. 326 00:18:21,359 --> 00:18:24,879 Speaker 1: And then finally this mind body connection where we're thinking, 327 00:18:25,240 --> 00:18:27,679 Speaker 1: how I think influences how I breathe, and how I 328 00:18:27,720 --> 00:18:31,159 Speaker 1: breathe influences how I think. And if you think or 329 00:18:31,160 --> 00:18:33,480 Speaker 1: you've become a bit more aware of you're breathing. Anytime 330 00:18:33,480 --> 00:18:38,440 Speaker 1: you're stressed mentally or physically, the breathing tends to be 331 00:18:38,480 --> 00:18:43,359 Speaker 1: a bit more faster mouth, bit noisier, bit more shallow. 332 00:18:44,040 --> 00:18:48,240 Speaker 1: That hits the button on for stress sympathetic trigger in 333 00:18:48,359 --> 00:18:52,240 Speaker 1: that nervous system, and we get locked into that that's 334 00:18:52,280 --> 00:18:53,879 Speaker 1: not a good way to want to be able to 335 00:18:54,320 --> 00:18:58,800 Speaker 1: think expansively, Like your mind becomes very single track focused, 336 00:18:59,560 --> 00:19:02,840 Speaker 1: lessen into the south. You're not using your diaphragm. So 337 00:19:03,359 --> 00:19:05,560 Speaker 1: it's this counter so to speak. So when we talk 338 00:19:05,560 --> 00:19:10,399 Speaker 1: about the benefits, it's multi dimensional, but in the basic 339 00:19:10,480 --> 00:19:14,119 Speaker 1: premises of like what actually does it mean? More oxygen 340 00:19:14,840 --> 00:19:20,080 Speaker 1: big tick, and better stabilization of your core big tick, 341 00:19:20,840 --> 00:19:23,480 Speaker 1: and then better control of your mind like big tick. 342 00:19:24,520 --> 00:19:30,080 Speaker 3: I love this phrase, big tick. Clearly you're not from here. 343 00:19:30,680 --> 00:19:33,400 Speaker 4: No, No, it's a big emoji right with the big 344 00:19:33,440 --> 00:19:34,440 Speaker 4: green box in the tick. 345 00:19:34,720 --> 00:19:35,520 Speaker 3: It's a check mark. 346 00:19:36,000 --> 00:19:36,680 Speaker 4: Oh there you go. 347 00:19:39,320 --> 00:19:42,240 Speaker 2: Okay, okay, So this has really helped for foundational So 348 00:19:42,320 --> 00:19:45,960 Speaker 2: now when we talk about really getting to this place 349 00:19:46,000 --> 00:19:51,160 Speaker 2: where we are optimally breathing, let's say for performance first 350 00:19:51,200 --> 00:19:51,840 Speaker 2: and foremost. 351 00:19:52,040 --> 00:19:53,440 Speaker 3: What do we want to keep in mind? 352 00:19:54,920 --> 00:19:59,159 Speaker 1: So if we're breathing for performance, we've got what we 353 00:19:59,200 --> 00:20:01,479 Speaker 1: can do to try for it, or we can do 354 00:20:01,520 --> 00:20:04,640 Speaker 1: what we're going to do during the activity. So let's 355 00:20:04,640 --> 00:20:07,439 Speaker 1: sort of think about what we're doing during activity. So 356 00:20:08,240 --> 00:20:11,600 Speaker 1: you may be working out, and if the intensity is 357 00:20:11,640 --> 00:20:14,880 Speaker 1: not so high, then you should be able to stay 358 00:20:14,920 --> 00:20:17,320 Speaker 1: with the nose. So basically, breathe in through the nose, 359 00:20:17,800 --> 00:20:21,040 Speaker 1: breathe out through the nose, take a natural pause. The 360 00:20:21,119 --> 00:20:23,399 Speaker 1: tongue position should be resting gently in the roof of 361 00:20:23,440 --> 00:20:26,000 Speaker 1: the mouth, and you should be breathing towards the back 362 00:20:26,040 --> 00:20:29,439 Speaker 1: of the throat, and you should be able to breathe 363 00:20:29,440 --> 00:20:33,120 Speaker 1: in that manner during this low intensity. If you can't, 364 00:20:34,000 --> 00:20:36,520 Speaker 1: your body will self limit that you'll have to slow down. 365 00:20:36,560 --> 00:20:39,080 Speaker 1: So take a run, for example, it's a recovery day 366 00:20:39,080 --> 00:20:41,480 Speaker 1: and you're trying to do a recovery run. If you 367 00:20:41,520 --> 00:20:45,600 Speaker 1: apply that breathing technique, I'll guarantee that you're being aerobic 368 00:20:45,760 --> 00:20:48,240 Speaker 1: and you're doing a recovery run if you follow your breathing, 369 00:20:49,160 --> 00:20:53,400 Speaker 1: So that is like an in session technique for breathing. 370 00:20:54,240 --> 00:20:57,760 Speaker 1: Obviously that starts to change as the intensity ramps up. 371 00:20:58,240 --> 00:21:03,200 Speaker 1: Once you hit a certain intensity, and when cobon duck 372 00:21:03,240 --> 00:21:04,960 Speaker 1: side starts to build up in the blood, you want 373 00:21:04,960 --> 00:21:07,440 Speaker 1: to going to get rid of cob duck side. The 374 00:21:07,520 --> 00:21:09,000 Speaker 1: best way to get rid of it is to breathe 375 00:21:09,040 --> 00:21:11,520 Speaker 1: out through the mouth it's going and that's why people 376 00:21:11,560 --> 00:21:14,480 Speaker 1: go because they're trying to get rid of the co 377 00:21:14,760 --> 00:21:18,240 Speaker 1: two in order to basically feel better because they've like 378 00:21:18,320 --> 00:21:22,879 Speaker 1: hit their ceiling. If that happens where we might be 379 00:21:22,960 --> 00:21:25,840 Speaker 1: going into a sprint or climbing a hill on a bike. 380 00:21:26,720 --> 00:21:30,040 Speaker 1: The key fundamental is that the breath stays deep. Like 381 00:21:30,160 --> 00:21:32,160 Speaker 1: the worst thing we can do is go a shallow, 382 00:21:32,359 --> 00:21:35,480 Speaker 1: panting breath because if you think about gravity and you 383 00:21:35,520 --> 00:21:39,879 Speaker 1: think about your lungs, the blood, the rich oxygenated blood, 384 00:21:39,920 --> 00:21:41,600 Speaker 1: is going to sit at the bottom of your lungs. 