E43: The Secret To A Longer, Happier Life As An Entrepreneur

Discover a transformative secret hiding in plain sight - your breath. This ancient, yet cutting-edge tool is the key to unlocking unprecedented levels of success in both your personal and professional life. Best of all? It's completely free and always at your fingertips. In this week's episode, we're diving into: Your Personal Swiss Army Knife: Learn how this versatile technique can totally revolutionize every aspect of your life, from being more productive to improving your relationships The Timeless Secret to Longevity and Happiness: Uncover the scientifically-backed benefits of proper breathing, including lowering your stress levels, being a happier human, and living longer! Breathing To Succeed: Learn how to use powerful breathwork strategies to make decisions faster, awaken your creativity, and boost your energy levels (without drinking yet another latte) 🎄 Holiday Special: Ready To Glide Thru The Holiday Hecticness Like Santa On His Sleigh? 🎄 Grab our exclusive limited time only "Breathe to Succeed Breath-Work Bundle" for just $11 right here:  https://bit.ly/BTSNOV2024   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:07,040 --> 00:00:09,200Did you know that you've had a Swiss Army 200:00:09,200 --> 00:00:12,160knife in your back pocket this whole time 300:00:12,160 --> 00:00:14,800and you probably had no idea? 400:00:15,840 --> 00:00:18,720What?What am I even talking about?Well, 500:00:18,720 --> 00:00:21,280my beautiful friend, I'm about to tell 600:00:21,280 --> 00:00:24,080you about the Swiss Army knife, 700:00:24,080 --> 00:00:26,960or the tool of all tools that you've had 800:00:27,200 --> 00:00:29,840this whole time you've been using 900:00:30,240 --> 00:00:32,800this whole time. Probably not aware of 1000:00:32,800 --> 00:00:35,120it, but now you will be. 1100:00:35,680 --> 00:00:38,080Welcome back to the 1200:00:38,160 --> 00:00:40,720Purposeful Powerhouse podcast. And 1300:00:41,040 --> 00:00:44,000this week we are talking about the 1400:00:44,000 --> 00:00:46,640tool of all tools, the foundation 1500:00:47,840 --> 00:00:50,320and the fundamental lessons of life. 1600:00:51,680 --> 00:00:54,480Want to guess what it is?You probably 1700:00:54,480 --> 00:00:54,600know. 1800:00:57,520 --> 00:01:00,520Yes, the ha, the breath. 1900:01:01,440 --> 00:01:04,240Holy moly. Where would we be without it? 2000:01:05,680 --> 00:01:08,320I don't know. In another universe, who 2100:01:08,320 --> 00:01:10,320knows, right?We could speculate on that 2200:01:10,320 --> 00:01:12,920all day long. But here's what the 2300:01:12,920 --> 00:01:15,760Yogi's knew. Here's what so 2400:01:15,760 --> 00:01:18,240many beautiful cultures around the world 2500:01:18,240 --> 00:01:21,040Revere and respect and practice. 2600:01:21,360 --> 00:01:23,680Here's what many different practices 2700:01:23,680 --> 00:01:26,160around the world know that your breath 2800:01:26,560 --> 00:01:29,280is so impactful 2900:01:29,760 --> 00:01:32,240as a tool of life. 3000:01:32,720 --> 00:01:35,640Vital, of course, but. It 3100:01:35,640 --> 00:01:38,640can be used in so many different ways, 3200:01:38,640 --> 00:01:41,280it's almost undescribable. 3300:01:42,080 --> 00:01:44,320But The thing is, it's just 3400:01:44,320 --> 00:01:47,160happening without you even realizing it. 3500:01:47,160 --> 00:01:49,160Thank you very much to the amazing design 3600:01:49,160 --> 00:01:51,760of your body and your nervous system. But 3700:01:51,760 --> 00:01:53,440there's a belief in the yoga practice 3800:01:53,440 --> 00:01:55,840that each person is given a certain 3900:01:55,840 --> 00:01:58,840number of breaths for the duration 4000:01:58,840 --> 00:02:01,680of their life, and their life is measured 4100:02:01,760 --> 00:02:04,320in those number of breaths and therefore. 4200:02:04,720 --> 00:02:07,520The quality of their life is measured 4300:02:07,760 --> 00:02:10,200in the quality of their breath. So if you 4400:02:10,200 --> 00:02:13,040think about it, it's not a weird or far 4500:02:13,040 --> 00:02:15,440out there concept. The average adult 4600:02:15,440 --> 00:02:18,240breathes about 12 to 20 4700:02:18,320 --> 00:02:21,000breaths per minute. So depending on how 4800:02:21,000 --> 00:02:22,640many breaths they breathe in that minute 4900:02:22,640 --> 00:02:24,160will impact the number of breaths per 5000:02:24,160 --> 00:02:26,640hour, day, week, et cetera, et cetera, 5100:02:27,440 --> 00:02:29,880over the course of their lifetime. So 5200:02:29,880 --> 00:02:32,400that's interesting, right?And so. 5300:02:33,440 --> 00:02:35,600The interesting thing about this is if 5400:02:35,600 --> 00:02:38,160you intentionally slow 5500:02:38,160 --> 00:02:40,720down your breath, in theory, 5600:02:41,360 --> 00:02:44,320you can slow down your life. And here's 5700:02:44,320 --> 00:02:47,120the cool thing. Science 5800:02:47,120 --> 00:02:49,400agrees with that too. The deeper you 5900:02:49,400 --> 00:02:52,160breathe, the more regulated 6000:02:52,320 --> 00:02:54,640and centered you become. Because 6100:02:54,920 --> 00:02:57,400when you breathe slow, deep 6200:02:57,400 --> 00:02:59,920breaths, you signal safety. 