Podcast appearances and mentions of sudarshan kriya

For this episode I had the honour of interviewing Gurudev Sri Sri Ravi Shankar, a world-renowned spiritual teacher and the founder of one of the largest spiritual organisations in the world today, Art of Living.This interview occurred in person, after the unforgettable Navaratri celebrations at the Art of Living Ashram in Bangalore. This sacred festival drew over 40,000 people together, creating a profound atmosphere of worship, meditation and spiritual harmony. Join us as we delve into the teachings of Gurudev Sri Sri Ravi Shankar, including the life-changing Sudarshan Kriya, a powerful breathing and meditative technique taking the world by storm as it reaching millions, including acclaimed universities studying the effects for sudarshan Kriya. We also discuss the growing global embrace of meditation and spirituality, highlighting the crucial role of silence in elevating consciousness and resolving inner conflicts.Immerse yourself in the vibrant teachings of the founder of the Art of Living, from its cutting-edge environmental initiatives to its focus on education and natural farming. Through personal stories and reflections from this spiritual hub, discover how Gurudev's dedication to service is inspiring a worldwide movement for peace, positivity, and collective transformation.Don't miss this chance to hear Gurudev's insights firsthand and learn how you can be part of his upcoming global events. Tune in for an inspiring journey into the heart of Vedic wisdom and spiritual practice.IN THIS EPISODE WE DISCUSS:

Come influisce la respirazione sulle nostre capacità al pianoforte?

In this episode Erin gives a modified version of the Sudarshan Kriya that she uses before classes as well as personally to reset her nervous system to drop in to a more present space. The post TYF329 – Nervous System Hack Pranayama appeared first on .

Breath: The New Science of a Lost Art Check out my courses https://lnk.bio/vinod Buy the Book English version https://amzn.to/3D5bIDO There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat twenty-five thousand times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Journalist James Nestor travels the world to figure out what went wrong and how to fix it. The answers aren't found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. (00:27) What is this Breath book all about (01:50) Most of the breathing concepts originated in India (02:57) Who is James Nestor (04:30) Most of us are mouth breathers (05:09) Research at Stanford University (07:00) Nasal breathing has many benefits (07:49) Don't use decongestant solutions (09:24) Try one deep breath from the play store or istore (10:31)Learn Wim Hoff's breathing method (12:01) Many of us have no idea about mental health (14:42)Pinch nose and move head left to right to clear sinus (15:38)Breathless than more (17:01) Resonant breathing technique (18:01)Breathing improves your mind-body connection (18:29) Exhaling slowly calms your mind and body (19:19) We breathe quickly when we are stressed (20:57) Anxiety and shallow breathing are related (22:06) Deep breathing is called belly breathing (23:02)Left nostril breathing activates Parasympathetic nervous system (23:46)Breath less to live longer (25:11) Give a rating on Spotify (25:25) Give your feedback to vinod11krish@gmail.com --- Send in a voice message: https://anchor.fm/vinod-kj/message

Episode 41: In this episode, host Angie Gust talk about the vagus nerve. It is part of a circuit that links the neck, heart, lungs, and abdomen to the brain and is critical in balancing the nervous system. Is there any way we can help the vagus nerve, especially if we have excessive worry or anxiety?  Yes. One thing is a yogic practice called Sudarshan Kriya aka SKY for short. It consists of a specific sequence of varying breathing rates separated by brief periods of normal breathing.  Consider trying it.  Now, turning to the environment. To show that people can live off 100% renewable energy, just look at Canberra, Australia. Ten years ago when the Australian Capital Territory government, which oversees Canberra, embarked on a mission to achieve the goal of 90% renewable energy by 2020, it was dismissed and said to be impossible.  But, the Australian Capital Territory reached their goal in under a decade, and the people of Canberra today have the cheapest energy bills in Australia's national energy market! Canberra is showing what can be done. References Kipp, J. Traditional and contemporary native culture. Trailtribes.org http://trailtribes.org/greatfalls/all-my-relations.htm#:~:text=%22The%20Blackfeet%20always%20pray%20to,health%2C%20and%20for%20all%20life. Noble LJ, Meruva VB, Hays SA, Rennaker RL, Kilgard MP, McIntyre CK. 2019.  Vagus nerve stimulation promotes generalization of conditioned fear extinction and reduces anxiety in rats. Brain Stimul. 12(1):9-18. doi: 10.1016/j.brs.2018.09.013. Epub 2018 Sep 21. PMID: 30287193; PMCID: PMC6301121. Opray, M. July 19, 2022. The Tiny Australian Territory That Avoided the Global Energy Crisis. Reasons to be cheerful. https://reasonstobecheerful.world/australian-capital-territory-renewables-global-energy-crisis/ Rampell, C. July 21, 2022. Texan politicians won't say this, but solar is saving their tushies right now. The Washington Post. https://www.washingtonpost.com/opinions/2022/07/21/heat-energy-crisis-would-be-worse-without-solar/ Seymour, T. June 28, 2017. Everything you need to know about the vagus nerve. https://www.medicalnewstoday.com/articles/318128# Weitzberg, E. and Lundberg, JON. 2002. Humming greatly increases nasal nitric oxide. https://www.atsjournals.org/doi/10.1164/rccm.200202-138BC WWF. 10 things you can do to save our planet. https://www.wwf.org.uk/thingsyoucando Zope SA, Zope RA. Sudarshan kriya yoga: Breathing for health. Int J Yoga. 2013 Jan;6(1):4-10. doi: 10.4103/0973-6131.105935. PMID: 23440614; PMCID: PMC3573542.

In this episode, Miria talks about how following the little nudges has lead her down the path to live out the life that SHE wants to live.Miria Lovlin is a transformational mentor who guides you through healing and clearing the parts of yourself that hold you back from living your life to its ultimate potential and full bloom. Miria's WebsiteFollow Miria on InstagramFind Miria's Facebook community hereFollow Candace on Instagram

In this episode, I interview Richard Gibson, a breathwork and meditation coach based in Perth, Western Australia. Originally from the UK, Richard has been a student of breathwork since 1998, when he travelled to India to learn the Sudarshan Kriya breathwork practice with the Art of Living Foundation. Supporting his sister in law, Julie in her search for a cure for terminal cancer. Doctors in the UK said 3 months was the maximum time left …15 years later Julie was communicating the benefits of breathwork to cancer sufferers in Christies Hospital, Manchester. A qualified instructor of breathwork for the last 5 years, Richard has travelled across the world teaching breathwork to individuals, groups, businesses and sports teams. Show Links:  Instagram: https://www.instagram.com/richard.gibson8 Tiktok: https://www.tiktok.com/@richard.gibson8 Mind garden youtube: https://www.youtube.com/channel/UCj4gI-S2DN79HhQRLYa6vEw Mind garden app: https://mindgardenios.onelink.me/T7Wq/nllqzonb Breathwork Demonstration Videos:  Richard Breathwork Prep.mp4  Richard Breathwork 1.mp4  Richard Breathwork 2.mp4  Richard Breathwork 3.mp4  Richard Breathwork 4.mp4 Join the Thoughtful Leader Membership: Click here to learn more and join the Thoughtful Leader Membership.

Snehal Kulkarni joins us on this episode to share her life's journey as a vernacular student coming from lower middle class to working with one of the most sought after CS in the entire country and tells us how meditation practices and Sudarshan Kriya have helped her in her career. Listen in to find out if she can convert the skeptic in me to a believer. You may reach out to Ms. Snehal Kulkarni on +91-8888860686 or follow her on twitter @Isnehalk5 Views and opinions expressed by the guest are their own and do not reflect the opinions of the channel or the host. None of the views are meant to malign any religion, ethnicity, caste, organization, company or individual. The contents of the show are meant to spread awareness and should not be considered legal advice. Always consult a lawyer. For any questions, suggestions or queries, you can follow and reach out to us on twitter @AbhasMishra, Facebook on www.facebook.com/advocateabhasmishra or connect with us on LinkedIn on our page called 'Chambers of Abhas Mishra'. कानूनी कहानियों और व्याख्यान के लिए सुनें Kanooni Kisse Subscribe on Apple Podcasts: https://podcasts.apple.com/is/podcast/kanooni-kisse-law-life-musings/id1593802889 Subscribe on Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy83MDMwOTRjMC9wb2RjYXN0L3Jzcw?sa=X&ved=2ahUKEwjHiYC_m5_1AhV6yKACHRNgDLQQ9sEGegQIARAG Subscribe on Spotify: https://open.spotify.com/show/2t9W9RnbQ8U3GC59c908wN

If we knew the real power of the breath in our bodies, we would never breathe shallow again. 'From ancient wisdom to modern day science, the gifts of breath go beyond our heart pumping, to our emotional capacity for spiritual awakening. Learn two vital breath techniques for supporting your best self, and the mysterious ways our breath is our best friend. 02:34 - the science of mind/body connection and practices 10:30 - the wisdom traditions around breath 14:44 - breath work in trauma 19:52 - 2 breath techniques to try It's Her Turn website and social media links:  website http://www.katedow.com (www.katedow.com)   My Book Fear-Less:The Art of Using Anxiety to Your Advantage https://bit.ly/Fear-LessBook (https://bit.ly/Fear-LessBook) Podcast Dr Kate Dow FB page https://www.facebook.com/drkatedowfemininewisdom (https://www.facebook.com/drkatedowfemininewisdom) FB Community group Fearless Feminine Wisdom https://bit.ly/FFWfacebookgroup (https://bit.ly/FFWfacebookgroup)  Show Resources: Bhajan, Yogi The Aquarian Teacher (Kundalini Research Institute, 2003) Doll A, https://www.ncbi.nlm.nih.gov/pubmed/?term=H%C3%B6lzel%20BK%5BAuthor%5D&cauthor=true&cauthor_uid=27033686 (Hölzel BK), https://www.ncbi.nlm.nih.gov/pubmed/?term=Mulej%20Bratec%20S%5BAuthor%5D&cauthor=true&cauthor_uid=27033686 (Mulej Bratec S), https://www.ncbi.nlm.nih.gov/pubmed/?term=Boucard%20CC%5BAuthor%5D&cauthor=true&cauthor_uid=27033686 (Boucard CC), https://www.ncbi.nlm.nih.gov/pubmed/?term=Xie%20X%5BAuthor%5D&cauthor=true&cauthor_uid=27033686 (Xie X), https://www.ncbi.nlm.nih.gov/pubmed/?term=Wohlschl%C3%A4ger%20AM%5BAuthor%5D&cauthor=true&cauthor_uid=27033686 (Wohlschläger AM), https://www.ncbi.nlm.nih.gov/pubmed/?term=Sorg%20C%5BAuthor%5D&cauthor=true&cauthor_uid=27033686 (Sorg C) Mindful attention to breath regulates emotions via increased amygdala-prefrontal cortex connectivity. (https://www.ncbi.nlm.nih.gov/pubmed/?term=Mindful+attention+to+breath+regulates+emotions (Neuroimage) 2016 Jul 1;134:305-313. doi: 10.1016/j.neuroimage.2016.03.041) Epub 2016 Mar 24.) Cho H, https://www.ncbi.nlm.nih.gov/pubmed/?term=Ryu%20S%5BAuthor%5D&cauthor=true&cauthor_uid=27764151 (Ryu S), https://www.ncbi.nlm.nih.gov/pubmed/?term=Noh%20J%5BAuthor%5D&cauthor=true&cauthor_uid=27764151 (Noh J), https://www.ncbi.nlm.nih.gov/pubmed/?term=Lee%20J%5BAuthor%5D&cauthor=true&cauthor_uid=27764151 (Lee J). The Effectiveness of Daily Mindful Breathing Practices on Test Anxiety of Students. (Plos One 2016 Oct 20;11(10):e0164822. doi: .1371/journal.pone.0164822. eCollection 2016.) Brown RP, https://www.ncbi.nlm.nih.gov/pubmed/?term=Gerbarg%20PL%5BAuthor%5D&cauthor=true&cauthor_uid=15750381 (Gerbarg PL). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. (https://www.ncbi.nlm.nih.gov/pubmed/15750381 (J Altern Complement Med.) 2005 Feb;11(1):189-201.)

