E46: 3 Ways To Avoid Losing Your Sh*t During Black Friday With 1 Powerful Tool

🎄 LAST CALL ON THE BREATHE TO SUCCEED 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 Let’s be real, the holidays can be all sorts of hectic. Which is exactly why in this episode I’m giving you 3  ways to use the most powerful tool you’ve got: your breath! Learn to use the Swiss Army Knife of Life Skills (Breathwork) with these different breaths: SILENT SCREAM: How to go from stressed AF to floating in a deep ocean of calm BLINKING CURSOR: Take your mind from blank to brilliant in seconds THE REGULATOR: Great for moments when you’re whirling in a  tornado of overwhelm or woken up to the 3am anxiety alarm clock.   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:04,000 --> 00:00:05,920Hey, you want to avoid losing your shit 200:00:05,920 --> 00:00:08,400during the Black Friday, Cyber Monday 300:00:08,400 --> 00:00:11,360holiday extravaganza this year?Yeah, you 400:00:11,360 --> 00:00:13,920do. I thought so. Well, today I'm going 500:00:13,920 --> 00:00:15,840to share three different ways that you 600:00:15,840 --> 00:00:18,400can use your breath so that you can 700:00:18,640 --> 00:00:21,200breathe to succeed, baby. 800:00:22,520 --> 00:00:24,880And if you haven't yet, this is 900:00:24,880 --> 00:00:27,720literally your last chance to grab the 1000:00:27,720 --> 00:00:29,360Breathe to Succeed breath work bundle 1100:00:29,360 --> 00:00:32,200because it'sgoing to go to and 1200:00:32,200 --> 00:00:35,041disappear on November 11th and it's only 1300:00:35,041 --> 00:00:36,80111 bucks. And if you want to go 1400:00:36,801 --> 00:00:39,521navigating through those holidays without 1500:00:39,761 --> 00:00:41,521pulling your hair out or having the messy 1600:00:41,521 --> 00:00:43,281meltdown at the ugly sweater Christmas 1700:00:43,281 --> 00:00:46,161party, grab it and 1800:00:46,161 --> 00:00:49,121thank me later. You will 1000%. Literally 1900:00:49,121 --> 00:00:52,001the reviews are so incredible and 2000:00:52,201 --> 00:00:54,481I mean your breath is. 2100:00:55,041 --> 00:00:57,761Practically the Swiss army knife 2200:00:58,121 --> 00:01:00,721of life skills. And when you know how to 2300:01:00,721 --> 00:01:02,161use it like you're going to learn how to 2400:01:02,161 --> 00:01:04,921do in today's episode of the Purposeful 2500:01:04,921 --> 00:01:07,041Powerhouse podcast, it 2600:01:08,041 --> 00:01:10,801unlocks a whole new world. 2700:01:11,121 --> 00:01:12,641OK, trust me, 2800:01:13,361 --> 00:01:16,241because. The ancients have known this 2900:01:16,481 --> 00:01:18,201for a long time. I guess so are the 3000:01:18,201 --> 00:01:20,761ancients, you know, but the yogis, the 3100:01:22,161 --> 00:01:24,561beautiful, rich traditions and cultures 3200:01:24,561 --> 00:01:26,881around the world, martial artists here in 3300:01:26,881 --> 00:01:29,041Hawaii, people have revered the breath 3400:01:29,041 --> 00:01:31,601for a long time, but 3500:01:31,601 --> 00:01:34,081modern science, neuroscience, 3600:01:34,081 --> 00:01:36,961behavioral science, like positive 3700:01:36,961 --> 00:01:39,481psychology, they have all caught up with 3800:01:39,481 --> 00:01:42,162this deep, ancient, innate knowing that 3900:01:42,162 --> 00:01:43,842your breath is literally the most 4000:01:43,842 --> 00:01:46,242powerful toolYou have, and it 4100:01:46,322 --> 00:01:48,762will take you to 4200:01:48,882 --> 00:01:50,642places that you've never even imagined 4300:01:50,642 --> 00:01:52,482because it's that powerful, right?Some 4400:01:52,482 --> 00:01:54,482people equate breathwork to being as 4500:01:54,482 --> 00:01:56,202powerful as taking psychedelics 4600:01:56,202 --> 00:01:58,722sometimes, and I I agree. I agree. 4700:01:59,042 --> 00:02:01,402If you do it intentionally, if you do it 4800:02:01,402 --> 00:02:04,242in a really safe way, in a 4900:02:04,242 --> 00:02:07,202supported way, it can literally 5000:02:07,202 --> 00:02:09,842unlock within you such higher levels 5100:02:10,042 --> 00:02:12,802of awareness and presence and wisdom 5200:02:13,122 --> 00:02:15,522and intuition. My goodness, 5300:02:16,242 --> 00:02:18,522it's so incredible. So let's talk about 5400:02:19,362 --> 00:02:21,602the hecticness of the holiday season and 5500:02:21,602 --> 00:02:24,562some ways thatYou're welcome. You 5600:02:24,562 --> 00:02:27,442might be able to use your breath. OK, so 5700:02:27,442 --> 00:02:30,242let's talk about first and foremost that 5800:02:31,842 --> 00:02:33,962stressed AF. Oh my goodness, I have a 5900:02:33,962 --> 00:02:35,562deadline. I need to get all this stuff to 6000:02:35,562 --> 00:02:37,242happen. I don't know what to do. And 6100:02:37,242 --> 00:02:38,882you're literally on the verge of one of 6200:02:38,882 --> 00:02:40,882those, like the meltdowns, right?Somebody 6300:02:40,882 --> 00:02:42,562says the right thing, somebody says the 6400:02:42,562 --> 00:02:45,482wrong thing. And there you are. Lost 6500:02:45,482 --> 00:02:47,922it. OK. Been there? 6600:02:48,402 --> 00:02:50,883No. Yeah, I know. Me too. 6700:02:51,203 --> 00:02:54,163It's happened. So. How can you use 6800:02:54,163 --> 00:02:57,043your breath to express the stress, right? 