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Rewiring Your Nervous System One Breath at a Time with Kathy Ha | The Holistic Pharmacy Podcast · Pharmacy Podcast Network

• 0:05
  Speaker 1: You are listening to the global network of podcasters dedicated
• 0:09
  Speaker 1: to the pharmacy profession. Welcome to the Pharmacy Podcast Network.
• 0:28
  Speaker 2: Hello and welcome to the Holistic Pharmacy Podcast Network. I'm
• 0:33
  Speaker 2: your host, Marina Buksov, and I'm a functional medicine pharmacist
• 0:37
  Speaker 2: in New York. I'm also a clinical herbalist and an
• 0:40
  Speaker 2: integrative health coach specializing in mindfulness and empowerment. I'm on
• 0:46
  Speaker 2: a mission to transform the way we approach healthcare by
• 0:49
  Speaker 2: bridging the wisdom of traditional medicine with modern practice. And
• 0:54
  Speaker 2: in this podcast, I will be highlighting guests who do
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  Speaker 2: just I'm constantly inspired by them and I know you
• 1:01
  Speaker 2: will be as well.
• 1:03
  Speaker 3: Hello and welcome back to the Holistic Pharmacy Podcast. I
• 1:06
  Speaker 3: have a very dear friend for you today. Her name
• 1:09
  Speaker 3: is Kathy and she and her husband, Michael, are the
• 1:13
  Speaker 3: team behind Terranuma, where they help individuals and organizations build resilience,
• 1:18
  Speaker 3: regulate their nervous systems, and perform at their best under pressure.
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  Speaker 3: Their work blends evidence-based research breathwork, nervous system training, and
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  Speaker 3: mindset practices to support mental clarity, emotional steadiness, and sustainable performance.
• 1:34
  Speaker 3: And they've brought these experiences to executive leadership groups, entrepreneurs organizations,
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  Speaker 3: young presidents organization, first responders, and educators navigating high stress environments.
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  Speaker 3: I have personally experienced this work. It's absolutely incredible. They're
• 1:50
  Speaker 3: doing it in person and online. I'm just so excited
• 1:53
  Speaker 3: to get into all that with you.
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  Speaker 4: So welcome, Kathy.
• 1:56
  Speaker 1: Thank you so much for having me. I'm so excited
• 1:59
  Speaker 1: to be here today.
• 2:00
  Speaker 4: Likewise, likewise.
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  Speaker 3: So Kathy, while we're diving in, I'd love to just
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  Speaker 3: hear from you a little bit about your background and
• 2:09
  Speaker 3: how you and Mike met and how you kind of
• 2:11
  Speaker 3: just built this thing.
• 2:12
  Speaker 1: Yeah, we have a really non-traditional origin story when it
• 2:18
  Speaker 1: comes to business and our relationship. Um, and you know,
• 2:22
  Speaker 1: seven years ago, I was a public school teacher in
• 2:24
  Speaker 1: New York city. I have been, I had been a
• 2:26
  Speaker 1: public school teacher for about 10 years at that time.
• 2:29
  Speaker 1: And I was really building my side business. And at
• 2:32
  Speaker 1: that time, my side business is totally actually different than
• 2:34
  Speaker 1: what Terranuma is today. And I was doing these underground
• 2:37
  Speaker 1: weed dinners and I would go to all of these
• 2:40
  Speaker 1: like food and cannabis events in New York to build
• 2:44
  Speaker 1: my email list and And we actually know each other from,
• 2:47
  Speaker 1: you know, a business networking group under Marie Forleo. And
• 2:50
  Speaker 1: I was taking her B-School program at the time. And
• 2:53
  Speaker 1: she had this whole thing about meeting your ideal customer
• 2:56
  Speaker 1: avatar and building your email list. So I was really
• 2:58
  Speaker 1: out constantly trying to meet like who would want to
• 3:01
  Speaker 1: come to my underground dinner parties. And Mike was actually
• 3:06
  Speaker 1: catering at a food event in New York City. And
• 3:09
  Speaker 1: when I met him, I was always testing the waters
• 3:11
  Speaker 1: to see like, okay, I mean, this is like holistic pharmacy.
• 3:13
  Speaker 1: So like, you know, people here I know are into
• 3:14
  Speaker 1: some plants and medicines. So I would always test the
• 3:18
  Speaker 1: waters to be like, okay, like, is this person into
• 3:20
  Speaker 1: marijuana or not? And I said something about like, those
• 3:23
  Speaker 1: look like psychedelic Tartuffos. And he's like, I wish they
• 3:25
  Speaker 1: were psychedelic Tartuffos. And I was like, okay, there's the end.
• 3:28
  Speaker 1: And I added Mike to my email list. We became
• 3:31
  Speaker 1: fast friends. And one of the things that he would
• 3:32
  Speaker 1: constantly ask me when we would hang out in the beginning,
• 3:34
  Speaker 1: he'd be like, do you want to try breathing together?
• 3:36
  Speaker 1: And I would look at him and be like, I
• 3:38
  Speaker 1: think that we already are. But he was studying under
• 3:41
  Speaker 1: Wim Hof. I don't know if you've ever heard of him,
• 3:43
  Speaker 1: the Dutch guy, the Iceman, who does all kinds of
• 3:46
  Speaker 1: like interesting, terrific feats with cold and with breath. And
• 3:49
  Speaker 1: so he was studying under his tutelage. So he was
• 3:52
  Speaker 1: kind of constantly wanting to practice his teaching with other people.
