Use The Power Of Conscious Breathing To Transform Your Life

WEBVTT

00:00:00.000 --> 00:00:02.379
We appreciate your interest in today's Meditation

00:00:02.379 --> 00:00:05.459
Life Skills podcast. We sincerely grateful for

00:00:05.459 --> 00:00:16.420
your support. What exactly is conscious breathing?

00:00:16.519 --> 00:00:18.500
It's got to be more than just, you know, breathing

00:00:18.500 --> 00:00:21.140
in and out, right? It's really about bringing

00:00:21.140 --> 00:00:23.859
awareness to your breath, noticing the sensations,

00:00:23.940 --> 00:00:26.989
the rhythm. how it changes. Like, have you ever

00:00:26.989 --> 00:00:28.850
really paid attention to the way you breathe

00:00:28.850 --> 00:00:31.269
when you're stressed versus when you're relaxed?

00:00:32.009 --> 00:00:34.350
Not really, I guess. I mean, I know my breath

00:00:34.350 --> 00:00:37.250
gets faster when I'm anxious. Exactly. And yoga,

00:00:37.289 --> 00:00:39.729
for example, places a lot of emphasis on the

00:00:39.729 --> 00:00:42.229
breath. They see it as this bridge between the

00:00:42.229 --> 00:00:44.929
body and mind. Right. I've heard the term pranayama

00:00:44.929 --> 00:00:47.670
before. What does that mean exactly? It literally

00:00:47.670 --> 00:00:50.729
translates to control of breath. And it's a core

00:00:50.729 --> 00:00:53.640
part of yogic philosophy. It revolves around

00:00:53.640 --> 00:00:56.460
this concept of prana, which is often translated

00:00:56.460 --> 00:01:00.479
as life force energy. The idea is that by controlling

00:01:00.479 --> 00:01:04.079
your breath, you can control this energy. Supposedly,

00:01:04.379 --> 00:01:07.099
it leads to better physical, mental, and even

00:01:07.099 --> 00:01:09.219
spiritual well -being. So it's not just about

00:01:09.219 --> 00:01:11.540
like relaxing the body. It's about harnessing

00:01:11.540 --> 00:01:14.810
this energy within us. Yeah, exactly. And it's

00:01:14.810 --> 00:01:16.670
actually pretty cool because modern science is

00:01:16.670 --> 00:01:18.709
kind of catching up with these ancient ideas.

00:01:19.290 --> 00:01:21.129
Research is showing that these techniques, like

00:01:21.129 --> 00:01:23.030
consciously changing your breath, can actually

00:01:23.030 --> 00:01:25.310
have a measurable impact on the body. OK, so

00:01:25.310 --> 00:01:27.549
it's not just some mystical woo -woo thing. There's

00:01:27.549 --> 00:01:30.090
real science to back it up. Oh, absolutely. It

00:01:30.090 --> 00:01:32.310
all ties into our nervous system. We have two

00:01:32.310 --> 00:01:34.269
main branches, the sympathetic nervous system,

00:01:34.329 --> 00:01:36.170
which triggers the fight or flight response,

00:01:36.409 --> 00:01:38.010
and the parasympathetic nervous system, which

00:01:38.010 --> 00:01:41.010
is responsible for rest and digest. Okay, so

00:01:41.010 --> 00:01:43.209
when we're stressed, it's the sympathetic nervous

00:01:43.209 --> 00:01:46.049
system that kicks in, getting us ready to, well,

00:01:46.189 --> 00:01:48.510
fight or flee. Right. And conscious breathing

00:01:48.510 --> 00:01:51.469
can actually activate the parasympathetic nervous

00:01:51.469 --> 00:01:54.349
system, helping to counteract that stress response.

00:01:54.450 --> 00:01:56.670
Wow. So by consciously controlling our breath,

00:01:56.769 --> 00:01:59.109
we can actually influence which branch of our

00:01:59.109 --> 00:02:02.209
nervous system is dominant. Precisely. And that's

00:02:02.209 --> 00:02:04.370
where we start to see the wide range of benefits

00:02:04.370 --> 00:02:06.629
that people talk about. It's not just about relaxation.

00:02:07.290 --> 00:02:09.169
Studies have shown it can help with a whole host

00:02:09.169 --> 00:02:11.800
of conditions. Give me some examples. Well, for

00:02:11.800 --> 00:02:13.979
starters, it's been shown to be helpful for things

00:02:13.979 --> 00:02:17.479
like asthma and COPD. It can also help regulate

00:02:17.479 --> 00:02:20.060
blood pressure, help manage anxiety and depression,

00:02:20.419 --> 00:02:23.259
even improve sleep quality. Wow, that's impressive.

00:02:23.759 --> 00:02:26.419
It's like a natural remedy for so many things.

00:02:26.879 --> 00:02:28.780
I also remember one of the sources mentioned

00:02:28.780 --> 00:02:31.680
a study where like deep breaths actually had

00:02:31.680 --> 00:02:34.419
a calming effect during stressful situations.