Anadolu'nun Şifacı Kadınları'nı konuk ettiğim podcastin bu haftaki konuğu Arzu Özev. 1983 yılında İstanbul'da doğan Arzu, University of Massachusetts, Amherst'te psikoloji okuduğu yıllarda Sudarshan Kriya nefes tekniği ve yoga öğretisiyle tanıştı. Zehirli Masallar'ın yazarı olan ve bir dönem Yaşama Sanatı'nın Türkiye temsilciliğini yapan Arzu ile hikayesini konuştuk. Arzu'nun çalışmalarını ve paylaşımlarını @arzuozev Instagram adresinden takip edebilirsiniz. Keyifli dinlemeler :)

Hey, have you subscribed to the bookmark newsletter? A fortnightly email with book reviews and ideas of what you should be reading next. Click here to subscribe. About the author James Nestor is an author and journalist who has written for Scientific American, Outside Magazine, BBC, The New York Times, The Atlantic, National Public Radio, Surfer's Journal, The San Francisco Chronicle, and more. He's spent the last several years working on a book called Breath: The New Science of a Lost Art. It released through Riverhead/Penguin Random House on May 26, 2020 and spent 18 weeks of the New York Times bestseller list in the first year of publication. At home in San Francisco, James runs his 1978 Mercedes-Benz 300D on used cooking oil whenever he can and used to zip around town (correction: breakdown all over town) in a Sebring-Vanguard CitiCar, the first-ever American-made production electric vehicle, which barely ever worked and was later offloaded on some dude with purple suspenders in Eugene, Oregon. Source: https://www.mrjamesnestor.com/about   About the book There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Journalist James Nestor travels the world to figure out what went wrong and how to fix it. The answers aren't found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again. Source: https://www.mrjamesnestor.com/#/breath-book/ Big idea #1 —Our changing faces There are over 5,400 known species of mammals, but humans are the only ones with regular misaligned jaws, under and overbites, and snuggled teeth. Evolution isn't always better, it's just change. And we are at a point now, and have been for several thousands of years, where we're passing down these unhealthy and unhelpful deformities to future generations. This change started before homo-sapiens were even sapiens. There's a full timeline in the book, but over the last hundred of thousands of years, our species changed, we ate different food, which made our brains grow much, much bigger, which in turn meant that they needed more space in our skulls. Our brains stole this space from our sinuses, our airways and our mouths, which then shrunk our faces. You can see this in comparing the skulls of modern homo-sapiens to prehistoric sapiens. By processing and cooking food, even in a very primitive way, we started chewing less, which resulted in our jaws were getting looser, weaker, and changed the shape of our face. Learning to speak dropped our larynx and pushed our tongues back, creating too much space at the back of our throat, meaning that we are the only mammals, and the only sapiens that can choke. We even do that in our sleep; through snoring and sleep apnea. As we evolved, those in colder climates developed long, thin noses, which were able to warm up the cold air before it reached out lungs. Those in warm and humid climates had flatter noses, which is much more efficient for processing that humid air ready to hit the lungs. But look at us now. We are not breathing well, we're snoring, we stop breathing altogether as we sleep with sleep apnea, and never mind our teeth. These things are all unique deformities of the human race, rather than something that is prevalent in mammals more generally. So our big old brains haven't been that good for us. Big idea#2 — We're breathing wrong First things first; mouth breathing is very bad.Mouth breathing, it turns out, changes the physical body and transforms airways all for the worse. Inhaling air through the mouth decreases pressure, which causes the soft tissues in the back of the mouth to become loose and flex inward, creating less space and making breathing more difficult. Therefore mouth breathing begets more mouth breathing. Our small mouths cause our teeth overcrowding, and many other issues. Sleeping with an open mouth makes it even worse, because gravity blocks the airways and therefore that's when we get snoring and sleep apnea. In the book, James talks about his experiment (which sounds absolutely horrific) where he had his nose blocked up with padding for 10 days, to test exactly what happens when you can only breathe through your mouth. By the end of the experiment, his snoring was 4,800% worse than it was at the beginning of of the experiment, and he was having 25 apnea episodes a night. Some were so bad that he actually dropped below 90% oxygen, which on an ongoing basis can cause all sorts of issues. Some studies show that sleep apnea and snoring (ie poor breathing / mouth breathing at night) lead to things like bed-wetting, ADHD, diabetes, high blood pressure, and cancers. The Mayo Clinic now says that chronic insomnia is actually a breathing problem, not a psychological one. One Japanese study, showed that mouth breathing reduces oxygen to the prefrontal cortex, which is associated with ADHD. Another bad breathing habit we have is holding our breath, particularly when we're maybe sat at our desks at work and having a bit of a stressful day. There was some really interesting research and studies that have been done of indigenous groups of people who are living in a less modernised way, and some of their practices around breathing. Even though these groups of people are in completely different continents, they all had really similar techniques and ways of breathing, which were much more unfettered by some of the modern ways of living that we have. And their dental structures, facial shapes, and respiratory health are much better for it. James talked about one particular Native American group of people who wouldn't even smile with their mouth open in case some dirty unfiltered air crept into their mouth. They felt so strongly that nose breathing is the clean way to breathe, and mouth breathing was quite a dirty way to breathe because you're not filtering the air.   Big idea #3 — How to breathe better You may have already gathered the breathing better way is through your nose as a starting point.  (Note: all of the following techniques and ideas are covered more thoroughly in the book and here on James' website, this is obviously a very high level overview and NOT medical instruction, so don't do anything silly) At night one option to train yourself to breathe through your nose is to put a little piece of medical tape over your lips, which starts to tease them closed at night. The other thing we can be doing is increasing our lung capacity, there is some quite interesting research into the link between lung capacity and longevity / health. We can increase our lung capacity by taking really long out breaths, and accessing the full lung capacity, rather than just the little, short, shallow breaths. This technique is a used lot by athletes, particularly around better using the exhale. We've also become over breathers. In today's modern age is between 12 and 20 breaths per minute, taking in about half a liter each time, which is almost twice as much as it used to be at the high end of that range. So we can practice slower breathing. Aiming for around 5.5 breaths per minute, practicing fewer inhales and exhales at a smaller volume. Another way of improving our breathing is by chewing more. Now you don't need to go and start eating bark and sticks like some of our prehistoric ancestors did, but even using gum (particularly chewy gum, rather than the soft squishy ones) will help. It can strengthen our facial bones and jaws and help open up the airways. There's also various yoga breathing techniques, for example, alternate nasal breathing, and box breathing, which you may be familiar with from yoga or meditation practice. There's also some quite advanced methods as well, which come with a whole plethora of different warnings and caveats, such as the Wim Hof method, some of which you can not practice if you have heart conditions, are driving, operating heavy machinery, or are anywhere near some water! James's website contains a whole little video section with some of these techniques that you can practice at home and build your breathing repertoire.   Let's connect LinkedIn Instagram See omnystudio.com/listener for privacy information.

Welcome to Balance and Moderation… A Wellness podcast, with some personality… Big love is the motto and our message is for everyone, so don't forget to share this with all the beautiful people in your life. Enjoy! Episode 30 is a significant milestone for us! It has been almost a year of work to get to this point, and we couldn't be happier! So to celebrate this special episode, we discuss what we are very passionate about, Hippy Shit That Actually Works! We take a look at scientific data behind breathwork, essential oils, and sunlight. All three things that hosts, Rob and Sher, implement daily into their lives. Check out our instagram @theBAMpodcast Send any questions and inquiries you have to balance.moderation@gmail.com Hosts: Sheridan Lee @TheSoulAndScience Rob Young @WellnessRob Link for Episode 30 Yogic breathing helps fight major depression, study shows https://www.sciencedaily.com/releases/2016/11/161122182357.htm A breathing-based meditation practice known as Sudarshan Kriya yoga helped alleviate severe depression in people who did not fully respond to antidepressant treatments, reports a new study. 5-minute breathing workout lowers blood pressure as much as exercise, drugs https://www.sciencedaily.com/releases/2021/06/210630135033.htm A new study shows that a breathing exercise known as Inspiratory Muscle Strength Training can reduce blood pressure in weeks, with benefits on par with daily exercise or medication The Yogi masters were right -- meditation and breathing exercises can sharpen your mind https://www.sciencedaily.com/releases/2018/05/180510101254.htm It has long been claimed by Yogis and Buddhists that meditation and ancient breath-focused practices, such as pranayama, strengthen our ability to focus on tasks. A new study explains for the first time the neurophysiological link between breathing and attention Sunlight linked with lower COVID-19 deaths, study shows https://www.sciencedaily.com/releases/2021/04/210408212954.htm Sunnier areas are associated with fewer deaths from COVID-19, an observational study suggests. Increased exposure to the sun's rays -- specifically UVA -- could act as a simple public health intervention if further research establishes it causes a reduction in mortality rates, experts say.

CAUTION: This episode contains mild swearing.I'm delighted to welcome James Nestor, the brilliant science journalist and author of Breath: The New Science of a Lost Art back to the podcast. James and I first spoke last September on episode 124. It was such a popular episode – in fact the YouTube version is my most-watched show! And I knew there was so much more I wanted to talk about with this inspiring guest, who's such a wealth of knowledge on the untapped potential of breathwork.Since its publication last spring, James's book has become an international bestseller, translated into 30 languages. Much of its appeal, I believe, comes from the author's easy-to-read yet rigorous, objective approach. James isn't trying to convince us that any one technique is better than another, or to push his opinion. He writes as an enquiring journalist, looking for the science to support effects that have been celebrated for thousands of years.It doesn't matter if you missed last year's conversation or you're new to the concept of breathwork, as this episode is a handy recap. We cover all the basics of nasal breathing, the science of carbon dioxide tolerance, and the benefits of harnessing our breath for conditions ranging from asthma to anxiety, emphysema to scoliosis. And if you did catch our previous chat? Rest assured we go way deeper in this one! We delve into some of the super-breathing techniques like Tummo breathing (as popularised by Wim Hof), Holotropic Breathwork and Sudarshan Kriya. James shares his own experience of each, as well as the evidence behind them.Not only has James spent years researching and collating his work, he's been talking about his findings non-stop to a fascinated audience for the past year. And yet his enthusiasm shows no sign of waning. That, he says, is because he has first-hand knowledge of how life-changing breathwork can be. It's free, it's easy, it doesn't require much of your time, and the results can be instantaneous. I think you'll be motivated and inspired to try some of the tips that James shares as you listen. So why is it that we have come so far from what should come naturally to us? Answers to all this, and more, in today's episode. I hope you enjoy listening. Thanks to our sponsors:http://www.calm.com/livemorehttp://www.vivobarefoot.com/uk/livemorehttp://www.athleticgreens.com/livemoreShow notes available at https://drchatterjee.com/197Follow me on instagram.com/drchatterjee/Follow me on facebook.com/DrChatterjee/Follow me on twitter.com/drchatterjeeukDISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website. See acast.com/privacy for privacy and opt-out information.

Author, and Investment and Wellness Expert Adiel Gorel speaks to bestselling author James Nestor in this Part 2 episode of The Adiel Gorel Show. Discussing Nestor's fascinating book Breath: The New Science of a Lost Art we learn about the vital importance of breathing right. Find out how the ancients did it and why most of us are doing it wrong. Learn to breathe and chew correctly to overcome emphysema, panic attacks, lower infection rates (even COVID!), and dramatically improve health & wellness.   Key Insights:   In his book Breath: The New Science of a Lost Art, journalist and author James Nestor speaks about the importance of proper breathing and about how few people actually practice it. Conscious, continuous nasal breathing can resolve health issues and improve athletic performance.   Breathing through the nose creates more pressure and helps slow down breathing. This means that the body inhales more oxygen. On the other hand, mouth breathing can mean lower blood oxygen levels.   Choral conductor Carl Stough was an optimal breathing proponent who demonstrated how singers could manage better resonance and volume by using proper exhalation. He also helped emphysema patients get better.   Ancient systems of breathing such as Pranayama and Sudarshan Kriya demonstrate that humankind has long been aware of the vital importance of proper breathing for health and wellbeing.   The way we chew today is very different from the prehistoric hunter-gatherer communities, who would spend up to four hours a day chewing. Ancient skull remains show powerful skulls, big jaws and straight teeth, whereas modern humans have smaller mouths and consequently more breathing issues.   Author, and Investment and Wellness Expert Adiel Gorel isn't just an expert in his chosen fields but also a storyteller who makes complex issues easily accessible. Tune in to his show where he addresses diverse issues with a single aim to improve quality of life.    Have questions? Seeking the right information is the first step toward improving quality of life and health. Post your questions in the comment box below or get in touch with me directly.   https://adielgorel.com/ info@icgre.com   #AdielGorel #AdielGorelShow #BreatheRight #HiddenScience #ScienceOfBreath #NasalBreathing #AncientBreathingTechniques #Pranayama #Emphysema #BoostPerformance #PanicAttacks #SudarshanKriya #WimHofBreathing #HealthHacks #HealthyLifestyle 

Author, and Investment Expert and Wellness Explorer Adiel Gorel speaks to bestselling author James Nestor in this episode of The Adiel Gorel Show. Discussing Nestor's fascinating book Breath: The New Science of a Lost Art we learn about the vital importance of breathing right. Find out how the ancients did it and why most of us are doing it wrong. Learn to breathe and chew correctly to overcome emphysema, panic attacks, lower infection rates (even COVID!), and dramatically improve health & wellness.   Key Insights:   In his book Breath: The New Science of a Lost Art, journalist and author James Nestor speaks about the importance of proper breathing and about how few people actually practice it. Conscious, continuous nasal breathing can resolve health issues and improve athletic performance.   Breathing through the nose creates more pressure and helps slow down breathing. This means that the body inhales more oxygen. On the other hand, mouth breathing can mean lower blood oxygen levels.   Choral conductor Carl Stough was an optimal breathing proponent who demonstrated how singers could manage better resonance and volume by using proper exhalation. He also helped emphysema patients get better.   Ancient systems of breathing such as Pranayama and Sudarshan Kriya demonstrate that humankind has long been aware of the vital importance of proper breathing for health and wellbeing.   The way we chew today is very different from the prehistoric hunter-gatherer communities, who would spend up to four hours a day chewing. Ancient skull remains show powerful skulls, big jaws and straight teeth, whereas modern humans have smaller mouths and consequently more breathing issues.   Author, and Investment Expert and Wellness Explorer Adiel Gorel isn't just an expert in his chosen fields but also a storyteller who makes complex issues easily accessible. Tune in to his show where he addresses diverse issues with a single aim to improve quality of life.    Have questions? Seeking the right information is the first step toward improving quality of life and health. Post your questions in the comment box below or get in touch with me directly.   https://adielgorel.com/ info@icgre.com