6300:03:00,480 --> 00:03:03,160To your body by way of your vagus nerve, 6400:03:03,920 --> 00:03:06,240because your vagus nerve is the wandering 6500:03:06,240 --> 00:03:08,240nerve. That's where you know the word 6600:03:08,480 --> 00:03:11,280vagabond comes from, is the the root 6700:03:11,320 --> 00:03:13,600of the vagus nerve of that 6800:03:13,600 --> 00:03:16,080wandering essence throughout the entire 6900:03:16,080 --> 00:03:18,080body. Your vagus nerve is the main 7000:03:18,080 --> 00:03:20,320highway of your nervous system, and it 7100:03:20,320 --> 00:03:22,160interacts, of course, with your brain, 7200:03:22,400 --> 00:03:24,720but with every one of your vital organs 7300:03:24,960 --> 00:03:26,440and many of your tissues throughout your 7400:03:26,440 --> 00:03:28,720entire body. But here's the interesting 7500:03:28,720 --> 00:03:31,360thing. The only one that you have direct 7600:03:31,360 --> 00:03:34,280control over is you guessed it. You're so 7700:03:34,400 --> 00:03:37,040smart. Your lungs, right? 7800:03:37,360 --> 00:03:39,360You. We cannot control the rhythm of our 7900:03:39,360 --> 00:03:41,440heartbeat consciously, but we can 8000:03:41,440 --> 00:03:43,440consciously begin to 8100:03:43,760 --> 00:03:46,480slow down your 8200:03:46,480 --> 00:03:49,280breaths, and in doing so, 8300:03:49,920 --> 00:03:52,800you begin to impact your heart rate 8400:03:52,800 --> 00:03:55,680rhythm. And when your breath 8500:03:55,680 --> 00:03:58,240begins to slow down and you breathe in 8600:03:58,240 --> 00:04:00,600that nice, easy way that you 8700:04:00,600 --> 00:04:03,080probably breathe when you're sleeping, or 8800:04:03,080 --> 00:04:05,200when you're doing your yoga, or when 8900:04:05,200 --> 00:04:08,080you're really relaxed, or when you were a 9000:04:08,080 --> 00:04:10,480baby, when we breathe in that 9100:04:10,480 --> 00:04:13,120slow, spacious way, 9200:04:13,760 --> 00:04:16,400it starts to slow everything down. So 9300:04:16,400 --> 00:04:18,480when we breathe in a more deep 9400:04:18,880 --> 00:04:21,040diaphragmatic way, so let's do it now, 9500:04:21,040 --> 00:04:22,960because hello, we probably could use a 9600:04:22,960 --> 00:04:25,360little deep breath here. Place your hands 9700:04:25,360 --> 00:04:27,200on your body, one hand on your belly, one 9800:04:27,200 --> 00:04:29,640hand on your chest. And if it's safe to 9900:04:29,640 --> 00:04:32,480do so, close your eyes. If it's not, keep 10000:04:32,480 --> 00:04:34,480them open and just breathe into your 10100:04:34,480 --> 00:04:37,440belly and then 10200:04:37,440 --> 00:04:40,400breathe out. Oh, that's so nice. 10300:04:40,400 --> 00:04:40,880Do it again. 10400:04:44,640 --> 00:04:45,200One more time. 10500:04:49,680 --> 00:04:51,360So what happens, or what's beginning to 10600:04:51,360 --> 00:04:54,320happen is as you affect the 10700:04:54,320 --> 00:04:56,480rhythm of your breath, your blood 10800:04:56,480 --> 00:04:59,040pressure starts to slow down, your heart 10900:04:59,040 --> 00:05:01,040rate rhythm starts to slow down and 11000:05:01,040 --> 00:05:03,920become more consistent, right?And so 11100:05:03,920 --> 00:05:05,920as your heart rate rhythm becomes steady 11200:05:05,920 --> 00:05:08,400and consistent, that signals. To your 11300:05:08,400 --> 00:05:10,720brain, everything's safe. Let's bring 11400:05:10,720 --> 00:05:12,560down the cortisol levels. Let's bring 11500:05:12,560 --> 00:05:15,200down adrenaline levels. Let's create that 11600:05:15,200 --> 00:05:18,200sense of ease in your body, because 11700:05:18,200 --> 00:05:20,560that's what you're signaling by way of 11800:05:20,560 --> 00:05:23,040your breath. So go back to that number of 11900:05:23,040 --> 00:05:24,880breaths for the course of your lifetime 12000:05:25,280 --> 00:05:28,160as we slow and deepen the breath, 12100:05:28,160 --> 00:05:30,240and you're creating those internal 12200:05:30,400 --> 00:05:33,320signals and effects. All 12300:05:33,320 --> 00:05:35,800of those effects lend 12400:05:35,800 --> 00:05:38,480to. You being healthier, 12500:05:39,040 --> 00:05:42,000slower rate of aging 12600:05:42,000 --> 00:05:44,480of your cells, blood pressure going 12700:05:44,480 --> 00:05:47,280down, energy levels coming 12800:05:47,520 --> 00:05:50,520up. So it's not just a 12900:05:51,440 --> 00:05:53,680wild idea that the Yogi's had. It's 13000:05:53,680 --> 00:05:56,400actually based in conventional 13100:05:56,400 --> 00:05:59,080understanding of the impact of the 13200:05:59,080 --> 00:06:01,280breath on your stress levels, on your 13300:06:01,280 --> 00:06:04,240vital organs. Right. So that's pretty 13400:06:04,240 --> 00:06:06,120incredible. So if you think about it, the 13500:06:06,120 --> 00:06:07,840deeper you breathe, the better you feel. 13600:06:08,000 --> 00:06:09,840The deeper you breathe, the longer you 13700:06:09,840 --> 00:06:12,720might live. And there's actual science 13800:06:12,720 --> 00:06:14,880behind it, as we've just uncovered there. 