6900:02:57,043 --> 00:02:59,123How can you use your breath to get it out 7000:02:59,163 --> 00:03:00,483of your body?Well, just think about it 7100:03:00,483 --> 00:03:03,083for a second, right?So the out 7200:03:03,083 --> 00:03:05,363breath is literally when we 7300:03:05,603 --> 00:03:08,323exhale or we expire or we 7400:03:08,323 --> 00:03:11,043release the breath out of the body. So 7500:03:11,083 --> 00:03:13,403when you intentionally focus on the 7600:03:13,443 --> 00:03:16,323exhale, it allows that release 7700:03:16,403 --> 00:03:19,043or that letting go of energy. 7800:03:19,523 --> 00:03:22,363So if you are stressed AF and you 7900:03:22,403 --> 00:03:24,243are this wild so freaking. tight because 8000:03:24,243 --> 00:03:26,283you've only been drinking about lattes 8100:03:26,283 --> 00:03:27,923and you haven't eaten since those two 8200:03:27,923 --> 00:03:29,683almonds that you threw back, you know, 8300:03:29,683 --> 00:03:31,683four hours ago, and you cranky, 8400:03:32,563 --> 00:03:33,923and you're feeling it and you're feeling 8500:03:33,923 --> 00:03:36,243like a tightly wound ball of stress, 8600:03:37,043 --> 00:03:39,603like the Tasmanian devil on a brand like 8700:03:39,603 --> 00:03:42,403a moment having a moment. 8800:03:43,323 --> 00:03:45,803Here's what you can do. Do it with me. 8900:03:45,803 --> 00:03:47,923OK, so do it with me. If you're driving 9000:03:47,923 --> 00:03:49,923or walking, you know, be mindful of your 9100:03:49,923 --> 00:03:51,843surroundings. If you are just casually 9200:03:51,843 --> 00:03:53,603listening, sitting still or watching me 9300:03:53,603 --> 00:03:56,323on the YouTubes, which BT dub. If you are 9400:03:56,363 --> 00:03:58,404a listener on other platforms, you get 9500:03:58,404 --> 00:03:59,924even more fun when you watch me on 9600:03:59,924 --> 00:04:01,164YouTube. Because I don't know if you've 9700:04:01,164 --> 00:04:02,804guessed this about me, but I'm rather 9800:04:02,804 --> 00:04:04,284animated and it's like watching a 9900:04:04,284 --> 00:04:05,684cartoon. OK, so 10000:04:07,804 --> 00:04:09,604at least in my humble opinion of viewing 10100:04:09,604 --> 00:04:12,324my own videos. So back to 10200:04:12,324 --> 00:04:15,284you. How do we get some 10300:04:15,284 --> 00:04:17,124of that stress the heck out of your body? 10400:04:17,124 --> 00:04:19,684Because we know stress. Anyways, I'm 10500:04:19,684 --> 00:04:21,004going to get sidetracked and talk about 10600:04:21,004 --> 00:04:23,044how stress is awful for our immune system 10700:04:23,044 --> 00:04:25,004and related to every major chronic 10800:04:25,004 --> 00:04:27,204disease and all of that stuff. But in in 10900:04:27,204 --> 00:04:29,684relation to you having a successful 11000:04:29,684 --> 00:04:32,084holiday sales season, back on track, 11100:04:32,084 --> 00:04:34,044Megan, I tell you, there's like a million 11200:04:34,044 --> 00:04:35,844squirrels in my brain, which I will teach 11300:04:35,844 --> 00:04:38,004you a breath technique in a moment for. 11400:04:38,484 --> 00:04:41,284So when you are in that. 11500:04:41,844 --> 00:04:44,404really wound up amped up state, 11600:04:44,564 --> 00:04:46,804here's what we're going to do. As we 11700:04:46,804 --> 00:04:49,284breathe in, we inhale through our nose, 11800:04:50,564 --> 00:04:53,444and then as you breathe out, ah I 11900:04:53,444 --> 00:04:56,084call it the silent scream. Classically, 12000:04:56,084 --> 00:04:58,524it's called Simhasana pranayama. So Simha 12100:04:58,724 --> 00:05:01,684is lion, and prana is 12200:05:01,684 --> 00:05:04,564energy, and yama is control. So it's 12300:05:04,805 --> 00:05:07,365a control of the breath like a 12400:05:07,365 --> 00:05:10,285lion's roar, or I call it the 12500:05:10,285 --> 00:05:13,045silent scream. So you can 12600:05:14,005 --> 00:05:16,885have an outside sound to it, an out loud 12700:05:16,885 --> 00:05:18,765sound to it, or you can just, 12800:05:19,845 --> 00:05:21,525you know, in with the breath or just 12900:05:21,525 --> 00:05:24,405using the exhale. And if you are 13000:05:24,405 --> 00:05:26,965feeling particularly wound up, the more 13100:05:26,965 --> 00:05:29,205you can release and the more you can 13200:05:29,205 --> 00:05:31,365engage about this pranayama or this 13300:05:31,365 --> 00:05:33,645breath. On the exhale, the better. What 13400:05:33,645 --> 00:05:36,325am I talking about?So classically, when 13500:05:36,325 --> 00:05:39,125we do Simhasana, we open our 13600:05:39,125 --> 00:05:41,445mouth really wide, we stick out our 13700:05:41,445 --> 00:05:43,645tongue, we open our eyes really wide, and 13800:05:43,645 --> 00:05:45,725you spread your palms wide like the paws 13900:05:45,725 --> 00:05:48,485of the lion. OK, so think like 14000:05:48,485 --> 00:05:50,725Gene Simmons. You know the guys from KISS 14100:05:50,725 --> 00:05:53,205or if you've ever watched or seen the New 14200:05:53,205 --> 00:05:54,885Zealand All Blacks and they do their 14300:05:54,885 --> 00:05:57,125Haka, which is like a warrior 14400:05:57,125 --> 00:06:00,085activation dance, which BTW is bad 14500:06:00,245 --> 00:06:02,925ass and like would scare the hell out of 14600:06:02,925 --> 00:06:05,685anybody or intimidate or inspire at the 14700:06:05,685 --> 00:06:08,565same time. So 14800:06:08,565 --> 00:06:10,165this is how you can do it. So just kind 14900:06:10,165 --> 00:06:11,765of take all of those images, right?And if 15000:06:11,765 --> 00:06:13,046you're like, I don't know what the hawk 15100:06:13,046 --> 00:06:14,486is, what are you talking about?Think 15200:06:14,486 --> 00:06:16,726about a lion when they roar and they open 15300:06:16,726 --> 00:06:18,606their mouth really big, more than likely 15400:06:18,606 --> 00:06:21,246you've seen that. OK, So what you're 15500:06:21,246 --> 00:06:23,526going to do is inhale through your nose. 15600:06:23,526 --> 00:06:24,966And as you breathe in, I want you to 15700:06:24,966 --> 00:06:26,806imagine that you're gathering up all of 15800:06:26,806 --> 00:06:29,126that pent up frustration, all of the, you 15900:06:29,126 --> 00:06:31,526know, being pissed off that your computer 16000:06:31,526 --> 00:06:32,926ate your e-mail sequence and you're about 16100:06:32,926 --> 00:06:34,326to lose your service for your computer. 