00:02:34.669 --> 00:02:37.169
Oh yeah, that study found that taking deep breaths

00:02:37.169 --> 00:02:39.310
during those moments had an immediate calming

00:02:39.310 --> 00:02:41.590
effect on people, helped them think more clearly

00:02:41.590 --> 00:02:43.909
about the problem at hand. It's like having a

00:02:43.909 --> 00:02:46.750
built -in stress management tool, right? So if

00:02:46.750 --> 00:02:48.930
someone wanted to give this whole conscious breathing

00:02:48.930 --> 00:02:52.250
thing a try, where would they even start? Is

00:02:52.250 --> 00:02:54.330
it as simple as just taking a few deep breaths?

00:02:54.650 --> 00:02:56.750
Honestly, one of the most basic and effective

00:02:56.750 --> 00:02:59.250
techniques is just becoming aware of your breath.

00:02:59.949 --> 00:03:01.830
Just find a comfy position, close your eyes if

00:03:01.830 --> 00:03:04.849
you want, and just observe. Notice the natural

00:03:04.849 --> 00:03:07.610
rhythm of your inhales and exhales. No special

00:03:07.610 --> 00:03:10.090
instructions or patterns, just noticing. Yep.

00:03:10.590 --> 00:03:13.129
It's all about developing that awareness. Notice

00:03:13.129 --> 00:03:15.590
where you feel the breath most prominently, the

00:03:15.590 --> 00:03:17.990
quality of each inhale and exhale. There are

00:03:17.990 --> 00:03:21.009
no right or wrong answers here. It's simply observation.

00:03:21.199 --> 00:03:23.740
That does sound simple enough, but how does simply

00:03:23.740 --> 00:03:26.120
noticing the breath actually help? Well, think

00:03:26.120 --> 00:03:28.400
of it like this. It brings you into the present

00:03:28.400 --> 00:03:31.879
moment. By focusing on your breath, you're shifting

00:03:31.879 --> 00:03:33.860
your attention away from those racing thoughts

00:03:33.860 --> 00:03:36.960
about the past or worries about the future. It's

00:03:36.960 --> 00:03:39.840
a form of mindfulness meditation that can really

00:03:39.840 --> 00:03:42.080
help quiet the mind. So it's about grounding

00:03:42.080 --> 00:03:44.599
ourselves in the here and now I can definitely

00:03:44.599 --> 00:03:46.620
see how that would be helpful, especially these

00:03:46.620 --> 00:03:49.840
days But what if someone wants to go beyond that

00:03:49.840 --> 00:03:52.500
basic awareness? Are there other types of conscious

00:03:52.500 --> 00:03:54.599
breathing techniques out there? Oh, there are

00:03:54.599 --> 00:03:58.560
tons and they range from simple to like really

00:03:58.560 --> 00:04:00.699
advanced techniques. Some are more focused on

00:04:00.699 --> 00:04:03.180
relaxation, while others are designed to increase

00:04:03.180 --> 00:04:05.840
energy or even promote spiritual growth. OK,

00:04:05.840 --> 00:04:07.699
wow. So there's a whole world of techniques to

00:04:07.699 --> 00:04:09.520
explore. But before we get into all that, let's

00:04:09.520 --> 00:04:11.919
talk about safety for a second. Are there any

00:04:11.919 --> 00:04:14.400
potential downsides or risks to conscious breathing

00:04:14.400 --> 00:04:16.699
that people should be aware of? That's a great

00:04:16.699 --> 00:04:19.500
question. I mean, it is generally considered

00:04:19.500 --> 00:04:23.100
safe. But like anything, it's important to listen

00:04:23.100 --> 00:04:26.120
to your body and start slowly, especially if

00:04:26.120 --> 00:04:28.220
you're new to it. Right. Makes sense. Certain

00:04:28.220 --> 00:04:30.540
techniques that involve very rapid breathing

00:04:30.540 --> 00:04:32.899
might not be suitable for everyone, especially

00:04:32.899 --> 00:04:35.120
people with heart conditions or high blood pressure.

00:04:35.519 --> 00:04:37.759
And if you ever feel lightheaded or dizzy during

00:04:37.759 --> 00:04:42.040
a breathing exercise, just stop and rest. Common

00:04:42.040 --> 00:04:44.639
sense stuff, really. So common sense and moderation

00:04:44.639 --> 00:04:47.779
are key, like with anything new. Exactly. If

00:04:47.779 --> 00:04:49.480
you're interested in exploring some of the more

00:04:49.480 --> 00:04:52.120
advanced techniques, it's always a good idea

00:04:52.120 --> 00:04:55.459
to seek guidance from a qualified teacher. Speaking

00:04:55.459 --> 00:04:57.819
of guidance, our sources mentioned a whole bunch

00:04:57.819 --> 00:05:00.800
of resources like yoga studios and even online

00:05:00.800 --> 00:05:03.220
programs. Anything stand out to you? Let's see,

00:05:03.279 --> 00:05:05.680
there's the conscious breathing podcast, which

00:05:05.680 --> 00:05:07.220
seems like a good starting point for learning

00:05:07.220 --> 00:05:09.860
the basics. Then there's the breathyology method

00:05:09.860 --> 00:05:12.100
developed by this free diving world champion.

00:05:12.699 --> 00:05:14.899
That one focuses on maximizing lung capacity

00:05:14.899 --> 00:05:18.160
and breath control. Whoa, a free diving champion.