385 00:21:42,160 --> 00:21:45,040 Speaker 1: So if you breathe deeply, at least you're circulating that. 386 00:21:46,119 --> 00:21:48,760 Speaker 1: So the effort comes you might go, Okay, I'm going 387 00:21:48,800 --> 00:21:51,000 Speaker 1: to be in through the nose and out through the mouth, 388 00:21:51,200 --> 00:21:52,920 Speaker 1: in through the nose, and out through the mouth, because 389 00:21:52,920 --> 00:21:56,159 Speaker 1: the nose also serves a huge purpose in terms of 390 00:21:56,760 --> 00:22:01,400 Speaker 1: humidifying the air and filtering out back tim pathgens. There's 391 00:22:01,480 --> 00:22:03,720 Speaker 1: mucus in the nose, there's tiny hairs in the nose. 392 00:22:04,320 --> 00:22:06,400 Speaker 1: So as a runner, you'll know on a cold day 393 00:22:06,440 --> 00:22:09,199 Speaker 1: you go out and run, if you start breathing in 394 00:22:09,280 --> 00:22:12,000 Speaker 1: and out through your mouth, you feel the cold abb 395 00:22:12,000 --> 00:22:15,119 Speaker 1: basically hit in the back of your throat. That causes inflammation, 396 00:22:15,240 --> 00:22:17,720 Speaker 1: that's going to cause you a problem. So the nose 397 00:22:17,760 --> 00:22:20,560 Speaker 1: also serves another purpose of like being in natural filter. 398 00:22:21,480 --> 00:22:24,280 Speaker 1: So as much as you can in through the nose, 399 00:22:24,480 --> 00:22:26,919 Speaker 1: out through the mouth, when you start to recover, you 400 00:22:27,000 --> 00:22:31,200 Speaker 1: go back to nose nose, nose, nose, So you kind 401 00:22:31,200 --> 00:22:34,040 Speaker 1: of like think about working through these stages like up 402 00:22:34,080 --> 00:22:37,399 Speaker 1: and down, Like how I need to breathe during a 403 00:22:37,440 --> 00:22:42,879 Speaker 1: certain intensity, So low intensity solely on the nose, always deep. 404 00:22:43,440 --> 00:22:46,399 Speaker 1: Higher intensity maybe in with the nose, out through the mouth, 405 00:22:46,480 --> 00:22:51,080 Speaker 1: but deep is the key. 406 00:22:52,640 --> 00:22:56,000 Speaker 2: Taking a break from today's episode to give some love 407 00:22:56,320 --> 00:23:00,919 Speaker 2: to my sponsor at good Earth. 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For someone that feels like they are just 441 00:24:52,200 --> 00:24:55,480 Speaker 2: incapable of getting that deep breath when they've taxed the 442 00:24:55,520 --> 00:24:59,080 Speaker 2: body in such a way, should they be concerned. 443 00:25:00,000 --> 00:25:03,119 Speaker 1: Because a lot of what we call air hunger, so 444 00:25:03,200 --> 00:25:05,119 Speaker 1: you don't feel that you can get enough air in, 445 00:25:05,640 --> 00:25:10,000 Speaker 1: is to do with combondock side. If you think about 446 00:25:09,760 --> 00:25:13,120 Speaker 1: the ceiling of a house, and all of us have 447 00:25:13,359 --> 00:25:16,080 Speaker 1: a combon dioxide level that has a different height of 448 00:25:16,119 --> 00:25:19,960 Speaker 1: the ceiling. If your ceiling is very low, so you've 449 00:25:19,960 --> 00:25:23,880 Speaker 1: got a very low tolerance or high sensitivity to combduck side. 450 00:25:23,880 --> 00:25:26,560 Speaker 1: As soon as you hit that ceiling, you want to 451 00:25:26,600 --> 00:25:30,240 Speaker 1: take air in so people who have a low sensitivity, 452 00:25:30,520 --> 00:25:33,439 Speaker 1: women enjoin a certain phase of the cycle will have 453 00:25:33,520 --> 00:25:36,199 Speaker 1: this high sensitivity. So you want to breathe. So if 454 00:25:36,240 --> 00:25:39,640 Speaker 1: you think about it, doing this out with the mouth, 455 00:25:41,160 --> 00:25:45,840 Speaker 1: make sure don't hit my ceiling. But it's not delivering 456 00:25:45,880 --> 00:25:48,680 Speaker 1: oxygen as efficiently as it could do because you need 457 00:25:48,720 --> 00:25:52,760 Speaker 1: commondock side. So people who struggle like I can't get 458 00:25:52,840 --> 00:25:56,840 Speaker 1: enough air in. If you think about your nose, there's 459 00:25:56,880 --> 00:25:59,760 Speaker 1: two small holes versus the mouth, which is one big hole. 460 00:26:00,200 --> 00:26:03,359 Speaker 1: M So it's much easier to pull air in through 461 00:26:03,359 --> 00:26:05,520 Speaker 1: one big hole than too small. So you creating their 462 00:26:05,600 --> 00:26:08,320 Speaker 1: hunger just by breathing with your nose. So this is 463 00:26:08,359 --> 00:26:12,040 Speaker 1: where it bleeds into training, like how can I actually 464 00:26:12,920 --> 00:26:15,520 Speaker 1: raise my ceiling? How can I get more used to 465 00:26:15,560 --> 00:26:18,399 Speaker 1: breathing in through the nose so that I don't feel 466 00:26:18,400 --> 00:26:20,440 Speaker 1: like I hit an air hunger and I feel like 467 00:26:20,480 --> 00:26:21,720 Speaker 1: I'm gasping for breath. 