13900:06:15,280 --> 00:06:17,480So I could probably stop the episode 14000:06:17,480 --> 00:06:19,120there and you'd be like, Yep, OK, I'm 14100:06:19,120 --> 00:06:20,400convinced I should breathe a little 14200:06:20,400 --> 00:06:22,000deeper. I should definitely grab that 14300:06:22,000 --> 00:06:23,560breathe to succeed breath work bundle 14400:06:23,560 --> 00:06:26,400you've been talking about, Megan. But I 14500:06:26,400 --> 00:06:27,920have a little more for you, cause you 14600:06:27,920 --> 00:06:29,920know, I'm extra so. 14700:06:31,440 --> 00:06:34,240Let's talk about how the breath is like 14800:06:34,240 --> 00:06:36,720the Swiss Army knife of life. 14900:06:37,440 --> 00:06:40,000The reality is just to bring 15000:06:40,000 --> 00:06:42,160yourself into that steady rhythm, right? 15100:06:42,160 --> 00:06:44,400Think of it like waves on the ocean, nice 15200:06:44,400 --> 00:06:46,840and easy, nice and slow. Or if you've 15300:06:46,840 --> 00:06:48,840ever seen a heart rate monitor and it 15400:06:48,840 --> 00:06:51,280just goes beep, beep, beep, beep. 15500:06:51,760 --> 00:06:53,480That's what happens when we regulate the 15600:06:53,480 --> 00:06:56,240breath that way. And that's if 15700:06:56,240 --> 00:06:58,880you are feeling like you just want to 15800:06:58,880 --> 00:07:01,760come into that nice steady state. You 15900:07:01,760 --> 00:07:04,320can even the breath, so you can practice 16000:07:04,320 --> 00:07:06,320that steady rhythm of the breath, 16100:07:06,320 --> 00:07:08,640counting for four counts as you breathe 16200:07:08,640 --> 00:07:11,280in to your belly, 4 counts as you breathe 16300:07:11,280 --> 00:07:14,240out, right?And so even just that bringing 16400:07:14,240 --> 00:07:16,080the breath to that steady rhythm, which 16500:07:16,080 --> 00:07:18,920is called Sama Vritti. So Sama 16600:07:18,920 --> 00:07:21,280is the root word for same. Vritti is 16700:07:21,280 --> 00:07:22,960fluctuation. So there's just that 16800:07:22,960 --> 00:07:25,160evenness to the breath. Creates that 16900:07:25,160 --> 00:07:27,640coherence, right?So this is a breathing 17000:07:27,640 --> 00:07:30,480pattern that's been studied by incredible 17100:07:30,800 --> 00:07:32,800organizations around the world, including 17200:07:32,800 --> 00:07:35,320the Heart Math Institute, who look at the 17300:07:35,320 --> 00:07:37,440impact of the breath and this steady, 17400:07:37,440 --> 00:07:40,080coherent or consistent or some of 17500:07:40,080 --> 00:07:42,800Riti rhythm. On our overall 17600:07:42,800 --> 00:07:45,600function, on your inner state, 17700:07:45,600 --> 00:07:48,400on the ability to create an 17800:07:48,400 --> 00:07:51,120expansive frequency to your 17900:07:51,120 --> 00:07:52,800body. Because yes, as much as they're 18000:07:52,800 --> 00:07:55,200into the science, the science is that you 18100:07:55,200 --> 00:07:57,040have an electromagnetic. 18200:07:57,920 --> 00:08:00,720Impact on the world by way of your 18300:08:00,720 --> 00:08:02,960inner state, right?Your heart has a a 18400:08:04,160 --> 00:08:06,600measurable frequency to it, which, you 18500:08:06,600 --> 00:08:08,720know, depending on how grounded and 18600:08:08,720 --> 00:08:10,640centered and coherent you are, can be 18700:08:10,640 --> 00:08:13,600measured up to six feet around you, right? 18800:08:13,600 --> 00:08:15,920So that's your vibe, if you will, from a 18900:08:15,920 --> 00:08:18,120science perspective, the electromagnetic 19000:08:18,120 --> 00:08:20,240frequency that you're giving off. Same, 19100:08:20,240 --> 00:08:22,440same. Right. Isn't that cool?Like the 19200:08:22,440 --> 00:08:24,560ancients knew it. Now science is really 19300:08:24,560 --> 00:08:27,040validating it. As far as the impact on 19400:08:27,040 --> 00:08:29,360your longevity, your brain function, your 19500:08:29,360 --> 00:08:31,760organ function, all of those things are 19600:08:32,640 --> 00:08:34,880we're talking about the same thing here. 19700:08:34,880 --> 00:08:36,840We might be using different words, but 19800:08:36,840 --> 00:08:38,480we're all talking about the same thing. 