5 Ways to Improve Your Breathing for Better Health With the #1 Breath Expert in the World
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Hey, it's red male and welcome to the new robots by. I'm Normally really excited about what you and I talk about here on the podcast, but today I am so jacked up because I just read this book called the breathing cure. IT is by the dude name, Patrick macon.

And I am still recovering from what I learned, because I basically discovered that for fifty four years I have been breathing wrong. I am what scientists referred to as a mouth breather. And i'm not supposed to be, and neither are you.

By the way, you and I are supposed to be nose breathers. why? Well, because breathing and out of your nose IT improves your health, your focus, your sleep IT improves your mood IT reduces your anxiety.

I'm so blown away by this research that I fast track this author and the world's leading expert on breath to come teach you and me everything we need to know. And this is not going to be a lecture. I will slow him down, and i'm going to ask him to walk us through breathing exercises so we can learn as we're listening.

But before we welcome him to the show, I want you to just stop and consider how important breathing is. You can live without food for weeks. You can live without water for days, but your breath, you can go without IT for more than just a few minutes.

Your breath is the through line of your whole life from the very first breath that you took when you were born, to the very last breath that you'll take on the day that you die. And my mission today is to make every single breath that you and I take from this moment forward truly count, because the science is undeniable. The quality of your breathing determines the quality of your life.

And i'm just thrilled that today you and I are gonna coached by the world's leading expert and functional breathing for Better health. So get ready for more focus, less pain, Better sleep, honestly, a Better you IT is an honor to introduce you to Patrick mckeon, who is a fellow of the royal society of biology in the U. K.

His research is widely regarded. He's an international best selling author of ten books on the science of breathing. He's the founder and CEO of the oxygen advantage. His techniques are used by olympic athletes, top business executives and my personal favorite, the lead singer of cold play. In his work with our elite ite military, Patrick teaches snipers how to change mental states and keep a study hand, which means he can sure, is that teach you and me how to use our breath to stay steady and perform our best in our data day life by simply leveraging your breath. Please help me welcome patric mu to the malabanan .

broadcast is a very much well to be here.

Well, I want to start with what might seem like a really stupid question. Can you explain the purpose of breathing to all of us?

Yes, as human beings, what do we survive on? You know, we, we eat food. We twink quarter and we reave.

And when oxygen meets with the food that we eat, a generate energy. So the human organism is fuelled by year that we breed. And in essence, it's as simple as dash.

Well, what we're going to learn today from you, and one of the reasons why I am so excited to talk to you, is that while breathing is really simple, most of us are doing IT incorrectly. And so I would love to start with, how are we supposed to breathe and what are we doing wrong?

Yes, a good question. People often talk about the quality of air that we are breathing. You know, be up the countryside, beat the sea side, don't be breathing polluted there.

But what about the quantity? What about how we breath? Breathing is very delicate, is very suitable to change.

It's very acceptable to the fu that we use, the lifestyle we lead, the trauma distress, that we experience, the excess of talking to secondary lifestyle, you know the office space, jobs, many factors influence breathing. So and for some of us we're more prone to developing poor breathing patterns and other and IT. Very often that becomes a habit.

And we have to think of its such a vital function. We can live without air for just a few minutes, and the importance of our function is determined by how soon the organism parachutes. When we switched off.

Breathing should be so. A little should be lish, and bread should be undetectable. The perfect person breeds as if they do not breathe. Your breathing should be so smooth that the fine here is within the austrians, do not move. And if you luck at the breathing of a health person, the breathing is knows it's light, it's slow and it's low and it's pretty undetectable. And if they do physically exercise that a breathing is pretty light for the given intensity of physics exercise they are doing.

what are we doing wrong?

But the foundation of breathing is breathing in. The next to the know is ml. You know, when i'm working with anybody, I always asked, like, what is your mount when IT comes to breathing?

Um, i'm never really thought about IT. What does my mouth do when I breathe? Well, doesn't IT just suck in air.

If you break through your mount, top part of the body moves. So if you look down your chest, yeah, if you take a breath through the out out OK and as you break through them out, you're notice that your breathing is faster and you're breathing .

is moral protests. Yes, I can't get IT down like I feel like IT stays tight like just under my boobs. You know, it's like great in there.

So and then we have to ask someone, what effect does that have in the physiology? One, milk breathing, faster breathing and up a chest breathing is activating a greater fight flight response.

wow. So breathing in a lot of your mouth IT activates a stressed response. wow.

So how should we be breathing? Our breathing should be in the natural, the nose. And there was an american earners and troops back in one thousand and seventy six, closed doctor mars C O T T L E.

And he said that the human nose is responsible for thirty functions in the human body. Really, I like, yeah, I couldn't find this list. So I wrote my own list of thirty functions. I could go through them now.

if you want, I want to hear about them because I think, okay, I smell, I sniff. I tend to get very prone to sinus infections and bronchi is and that kind of stuff. So IT also gets clogged. Those are basically the three things that my nose does.