Every day, we spend an average of 20,000 breaths with 11,000 litres of air, primarily made with subconscious effort. If you want better health, changing your breathing technique probably isn’t the first option that comes to mind. We don’t even think about it; we don’t pay attention to how we do it. But it turns out that how you breathe has far-reaching effects on many aspects of human health. Discovering what it means to breathe correctly is crucial for greater wellness. In this episode, author and journalist, James Nestor, joins us in seeking to unlock a person’s full breathing potential. He discusses the myriad of health benefits controlled respiration can provide. You’ll also learn how industrialisation made it harder to breathe correctly and how various exercises can improve your respiration. Listen to this episode to discover simple methods to maximise the benefits of each breath you take.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join our free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries, to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Discover how carbon dioxide is necessary for getting enough oxygen in your body. Learn how soft foods and bottle feeding during childhood can impact your health as an adult. Understand how oral exercises and breathing practices can significantly improve your wellbeing.   Resources DEEP: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves by James Nestor Breath: The New Science of a Lost Art by James Nestor Wim Hof Method James Nestor’s website   Episode Highlights [04:03] How James Got into Breathing  James is a journalist who once covered a world freediving championship in Greece. Despite being a swimmer and bodysurfer himself, he was astounded by participants who can dive 300 to 400 feet in a single breath. Upon returning to San Francisco, James decided to write a book about freediving. His research exposed him to the art of breathing and its importance to wellbeing. He learned that improper breathing is damaging to the body. [10:29] The Physiology of Breathing Contrary to widespread knowledge, it’s possible to have too much oxygen and not enough carbon dioxide in the body. However, it is essential to have a balance between these two. Many standard breathing methods deplete carbon dioxide levels, leading to lower oxygen saturation and more unsatisfactory performance. A study found that by holding their breath comfortably for 25 seconds, 85% of the athletes will not have a breathing dysfunction. Instead of compensating, learning proper breathing techniques can increase your bodily tolerance for carbon dioxide. Listen to the full episode to learn more about the process of breathing! [19:57] Basic Breathing Techniques Most people breathe faster than the optimal rate without realising that many of their health problems come from their breathing rate. The point of breathing exercises is to acclimate your body to breathe through the nose without thinking about it. Slower breaths while maintaining the same volume of air can increase efficiency by 35%. Transitioning to slower breathing will temporarily reduce performance, but you will eventually see improvements as your body acclimates. [27:11] Nasal Breathing Listen to the full episode for James’ points on running and breathing! Nasal breathing leads up to 20% more oxygen absorption compared to mouth breathing, all else being equal. Nitric oxide is a potent vasodilator that increases blood circulation. Nasal breathing increases nitric oxide concentrations six times more than mouth breathing. Breathing through the nose is more effective in defending your body against viruses than any other form of breathing. [38:36] Why Aren’t Breathing Interventions More Popular? There’s not a lot of money that can come from breathing interventions. Hence, the development of this alternative practice isn’t promoted widely. That said, James believes that alternative medicine isn’t always the answer. Conventional Western medicine is still crucial for many health interventions. [41:38] How Modern Diets Changed the Way We Breathe In antiquity, people always had perfectly straight teeth and larger mouths. The introduction of industrialised food removed the need for a larger jaw. Evolution drove the shrinking of the human jaw, so more people have crooked teeth or impacted wisdom teeth. Smaller oral cavities also made breathing more difficult, and the incidence of upper airway resistance syndrome rose. [44:24] Childhood Feeding Improper oral posture can root from habitually breathing through the mouth. When we were younger, chewing was essential. The introduction of baby food prevented infants from performing the right chewing exercises. Breastfeeding changes the face structure and promotes more efficient breathing. Children need to eat hard foods to develop a proper jaw and airway. [48:20] Oral Exercises Even adults can see improvements in their breathing efficiency by doing basic oral exercises. After a year of oral exercises, James was able to improve his airway size by around 15% to 20%. Palate expanders are an option for people who need them. However, oropharyngeal exercises and myofunctional therapy are easier and more effective methods for improving your breathing. [54:33] Relaxation through Breathing Slow, focused breathing activates the parasympathetic nervous system, leading to greater relaxation. Doing breathing exercises several times a day will immensely help you cope better with stress. Listen to the full episode to learn more about how slow light breathing diaphragmatically stimulates the parasympathetic nervous system and the vagus nerve. [59:14] Hormetic Stress The quickest way to reduce stress is to breathe. It is all about working your respiratory system and working out your stress. James suggests starting with the foundations of nasal breathing, slow breathing and awareness. Similar to exercising at the gym, breathing exercises promote hormetic stress. At moderate amounts, hormetic stress is beneficial to human health. Listen to the full episode to learn more about the Wim Hof Breathing Method!   7 Powerful Quotes from this Episode ‘By mastering this sort of breathing, we can not only dive deep, but we can heat ourselves up, heal ourselves, and do so many other things’. ‘Scientific papers were published about this 115 years ago, showing very clearly that you need a balance of carbon dioxide and oxygen to operate effectively and efficiently. When we breathe too much, we can offload too much CO2, which actually makes it harder for us to bring oxygen throughout the body’. ‘That slower breath with that pressure allows us to gain 20% more oxygen breathing through our nose than equivalent breaths through our mouth.” ‘I think our bodies are the most powerful pharmacists on the planet and that’s been shown, so why not try to focus on your body and health a little bit’? ‘By having a smaller mouth, you have less room to breathe. And this is one of the main reasons so many of us struggle to breathe’. ‘Start slow, start low. See what your body can naturally do. If after six months, you’re like, ‘I’m still not, this isn’t working’, go see someone and take it from there’.  ‘I talked to dozens and dozens of people who have fundamentally transformed themselves through nothing more than breathing. I want to mention it again. I’m not promising this is going to work for everyone, for everything, but it needs to be considered as a foundation to health’.   About James James Nestor is a journalist and bestselling author. He has contributed to many newspapers and publications such as The New York Times and Scientific American. His first book, DEEP: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves, took inspiration from his journalistic coverage of a world freediving championship.  James also authored Breath: The New Science of a Lost Art where he combines thousand-year histories with modern research to shed light on proper breathing. His investigations have revolutionised the conventional understanding of breathing and have helped many people live healthier lives. His other projects include speaking engagements for institutions, radio and television shows, and collaborations for scientific research and communication.  Learn more about James Nestor and his work on diving and breathing by visiting his website.   Enjoyed this Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can include more amino acids in protein in their diet. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Of The Podcast! Welcome to Pushing the Limits, the show that helps you reach your full potential with your host, Lisa Tamati. Brought to you by lisatamati.com. Lisa Tamati: Well, hi, everyone. Welcome back to Pushing the Limits in this new year. I hope you're enjoying yourself. You've had a good break over the holidays, and I have a fantastic guest today. Wow, this guy is insane. So his name is James Nestor, and he is an author, New York Times best selling author, Wall Street Journal best selling author, London Times New York Times bestselling author of a book called Breathe. So it's all about breathing. You might think, how the hell do you write a book on breathing. But I tell you, this is going to be a really exciting interview, and you're going to learn so much that you wish you'd been taught years ago. He's also the author of Deep, another best selling book that he did on freediving. And he's a filmmaker and science writer for many of the science magazines. Now in this book Breathe. He explores the million year long history of how the human species has lost the ability to breathe properly. And why we're suffering from a laundry list of maladies from snoring to sleep apnea to asthma to autoimmune diseases and allergies. And in this, on this journey in this book, which was absolutely fascinating. He travels the world and spends a decade in the attempt to figure out what went wrong and how do—we fix it. And, you know, the links that the sky week two—for his research has just absolutely next level. I really enjoyed doing this interview with James. He's an incredible person. And just so very, very interesting. So I hope you enjoy the show. Before we head over to speak with James in San Francisco, just like to remind you to do a rating and review if you came for the show. This is a labour of love. And it really really helps the show get out there if you can give us a rating and review, either on iTunes or wherever you're listening to this podcast. Or if you can't work it out, just send me an email with it. And we'll gladly receive those as well. And if you want to reach out to me if you've got any ideas for podcasts, or people that you would like to see on here, or if you have a question, health question, if you want help with health journey, health optimisation, epigenetics, run coaching, that's our day job. That's what we do for a living. And that's what we are passionate about. And that's what we love. So if you're having trouble with a tricky health issue, if you wanting high-performance, if you're wanting to do that next ultramarathon or first run your first five-kilometer race, whatever the case may be, please reach out to us, lisa@lisatamati.com. And you can find all our programs also on that website, as well as this podcast and lots of other goodies. So I hope you enjoy this interview with James Nestor. Over to the show now and thanks for listening. Lisa: Well, hi everyone and welcome back to Pushing the Limits. It's fantastic to have you with me and I am jumping out of my skin for excitement today because I have someone that I've been just so looking forward to interviewing. An amazing author, James Nestor, who is going to be sharing his research and his book, which is really a game-changer. Breathe is the name of the book. And James is coming to us all the way from San Francisco today. So welcome to the show, James. Fabulous to have you. James Nestor: Thank you for having me. Lisa: So James, can you just give us a bit of a background into your—who you are in your background? And how the heck did you end up writing a book about breathing? And why do we need to know about it? James: So I'm a journalist, and I write for science magazines and outdoor magazines. I've been doing that for years and years and years. And I think the real jumping off point for me was when I was sent out to go to Greece to write about the world freediving championship. And even though I've spent my life near the ocean, I'm a surfer. I'm a swimmer and body surfer, all that, I had never really spent too much time under the ocean. And I had never seen anyone freedive before because the water is very cloudy here on the West Coast. There's not a lot of places to do this. So I remember going out in this boat, it was the first day of the competition and just watching these people take a single breath and go down 300, 400 feet on a single dive there. And come back four minutes later and—just it was like they we're answering emails just like. Okay, next up, back for lunch. It was what the hell is going on here? I had understood that this was absolutely impossible. And yet here these people vary sizes, various forms - big, tall, large, small, all that - that had mastered this thing. And I got to be friends with a few of them who took me into this other side of freediving outside of the competitive freediving, which I just thought was pretty insane. And they allowed me to understand free diving as this meditation. And of course, breathing is at the core of this meditation. And by mastering the sort of breathing we can not only dive deep, but we can heat ourselves up, heal ourselves and do so many other things. Lisa: Wow, so that was the jumping off point in, for those interested. Yeah, I've taken an interest in freediving too. And my gosh, what they do is pretty next level, insane. I don't think I'm crazy enough to really have a go at it. To be fair, but absolute admiration for what they do and how they do it, in—the everything that they have to overcome. But okay, so if we just jump in now, the into—how does we know? What can we learn from these free divers and other traditional breathing techniques? And why is it important for the everyday person to be understanding how the breath works in the physiology, which we'll get into which I found absolutely mind blowing and thought, why is nobody told me this? And why did—why does, why should someone listening to this actually be interested? James: So the free divers told me that the only way to hold your breath is to master this art of breathing. And it was also something interesting to see all of these different people. And they all had these enormous chest, they had expanded their lung capacity. Some people double the average adult lung capacity by forcing. Well, they were not born this way. So it made me think about how malleable the body is depending on what inputs we give to it. And so I got back to San Francisco, and I wrote another book that featured freedivers. But in the back of my mind, that book was called Deep. And it looks at the human connection from the very surface to the very bottom of the deepest sea, magnetoreception echolocation all that. But as I was researching that book, and writing, I just kept finding more and more information about breathing, about how so many of us in the West, including in the medical world view breathing as just this binary thing. As long as we were breathing, we're healthy, and we're alive. When you're not breathing, that's bad, your dad or you have a serious problem. But that is such the wrong way of looking at this. It's like saying, as long as you are eating, you're getting food, you're getting nutrients. But it's what you eat. That's so important. And it's how you breathe. That's so important. So I was lucky enough to then meet a bunch of leading experts in this field who have been studying this stuff for decades, even publishing in these weird scientific journals. No one's been reading their stuff. I thought, why the hell hasn't anyone told me this? Like, I'm middle aged, I've been mouth breathing, through most of my life. I've been whenever I was working out or surfing, I'm just thinking I'm getting more oxygen in. And this is so damaging to the body, and no one was talking about it.    So this book took me so long, because I couldn't understand why some researchers on one side were saying how you breathe has no effect on your asthma, has no effect on your body, on your brain. And this other side was saying they're 100% wrong. Here's all the data. So it was going through all that and weeding through all that that took me a while. But I think at the end, I finally found the truth behind all of this. Lisa: He certainly did. And the book is such a deep deep dive like you know, and I've been talking to some friends about you know, reading this book and, and everything. How can you have a whole book on breathing? And I'm like, you have no idea. You could probably write 10 books on breathing and it's so powerful. And as an athlete I've, you know, I was just saying to you prior to the recording, I've spent my entire life as an asthmatic since I was two years old. I have a very small lung capacity. I have a low VO2 max, despite that I decided to become an endurance athlete. Go figure that one out, got some mental issues, obviously. But I'd spent my entire athletic career breathing in my mouth in places like Death Valley, in the Sahara, in the Himalayas, and altitude, and you know, freezing cold temperatures. And all of the problems that that brought and so this book has been a life-changing thing for me personally. Unfortunately, I'm no longer a competitive athlete bagger. You know, like I didn't get the memo back then. But now training hundreds of athletes. Wow, I can start to influence them and change them and are already started to adopt some of the information into the programs that we're using. So super powerful information, and in really important. So, okay, now let's go into a little bit—the physiology of breath because we sort of think if I take deep breaths, and breathe often in faster, if I'm running, then I'm going along. I'm getting as much oxygen as my body can get. Why is that completely upside down? James: That is upside down. And it's so counterintuitive. It took me months to get my head around this, even though we've known these scientific papers were published on this 115 years ago, showing very clearly that you need a balance of carbon dioxide and oxygen to operate effectively and efficiently. And when we breathe too much, we can offload too much CO2, which actually makes it harder for us to bring oxygen throughout the body. If you don't believe me right now, you can breathe 20 or 30, heavy breaths. You might feel some tingling in your fingers or some lightness in your head. This is not from an increase of oxygen to these areas, but a decrease of circulation. Lisa: Wow. James: Because you need a balance of CO2, for circulation, for vasodilation. This is—it is integral to providing blood and nutrients to our body. And for some reason, as Westerners we just think more is better, more is always more. That is not the way of the proper way of thinking about this when you talk about breathing, you want to breathe as closely in line with your metabolic needs as possible. Why would you? It's like being in a car. Why would you be revving the motor? Everywhere you're going, I had a stop sign just revving the motor. When you were over breathing. That's exactly what you're doing. You're causing a bunch of wear and tear on your heart on your vascular system. And you're sending stress in those—to your mind. People like you are very strong willed and we'll fight through it right you'll just keep going you're in pain, I don't care. I'm gonna finish this race. I'm gonna make it happen. Compensation is different than health. Oh, and and so this is why so many professional athletes, they'll be really good for a few years. The minute they stopped, diabetes, chronic health problems. Our body.. Lisa: Thyroid, diabetes, metabolic problems. Yeah, like no hell, you've spent your life being a disciplined athlete. I'm struggling with hypothyroid, for example, and high blood sugars. And I'm lean and I'm, you know, it's like what the heck. Like, wow. And I hope through the breathing in some of the other stuff that I'm doing that I can remove some of the damage because you're because it is so counterintuitive. So that carbon dioxide there was a real mind bender for me, because I've always understood carbon dioxide as a negative thing. You know, we want to breathe it out. We want to get it out of the system. That's the end result of you know, what do you call it the electron chain in the ATP production, and we're producing this carbon dioxide, we're gonna give it out. And that's not the case, isn't it? It's a controller of the acidity in the blood is something that we want to train, our chemoreceptors need to be trained in order to be able to tolerate more carbon dioxide. So this just dive into the winds a little bit on the actual physiology that I've just touched on the air so that we can actually get to the bottom of this carbon dioxide, your mind bender, really. James: So when we take breath in, it enters into our lungs and the bronchioles, to these little air sacs, the alveoli, and from there it goes through various layers and enters into red blood cells. The vast majority of oxygen enters into red blood. So there's some free floating but not much. So in those red blood cells or something like 270 million hemoglobin, and so then it enters into this hemoglobin. And it's, you know, it's funny, why would when we're working out, why would we get more oxygen in one area than another? So CO2 is the signaling molecule. So where oxygen is going to detach is an areas where there is CO2, and oxygen isn't going to attach otherwise. So you need this healthy balance of CO2, we have 100 times more CO2 in our bodies than we do oxygen.  Lisa: Wow. James: Okay, so this is this very carefully controlled system that needs to be in balance, and our bodies are so wonderful at keeping us alive. So when we become imbalanced, all these other things happen. If we become too acidic, we'll learn to breathe more, right? We’ll trigger that if we become too alkaline, our kidneys will release bicarbonate. So all of this is incredible and so important. Compensation, different than health. We can compensate for a very long time. Imagine you can live maybe 40 years eating garbage crap food eating Fritos. That doesn't mean you're healthy. No offense to Fritos. Delicious, absolutely delicious. But, you know, it doesn't mean you're healthy. So… Lisa: Yeah. James: ...the reason why you have to understand this balance of CO2 and oxygen is because you can't just understand CO2 as a waste product. It's still considered this a medical school. Yeah, you don't need it. But people who study this know that is—it's absolutely essential to have that balance, you don't want too much. But you don't want too little. You want your body to be able to operate at peak efficiency without having to go through all those compensations, right? To keep you there.   Lisa: Exactly. So when we breathe in, we.. When I say, we don't hold our breath, and I'm holding my breath for a long time, as long as I can. And then that's horrible urgency that comes up and you start to—your diaphragm starts to make that sort of hiccup thing. And this is actually the chemoreceptors in the brain, which is the area that is what I understand, correct me if I'm wrong, that is measuring the CO2 levels more than anything in the blood, not the oxygen levels. And it's so, the CO2 going up, and then the body's going “Oop, time to breathe,” and it makes you do that, you know, hiccup thing in order to make you breathe. And when I'm doing my breathing exercises that I've learned from you, I let that reflex go for a while while I'm training my body and to be able to accept more carbon dioxide. And that will help me be a better athlete with a bit of a EO2 mix hopefully, and make me faster and so on. But it's the CO2, that's actually pushing the oxygen into the cells as well, isn't it? And that was another, a mind bender as well. James: It's an exchange. So you can think about those red blood cells as this cruise ship, right? So and they're full of oxygen. And they cruise to areas where there are other passengers that want to get on this is CO2, and they exchange. The CO2 hops on as oxygen hops off. And this is just how it works. So that need to breathe, you're 100% right. A lot of people think, gonna exhale, hold my breath. “Oh, I don't have enough oxygen, I need to breathe.” No, that is dictated by rising carbon dioxide levels. And so many of us are so sensitised to CO2, that we can't hold our breath more than 10 seconds without going. But they've done a study with athletes. And they found that to very comfortably hold your breath, over 25 seconds, 89% of those athletes will not have any breathing dysfunction. So this is a great practice to do. And this is why this is used in so many different breathing techniques for so long. The ancient Chinese were doing breath holds. Pranayama ancient Hindus were doing breath holds for thousands of years—is to exhale softly. And to hold your breath calmly. You don't want to be struggling and feeling your diaphragm moving. Just calmly, when you feel a little teaspoon of discomfort. You breathe and you calculate how long that is. Don't look at this as a competition. I know that there's a lot of people out here. No, you can compete later. So what you want to do is to get your CO2 tolerance higher, because by having a higher amount of CO2, which is really a normal amount of CO2, your body can operate better. You will have more circulation. Oxygen will detach more easily. And when you're doing endurance sports, this is what you want. You don't want to use energy for things you don't have to use energy for. You want to be burning clean and tight. And that's what this allows you to do. Lisa: This is about efficiency isn't and maybe you're saying that the average person is breathing 12 to 18 times a minute, on average. And ideally, we should be around the five and a half or six times a minute would be ideal. “So breathe light to breathe right” was one of the catchphrases that stuck in my head. And that's my trigger for all over breathing again. And so it's actually slowing down our breathing rate and not increasing the volume so much as diaphragmatic breathing. So using the deep, lower lobes of our lungs to actually get the breath end and doing it a lot slower. And why are we all you know, doing it 12 to 18 times a minute and overbreathing? Which is yeah. It is... James: Sometimes a lot more than that. I mean, I've talked to clinicians who see people breathing 25, 30 times a minute just and they've been doing this for decades, and their bodies are just destroyed. So it's, these things become a habit after a while and our body gets used to that cycle of compensation. And we start acknowledging this is normal. We started thinking having migraines is normal, having cold toes and cold fingers all the time is normal, being exhausted all the time is normal. None of this is normal. And especially if you look at modern populations of what's considered normal now, I mean, what 15% of Americans have diabetes, 25% have sleep apnea, 10% have autoimmune like, what is going on here? And that this is just accepted that, “Oh, just you know, I've my diabetes...” Lisa: Aging. James: ...my drugs. So anyway, I'm getting off track here. You when this becomes a habit, again, compensation different than health. And a wonderful practice to try is to breathe in at a rate of about five to six seconds, and breathe out at around that same rate. I put in the book 5.5 yet, but then people have been writing me, saying, 'I'm a half a second off'. Oh, my God. So now I'm saying anything in that range. And if that's too difficult for you, slow it down, go three seconds in three seconds out. It's perfect. This is not a competition. This is about acclimating your body. So we can't breed this way all the time, that's going to be impossible. But whenever you become aware of your breath, that you're breathing too much, you can bring your breath back by breathing this way and recondition it. And the point of all these exercises is not to think about them. You want to do them often enough, that you're always breathing through your notes that you're always breathing lightly and slowly. And that range of diaphragmatic movement, especially for athletes, I cannot tell you how essential this is, when you're breathing too much. Okay, here's what's happening, you're breathing up into your chest, which is extremely inefficient. There's more blood further down in your lungs, so can participate much more, much better in gas exchange. But you're also doing something else. You're taking air into your mouth, your throat, your bronchi, bronchioles, none of which participate in gas exchange yet do you bring it in? You go? I'm using maybe 50% of that breath. If you slow down with the same volume, six laters a minute, to about six or seven breaths, right? Per minute, your efficiency goes up 35%. 