19900:08:38,960 --> 00:08:41,440And so that's just one that's like across 20000:08:41,440 --> 00:08:44,400the board, very beneficial. So 20100:08:44,400 --> 00:08:47,280then. Think about it. The breath being 20200:08:47,280 --> 00:08:49,320the number one tool to reduce your stress 20300:08:49,320 --> 00:08:51,360level quickly, right?And you probably 20400:08:51,360 --> 00:08:54,120felt that in that, you know, those 3 deep 20500:08:54,120 --> 00:08:56,160diaphragmatic breaths. And so to review, 20600:08:56,160 --> 00:08:58,160your diaphragm is a Dome shaped muscle 20700:08:58,160 --> 00:08:59,760that goes all the way around your rib 20800:08:59,760 --> 00:09:01,960cage at the bottom of your rib cage. And 20900:09:01,960 --> 00:09:04,000as we breathe in, it moves down, it 21000:09:04,000 --> 00:09:06,040contracts down into the belly and 21100:09:06,040 --> 00:09:08,480actually massages your abdominal organs 21200:09:08,680 --> 00:09:10,240when we breathe in. And so that's why 21300:09:10,240 --> 00:09:12,200your belly expands. Like think of when 21400:09:12,200 --> 00:09:14,320you watch a baby sleeping or when you 21500:09:14,320 --> 00:09:15,680watch a baby sleeping, you can. You can 21600:09:15,680 --> 00:09:17,320almost see their whole body breathing in 21700:09:17,320 --> 00:09:19,920and out. And so as we breathe out, it 21800:09:19,920 --> 00:09:22,600relaxes and it actually domes back up and 21900:09:22,600 --> 00:09:24,320it massages the outer layer of your 22000:09:24,320 --> 00:09:26,560heart. So when you breathe deeply, not 22100:09:26,560 --> 00:09:27,960only are you doing all the things we just 22200:09:27,960 --> 00:09:29,280talked about, but you're actually 22300:09:29,280 --> 00:09:31,520massaging your abdominal organs and your 22400:09:31,520 --> 00:09:33,600heart. So deep diaphragmatic breathing is 22500:09:33,600 --> 00:09:35,120actually really beneficial for your 22600:09:35,120 --> 00:09:37,600actual boom boom, boom boom, the lub dub 22700:09:38,040 --> 00:09:40,560of the actual musculature of the organ of 22800:09:40,560 --> 00:09:43,040your heart. Again, like, 22900:09:43,280 --> 00:09:45,440hi, is that not the coolest thing ever?I 23000:09:45,440 --> 00:09:46,560don't know about you. I just think that's 23100:09:46,560 --> 00:09:49,520cool. So that's where 23200:09:49,520 --> 00:09:51,800we can start to play with the breath. And 23300:09:51,800 --> 00:09:53,480that's where we can look at it as this 23400:09:53,480 --> 00:09:56,320sort of, you know, tool that you 23500:09:56,320 --> 00:09:58,480can use in a variety of different ways. 23600:09:58,880 --> 00:10:01,200And so going back to how it's used to 23700:10:01,200 --> 00:10:03,200lower your stress levels, it's actually 23800:10:03,200 --> 00:10:06,000used as a very important tool for 23900:10:06,000 --> 00:10:07,920people who are dealing or 24000:10:07,920 --> 00:10:09,040navigating 24100:10:09,440 --> 00:10:12,400PTSA. Formerly known as 24200:10:12,400 --> 00:10:15,040PTSD, right?Post-traumatic stress 24300:10:15,040 --> 00:10:17,200disorder. But they've recognized it as an 24400:10:17,200 --> 00:10:20,200adaptation or a way to 24500:10:20,200 --> 00:10:22,960handle something that happened in their 24600:10:22,960 --> 00:10:25,960in someone's life. So it's not not being 24700:10:25,960 --> 00:10:28,160called a disorder anymore, but it's a a 24800:10:28,160 --> 00:10:29,680survival technique, right?It's our 24900:10:29,680 --> 00:10:32,000ability to move beyond what 25000:10:32,000 --> 00:10:34,520happened in that moment, right?That 25100:10:34,520 --> 00:10:36,800traumatic incident that happened, which. 25200:10:37,200 --> 00:10:39,680As a definition, trauma can be anything 25300:10:39,680 --> 00:10:41,840from, you know, very something very small 25400:10:42,080 --> 00:10:45,040to a massive large scale, right?And so 25500:10:45,280 --> 00:10:47,240it's something that's too much, too fast, 25600:10:47,240 --> 00:10:49,520too soon for the nervous system is 25700:10:49,520 --> 00:10:52,320traumatic on that scale. So there's 25800:10:52,320 --> 00:10:54,360adaptations to that. And so trauma 25900:10:54,360 --> 00:10:56,880doesn't, it's not so much a it 26000:10:57,600 --> 00:10:59,760can be part of our memory, but it's more 26100:11:00,000 --> 00:11:02,400how we react to something in the future. 26200:11:02,440 --> 00:11:04,720And so as we're experiencing triggers. 26300:11:05,680 --> 00:11:08,640Or moving through that TA. One 26400:11:08,640 --> 00:11:10,800of the tools that is commonly and very 26500:11:10,800 --> 00:11:13,520highly used is soft belly 26600:11:13,520 --> 00:11:15,760breathing and so 26700:11:16,160 --> 00:11:18,840using the breath to soothe. And slow 26800:11:18,840 --> 00:11:21,520ourself down and to bring your your 26900:11:21,520 --> 00:11:24,520focus out of the mind and 27000:11:24,520 --> 00:11:27,440into your body to create safety in 27100:11:27,440 --> 00:11:30,000that moment and remind your system that 27200:11:30,000 --> 00:11:31,920in this moment, if you're having a memory 27300:11:31,920 --> 00:11:33,600or you're getting triggered or even in a 27400:11:33,600 --> 00:11:35,120moment of a very highly stressful 27500:11:35,120 --> 00:11:37,680situation, you're using the breath to 27600:11:37,680 --> 00:11:40,320stay very centered and focused. So of 27700:11:40,320 --> 00:11:43,280course that's impactful in a. In 27800:11:43,280 --> 00:11:46,240a stressful situation, right, to use the 27900:11:46,240 --> 00:11:48,000breath to keep yourself centered, to keep 28000:11:48,000 --> 00:11:50,480yourself focused. Because when we're when 28100:11:50,480 --> 00:11:52,160we're under stress or when we're in a 28200:11:52,160 --> 00:11:54,560challenging moment, your body's very much 28300:11:54,560 --> 00:11:57,480in a survival mechanism and mode, right? 