Yes, when you break through your nose continuously, option, not taking the bill increase by nearly ten percent when you break through your nose during physical exercise, the gas carbon dioxide is higher in the blood. When carbon dioxide increases in blood, p hate drops, the red blood cells released substance more readily to the tissues and organs. So if you during rest or during physical exercise, breathing and after your nose, you going to increase not only oxon uptake, but also xin delivery to the working muscles and t shes and organs, including the brain.

You said that breathing in and out of your nose increases the amount of oxygen versus breathing out of your mouth. Why does that matter?

I think is very important in our oxyde is really is the fuel for human being. And if, for example, we are not getting enough oxyde delivery to the brain and after an insufficient and blood flow oxon delivery, IT can increase brain so excitability so brain sales become more excited. We're thinking more or more point to anxiety you know we can influence the blood flow to the brain by changing our breathing pats and its not about taking the first big bread .

that's pretty cool. Can you tell us how else breathing through your nose can help you? Other factors .

that you wouldn't consider a visual speciaal awareness. So trouble to evolution. If we for example, we were in a wide open space, we have to be able to see what was ahead of us, but also to scan the environment for predators.

And that's higher with nasal breathing versus milk breathing. Memory and attention is higher with nose breathing verses milk breathing. There's greater recruitment of the die from.

And the die from breathing muscle isn't just for aspiration, but IT provides stabilization for the spine. So fifty percent of people would lower back pain. Have this functionality breathing unless you break through your nose.

You spoke about Brown chitin. We have to think of the gas called metric oxide. And disgust was first discovered on the x hail breath of the human being in one thousand and ninety one. Disgust is antiviral, is santi bacteria, and read distributes blood, the lungs that helps to open up the airways.

So people would respire complaints, but people who are prone to coit, you know, when we think of the hundreds of thousands of people with asm and bronchial and branchiae s and C O P D and different response nesses, why are we leaving them free through their mouth? And nobody seems to be telling them free through your nose? And that was my first, you know, kind of steps into the whole words of breathing.

My own person. L journey was having asked, I was a marketer for years, because if we have inflation tion in the lungs, that same inflation tion will travel, looked to your nose, and when your nose is stuffy, you're two to three times are more likely to have a sleep problem, to snore, to have obstruct, to sleep up near. And of course, this time is affecting your your mental health.

This is affecting your concentration. This is affecting your attention point. Now, you know, I talk about, even for children, current bona is a researcher from the united states, and he did a study in strike for upon, even in the U.

K. Looking at children from age six months to fifty seven months. So was over few years, SHE looked at eleven thousand british kids, children who were snoring or ethnic, having stopping breathing for two breaks or Moore during sleep and Operating.

Those kids have untreated by age five, had the forty percent to increased risk of special education needs by age, age. And we're not just talking about quality of life. We're talking about lifetime impact of chronic my breathing and twenty five to fifty percent of studying childhood population Operate.

So now this is a topic that doesn't even come top of the list. The nurse fact, IT doesn't even clip on the list. And in the last few years, we've started to see a greater awareness of breathing, and probably because it's too simple. But at the same time, breathing is not that same either.

I love absolutely everything that you said, and I want to take a giant tic neon yellow highlighter and make sure as you're listening to us, you understand the single biggest take away the Patrick has just explained, which is, if you wanna have a change in your health, a change in your stress, a change in the pain that you may feel or the sleep that you cannot get, you have a free treasure trove inside your body. If you simply start to change from mouth breathing to nose breathing.

I remember riding a book back in twenty ten called ananzi ety free, and I spoke about newspaper that was published in one thousand nine hundred eighty eight. And the paper said that the brain by regulator breathing regulate tes its own exciting ability. And then I was listened to a podcast by the neuroscientist doctor huberman about two months ago, and he cited the exact same statement and sentence. And it's funny how things come around, but this is the importance of breathing and the importance of knowing how to breathe, right?

If, for example, we are breathing the way you described in during the introduction, and that's kind of the accused panic attack, but say, for example, somebody who's just breathing a little bit faster as a little bit harder of protests, breathing irregular breathing patterns and that present in a minimum of ten percent of the general population, but up to seventy five percent of the anxiety and panic disorder population. So seventy five percent of the population with anxiety and panic disorder have dis functional breathing. It's not just that stress levels change our breathing.

Of course, when we are stressed, our breathing changes, but our everyday breathing is feeding into our stress levels. Who doesn't want to be more resilient? And the other thing about stresses, when we have a lot of mind activity, it's impossible to do mind for us.

We have to be absolutely. We have to think of this ourselves the next time that we are having a really bad day, and there's a lot of thoughts going through our minds. And I don't suffer from anxiety, but of course things happen.