468 00:26:23,119 --> 00:26:24,200 Speaker 3: Got it? Got it? 469 00:26:24,280 --> 00:26:27,840 Speaker 2: So you're saying that through this training you would be 470 00:26:27,880 --> 00:26:30,600 Speaker 2: able to quote unquote increase your ceiling. 471 00:26:31,520 --> 00:26:31,879 Speaker 4: Correct. 472 00:26:32,000 --> 00:26:37,080 Speaker 1: Yeah, And that's a big, big objective of anyone who 473 00:26:37,080 --> 00:26:41,880 Speaker 1: works with breath work is understanding where that ceiling is. 474 00:26:41,880 --> 00:26:42,600 Speaker 4: Is it normal? 475 00:26:42,640 --> 00:26:46,280 Speaker 1: Below normal and training it to have a higher threshold 476 00:26:46,320 --> 00:26:49,760 Speaker 1: or higher capacity that it takes you longer basically to 477 00:26:49,840 --> 00:26:51,879 Speaker 1: hit because as soon as you hit the ceiling, you 478 00:26:52,000 --> 00:26:56,119 Speaker 1: go in. So we want to delay that ceiling. And 479 00:26:56,160 --> 00:26:58,600 Speaker 1: it could be the pace at which you run or 480 00:26:58,640 --> 00:27:01,400 Speaker 1: the amount of what's which you put you join cycling. Basically, 481 00:27:01,480 --> 00:27:03,320 Speaker 1: we're trying to delay that ceiling. 482 00:27:04,040 --> 00:27:07,040 Speaker 2: And for anyone whoever goes to a yoga class and 483 00:27:07,080 --> 00:27:09,679 Speaker 2: the teacher asks you to start the class with an 484 00:27:09,720 --> 00:27:12,080 Speaker 2: ome and you're like, how are they sitting there still 485 00:27:12,119 --> 00:27:16,040 Speaker 2: owning and I'm absolutely dead, it is because they have 486 00:27:16,320 --> 00:27:18,800 Speaker 2: done the breath work to get to a place where 487 00:27:18,800 --> 00:27:21,040 Speaker 2: they have trained their ceiling in such a way that 488 00:27:21,160 --> 00:27:23,080 Speaker 2: it doesn't feel as strenuous for them. 489 00:27:23,880 --> 00:27:24,240 Speaker 4: Correct. 490 00:27:24,320 --> 00:27:27,000 Speaker 1: Yeah, and it's just a stressor, Like we spoke about 491 00:27:27,040 --> 00:27:30,639 Speaker 1: a stressor at the start. As soon as you start 492 00:27:30,680 --> 00:27:33,720 Speaker 1: to build up CO two because the intensity increases or 493 00:27:33,760 --> 00:27:36,879 Speaker 1: you're breathing in a certain way. As soon as you 494 00:27:36,960 --> 00:27:39,280 Speaker 1: hit that ceiling, you need to change your breathing pattern. 495 00:27:39,280 --> 00:27:41,639 Speaker 1: And people who train breath work, they've just got a 496 00:27:41,720 --> 00:27:44,040 Speaker 1: very high ceiling and they stay in control. 497 00:27:45,040 --> 00:27:46,159 Speaker 3: Stay in control. 498 00:27:46,240 --> 00:27:49,040 Speaker 2: Okay, So we've talked a little bit about best practices 499 00:27:49,160 --> 00:27:52,280 Speaker 2: for performance. I do want to switch gears and talk 500 00:27:52,320 --> 00:27:57,159 Speaker 2: a little bit about best practices for managing anxiety. Something 501 00:27:57,200 --> 00:28:00,720 Speaker 2: that when many people hear the word breath works, talk 502 00:28:00,760 --> 00:28:03,720 Speaker 2: about breathing, this is kind of where their mind first goes. 503 00:28:03,760 --> 00:28:07,480 Speaker 2: So for someone that is navigating anxiety, whether it is 504 00:28:07,520 --> 00:28:10,479 Speaker 2: sporadic throughout their day, or maybe they consider themselves a 505 00:28:10,520 --> 00:28:13,639 Speaker 2: generally anxious person, where do we even begin when it 506 00:28:13,680 --> 00:28:15,280 Speaker 2: comes to breath work? 507 00:28:16,040 --> 00:28:21,080 Speaker 1: So restoring a functional breathing pattern would be key. So 508 00:28:21,200 --> 00:28:24,359 Speaker 1: I would say to anyone, Okay, let's think about how 509 00:28:24,400 --> 00:28:27,880 Speaker 1: you breathe, and it's in through the nose, out through 510 00:28:27,880 --> 00:28:30,920 Speaker 1: the nose with a natural pause. Tongue is in the 511 00:28:31,000 --> 00:28:33,280 Speaker 1: roof of the mouth, and you breathe towards the back 512 00:28:33,320 --> 00:28:35,160 Speaker 1: of your throat and down towards your back. 513 00:28:35,880 --> 00:28:37,320 Speaker 4: Do that as much as you can. 514 00:28:37,440 --> 00:28:40,040 Speaker 1: Anytime you think about your breathing, just do that and 515 00:28:40,080 --> 00:28:42,800 Speaker 1: it might be one breath, three breaths, seven breaths, it 516 00:28:42,840 --> 00:28:46,880 Speaker 1: doesn't matter. Start to re educate your breathing pattern. So 517 00:28:46,960 --> 00:28:49,920 Speaker 1: that would be the first thing I would suggest. Then 518 00:28:49,960 --> 00:28:53,160 Speaker 1: we can start to play around with more formal exercises 519 00:28:53,280 --> 00:28:55,880 Speaker 1: in order to train so we'll give you on there 520 00:28:56,000 --> 00:28:58,640 Speaker 1: and then in order to have a tool in the 521 00:28:58,680 --> 00:29:02,200 Speaker 1: toolbox if things go sideway. So let's start and think 522 00:29:02,200 --> 00:29:07,640 Speaker 1: about training and increasing the roof and making us more parasympathetic. 