00:05:18.240 --> 00:05:20.639
That sounds intense. It is. And then there's

00:05:20.639 --> 00:05:22.800
conscious breathing dot com, which has like a

00:05:22.800 --> 00:05:26.319
28 day program and alchemy of breath, which offers

00:05:26.319 --> 00:05:29.379
virtual breath work sessions and even live retreats.

00:05:29.480 --> 00:05:31.399
Wow. So many options. It sounds like there's

00:05:31.399 --> 00:05:33.680
a technique out there for everyone. That's one

00:05:33.680 --> 00:05:35.319
of the most exciting things about it. I think

00:05:35.319 --> 00:05:38.860
it's really adaptable to individual needs and

00:05:38.860 --> 00:05:40.860
preferences. This is making me want to try it

00:05:40.860 --> 00:05:43.860
out myself. But before I dive in headfirst, let's

00:05:43.860 --> 00:05:45.579
explore some of those more advanced techniques

00:05:45.579 --> 00:05:48.180
you mentioned. What piques your interest? Well,

00:05:48.319 --> 00:05:50.079
that YouTube video we talked about, the one on

00:05:50.079 --> 00:05:52.699
shifting reality, it mentioned some pretty intriguing

00:05:52.699 --> 00:05:56.120
practices. It talks about using specific breathing

00:05:56.120 --> 00:05:59.079
techniques to, like, tap into deeper levels of

00:05:59.079 --> 00:06:02.100
awareness and unlock your hidden potential. OK,

00:06:02.399 --> 00:06:04.259
shifting reality, you've got my attention. What

00:06:04.259 --> 00:06:06.439
exactly does that mean? It's a bit out there,

00:06:06.439 --> 00:06:08.560
I'll admit. It goes into this whole thing about

00:06:08.560 --> 00:06:11.259
prana being a bridge between the physical and

00:06:11.259 --> 00:06:13.899
spiritual realms, you know. And it talks about

00:06:13.899 --> 00:06:16.720
ancient traditions like pranayama and Hindu philosophy,

00:06:17.240 --> 00:06:18.759
which is supposed to be connected to spiritual

00:06:18.759 --> 00:06:21.480
awakening and self mastery. Then it introduces

00:06:21.480 --> 00:06:25.139
this idea of resistance, things like fear, doubt,

00:06:25.579 --> 00:06:28.089
limiting beliefs, things that hold us back. The

00:06:28.089 --> 00:06:30.970
idea is that through breath work, we can release

00:06:30.970 --> 00:06:33.649
this resistance and literally shift our reality

00:06:33.649 --> 00:06:35.810
to one that aligns with our deepest desires.

00:06:36.350 --> 00:06:38.829
So it's about breaking free from those limitations

00:06:38.829 --> 00:06:41.829
through the power of breath. Exactly. And it

00:06:41.829 --> 00:06:44.009
suggests that when we do this deep, intentional

00:06:44.009 --> 00:06:46.069
breathing, it's like we're sending a message

00:06:46.069 --> 00:06:48.589
to the universe that we're ready to let go of

00:06:48.589 --> 00:06:50.529
those limitations and step into something new.

00:06:50.620 --> 00:06:53.040
That's a powerful concept, but full disclosure,

00:06:53.319 --> 00:06:56.399
I'm a little skeptical. Is there like any scientific

00:06:56.399 --> 00:06:59.920
evidence to support this whole shifting reality

00:06:59.920 --> 00:07:02.680
idea? To be honest, the video doesn't really

00:07:02.680 --> 00:07:05.060
dive into the scientific evidence. It's more

00:07:05.060 --> 00:07:09.399
about exploring the more esoteric aspects of

00:07:09.399 --> 00:07:12.360
breath work and its potential to influence our

00:07:12.360 --> 00:07:14.300
consciousness and maybe even the world around

00:07:14.300 --> 00:07:16.610
us. OK, I can see how that might. be appealing

00:07:16.610 --> 00:07:18.750
to some people. But before we get too carried

00:07:18.750 --> 00:07:20.529
away with shifting realities, let's maybe take

00:07:20.529 --> 00:07:23.110
a step back and look at some of the more grounded

00:07:23.110 --> 00:07:25.230
benefits of conscious breathing. That source

00:07:25.230 --> 00:07:27.589
from the Yoga and Mindfulness Retreat Center,

00:07:27.689 --> 00:07:30.410
Krillu, seems to focus more on that aspect. What

00:07:30.410 --> 00:07:33.050
can we learn from them? Good idea. Let's bring

00:07:33.050 --> 00:07:36.449
it back down to earth a bit. So Kripalalu really

00:07:36.449 --> 00:07:39.009
highlights the connection between our breath

00:07:39.009 --> 00:07:42.350
and the autonomic nervous system, which is that

00:07:42.350 --> 00:07:45.730
system that controls our stress response. Okay,

00:07:45.850 --> 00:07:47.569
remind me again how that works. I think we touched

00:07:47.569 --> 00:07:49.209
on it earlier, but I'd love to hear more about

00:07:49.209 --> 00:07:51.490
the specifics. Sure. So remember, the autonomic

00:07:51.490 --> 00:07:54.310
nervous system have those two branches. The sympathetic