That's why IT is a human beings. I can change my breathing patterns without having to be so aware of my bread to help to bring the body in mind into baLance. And that's the thing about breathing.

So coming back to oxyde delivery and button, for example, if there is insufficient, oxen were more prone to fatigue. We have fifty thousand miles of blood. Vestas, like a human body, and our breathing is influencing how dillaway are, not are they? And people with poor of breathing are more likely to have cold hands and cold fish. It's not just the blood circulation in the hands and the problem destroy the body.

So one of the things that I read on your website in your books was you said breathing is not just for relaxing. IT is an incredible tool when you get intentional about how you breathe every day to fight stress. And that's exactly what I want to talk about, how we can get intentional about our breathing every day, Patrick.

So let's take a quick pause. I want to hear word from our sponsors because they allow us to bring this to everybody around the world, zero cost, and everyone when we return. Patrick is going to start coaching you and me through functional breathing for Better help.

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Welcome back. I melt Robins and i'm here with Patrick macon. He's written ten books. He's one of the world's leading experts and researchers on the science of breathing.

And he is going to teach us right now how to stop being a disfunctional breather and to start breathing in a functional way in and out of your nose so that you can get the maximum health benefit. Okay, Patrick, take IT away. okay.

So the first exercise that i'm going to start off with a small little bread toles. And this is going to introduce to a means of helping to activate a relaxation response. And then from that, i'm gona show you an exercise to dig.

Justin knows if you have a stuffy nose, inevitably it's going to cause my breathing. And then I will do breed lish and then breed low and slow OK. So i'm gonna go from one sequence into another and this can be IT will be no more than five minutes. And we're going to cover a bit of ground. So I think people will have to replay this.

Okay, let's do this. And for those of you driving, just focus on breathing in and out of your nose, low and slow as you're listening to these exercises because I don't want you to take your hands off wheel or your attention off the road. You can always come back to this when you're not driving, or you can watch this on youtube as well when you get back home already.

Patrick, let's go. That first exercises you were talking about was about holding your breath. You call that breathing holds and you said, we're gona do this in order to activate a relaxation response. I'm game.

Let's go. So the first exercise mount that I would like you to do when the mind is racing and you're not feeling in form of focusing on your breathing.

Simply hold your breath in the acceleration, take a Normal breath in through your nose and out through your nose and pinching OS and hold I told for five, four, three, two, one, let go, and just pretty Normal now for about two to three breads or even four breads not to change your breathing, just breathing Normal, and again, take a Normal breath in three and nose and you knows a pinch your nose and hold five, four, three, two, one, let go and now just breathe Normal for three to four birds so you're just breathing Normal the small bread hold will have to stimulate the vegas nerve which secrets and europeans minter called the settle calling which causes the heart way to slow down and the brain and carpet that the body is safe and again, taken on my breath and three, you ose and I three you nose and pino was in hold five, four, three, two, one let go reading three annoys so now you're just breathing Normal for three to four breaks and in a couple of repetitions and then I will show you how to go from this to the congesting your nose and again Normal breath and three and nose and I ve three your nose and pinch your nose and hold five. Four, three, two, one, lego represents your nose. Also was your hold your breath, nitrogen sides pulling inside your nazis their way.

Then when you let go, you're breathing in. You're Carrying this nature gopa into your lungs. Nitro gop is anti bacteria, and via, it's a bank deal latter. So for bank atis, this is your natural way to help open up the lower airways. Last one, and again, Normal breath in three and O I three anos, pinch ono and hold five, four, three, two, one lack of.

Can I ask your question?

yes.

So when you say breathes Normally, you mean not like how we Normally breathe. You mean breathe in and out of your nose, right? Great OK. Well.

that's how we should be.

Well, I just you know most of us are probably mouth breathers, so I just wanted to make sure everybody's getting the coaching that when he's killing us to breathe, Normal, Patrick means, and out of your nose. And one thing I will tell you is, even after the first round of breathing in and out of my nose, then pinching and holding for five, I started to feel almost that sensation of going down in an elevator. If you really start to feel the pressure that you're not even aware that is built up in your body start to lower. So I had an immediate impact on me that exercises .

is very much, and exercise, we do what people who are prone to high stress, racing, mind panic disorder. So the thing about breathing is every time that we get into a discount situation or breathing changes, and when we start playing with the breath, we can often relieve the situations in our history.

So i'll give you a this example, somebody who is coming into me with panic disorder every time the dave had a panic attack in the past, they been breathing fast and harder or not purchased and their feelings suffocation ah. Now even just placing attention on their breathing can make the anxious. And if I start doing any breathing exercises that also the volume of breathing and IT brings on their hunger, we can tip them into a panic.