523 00:29:08,400 --> 00:29:12,120 Speaker 1: So the research suggests that if we slow down our 524 00:29:12,160 --> 00:29:15,240 Speaker 1: breathing rate to around six breaths per minute, we're going 525 00:29:15,320 --> 00:29:18,200 Speaker 1: to trigger a more parasympathetic response. So we have a 526 00:29:18,320 --> 00:29:23,560 Speaker 1: nervous system that's working sympathetic stress, parasympathetic rest and digest. 527 00:29:24,520 --> 00:29:27,080 Speaker 1: We want to try and trigger ourselves into that more 528 00:29:27,160 --> 00:29:30,320 Speaker 1: parasympathetic branch, so we need to slow down our breathing rate. 529 00:29:31,440 --> 00:29:34,480 Speaker 1: A really easy way to do that is to condition 530 00:29:35,400 --> 00:29:38,280 Speaker 1: how long we inhale for and how long we exhale for. 531 00:29:38,480 --> 00:29:40,480 Speaker 4: So very simply, we'll do a couple of breasts together. 532 00:29:40,840 --> 00:29:43,880 Speaker 1: I'm going to have you breathe in for four three 533 00:29:44,440 --> 00:29:50,280 Speaker 1: two one out through the nose four three two one, 534 00:29:51,120 --> 00:29:58,600 Speaker 1: take a pause, go in four three two one out 535 00:29:58,920 --> 00:30:04,520 Speaker 1: for three two one natural pause, and you'll do that 536 00:30:04,600 --> 00:30:07,479 Speaker 1: for maybe six breaths, and we've taken you from a 537 00:30:07,520 --> 00:30:10,600 Speaker 1: normal breathing rate can be between twelve and eighteen. I 538 00:30:10,800 --> 00:30:13,040 Speaker 1: usually see it on the higher end. If you're anxious 539 00:30:13,040 --> 00:30:15,320 Speaker 1: and stressed, it's going to probably be more like twenty 540 00:30:15,360 --> 00:30:20,600 Speaker 1: breaths per minute. But that formal practice of taking your 541 00:30:20,640 --> 00:30:23,840 Speaker 1: breathing rate down to six breath per minute is going 542 00:30:23,920 --> 00:30:27,400 Speaker 1: to definitely help build some resiliency. And we're talking three 543 00:30:27,440 --> 00:30:29,880 Speaker 1: to five minutes per day, like that's all you need today. 544 00:30:30,360 --> 00:30:33,480 Speaker 1: So that is a huge, huge tool in the toolbox 545 00:30:33,520 --> 00:30:37,040 Speaker 1: to build resiliency. Calm the mind, great to do before bad, 546 00:30:38,080 --> 00:30:39,800 Speaker 1: and down regulate your body. 547 00:30:39,960 --> 00:30:42,320 Speaker 4: So that would be one. 548 00:30:42,160 --> 00:30:44,640 Speaker 2: And this is very reminiscent of a lot of like 549 00:30:44,720 --> 00:30:48,440 Speaker 2: the traditional breath work that I have been doing, which is, 550 00:30:48,600 --> 00:30:51,400 Speaker 2: let's say, for example, a box style breath, right. The 551 00:30:51,440 --> 00:30:55,000 Speaker 2: only difference would be the holding. Can we talk a 552 00:30:55,000 --> 00:30:57,760 Speaker 2: little bit about the purpose of holding the breath in 553 00:30:57,840 --> 00:30:59,640 Speaker 2: between the inhales and the exhales. 554 00:31:00,160 --> 00:31:05,200 Speaker 1: Yeah, absolutely, So we spoke about inhale exhale natural pause, 555 00:31:06,040 --> 00:31:09,360 Speaker 1: and a normal breathing pattern has a natural pause, and 556 00:31:09,400 --> 00:31:12,600 Speaker 1: many people don't have that. It's just in out, in out, 557 00:31:12,680 --> 00:31:15,080 Speaker 1: in out. So when we start to add a pause 558 00:31:15,400 --> 00:31:18,440 Speaker 1: or a hold, it can start to reset the brain 559 00:31:18,520 --> 00:31:20,840 Speaker 1: and train us to have that natural rhythm of in 560 00:31:21,440 --> 00:31:25,800 Speaker 1: out pause. What happens in terms of the physiology is 561 00:31:25,920 --> 00:31:29,880 Speaker 1: when we hold the breath, especially on an exhale, CO 562 00:31:30,200 --> 00:31:33,000 Speaker 1: two will start to build up, so we're training the 563 00:31:33,000 --> 00:31:37,880 Speaker 1: ceiling a little bit. Also, when we hold, nitric oxide 564 00:31:38,320 --> 00:31:43,520 Speaker 1: pulls in our nasal cavity parinasal nitrocoxide, which is a vasodilator. 565 00:31:43,680 --> 00:31:47,200 Speaker 1: So if you're into performance, so you're into fitnesse, you 566 00:31:47,280 --> 00:31:50,080 Speaker 1: might think like, oh, like I know, I forgetting the sauna, 567 00:31:50,240 --> 00:31:53,240 Speaker 1: it dilates my blood vessels, or if I do beetroot juice, 568 00:31:53,240 --> 00:31:54,640 Speaker 1: it dilates my blood vessels. 569 00:31:55,480 --> 00:31:57,280 Speaker 4: Breathing nasally dilates. 570 00:31:57,320 --> 00:31:59,680 Speaker 1: But holding the breath on the exhale because you build 571 00:31:59,760 --> 00:32:02,400 Speaker 1: up the hytocoxide and then you breathe it back in again. 