Episode 232: Better Breathing Better Health?

Could the way you breathe be hurting not only your health, but even your performance. I mean, do you breathe in and out? Or do you breathe out then in, whichever one you do, it could make a difference. Getting that has nothing to do with it.

But you're going to find out more on this episode of the movement movement, the podcast where people want to know the truth about what it takes to have a happy, healthy, strong body, typically starting with the feet first because those things are your foundation. But now we're going to get into your lungs, which are in a way also your foundation without your lungs working. Feet don't really matter too much. So this is the podcast where people want to know what it takes to run to walk the hike, to do yoga, crossfit, you name it, enjoyably, healthily, efficiently.

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You know how to do all this stuff. I don't need to tell you. So I think that's all the announcements. This is part two on breathing, but this one's going to be a whole different game.

And so let me introduce our guest for today or actually I'm going to ask you to introduce yourself so it sounds less boring than if I tried to just read some of your resume. Okay. Thank you, Stephen. Yeah, I'm a breathing teacher, trainer and author of Ten Books on Amazon.

And I have been teaching breathing retrain and the bootake event for about 20 years now. And more importantly, you have a website you may as well tell people where that is right now before we forget normalbreathing.com. So what we teach here actually in order to be healthy and actually I know from by now that we can solve virtually any health problem even the most difficult ones if a person is able to retrain the breath and all we need to achieve is just to achieve like the medical form probably very simple. So this is an interesting idea.

So it's a normal breathing.org and I think that the idea of normal breathing is intriguing. So why don't we start with the simple thing. What are you see people doing with their breathing that is not quote normal and then we'll talk about normal and what they can do about that. Yeah, excellent.

I guess I'll ask a question. What I mean by norm. There is a medical norm that was established about 100 years ago. And since then you can find that the many medical textbooks, although I can see that during class probably two, three decades, some medical textbooks started changing in a way to adjust the model population.

Why I'm saying that because the norm that was established kind of is a goal. Let's say we can talk about only one parameter right now, such as minute ventilation. So how much how many liters of air we require in one minute and this is for a 70-degree ampersand at rest, teaching. So that would be the kind of standard situation.

And so the norm that was established about 100 years ago, around this great design started to a step above 60 to screen it. So six liters per minute or 150, 155 pound individual just sitting at rest. And they're measuring that with a rest barometer or some other device. They use some devices you need to collect for example, expired.

They're trying to develop now techniques when they do it without invasion, non-invasive techniques as well. But I don't know yet, it's like it may appear quite some because technology is progressing fast. But going back to your equation, I can't finish another part. So we have a medical norm six liters.

And this means that this number was common 100 years ago just for ordinary people. And there are indeed a lot of studies around even there are necessarily maybe as aged in 90s, aged in age, so really, a long time ago. But if we look at modern people, what we know by now is that typical average number for a current person, for a contemporary person, is about 12 years ago. Yeah, what?

So before I ask you the question, what changed, I need to back up and do something I should have done at the beginning and say two things. First, I just want to comment that the reason that we even got together for this conversation is because someone who has listened to podcasts suggested that we chat. So I'm just saying that just as a plug for anyone who's listening or watching it, if there's anyone you think should be part of the movement, the podcast, drop me a note at move at jointhemovementmovement.com. Secondly, just for people who don't have put two and two together, clearly from your accent, you're from I'm guessing Alabama.

Or. No, from my second name, Rehimov. So I grew up in Russia, in Soviet Union, and by study in the Moscow State University. So I came to Canada now 25 and a half years ago.

Got it. Yes, I can hear that Canadian accent. Just say eight with a Russian accent, that'll make a difference. So packing up to twice as many leaders per minute for normal person now.

What changed that quote, normalist now 12 years per minute? Well, it's very large and very long question, of course, because generally, of course, lifestyle factors we changed a lot. And we can approach this very important question, I've heard it a lot. Hundreds of times probably from students and through during lecture stocks.

Well, last year, why did we now brief about twice more than 100 years ago? So we can consider this question like from two viewpoints. We can consider why modern people brief much more. And for many people, there are many lives that are at least, I can list maybe seven, yeah, seven, ten different factors, such factors.

For example, modern people, they have ten and see two, three, one, the back a lot. Very until the fact that there are plenty of medical research up to probably 26, 26, 26. Actually, in study, which I found around 26, 27 of them, which compare the difference in position like horizontal positions, of course, I'm talking about now. We have all found that the minds, the worst three position in terms of reducing net to kelvage gets.

Like for asthma, heart disease, the idea that's book season, snoring, sleep apnea, you know. Whatever conditions they tested, all times as well. I mean, I can imagine why sleeping on your back would be problematic for snoring or for sleep apnea, but for things like asthma, what's the mechanism that's causing these problems? Basically what happens when we sleep on our back, our breath is not restricted.

So we can breathe more. Because once you sleep on the chest, left or right side, you suppress your breath. So you are not able to breathe as heavy. And this exactly what you would see in hospitals, if you go to hospitals, you would go to the world's, in the hospitals, you'll see that people like 99% of them will be sleeping on the back.

And healthy people are through and in the past, of course, it was extremely uncommon for people to sleep on the back. That's only one of the factors. I started to be a beast one because when I started to walk with students, the vision was I started to talk to them first about sleep because sleep factors were extremely influential. We spent the average seven, half an hour in college, we sleep in the middle of the chest of sleep is actually very strong.

And when people don't know how to sleep well and we lose a lot of fruits, not only sleeping for you, we are good walking for the one of them. And teaching and the level of physical exercise, sleeping from the back, my obryhing gets extremely common from other people, especially during sleep. And if the person wakes up and feels that my office drive, that's very, very strong education that they have to do. Well, so backing up.