16200:06:34,566 --> 00:06:35,886So you just imagine that you're going to 16300:06:35,886 --> 00:06:38,806gather all of that up. And then as you 16400:06:38,806 --> 00:06:41,366exhale, open your mouth 16500:06:41,606 --> 00:06:44,486really wide. Think like crazy face 16600:06:44,486 --> 00:06:46,886extravaganza, okay?So ready, breathe in. 16700:06:49,366 --> 00:06:51,446Open your mouth, stick out your tongue, 16800:06:51,606 --> 00:06:53,286open your eyeballs like you're trying to 16900:06:53,286 --> 00:06:56,246scare the shit out of somebody, okay?Try 17000:06:56,246 --> 00:06:58,446it again. If not only for the laugh you 17100:06:58,446 --> 00:07:00,966will get, it is rather cathartic. Ready, 17200:07:00,966 --> 00:07:01,206go. Ah 17300:07:04,446 --> 00:07:06,566And you can growl. You can roar. Make it 17400:07:06,566 --> 00:07:08,806your own, darling. There's no rules about 17500:07:08,806 --> 00:07:10,086this. Ready?Go again. 17600:07:12,406 --> 00:07:15,166And literally, the more you put 17700:07:15,166 --> 00:07:17,326into that exhale, the more you are 17800:07:17,326 --> 00:07:19,926releasing out of your body. OK?You get me? 17900:07:20,206 --> 00:07:22,167You get me on that?So 18000:07:23,527 --> 00:07:26,167that's the first one. OK, so when you are 18100:07:26,167 --> 00:07:28,647feeling that like bubbling, boiling pot 18200:07:28,687 --> 00:07:31,327of water energy and you're about to 18300:07:31,327 --> 00:07:33,527lose it, right?So this is kind of like 18400:07:33,527 --> 00:07:36,327taking the lid off the boiling pot of 18500:07:36,327 --> 00:07:39,047water and turning the heat down so that 18600:07:39,047 --> 00:07:41,367it doesn't explode everywhere. That's 18700:07:41,367 --> 00:07:43,607what this breath does. OK, so 18800:07:44,727 --> 00:07:47,087keep that in your beautiful mind. And 18900:07:47,167 --> 00:07:50,087then the second one is we will call this 19000:07:50,087 --> 00:07:53,047one the blinking cursor. So 19100:07:53,047 --> 00:07:54,487you know those moments 19200:07:54,727 --> 00:07:57,647when you sit down and 19300:07:57,647 --> 00:08:00,327you're all, all right, contact creation 19400:08:00,327 --> 00:08:02,807time, here I go, here I go, 19500:08:02,807 --> 00:08:05,687viral, real, here I come. And you're 19600:08:05,927 --> 00:08:08,047all hell bent on doing something and 19700:08:08,047 --> 00:08:09,767getting something done and checking it 19800:08:09,807 --> 00:08:11,847off your list. And your brain 19900:08:12,647 --> 00:08:14,687has other plans. And you're just sitting 20000:08:14,687 --> 00:08:16,127there and you're just looking at the 20100:08:16,407 --> 00:08:19,367blink, blink of the cursor 20200:08:19,367 --> 00:08:20,927on the blank Google Doc or the 20300:08:21,927 --> 00:08:24,327Totally blank screen on Canva, except 20400:08:24,327 --> 00:08:25,847for, you know, you've made the Instagram 20500:08:25,847 --> 00:08:27,447post and you've made it the background, 20600:08:27,447 --> 00:08:28,928your brand color, and you're just staring 20700:08:28,968 --> 00:08:30,728at it like you're staring into the abyss 20800:08:30,768 --> 00:08:32,928of the Internet and wondering how the 20900:08:32,928 --> 00:08:34,168heck you're supposed to come up with 21000:08:34,168 --> 00:08:36,408something inspiring here that will, you 21100:08:36,408 --> 00:08:38,248know, help to connect with your community 21200:08:38,288 --> 00:08:40,728and, you know, be valuable. 21300:08:41,448 --> 00:08:43,048And all your brain has 21400:08:43,848 --> 00:08:45,768to say is. 21500:08:48,168 --> 00:08:50,808feeling me on that?Let me know. Let me 21600:08:50,808 --> 00:08:53,648know. Okay, so, you know, mine does 21700:08:53,648 --> 00:08:56,488that. And it's funny because it'll 21800:08:56,488 --> 00:08:58,608do that at you know three o'clock in the 21900:08:58,608 --> 00:09:00,248afternoon when I wanted to do something. 22000:09:00,248 --> 00:09:02,408At three o'clock in the morning, it's got 22100:09:02,408 --> 00:09:03,928all sorts of things to say. We're going 22200:09:03,928 --> 00:09:06,728to talk about that next. So we will 22300:09:06,728 --> 00:09:09,368call this one the blinking cursor 22400:09:09,448 --> 00:09:12,248breath. So what I 22500:09:12,248 --> 00:09:15,208want you to do is you're going to 22600:09:15,208 --> 00:09:16,928bring your fingertips together. All of 22700:09:16,928 --> 00:09:18,328your fingertips, guys. So you create a 22800:09:18,328 --> 00:09:19,968circuit between your hands and your 22900:09:19,968 --> 00:09:21,848hearts. And when we bring our fingertips 23000:09:21,848 --> 00:09:23,768together in Hakini mudra, the mudra of 23100:09:23,768 --> 00:09:26,328the mind, it actually stimulates the two 23200:09:26,328 --> 00:09:28,008hemispheres of your brain where they get 23300:09:28,008 --> 00:09:29,768connected in the middle, which is called 23400:09:29,768 --> 00:09:32,488your corpus callosum. It stimulates that 