28400:11:57,480 --> 00:12:00,160And so you know that 28500:12:00,160 --> 00:12:02,320situation aside, right?Of course there's 28600:12:02,320 --> 00:12:04,640survival mechanisms that kick in, fight, 28700:12:04,800 --> 00:12:07,360flight, freeze and fun to navigate and 28800:12:07,360 --> 00:12:09,520get out of that situation. But once we've 28900:12:09,520 --> 00:12:11,360moved beyond that and we're just in our. 29000:12:12,400 --> 00:12:14,560You know, run-of-the-mill average every 29100:12:14,560 --> 00:12:17,440day. Our body reacts the same way 29200:12:17,440 --> 00:12:20,240to stressors now, like to the ping 29300:12:20,480 --> 00:12:22,440of an e-mail notification that you 29400:12:22,440 --> 00:12:23,840weren't expecting and you get tripped up 29500:12:23,840 --> 00:12:25,360and you get freaked out. It reacts the 29600:12:25,360 --> 00:12:28,240same way to the way that our ancestors 29700:12:28,400 --> 00:12:30,280nervous systems reacted to the, you know, 29800:12:31,200 --> 00:12:32,880Tyrannosaurus Rex and the, you know, 29900:12:32,880 --> 00:12:34,920saber-toothed tiger. We're wired the same 30000:12:34,920 --> 00:12:36,760way. So when we're experiencing a 30100:12:36,760 --> 00:12:39,080stressful situation. And we can use the 30200:12:39,080 --> 00:12:40,800breath to center and regulate ourselves 30300:12:40,960 --> 00:12:42,600to do everything we talked about earlier 30400:12:42,600 --> 00:12:45,200in the episode. You take control, right? 30500:12:45,200 --> 00:12:47,360You take control by shifting yourself 30600:12:47,360 --> 00:12:49,840into a centered state. And then we. 30700:12:50,160 --> 00:12:52,400Shift out of that stress or survival 30800:12:52,400 --> 00:12:54,880state, which is the amygdala activation 30900:12:54,880 --> 00:12:57,280center. So that's the survival center of 31000:12:57,280 --> 00:12:59,200the nervous system in the brain, part of 31100:12:59,200 --> 00:13:01,360it in the in the brain. And we bring your 31200:13:01,360 --> 00:13:04,240prefrontal cortex back online, which is 31300:13:04,240 --> 00:13:06,480your higher functioning center part of 31400:13:06,480 --> 00:13:08,800the brain, creativity, imagination, 31500:13:08,800 --> 00:13:11,040focus, memory, inspiration, 31600:13:11,520 --> 00:13:13,800all of that is activated in that part of 31700:13:13,800 --> 00:13:16,640the brain. So when we're navigating 31800:13:17,040 --> 00:13:19,600stressful moments. And we use the 31900:13:19,600 --> 00:13:22,600breath mentally. That's what's happening. 32000:13:23,440 --> 00:13:26,200And so that keeping that in mind, right. 32100:13:26,200 --> 00:13:28,320And as we we have these moments of 32200:13:28,320 --> 00:13:29,960getting triggered and we go back to that 32300:13:29,960 --> 00:13:32,120soft belly breathing, you literally take 32400:13:32,120 --> 00:13:35,120control of the moment 32500:13:35,520 --> 00:13:38,000by where you place your focus 32600:13:38,480 --> 00:13:40,640and you are regulating the breath because 32700:13:40,640 --> 00:13:43,440you have control over that, right? 32800:13:43,760 --> 00:13:45,440And you have control over what you're 32900:13:45,440 --> 00:13:47,440focusing on, although your mind will tell 33000:13:47,440 --> 00:13:49,920you different. You know that using this 33100:13:49,920 --> 00:13:52,640tool to smooth out the breath does 33200:13:52,640 --> 00:13:54,080everything we just talked about, and it 33300:13:54,080 --> 00:13:56,640has those beautiful internal effects on 33400:13:56,640 --> 00:13:59,480you. So that is, you know, to use it in a 33500:13:59,600 --> 00:14:01,120potentially triggered moment or 33600:14:01,120 --> 00:14:02,720potentially triggered situation. 33700:14:04,640 --> 00:14:06,760But what about if you're feeling really 33800:14:06,760 --> 00:14:09,760anxious, right?If we are feeling really 33900:14:09,760 --> 00:14:12,080wound up and we're feeling really frantic? 34000:14:12,640 --> 00:14:14,880Then we wanna focus on using the 34100:14:14,880 --> 00:14:16,840exhalation because the qualities of the 34200:14:16,880 --> 00:14:19,360exhalation are a drawing 34300:14:19,360 --> 00:14:22,200inwards, a contracting, a 34400:14:22,480 --> 00:14:25,200grounding, a centering 34500:14:26,080 --> 00:14:28,720quality to it. That's what the exhalation 34600:14:28,880 --> 00:14:31,400helps us to do. So if you're feeling 34700:14:31,400 --> 00:14:33,680really wound up and frantic, we wanna 34800:14:33,680 --> 00:14:36,400focus on smoothing out the exhalation, 34900:14:36,400 --> 00:14:39,120elongate, lengthen the exhalation. 