00:07:54.310 --> 00:07:56.250
nervous system, that's the fight or flight one,

00:07:56.550 --> 00:07:58.449
and the parasympathetic nervous system, which

00:07:58.449 --> 00:08:01.670
is all about rest and digest. Right, right. So

00:08:01.670 --> 00:08:03.870
when we're stressed, our sympathetic nervous

00:08:03.870 --> 00:08:06.709
system kicks in. And when we're relaxed, it's

00:08:06.709 --> 00:08:09.350
the parasympathetic. Exactly. And what Kripalu

00:08:09.350 --> 00:08:12.689
emphasizes is that by consciously slowing down

00:08:12.689 --> 00:08:15.649
and deepening our breath, we can actually activate

00:08:15.649 --> 00:08:18.009
that parasympathetic nervous system, bringing

00:08:18.009 --> 00:08:20.230
about a sense of calm. They even mention the

00:08:20.230 --> 00:08:22.310
specific technique called coherent breathing

00:08:22.310 --> 00:08:24.870
that helps achieve this. Coherent breathing?

00:08:24.949 --> 00:08:27.230
What's that all about? Essentially, it's a type

00:08:27.230 --> 00:08:29.529
of deep, rhythmic breathing where you try to

00:08:29.529 --> 00:08:32.090
find a specific breath rate that really optimizes

00:08:32.090 --> 00:08:34.690
that calming effect. Interesting. So it's not

00:08:34.690 --> 00:08:36.830
just about taking any deep breath. It's about

00:08:36.830 --> 00:08:39.250
finding the right rhythm for your nervous system.

00:08:39.269 --> 00:08:41.570
You got it. The research suggests you can do

00:08:41.570 --> 00:08:44.330
some pretty amazing things like improve heart

00:08:44.330 --> 00:08:46.370
rate variability, which is a measure of stress

00:08:46.370 --> 00:08:50.210
resilience and enhance blood flow, basically

00:08:50.210 --> 00:08:53.090
bringing more oxygen to the body. So it's not

00:08:53.090 --> 00:08:55.649
just about feeling calmer in the moment. It's

00:08:55.649 --> 00:08:58.269
about making our bodies more resilient to stress

00:08:58.269 --> 00:09:00.809
in the long run. I mean, think about how closely

00:09:00.809 --> 00:09:03.330
our breath is tied to our nervous system. by

00:09:03.330 --> 00:09:05.710
consciously regulating it, we can have a huge

00:09:05.710 --> 00:09:08.389
impact on our overall wellbeing. This is all

00:09:08.389 --> 00:09:10.669
incredibly empowering. It's like we have this

00:09:10.669 --> 00:09:13.389
amazing tool within us that we can use to manage

00:09:13.389 --> 00:09:16.549
stress, maybe even explore deeper levels of consciousness.

00:09:17.009 --> 00:09:19.169
But I'm not gonna lie, my brain is starting to

00:09:19.169 --> 00:09:21.210
feel a little full. We've covered a lot from

00:09:21.210 --> 00:09:24.309
the science to these esoteric concepts and practical

00:09:24.309 --> 00:09:26.649
techniques. I know, right? We've barely scratched

00:09:26.649 --> 00:09:28.389
the surface. Don't worry, we're gonna break it

00:09:28.389 --> 00:09:30.720
all down. In the next part of our deep dive,

00:09:30.799 --> 00:09:33.179
we'll be focusing on specific breathing techniques

00:09:33.179 --> 00:09:35.220
and how you can actually use them in your daily

00:09:35.220 --> 00:09:37.539
life. Okay, that sounds like a plan. I'm ready

00:09:37.539 --> 00:09:40.299
to put this knowledge into action. Okay, so we've

00:09:40.299 --> 00:09:42.279
talked about the science and the potential benefits,

00:09:42.340 --> 00:09:44.539
but now I'm ready to get practical. Let's talk

00:09:44.539 --> 00:09:46.379
about some specific techniques I can actually

00:09:46.379 --> 00:09:48.899
try, like today. Alright, sounds good. I think

00:09:48.899 --> 00:09:52.360
you'll be surprised how simple some of these

00:09:52.360 --> 00:09:54.679
techniques are. Remember that basic awareness

00:09:54.679 --> 00:09:56.899
exercise we talked about earlier? Just paying

00:09:56.899 --> 00:09:59.179
attention to your breath. Yeah, you mentioned

00:09:59.179 --> 00:10:01.659
it's a great starting point. But I have to admit,

00:10:01.759 --> 00:10:04.879
it seems almost too simple. How does just noticing

00:10:04.879 --> 00:10:07.720
my breath lead to those amazing benefits we discussed?

00:10:07.940 --> 00:10:10.120
Well, think about it this way. Your breath is

00:10:10.120 --> 00:10:12.759
like a mirror. It reflects your internal state.

00:10:13.220 --> 00:10:15.639
Like when you're stressed or anxious, your breath

00:10:15.639 --> 00:10:18.379
tends to be, you know, shallow and rapid. And

00:10:18.379 --> 00:10:21.000
when you're relaxed and calm, it's slower and

00:10:21.000 --> 00:10:23.649
deeper. Ah, okay, so just by being aware of my

00:10:23.649 --> 00:10:25.789
breath, I become more aware of my overall state

00:10:25.789 --> 00:10:28.470
of being. And once you start to recognize those

00:10:28.470 --> 00:10:31.169
patterns, you can actually use your breath to,

00:10:31.169 --> 00:10:34.389
like, consciously influence your state. If you

00:10:34.389 --> 00:10:36.230
notice your breathing all shallow and choppy,

00:10:36.409 --> 00:10:39.029
just slowing it down and deepening it can signal

00:10:39.029 --> 00:10:41.169
to your nervous system to, you know, chill out.