572 00:32:03,080 --> 00:32:07,120 Speaker 1: So hold in terms of like a box breathing like 573 00:32:07,200 --> 00:32:10,200 Speaker 1: four seconds or anything less. It is kind of trying 574 00:32:10,200 --> 00:32:14,200 Speaker 1: to retrain strong breath holds. So some people will do 575 00:32:14,360 --> 00:32:17,200 Speaker 1: very very strong breatholds or severe breath holds, and we're 576 00:32:17,200 --> 00:32:20,720 Speaker 1: talking more like thirty seconds or more. This is more 577 00:32:20,760 --> 00:32:25,120 Speaker 1: of a performance outcome for somebody. So I breathe in, 578 00:32:25,200 --> 00:32:27,040 Speaker 1: breathe out through the nose, and I hold my breath. 579 00:32:27,640 --> 00:32:30,160 Speaker 1: I'm going to hold it for at least thirty seconds. 580 00:32:30,600 --> 00:32:34,880 Speaker 1: And I'll always say, start seated. What happens when you 581 00:32:34,920 --> 00:32:38,160 Speaker 1: hold your breath for a long time, CEO two increases 582 00:32:39,280 --> 00:32:41,560 Speaker 1: and then a nerve, a frenic nerve, will start to 583 00:32:41,600 --> 00:32:45,280 Speaker 1: signal and say to your diaphragm, you need to start 584 00:32:45,360 --> 00:32:48,360 Speaker 1: breathing here, like I need you to start doing your job. 585 00:32:48,920 --> 00:32:50,880 Speaker 1: So we start to get this like twitching a little 586 00:32:50,880 --> 00:32:53,080 Speaker 1: bit of the diaphragm. Maybe are twitching up in the 587 00:32:53,160 --> 00:32:57,720 Speaker 1: neck because the diaphragm is starting to almost like isometrically strengthened. 588 00:32:57,720 --> 00:32:59,920 Speaker 1: So we're strengthening a diaphragm by doing a breath hold. 589 00:33:01,280 --> 00:33:06,520 Speaker 1: A big, big outcome of strong breatholds is the spleen 590 00:33:06,560 --> 00:33:08,760 Speaker 1: will contract. And you can think about your spleen as 591 00:33:08,800 --> 00:33:11,480 Speaker 1: your blood bank. It's where all the red blood cells 592 00:33:11,600 --> 00:33:14,840 Speaker 1: are sort of kept, so to speak, and if it contracts, 593 00:33:15,920 --> 00:33:18,000 Speaker 1: all these red blood cells are released into your system. 594 00:33:18,040 --> 00:33:20,840 Speaker 1: So it's an amazing performance benefit for anyone to have 595 00:33:20,880 --> 00:33:24,080 Speaker 1: more red blood cells. That's an acute effect of holding 596 00:33:24,080 --> 00:33:26,600 Speaker 1: your breath for sort of thirty seconds or beyond. 597 00:33:27,040 --> 00:33:29,840 Speaker 2: There are so many strategic things that individuals will do. 598 00:33:30,600 --> 00:33:33,080 Speaker 2: You know, for instance, you provided the example of drinking 599 00:33:33,120 --> 00:33:37,000 Speaker 2: beet juice to help better their performance when you actually 600 00:33:37,080 --> 00:33:40,360 Speaker 2: have tools within you to do it on your own exactly. 601 00:33:40,760 --> 00:33:45,400 Speaker 1: And I really truly believe that if you master these 602 00:33:46,000 --> 00:33:49,720 Speaker 1: processes with your body or your mind, it's much more 603 00:33:49,720 --> 00:33:53,400 Speaker 1: effective than relying on a supplement for example. 604 00:33:54,320 --> 00:33:54,880 Speaker 3: Definitely. 605 00:33:55,040 --> 00:33:57,640 Speaker 2: And you did talk a little bit in your different 606 00:33:57,680 --> 00:34:02,640 Speaker 2: explanations of the different breathing patterns about nasal versus mouth breathing. 607 00:34:02,760 --> 00:34:06,000 Speaker 2: I know a hot topic is mouth taping when it 608 00:34:06,000 --> 00:34:08,440 Speaker 2: comes to breathing for optimal sleep. Can you talk a 609 00:34:08,440 --> 00:34:11,279 Speaker 2: little bit about why that is something that is so 610 00:34:11,440 --> 00:34:14,560 Speaker 2: buzzy right now and if it's actually worth our time. 611 00:34:15,120 --> 00:34:15,359 Speaker 4: Yeah. 612 00:34:15,680 --> 00:34:18,920 Speaker 1: So when we look at mouth taping for sleep, all 613 00:34:18,960 --> 00:34:21,239 Speaker 1: we're trying to do is guarantee that we use our 614 00:34:21,280 --> 00:34:24,279 Speaker 1: nose to breathe. That's basically what we're trying to do here. 615 00:34:25,320 --> 00:34:28,520 Speaker 1: There's definitely research out there to suggest that when we 616 00:34:28,600 --> 00:34:31,759 Speaker 1: hit a certain age forty or above, we have a 617 00:34:31,920 --> 00:34:35,400 Speaker 1: much better chance of using our mouth to breathe for sleep. 618 00:34:35,600 --> 00:34:38,040 Speaker 1: Like it's just something that happens as we age. I 619 00:34:38,080 --> 00:34:40,600 Speaker 1: think it's seven times more likely that we'll spend fifty 620 00:34:40,640 --> 00:34:43,080 Speaker 1: percent of the night using our mouth to breathe. 621 00:34:43,200 --> 00:34:43,560 Speaker 3: Wow. 622 00:34:43,800 --> 00:34:45,480 Speaker 1: We don't want to use our mouth to breathe. It 623 00:34:45,520 --> 00:34:50,080 Speaker 1: triggers a sympathetic response. You're breathing in bacteria, in our allergens, 624 00:34:50,200 --> 00:34:53,000 Speaker 1: You're going to breathe shallow, You're going to breathe in 625 00:34:53,040 --> 00:34:56,880 Speaker 1: a manner that is faster, and basically you're not getting oxygen. 