35000:14:39,520 --> 00:14:41,800Because that begins to slow the heart 35100:14:41,800 --> 00:14:44,480rate rhythm. It begins to slow the breath 35200:14:44,480 --> 00:14:45,760rhythm, which then of course has 35300:14:45,760 --> 00:14:47,840beautiful effects for the elasticity of 35400:14:47,840 --> 00:14:50,400your lungs. It helps to decrease your 35500:14:50,400 --> 00:14:53,080blood pressure, increases blood flow to 35600:14:53,120 --> 00:14:54,440the lower part of the lungs, which is 35700:14:54,440 --> 00:14:56,760where oxygen and carbon dioxide exchange 35800:14:56,760 --> 00:14:59,640happens. And so that's you can use the 35900:14:59,640 --> 00:15:01,960breath to really ground you. But what 36000:15:01,960 --> 00:15:04,240about when you're feeling tired?You can 36100:15:04,240 --> 00:15:06,800use the inhalation. Because it's very 36200:15:06,800 --> 00:15:09,120uplifting, it's very expansive. It brings 36300:15:09,120 --> 00:15:11,680us, it lifts us up, right, if you 36400:15:11,680 --> 00:15:14,160feel that sense of of 36500:15:14,160 --> 00:15:16,160expansion that comes when we breathe in. 36600:15:16,800 --> 00:15:18,480And so there's so many different ways 36700:15:18,480 --> 00:15:19,760that you can play with the breath. 36800:15:19,760 --> 00:15:21,200There's so many different types of 36900:15:21,200 --> 00:15:23,680pranayama or breath control, right? 37000:15:23,680 --> 00:15:26,320Because the the breath carries the pranic 37100:15:26,320 --> 00:15:28,080energy, the life force energy. So there's 37200:15:28,080 --> 00:15:30,640lots of different ways that we can use 37300:15:30,640 --> 00:15:32,800the breath. What about if you're feeling, 37400:15:33,040 --> 00:15:34,720you know, really uninspired and it feels 37500:15:34,720 --> 00:15:37,520like your brain is just muted?Well, then 37600:15:37,520 --> 00:15:39,400there's ways that we can activate the 37700:15:39,400 --> 00:15:41,280brain, activate different parts of the 37800:15:41,280 --> 00:15:43,920brain to go back into that sense of. 37900:15:44,400 --> 00:15:46,240Of aliveness, of awakeness, of 38000:15:46,240 --> 00:15:49,200creativity. So it's really, it's such 38100:15:49,200 --> 00:15:52,000a versatile tool and it's so underrated. 38200:15:52,240 --> 00:15:53,760And then the last thing that I'll say 38300:15:53,760 --> 00:15:56,720about it is because when you're, you 38400:15:56,720 --> 00:15:58,720know, you're counting the breath rate or 38500:15:58,720 --> 00:16:00,800you're focusing on where you feel it or 38600:16:00,800 --> 00:16:02,560you're, you know, you're using it in a 38700:16:02,560 --> 00:16:05,080really sharp and 38800:16:05,080 --> 00:16:07,720sharp and short, short, hard to say 38900:16:08,320 --> 00:16:10,800in a really intentional sort of pattern 39000:16:10,800 --> 00:16:12,640that we do in these different styles of 39100:16:12,640 --> 00:16:14,640breath. Then you're you're really 39200:16:14,640 --> 00:16:17,360focusing your mind. So if you're someone 39300:16:17,360 --> 00:16:20,080like me who has a hard time 39400:16:20,400 --> 00:16:23,400just sitting there and meditating in 39500:16:23,400 --> 00:16:25,760a classic traditional sense of just 39600:16:25,760 --> 00:16:28,000watching the breath move in and out in 39700:16:28,000 --> 00:16:30,320that normal, regulated, smooth, some of 39800:16:30,320 --> 00:16:32,240Riti pattern or. 39900:16:33,120 --> 00:16:35,360Finds that when you go to sit down to 40000:16:35,360 --> 00:16:37,200meditate, you're just mentally pacing 40100:16:37,200 --> 00:16:39,040back and forth, and it just feels like 40200:16:39,040 --> 00:16:41,000you're writing your to-do list and you're 40300:16:41,000 --> 00:16:42,720like a squirrel that drank too much 40400:16:42,720 --> 00:16:44,400Pepsi. I don't know that they ever do 40500:16:44,400 --> 00:16:45,920that, but you know what I'm feeling that 40600:16:45,920 --> 00:16:48,440that like dinginginging sort of vibe. And 40700:16:48,440 --> 00:16:51,040so if that's your 40800:16:51,040 --> 00:16:53,840experience of meditation, like it was 40900:16:53,840 --> 00:16:56,160mine in the past until I discovered 41000:16:56,160 --> 00:16:58,880breathwork, you might find that 41100:16:58,880 --> 00:17:01,360breathwork is a tool, is an entry 41200:17:01,360 --> 00:17:04,320point. Into meditation. And for 41300:17:04,320 --> 00:17:06,800many of us who are very, you know, 41400:17:07,920 --> 00:17:09,600need to do something in the moment or we 41500:17:09,600 --> 00:17:11,920have a really highly active personality 41600:17:11,920 --> 00:17:14,440or you find that your brain is just, you 41700:17:14,440 --> 00:17:16,080know, all over the place or you couldn't 41800:17:16,080 --> 00:17:17,600get it to sit still for the life of you. 41900:17:18,000 --> 00:17:20,960It's a tool, right?It's a tool to 42000:17:21,040 --> 00:17:23,600learn, to train the the ability to 42100:17:23,600 --> 00:17:26,480hold your mind in one position. 