So we have to be very careful tool about breathing in terms of taiLoring the breathing exercises to suit the individual. Now the next exercises are going to show you how to go from this to d congesting your nose. And I were going to go into the nose blocking exercise. However, not to do this if somebody is prone to panic disorder or anxiety or pregnant or charity of basal issues.

OK。 Now despite dh.

it's actually relatively safe. So would this exercise mail you take a Normal life and three your nose and I try your nose and you pinch your nose, just gently hold your nose and just not your head up and and downs lang your breath and keep pulling your breath. Keep polling, keep polling, keep pulling your breath.

Keep polling and let go there and breathe three and nose. So when you do a bread, hold after an excEllent. So if you hold your breath after a Normal acceleration, that would have to deep congestion nose. Now we need to do with five or six times now, you could simply breathe, and I thise and p up down one leg. Its movement associated with the bread told that have to open up the nose.

I got worried about how much you were counting. I like.

my god. So whenever you you're ready, take a Normal breath and Normal so i'm going to just do that again. So remembered about the social of the breath, just a light breath, Patrick.

There's nothing subbed about me here. We're going to light breath then everybody.

a light bread into your nose and a light bread that through your nose, and just gently hold your arsenals to stop breathing. And now you had open down as you hold your bread and keep relaxing into the bodies of holding your right. Right now it's a very Normal thing to hold your bright kids if they goes swimming theyll do bread holes all the time.

Now you hold your right here is activating a slight stress response, which will have to open up the nose and now let go out and breathe in three, your nose. So the key to help deep congesting the noise is to hold the right for at least thirty seconds or so. But I would say when you start off, also started off gentle and just tune in. And how is your body reacting to bread talk?

I'll tell you what just happened. I literally feel like my nostrils are now the size of a tutt role. They widen up, and all of a sudden IT was super clear because my allergies are starting to kick in. And IT worked that second time in particular. like.

It's a very reproducible technique of used. There were thousands of people and we we had a small pilot study involving twenty six people in a hospital here in lima, c in ireland. And the three months follow up symptoms of rain artist, which are stuffy nose and running nose, exec c, had reduce by seventy percent.

But I taught that pilot study, which was published as an abstract. I thought I would lead the way to generate some curiosity into a bigger study. IT never happened.

That study took place ten years ago. But despite dash, the exercise is works. So for people to try.

we're here now and I felt like IT worked. And this is, again, I have so many elementary questions that i'm almost embarrassed to ask this one.

Please do.

what coaching do you have for people that are so used to mouth breathing that breathing in and out of their nose is just IT just feels weird. How do you make this the new default given the health benefits?

So as two parts, so people have to understand about the importance of newest breathing. And in comparison to the mount, the nose is all the work when IT comes to breathing. And the second aspect of a tenny's breathing exercises, gentle exercises, you know, just for example, starting off to two that we just did. And we also use, we use a very simple tape around in the mount. That's the last cage that post the lips together.

I have your tape.

That's the one I am going to put .

IT on right now. Everybody, last night I taped to I, we're going to get into mouth tapping but I literally .

you have to stretch the man about thirty or forty percent. So it's only when you you feel attention oh.

I didn't even take off the sticky part. okay? So everybody, it's like the shape of A A, yep, and I .

stretch IT percent much, maybe a little bit less OK. And you're just stretching and and then placing the surrounding, the mouse and the elasticity. Attention should be pulling the lips together.

So IT be you should feel some tension there. I do so with children and teenagers be very much you as that as a training tool during wake for us. So because kids are kids and they get distracted under watching television through on iphone and the mouth is open, right? But for some adults as well. So part of this is the training during the day. So if an adult has the mount open and they forget about to take a automatically remind of great to the nose, and it's all about .

changing habits, definitely signals.

I M but .

this is cool and very .

in mind. The one thing about the noises that the the more we break through with the bedroom works, but Normally what happened as the nose gets stuffy, the person feels uncomfortable breathing through the nose, they switch them out breathing. And when they switch to Operating IT increases their nails of stuff ness.

So IT, again, it's a vicious circle. So I would also say to people that when you first switch from out to nose reading, remember this is the natural way to break in the natural the nose. And even if you feel the slight air hunger or slight feeling that you're not getting an affair, stick british, the benefits far out way, the disadvantages. And the other aspect of IT is if you continue walking, which are my closed, the body is just too wish, and you then can do a physics exercise, but less fellah. So it's almost as if you're training your body to do more with less.

There is so much to cover. But first, we need to take a break and hear award from our sponsors who are bringing us all of this amazing information at zero cost. And everybody breathe in and out your nose, listen to responsable and stay with us because we'll be right back.

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Welcome back. I melt and i'm here with the amazing Patrick min. He's bessin author. He is one of the world's leading experts on breathing for Better health. So Patrick, can you just bottom line IT for people about what happens, like what's wrong with breathing out through your mouth? We know the benefits of breathing in, but what goes wrong when you're breathing constantly in and out of your mouth?