35%. And if you're not gonna make a difference, you're running for five hour days. You're crazy. If you look at Kipchoge, check out how he's breathing, you know, an hour and a half, extremely light. He's completely in control, you can hardly see his chest. And he is in the zone. Sanya Richards-Ross was the top female sprinter in the world for 10 years, check out how she's breathing through the nose in control, destroying everyone else and all of our competitors. So it takes us a while, which is why people don't, you're going to see a decrease in performance when you switch. Okay, guaranteed that it's gonna to go down. If you stick with it, it's gonna go up. I don't want to say that it's true for everyone. But I would say 95% and the breathing experts, the elite trainers I've worked with have told me 100% of the people they've converted, their performance goes up and the recovery is cut by half. Lisa: Wow. And then I mean, who the hell doesn't want that as an athlete, you're fighting for 1%. So when we're talking, no such mess of possible changes that don't rely on your genetics and don't rely on you know, things that you can't control anyway. And like, for me, transitioning has been hard. I'll be honest, because I was completely congested all the time. And that's why I'd heard that nasal breathing because that’s the next thing we'll discuss that nasal breathing was very, very important for a number of reasons. I didn't really understand why. But I was like, well, I can't breathe through my nose is just blocked the whole time. And I don't have a show on hell of doing that. So well. Well, I'll carry on doing my breathing. And then when I learn how to decongest my nose and sometimes it will take me two or three breaths. And the first time the first couple of weeks when I was doing it, my nose was running and I wasn't getting anywhere and I'm like, this is not working. But I pushed through that phase. And now I can run for like a team case at a fairly good pace, completely nasal breathing, if I do the warm up phase properly, if I go out the door and just try and do it straight out, the gate won't work, I need to do the walking, holding my breath, and get that cleared first, and then I can get into my training. And then I can hold it in the first 10 minutes, I'm still finding it a little bit like I want to breathe with my mouth, but that instinct is there. But I'm slowly training myself into that system. And saying, I can actually, you know, I can actually run for a good hour just through my nose without any problems. And I've also not done the high-intensity. So I backed off the super high-intensity, because I know I'm automatically going to open my mouth when it gets to that. So while I'm in this transition phase, I'm not doing anything beyond that sort of aerobic capacity level. And I think I need this just to adapt. So these are huge types of people listening out there, if you are congested, and you think, well, this is all well and good guys, but there's no way in hell that I'm going to be able to breathe through my nose. Think again, there is, it's just a matter of being taught how to do it. And that's a pretty simple couple of exercises that were, you know, that's in the book. It can really, really help us if you persevere through it. And then I expect to see improvements and my VO2 max and all the rest of it. Now, let's talk a little bit about the reason why it has to be nasal breathing. And so it's not just about breathing slowly. We've talked about breathing slowly, we've talked about diaphragmatic breathing. We've talked about CO2 and the role that we don't want our CO2 levels too low in the body. Let's talk now about the whole. Where was I going James? Help me out. I've just hit a.. James: You wanted to talk about breathing, you want to talk about fitness, you want to talk about nasal breathing. Lisa: I hit a moment. So nasal. So we want to understand the physiology of the nose and why the nose is what we want to be breathing with rather than our mouth. James: So I want to mention a few things. A few more things about running. This may seem overkill, but just a couple of points. So what I've heard from various instructors, Patrick McKeown is a world renowned breathing therapist, top got Brian Mackenzie the same thing. Never work out harder than you can breathe correctly. So if you're entering the zone, your mouth is open, slow it down and build your base and work up from there. Sometimes it took Dr John Douillard took him six months to fully acclimate. But once you get there, you are going to find a power in yourself that you did not know existed. And this has been proven time and time again. When Carl Style was working with the Yale running team and the US Olympic running team. He said that these people suffered way more sicknesses, respiratory problems, asthma, COPD than anyone else. And he said, “They push through it because they're competitors. They're gonna push through it.” A complete mess. So there has to be a slight shift and thinking of like, you have to accept your performance is going to go down for a little bit. Right now's a good time to do that. We're still in a pandemic. So you know, once things open up, you'll be kicking everyone's ass. And that's not a bad thing. But just know that this is a wave. This is a process. So the reason why you want to be doing this, we'll get to nasal breathing now is I will bring on my guest. He's been waiting over here patiently. Steve, for the people who aren't watching this, I'm holding up a cross section of a human skull. You can see the nose right here. When you breathe through the nose, you're forcing air through this labyrinth. It's so similar to a seashell. It's called the nasal concha. So seashells have their shells this way to keep invaders out to keep pathogens out. Right? Our noses serve the exact same function. This is our first line of defence. So when we breathe through our nose, we're heating air which is important in cold climates where humidifying it, which is very important in dry climates. We're pressurizing it, we're conditioning it, we're removing particulate which is important, if you live in a city or basically anywhere else now. We're helping to fight more viruses. So there will be a smaller viral load breathing through the nose. And we condition this air so by the time it enters our lungs, it is properly conditioned to be more easily absorbed. When you're breathing through your mouth. You can consider the lungs as an external organ. Yeah, because they're just exposed to everything in your environment. So not only that, not only is this the most effective filter we have is it forces us to breathe more slowly. This is a self-regulating device. Yeah. How long did it take me to take that breath took a while? How long does this take? Yeah, nothing. So that's slower breath with that pressure allows us to gain 20% more oxygen breathing through our nose than equivalent breaths through our mouth. Again, if you think this is gonna make no difference to, you you're absolutely crazy. And this is simple science. You know, this isn't controversial stuff. Lisa: No, this is simple science, but not well, knowing until your book came out and became a worldwide best selling book. Thank goodness because this stuff needs to be out there. And I'm called silly because I'm deep in the waves and in researching all the time. And by hacking and the latest longevity, and the goodness knows what I'm just always into the latest and greatest. And I'm constantly surprised at how you know that some fantastic information never sees the light of day, because of the systems that are in place, or traditions and laws and stuff. And it's like, wow, we have to get this information out there. And this is one of those times when I'm thinking thank goodness, someone has put this into a book that's readable for people to understand the science without having to do such a deep dive themselves. And I think that that's really important. And that nasal, you know, nasal breathing. Also, it does another thing that I found really, really interesting was all about the nitric oxide. Can you explain what nitric oxide is and what it does in the body and why the nose is so important in that regard? James: Nitric oxide is this amazing molecule that our bodies produce that plays a central role in vasodilation. Having more nitric oxide will decrease your chances of having a stroke, will decrease your chances of having a heart attack. It will increase circulation to your brain. I mean, I can go on and on here. It's no coincidence that the drugs Sildenafil also known as viagra, guess what it does, it releases nitric oxide in your body. That's how it cleans. Yeah, we get six times. One study showed that we get six times more nitric oxide breathing through our nose than we do through our mouth. And if we hum we get 15 times more nitric oxide. So this has an incredible effect on the body and especially now there are 11 clinical trials right now where they're giving patients with COVID. Guess what? Nitric oxide. And apparently, according to Nobel Laureate, Louis Ignarro, oh, it's working wonderfully well in these. Studies are going to be out soon. I heard something. My brother in law's an ER doctor, my father in law's a pulmonologist. So we talk all about this stuff. And the vast majority of the people suffering the worst symptoms of COVID are people with chronic inflammation. And as an opposite, very observational study. There are also mouth breathers. Yeah. And this was known 100 years ago, they were saying 75 to 80% of the people with tuberculosis are mouth breathers, chronic mouth breather. So there's been no official study on this just this is just observational stuff. Don't go write me about this, that your nasal breathing got COVID. It can happen. Lisa: Can happen still, we're not saying that.  James: It's to me, but we know that can happen. But we also know something else. That breathing through the nose will help you defend your bodies so much more effectively, against viruses. And this is what Louis Ignarro again, he won a Nobel Prize. So listen to that guy, if you're not gonna listen... Lisa: Yes and I've actually I've heard Dr Ignarro speak a number of times, and I'm hoping I can get him on my podcast to actually just to talk a whole session on nitric oxide and what he discovered, because he he won a prize for discovering this, this gas if you like in the body, because nobody really understood what it was or how it operated. And it is being used for Viagra. And the reason it works for that is that it expands and dilates the blood vessels, but that's what's actually doing it and all parts of our body. And therefore when we're doing this nasal breathing, and we're getting more of that nitric oxide and I mean, a lot of the athletic supplements that you can get now in your corner supplement store are about, you know, drinking beetroot juice or whatever increases your nitric oxide. So this is another way to get at an info for you athletes out there. You want better performance, you know, a lot of my athletes are on beetroot juice and things like that. Just nasal breathing is another way of doing that. You know, so that's a really big piece of the puzzle, I think. James: And those don't work. They certainly work but the key was so much of this just like with a key with oxygen. You don't like, go and get a bunch of oxygen for five minutes, then walk away so I'll fix them. You want to constantly be producing this stuff. So beet juice, you know what we'll work for a short amount of time. But to me, it seems like a much better idea to use something that we're naturally gifted with to use our nose. And to constantly be having a body that can constantly produce a healthy healthy level of nitric oxide. I drink beet juice. I'm a big fan of that, the nitrates and other vegetables can help release more nitric oxide. Great stuff, right? But nasal how often can you be drinking beet juice, you don't want to be drinking that 10 times sugar in it. Lisa: No. There's a lot of sugar in it. James: There’s a lot of sugar in it and you know, occasionally is great, but there's other ways of doing this. And you know, I think our bodies are the most powerful pharmacists on the planet and that's been shown so why not try to focus on your body and health a little bit? Well last thing I want to mention that I just find, is so frustrating here in the US is all this talk of COVID all this talk of you know wear a mask, which I'm a believer in that stay at home. I'm a believer in that. Zero talk about not eating four double cheeseburgers a day.  Lisa: Hey, mean. James: Ola, like getting your health and breathing through your nose. like where's that conversation? Getting vitamin D, getting vitamin C. And so anyway, we've seen what the government's you guys have a much more progressive government, let me tell you, we're so jealous of it. But now we have the whole... Lisa: We’ll be a medical society, though there's nothing. It's not that late. But yeah, and I've had a number of episodes, I've just done a five part series on vitamin C, and intravenous vitamin C, and cancer, and sepsis. And, you know, the whole gamut in the problems there. In this, every single doctor has said to me too, when it comes to COVID, why aren't we building up our immune system so that we don't get people in our ICU on ventilators? You know, so that we don't get to that point, or we have less people and, you know, that just seems like a no brainer to me, but we're still promoting eating crap and drinking crap. And, you know, and not taking into account. It's, yes, I mean, the vaccines and all that, but how about we just take a little bit of self-responsibility we might not have as bad if we do get it. You know, like I've got a mum. I've just written a book called Relentless that my listeners know about and it was about rehabilitating my mum back from an aneurysm four and a half years ago, where she hit massive aneurysm. Hardly any higher function, I was told, like, should never do anything. Again, I spent four and a half years rehabilitating her and she's completely normal. Again, she's driving the car, she's walking, jogging, everything's fine. And this is why I've ended up doing what I do, because I'm very passionate, because none. And I mean, none of this was offered in the standard medical system that we were in. They were great at the surgeries, they were great in the crisis. But when it came to rehabilitation, there was just nothing there, and so I discovered all of these things. And one of the passions I have is just staying one step ahead of here and giving her the next thing now she's 79 years old, I want to keep her healthy. So when COVID threatened us, you know, I've, you know, got over there in the corner, my hyperbaric oxygen chamber, my ozone over the air, and, you know, you name it. I've got it so that if it does come, we prepared as prepared as we can be. And that is a good approach, I think prevention, rather than waiting for the disaster, and then trying to pick up the pieces at the end of the day. You know? James: Yeah, and I just want to be clear, and I know that you're saying the same thing here. There's, doctors in my family that practice Western medicine who've helped people, when I get a car accident, last thing I want is acupuncture. I want to go to the ER and have somebody say, “Sir, I break a bone. I'm not doing pranayama breath work, I'm going to go and get a cast.” But about rehabilitation. This is 100% true, because it costs a lot of money. There's no way a system can support full rehabilitation. And one thing that I've heard from almost every expert in the field, whether it's a professor at a university, or an MD, or a nutritionist, or whatever is they believe, this isn't my view. This is their view. I want to be objective here but they believe that there's a reason people aren't talking about breathing again. It's, there's no money in it. There's a money. Oh, why the US government isn't saying “Don't go to McDonald's today.” That's going to shut the economy down. So the good news about this is people who are interested want to take control of their health. There are now other means of getting information from people who have studied this stuff, people who are into scientific references, who are looking at science in a real objective way. And so I view this thing, hopefully, this is going to be a lesson we can all learn then that we can acknowledge how incredible the human body is, how we become susceptible to illness, and how to better defend ourselves in the future. Lisa: I'm just so on board with all of that. And I think it's our right and this is a problem we do. You know, we love Western medicine, they do some brilliant things. I love naturopathic medicine, I love alternative, complementary, whatever you integrate, or whatever you want to call it.   We've all got deficits, and we've all got blind spots, and every single piece of this. And it's about bringing the whole lot together, and not letting money rule the world. I think is, if we can ever get to that point, that would be fantastic because it is at the moment. And there's a lot of things that are being hindered, like things, simple things like breath work, like stress reduction, like intravenous vitamin C's, like things that don't, nobody can make money at, or hyperbaric oxygen is not going to make millions for anybody. So it's not getting out there, that information is not getting out there. And it needs to be out there. We got I reckon we could talk for days, the job's because we were obviously on the same track. But I wanted to touch on a couple of areas. One was the whole skeletal muscle record of our ancestors and our facial, you know, our whole facial development and why that's part of the problem and the food problem, the mushy food that we eat today. And then remind me to talk briefly about the immune system and all this inveigled the vagus nerve and stuff. So let's start with though, with the skeletal record, and the difference between our ancestors and how we are today. James: So early on in my research, I started hearing these stories about how humans used to have perfectly straight teeth and I don't know if you're like me. I had extractions, braces, headgear, you name it, every single person I knew had the same thing. It was never if it was just went this is what how it was done. At wisdom teeth removed. If you think about how weird that is, you're like, why are we removing teeth? From our mouths? Why are teeth so crooked? Where if you look at any other animal in the wild, they all have perfectly straight teeth. And what I learned was that all of our ancestors, before industrialisation, before farming, any hunter-gatherer all had perfectly straight teeth. So I went to a museum and looked at hundreds of skulls, and they all stared back at me, these perfectly straight teeth. Completely freaked me out. They had these very broad jaws, wide nasal apertures forward, growing powerful faces. So if you have a face that grows this way, and you have a mouth that's wide enough for your teeth, you have a wider airway. Having a smaller mouth, you have less room to breathe. And this is one of the main reasons so many of us struggle to breathe, we have upper airway resistance syndrome, sleep apnea, snoring, and so many other respiratory issues is because there's less room in there. And what happened is this came on, in a blink of an eye with industrialised food in a single generation. People went from having perfectly straight teeth, wider nasal apertures, to having crooked teeth and smaller mouths and a different facial profile. And this has been documented time and time again. Yet I had learned in school, which for me, it was zillion years ago that this was evolution-meant progress we're getting we're always getting younger, you're getting taller, we're getting better, look around the day and ask yourself if that's true, it's complete garbage. And then I went back and looked at the real definition of what evolution means. All it means is change and you can change for the better, or for the worse. And humans, as far as our breathing concern is concerned, are changing very much for the worse. Lisa: Wow. And so we're, I mean, I'm saying I grew up have had so many extractions and teeth completely crooked and a tiny little mouth and all of those sort of problems that you're describing. So what was it that their ancestors did differently? So it was just the food being not we not chewing as much was that basically? Yes, like that's that was a real chain game changer for us when the industrialisation happened and we got mushy food. James: There were many inputs, chewing is the main one. So when you live in an extremely polluted environment, sometimes your nose can get plugged, right? You start breathing through your mouth, that can create respiratory problems, but if you breathe through your mouth long enough, your face grows that way actually changes the skeletal picture of your face. So that's another input improper oral posture is what that is called, but it's for when you're younger chewing is so essential and it starts with breastfeeding. There were no Gerbers food. I don't know if you have that out there, but there were no, like, soft foods. Just a few 100 years ago. So if you think about it, so now we're eating the soft processed foods right out of the gates. We're going, we're being fed on a bottle, soft processes. All of our mouths are too small and too crooked. So this chewing stress starts at birth. They've done various studies looking at kids who were bottle fed versus those who are breastfed. When you're breastfed, your face pulls out your mouth, gets wider because it takes a lot of stress to do. Two hours a day, like every day, every two hours, you're doing it. And literally, and I've talked to parents who had twins, I just talked to a lady yesterday who bottle fed one did love not want to be breast fed breast fed the other. They look totally different. One has crooked teeth, one has autoimmune problems. One has swollen tonsils, the other doesn’t. So that is anecdotal. But there's been studies in the 1930s they did tons of studies into this. So I'm a dude, I'm not going to sit here and tell everyone they breastfed people for that is not my point yet. But some people just can't. But I think it's important to acknowledge that the physics of how this works. And after that, if you have bottle fed a kid that's fine. But they need to start eating hard foods baby led weaning, this is what needs to happen to develop that proper jaw to develop that proper airway. And even if you don't do that, if you then go to soft foods, and your kid is two to three years old, and it's snoring or sleep apnea, which is so common now it's so tragic, because that leads to neurological disorders, ADHD, again. This isn't crazy New Agey. This was at Stanford, there's 50 years of research on this from the top institution here. So there are direct links between those things, but luckily we have technologies now that can help restore to the mouth to the way it was supposed to have been before industrialisation. They actually widened the mouth of these small little kids, and open their airways, and it drastically improves their health. Lisa: Today so it's palatal expanders that you you tried out and actually isn't even as an adult was you developed I remember it was at eight coins worth of new bone in your in your face and in a year or something crazy so we can still so if you've missed about if you've not received your kids or your you didn't get that yourself or whatever, it's not all over there is things that you can start doing even starting just to chew now like that to eat some carrots and whatever you know, whatever hard foods you can find to actually use those that powerful joy in order to make it stronger. It's just like every other muscle in the body isn't it? And when we're mouth breathing to our remember you saying or the muscles here get lax and flattered and just like any other muscle that we're not training, if we're if we're going to mouth open all night and we're you know, then we're causing those muscles to be lax and over time that that leads into sleep apnea and things as well can do. So yeah, so this is something that we can practically get a hold on now even if it's a bit late for you and I think. James: Yeah, I talked to my mum I was bottle fed after like six months my mum was like six months is a long time when I was growing up bottle fed soft foods industrialized crap my off intel I was you know 25 and it discovered these things called vegetables. But you know, so so this isn't pointing the finger at anyone we were sold this story by our governments that said you shouldn't eat mostly refined grains, eat your Cheerios, eat your bread, or crema wheat eat your oatmeal like that this is eat your sugar, that's good. Eat your chocolate milk, you know, so we have knowledge now we know the folly of our ways. But the one thing that was inspiring to me this is easier to do, when you've got a developing kid quickly growing it, you can set the foundation and their face will grow around like their faces grow different. It's just, it's beautiful to see how the body forms to its inputs. So I, you know, youth was several decades ago for me, for far too long. I was a child of the 70s and 80s. Right? Yeah, we thought I thought once you're in middle age, you're completely screwed. What can you do, but that is just a convenient excuse for people to say, “Oh, it's genetics. Oh, I inherited this.”  Like genes turn on but they can also be turned off and so I wanted to see what how I could improve my airway health in a year and so I took a CAT scan, and I did proper oral posture, you're 100% right when, when you're just eating soft, mushy food in your mouth is open. All of those tissues can grow really flabby just like anywhere else on your body. But if you exercise them if you exercise the jaw, the strongest muscle in the body, you know, for its size, the tongue, extremely powerful muscle, you exercise these things, they get tone like anything else. And this can help open your airways. So this is just an anecdote, this was my experience, it'll probably be different for other people. But I did a number of these things. And a year later to the week, I took another CAT scan, and the results were analysed by the Mayo Clinic, which is one of the top hospitals here. And they found that I increased my airway size about 15 to 20%. In some areas, and I can't tell you just as a personal story, it has absolutely transformed my life because I can breathe so much more easily through my nose. At night. I am silent. I didn't snore before but I was knowing that my wife would always tell me, totally silent now. And of course I am because I have a larger airway, things are more toned air can enter more easily. Lisa: Is it easy to find palace expanders are these like any a couple of dentists in the world doing this sort of stuff? James: Not everyone needs palatal expansion. I've gotten so many hundreds of emails of people, you know how we are, it's like, what's the latest thing, oh, there's a new pill, there's a new device. Oh, I get it, that's gonna solve all my problems. So they can really help people who need it just like surgical interventions. For people who have severe problems in their nose are a huge help. They're transformative. What I found is a lot of people don't need that. And what I firmly believe is start slow, start low, see what your body can naturally do. If after six months, you're like, ‘I'm still not this isn't working,’ go see someone you know, and take it from there. But palatal expansion absolutely works for people who really need it, but you would be amazed by just doing something called oral-pharyngeal exercises. There was a study out in chest, which is one of the top medical journals, you know, they found this significantly cut down on snoring, not lightly, significantly. And all it is, is exercising the tongue, roof of the mouth, proper oral posture, just working out this area. Toning it, of course, that's gonna help you if this is flabby and hasn't been to.. Lisa: The gym for your mouth. James: That's what it is. And I view that world, there's a whole separate school called myofunctional therapy that is helping people do this, which is so beneficial. They focus mostly on kids, but they also work with adults. And this is what they do. They are the instructors, the gym instructors, for your mouth and for your airwaves. And I strongly recommend people looking that up, there's a bunch of instructionals for free on YouTube, you can go that route as well. Lisa: Oh, brilliant, we'll link to some of those on your website. And, you know, I get people those resources. It's just, it's just amazing and fascinating stuff. And who would have thought this conversation would go so deep and wide, I wanted to just finish up then with talking about the immune system and stress reduction and vagus nerves and all of us area too, because, you know, me included in this and most people are dealing with, you know, massive levels of stress, and breathing can I've, since I've read your book, and I was really, you know, quite aware of how to bring my stress levels down and movements and the importance of you know, yoga and all those sorts of things. I've had that piece of the puzzle sort of dialed in, if you like, but the breathing exercises and actually calming the nervous system down within minutes. Now I can fall asleep in seconds. And you know, what seconds is a bit exaggerated but minutes, and I can I can take myself from being in this emotionally, my god and i tend to be like that because I'm like, you know, busy, busy, busy. And then go, “Hey, I'm spinning out of control. I've lost control of my breath. And I hear myself and I pick myself up on it now.”  And I go and do two minutes of breathing exercises. That's you know if that's all I can afford to do, and I can switch into parasympathetic now, that's been gold. Can you just explain why the heck does doing this slow light breathing diaphragmatically stimulate the parasympathetic nervous system and the vagus nerve from what's actually going on there? James: Sure. So what people can do now is take a hand and you can place it on your heart. And you can breathe into rate of about three seconds and try to breathe out to about six to eight seconds, just whatever's comfortable. Now, breathe in again. 123 and exhale. And as you're exhaling out very softly, you're going to feel your heart rate, get lower and lower. And lower. So when you are exhaling, you're stimulating that parasympathetic side of your nervous system, our breath can actually hack our nervous system function. And by exhaling more, and taking these long and fluid breaths, you can trigger all of those wonderful things that happen when you're parasympathetic. You reduce inflammation very quickly. You send signals to your brain to calm down. You actually change how your brain is operating the connectivity before the between the prefrontal cortex and the emotional centers of the brain changes when you slow your breathing.  So throughout the day, if you want to remain balanced, you take those soft and easy light, low breaths, to account of whatever's comfortable, three, four, even up to six, and six out. But if at some times you feel “My stress levels are starting to increase. I'm feeling my mind slip. I'm making rash decisions.” Start extending the exhale. An exercise I like to do is inhale to about four, exhale to six, you don't have to do it that long. Inhale, two, three, exhale to five, whatever's comfortable, as long as that exhale is longer, you're gonna feel your body slowing down. And if you don't believe me, all you need to do is get your heart rate variability, monitor your pulse oximeter and take a look at what happens after 30 seconds of slow, focused breathing. And you will see this transformation occur in your body, if that can happen in a couple minutes, what's going to happen to you after a couple of hours of taking control of your breathing, or a couple of days, or a couple of months.  I'll tell you what's going to happen. I talked to dozens and dozens of people who have fundamentally transformed themselves through nothing more than breathing. I want to mention again, I'm not promising this is going to work for everyone for everything. But it needs to be considered as a foundation to health. Lisa: And you need to stick at it for a little bit. And you know, I do my HIV monitoring every morning before I get out of bed and do my breath holding exercises and look at my boat score from Patrick McKeown. And you know, all that sort of stuff. Before I even put my feet on the floor, and I yeah, I can control my heart rate to a degree just through my birth weight. So I know this works. And I know that when I do a longer exhale from that, and compared to the inhale, immediately, I just feel a bit more calmer, and a bit more in control. And it's reminding myself and this is the trick because we, when we're in the middle of work, and we've got meetings and phones are going and emails are coming at us, and it's like the “Lions are chasing me.” And it's been trying to remember to breathe in. Bring yourself down and calm yourself down. And just take that couple of minutes many times a day, you know, depending on how stressful Your life is. And in doing that on a regular basis, over time will have massive implications. Because we're talking here, your digestion. You digest food better if you're in a parasympathetic state versus a sympathetic, your immune system. Again, coming back to COVID in that conversation, you're going to be improved, you know, your hormone balance. Yeah, just to fix everything, the way your, the brain waves, all of these things are going to be affected by your stress levels. And what is th