So what is it about breathing more, getting more leaders per minute with an airflow that causes problems from your perspective? Yeah, because that's another very important question. Doctors called hyperventilation. And I spoke with again, like, how did some people and I know from my experience, and I was an example myself that, like, 20 years ago, when I started all this research and looking into the topic, I also thought that more you breathe the more oxygen you get.

And you can hear, take a deep breath, assuming that you are supposed to get more oxygen on the take a deep breath. So it may seem to be called kind of ventilation, and there are hundreds and hundreds of sites that you can get as bad as 150 years ago, which proof and show that the more you breathe, the less oxygen you get in a state of rest or seeking a lying goal, without doing any physical duty. So it's so funny to say this. I was thinking about this last night, completely independent of our pending conversation, that when people talk about breathing and getting more oxygen, I love to point out that 80% of what you're breathing is nitrogen and oxygen is a small piece of that.

So you're not going to be getting a whole lot more. But typically, when I think of hyperventilation, it's literally breathing so quickly that you're increasing carbon dioxide in body and you're becoming hypoxic. So at a certain level, you're definitely having less oxygen because you're blowing off more carbon dioxide, which sets off all that about chain of events. But for just going from, say, I'm going to make up a number from x number of breaths per minute to x, that doesn't necessarily move you into that same hyperventilate state where carbon dioxide is, you're just basically blowing off carbon dioxide like crazy when you do that.

So is there a line where a little bit more is okay, then you're going over that threshold where suddenly you're blowing off CO2? Got it. Yes, I was at some point going to point out that we need to talk about that chart behind you. So people are going to kill themselves and this experience was also like 100, 40, 100 people.

Hold on, I got to pause right there. So this is going to sound totally creepy to many, many people. So let me preface this by saying, I don't have any issues about death and dying. When people have a terminal illness, I'm not someone who goes, oh my God, typically someone who says, wow, this could be very exciting because I actually had someone at a conversation.

I bumped into an old friend. I said, how are you doing? She goes, she kind of pulls me aside, you know, it holds me aside. She pulls me aside.

She goes, well, I have ovarian cancer at stage four. And literally, the first thing out of my mouth was, wow, that must be very exciting. And then she looks around somewhat conspiratorially and she goes, actually, it is because I'm only doing things that I like. I'm only hanging out with people who support me.

It's really been an amazing time. Now that's the preface for this weird statement. I have a video of my father 12 hours before he died. He had coded, they paddled him back.

He really wasn't doing very well. And that last 12 hours, I went in to see him 12 hours before he died. Actually, wait, I took his video just a couple hours before he died. He's lying on his back and he's breathing totally into his chest at about 20 breaths per minute.

And I turned to a nurse and I said, if he keeps doing this, he's going to be dead within a couple hours. And he was. Anyway, so yes, back to your chart. I had to interject with my person.

Let's move into that. This is actually without Dr. Muteka started his journey in terms of exploration of brevin. His first discovery was actually when people died, because of hyperregulation.

And actually, he noticed that the doctors in the hospital that he walked because he was practicing students that before, like, dating his medical license, like after five years of study, three years ago, experts, like study, he got some PhD research and so on. But when he was already like, almost ready to go, Dr. He was described by nurses and doctors as a kind of shamanic, like, Google doctor who would predict how soon I could go to die just because he observed a breath. And he realized that we've approached him.

There are people who breathe more and more. And this is how often they assured to live in movies. If you watch movies like reality, surround, and that's last breath. And this is true.

I found several medical sites as well on cancer, cancer metastatic cancer. People died from cancer. People from dying from HIV, from cytopaguses. And cancer studies, they have to share, they show exactly the same parameters which have been identified as a table of health.

When he sees it, cancer patients have very high chances today. In the respiratory, the frequency is more than 30. This is our respiratory frequency. Right.

And the pulse gets high and high and more than 100. Right. And the volume time becomes five seconds less. So it's very, very short.

My father wasn't holding his breath at all. It's just in out. I mean, it's like super fast. And this looks like both of our dogs.

But this is exactly true that if somebody breaks heavy and asks them to hold breath. And in a way, you can assume that it's probably what they link to how much oxygen they have. So if they are not able to hold breath, it's even five seconds or less. That means they have like critically low level of oxygen.

And this is what again, when you study, it shows that severely sick people have this HIV cancer. The idea that you named it, ask them. So backing up a little bit. So it looks like looking at that chart.

There is a place where a certain amount of additional breathing is not problematic. But then you go over into what we most likely think of as hyperventilation, where you're blowing off so much CO2 that the thing is causing a problem. It's a stepwise process. So the medical moment we look at these tables would be exactly on this health level five.

So this is health level five. And so these three different medical are 12 minutes. Wow. This is what medical levels would look like.

They really think that a full breath in five seconds is normal. You know, in five seconds. Wow. That seems ridiculous.

Well, it was a game common 100 years ago. So whatever we like. Right? What do the people these days would have about 15 each.

So it would be somewhere here. And before we get back to the time, we'll be about twice less, about 20 seconds. So people be more air with how we do it with the more frequently. And they also take a little bit more air for one breath.

So instead of normal 500 milliliters, so half liter, let's say, medical, dorms, and imagine a kind of small bottle. Twice a bottle. They take about eight, nine, a hundred milliliters or about 50%. So I'm imagining that people right now might be thinking, all right, how do I, before we get into what we need to do to affect this, people might be wondering two things.

One, how do I determine where I am? The second thing is just sit down, rest, and this is a very hard thing to do is try and count your breaths without altering how you're breathing. So you might want to have a partner just to watch you while you're in the engine. That's absolutely true.

Yeah, exactly. Once people start to count beyond breath, they often can get numbers about twice less than the real risk rate frequency, or the risk rate. But what Dr. Buttik found that I believe it's a sub-cellular through, it's a simple, we call it body oxygen test or control post test, which is physical, like the T and D, which actually gives more accurate results in comparison with risk rate frequency, because some people may breathe a little bit faster, but they have smaller volume for breath.