The biggest one is that you lose moisture. So there is a forty two percent greater water lost breathing after the mouth and losing moisture. If your mouth is dry and you're losing moisture from the body, of course, are more likely to be dehydrated.

But that will impact your dental held gum disease by break. For example, check lips. But the other problem about breathing out to the mutual rest is dash. It's a fast and see when we think about the body's relaxation response s, it's all in the excels, not really in the inflation, which is not about the breath in.

but IT seems like that's what everybody says, right? I mean, think about IT everybody if you're in the yoga class or a meditation class, take a deep breath. And right, so if it's not about the inhalation, it's about the x hail. What do we have to pay attention to in the x hail in order to activate the relaxation response?

You can take a fast breathin or you can take a slow breathin. But really when IT comes to activating relaxation during rest, it's the speed of the acceleration. If you break out fast, it's a stressful yeah.

So if you break them fast and out fast, it's a dresser is not just how you break that way during stress, but if you deliberately break that way in your everyday, you're telling the brain that the body is under trash, you're going into this fighter fight response. And of course, your brain is here to protect you, and your brain wants to get you out of the situation. So you don't want to be breathing fast going into a borrow meeting because why you're going in in person, your brain wants you to get out of there as quick as you can.

So come on back to my breathing. If you break out through them out, there's less resistance to your breathing. It's a faster for exit .

ramp p because the mouse is Better than your hostel. And so breathing in and out of your nose, if i'm tracking correctly, one of the added benefits is that the x hail is going through something smaller than your mouth. So IT slows you down. And in preparing to talk to you, we came across that stanford study that you sight, and I thought this was super cool, that you're breath is like your brains remote control, that they are actually neurons in your brain watching your breath. And when you start to breathe faster or out of your mouth, it's signals to another part of your brain that something's wrong.

And so I want to make sure you listening to Patrick and all of this research in the ten book cities written, what he is saying to you is that learning how to breathe in and out of your nose has extraordinary benefit for lowering stress, for lowering anxiety, for being able to focus. You're also coaching athletes and high performers because your breath, and being somebody that can breathe in a slow and steady fashion out of your nose, helps you with focus. And so can we break down just the mechanics of the ideal Normal breathing? Like how many breaths in and out should you take in, let's say, a minute?

Typically during rest, it's about twelve to fourteen bracts. But t do you have? A, there is how much air is involved, spread the title of volume.

So we can't just focus on the revenue rate. We also need to focus on title of volume because ultimately, it's the volume of air that we are breathing. And if if we breathe too much, chair less Operation is deliver the body.

So this is another aspect. You know, there's a myth out there. If you want to bring more oxo the body, you take this full big break. But if you take this full big break, you're getting rid of too much carbon dioxide, the loss of carbon oxo closure, blood vessels to constrict, and also red blood cells to hold onto oxon more readily.

Can you coach me through this? Because if I took a big breath, like if I go in through my mouth and like i'm trying to get a breath through, what happens as I go to get oxygen is my shoulders come up and I feel my chest penge and I feel my summer suck in. And I actually can't get a deep breath because I can't get up allow my boobs, like I can't get IT down into like that really satisfying full breath. Is that what you're talking about when you talk about the flow or volume or whatever?

Yes, there's two aspects. One is when you're talking about there, you're talking about charger breathing, which is not idea lighter. So we do want to be the low a good recruitment of the die part. The best way to do that is and that to know. So if you, for example, if you place your hands either side of your lower ribs.

okay, so everybody, unless you driving a car, I want you to give, I want to you to cut your rib cage, okay, we coping the rib cage.

you're going underneath IT, just, just the base of the rest, just the base of the rest. And as you say, then you're just gently director your lower rules to move upwards.

Oh, how do you want to be out?

You're directing your lovers s to move in words and the aspect is to code your sides because Normally when people put them on their belly, they're pushing and pulling their belly irrespective of their breathing. So that's why you of your hands on your side. So as you breathe in, you're just gently guiding your ribs out.

And I should break out. Your rims are gently moving in. Now that's a deep breath in the true sense of the world.

We don't hear ish your breathing in the night to your nose and your breathing slow and your breathing low. Now we can slow IT down. For example, during rest, we want to have the ideal bread to help to bring the body and mind into baLance.

That's between four pine, five to six point five breath per manish. So let's practice. Start with low. Very thing for just one minute.

Okay, you like, yeah, I would. Can I ask a question.

of course.

before we do this exercise? So what i'm gathering from this is that i'm a mouth breather with bad breath who's causing myself stressing anxiety because i'm signal to my brain with my shallow breathing that something's wrong, and that I always thought deep breathing, because I practice yoga, was this belly breath. And so i've always focused on inflate and deflate the stomach.