00:10:41.289 --> 00:10:43.309
That makes a lot of sense. It's like we're using

00:10:43.309 --> 00:10:45.710
our breath to communicate with our nervous system.

00:10:45.809 --> 00:10:48.590
Yeah, precisely. And the more you practice, the

00:10:48.590 --> 00:10:50.649
more sensitive you become to those subtle changes,

00:10:51.090 --> 00:10:52.690
and the better you can manage your stress and

00:10:52.690 --> 00:10:55.190
emotions. Okay, so I'm starting to see how powerful

00:10:55.190 --> 00:10:57.649
this can be. But let's say I want to go beyond

00:10:57.649 --> 00:11:00.389
simple awareness. Are there specific techniques

00:11:00.389 --> 00:11:03.889
I can use to, like, specifically target those

00:11:03.889 --> 00:11:06.970
benefits, like for stress reduction or better

00:11:06.970 --> 00:11:09.480
sleep? Absolutely. There are tons of different

00:11:09.480 --> 00:11:11.159
techniques out there, each with its own unique

00:11:11.159 --> 00:11:13.779
benefits. Remember that coherent breathing technique

00:11:13.779 --> 00:11:15.799
from the Kripalu Center. Yeah. You mentioned

00:11:15.799 --> 00:11:17.620
it's all about finding that optimal breathing

00:11:17.620 --> 00:11:20.559
rhythm to activate the parasympathetic nervous

00:11:20.559 --> 00:11:23.539
system and calm the body down. So the idea is

00:11:23.539 --> 00:11:25.259
to slow your breath down to about five breaths

00:11:25.259 --> 00:11:28.519
per minute. It sounds simple, but finding that

00:11:28.519 --> 00:11:30.740
rhythm and maintaining it can take a bit of practice.

00:11:30.919 --> 00:11:33.799
Do you have any tips for actually finding that

00:11:33.799 --> 00:11:37.029
sweet spot? A timer. or a metronome can be really

00:11:37.029 --> 00:11:39.210
helpful. You could set it for 10 seconds and

00:11:39.210 --> 00:11:41.850
practice inhaling for five seconds, exhaling

00:11:41.850 --> 00:11:44.610
for five seconds. Focus on making your inhales

00:11:44.610 --> 00:11:47.789
and exhales smooth and even like a gentle wave.

00:11:48.289 --> 00:11:49.730
Okay, I think I can handle that. That sounds

00:11:49.730 --> 00:11:51.809
pretty relaxing. Any other techniques that are

00:11:51.809 --> 00:11:54.649
good for stress relief? Definitely. There's box

00:11:54.649 --> 00:11:56.769
breathing, which is really popular. It's actually

00:11:56.769 --> 00:11:59.250
used by Navy SEALs to stay calm under pressure.

00:11:59.629 --> 00:12:02.710
Whoa, a Navy SEAL technique. That sounds intense.

00:12:02.830 --> 00:12:05.929
It is. So the box part refers to the square pattern

00:12:05.929 --> 00:12:08.389
you create with your breath. You inhale for a

00:12:08.389 --> 00:12:11.470
count of four, hold for four, exhale for four,

00:12:11.750 --> 00:12:14.169
and hold again for four. It creates this sense

00:12:14.169 --> 00:12:16.529
of rhythm and control that can be really grounding.

00:12:16.850 --> 00:12:18.789
That's cool. I can see how that structured breathing

00:12:18.789 --> 00:12:21.590
could be helpful in those moments of, like, overwhelm

00:12:21.590 --> 00:12:23.789
or anxiety. And, you know, if you're feeling

00:12:23.789 --> 00:12:26.870
a bit sluggish or need a boost of energy, there's

00:12:26.870 --> 00:12:29.769
a technique called postrica, also known as bellows

00:12:29.769 --> 00:12:31.909
breath. Bellows breath. Okay, that sounds a lot

00:12:31.909 --> 00:12:34.830
more energizing. It is. It's more vigorous. It

00:12:34.830 --> 00:12:37.889
involves these rapid forceful inhales and exhales

00:12:37.889 --> 00:12:40.929
through the nostrils. It's said to, like, stimulate

00:12:40.929 --> 00:12:43.590
the nervous system, increase energy levels, and

00:12:43.590 --> 00:12:45.789
clear the mind. Wow. That's amazing that you

00:12:45.789 --> 00:12:48.000
can actually, like... change your energy levels

00:12:48.000 --> 00:12:50.179
just by changing the way you breathe. But you

00:12:50.179 --> 00:12:51.539
mentioned that it's not for everyone, right?