626 00:34:56,920 --> 00:35:00,960 Speaker 1: So we don't want to use our mouth Taping guarantees 627 00:35:00,960 --> 00:35:02,880 Speaker 1: that we use our nose. We know if we ask 628 00:35:02,920 --> 00:35:04,640 Speaker 1: someone to breathe of the nose, they're going to breathe 629 00:35:04,640 --> 00:35:07,240 Speaker 1: slower and deeper, and we know the outcomes. 630 00:35:07,960 --> 00:35:08,920 Speaker 4: I mouth tape. 631 00:35:09,160 --> 00:35:12,120 Speaker 1: It's something I do every night when I coach or 632 00:35:12,200 --> 00:35:14,480 Speaker 1: work with people around breath work, I do get them 633 00:35:14,520 --> 00:35:17,040 Speaker 1: to mouth tape. But I'm never like day one, right, 634 00:35:17,120 --> 00:35:20,640 Speaker 1: let's chuck the mouth tape on, because it's freaky for 635 00:35:20,719 --> 00:35:25,319 Speaker 1: people like it can be overwhelming. Some people might have 636 00:35:25,320 --> 00:35:27,359 Speaker 1: a stigma around doing that, so you have to sort 637 00:35:27,360 --> 00:35:31,759 Speaker 1: of onboard somebody if you're wanting to try it. I 638 00:35:31,800 --> 00:35:34,320 Speaker 1: would suggest that formal practice that we spoke about in 639 00:35:34,360 --> 00:35:37,080 Speaker 1: the evening of four seconds in four seconds out pause, 640 00:35:37,800 --> 00:35:39,880 Speaker 1: you put some mouth tape on and you do the 641 00:35:39,960 --> 00:35:43,840 Speaker 1: formal practice if you're comfortable with it, If you breathe 642 00:35:43,880 --> 00:35:47,720 Speaker 1: okay with it, then I'll suggest, yeah, try it for sleep. 643 00:35:48,080 --> 00:35:51,400 Speaker 1: But it's yeah, we're seeing lots of companies, we're seeing 644 00:35:51,480 --> 00:35:55,439 Speaker 1: lots of things on social around mouth taping for sleep. Yes, 645 00:35:55,480 --> 00:36:00,919 Speaker 1: it's super important. But fundamentally, how breathe in the day 646 00:36:01,160 --> 00:36:03,640 Speaker 1: is going to influence how you breathe at night. So 647 00:36:03,800 --> 00:36:07,320 Speaker 1: getting back to like consciously thinking I've got to fix 648 00:36:07,360 --> 00:36:10,600 Speaker 1: my breathing consciously is what's really going to support how 649 00:36:10,600 --> 00:36:11,359 Speaker 1: you breathe at night. 650 00:36:11,920 --> 00:36:15,160 Speaker 2: Are there any risks or things that someone should be 651 00:36:15,239 --> 00:36:17,720 Speaker 2: concerned about if they've never mouth taped before. 652 00:36:18,440 --> 00:36:21,560 Speaker 1: Yeah, never mouth taped children. That would be a huge no. No, 653 00:36:21,880 --> 00:36:24,319 Speaker 1: don't mouth tape if you're under the influence of any 654 00:36:24,360 --> 00:36:30,640 Speaker 1: sort of alcohol or drugs. And really it would be 655 00:36:30,680 --> 00:36:35,320 Speaker 1: a case of if you're healthy, if you have a 656 00:36:35,360 --> 00:36:37,600 Speaker 1: certain degree of control of your breath work. There's a 657 00:36:37,640 --> 00:36:40,399 Speaker 1: test we do call a breathhole test or a bolt 658 00:36:40,520 --> 00:36:43,520 Speaker 1: test where for me, I like to see people with 659 00:36:44,160 --> 00:36:46,960 Speaker 1: a higher score like around twenty twenty five seconds before 660 00:36:46,960 --> 00:36:49,920 Speaker 1: I get them to tape. So there are sort of 661 00:36:49,920 --> 00:36:53,719 Speaker 1: prerequisites to saying yes, go mouth tape, and it's not 662 00:36:53,920 --> 00:36:59,359 Speaker 1: something to jump into lightly. For sure, because obviously you're 663 00:37:00,000 --> 00:37:03,080 Speaker 1: talking about breathing, and we spoke at the top of 664 00:37:03,080 --> 00:37:07,040 Speaker 1: the conversation fundamentally you're going to have to breathe to 665 00:37:07,120 --> 00:37:10,520 Speaker 1: be alive. So let's take some steps in place that's 666 00:37:10,719 --> 00:37:15,440 Speaker 1: safe and also considers that individual where they're at in 667 00:37:15,520 --> 00:37:16,320 Speaker 1: terms of their breathing. 668 00:37:17,840 --> 00:37:19,320 Speaker 2: The last thing I really want to make sure that 669 00:37:19,400 --> 00:37:21,359 Speaker 2: we touch on here is we did talk about what 670 00:37:21,440 --> 00:37:23,720 Speaker 2: to do if you feel like you're in a stressful situation. 671 00:37:23,920 --> 00:37:26,759 Speaker 2: I know that two factors that can really impact that 672 00:37:27,200 --> 00:37:30,920 Speaker 2: are both maybe altitude and then also again that temperature. 673 00:37:31,040 --> 00:37:33,760 Speaker 2: So is there anything specific that we should be mindful 674 00:37:33,760 --> 00:37:36,200 Speaker 2: when it comes to the breath I guess we can 675 00:37:36,239 --> 00:37:39,000 Speaker 2: start at altitude and then talk about heat exposure. 