And what you're talking about, when you cup kind of the bottom of your ribs, because I want everybody to get this, you can watch IT on youtube. But for those of you listening to Patrick and to me, I want you to really get this, that is really more of a horizontal thing. You're not inflation your stomach.

You're making your bottom rib cage expand and come back in. And i'm realizing that so much of my breathing pattern has been almost like vertical up and down, and I hadn't been thinking about that. So that was super, super helpful.

And you said that in a Normal, just go on about your life. You're not trying to relax. You're just trying to focus you're going through your day.

You're not trying to stress yourself out. You're getting the benefit of Normal in and out of your nose breathing. You said that IT would be somewhere between ten, fourteen breaths in and out of your nose in a minute.

And now what you're about to show us is that for relaxation, you can do this kind of deeper breathing where you fill your die friend horizontally, your rib cage is move out. But it's for four to six times a minute is that we're about to do okay. great. I just want to make sure everybody's following .

and just come back to the die from, like, when the die from, which is the main breathing muscle and IT separates our chest from so during inhalation to die from us moving downward. Ds, and as the movement of the die from downwards, that draws their inside lungs, but as the die from us moving downwards, you will have some movement to your front, so you will have some belly movement and movement to your sides and movement to your back.

It's a good gage of the generation of what's called intra domino, pressured to, when you breathe them, that your ribs are gently moving out. Because this is what's giving you a good indication of the recruitment of the die from, and from that then stay validation of the spine. So the die from breathing muscle is really important because when you breed a good recruitment of the die from, its also a calming effect in the mind to die from and the brain or connected.

So earlier on you were talking about that worked by stanford, which I think is so cool that there's a structure in the brain that's literally spying on our breathing, and we can use that to our advantage. Don't break fast. Don't break china because you're telling the brain that you're under trash and your brain is going to arise you from sleep and put you into the stress mode.

So now we're talking about five minutes despair. And instead of just throwing aimless, they wasting time in our mobile phone, give ourselves a little bit attention, getting attention out of the mind and holding your attention to your breath. Wick, in turn, is training your brain to be focused, but not just about awareness.

So also by changing the physiology. So if you have your hands again, just change the either side of your lower lips. I like breathing in that you're breathing in for the counter.

five. See your breathing in two, three, four, five. Out two, three, four, five.

In two, three or five out, two, three, four, five. In two, three, four, five out, two, three, four, five. In two, three, four, five out, two, three, four, five.

Now say, for example, if we have somebody with pretty poor breathing and they are breathing twenty breaks from manish, I would say, don't go from twenty breaks down to six hour of a sudden. Gent, this soft and your breathing, but do IT slow IT down to a level that's comfortable for you. So if you're starting off, what you could be doing is maybe in for two seconds and night for three. So during rest, we always need to think of the isolation IT should be about one and a half to two times the induction, the length of the installation.

Could you say that again about the length of the exhaled tion versus the inhalation with the Normal nose breathing? Because you've said repeatedly the exaltation is the most important part.

Yeah, the speed of the acceleration during risk should be about one and a half to two times out of the inhalation. And you can play with this if i'm having a meeting that's pretty intense, you know. I don't want to go into that meeting, breathing fast.

And shaw, I would deliberately, in that situation, nobody even knows what i'm doing. I could be sitting down or I could be standing outside the door waiting to win. I will just take a soft right into my nose.

I don't even time much. I also break into my nose, and I really slow and relax than gentle brethering. By doing dush, i'm telling my brain that everything is okay.

I am also taking my attention out of my mind and onto the bread to put the critical mind aside, because because I want to go into that meeting and I want to be in a state of mind that i'm fully there, that i'm listening with all of my attention, not just lost in touch. Now I would say, don't wait until the important meeting before you start to do IT dark, bringing the into your way of life. There's a really well known doctor, formally called barnardo, and he did a study back.

I think it's in two thousand. He looked at the breathing that was taking place when people were saying prayers of different faith. So one must mattress and the other as the rosy reaches the parent from the catholic fate.

And boat, whether IT was a mantra or the rosy boat of them, lower the rest rate down to six prize for manage. Now I think there is something really brilliant in this. But when we think of people who are saying prayers, IT wasn't just from a spiral and psychological aspect, but IT was also the effect was having in their body and mind physiologically. And it's so cool that this information was always out there. And now it's time to to start embracing ish.

What's one of the reasons why I ask you the question in the very beginning? What's the purpose? And I was thinking about that kind of from a neurological scientific standpoint. But there's something so much deeper that IT really is the quality of your life that you have within you.

If you take the advice and you apply this research to your life, and you start to teach yourself how to use the tool of Normal nose breathing and longer x tails, that this is something that your body was hardwired with a natural intelligence. And so it's really cool that the research shows that when people are in a state of being present, in a state of purpose and a state of deeper connection, your body naturally drops in to this kind of breathing. Are there other specific types of breathing that people need to know about that either reduce stress or that you should use in certain situations?