And some people may breathe less frequently. They have bigger volumes. So they would end up with a similar amount of carbon dioxide. So if you're looking to be able to be similar from the JASCO2 viewpoint.

Got it. So what's that column talking about then? As a control post, we also call it the body oxygen test or body oxygen measurement. It allows us to eat very easily anytime before good to late, like I could say probably 97, 99% of people would not get any problems, because this test is done without any stress.

So what you do sit down, rest for five minutes, calm down, your heart rate will calm down, so you're breathing, it will become regular. I'm relaxing. Okay. Now, you exhale, you're going to exhalation.

You're going to exhalation. You're going to exhalation. In the nose and count how many seconds you can hold your breath without stress. So if you start...

After exhaling. After exhalation. This is hard test because you need to have ordinary, usually exhalation. That means about two to two point two liters of air left in the lungs, of course, once and never empty.

And then count stress free. Stress free means you do it without stress as soon as stress appears, there is a nose. And watch how you beef up to the test, because if you go to the test, you will take deep air. You will notice it like two, three, five seconds.

Because once stress appears, it starts to grow. The moment once or less you can push yourself twice. Most people can do it twice longer. But we don't want to do it.

We want to totally stress with this. And this number actually, if we look again at many, many medical studies, we will tell you that 100 years ago it was normal to have about 40 up to 50 seconds. There are many studies, but 40, 50 seconds. Now these days I done this test probably with thousands of people, and lectures and so on, and students as well.

You can relatively help people. It's around 20, 25, really 30, 35, like maybe three divers, some like other kind of people. But for sick people, it's always the whole point of the sex. It's less than 20 seconds.

Ask my heart disease, get this cancer, and your lifestyle disease. So to be clear, so first of all, some people are listening to this and not watching. So there's a chart, I should have described this, there's a chart that you're standing in front of that's the by take away, what does it say behind? It says for health sounds, table of times.

So there's a number of things on this chart that start with super health at the top, then a normal health and then disease health. And one of the things that we talked about was the number of breast per minute. If you're super healthy, it's a lower number. If your disease, your pulse is lower than if your disease, the amount of CO2 that you have is higher actually than if your disease, because if your disease you're hyperventilating and blowing off CO2.

And what we were talking about is this body oxygen level, which at the top starts at 180 seconds, three minutes and goes all the way down to five seconds, five seconds being diseased, 180 being super healthy. But what you're describing now is you're saying that what it's showing for normal is about 60 seconds. So you're relaxed, you breathe out comfortably, you hold your nose, and then see how long you can comfortably hold your non-breath, if you will. And it says 60 seconds.

But what you're saying is that you're seeing healthy people now are in the 20 to 30 second range? About 20 to 25, I would say. It would take what do you know people who do not have like minor diseases or symptoms or complaints, so you're likely to be healthy people. Really healthy people are extremely rare disease.

And that's what Dr. Vodata found one time ago, what he discovered as well, like going back to the very first situation that you asked, why people were healthy a hundred years ago, like I spoke about why we are sicker, because we sleep on the back, we're my own breathe, we have environment like food, our food may be not so healthy, we have a lot of processed food and so on. Let's say we have too little amount of physical exercise, but if you ask a question why people in the past were much healthier, of course like all these factors were different, but we can also say that we initially had much, a large amount of physical exercise. But we have a day as much as let's say six, eight or ten hours of some labor which is equivalent to walking or maybe even high, it was extremely common, because people would do all types of jobs, move into all the time around, no cell phones, no computers, no cars, and that's of course my lifestyle, but if you discover what you discovered, people are able to keep good health, be it six years or we can say about maybe it'll not be 40.

Only if we have sufficient amount of physical exercise, and I found this is like the key long term factor of maintaining good health according to Dr. Vodata is physical exercise. This is what makes this system totally different from any medical use of health, so the doctor would take it to the technical exercise long term key for health. There's a lot of information backing that up, even just walking and one of the theories about the benefits of walking is just increasing circulation, which is increasing oxygenation in the brain and helping with cognition as well.

There was a study that was done by Kurt Erickson at the University of Pittsburgh, this is maybe eight or nine years ago, it was actually soon after we started zero issues, that showed elderly people who walk more, retain more grain matter in their brain than those who didn't. I said to him, I called him, I said, can you imagine what it would have been like if they, actually I asked him why he thought that was the case, because when they're walking more, one thing that's going on is they're getting more stimulation in their body from moving, so a lot of internal experience, and also just what they're seeing and feeling and what they have to do to deal with the environment. I said, can you imagine how much better that would have been if they were walking barefoot and they were actually using their body correctly, and he said, yeah, that's a really good point. Now the problem is this is a nine year longitudinal study, it costs a lot of money, and so it wasn't something they could reproduce right away, but yeah, there's no question that physical activity is, I think now I have a joke about that.

My joke is that I wanted to do a video where it's some guy in a suit and tie walking through a typical office and he says, do you like sitting under fluorescent lights, staring at computers all day and not moving from your seat for 12 hours in time? If so, you're a perfect candidate for a job in the outdoor industry. And so those of us who started out as highly active people and then started businesses about being highly active, we tend not to be so as active as we used to. But anyway, be that as a may, I want to ask you two questions.

The second one, so don't answer this one yet, is going to be what are you doing with people to get them into normal breathing, healthy breathing. But the first one, given what we talked about of just this simple exercise of exhaling naturally and holding your breath, if you will, while you're doing that, I know this is not going to be the first person who brings this up, but this is a big part of what Wim Hof is doing with his breathing where he is actually hyperventilating, having people breathe in that very quickly and then after some period of time exhaling and holding their breath for as long as they can and working on extended times that they can do that. So what are your thoughts about that in relation to what you are doing? And then of course I want to hear what you're doing because everyone else is going to want to hear how to be breathing more normally and healthily?