Tune in at 5:00pm PT on 12/8/20 to watch the public live stream of this talk on YouTube, Facebook, Twitter or Long Now Live. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, journalist James Nestor questions the conventional wisdom of what we thought we knew about our most basic biological function, breathing. Nestor tracks down men and women exploring the science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary specialists to scientifically test long-held beliefs about how we breathe. His inquiry leads to the understanding that breathing is in many ways as important as what we eat, how much we exercise, or whatever genes we’ve inherited.

Sheena Sood, designer and founder of sustainable brand Abacaxi, was growing bored with fashion. It seemed like everyone subscribed to the same set of design rules. So, she decided to break the mold. "I felt the desire to start my own label because I wanted to set aside some of the color and fashion ‘rules’ that often come along with working in the industry," she tells Bustle. "I also wanted to highlight these traditional textile crafts in an exciting and different way.” Exciting and different is an understatement. After studying visual art at Brown University, and then a stint as an assistant and print and textile designer in New York City, Sood launched her first creative project to great acclaim. “I made a capsule of silk dresses and blouses, and appliquéd these vintage embroidered patches I had collected while traveling in Rajasthan." It was a hit. The young label quickly garnered attention and accolades from fashion editors and Instagram influencers alike. In September 2020, Abacaxi was recognized as one of Teen Vogue’s Generation Next Designers, an honor that celebrates emerging design talent. “It feels like an exciting time to be a woman of color designer because the fashion industry is finally starting to realize there is room for diverse voices, faces, and perspectives,” Sood shares, acknowledging the barriers she faced as a queer, Indian-American designer. “In the past, it has been a challenge as I sometimes felt overlooked. The other big challenge for me was starting a brand when I hadn’t seen anyone who looked like me do so here in the U.S.” Her Fall 2020 collection, titled “The Butterfly Effect,” is an homage to naturally occurring Turing patterns, such as orchid petals, butterfly wings, peacock feathers, snakeskin, and leopard spots. The designs emulate these visual references through a kaleidoscope of tie-dyes and embroidered quilting. Given these influences, it’s not surprising that Abacaxi — the Portuguese word for pineapple — merges a vibrant tropical spirit with the frenetic energy of NYC, where Sood lives. “For this Fall 2020 collection, I researched Turing patterns, essentially the science behind how patterns and rhythms are formed in nature, and knew I wanted to reflect and abstract them through handmade textiles,” she explains. “‘The Butterfly Effect’ has a climate justice aspect, and is related to the scientific and spiritual concept of the interconnectedness of all human beings on the planet. I like to hide some stories and personal anecdotes or motifs that represent different things to me in many of my pieces.” One of her go-to items at the moment is the Zebra Quilted Corduroy Coat. “I love the custom zebra-patterned all over embroidery, and the fact that the coat has bright aqua French terry on the inside so it can be worn as a saturated statement coat,” she says. “With a thick poly filling between the two layers of fabric, it’s warm enough for our cold winters here in NYC. I’d style it with the tie-dye turtleneck and tie-dye sharara pants.” Like most artists, Sood has had to adjust her routine due to the coronavirus pandemic. It’s an ongoing balancing act, but she’s proud of her ability to adapt amid so much uncertainty. “This year, during quarantine, I’ve learned about resilience and about how much I am really capable of on my own,” she says. “I’m proud of the way I was able to quickly pivot to making face masks in March, a product that was urgently needed. It started as a one-woman operation — me in my living room — and led to me hiring several female sewers who could keep sewing masks out of their homes in NYC using my fabrics.” It doesn't hurt that her face masks are an Instagram influencer favorite. Today, her self-care routine is all about listening to how she’s feeling in the present moment. Also key? Implementing new breathing techniques. “I took a course several years ago where I learned a breathing technique called Sudarshan Kriya, and it honestly helped me in every aspect of my life," Sood shares. "We should learn to take care of ourselves and our mental health the same way we learn every other subject in school.”