00:12:51.679 --> 00:12:53.700
Right. You probably want to avoid it if you have

00:12:53.700 --> 00:12:56.600
high blood pressure, heart conditions, or are

00:12:56.600 --> 00:12:59.419
pregnant. And as with any breathing technique,

00:12:59.500 --> 00:13:02.000
just start slow and listen to your body. This

00:13:02.000 --> 00:13:04.980
is all so fascinating, though. We've gone from

00:13:04.980 --> 00:13:08.919
simple awareness to Navy Seal techniques to energizing

00:13:08.919 --> 00:13:11.299
breaths. Are there any other types of breathing

00:13:11.299 --> 00:13:13.649
exercises we should be aware of? We've touched

00:13:13.649 --> 00:13:15.370
on some specific techniques, but there's also

00:13:15.370 --> 00:13:17.149
this broader concept we should probably talk

00:13:17.149 --> 00:13:19.570
about, pranayama. We touched on it briefly earlier.

00:13:19.889 --> 00:13:22.190
The yogic practice of control of breath. You

00:13:22.190 --> 00:13:24.409
mentioned it's all about regulating prana, that

00:13:24.409 --> 00:13:27.570
life force energy. Is that something I can actually

00:13:27.570 --> 00:13:29.929
feel or experience? That's a great question.

00:13:30.110 --> 00:13:32.110
I mean, it's often subtle, and it varies from

00:13:32.110 --> 00:13:34.289
person to person. Some people describe it as

00:13:34.289 --> 00:13:37.100
a feeling of warmth. tingling energy flowing

00:13:37.100 --> 00:13:39.539
through the body. Others, they experience it

00:13:39.539 --> 00:13:42.500
as a sense of clarity or focus, or maybe emotional

00:13:42.500 --> 00:13:44.940
balance. I think the key is to approach it with

00:13:44.940 --> 00:13:47.379
an open mind. Pay attention to what you're feeling,

00:13:47.840 --> 00:13:49.899
any shifts in your mental or emotional state.

00:13:50.159 --> 00:13:52.740
That sounds pretty interesting, but also a bit

00:13:52.740 --> 00:13:55.559
mysterious. What are some examples of pranayama

00:13:55.559 --> 00:13:57.980
techniques I could try? Well, there are many

00:13:57.980 --> 00:14:00.320
different techniques, each with its own specific

00:14:00.320 --> 00:14:03.399
benefits and effects. One common one is Nadi

00:14:03.399 --> 00:14:06.240
Shodhana. You might know it as alternate nostril

00:14:06.240 --> 00:14:08.759
breathing. Alternate nostril breathing? I've

00:14:08.759 --> 00:14:10.879
heard of that but never actually tried it, with

00:14:10.879 --> 00:14:12.659
the purpose of breathing through one nostril

00:14:12.659 --> 00:14:14.879
at a time. It's believed to balance the flow

00:14:14.879 --> 00:14:17.100
of energy through these subtle energy channels,

00:14:17.539 --> 00:14:20.519
called nadis. In yoga philosophy, each nostril

00:14:20.519 --> 00:14:23.399
is associated with a different energy flow. The

00:14:23.399 --> 00:14:25.279
right nostril is linked to solar energy, which

00:14:25.279 --> 00:14:27.679
is more energizing and stimulating, and the left

00:14:27.679 --> 00:14:30.139
nostril is connected to lunar energy, which is

00:14:30.139 --> 00:14:32.779
more calming and cooling. By alternately breathing

00:14:32.779 --> 00:14:35.620
through each nostril, you can harmonize these

00:14:35.620 --> 00:14:38.220
energies and create balance. That's so fascinating.

00:14:38.320 --> 00:14:40.440
I've also heard of a technique called Wim Hof

00:14:40.440 --> 00:14:42.879
breathing. It seems to be getting pretty popular.

00:14:42.960 --> 00:14:44.740
What can you tell me about that one? The Wim

00:14:44.740 --> 00:14:46.720
Hof method is really interesting. It's a combination

00:14:46.720 --> 00:14:50.159
of breathing exercises, cold exposure, and mindset

00:14:50.159 --> 00:14:52.700
techniques. It's said to have a lot of benefits,

00:14:53.200 --> 00:14:55.720
like increased energy, reduced stress, and a

00:14:55.720 --> 00:14:58.259
boosted immune system. It sounds intense. What's

00:14:58.259 --> 00:15:00.990
the breathing part like? It involves rounds of

00:15:00.990 --> 00:15:03.190
rapid deep breathing followed by breath holds.

00:15:03.710 --> 00:15:05.610
It's definitely more advanced technique. I'd

00:15:05.610 --> 00:15:07.549
recommend learning it from a qualified instructor

00:15:07.549 --> 00:15:11.350
because it can cause strong physical sensations

00:15:11.350 --> 00:15:14.250
and even altered states of consciousness. Okay,

00:15:14.509 --> 00:15:16.629
noted. I'll definitely keep that in mind. It

00:15:16.629 --> 00:15:18.269
seems like we've just scratched the surface of

00:15:18.269 --> 00:15:21.190
pranioma and Honestly, this whole world of breathing

00:15:21.190 --> 00:15:23.289
techniques, I'm starting to understand why that

00:15:23.289 --> 00:15:26.090
YouTube video was talking about breath work and

00:15:26.090 --> 00:15:28.590
shifting reality. I mean, I'm still a bit skeptical