Well, in relation to Wim Hof method, we made a new Wim Hof method. And the purpose of Wim Hof method is not actually breathing clean, he never mentioned that the person should breathe this way. So we use this hyperventilation as a way as he believes in, it's very possible that this is true, as a way to release in addition to a lot of points to breath hold in the tibas, to release certain hormones, which is a pain in order to breathe and hormone or growth. So it seems to be research about probably because it could be done in future.

So what happens with Wim Hof is we think about him asking to do 40, 50 breaths and hold breath and not let it go underwater for that as well. So very, very cold water and hold breath for maybe two, three minutes. So let's keep considering the standard for at least like, what healthy people do I see. I believe this is extremely healthy long term because after the fact that regulation will lose your tool, but you hold breath so that it will be sealed to back.

Because of the release of hormones and some additional effects, in my view, I'm going to use your breath as a total result, as an overall net result of this Wim Hof method. We can use different techniques like the Ristenslav, Gropthiknik and Samadimat as well. The Stenislav Gropthiknik and those other and reburthing and other things that came out of the 60s and 70s in breath holding. That was a very, very thing where it was just ongoing hyperventilation where I did this 30 years ago, actually 20 something years ago.

The difference there is you are just hyperventilated hyperventilating and it's not uncommon that at a certain point, whether you've just breathed in or out, you'll see people just stop breathing for minutes at a time, just totally relaxed and then just start again very naturally as well. So it's a different emphasis, but similar idea. People have been playing with obviously and in yoga with Pranayama, people have been playing with breath for a long time. So in fact, let me ask that question before I ask you how you work with people.

How do you look at those different breath related practices in the context of the Bateko work? Well, our purpose is to again, to clean our astamatic one country's breathing. So this is the big level. And what Dr.

Bateko found that I know this is true from my experience with students, that actually is the worst result for this test. So in science, we have the exact time when people have highest chances of acute attacks, all exacerbations, astematorexisias, heart attack, epilepsy attack. So you name it basically. I found it 11 or 12 medical studies, epidemiological studies, which found the time of the day when people have high smartality and high chances of attacks.

And all studies came to the same conclusion, regardless of the name of disease and totally different teams of doctors and so on. You'll find that the worst time for the person is again, we're going back to sleep, 4 to 7 o'clock in the morning, high smartality, and so forth you only want in house. So what you're suggesting really is that we should all sleep until noon. Well, what Dr.

Bateko found, and I found it at one student, so now we have one student that I played, there's a few of them, there's one student who gets to see 60 seconds and this is Bateko nor Bateko nor Bateko nor Bateko nor Bateko nor Bateko nor Bateko nor Bateko nor Bateko nor Bateko. At this level, people normally start to sleep about 4 hours, naturally. Fascinating. I'm also curious how this may relate to heart rate variability, because for people who don't know, when you breathe in your heart rate is supposed to go up a little bit, when you breathe out, it's supposed to go down a little bit.

And a friend of mine actually was one of the first people to be able to study heart rate variability in real time, and one of the people that he developed up, he was the CEO of a company that developed a neoprene vest that just measured everything in real time, heart rate, restoration, etc. And in fact, if I remember correctly, it was one of the people who was in his company that they just put the vest on and tested, and he had no heart rate variability, and they said, get to the hospital right now, and he got to the hospital and they put him on an EKG, and then he was in surgery for a triple bypass like 20 minutes later. And so this is also a thing for endurance athletes, there's some people who use heart rate variability to determine whether or not you've recovered from an endurance event, because when you're stressed out, your heart rate variability decreases, the difference between your inhaling heart rate and exhaling heart rate decreases, and so they wait till you're back to normal, if you will. And this, of course, relates to breathing.

Have you looked into this relationship between HRV and breathing? Well, yeah, what happens to like HRV probably also relates to the state of the balance between sympathetic and virus-in-biotic nervous systems. That makes sense. And now what happens here is that sympathetic nervous system is responsible for activation of muscles, and therefore it's also responsible for inhalation.

Right. But I think this is sympathetic. But sympathetic nervous system is responsible for relaxation, and when we exhale without any effort, we do it naturally. So when we inhale, what happens if we look at motion of the diaphragm, because diaphragm, going into medical resources should take about 80% of work of breathing.

So work of breathing cannot be done by chest by the diaphragm, 80% of the muscle. And it's don't shape muscle, so what happens when we inhale, we constrict the muscle, so it becomes more flat. And to exhale, we just let it go, so it goes back like a spin, so we pull out the spin, like turning the car into the oxygen in the whole hands. And then we inhale, it comes back into its original position.

Now, when we look at the respiratory frequency, we already have a special group of these days. But we see what happens here. When people have relatively heavy breathing, they don't have a tammatic force. So what happens?

A-P-a tammatic force. Okay. A-P-a tammatic force means you inhale, you exhale, then if you inhale, for two seconds, you don't breathe. Now, that's what two seconds is not over.

If you inhale, you take a long time, it's four seconds. If you inhale, you inhale, you breathe three breaths a minute. This is like, Dr. Gautake himself was an example.

You have like 16 seconds doing tannapping. This is of course really the dominance of the virus in fatigue. It's responsible for relaxation. So I would expect we do not do measurements, like how it relates to each other in numbers.

Right. It's stable. But for me, it would make sense that, of course, the area we've been different to it all about, like when people die in parts, they found it, they spread it at a frequency 30. And so that means to be able to have, of course, very cool results to each other's measurements as well.

Okay. So let's jump into the part that by now people must be twitching about, which is, talk about the training of becoming, of going back to normal breathing, of doing what Dr. Bateko is teaching and what you're doing with people. Yeah.