Brought up in a spiritual home environment, Sagar was initiated into the practice of Sudarshan Kriya by his Gurudev Sri Sri Ravi Shankar Ji. He organizes workshops for adults and children on how to combat anxiety, optimize performance, and enhance concentration. Apart from Yoga and meditation, he also organizes travel experiences and adventures in hills, forests, and villages across India. Topics Discussed: His experience with his father in spirituality (01:32) Kids being overprotected and their weird experiences with trees (02:36) His 1st experience with Gurudev Sri Sri Ravi Shankar Ji (05:04) Why did he take up the Art of Living Course (06:37) His experience with Anger (11:37) Why every individual is unique and how Sattva, Rajas, and Tamas Gunas are connected (14:33) Why you should adopt Sattvic Food (17:13) His experiences with healing others even when he had Pneumonia (18:38) How Nature is taking things back (21:19) This show is brought to you by me, your host Haresh Punjabi. I have been practicing Yoga & Meditation for the past 3 years. Being a student for life, I and our guests would explore the art form in greater depths, dissect its mysticism and make it accessible for all yogis and the ones who are genuinely interested to start this practice. We talk with teachers, masters, or anyone who practices yoga/ meditation and has had a huge impact on their lives. We will get into the weeds of different yoga branches/ styles like Hatha, Vinyasa, Yin Yoga as well as different forms of meditations - guided, transcendental, gratitude, etc. In the end, "Yoga happens beyond the mat. Anything you do with attention to how you feel is Yoga." Contact Sagar: Instagram: @beingwithsagardutta Email id: sagardutta@outlook.com http://sacrednirvana.com/sagar-dutta/ Contact me: Instagram - @theyogaconversations Email Id: haresh.punjabi777@gmail.com