00:15:28.590 --> 00:15:30.789
about that specific claim, but I'm definitely

00:15:30.789 --> 00:15:33.250
intrigued by how conscious breathing can affect

00:15:33.250 --> 00:15:36.669
our physical and mental, even spiritual well

00:15:36.669 --> 00:15:38.769
-being. Yeah, it really is a fascinating field

00:15:38.769 --> 00:15:41.370
and there's so much more to discover. Remember,

00:15:41.730 --> 00:15:43.570
all these techniques we've talked about today

00:15:43.570 --> 00:15:46.529
are just a starting point. Experiment. Find what

00:15:46.529 --> 00:15:49.009
worked for you and enjoy the journey. This has

00:15:49.009 --> 00:15:51.190
been so incredibly helpful. I feel like I actually

00:15:51.190 --> 00:15:53.289
have a framework for understanding conscious

00:15:53.289 --> 00:15:55.909
breathing now and like a path forward for how

00:15:55.909 --> 00:15:58.129
to incorporate it into my life. I'm glad to hear

00:15:58.129 --> 00:16:00.590
that. And remember, your breath is always with

00:16:00.590 --> 00:16:03.649
you. It's a powerful tool you can use any time,

00:16:03.970 --> 00:16:07.049
anywhere. OK, so we've gone deep into the science,

00:16:07.769 --> 00:16:10.379
explored the benefits, even like. Dipped our

00:16:10.379 --> 00:16:12.679
toes into the more esoteric side of conscious

00:16:12.679 --> 00:16:14.159
breathing, we've learned about a whole bunch

00:16:14.159 --> 00:16:16.940
of techniques, from simple awareness to Navy

00:16:16.940 --> 00:16:20.340
Seal stuff and even Yogic Pranayama. It's amazing

00:16:20.340 --> 00:16:22.620
how much there is to uncover in something as

00:16:22.620 --> 00:16:24.960
basic as our breath. It's pretty incredible.

00:16:25.039 --> 00:16:26.519
And you're right, we've covered a lot of ground.

00:16:27.139 --> 00:16:29.799
But I think now comes the exciting part, actually

00:16:29.799 --> 00:16:32.980
putting all this knowledge into action. I'm ready

00:16:32.980 --> 00:16:35.120
to start experiencing those benefits we talked

00:16:35.120 --> 00:16:37.059
about, but I'm not gonna lie, with all these

00:16:37.059 --> 00:16:38.360
different techniques out there, I'm a little

00:16:38.360 --> 00:16:41.120
lost. Where do I even start? It's a common feeling.

00:16:41.639 --> 00:16:43.080
Don't worry, we're gonna give you a roadmap,

00:16:43.580 --> 00:16:45.559
help you navigate this world of conscious breathing,

00:16:45.679 --> 00:16:48.159
and find what works best for you. Perfect. Lay

00:16:48.159 --> 00:16:51.120
it on me. Alright, so first things first. Remember

00:16:51.120 --> 00:16:53.820
that the simplest technique is often the best

00:16:53.820 --> 00:16:56.929
place to begin. Just noticing your breath, that

00:16:56.929 --> 00:16:59.389
basic awareness exercise we've been talking about,

00:16:59.850 --> 00:17:02.250
is a really powerful practice in and of itself.

00:17:02.570 --> 00:17:04.089
You've mentioned that a few times, so it must

00:17:04.089 --> 00:17:07.670
be important. I gotta ask though, why is simple

00:17:07.670 --> 00:17:10.589
awareness so crucial? Think of it like this.

00:17:11.170 --> 00:17:14.190
It's the foundation of a house. Before you can

00:17:14.190 --> 00:17:16.369
build anything fancy, you need that solid base,

00:17:16.490 --> 00:17:19.640
right? Simple awareness helps you tune into your

00:17:19.640 --> 00:17:22.200
breath to notice its natural rhythm and how it

00:17:22.200 --> 00:17:24.579
changes in different situations. That awareness

00:17:24.579 --> 00:17:27.059
is the key to using your breath as a tool for

00:17:27.059 --> 00:17:29.960
self -regulation. So it's about developing that

00:17:29.960 --> 00:17:32.519
sensitivity to my breath, to those little changes.

00:17:32.720 --> 00:17:34.579
Exactly. It's like learning a new language. Once

00:17:34.579 --> 00:17:36.779
you understand the basics, you can start forming

00:17:36.779 --> 00:17:39.220
more complex sentences, express yourself more

00:17:39.220 --> 00:17:41.519
fully. Same thing with breath work. The more

00:17:41.519 --> 00:17:43.259
aware you become, the more you'll start noticing

00:17:43.259 --> 00:17:45.119
how your breath reflects your emotional state,

00:17:45.140 --> 00:17:47.140
your energy levels, even your thoughts. thoughts.