So I'm going to talk about this. This is like the method which allows us to solve to be any chronic disease, but I also found that this is, it might experience one called health therapy, present techniques that I know. This is the healthiest one. To change your own automatic one-country breathing, this is the most challenging therapy because people need to address the ability anything and whatever is wrong in the particular lifestyle is going to prevent them from problems.

It can be a lesson to sleep, diet, physical exercise, and many, many other factors, because anything, what is abnormal, this is what Dr. Bateko discovered, makes breathing heavy. Right. If you're over it, you notice you go upstairs, you'll be devastated.

Right. So the physical exercise, this is what Dr. Bateko discovered, and we'll discuss it in a little bit. I mentioned that, for example, we'll take a norm.

People need somewhere around, let's say, for young people, it will be probably about three hours of intensive exercise. And that's really a path. Three hours of intensive exercise per week. Three.

A month per year. Right now, of course, intensive exercise is trying to get toilet paper at Costco, but that's a whole other story. So three hours per day of intensive exercise. For young people.

Now, great. Well, I'm sitting here thinking about that. So back when I was a young people, that was a thousand-American gymnast and I was a sprinter. So that was pretty normal for me.

Three hours plus. Now, of course, and A, but boy, try and do that now at almost 58. I would be able to do that for a day. And then not again, because I would be able to move for about a week.

Oh, yeah. That's another. I can maybe quickly review those things that you mentioned. First of all, what Dr.

Bateko discovered, in order for physical exercise to be safe and effective, it should be done 100% in the time. Oh, that's, well, pause there. That's really interesting. One reason that I find it interesting is that some people have been claiming that if you're doing intensive exercise and still breathing through your nose, it's increasing the production of nitric oxide, which has a bunch of pressure.

It's all I can do to get air in my body at all when I'm done with the race. So the idea that I could breathe through my nose, big as it may be, and be able to get any action back, it's just not possible. Now, most people when they run as fast as they can, they may call it sprinting because they're running as fast as they can, but it's a very different process. For a real sprinter, it's an anaerobic process.

While you're running the 50 or 100 or 200 meters, it's no big deal in terms of breathing. But then five seconds after you're done, you're on the ground barely able to get enough oxygen. So, talk about that. Just exercise intensity and the ability to continue breathing through your nose.

Again, hyperventilating. You get to a certain point and you just can't do it. Then it's too... The tendon is gone.

Where are you? What is your health level? I can explain how it works. Let's say your health level is free and this is typical modern person with 20 seconds for your oxygen test that we already described.

Now, these people, briefly discussed about twice more than one, which is 12 meters. Now, if this person starts to relatively intense exercise, it's not only a single person. It's relatively intense exercise. My cave exercise means 10 times high.

That means we need 10 times more energy, 10 times more fuel. The breathing will be actually very accurate if you're about 10 times more than a test. So, instead of 12, we'll make it 120 liters. Now, what is 120 liters?

If I ask an average person to breathe as heavy as possible, as much as possible, just for a short period of time, you will do it of course for some amount because no, it gives more resistance. So, then you are going to get 150 liters. Okay. So, 120, 150, you can imagine, like, the difference is very small.

And that means you will not be able to maintain this breath with no breathe. Got it. And so, what do you have to do is to control the breath during physical exercise. This is a fact from medical care, which is very, very physical.

This is very, very physical. This is very true. A lot of measurements are done. But what happens here is that if you breathe through the nose, you're in exercise, you're going to be a little bit higher.

If you breathe through the mouth, it will be a little bit lower. Last 90 per side, plus about 20, and then you have to have to have to have to have to have a brief communication of where one gap of where many other texts will be discovered on sinuses. So, therefore, like 12 may come to 20. Now, if you think about a person who, according to Dr.

Gudeko, who takes a minute on arm, 60 seconds towards the body oxygen test, these people will be fully deciming. So, a bit less than the minute. If you ask to do the same exercise, 10 times high in the body, it makes it fully deciming. Interesting.

I can show that it's fully deciming. So, it's not too heavy. Yes, it's slightly different. So, because if I'm running at a slow pace, which I almost never do, then I can breathe through my nose for most that time.

Again, I run 100 meters. I can breathe through my nose while I'm running it. And then literally, I finish the race. I can practically set my watch five seconds later.

I'm on the ground. Or I'm just walking with my hands over my head, trying to like just try to suck in enough air to deal with the oxygen damage I created by doing that. Why? Because at the start of the race, you only get low-weight oxygen level.

Well, much lower. In fact, it's funny to say that. The two things before I race, one is I find myself yawning a lot. Because I actually get very relaxed right before I race.

My heart rates up, but I'm a little more relaxed. The most relaxed I ever get is when I'm when I've inhaled and I'm holding my breath. And that's between when they say, between set and the gun going off. And at that moment when they say set, it comes up in the blocks and I'm just holding my breath, just waiting.

It's the quietest my mind ever gets. And it's my favorite experience in the world is that moment right before the gun goes off. And it's a very different thing going on metabolically than I think anyone's ever looked at. Yeah, but going back to exercise, that's a point in the talk that I found the same.

I can give you another kind of fuck though, from my experience with students. If people have really little exercise, I've met a lot of people in Canada, in the United States, who were my students, who would have let's say like 20, 30, maybe 40, 50 minutes per day of total physical exercise. Such as walking, going to like car garage, like whatever bus stop, if you don't have a car, whatever. But what happens here is if you have Z amount of physical exercise, the best result that they can achieve in terms of the health level would be somewhere about health level.

Three to seven. Three to seven. And that's it. This state like if you have exactly 20 or higher, you probably would not develop.

We may develop like a little bit blood pressure or some other health problems, digestive and balance. For example, but below 20 seconds we know that this is where actually a lot of negative things start to take place. People can develop cancer easily. So the idea that would be progression.