“If self-care was important before the pandemic, it has become almost essential in everybody's life today,” says Usha Peri, MD, who is a DaVita medical council member and a SKY breath meditation instructor for the Art of Living Foundation. Listen to this podcast, in which Ryan Weir interviews Dr. Peri on self-care, with a focus on self-care for clinicians and during the pandemic. Dr. Peri discusses what burnout is and how to counteract it, what self-care means to her, how she became interested in the SKY breath meditation technique and why she became an instructor, and what tools she uses to help with her own self-care. During the podcast, she also demonstrates a couple breathing exercises that one can do in less than 5 minutes during a break in the day to unwind and reset before going back to work. Podcast Transcript: Ryan (00:40): Hello and welcome to the DaVita Medical Insights podcast. I'm your host Ryan. We're joined on the phone today by Dr. Usha Peri. Dr. Peri is on the medical council of DaVita and is a SKY breath meditation instructor for the Art of Living Foundation. Dr. Peri, how are you doing today? Dr. Usha Peri (00:57): Great. Thanks, Ryan. Ryan (00:59): All right. Dr. Peri, we're talking about self-care today and as we all know, there's a pandemic going on. So can you talk about the timing of this topic and why self-care for clinicians is so relevant right now? Dr. Usha Peri (01:11): Absolutely. Even before the pandemic physicians' burnout rates and health care professionals' burnout rates have been on the rise. Even though this word was coined back in the '70s, it has started becoming much more relevant recently with the rise of regulatory burden, as well as electronic health documentation burden that's being placed on the physician. Now, with the pandemic hitting, all of this has just gone exponentially high. Things are changing quite rapidly and they're asked to keep up with all the changes. As you know, regulations are changing, by the day, sometimes, and our telehealth visits, all of us had to transition to telehealth almost overnight. And the documentation rules around that keep changing as well. At the same time, our patients are also in this uncertain, anxious time. And so their demands on the health care professionals are higher and our ability to deal with the death and the grieving process, all of this is taking a huge toll on the health care professionals. If self-care was important before the pandemic, it has become almost essential in everybody's life today. Ryan (02:42): Yeah. And especially going months into this pandemic too. Dr. Usha Peri (02:47): Yes. And not knowing when it's going to end either, Ryan. Ryan (02:50): Right. Right. So self-care can mean a lot of different things to different people. What does self-care mean to you? Dr. Usha Peri (02:58): Right. That's a good question. Well, you're right. Anybody, who's human and living actually health care professional or not, is doing self-care in some form and fashion whether they call it that or not, right? All of us that are humans have to eat good food, hopefully, good, nutritious food, drink plenty of water, get a good night's sleep, and if things go well and we have a little extra time on hand, exercise perhaps, or spend some time with nature, walking, listening to music, et cetera. All of that would fall under self-care to me. I mean, that all sounds simple, right? And why do we even need to talk about it? Why podcast? Well, the challenge there is that the increasing demands that we talked about, we as human beings start cutting corners and start cutting into our eating time. What used to be an hour long lunchtime at one point in my own work day has now pretty much disappeared and exists in my car while I'm driving. Dr. Usha Peri (04:09): What used to be exercise time can go away if you have to catch up with your notes or do other important things for the family. What used to be sleep time can easily disappear, once again, when you're juggling multiple different tasks. And more importantly, if there's stress of negative outcomes, then it takes away your sleep. Even if you're in bed, you're running around not getting good quality sleep. So all of this starts taking a toll on your physical energy levels as well as mental energy levels. And then you slowly start feeling burnt out; emotional exhaustion, depersonalization and compassion fatigue, which is the three components of burnout. So now when we're in this stage, when we moved away from doing our usual things in a happy natural way, on to this vicious downward cycle of burnout, we have to do something extra to get ourselves back up at least to the baseline. Dr. Usha Peri (05:19): And that extra obviously is something that can recharge and rejuvenate us. And again, in our current society, it would be great if I can get this in the form of a pill. And if not in the form of a pill, something quick, that is not very time consuming, right? So while I was going through this journey in my own life, I stumbled upon this great breathing and meditation technique called the SKY breath medication. This is almost 15 years ago. And initially I used to do it as a hobby that made me feel great. And lately it has become a very essential part of my day. I spend about 20, 25 minutes of my time doing this and it recharges and rejuvenates me very naturally and very automatically. Ryan (06:10): So you mentioned that self-care isn't something new. It's gotten a lot of news lately but it's been around for a bit and you've been dealing with this subject for a while. So how did you originally get interested in this subject? Dr. Usha Peri (06:22): Sure. So, like I mentioned, these things happen very naturally but then I am a mother of two kids who are now young adults, 24 and 20. I have held many leadership roles in my company, including the immediate past presidency. And I've seen this company grow from a five employee to a 70 employee company. I'm a medical director on the medical council, married for 28 years. So I've obviously worn many hats. And in the process, just like I mentioned earlier, I've realized that I was cutting into things that are necessary to maintain a healthy body and a healthy mind. So during this time I stumbled upon this breathing technique. And now I come from a tradition of yoga. Growing up and going through medical school in India, I've taken great interest in doing some yoga postures and breath work. And I came here and all of that got lost in the business of daily life. Dr. Usha Peri (07:25): But then I rediscovered it about 15 years ago. Initially I was doing it for fun but later on, as life caught out and I was juggling all these different things, I realized that this is a great source of energy for me. It's a great source of winding down without having to have a drink of alcohol, which I've never been a big drinker at all but even social alcohol or just to wind down, which I used to do many years ago, at the doctors and parties, I've completely given up. And I realized that yoga, breath work and meditation are just much more powerful in helping relieve, let go of the daily stresses and to recharge and rejuvenate me. And not only am I now combating burnout but I've actually got an extra perk by practicing this which is peak performance. I realized that my mind can dive into the creative, intuitive sites of myself and come up with very beautiful problem solving. Dr. Usha Peri (08:29): For any problem solving we do need the creative and intuitive sites of our minds and brains active. And I noticed that doing this practice on a regular basis helps me do just that. So I'm actually a very sought after person in whatever field I choose to enter, right? Whether it's as a parent, spouse, at work, wherever I am, I'm considered a cheerful person who brings value. My patients love me because I bring that extra human element to the equation. And I have people who drive many miles across town to come visit with me as well, yeah? And then I realized that this is too beautiful of a tool to keep to myself. That I would love to share it with the world. So that's how I became an instructor five years ago. And now I teach this to youth as well as adults and health care professionals. Ryan (09:29): Yeah. Can you talk more about the tools that you use to help with your own self-care? Dr. Usha Peri (09:33): Sure, Ryan. So when I started out I took this workshop, a 10 hour workshop, called the happiness program or living well for health care professionals, which teacher the 20, 25 minutes take home breathing technique called the SKY breath or Sudarshan Kriya. The term that comes from yoga. And what it is it's a very deep involved breath work that allows us to clear up the day to day stresses. And allows us to get into a very meditative mode of mindset that allows me to just then slip into meditation. And meditation to me is effortless. It's not concentration, it's not focused. It's actually the ability to disconnect from our day to day activities. Dr. Usha Peri (10:24): We use our senses from the time they're up to we go to sleep, especially in this information overload, connected gadgets heavy world today. So that 30 minutes allows me to disconnect from all of that while I'm still awake, not when I'm sleeping and gives me a tool that's physiologically actually allowed for relaxation and disconnection and deep meditation, which is automatically recharging or rejuvenating. So yes, my tools are I do about five minutes of yoga stretches. The postures that are very well known. 20 minutes of the breath work called the SKY breath and followed by a 20 minute meditation. So total about 45 minutes to 50 minutes. That's all. That's how my day starts. And then the rest of the day, I feel like I can face anything that comes my way. Ryan (11:23): So these breathing techniques that you do is this something, I mean, while we're on the podcast and while people are listening, is this something that we can demonstrate now briefly? Dr. Usha Peri (11:34): Absolutely. So I won't be able to demonstrate the SKY breathing. For that you have to come to one of my workshops that I teach and learn. However, there are several breathing techniques that we can learn that can be done throughout the day intermittently, which I also do just to kind of like the reset button on the computer, right? You can pause. Actually we say "take a deep breath," right? It's similar to that. Except when done in a more scientific way, the way yoga has taught it to us over the year, then it has a much more physiologic effect on our body and allows us to reset that brain that's going a hundred miles an hour to give it that needed pause and bring it back to the center, right? So I'm more than happy to demonstrate a couple that everybody actually who's on the podcast can learn and use it throughout the day. Especially when you're feeling a little anxious or things seem chaotic around . Are you're ready for the demonstration, Ryan? Ryan (12:36): Yes I am. And for any listeners listening to this, is this something they can do while sitting, while standing? Dr. Usha Peri (12:42): Yeah, ideally it would be best to sit in a quiet corner with your spine erect. So when we start talking about yoga, we're talking about energy. We are energy bodies and we are gathering our energy up and when you're out and about doing our things, our energies are getting scattered and used. So when we are taking a deep breath, we're gathering our energy and we are balancing it. So to do that, just sitting in a quiet corner, closing our eyes, which takes away one of the outward focus, turning it inwards and taking a regular breath in and out, which let's do now. Let's take a regular breath in and out. And the first breath I'll demonstrate is called the straw breath. It's very simple like its name suggest. Take a deep breath through your nostrils and exhale through your mouth. It's like your mouth is now a straw. You're puckering your lips like a straw. Dr. Usha Peri (13:54): And you're blowing bubbles into the invisible water at the end of the straw like kids do. And now observe how you feel when you're doing it. Just take a couple of minutes to do this on our own and observe what happens in the body and mind. (Silence) Dr. Usha Peri (14:23): Taking long, deep breath. (Silence) Dr. Usha Peri (15:32): Observing any sensation that you may have in your body, any prospect maybe going through your mind. So put in your full attention on the breath. Breathing out through the closed lip like a straw. (Silence) Dr. Usha Peri (15:59): And then we get going with that last breath, relax your breath and continue to sit with your eyes closed (Silence) Dr. Usha Peri (16:19): Just observing how your body and mind feel and then when you feel complete, you may open your eyes. And if you're ready, I have one more breath to demonstrate. Ryan, are you ready? Ryan (16:41): Yeah, let's try the next one. Dr. Usha Peri (16:43): So this one is called the alternate nostril breath and as the name sounds, it's pretty intuitive. Actually the breath starts with a exhalation. With the breathing out through the left nostril and then automatically we breathe in through the left nostril and the left nostril is closed. We breathe out to the right nostril, breathe in through the right nostril. Close the right and release the left nostril. Then breathe out through the left and breathe in through the left. It's pretty intuitive. Whatever side you exhale, you breathe in, close that side of nostril, release the other and breathe out. And as we do this, once again, no rush, take your time, elongate the breath a little at a time and just watch how your body and mind feels. Okay. So let's get started with the thumb on the right nostril. The left nostril is open. Breathing out through the left, breathing in through the left. Dr. Usha Peri (18:14): Close the left nostril. Breathe out through the right. Breathe in. Close the right nostril, breathe out, breathe in. Close the left, breathe out through the right, breathe in, now out. (Silence) Dr. Usha Peri (18:53): Elongating the breath a little each time. (Silence) Dr. Usha Peri (19:16): Feeling the inhaling through your body and the relaxation that you feel. (Silence) Dr. Usha Peri (20:02): And then now you're done with that last breath. You may relax your breath and your hands. (Silence) Dr. Usha Peri (20:14): And hopefully you're feeling a little bit more relaxed in your body and your mind as well. And you may open your eyes. Ryan (20:34): Well, I think the analogy you used earlier about a computer restart button, I think that's pretty spot on after those breathing exercises. Dr. Usha Peri (20:43): Yeah. How long did you breathe, Ryan? Maybe four, five minutes at the most? Ryan (20:48): Yeah. I'd say so. Dr. Usha Peri (20:50): Yeah. And so four, five minutes in the middle of the day is not at all hard to find. And I do this in the lunch hour as well. Definitely use a few different breathing techniques from my two toolkit to unwind, reset, eat quickly, and then get back to work. Ryan (21:10): And can you talk about some of the science behind these breathing techniques? Dr. Usha Peri (21:15): Sure. Yeah. Yoga is a very ancient science. It's 6,000 years old. And the postures that we talked about, the breath work as well as meditation all have their roots and origins in yoga. And if you notice, Ryan, when we are angry, do you notice any change in your breath? Ryan (21:36): It gets quicker, right? Dr. Usha Peri (21:38): Yeah, it gets quicker, faster, and it actually ... If you're really aware, you'll notice it gets hotter because our body temperature goes up. Anger is associated with heat, isn't it? Ryan (21:50): Yeah. Dr. Usha Peri (21:50): We talk about a heated argument, right? So yeah. Physiologically the temperature of the breath actually goes up. Now, when you feel sad, how does the breath change? Have you ever noticed it or thought about it? Ryan (22:06): I think it slows down. Dr. Usha Peri (22:08): It does. It gets kind of long, slow. And we talk about sighing. So every emotion in our body is associated with a type of breathing. And emotions are what drain our energy as well. If you notice beyond the physical work that's involved, it's the emotional drain that is huge, especially in these days of pandemic. So in order to manage your emotion, have you ever tried telling your mind, "don't get sad, don't get angry"? Have you tried that, Ryan? Ryan (22:45): I have. And I've gotten mixed results. Dr. Usha Peri (22:48): Absolutely. For the most part it really doesn't work because it's like, we cannot run and manage our mind with our own mind but we can manage our mind using the breath. That's what the ancient users of yoga, the yogis, have found. And that's why they have actually come up with a repertoire of these breathing techniques, each one with a slightly different effect on our physiology. Now this context, we do not have the time to go into the details but very briefly with a very big overview of the science of breath work is that, normally, when we're in a stress state, which on a day to day basis, we are in a stress state, because there are many deliverables, our sympathetic system is in the overdrive: the fight, flight or fright, which is a new addition of adrenaline and cortisol overdrive, is something that's well known to us as clinicians and we are operating in that mode for the most part. Dr. Usha Peri (23:55): The breath work puts a break to all of that and activates the vagus nerve in the parasympathetic nervous system and creates better relaxation like we're on the beach right there for us, right? Wherever we're sitting, wherever we're standing, we can bring the beach to us by breathing a few different times in the prescribed format and so that's the science behind the breath and why it actually works for me. Ryan (24:25): Dr. Peri, where can some of our listeners find more information about this? Dr. Usha Peri (24:29): Sure. You can go to the artofliving.org which is the main web page for this foundation; artofliving.org. The main webpage. We are in the process of creating a separate page for the health care professionals but there's a lot of information on the breathing techniques and our basic program, the SKY breathe medication program on there. I'm a volunteer faculty for the foundation. This is the largest nonprofit organization that's totally volunteer driven, based off of volunteers like me who found the value in their lives and who give back in the spirit of volunteerism. Ryan (25:12): That's great. And thank you so much for joining us today on the DaVita Medical Insights podcast to talk about self-care, especially for clinicians and especially during a time like this where there's a pandemic and there's plenty of stressors everywhere. So thank you again for stopping by. That was much appreciated. Dr. Usha Peri (25:29): Thank you, Ryan, for giving me this opportunity. And hopefully many of you in the audience can take advantage of these techniques that are out there. Ryan (25:37): Thank you again. And we hope that you'll join us next time on the DaVita Medical Insights Podcast.

No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you’re not breathing properly. There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Journalist James Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines. None of this should be possible, and yet it is. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again.

AN INSTANT NEW YORK TIMES BESTSELLER! No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you’re not breathing properly. There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences. Journalist James Nestor travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe. "With his entertaining, eerily well-timed new book, James Nestor explains the science behind proper breathing and how we can transform our lungs and our lives. . . . The book is brisk and detailed, a well-written read that is always entertaining, as he melds the personal, the historical, and the scientific." —The Boston Globe --- Support this podcast: https://anchor.fm/julian-guderley/support

bengreenfieldfitness.com/lostart           I first interviewed today's guest, immersive journalist James Nestor, about "freediving" in the episode: It was such an exciting and intriguing show that afterwards, I wound up traveling all the way to Ft. Lauderdale to take a freediving course, which absolutely changed my life (you can learn more about that in my episode with Ted Harty: ).           Today James is back to talk about something we all do 25,000 times a day, yet most of us do it incorrectly or haven't even begun to tap into its lost art. That's right. I'm talking about your breath.           In his new book "", James travels the world to figure out what went wrong and how to fix it. The answers aren’t found in pulmonology labs, as we might expect, but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of São Paulo. Nestor tracks down men and women exploring the hidden science behind ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo and teams up with pulmonary tinkerers to scientifically test long-held beliefs about how we breathe.           Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines. None of this should be possible, and yet it is.           Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, James turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. You will never breathe the same again after hearing this podcast.         During our discussion, you'll discover:           -The breath work protocol James uses to begin his day...7:41         -Why James views breath as the "missing pillar" of health...9:55         -What James views as the "dis-evolution" of breathing...14:15         -The truly awful effects of mouth breathing...18:38         -The unusual connection between the clitoris and the nose...24:11         -How the left and right nostril activate the sympathetic and parasympathetic nervous systems...27:44         -Healthy breathing practices of Native American and indigenous S. American populations...30:50         -Changes James made in his lifestyle after writing his book...37:06           -What other cultures and religions can teach us regarding the ideal pace of breathing...47:08           -Tibetan "rites" that help expand the lungs and diaphragm...56:47         -The Tummo method of breathing...1:06:30           -How to biohack your breath work...1:09:55           Episode sponsors: Kion Flex, Butcher Box, Thrive Market, Comrade Socks bengreenfieldfitness.com/lostart

James Nestor’s new book Breath: The New Science of a Lost Art dives deep into the art and science of breathing. He participated in experiments, spoke with experts, and studied ancient breathing practices like Pranayama, Sudarshan Kriya, and Tummo to learn about humans’ beliefs around breath. Modern research shows us that changing the way we breathe can impact our athletic performance, rejuvenate our organs, stop snoring, allergies, asthma, and more. In the unsettling times of the COVID-19 epidemic, one thing we can do to be healthier and calmer is breathe. James is here to tell us how to do it right, sharing four exercises that will help us breathe better. Connect with James:WebsiteInstagram