42200:17:26,880 --> 00:17:29,120It's a tool to be able to take command of 42300:17:29,120 --> 00:17:31,920your mind and. Be in control of it rather 42400:17:31,920 --> 00:17:34,560than it being in control of you. And 42500:17:34,760 --> 00:17:37,160breath work is kind of like the 42600:17:37,160 --> 00:17:40,160equivalent of giving a puppy a 42700:17:40,160 --> 00:17:42,800new toy. Right. You give the puppy a toy, 42800:17:42,800 --> 00:17:44,360you give it something to do. And so it 42900:17:44,360 --> 00:17:46,640entertains itself for a little while. And 43000:17:46,640 --> 00:17:48,040then as you're doing the breath work and 43100:17:48,040 --> 00:17:49,680you focus on it and you're observing 43200:17:49,680 --> 00:17:50,960yourself in the moment as you're 43300:17:50,960 --> 00:17:52,280continually doing the breath and you're 43400:17:52,280 --> 00:17:54,160like, oops, I'm distracted. I'm 43500:17:54,160 --> 00:17:55,440pretending to do my breath, but I'm 43600:17:55,440 --> 00:17:56,880actually thinking about the funnel that 43700:17:56,920 --> 00:17:58,880I'm creating for my Black Friday 43800:17:58,880 --> 00:18:01,480promotion, you know?And so then we 43900:18:01,480 --> 00:18:04,240go back to the breath. Right. 44000:18:04,240 --> 00:18:05,760Rather than just sitting there and being 44100:18:05,760 --> 00:18:08,360still, you're using a tool because that's 44200:18:08,360 --> 00:18:10,000what tools are for, right?Tools are no 44300:18:10,000 --> 00:18:11,920good if they're in the box on the shelf. 44400:18:12,200 --> 00:18:14,000And so go back to our puppy analogy. 44500:18:14,000 --> 00:18:15,920You've given the puppy something to do, 44600:18:15,920 --> 00:18:17,480something to play with, and you go back 44700:18:17,480 --> 00:18:19,120and check on it, right?Like you're doing 44800:18:19,120 --> 00:18:20,720in your meditation, you're aware of where 44900:18:20,720 --> 00:18:22,760your focus is. You go back and you check 45000:18:22,760 --> 00:18:24,440on the puppy and the puppy's nowhere to 45100:18:24,440 --> 00:18:26,000be found and it's over there scratching 45200:18:26,000 --> 00:18:27,840on the wall, right?Your mind is very 45300:18:27,840 --> 00:18:30,160similar. So what we're doing here is 45400:18:30,160 --> 00:18:31,920we're just constantly bringing it back 45500:18:31,920 --> 00:18:34,920over. Telling it to sit and stay and 45600:18:34,920 --> 00:18:36,560focus on the breath. And then, you know, 45700:18:36,560 --> 00:18:38,440inevitably it will wander around. And 45800:18:38,440 --> 00:18:40,000then next time you look, you look over 45900:18:40,000 --> 00:18:42,320and it's peeing on the carpet, right?And 46000:18:42,560 --> 00:18:45,440the puppy, not your mind. Who 46100:18:45,440 --> 00:18:48,400knows, right?And so really, just keep 46200:18:48,400 --> 00:18:49,920in mind that there's so many different 46300:18:49,920 --> 00:18:52,800ways that you can use this incredibly 46400:18:52,800 --> 00:18:54,000versatile tool, 46500:18:54,640 --> 00:18:57,520especially in a practical 46600:18:57,520 --> 00:19:00,480way. Right. And so, yes, you know, 46700:19:00,480 --> 00:19:02,960as much as it's part of the actual 46800:19:02,960 --> 00:19:04,880practice of yoga and it's one of the 46900:19:04,880 --> 00:19:07,040limbs of the yoga practice, 47000:19:07,840 --> 00:19:10,400pranayama that helps us to prepare for 47100:19:10,400 --> 00:19:12,000meditation, right. It's like the 47200:19:12,000 --> 00:19:14,400precursor to be able to sit still is to 47300:19:14,400 --> 00:19:17,080bring ourselves into that steady state is 47400:19:17,080 --> 00:19:18,640that there's really practical 47500:19:18,640 --> 00:19:21,440applications for this tool 47600:19:21,840 --> 00:19:24,680and so. That's, you know, what I wanted 47700:19:24,680 --> 00:19:26,480to remind you of and to share and to give 47800:19:26,480 --> 00:19:29,160you some insights into. And so inside the 47900:19:29,280 --> 00:19:31,680Breathe to Succeed Breathwork bundle, 48000:19:31,680 --> 00:19:34,080there's three different power pauses. So 48100:19:34,080 --> 00:19:35,840three different breathwork practices, 48200:19:36,160 --> 00:19:38,720each with a totally different focus. So 48300:19:38,720 --> 00:19:41,520the first one is dropping into an 48400:19:41,520 --> 00:19:44,160ocean of calm so deep that you'll make 48500:19:44,160 --> 00:19:46,480the Buddha prep. And So what is that one 48600:19:46,480 --> 00:19:48,640for?Well, you know, maybe let's take a 48700:19:48,640 --> 00:19:50,400guess when you're in the middle of your 