Basically whatever genetic predisposition they have to certain conditions, it can start to pop up. And I was very recently was looking at that now. Literally thousands and thousands of studies where they say, I work here in used genes. For many, many diseases, you can find just in titles of very modern research, like last 20, 30 years.

A lot of research. So other than the obvious prescription of getting more intense physical exercise while you're still able to breathe through your nose, what else do you have people do to move up the scale, if you will? Well, if you look at total probably I can name more than 100 of such factors. And that can include also such factors, for example, like having cavities or cavities in teeth that don't those fit my causes.

Any nutritional deficiency would make person to hyperventilate, including the magnesium, or people can below. And magnesium in zinc iodine can below in some vitamins, for example, some other vitamins. And in relation to sleep, we already discussed a couple of factors. It's really important because again, when our students do the test, this is how I also explain when they teach a course, that we have to see how students when students progress.

I asked them to measure morning results for the body oxygen test. And so this actually should relate to the morning result because when somebody has 20 seconds, it's very likely that the same person would have probably around 12, 15 seconds in the morning. Oh, wow. And that's why we have highest chances of stroke, heart attacks, seizures, all types of problems that weren't doing human beings.

Because the result is breathing is habeas, doing human beings. And that makes it possible to develop what they would genetically be able to propose to a person who has environmental influences. And so, when you see, maybe people get all heated, maybe they need ground in during sleep. Like, many people have found when they're experimenting with themselves.

The perfect ground in sleep makes this simple algebra. And it also helps to improve slow down people as well. That's about sleep. That's what we already discussed, like in relation to diet, would be the whole topic.

I have the whole book, like, how to normalize diet. And what I found a long time ago, like probably about 15 years ago, that when students actually have health level 7, will take an arm and we have many students, because of the life level of physical exercise. I discovered that if I had them, I'd be required toilet paper, you know, in a very dislocation. And they would say at this level, because I found that it's actually very common that you don't eat and you toilet paper.

And it's not that clean. And it's not that clean. I call it no soil in care. No soil in care.

No soil in care. No soil in care. It's not to reason and to look into the medical research. And already a long time ago, it was like, okay, sorry, it's not that when people have little get even abnormal, they just help the form biofilms.

So, I feel a layer of pathogens leading on the surface of small and large intestine, which is not supposed to present there. And this is exactly the same greasy sticky type of bacteria, which makes us to soil ourselves, when we go to soil. And of course, everybody knows when they get some food poisoning, some digestive infection. They eat much more toilet paper and they get recovered.

It's less and less. But still, I'm certain that probably 99% or even much more of more than population will require toilet paper. And then also, it leads to another factor, which is the reason the discoveries of doctors from carnivore promotion diet and PPE, polyolytic, ketogenic diet from polyamine, it's in the hungry, because Canadian research, stop and cancer after immune conditions, and chronic disease, very severe conditions, even but take an end with original, but take an end of what doctors would take as aggressive when people eat. So, down there, he was not able to deal with this very heavy, very difficult health problems.

But the diet that happens to be possible, but diet would be another factor. Last of course, let's say, care manipulation during the day. If you're able to do wind cough, you know that when people are having more than 20 seconds, we are able to do what to do with cold simulations, as important to use ice packs, ice cold water, and extremely healthy for a good posture during the day. Using the diapragm, teaching yourself how to breathe, using the diapragm.

At the same time, I know that actually in yoga, yoga teaches you very advanced yoga, gurus often spend years to train a student to use the diapragm of some practically day at night, because diapragm is supposed to be a used day at night. What I found from our students, when we achieved 30 seconds for the body oxygen test in the morning, they automatically switched to diapragmatic breathing day at night. Interesting. Good news, bad news.

Let's just do the bad news. Actually, I'll do the good news. So, the good news is you've clearly mapped out, you and I can particularly take out mapped out strategies for improving things. The bad news is it sounds like what people need to do is really look at their whole lifestyle, and clearly, as people are really looking for a quick fix, give me a gadget, give me a pill, give me one exercise, give me something.

So, how would you respond to that, or even better, if you had to give people one to three things to really focus on, so it doesn't feel overwhelming, what would you say? Well, again, when I get the student and they have the equation, they have somewhere around 70 or more equations, I immediately have kind of in my mind for a file of the student, where I see that these things require attention, but if we take many, many students, these things will be very, very different. And that makes it, again, I mentioned a couple of factors which are very common for civilistic, and this is really common for that, and now we're breaking news. This is a very initial factor that I always like to make up a lecture, I have a group of students and a group of students, I start to discover that after this year's of teaching, I call it the law of two free factors, that if we consider any person, we can change a little different lifestyle factors in this person.

But what I found that there are probably only two or three of them, which if we change them, the person is going to notice the symptoms that it used, the medications also could be used as well, and they have more energy. I'm answering to you another question which I feel is something in the middle, but I do not have the kind of time to respond. You ask how you can make people to exercise models, very, very specific, but the question is what we found is following. When people have less than 20 seconds, they are so hypoxic in these cells of the body, heart and muscles, that exercise is very difficult for them.

What they can do is walk in, so be able to walk, and in fact, if they try to round and jog, they open their mouth. They cannot go round when they have less than 20 seconds, they have a few students who will be able to do it with, let's say, 15 seconds or 18 seconds. So with less than 20, they are not able to round, and they are going to talk about taking pictures of what I teach to our students. Just to walk in, if you are able to do three or four hours of walking a day, that would heal when you help them, it would be hard as well.

But this is what Dr. will take as long as 1960s, the same was like four or five hours of walking a day, and you're nearly any disease. So we can talk about it. Now, once people get more than 20 seconds, be able to start a jog, and when they are able, we already have some of, let's say, 30 seconds, you're not only going to start a jog and be doing a rough horse while jogging.