23500:09:32,488 --> 00:09:34,328band of connective tissue. So it's said 23600:09:34,328 --> 00:09:36,289to activate the brain. And apparently 23700:09:36,289 --> 00:09:39,209when we if we were to put the readers 23800:09:39,209 --> 00:09:40,889on your brain, we could actually have 23900:09:40,889 --> 00:09:43,129measurable increase in electro activity 24000:09:43,129 --> 00:09:45,049in your brain. Just by bringing your 24100:09:45,049 --> 00:09:47,689fingertips together. OK, so PS, when you 24200:09:47,689 --> 00:09:49,209can't find your phone next time, bring 24300:09:49,209 --> 00:09:51,289your fingertips together and hopefully 24400:09:51,289 --> 00:09:54,249you'll remember where it is. So 24500:09:54,289 --> 00:09:56,889what we're going to do here is as your 24600:09:56,889 --> 00:09:58,209fingertips are together, unless you're 24700:09:58,209 --> 00:09:59,529driving, keep your hands on the wheel and 24800:09:59,529 --> 00:10:01,929just remember it for another time is 24900:10:01,929 --> 00:10:04,049we're going to take a 25000:10:04,249 --> 00:10:07,209three-part inhale. So we sniff, sniff, 25100:10:07,369 --> 00:10:10,329sniff, and then out through the 25200:10:10,329 --> 00:10:11,849mouth. OK, ready. 25300:10:14,969 --> 00:10:15,209umm 25400:10:22,569 --> 00:10:24,689OK, so that's the pattern. The fingertips 25500:10:24,689 --> 00:10:27,169are together. Only if it's safe for you 25600:10:27,169 --> 00:10:28,929to do so, I would invite you to close 25700:10:28,969 --> 00:10:31,569your eyes and take your eyes in and up at 25800:10:31,609 --> 00:10:34,169the Ajna Chakra, the third eye 25900:10:34,169 --> 00:10:36,689point. OK, so into the center of the 26000:10:36,689 --> 00:10:38,489forehead, right?Sorry about the binging 26100:10:38,489 --> 00:10:40,089and bonging in the background if you can 26200:10:40,089 --> 00:10:42,889hear it. So we take our internal gaze, 26300:10:42,889 --> 00:10:45,370our inner eye. up toward the third eye 26400:10:45,370 --> 00:10:48,250point, okay?So again, we've created 26500:10:48,250 --> 00:10:50,450this communication network through the 26600:10:50,450 --> 00:10:52,970brain itself or taking our attention 26700:10:53,370 --> 00:10:56,290up to the third eye point, right?With the 26800:10:56,290 --> 00:10:59,210intention of just clearing 26900:10:59,210 --> 00:11:01,410the mind, opening yourself up to 27000:11:01,410 --> 00:11:03,650inspiration, intuitive guidance and 27100:11:03,650 --> 00:11:06,170intention, right?The original AI, your 27200:11:06,210 --> 00:11:08,090attention on the intention. You're not 27300:11:08,090 --> 00:11:10,130necessarily in this moment, like I need 27400:11:10,130 --> 00:11:11,690to think of a content idea right now, 27500:11:12,010 --> 00:11:14,290just allow yourself toJust 27600:11:14,810 --> 00:11:17,690breathe and just connect to the power of 27700:11:17,690 --> 00:11:19,850your a I, your attention, intention, 27800:11:20,090 --> 00:11:22,770connect to that clarity, connect to, you 27900:11:22,770 --> 00:11:24,850know, open your crown chakra, connect to 28000:11:24,850 --> 00:11:26,330your channel, whatever, like go as far 28100:11:26,330 --> 00:11:28,810down the channel of rabbit hole using all 28200:11:28,810 --> 00:11:31,770the tools that you're into and open to go 28300:11:31,770 --> 00:11:34,130for it, right. So yes, and you can plant 28400:11:34,130 --> 00:11:36,010that intention of I'd love to create 28500:11:36,010 --> 00:11:37,450something that would inspire deep 28600:11:37,450 --> 00:11:39,930connection with my community that will be 28700:11:39,930 --> 00:11:41,690of value, like whenever you want, OK, 28800:11:41,690 --> 00:11:43,890whatever you want. Open your mind, plant 28900:11:43,890 --> 00:11:45,530the intention, whatever you want. Okay, 29000:11:45,530 --> 00:11:47,450so we're sitting tall, your fingertips 29100:11:47,450 --> 00:11:50,410are together. Your internal eye is 29200:11:50,410 --> 00:11:52,891in and up at the blank screen of the 29300:11:52,891 --> 00:11:54,331forehead, the mind's eye, and we're 29400:11:54,331 --> 00:11:56,331keeping our eyes up there and we're doing 29500:11:56,331 --> 00:11:57,771that breathing pattern. Ready? 29600:12:04,011 --> 00:12:04,251Umm 29700:12:07,051 --> 00:12:09,211And as you do it, move the breath up your 29800:12:09,211 --> 00:12:10,971body from your belly to your chest, to 29900:12:10,971 --> 00:12:13,251your upper chest. And then we just let go 30000:12:13,251 --> 00:12:15,251of any block or obstruction, okay?So and 30100:12:15,251 --> 00:12:18,211as you breathe out, carry with 30200:12:18,971 --> 00:12:20,251it some of that 30300:12:21,771 --> 00:12:24,411feeling of, if there is any, any 30400:12:24,411 --> 00:12:26,891feeling of frustration or any energetic 30500:12:26,891 --> 00:12:28,251block or whatever, right?So we're 30600:12:28,251 --> 00:12:31,051breathing in and breathing 30700:12:31,051 --> 00:12:31,331out. Ah 30800:12:38,291 --> 00:12:39,611And if you want to add an extra layer, 30900:12:39,611 --> 00:12:41,851you can just imagine that the divine, 31000:12:41,851 --> 00:12:43,531your unseen team, whatever that is for 31100:12:43,531 --> 00:12:45,691you, is literally just tapping you on the 31200:12:45,691 --> 00:12:48,571center of the forehead to awaken 31300:12:48,571 --> 00:12:51,291that seat of inspiration even more. OK, 31400:12:51,691 --> 00:12:53,931so that is the second breath. We'll call 31500:12:53,931 --> 00:12:56,330that the blinking cursor breath. using 31600:12:56,330 --> 00:12:58,250Hakini mudra, the mudra of the mind, 31700:12:58,250 --> 00:12:59,691right, when your fingertips are together. 