676 00:37:39,920 --> 00:37:45,239 Speaker 1: Yeah, so if you think about altitude or heat exposure 677 00:37:44,960 --> 00:37:48,520 Speaker 1: the doing things to your physiology that's changing. So, for example, 678 00:37:48,600 --> 00:37:52,120 Speaker 1: you go into a sauna or heat exposure, it's a 679 00:37:52,239 --> 00:37:56,880 Speaker 1: stressor and it's going to make you breathe faster, more shallow, 680 00:37:57,120 --> 00:38:00,520 Speaker 1: and it actually increases nitric oxide. So it's almost doing 681 00:38:01,200 --> 00:38:03,960 Speaker 1: what we would probably do with some type of breath work. 682 00:38:04,640 --> 00:38:07,600 Speaker 1: So in order to control our breath a little bit, 683 00:38:08,200 --> 00:38:11,799 Speaker 1: we can think about elongation of an exhale. And this 684 00:38:12,120 --> 00:38:16,400 Speaker 1: is in any stressful situation really, whether it's altitude, whether 685 00:38:16,480 --> 00:38:19,120 Speaker 1: it's in a sauna, or whether it's just a stressful 686 00:38:19,239 --> 00:38:22,680 Speaker 1: event of a business meeting or a loved one like 687 00:38:22,719 --> 00:38:25,840 Speaker 1: you can apply this. So what would go for is 688 00:38:25,920 --> 00:38:29,439 Speaker 1: just in through the nose and then a slow exhale. 689 00:38:30,080 --> 00:38:33,319 Speaker 1: Most people are more comfortable with the slow exhale to 690 00:38:33,320 --> 00:38:38,040 Speaker 1: be out through the mouth, So just be in, slow exhale. 691 00:38:38,840 --> 00:38:41,520 Speaker 1: I try and get people to go in through the nose, 692 00:38:41,640 --> 00:38:44,239 Speaker 1: out through the nose once they're ready, So it's like 693 00:38:44,400 --> 00:38:47,080 Speaker 1: in through the nose, slow exhale, out through the mouth. 694 00:38:47,719 --> 00:38:49,879 Speaker 1: You maybe do that two or three times or when 695 00:38:49,920 --> 00:38:52,160 Speaker 1: you are ready, and then you get back to the nose. 696 00:38:52,320 --> 00:38:55,920 Speaker 1: And we see in the research you take a long exhale, 697 00:38:56,160 --> 00:38:59,120 Speaker 1: it's going to help with a parasympathetic sympathetic balance. So 698 00:38:59,160 --> 00:39:01,600 Speaker 1: it's going to make us more or relax and just 699 00:39:01,680 --> 00:39:06,000 Speaker 1: gain that control when it's more of like altitude. For example, 700 00:39:06,680 --> 00:39:11,000 Speaker 1: we know that our oxygen decreases in our blood like 701 00:39:11,040 --> 00:39:14,840 Speaker 1: we see it like a decrease in spo too, so 702 00:39:15,440 --> 00:39:17,440 Speaker 1: when we do a breath hold on the exhal we 703 00:39:17,480 --> 00:39:20,719 Speaker 1: also see a decrease in spots, so breath holding is 704 00:39:20,760 --> 00:39:22,920 Speaker 1: not a great idea to do when we're at altitude. 705 00:39:24,280 --> 00:39:27,560 Speaker 1: The certain techniques, so you see certain people and they'll 706 00:39:27,560 --> 00:39:32,799 Speaker 1: be doing certain breathing activities, running up mountains. 707 00:39:32,440 --> 00:39:34,239 Speaker 4: In the shorts, et cetera, et cetera. 708 00:39:34,400 --> 00:39:38,120 Speaker 1: The research I've read in terms of helping increase the 709 00:39:38,160 --> 00:39:40,799 Speaker 1: amount of oxygen in the blood. So we're having a drop, 710 00:39:40,840 --> 00:39:44,120 Speaker 1: we're going up is to go nasal and go slow. 711 00:39:44,320 --> 00:39:47,799 Speaker 1: It's not to hyperventilate. It's literally to think like I'm 712 00:39:47,800 --> 00:39:53,000 Speaker 1: heading up the hill, I'm in altitude. My breath's getting short, 713 00:39:53,560 --> 00:39:55,800 Speaker 1: my breast's getting faster, is going with the mouth. I 714 00:39:55,840 --> 00:40:02,279 Speaker 1: would say stop, gain control in, in, out, and get 715 00:40:02,320 --> 00:40:04,040 Speaker 1: back to the nose and just try and slow it 716 00:40:04,080 --> 00:40:06,920 Speaker 1: down as much as you can, because slowing it down 717 00:40:07,920 --> 00:40:10,800 Speaker 1: increasing CO two, we know, is going to help deliver 718 00:40:10,880 --> 00:40:15,200 Speaker 1: more oxygen. So that would be my technique for altitude. 719 00:40:15,560 --> 00:40:18,600 Speaker 2: You're also talking about the benefits here of training or 720 00:40:18,680 --> 00:40:21,440 Speaker 2: just living an altitude right, you're gaining some of the 721 00:40:21,800 --> 00:40:24,719 Speaker 2: perks that we've been talking about with doing breath work 722 00:40:24,800 --> 00:40:28,040 Speaker 2: simply by where you are in the scheme of things, 723 00:40:28,080 --> 00:40:30,560 Speaker 2: whether you're in the mountains or wherever you may be. 724 00:40:31,320 --> 00:40:35,279 Speaker 1: Yeah, severe breath holds are basically a simulation of altitude 725 00:40:36,120 --> 00:40:36,520 Speaker 1: breathe out. 726 00:40:36,560 --> 00:40:37,360 Speaker 4: Hold your breath. 727 00:40:37,520 --> 00:40:39,759 Speaker 1: If you've got the pulse oximita on your finger that 728 00:40:39,920 --> 00:40:43,680 Speaker 1: calculates your heart rate and the oxygen in your arterial blood, 729 00:40:44,080 --> 00:40:46,760 Speaker 1: you'll see that number go down. So it's no different 730 00:40:46,800 --> 00:40:49,839 Speaker 1: to going upper mountain and you can become severely what 731 00:40:49,880 --> 00:40:53,480 Speaker 1: we would call hypoxic by holding your breath. So you 732 00:40:53,480 --> 00:40:56,480 Speaker 1: can train for the event one hundred percent, but then 733 00:40:56,520 --> 00:40:58,359 Speaker 1: think about how you breathe during the event if you're 734 00:40:58,400 --> 00:41:00,400 Speaker 1: going to be at altitude. 