Maybe let's say as short as five seconds, we get a look of a hand, a little bit of a hand, and you can do physical exercise. We also speak with exercise on several sections, because somebody does running, it's extremely stressful for joints, ligaments and joints, and from my rank, when I was 20, 30 years ago, 40 years ago, I also was running like a lot, really a lot. And often up to two and a half, three hours a day, running skiing, but if you divide it on shorter sessions throughout the day, this is what we do now, say 40 minutes, 50 minutes, then it's much easier than trying three times a day, and to get body without up to much easier, rather than both, let's say, for two hours, which is very exhausted as well. So if 30 seconds people are able to start a break, but what Dr.

Moteika found, and this is the hardest, fresable, hardest challenge in brief and brief and brief, is to break for 40 seconds. When people break for 40 seconds, this is when sleep duration drops dramatically to four or five hours, and that means you don't lose much during sleep, the higher ventilation during sleep will not be a problem any longer. But the most, probably one of the most amazing changes that takes place at these health levels, people are able to enjoy physical exercise. No, that's the same person starts to create physical exercise, and by seeing all the tiny students, like when they get 60 seconds, they just have so much energy, it's so natural for them.

If they don't do a rank or a drug, they just kill them, they're really good, maybe they're really worthless, or they just don't feel normal. So that's what kind of really fascinating part of the booty can be, but at health levels, people start to go running, and Dr. Moteika was already in 60s new about what is difficult, so a benefit rank. Sure as well.

We have worked with the rank, although his explanation was very different, because at this time nobody knew about the round, it was one of no, 19 seconds, it was one time ago. So he talked about reflexing the effects of walking from north stimulation on our feet, and that makes some additional positive effects on our health. Well, I would argue to be candid, I would argue that's a better explanation than quote grounding and earthing, which the physics of which are not good. But the simple thing, I say something really, really simple.

So your feet are supposed to bend and move and flex and feel. We have more nerve endings in your soles than your fingertips in your lips, and that's not just human beings. Right now, we think of sensory input as just the ability to perceive something rather than the effects that perceiving has. So basically perceiving something is something that's happening as a combination of what your senses are doing and your brain responding to that.

And since your feet are so important for balance and agility and effective motion, your brain is really wired to get all that information. And if you're not getting that information, then your brain essentially shuts down, not just that section looking for that information, but many things related to it. So I would argue that the, let's call it the reflexology explanation, if you will, is probably more likely than the bad physics version of what people have been talking about lately. There's actually two other parts.

So one is that I like to point out to people I say sugar doesn't taste good. And they go, what? We evolved to like the taste of sugar because it provided the calories that we needed when calories were hard to find. And then we started doing things to make, put more calories into food.

I don't even mean processed food. I know this as an example. A banana before it was hybridized, tasted bad, and wasn't sweet at all, and we developed that. In the same vein, being barefoot in general feels good because you're using your feet naturally to do what they're supposed to.

And to barefoot running, most of the time you're going to go running barefoot, you're going to do it somewhere that's pleasant to be in. And we know from literally just being in nature for reasons that no one's been able to give a great explanation for has incredible health benefits, in part because most likely because we evolved that way. And so there's things that happen that we can't necessarily identify. So I always go for the simpler explanations.

And the simplest one is being barefoot as much as you can. Hold on, here we go. That's where I'm now. But as much as you can, it's just a more natural thing, and more natural is most often going to be more better.

So anyway, we're running out of time, so I want to wrap it up with this simple thing. You brought up a lot of really interesting points, and if somebody wants to explore more with the particular method and find out how they can change their breathing to what we're calling normal breathing, and see what the effects are, what do you recommend they do first? Well, not about breathing.org. The website, just more than 500 web pages.

Okay, so 500 is too many. Well, the explanation is related to what carbon dioxide does for expanding power airways for its most powerful belly, for factories and materials, our blood vessels which make major resistance to our heart function. Right. So plus, the carbon agent, the sedative and carbonic agent, perhaps the nerve cells, the nerve cells as well, as the nerve cells as well, so it provides more oxygen, as we already talked about oxygen before.

And we have, again, on this side, many pages related to carbon dioxide, many pages related to different diseases, because what Dr. Botake found is that although diseases may look similar, this is what I actually do. I teach only one disease. This is what Dr.

Botake did. We do not have, let's say, 200 or more diseases of lifestyle or disease of civilization. We need to take only one disease, and we need to solve one disease, which is called all the breathing, co-hydroinulation, and people, people, people, never noticed, never noticed, they don't pay attention. Right.

So we can breathe, again, two, three times, and so we don't know it. And yes, the thought that happens here is that to slow down breath, I have from around 30 lifestyle models on the website where people can use it via by approach. But sometimes it works. I know a lot of people, and sometimes even students, if you know me in all these hours, like up to 60 seconds, where I was so sleep with a lot of energy, many, many other positive effects.

But occasionally people can get stambled, and commonly I would say when people are having more symptoms, take more medication, have more health problems, it's more difficult for them to progress on their own. And so, in those situations, for people who are going to do more than the DIY approach, what are the options? Well, I may suggest that you may try to find boutique practitioners. At the same time, I can add that as a way to take a method generally taught on the West, it's very different from the original technique, and from what a lot of clinical doctors teach right now in Russia.

So what is different is, let's say, I mentioned clinical trials. Let's say, when we take the many clinical trials right now, the mice control the clinical trials down on the West, and they found, for example, that a smitex swable to reduce medication by more than 90%. So all these trials, in this Western published results, of course, but if we look at the results, what we found is that, let's say, average a smitex has about 15 seconds for this test, 15 seconds of oxygen, quite low, less than 20 seconds already, discuss my asthma, and what we did in this trial, we got up to 25, after 3, 4, 5, 6 months of practicing breathing exercises at the level of about one hour a day. So this is what we did, and increasingly a little bit of physical exercise with nose-bricks.