31800:13:00,571 --> 00:13:03,451And then finally, we call this one 31900:13:04,251 --> 00:13:05,371the regulator. 32000:13:07,971 --> 00:13:09,611All I can hear is that Warren G song. 32100:13:10,331 --> 00:13:12,811Regulators, mount up. Just aged myself 32200:13:12,811 --> 00:13:14,051there, I'm sure. Some of you might be 32300:13:14,051 --> 00:13:16,491like, yeah, I know that song. So 32400:13:17,291 --> 00:13:19,731the regulator. So we talked about the 32500:13:19,931 --> 00:13:21,7713:00 AM, or sorry, we talked about the 32600:13:21,851 --> 00:13:24,6913:00 PM. Blank screen, blank 32700:13:24,691 --> 00:13:27,491cursor syndrome. Let's talk about the, 32800:13:27,491 --> 00:13:29,771uh, 3:00 AM brainstorming party. 32900:13:31,211 --> 00:13:33,691Yeah, that's the thing, right?At least in 33000:13:33,691 --> 00:13:36,331my world where your 33100:13:36,331 --> 00:13:38,571brain maybe not brainstorming work ideas, 33200:13:38,571 --> 00:13:41,051probably more along the lines of what the 33300:13:41,051 --> 00:13:43,331hell am I even doing with my life?What is 33400:13:43,331 --> 00:13:45,171happening right now?And like pondering 33500:13:45,211 --> 00:13:47,891every, every mistake you've ever made or 33600:13:47,931 --> 00:13:50,331the fact that you know, like. If 33700:13:51,171 --> 00:13:52,931when I used to work in hospitality here, 33800:13:52,931 --> 00:13:54,891I'll give you an example. So when I used 33900:13:54,891 --> 00:13:56,971to work in hospitality as a server, 34000:13:57,931 --> 00:13:59,211I would wake up in the middle of the 34100:13:59,211 --> 00:14:01,851night and have the thought, oh, I 34200:14:01,851 --> 00:14:03,771never brought table 11. They're lemons. 34300:14:04,651 --> 00:14:06,572Because what's happening in the night is 34400:14:06,572 --> 00:14:08,692that your brain is actually wiring 34500:14:08,692 --> 00:14:10,892memories. It's processing information. 34600:14:10,892 --> 00:14:12,412That's where it absorbs things that 34700:14:12,412 --> 00:14:14,052you've learned and you've done over the 34800:14:14,052 --> 00:14:16,692course of the day. UmAnd 34900:14:16,692 --> 00:14:18,532another random funny story with that is 35000:14:18,532 --> 00:14:20,812when I first started, when I was doing my 35100:14:20,812 --> 00:14:23,772yoga teacher training, I literally 35200:14:23,772 --> 00:14:25,972would wake up and I was talking myself 35300:14:26,012 --> 00:14:28,972through the poses and I was taking my 35400:14:28,972 --> 00:14:31,012partner at the time and I I was like 35500:14:31,012 --> 00:14:33,932trying to move it on and telling him 35600:14:33,932 --> 00:14:36,132to do different yoga poses because my 35700:14:36,132 --> 00:14:38,332brain was trying to practice it. So what 35800:14:38,372 --> 00:14:40,292I'm saying is, hopefully you can relate 35900:14:40,292 --> 00:14:42,012to the fact that sometimes your brain 36000:14:42,012 --> 00:14:43,412likes to wake you up in the middle of the 36100:14:43,412 --> 00:14:46,252night in the night to what I call the the 36200:14:46,372 --> 00:14:48,572anxiety alarm clock, and you wake up 36300:14:48,732 --> 00:14:50,932feeling like you are maybe running a 36400:14:50,932 --> 00:14:53,692marathon of like, mentally 36500:14:53,692 --> 00:14:55,292running through every thought and your 36600:14:55,292 --> 00:14:57,292heart is just bom bom bom bom pounding, 36700:14:57,692 --> 00:14:59,932or just waking up into that feeling of 36800:15:00,812 --> 00:15:03,012dread or freak out or like, what the hell 36900:15:03,012 --> 00:15:04,492am I even doing with my life?Am I 37000:15:04,492 --> 00:15:06,452cheapening my brand by doing a Black 37100:15:06,452 --> 00:15:09,052Friday deal?Like, you know, pondering the 37200:15:09,052 --> 00:15:11,212mysteries of life, if you will, or 37300:15:11,212 --> 00:15:13,772entrepreneurship. because let's be real, 37400:15:13,852 --> 00:15:16,413there's one or two. So the regulator, 37500:15:16,973 --> 00:15:18,893when we talk about regulation, which you 37600:15:18,893 --> 00:15:20,053probably know by now, if you've been 37700:15:20,053 --> 00:15:22,173listening to the show or we hang out and 37800:15:22,173 --> 00:15:25,053work together, um or you just happened 37900:15:25,053 --> 00:15:27,053upon me by some magic of the internet, I 38000:15:27,053 --> 00:15:28,613will remind you that when we're talking 38100:15:28,613 --> 00:15:31,373about regulation, we're always talking 38200:15:31,373 --> 00:15:33,293about Warren G. I had to go back to it. 38300:15:33,373 --> 00:15:36,173If you know, Google it, it's funny. It's 38400:15:36,173 --> 00:15:38,653a good song. We're always talking 38500:15:38,653 --> 00:15:41,573aboutthe nervous system, how we 38600:15:41,573 --> 00:15:43,693can regulate the nervous system, how we 38700:15:43,693 --> 00:15:46,173can take it from being in a reactive 38800:15:46,173 --> 00:15:48,973state, which the anxiety 38900:15:48,973 --> 00:15:51,053alarm clock would qualify as, 39000:15:51,693 --> 00:15:54,493to a regulated state. And really 39100:15:54,493 --> 00:15:57,453that's the work of being aware of 39200:15:57,453 --> 00:15:59,933where we're at and noticing, 39300:16:00,413 --> 00:16:02,973and then using these 39400:16:03,213 --> 00:16:05,413tools to regulate and soothe your nervous 39500:16:05,413 --> 00:16:07,373system, to process some of that stress 39600:16:07,373 --> 00:16:10,173energy,And then just to come back to that 39700:16:10,213 --> 00:16:11,773place of connected awareness within 39800:16:11,773 --> 00:16:13,853yourself, where you're really in in your 39900:16:13,853 --> 00:16:15,173center, where you're feeling grounded, 40000:16:15,173 --> 00:16:17,933where you, in the case of the 3:00 AM 40100:16:17,933 --> 00:16:20,893wake up call, you are quieting 40200:16:20,893 --> 00:16:23,454everything down so that hopefully you can 40300:16:23,454 --> 00:16:24,574go back to sleep. 