735 00:41:00,160 --> 00:41:01,600 Speaker 3: Smart, smart, awesome. 736 00:41:01,680 --> 00:41:04,239 Speaker 2: There's so many amazing takeaways here, so much to be 737 00:41:04,280 --> 00:41:07,279 Speaker 2: mindful of when it comes to how we breathe and 738 00:41:07,320 --> 00:41:10,960 Speaker 2: breathing for optimization in different areas of our life. 739 00:41:11,160 --> 00:41:13,319 Speaker 3: Mike, what's exciting you right now? What are you working on? 740 00:41:14,400 --> 00:41:19,480 Speaker 1: So what's excited me right now? In a company that's 741 00:41:19,560 --> 00:41:23,240 Speaker 1: due to launch in about four weeks, it's a health, 742 00:41:23,400 --> 00:41:27,760 Speaker 1: wellness and fitness company that is in the tech world. 743 00:41:29,640 --> 00:41:32,200 Speaker 1: It basically lives to all the things that we spoke 744 00:41:32,239 --> 00:41:37,240 Speaker 1: about in terms of this holistic response. So using DNA 745 00:41:37,719 --> 00:41:42,280 Speaker 1: to build the roadmap of how you respond to stress, 746 00:41:42,719 --> 00:41:45,920 Speaker 1: how you respond to exercise, how you respond to nutrition 747 00:41:47,239 --> 00:41:50,680 Speaker 1: builds this roadmap, and then from there we can use biometrics, 748 00:41:50,920 --> 00:41:54,160 Speaker 1: so your own personal data to guide that journey. Think 749 00:41:54,160 --> 00:41:58,440 Speaker 1: about that as the GPS. So we're making recommendations for 750 00:41:58,840 --> 00:42:03,200 Speaker 1: strength work and for cardio work, for breath work, for meditation, 751 00:42:03,520 --> 00:42:08,080 Speaker 1: for yoga, all based on your data. So I'm working 752 00:42:08,120 --> 00:42:09,960 Speaker 1: with this company at the moment, I can't say too 753 00:42:10,040 --> 00:42:13,479 Speaker 1: much about the name. We're due to release very very soon. 754 00:42:13,520 --> 00:42:16,759 Speaker 1: We're actually signing up beta testers at the moment. So 755 00:42:17,080 --> 00:42:19,520 Speaker 1: this is something where someone's like, Yeah, this sounds really 756 00:42:19,560 --> 00:42:23,239 Speaker 1: really neat that we can use data and technology to 757 00:42:23,320 --> 00:42:26,439 Speaker 1: help drive a customized health, wellness and fitness program that's 758 00:42:26,480 --> 00:42:29,759 Speaker 1: a daily recommendation. And then I would say, please reach 759 00:42:29,800 --> 00:42:33,360 Speaker 1: out if it's peaked anyone's interest, because we're looking for 760 00:42:33,440 --> 00:42:36,400 Speaker 1: people who want to be early adopters and early testers 761 00:42:36,440 --> 00:42:37,000 Speaker 1: for us. 762 00:42:37,360 --> 00:42:39,520 Speaker 2: It sounds like something that I'm sure many of the 763 00:42:39,520 --> 00:42:43,040 Speaker 2: people listening to this right now, you've peaked their curiosity, 764 00:42:43,520 --> 00:42:46,360 Speaker 2: to say the least. Now for someone that wants to 765 00:42:46,400 --> 00:42:48,400 Speaker 2: reach out, if they don't know you yet and they 766 00:42:48,440 --> 00:42:50,160 Speaker 2: don't follow along with you yet, how do they keep 767 00:42:50,239 --> 00:42:50,560 Speaker 2: up with you. 768 00:42:50,719 --> 00:42:53,320 Speaker 3: How do they follow with you and give us the details? 769 00:42:53,920 --> 00:42:57,160 Speaker 1: Okay, so Instagram would probably be the best place to 770 00:42:57,239 --> 00:43:00,719 Speaker 1: find me. It's at flow to plus so that's f 771 00:43:01,080 --> 00:43:05,360 Speaker 1: L two p l U s So that's my Instagram, 772 00:43:05,520 --> 00:43:08,799 Speaker 1: dm me or reach out there. I do have a 773 00:43:08,840 --> 00:43:13,600 Speaker 1: website as well, which is www dot flowtoplus dot com 774 00:43:14,000 --> 00:43:17,040 Speaker 1: and you can find like emails and contact details on 775 00:43:17,080 --> 00:43:21,600 Speaker 1: there as well. So yeah, I'm interested in people's breathwork journey. 776 00:43:21,640 --> 00:43:25,000 Speaker 1: If they want to improve their breathing, or they have 777 00:43:25,120 --> 00:43:28,400 Speaker 1: stories or they have research, I'm always open to speak. 778 00:43:28,440 --> 00:43:30,680 Speaker 1: And as I said, if people are interested in the 779 00:43:31,280 --> 00:43:34,000 Speaker 1: future of health, wellness and fitness and want to sort 780 00:43:34,000 --> 00:43:36,160 Speaker 1: of jump on and being early adopted and please reach 781 00:43:36,200 --> 00:43:36,759 Speaker 1: out as well. 782 00:43:37,200 --> 00:43:38,360 Speaker 3: I love this. I love this. 783 00:43:38,520 --> 00:43:40,799 Speaker 2: I always love having the opportunity to chat with you. 784 00:43:41,120 --> 00:43:44,200 Speaker 2: Thanks again, Mike. I'm over on Instagram at Emily a 785 00:43:44,280 --> 00:43:48,360 Speaker 2: Body and also of course at Hurdle Podcast Another Hurdle Conquered. 786 00:43:48,719 --> 00:43:49,759 Speaker 3: Catch you guys next time.