00:17:47.240 --> 00:17:49.019
That makes a lot of sense, but once I've kind

00:17:49.019 --> 00:17:52.000
of mastered that basic awareness, how do I choose

00:17:52.000 --> 00:17:54.619
which techniques to try next? It really depends

00:17:54.619 --> 00:17:56.720
on what you're hoping to achieve with conscious

00:17:56.720 --> 00:17:59.700
breathing. What are your goals? Are you mainly

00:17:59.700 --> 00:18:03.220
looking for stress reduction, better sleep, increased

00:18:03.220 --> 00:18:06.140
energy, or maybe you're more interested in exploring

00:18:06.140 --> 00:18:08.720
the spiritual side of things? Honestly, right

00:18:08.720 --> 00:18:11.440
now I'm mostly interested in stress reduction

00:18:11.440 --> 00:18:14.599
and maybe improving my sleep. My mind tends to

00:18:14.599 --> 00:18:17.240
race, especially at night. I have trouble calming

00:18:17.240 --> 00:18:20.259
down. Okay, those are great goals. And there

00:18:20.259 --> 00:18:21.839
are definitely techniques that can help with

00:18:21.839 --> 00:18:23.980
both. We talked about coherent breathing and

00:18:23.980 --> 00:18:26.160
box breathing, remember. Those are excellent

00:18:26.160 --> 00:18:29.000
for calming the nervous system, promoting relaxation.

00:18:29.279 --> 00:18:31.220
Right, those both sounded pretty manageable.

00:18:31.759 --> 00:18:33.839
Any tips on how to actually incorporate them

00:18:33.839 --> 00:18:37.099
into my daily life? Well, like anything, consistency

00:18:37.099 --> 00:18:40.119
is key. Even just five or ten minutes of conscious

00:18:40.119 --> 00:18:42.599
breathing each day can make a difference. Maybe

00:18:42.599 --> 00:18:44.380
try practicing first thing in the morning to

00:18:44.380 --> 00:18:46.930
set a calm tone for your day. or in the evening

00:18:46.930 --> 00:18:49.569
to unwind before bed. Yeah, I could see myself

00:18:49.569 --> 00:18:51.970
doing that. I also remember you mentioning that

00:18:51.970 --> 00:18:54.549
pastrica or bellows breath can be energizing.

00:18:55.009 --> 00:18:56.630
Could that be helpful for someone like me who

00:18:56.630 --> 00:18:59.230
gets mentally sluggish in the afternoons? It

00:18:59.230 --> 00:19:02.730
could be. It's a great way to boost energy, clear

00:19:02.730 --> 00:19:05.890
the mind. But remember, it is a more vigorous

00:19:05.890 --> 00:19:09.869
technique. Start slowly, make sure it feels okay

00:19:09.869 --> 00:19:12.309
for you. Even just trying it for a minute or

00:19:12.309 --> 00:19:13.829
two can be helpful. Right, I'll definitely give

00:19:13.829 --> 00:19:16.980
it a try. What about those yogic pranayama techniques?

00:19:17.140 --> 00:19:19.779
You mentioned nadi shudhana, the alternate nostril

00:19:19.779 --> 00:19:22.039
breathing. Is that something I could try on my

00:19:22.039 --> 00:19:25.480
own? Nidhi Shahana is generally safe, but honestly,

00:19:25.559 --> 00:19:28.079
it's best to learn it from a qualified yoga instructor.

00:19:28.380 --> 00:19:30.039
They can guide you through the proper technique,

00:19:30.119 --> 00:19:32.019
make sure you're doing it right, and they can

00:19:32.019 --> 00:19:34.500
also help you tailor the practice to your needs

00:19:34.500 --> 00:19:37.259
and goals. So finding a good teacher is important,

00:19:37.259 --> 00:19:39.180
especially for the more advanced techniques.

00:19:39.259 --> 00:19:41.539
Yeah, for sure. A qualified teacher can provide

00:19:41.539 --> 00:19:43.680
personalized guidance, answer your questions,

00:19:44.140 --> 00:19:46.759
help you avoid any potential pitfalls, and remember,

00:19:46.900 --> 00:19:49.859
it's a journey, not a destination. Don't get

00:19:49.859 --> 00:19:51.920
discouraged if you don't see results right away.

00:19:52.109 --> 00:19:54.990
Like any skill it takes practice the more you

00:19:54.990 --> 00:19:57.910
do it the easier it becomes. This has been so

00:19:57.910 --> 00:20:00.130
incredibly helpful I feel like I finally have

00:20:00.130 --> 00:20:02.789
a framework for understanding conscious breathing

00:20:02.789 --> 00:20:05.549
and a path forward for making it a part of my

00:20:05.549 --> 00:20:08.269
life I'm happy to hear that and hey remember

00:20:08.269 --> 00:20:10.609
your breath is always with you It's a tool you

00:20:10.609 --> 00:20:13.410
can access anytime, anywhere, you know, to manage

00:20:13.410 --> 00:20:15.789
stress, improve your health, even connect with

00:20:15.789 --> 00:20:17.950
deeper levels of awareness. So listeners, there

00:20:17.950 --> 00:20:20.509
you have it, a readily available, completely

00:20:20.509 --> 00:20:23.329
free, incredibly powerful tool right at your

00:20:23.329 --> 00:20:25.769
fingertips. Just by becoming aware of your breath,

00:20:26.069 --> 00:20:27.470
experimenting with some of these techniques,

00:20:27.549 --> 00:20:29.890
you can really unlock a world of benefits for

00:20:29.890 --> 00:20:32.750
your body, your mind, your overall well -being.

00:20:33.049 --> 00:20:35.410
So take a deep breath and see what you discover.

00:20:35.849 --> 00:20:38.750
Until next time, keep exploring, keep learning

00:20:38.750 --> 00:20:39.869
and keep breathing.