40400:16:27,134 --> 00:16:29,854In the way that our brain is wired, it's 40500:16:29,854 --> 00:16:32,494the, oh my goodness, okay, we ran from 40600:16:32,494 --> 00:16:34,894the saber tooth tiger and we caught our 40700:16:34,894 --> 00:16:36,414breath and we brought our breath to a 40800:16:36,414 --> 00:16:38,854regulated state and now we're okay. But 40900:16:38,854 --> 00:16:41,374in our modern day, we don't really have 41000:16:41,374 --> 00:16:43,854that output of energy that 41100:16:43,854 --> 00:16:46,614our ancient ancestors 41200:16:46,614 --> 00:16:48,974did having to run. And that's why the 41300:16:48,974 --> 00:16:51,214first breath of using Simhasana and 41400:16:51,214 --> 00:16:53,694having the out breath is really 41500:16:53,694 --> 00:16:56,654powerful. And so also, you know, 41600:16:56,654 --> 00:16:58,454inside Breathe to Succeed, the Breathwork 41700:16:58,454 --> 00:17:00,374Bandh, we do a lot more of the moving 41800:17:00,374 --> 00:17:02,694practices to move the stress energy out 41900:17:02,694 --> 00:17:05,054of your body in different ways. And 42000:17:05,054 --> 00:17:06,934that's also why exercise is so important, 42100:17:06,934 --> 00:17:08,654right?And so that's why inside the Rise 42200:17:08,654 --> 00:17:10,734and Vibe movement, which is my my core 42300:17:10,734 --> 00:17:12,894community, that I'm so excited and 42400:17:12,894 --> 00:17:14,574honored and proud of all the people in 42500:17:14,574 --> 00:17:16,174there that are just doing such amazing 42600:17:16,174 --> 00:17:18,574things. Umm But 42700:17:19,374 --> 00:17:21,454it's really bringing yourself back to 42800:17:21,454 --> 00:17:24,094that place where you feel as 42900:17:24,094 --> 00:17:26,614though, although this is an illusion as 43000:17:26,614 --> 00:17:28,174well, that you're in control. 43100:17:29,775 --> 00:17:31,695Because, you know, let's be real, life is 43200:17:31,695 --> 00:17:33,615crazy and we're never really in control, 43300:17:33,615 --> 00:17:35,695but that's a whole other episode and a 43400:17:35,695 --> 00:17:37,215ball of wax. So 43500:17:38,655 --> 00:17:41,615when you are able to use your 43600:17:41,655 --> 00:17:44,575breath very intentionally and 43700:17:44,575 --> 00:17:47,535bring it to a steady rhythm so 43800:17:47,535 --> 00:17:50,255that you can use the most powerful 43900:17:50,255 --> 00:17:52,095tool you have, right, the Swiss Army 44000:17:52,095 --> 00:17:55,015knife of life skills, your breath to. 44100:17:56,415 --> 00:17:59,055directly affect the state of your 44200:17:59,055 --> 00:18:01,775nervous system by way of regulating the 44300:18:01,775 --> 00:18:04,575rhythm of your lung, your breath 44400:18:04,575 --> 00:18:06,575rhythm, which then impacts your heart 44500:18:06,575 --> 00:18:07,935rate rhythm, which then impacts your 44600:18:07,935 --> 00:18:09,935brain rhythms and waves, which then 44700:18:10,335 --> 00:18:12,655impacts your the stress 44800:18:13,135 --> 00:18:15,135chemicals and hormonal response that 44900:18:15,135 --> 00:18:16,735you're having. So your breath is 45000:18:16,735 --> 00:18:19,535literally that like golden thread 45100:18:19,535 --> 00:18:22,255or the direct line, right, to 45200:18:22,895 --> 00:18:25,175that ability to regulate. 45300:18:26,095 --> 00:18:29,055So when you wake up in the 45400:18:29,055 --> 00:18:30,975middle of the night and you're having 45500:18:30,975 --> 00:18:33,055those 3:00 AM brainstorming sessions or 45600:18:33,055 --> 00:18:34,175you're just having that 45700:18:35,175 --> 00:18:37,536pontification of the entrepreneur 45800:18:37,536 --> 00:18:40,336mysteries and you're like, funny 45900:18:40,336 --> 00:18:41,616hell, it's 3:00 AM, 46000:18:43,176 --> 00:18:45,736which BTW happened to me last night, 46100:18:45,736 --> 00:18:47,856which is why I'm extra loopy pants today. 46200:18:47,936 --> 00:18:49,696You know, as you may or may not know, I'm 46300:18:49,696 --> 00:18:51,936always properly ridiculous, but I'm like 46400:18:52,136 --> 00:18:54,056properly ridiculous today, in case you 46500:18:54,056 --> 00:18:56,896haven't caught that vibe. So 46600:18:58,016 --> 00:19:00,256when and if that happens for you, 46700:19:00,976 --> 00:19:03,696then we want to use the regulator. 