48800:19:50,400 --> 00:19:52,840holiday promo and you are like, I'm so 48900:19:52,880 --> 00:19:54,200overwhelmed. I don't know what to do. And 49000:19:54,200 --> 00:19:55,440there's so many things that I don't know. 49100:19:55,440 --> 00:19:57,920And you're feeling that wound up 49200:19:58,160 --> 00:20:01,080tighter than a ball of elastics. I don't 49300:20:01,080 --> 00:20:02,520know. I couldn't think of something 49400:20:02,520 --> 00:20:04,800that's wound up really tight really 49500:20:04,800 --> 00:20:06,240quickly. I'll come back to you on that. 49600:20:06,480 --> 00:20:07,840And when you're feeling that sort of 49700:20:07,840 --> 00:20:10,640wound up frantic energy, the first one, 49800:20:10,640 --> 00:20:13,280ocean of calm, literally takes you. 49900:20:14,560 --> 00:20:17,040So I had one of our community members, 50000:20:17,040 --> 00:20:19,120Melissa did it and she said she started 50100:20:19,120 --> 00:20:21,600at a one and she finished at a nine. She 50200:20:21,600 --> 00:20:24,320said she was so Zen, she was so blissed 50300:20:24,320 --> 00:20:27,120out. Yay. So then the second one 50400:20:27,520 --> 00:20:29,680is for the moments in this holiday 50500:20:29,680 --> 00:20:31,920hecticness when you're like, you know, I 50600:20:31,920 --> 00:20:33,840really, I want to have a promo, but I 50700:20:33,840 --> 00:20:35,280have no idea and I'm trying to figure 50800:20:35,280 --> 00:20:36,720something out. Or you're feeling that 50900:20:36,720 --> 00:20:39,480mental block and you just. Kind of 51000:20:39,480 --> 00:20:41,280feeling like, you know, there's things 51100:20:41,280 --> 00:20:43,000you need to do, but for the life of you, 51200:20:43,040 --> 00:20:44,960you can't get your brain to boot up 51300:20:46,080 --> 00:20:47,320because it's just over there, like, 51400:20:49,520 --> 00:20:52,240you know, when you need it to go and be 51500:20:52,640 --> 00:20:54,480coming up with ideas and actually, you 51600:20:54,480 --> 00:20:56,960know, doing something because it happens, 51700:20:56,960 --> 00:20:58,360right?And all the coffee in the world may 51800:20:58,360 --> 00:21:01,120be not helping. So the second power pause 51900:21:01,120 --> 00:21:03,560that you'll get inside the breath, inside 52000:21:03,560 --> 00:21:06,320the breathe to succeed is. Tap into 52100:21:06,320 --> 00:21:09,040Flow so you can drop into that 52200:21:09,040 --> 00:21:11,920state of creativity faster than you 52300:21:11,920 --> 00:21:13,920can open your laptop and turn on Chat 52400:21:13,920 --> 00:21:16,880Gibidibidi and, you know, rewrite 52500:21:16,880 --> 00:21:19,080some of that generic woof that comes out 52600:21:19,080 --> 00:21:21,320of it sometimes faster than you can do 52700:21:21,320 --> 00:21:23,480that. You'll be tapping into Flow using 52800:21:23,480 --> 00:21:25,360this power pause session. And then the 52900:21:25,360 --> 00:21:27,520third one, and these are all like each 53000:21:27,520 --> 00:21:30,520one you're going to use. There's. Over 53100:21:30,520 --> 00:21:31,880the course of the three sessions, you're 53200:21:31,880 --> 00:21:34,000going to get to experience nine different 53300:21:34,000 --> 00:21:36,560ways to use the breath, right?And so then 53400:21:36,560 --> 00:21:38,800the the final session is all about 53500:21:38,800 --> 00:21:40,920helping you to stay merry and bright. So 53600:21:40,920 --> 00:21:42,560on those moments when you're in the like 53700:21:42,560 --> 00:21:44,440sad out fields and you're just kind of 53800:21:44,960 --> 00:21:47,840not feeling it. That's the one to go to. 53900:21:47,840 --> 00:21:49,800And so that one's bringing in different 54000:21:49,800 --> 00:21:51,840tools like the breath of joy and bringing 54100:21:51,840 --> 00:21:54,400in that effervescence to your body by way 54200:21:54,400 --> 00:21:57,200of the breath. So make sure to grab the 54300:21:57,200 --> 00:21:59,240Breathe to Succeed bundle. It's only 11 54400:21:59,240 --> 00:22:01,360bucks. It's a crazy awesome deal because 54500:22:01,360 --> 00:22:04,200I want you to be able to navigate the 54600:22:04,200 --> 00:22:06,960hecticness of the holiday season smoother 54700:22:06,960 --> 00:22:09,200than Santa on his halay 54800:22:09,440 --> 00:22:12,400because these tools literally 54900:22:12,480 --> 00:22:14,320will help you to do that. So make sure to 55000:22:14,320 --> 00:22:16,480grab that. It's only available until. 55100:22:16,760 --> 00:22:19,3601111 and it's only 11 bucks. Yes, you 55200:22:19,360 --> 00:22:22,160know, I love my angel numbers and 55300:22:22,280 --> 00:22:25,000get lifetime access. So can't wait to 55400:22:25,000 --> 00:22:26,640breathe with you. Thank you for being 55500:22:26,640 --> 00:22:28,640part of this incredible community and 55600:22:28,640 --> 00:22:31,120have a beautiful rest of your day. Take 55700:22:31,120 --> 00:22:31,920good care. Bye bye.