Spencer Delisle has an incredibly broad and diverse background. He’s the Managing Director at TLEX Institute Canada, Vice President International Association for Human Values Canada, International Art of Living Teacher and Executive Coach. Spencer Delisle is an international teacher with the Art of Living Foundation trained personally by its founder, 5 time Nobel peace prize nominee and global meditation master H. H. Sri Sri Ravi Shankar in India, the US, and Canada. For the past 15 years he has been practicing these techniques and for the past 11 years he has taught Sri Sri Yoga, Sahaj Samadhi Meditation, The Art of Silence Retreat and Sudarshan Kriya, a powerful breathing technique that eliminates stress and trauma so one can come back to the happiness, joy, and peace that is oneself. Belén Montefalcone is a trained teacher for The Art of Living Foundation (AOLF) & The International Association for Human Values (IAHV). She studied Philosophy & Oriental Studies, and has been practicing Yoga & Meditation for the past 19 years. Belén is a successful entrepreneur, having started an Adventure Tourism company in Europe and a Yoga Studio in Argentina. Her passion for nature and adventure led her to become a certified Ski Instructor, Mountaineer Guide & Rescue Scuba Diver. Six years ago, she decided to dedicate herself fully to teaching highly effective, educational and self-development programs with AOLF & IAHV. These programs provide individuals with tools to manage stress and negative emotions in a healthy manner, and equip participants with a tool kit for sustainable happiness, peace and health.   In this episode: Learning about the Art of Living Foundation How the Art of Living Foundation changed the trajectory of their lives The power in surrendering into the moment Techniques that help you get clear visions How to integrate more mindfulness into your day Impact of connection, serving society and our community The power of taking care of ourselves first Actionable tips for creating more happiness in your life   CONNECT WITH SPENCER AND BELEN Art of Living Courses with Belén and Spencer in Toronto https://www.instagram.com/belen.montefalcone/ https://www.instagram.com/spencerdelisle/ www.artofliving.org    CONNECT WITH ME https://www.instagram.com/simona.nicole/ https://www.instagram.com/happinesshappenspodcast/ https://www.facebook.com/simona.nicolee/ https://twitter.com/simona_cos www.simonanicole.com

Kelli Pike talks to Rashmi Bhati about this week’s Art of Living course, where participants will learn the practice of Sudarshan Kriya.

Annelies Richmond is an international trainer of mindfulness, meditation, and leadership development programs through the International Association for Human Values and the Art of Living Foundation. Annelies has trained over a thousand meditation and leadership teachers in five countries and has been meditating and practicing mindfulness techniques for 20 years. She is also the founder and director of Sky Campus Happiness Program, which is a national university leadership and well-being program, through which she trains and empowers student leaders to become meditation and well-being facilitators for their campus. In this episode, Michelle Bosch chats with Annelies about Sudarshan Kriya - a powerful yet simple rhythmic breathing technique that incorporates specific natural rhythms of the breath, harmonizing the body, mind and emotions. This technique is the cornerstone of The Art of Living, which is the course that Annelies teaches. Find out how to find silence, and how this will improve your life! What's inside: Learn all about The Art of Living and Sudarshan Kriya Find out how Annelies Richmond got her start with The Art of Living Foundation Understand the science around the effect of silence on the brain Learn about the Sky Campus Happiness program Discover how to find silence in your life Find out more! Subscribe and rate our podcast on iTunes at: http://www.michellebosch.com/itunes Android users can subscribe and rate our podcast at: http://www.michellebosch.com/android Get involved with The Art of Living at: http://www.artofliving.org  Follow Annelies Richmond on Facebook: https://www.facebook.com/annelies.richmond Add Michelle Bosch on Facebook to get the latest updates: https://www.facebook.com/michelle.bosch.376 Follow Michelle Bosch on Instagram to see what she's up to: https://www.instagram.com/michelleboschofficial/

In this episode, I discuss Sudarshan Kriya, a breathing technique meant to help cleanse the body and reduce stress, depression and anxiety via the breath. It also has the power to deepen your meditation experience and expand your understanding of self. I have linked here to the Art of Living Website so you can explore all that this life changing and marvelous foundation has to offer from classes, yoga, silent retreats, and so much more. I have also included a youtube video that dives deeper into the science behind Sudarshan Kriya. As always, if you all have any questions, need any help or need some advice, message me! I am here for you as we all continue on this journey of meditation and spiritual growth. Be sure to tune into Episode 4 where I talk about love - what it means, what it is, and what constitutes true love. --- Send in a voice message: https://anchor.fm/meditation-matters/message

D’mente Positivo en esta oportunidad se toma un break de los estudios en Miami, y se va de viaje con Ismael Cala a Boone en Carolina del Norte, para conocer y compartir un poco con cuatro instructores latinoamericanos de la Fundación El Arte de Vivir. Esta ONG cuenta con más voluntarios alrededor del mundo y que fue fundada por Sri Sri Ravi Shankar, cuya misión es la de enseñarle herramientas a las personas para que puedan construir una vida más plena y feliz, sin violencia y sin estrés gracias a sus técnicas para desarrollar habilidades socioemocionales.  En esta edición especial, tenemos la participación de Paola Correa Gutt, Francisco Moreno Ocampo, Fernando Benevenia e Ismael Mastrini, quienes son instructores de la organización y nos cuentan un poco acerca de cuáles son sus roles dentro de la misma, sobre los cursos que imparten, además de compartirnos las razones por las cuales es tan importante para el ser humano aprender a desarrollar su inteligencia emocional. Las tres claves fundamentales de este programa son: La religión y la meditación no son incompatibles ¡Entre más meditas, más te acercas a Dios! Hay que estar para quien más lo necesita. ¡Todos somos amor! Acerca de Francisco Moreno Ocampo: Argentino. Es economista y ha trabajado en varias empresas, en especial de la rama inmobiliaria. Su caminar por la fundación empezó hace 14 años. Fue miembro fundador de El Arte de Vivir en Venezuela, también fue líder encargado de la misma en México, y participó del proceso de paz colombiano, no solo enseñando las técnicas de El Arte de Vivir a grupo de líderes de las FARC, sino como facilitador de reuniones para la reconciliación con víctimas del conflicto. Acerca de Paola Correa Gutt:  Instructora y directora de la Fundación El Arte de Vivir en su sede en Miami. Es colombiana y madre de dos niñas. Posee un título en Diseño Textil y Restauración de Arte. Se describe a sí misma como una persona empática y con una gran sed de aventura, lo que la ha llevado a viajar por muchos países en diferentes continentes, para practicar deportes como escaladas, triatlones, paracaidismo, parapente y salto en bungee. Es experta en las técnicas del Sudarshan Kriya y como misión de vida personal, ahora dedica su tiempo a ayudar a los demás para que aprendan a construir una vida más feliz y saludable. Acerca de Fernando Benevenia: Es argentino, actualmente radicado en la ciudad de Miami. Es empresario y productor de eventos. Su andar por El Arte de Vivir lo inició en 2007, y para 2009 ya era instructor.  Es el creador del programa “La noche de las frazadas” y cofundador de “Las manos que ayudan”, además de haber organizado en Buenos Aires durante 9 años el programa “América Medita”. En 2012 tuvo la oportunidad de organizar y liderar desde Argentina “El planeta medita” con Sri Sri Ravi Shanke, evento que contó con la participación de unas 150.000 personas. Acerca de Ismael Mastrini: Es argentino y abogado de profesión. Padre de familia. Posee estudios en Psicología Social, Pedagogía, Educación para el Arte y también es profesor de Expresión Corporal y Teatro. Aunque se acercó desde 2002 a la Fundación El Arte de Vivir, en búsqueda de herramientas para manejar el estrés, no fue sino hasta 2009 cuando se convirtió en instructor, y desde allí dedica su tiempo a trabajar con las penitenciarías a lo largo y ancho de América Latina, como coordinador del proyecto “Prison Smart”, dedicado al tratamiento y rehabilitación de reos y personal de seguridad de las prisiones. Se le conoce por haber puesto a practicar yoga a los presos más peligrosos de Argentina.

Challenge 21: Partake in Yoga today for 30 minutes. Find an app, YouTube video or instructor to get started!1. Can Decrease StressYoga is known for its ability to ease stress and promote relaxation.In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone (2, 3).One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4).Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health (5).When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.2. Relieves AnxietyMany people begin practicing yoga as a way to cope with feelings of anxiety.Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group (6).Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all (7).It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.3. May Reduce InflammationIn addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well.Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer (8).A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress.At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t (9).Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue (10).Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.4. Could Improve Heart HealthFrom pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t (11).High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems (12).Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management.Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients (13).It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease (14).5. Improves Quality of LifeYoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups (15).Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life (16).A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation (17).Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (18, 19).6. May Fight DepressionSome studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression.This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression (20).In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.After two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol (2).Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression (21, 22).Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.7. Could Reduce Chronic PainChronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks.At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting (23).Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees (24).Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.8. Could Promote Sleep QualityPoor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders (25, 26, 27).Studies show that incorporating yoga into your routine could help promote better sleep.In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups (28).Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications (29).Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30).Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help. You can expect helpful content like: - Daily Lifestyle Challenges- Introspective Interviews with Leading Professionals- Healthy Living Tips & Advice- Personal Mental Health Struggle StoriesPlease contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.orgWebsite - metamorphus.orgFollow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/Twitter - https://twitter.com/Metamorphus_OrgFacebook - https://www.facebook.com/Metamorphus.org/Mark Metry - https://www.instagram.com/markmetry/Brendan Cutuli - https://www.instagram.com/cutulib/

Challenge 21: Partake in Yoga today for 30 minutes. Find an app, YouTube video or instructor to get started!1. Can Decrease StressYoga is known for its ability to ease stress and promote relaxation.In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone (2, 3).One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4).Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health (5).When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.2. Relieves AnxietyMany people begin practicing yoga as a way to cope with feelings of anxiety.Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group (6).Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all (7).It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.3. May Reduce InflammationIn addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well.Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer (8).A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress.At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t (9).Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue (10).Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.4. Could Improve Heart HealthFrom pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t (11).High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems (12).Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management.Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients (13).It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease (14).5. Improves Quality of LifeYoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups (15).Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life (16).A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation (17).Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (18, 19).6. May Fight DepressionSome studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression.This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression (20).In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.After two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol (2).Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression (21, 22).Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.7. Could Reduce Chronic PainChronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks.At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting (23).Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees (24).Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.8. Could Promote Sleep QualityPoor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders (25, 26, 27).Studies show that incorporating yoga into your routine could help promote better sleep.In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups (28).Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications (29).Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30).Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.Metamorphus is an organization dedicated to helping people using modern day tools in a world that's always changing. Our goal is to provide a free and accessible resource to those suffering from mental health worldwide. Together, we can revolutionize the mental health crisis that is unfolding today with your help. You can expect helpful content like: - Daily Lifestyle Challenges- Introspective Interviews with Leading Professionals- Healthy Living Tips & Advice- Personal Mental Health Struggle StoriesPlease contact us if you would like to chat, feedback, and guest queries. Email - info@metamorphus.orgWebsite - metamorphus.orgFollow Us on Social Media Instagram - https://www.instagram.com/metamorphus_org/Twitter - https://twitter.com/Metamorphus_OrgFacebook - https://www.facebook.com/Metamorphus.org/Mark Metry - https://www.instagram.com/markmetry/Brendan Cutuli - https://www.instagram.com/cutulib/

Dr. Bruce entered into Sudarshan Kriya yoga breathwork to find how one may hold the visionary state.

Dr. Bruce entered into Sudarshan Kriya yoga breathwork to find how one may hold the visionary state.

Michael Fischman is a founding member and current president of the U.S. Art of Living Foundation, a non-profit educational and humanitarian organization whose programs have impacted more than 25 million people in more than 140 countries. A former advertising executive with Ogilvy & Mather, he is also the CEO of APEX (Achieving Personal Excellence), the corporate training division of the International Association for Human Values. “For the past twenty years, I have dedicated my life to sharing and growing on a spiritual path that has brought fulfillment and happiness to millions of people around the world,” says Michael. He currently lives in Boca Raton, Florida. Michael's site: http://www.stumblingintoinfinity.com/ Michael's book: Stumbling Into Infinity: An Ordinary Man in the Sphere of Enlightenment Summary and Transcript of this interview Interview recorded 1/2/2011. YouTube Video Chapters: 00:00:00 - Introduction to Michael Fischman and the Art of Living Foundation 00:03:21 - An Apparition of My Grandfather and the Fear of Death 00:05:46 - A Glimpse of Sri Sri 00:08:37 - Interacting with an Enlightened Master 00:11:40 - The Power of Sudarshan Kriya 00:14:05 - The Phenomenon of Sudarshan Kriya 00:16:57 - Bringing Everything Into Alignment 00:19:09 - From Aggression to Empathy and Understanding 00:21:55 - Celebration and Integration in Life 00:24:29 - The Importance of a Teacher in Spiritual Growth 00:27:14 - The Expansion of Consciousness and the Private Life 00:29:35 - Love as a Global Phenomenon 00:31:57 - Finding Purpose in Life and Serving Others 00:34:05 - Enriching Your Life by Making a Difference 00:36:03 - Softening Conflict in the Middle East 00:38:36 - Stereotyping and Attracting Negativity 00:41:06 - The Power of Sudarshan Kriya 00:43:26 - Funding Inner City Schools through Donations 00:46:24 - The Power of Being Present 00:48:56 - Being Centered in the Midst of Trying Situations 00:51:02 - The Witnessing State and Taking Responsibility for Your Feelings 00:53:06 - Taking Responsibility for Your Emotions 00:55:20 - Personal Empowerment and Service to Others 00:57:12 - Recharging through breathing techniques and meditation 00:59:30 - The Diversity of Spiritual Paths 01:01:58 - The Power of Unconditional Love 01:04:37 - The Guru's Care for Others 01:07:35 - The Mysterious Ways of the Guru 01:10:59 - The Importance of Proximity to an Enlightened Master 01:13:50 - Accessibility of the Master