46800:19:03,936 --> 00:19:06,896And the regulator is a 46900:19:06,976 --> 00:19:09,376really controlled paced breath 47000:19:10,136 --> 00:19:12,656where we begin to 47100:19:12,656 --> 00:19:15,056expand the belly and we inhale into the 47200:19:15,056 --> 00:19:17,536belly, into the chest for 47300:19:17,696 --> 00:19:20,496about four counts. And then 47400:19:20,496 --> 00:19:23,056we exhale for 47500:19:23,456 --> 00:19:25,976eight. SoThe 47600:19:26,016 --> 00:19:28,896exhale is very smooth and it's imagine 47700:19:28,896 --> 00:19:30,136that remember when you were little and 47800:19:30,136 --> 00:19:32,096you blew up a balloon and you let the air 47900:19:32,096 --> 00:19:33,416out of the balloon and it was like, and 48000:19:34,096 --> 00:19:36,096it made that squeak. It's almost as 48100:19:36,096 --> 00:19:38,976though the balloon has a really slow leak 48200:19:38,976 --> 00:19:41,016to it. And we want to 48300:19:41,136 --> 00:19:44,096smooth it out and stretch it for as long 48400:19:44,096 --> 00:19:46,897as you can. Here's the caveat. If 48500:19:46,977 --> 00:19:49,697doing it to eight counts makes you feel a 48600:19:49,697 --> 00:19:52,257bit fidgety, 48700:19:52,257 --> 00:19:54,937panicky, anxious,defeating the 48800:19:54,937 --> 00:19:56,857purpose, which you probably figured out, 48900:19:56,857 --> 00:19:59,057but just as a reminder, because sometimes 49000:19:59,537 --> 00:20:01,657us high performing hyper achievers want 49100:20:01,657 --> 00:20:03,057to make sure we do everything perfectly 49200:20:03,057 --> 00:20:04,977and we push ourselves and that's defeats 49300:20:04,977 --> 00:20:07,577the purpose also. So what we want to 49400:20:07,577 --> 00:20:10,257do is on the inhale, we breathe into our 49500:20:10,257 --> 00:20:11,377belly through our nose. 49600:20:13,537 --> 00:20:15,537And then as we exhale and breathe the 49700:20:15,537 --> 00:20:18,057breath out through the mouth, relax even 49800:20:18,057 --> 00:20:20,457more with every count. Okay, so you 49900:20:20,457 --> 00:20:23,377mentally count it to yourself. And this 50000:20:23,377 --> 00:20:25,937is not one to do when you're driving, 50100:20:25,937 --> 00:20:28,257okay?So this is a very relaxed breathing. 50200:20:28,257 --> 00:20:29,937This is direct line to the 50300:20:29,937 --> 00:20:32,497parasympathetic nervous system, direct 50400:20:32,497 --> 00:20:34,977line to that rest and digest, stay in 50500:20:34,977 --> 00:20:37,257place state. So we want to make sure 50600:20:37,257 --> 00:20:39,177you're doing it only in a very safe 50700:20:39,177 --> 00:20:41,697environment. And when you are doing it, 50800:20:42,737 --> 00:20:45,457placing your attention on that desire 50900:20:45,457 --> 00:20:47,537to just let out 51000:20:47,897 --> 00:20:50,857whatever it is that woke you up,and to 51100:20:50,977 --> 00:20:53,138relax yourself and your physical body 51200:20:53,138 --> 00:20:55,578even more deeply, every time you breathe 51300:20:55,618 --> 00:20:57,258out, and this is what I was doing last 51400:20:57,258 --> 00:21:00,098night, is that every time I breathed out, 51500:21:00,098 --> 00:21:02,818every count, I literally just felt myself 51600:21:02,978 --> 00:21:05,938letting go even more into the 51700:21:05,938 --> 00:21:08,818bed. Kind of like if you 51800:21:08,978 --> 00:21:11,378were an ice cube, and as 51900:21:11,618 --> 00:21:14,178as you let the breath out, you could feel 52000:21:14,178 --> 00:21:17,018the ice cube melting into a puddle, 52100:21:17,018 --> 00:21:19,898and eventually,You get so relaxed 52200:21:19,898 --> 00:21:22,338that you are just like a puddle of 52300:21:22,418 --> 00:21:25,298ease and calm and spaciousness. You have 52400:21:25,298 --> 00:21:27,778melted into an ocean of deep calm, 52500:21:27,938 --> 00:21:30,498so deep that you would make the 52600:21:30,498 --> 00:21:33,458Buddha proud. Not that the 52700:21:33,458 --> 00:21:35,498Buddha would be proud, but you know, just 52800:21:35,498 --> 00:21:38,338for funnies. That's how proud, that's 52900:21:38,338 --> 00:21:40,898how relaxed you'd be. So 53000:21:41,858 --> 00:21:43,618that one is one to keep in your back 53100:21:43,618 --> 00:21:46,178pocket. Um So we want to 53200:21:47,018 --> 00:21:49,218Breathe in for four, and we work towards 53300:21:49,218 --> 00:21:52,098a doubling of the exhale so that we can 53400:21:52,098 --> 00:21:54,818really stretch it out. And again, you can 53500:21:54,818 --> 00:21:56,898always just make it longer if the eight 53600:21:56,898 --> 00:21:59,298is feeling like too much. So 53700:21:59,778 --> 00:22:01,699if you happen to encounter some of these 53800:22:01,699 --> 00:22:03,619emotions during the hecticness of the 53900:22:03,619 --> 00:22:05,779holidays, keep these breaths 54000:22:05,939 --> 00:22:08,499pattern in mind, in heart, in your back 54100:22:08,499 --> 00:22:10,339pocket. Okay, so put them in your back 54200:22:10,339 --> 00:22:12,979pocket like that Swiss Army knife of life 54300:22:12,979 --> 00:22:15,539skills. That it is, and that 54400:22:15,539 --> 00:22:17,939is such a beautiful gift that you can 54500:22:17,939 --> 00:22:19,699give to yourself so that you can navigate 54600:22:19,699 --> 00:22:21,299the holidays right, so that you can 54700:22:21,299 --> 00:22:23,539cruise through it smoother than Santa on 54800:22:23,539 --> 00:22:26,219his select. So Speaking of 54900:22:26,219 --> 00:22:28,819that. As you know, we are getting 55000:22:28,819 --> 00:22:31,699close to the big day and the big day 55100:22:31,699 --> 00:22:33,579being Black Friday, Small Business 55200:22:33,579 --> 00:22:35,859Saturday, Cyber Monday, Giving Tuesday, 55300:22:36,099 --> 00:22:38,579the whole shabangabang that is that crazy 55400:22:38,579 --> 00:22:40,579weekend and then into the holidays of, 55500:22:41,219 --> 00:22:43,939you know, more into the giving season. So 55600:22:44,099 --> 00:22:46,419make sure to give yourself a gift. Grab 55700:22:46,499 --> 00:22:48,499the Breathe to Succeed Breathwork Bundle. 