Now, what I'm talking about here is, of course, you can imagine from 15 to 25, it would be right here, and I'm talking about going here, and we have now people who get even up to here as well. We have here a lot of other things take place. It seems to be that people develop extra sensitive perception, be able to activate the opinion clank, but in all cases, if they get up to level 10, sleep gets down to 3 hours, digestion gets insanely strong, because Dr. Buttek himself wrote that at this level, people are able to digest nails.

So this is what you're looking for. Hold on, hold on. The more important question is, how did he determine that? Who was the first person who said that nail looks like something that's good?

I'm going to have a salad with some tacks on it right now. But what I behave myself, it seems to be that through, with each level, there are literally hundreds of chemical reactions that become normalized, improved, or even reappear, as it's supposed to be in very healthy people. With each step, but the way each step, again, depends on the person. Sometimes people young, they're actively doable physical exercise, and occasionally they can do it with, say, let's say 2, 3 months, I have quite many students, young guys, exercising, going to gym, like, and do it with their Chi, whatever, and they get up to 60 seconds in 2, 3 months, but if somebody is sick, what another, like I mentioned, another interesting effect.

I mentioned that in clinical trial, they pick like asthmatics, they gave them from here, just one step from 15 to 25, and they already use medication by 90%, a lot of people. Now, what we found is that actually these people, they have jobs, and they don't have time to do physical exercise and to do breathing exercise. To get here, my requirement is at least for a person to have at least 2 hours of devoted physical exercise, there are 2 hours of breathing exercises every day until they get up here. Once they get up here, they can start reducing the breathing exercise because it's not the most natural way to maintain your health, but physical exercise then becomes the key factor that allows them to stay at this health level.

If they continue, let's say, a normal regular diet, stop exercise, they go, we need to do it down here in a few days. Interesting. This kind of unforguing, confusion or be stable, but at the same time, this is how nature designed us to do exercise. Yeah, it's funny you say that, 9, 10 years ago, I was at the first PaleoFX conference, and then I was on a panel discussion about natural movement, and there were a number of people talking about the things they were doing to try and get people to move naturally.

I said, look, let's just, let's not mince words. What we evolved to do is not what we're doing now, and no one will ever do it now. No one is currently running to catch their food or running away from someone who thinks that we're food. We're not walking down to the river and picking up rocks and carrying them back for miles to build homes.

Right now, we're doing, we're faking it. I said, especially, let's go to the thing of running to catch food or running away from being food. I said, look, as a competitive sprinter, I can tell you, if I go have a really hard workout this weekend, I'll be a little sore the next day. But if I go race this weekend, which I won't be doing because I cancel all the races, but if I were going to race, I'd be doing even less work because I'd just be warming up and doing one race indoors for eight seconds, outdoors for a little over 12 seconds.

That's it. But then I'll be sore and tired for three or four days. So the biochemical process, when the adrenaline is pumping and when it seems like life is on the line, very different thing than if you're climbing a tree or doing whatever else you think people used to do. So I say there's certain things you just can't fake.

And these are things that used to be part of our daily life. So I got to wrap it up. But I just want to first of all, I want to say, secondly, I'm really interested in what you're saying. I'll be candid.

I'm kind of going to put it. I'm the first one to try something new, something because I'm always very curious about improving human performance. And as we've been having this conversation, in the times where I wasn't speaking, I was testing my very casual breath holding and I'm in the 18 to 20 range pretty consistently, which is very annoying. I was really hoping I'd be much higher than that.

So I'm looking forward to getting back on the website, which I spent some time on, but not as much as I would like to. And finding out more, I'll probably pick up. If you're going to recommend the first book for somebody that started with, since you've written 10, which is the first one you'd recommend. Well, if you're really engaged and willing to try the boutique exercise, my most popular book is called the one's boutique exercise.

I explain the whole system, how we use breathing, what is a maximum force, absolute maximum force, like super long breath holds, what you're going to achieve with them, how you can practice and how you can do. In formal breath work, how you can practice your use breathing during physical exercise, how you can do steps, go walk into the whole breath and count how many steps you make. So we cover during one, two minutes, and again, but hopefully, we get it many times. If this type of exercise is the only one's the book, and this is probably also most popular.

I know when other people train new practitioners who take practitioners, they buy this book and just give it to your practitioner, so they can start talking about the boutique. Got it. Awesome. Well, once again, thank you very much.

And I get a reminder, normalbreathing.org. And if people have any other questions, can they find you through the website? Well, yeah, I give a Skype for classes, but because I'm very busy, it's probably quite expensive. In any case, thank you for the opportunity.

I was thrilled to share this amazing technique. I can maybe mention the kind of last thing that Dr. Gauteng made to great discoveries. One of them is that health relates to how people breathe, that this is discovered, so that people are able to give to any chronic disease, for a variety that they are able to retain the breath.

Why? Because you really seek sometimes, I can't very few people who are just not able to retain the breath, everyone with their breath and diet and other things. Now, in addition, Dr. Gauteng developed an effort to go from step to step, and this is from one level to another level, going easy and easy and slow.

And this is what I'm doing, and this is what I'm doing, because I'm doing class 20 years, we did a lot of innovations. So, they've taken me out of the technical difficulties growing and developing. So, this is what I'm doing, and if you decide to try that, again, the therapy is within my view. It's the most difficult, it's the most challenging one.

But if you mention that, again, this therapy suggests that you can fix any health problem, and I know it works this way. Just it's very difficult and physical exercise on other factors. Well, once again, thank you very much to sign off. Let me just say to everybody else, thank you for being on the podcast and sharing what we're doing.

If you enjoyed what you heard, obviously pass it on. You're not sure where to find us. It's pretty simple everywhere the podcasts are that are everywhere. Podcasts are there we go.

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Move at jointhemovement.com and that kind of covers it. So, until next time, thank you all for being here. Live life, feet first. Have fun.

Have fun.