It's when IT comes to breathing, you can down regulate, which is inducing relaxation, or you could not regulate. So for example, if you want to stress your body in mind a little Better when you could go for a job, which are my, it's a pretty safe way to do IT.

Jog with your mp closed.

Jog with your man closed.

Do you have to be an amazing shape to do that? I don't. I don't like a hiking up the mountain that I live on. I'm panting like a dog. I don't know that I could get up there with my nose.

Well, when you are walking up the mountain, go at a pace that you can sustain these little breathing, and if necessary, get a nasal dilatation, which just taps to gently open up your nose, but also breed no slow and low, because your your ventilation is going to be more efficient. physically. Exercise anyway is a stress, but it's a good stress.

But IT should be dose according to the individual needs of the person, like I do black holes with athletics, I will have them breathing. And ocean hold their nose, and they sprint for forty meters without breathing. wow.

They then rest for thirty seconds, and they sprint again for forty meters without breathing. Or I can have a four hundred meter spinner. And in some of their training spender, well, warm dog, I will have them no sprint for three hundred and sixty mejor and the last four majors that they have to stop breathing.

So we do exercises to stress by the in mind. If you want to stress your body and mind using breathing techniques, just dip your toe into the water and just see how your body feels and you don't have to hide, eventuate for thirty breath and then do long bread told that's doing the entire thing. If you want to do a stress, maybe I prevented late if you want to do IT for five break and then do a great hold, but comfortable for you, we don't teach hyperventilation.

And the reason being is because my whole thing about breathing is I want to get persons every day breathing right. Let's get the foundation right first. I ve then if they want to do that, the peak we can do .

that should get the foundation for everyday life nailed first in and out of the nose, low and slow. Can you tell us more about mouth breathing and storing?

There's been any studies that investigated nose versus mark breathing during sleep. The people who are breathing through their naturally during sleep always had a deeper sleep. So you can imagine a moderator during sleep, they're breathing faster.

They are breathing harder. Drop or chest breathing. I'll give you this example. Do the sound of a nore three or mount in the goes like .

this that's like a pig that's .

no bring your lips together and try and sore through your mount, which your lips closed only three or mount, try and snore, so try and sore through your mouth, which your lips .

together I can do IT though.

is not possible. So mote north stops once we get the mouth closed. The second scoring done is nazis storing, which goes like this.

yes.

Now if you take a very south breath in three or nose, and a really slow and relaxed than the gentle breathe out, and a very, very soft, silent right through your nose, and a relaxed on a slow and a gentle breath out, I should break very softly, and then I see your nose try and snow through your nose. So you will see IT more difficult, I can't. So my snoring, we can stop once we get the man closed.

Naison snoring, we can significantly reduce the whole aspect in sleep. Medicine has focused on the airway, but they haven't focused on the person's everyday breathing. And it's a everyday breathing that's influencing of breathing during sleep.

And this comes back to remember that study by stanford. If you are breathing fast during sleep, IT arrives as you from sleep. Who gets arouse from sleep, people would turn some here.

They're breathing fast during their sleep, their brain is interpreting that the body is under trash and the brain with them up under there, two o'clock in the morning, three clock in the morning, four o clock in the morning, thinking, thinking and thinking and thinking, and then they're waking up exhausted. And of course, that's going to affect their productivity, their focus during the day. So you know, we need to look at the big picture.

So how does breathing impact your sleep?

In terms of in soma, just two times I can manifest in some effects about thirty percent of the population 哇哦 and ten percent of a chrome one is that we we go to bed at night， but we don't fall asleep readily. Typically, we should fall asleep in a few minutes. That's an idea of situation.

But if we have over stimulation of the mind, we're not gonna all so asleep already. So it's very important to be able to go into relaxation before we go to sleep. Now that would involve, I would say, you know, use blue like future glasses and follow deep paging in your bedroom is cool, it's area is dark and all of that stuff.

But also we need to tell the body that we're going to rest and digest. So you could be sitting down, you might be watching some light T, V. You might have your blue light federal glasses on.

And as you're sitting there, really take a soft breathe in three or nose, almost that you're breathing less air. And that's what I would like you to do. You're taking a really soft presentry your nose and you're having that light on a really slow, slow, slow, relax, gentle out.

And then when you need to breathe in again, instead of taking your Normal one hundred percent of the breath, maybe taking about seventy percent of the breath, and then a really soft and slow and breath out, and the whole aim is to breathe about thirty percent last year into your body than what you're Normally used to, you know, you're doing IT correctly if you feel a slight or hunger. Now why should do that? Pay attention to the slide in the mat.

So we will continue for one more minute. I would like you to underbreath mail. I would like you to breathe in a way that you feel that you're not getting an affair.