55800:22:48,899 --> 00:22:50,659It literally is only available until 55900:22:50,659 --> 00:22:53,059November 11th because it's designed for 56000:22:53,059 --> 00:22:55,139the holidays, but it's going to disappear 56100:22:55,299 --> 00:22:56,979before they start. So you got to grab it 56200:22:56,979 --> 00:22:59,699now so that you have this tool set to 56300:22:59,699 --> 00:23:02,659use so that you can tap into Calm on 56400:23:02,659 --> 00:23:05,059Demand. The breathwork practices, the 56500:23:05,059 --> 00:23:07,059power pause breathwork practices that I 56600:23:07,059 --> 00:23:09,220take you through are only 10 minutes. 56700:23:09,700 --> 00:23:11,780Each one has a totally different theme. 56800:23:12,100 --> 00:23:14,580Each one will teach you three different 56900:23:14,580 --> 00:23:16,580breathwork techniques that you can use 57000:23:16,580 --> 00:23:18,740together in that power pause session or 57100:23:18,740 --> 00:23:21,460individually anytime you need to. And 57200:23:21,460 --> 00:23:23,700so the first one is ocean of calm, which 57300:23:23,700 --> 00:23:26,140drops you into that ocean of calm so deep 57400:23:26,140 --> 00:23:28,020you'll make the Buddha proud. The second 57500:23:28,100 --> 00:23:30,740one is tap into inspiration, which will 57600:23:30,740 --> 00:23:33,220help you to tap inspiration faster than 57700:23:33,220 --> 00:23:35,540you can open your laptop and bust out 57800:23:35,540 --> 00:23:38,420that. ChatGPT prompt and then make 57900:23:38,420 --> 00:23:39,940it a little better because that generic 58000:23:39,940 --> 00:23:41,700stuff is not what you want to serve as 58100:23:41,700 --> 00:23:43,860part of your brand, right?No, you floof 58200:23:43,860 --> 00:23:45,860it up and make it yours. So faster than 58300:23:45,860 --> 00:23:47,420you can do that, you can tap into 58400:23:47,420 --> 00:23:49,220inspiration with the second power pause. 58500:23:49,220 --> 00:23:51,060And then the third one is to make sure 58600:23:51,060 --> 00:23:53,780that you are merry and bright 58700:23:54,220 --> 00:23:56,900all season long and helping you to 58800:23:56,900 --> 00:23:58,820activate that beautiful innate state of 58900:23:58,820 --> 00:24:01,220joy and playfulness, that elfish 59000:24:01,220 --> 00:24:03,660quality, if you will. OK, 59100:24:04,100 --> 00:24:06,860so grab it now. It's only 11 bucks. And 59200:24:06,860 --> 00:24:09,060yes, there is a 100% calm the crazy 59300:24:09,060 --> 00:24:11,260guarantee. So if you don't feel better 59400:24:11,260 --> 00:24:12,940after one, you let me know and I'll give 59500:24:12,940 --> 00:24:15,140you your 11 bucks back, OK?No problem. No 59600:24:15,140 --> 00:24:18,021harm, no foul. So that's 59700:24:18,021 --> 00:24:19,541all for today. I hope you have an 59800:24:19,541 --> 00:24:21,501incredible day. I hope that you 59900:24:22,821 --> 00:24:24,821grab the Breathe to Succeed breath work 60000:24:24,821 --> 00:24:27,461bundle because. If I do say so 60100:24:27,461 --> 00:24:29,981myself, it's pretty damn fantastic and 60200:24:29,981 --> 00:24:31,941will help you to not lose your shit 60300:24:32,181 --> 00:24:33,941during the holiday season or in the 60400:24:33,941 --> 00:24:35,261middle of the night when you have that 60500:24:35,261 --> 00:24:37,621brainstorming session. So yeah, 60600:24:38,901 --> 00:24:41,061thank you for learning how to use your 60700:24:41,061 --> 00:24:42,661breath like the powerful tool that it is 60800:24:42,661 --> 00:24:44,861so that you can move it through your body 60900:24:44,861 --> 00:24:46,581to keep it strong and healthy and 61000:24:46,581 --> 00:24:49,381energized so that you can 61100:24:49,381 --> 00:24:52,141show up. As your purposeful powerhouse 61200:24:52,141 --> 00:24:54,501self, because that is your badass 61300:24:54,581 --> 00:24:57,301aligned, vibrant, energized, healthy, 61400:24:57,301 --> 00:24:59,861happy self in any situation, whether 61500:24:59,861 --> 00:25:01,381that's your prep and promo for Black 61600:25:01,381 --> 00:25:02,981Friday, or it's the ugly sweater 61700:25:02,981 --> 00:25:05,301Christmas party, or it's the tea party at 61800:25:05,301 --> 00:25:07,821your nan's house on New Year's Eve, right? 61900:25:07,821 --> 00:25:09,781So whatever it is, you get to choose how 62000:25:09,781 --> 00:25:11,701you show up when you have the tools to 62100:25:11,701 --> 00:25:14,501show up with intention. You, my friend. 62200:25:15,381 --> 00:25:17,701Unlock a whole world of superpowers that 62300:25:17,701 --> 00:25:19,301you already know you have, but maybe 62400:25:19,301 --> 00:25:20,821sometimes you forget and you just need a 62500:25:20,821 --> 00:25:22,501little reminder. So there you are, 62600:25:22,581 --> 00:25:23,862reminding you of how amazing you are. 62700:25:24,262 --> 00:25:25,942Thank you for being here. Thank you for 62800:25:25,942 --> 00:25:27,582sharing your feedback on the episode. 62900:25:27,582 --> 00:25:29,142When you try the breathwork patterns I 63000:25:29,142 --> 00:25:31,222shared here or breathe to succeed, send 63100:25:31,222 --> 00:25:33,222me a DMI would love to hear. I would love 63200:25:33,222 --> 00:25:35,422for you to share that with me and with 63300:25:35,422 --> 00:25:37,302the world. Tag me in your stories. Would 63400:25:37,302 --> 00:25:39,382love, love, love, love, love to hear from 63500:25:39,382 --> 00:25:41,102you. Have a great rest of your day. Take 63600:25:41,102 --> 00:25:43,502care. And go rock those Black Friday 63700:25:43,502 --> 00:25:45,302sales, my friend. You're gonna do 63800:25:45,302 --> 00:25:46,102awesome. Okay, bye.