How do you do that? Take a very, very soft, gentle breath in almost as if your breath in is, and a really relaxed and a slow in a gentle bathroom, so gently soften and slow down your breathing so that your taking thirty percent last year year lungs if you get stressed, just take a rest but keep working on this because now what you're doing is you're telling the brain that everything is okay and pay attention then to the live in the mote when we get stressed. Our mot tells us because our mot goes dry, when we are ready for rest and digest rest, we feel sleepy.

digest. We have increased water slave in the mount. So when we all to our breathing, we're stimulating the veggies nerve, which is secreting that neurotransmitters settle polling, which is telling the heart to slow down. The brain is interpreting that the body is safe, and the brain is also spying on a breathing at the same time, and interurban ing that the body is safe. So we feel sleepy, and we do this for ten, fifteen minutes before we go to sleep.

I know that you recommend people try this tape on their mouth when they sleep. And I tried IT for the first time last night. I use packing tape.

I know that that's probably not what you recommend. And when I pulled that off this morning, I think I gave my upper lip a wax. I put IT from the nose down so that the sides were exposed.

And I learned something really interesting. I put the tape on my mouth so that I would be queuing my myself to nose breathe. And it's how I sleep, and I may fantastic sleepers.

And I realized I sleep predominantly with my mouth closed. My husband, on the other hand, he has the sound that mix. IT drives me freaking crazy.

I know IT sleep up near. I also know that one billion people around the world have obstructive sleep. Apia, one billion. How does this nose breathing improve people's lives with obstructive sleep up here?

okay. So obstructive sleep me is when the person stops breathing for ten seconds or more during sleep, that will be an axial or a high pop. This, there is a reduction in the flow of their breathing due to partial collapse of the airways, that the blow saturation drops down by by three or four percent.

The problem would sleep after is that IT arrives you from deep sleep, but it's very stressful. It's very stressful. On the cardy of aster system, there are four characteristics and obstructive sleep up there.

It's not just the enamel. So in soma that we spoke about early run as one of them. So it's very important to be the able to dow regulation upper airway muscle recruitment. Getting these muscles to do their job is very important.

There's a erp y called my of functional therapy that's absent for that mouth closed with the tune resting up in the roof of the mouth with good recruitment of the die from helps to open up the airway. Think of the typical middle age men were drinking a few girls. We're putting wage on the belly.

This is impacting the movement of the die from were now breathing more of our chest, this is reducing lung volume and the true collapse is more easy. I die from breathing muscles as a set area is connected with the brain, but the die form is also connected with the upper airway ter muscles in the so coming back to mall puffing and the the mouth closed is really important. What i've structure to sleep up at me, you still need to allow them to make pop during sleep.

And we we were looky with the design of the tape, the milo tape, because IT allows the my puffing was before that we were using three m one inch micropower pe, which is going right across the lips. But that doesn't allow my puffing. And that can make sleep up near worse.

Some people just getting your my close reduces leap up the severity by thirty three percent. That's not looking at how do you improve your breathing patterns. If you have, somebody would obstruct to step up near.

And they bring nose breathing into their everyday life. They learn to slow down their breathing. They learn to have good recruit of the die from all simple skills you bring into everyday life that will help you sleep up the year for murder to severe.

Overall, IT helps when you get to my closed also. But for some people with mother to severe, they need to be allowed to mark up. So whatever you use a support to get the lips together, make sure that allows you to my pop got IT.

Well, i'm going to make sure to tape my husband's mouth with your tape, and i'm going to stop shoving him or pinching his nose when he goes. Patrick, you are a gift to all of us. You've just given us all a free tool that we were born with to activate our natural intelligence, to lower our stress, to get Better sleep, to be more in our lives, and to learn how to access the profound power of breathing in and out of your nose, low and slow.

I can not wait to have you back on. We will linked to all the resources in the shown notes. Thank you. Thank you. Thank you. Thank you.

My pleasure. Thanks very much.

My pleasure. Wasn't that incredible? I want to make sure to tell you, in case no one else does today, I love you, I believe in you, and I believe in your ability to change your life. And how cool is IT that you and I now know how to use our own breathing to change your life for the Better already of acting a few days.

Is IT mccowan mccain? What is a Donna? mccain? Mccain, macon.

We said for me, mci d one more second, I just just say what I do, what I did, do that again already. The wheels are off because of me, Patrick. This is how it's going to roll.

That's for you, andry IT, I just had talk s for lunch. And you know how I like to give you a little gift on the mike. That was awesome guys. Bbm bomb. Great job, everybody.

Oh, and one more thing I know, this is not a blue per. This is the legal language. You know what the lawyers right? And what I need to read you.

This podcast is presented solely for educational and entertainment purposes. I'm just your friend. I am not a license therapies, and this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist or other qualified professional.

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