• 3:56
  Speaker 1: And so I was like, I guess we can try.
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  Speaker 1: And so we'd be like literally like at Prospect Park,
• 4:00
  Speaker 1: at Coney Island, like literally all the places. And I
• 4:03
  Speaker 1: would just kind of like copy him and follow along
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  Speaker 1: He'd be doing these breathwork sessions that is like in
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  Speaker 1: his like living room for like $ 20 a person. And
• 4:11
  Speaker 1: in that space, I actually like, I started to really
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  Speaker 1: explore myself in a way that like I hadn't experienced
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  Speaker 1: myself before. Like it was like, whoa, what was that?
• 4:19
  Speaker 1: It was kind of like, what was that? What was that?
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  Speaker 1: What was that? You know? And I think for anyone
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  Speaker 1: who's listening to this podcast, if you've ever had some
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  Speaker 1: kind of like psychedelic experience, or if you've had like
• 4:28
  Speaker 1: a breathwork experience, like a holotropic breathwork experience, or some
• 4:31
  Speaker 1: sort of experience where you have had like a real
• 4:34
  Speaker 1: spiritual connection or like access to your higher self in
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  Speaker 1: a way maybe you haven't before, or you're just like,
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  Speaker 1: oh my God, I've never felt that relaxed in my life.
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  Speaker 1: I started to experience that regularly doing the breathwork with Mike.
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  Speaker 1: And I was like, man, I'm a public school teacher.
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  Speaker 1: I've been doing this for more than 10 years. And like,
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  Speaker 1: I realized that such of my day is based on
• 4:52
  Speaker 1: how I feel, like how, like what my mood is. Like,
• 4:55
  Speaker 1: you know, like I had a good mood, good day,
• 4:57
  Speaker 1: you know, good sleep, good day. But if not, I
• 4:59
  Speaker 1: could be irritated very quickly and easily. And I wanted
• 5:03
  Speaker 1: to be more patient, more present, more connected, kind of
• 5:06
  Speaker 1: like wiser. You know what I mean? I was like, man,
• 5:08
  Speaker 1: at this point, I shouldn't be yelling at the kids
• 5:09
  Speaker 1: for stuff like that, you know? And I started to
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  Speaker 1: incorporate the breathwork before each of my class periods. And
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  Speaker 1: at that time, I was teaching kindergarten through fifth grade
• 5:17
  Speaker 1: elementary school science. And so I would have before every
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  Speaker 1: 45 minute period, I would literally reset with a five
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  Speaker 1: minute little breath session with the kids. They started to
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  Speaker 1: do it. But as soon as they came in the room,
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  Speaker 1: they would literally find their heart, find their belly, and
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  Speaker 1: they would start breathing. And we would have a much
• 5:31
  Speaker 1: more kind of connected learning experience. I started teaching in
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  Speaker 1: 2005 before there were smartphones. Okay. And now everybody's got ADHD.
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  Speaker 1: Everybody's got anxiety. Nobody can, everybody's overstimulated. Everyone's nervous system
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  Speaker 1: seems to be dysregulated. And the breath is what brings
• 5:45
  Speaker 1: us back. The breath is what helps us respond to
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  Speaker 1: stress more optimally. And I know it, I do it
• 5:50
  Speaker 1: every day now. And so it was like through that
• 5:53
  Speaker 1: practice meeting Mike and also like with me and all
• 5:55
  Speaker 1: the weed stuff that I was like, oh my gosh,
• 5:56
  Speaker 1: there is an intersection here between plant medicine, between breath work,
• 6:00
  Speaker 1: between meditation. and accessing that space, you know, that physical, mental, emotional,
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  Speaker 1: spiritual space that we're trying to connect to. And so
• 6:07
  Speaker 1: Mike and I kind of like continue to explore the
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  Speaker 1: different ways in which we could, you know, deliver this experience.
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  Speaker 1: So we would experiment with different kind of little events.
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  Speaker 1: We did this little cannabis creativity in the breath, the
• 6:18
  Speaker 1: psilocybin in the breath. You know, I was always plant medicine.
• 6:20
  Speaker 1: He was always breath. We're trying to bring together this
• 6:21
  Speaker 1: experience in New York City. And New York City is
• 6:23
  Speaker 1: a great place for this. New York City is a
• 6:25
  Speaker 1: great underground place to be like, hey, come over here.
• 6:27
  Speaker 1: I want to try this thing. And what we found
• 6:30
  Speaker 1: with the more people that we worked with, which is
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  Speaker 1: like people who wanted to heal, people who wanted to
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  Speaker 1: work from their more optimal higher self, people who wanted
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  Speaker 1: to feel more connected to their family members or to
• 6:40
  Speaker 1: their work, and they were experiencing themselves through the breath work.
• 6:45
  Speaker 1: through the cold plunge, which is an intentional stress, but
• 6:47
  Speaker 1: really meeting yourself in that space. And so the more
• 6:51
  Speaker 1: that we did it, the more that we did with
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  Speaker 1: other people, we realized like, wow, there's like really something here.
• 6:55
  Speaker 1: And so now the way that we deliver it is
• 6:57
  Speaker 1: we have a resilience and self-care seminar that we do with,
• 7:00
  Speaker 1: like Marina mentioned, you know, high level executives, first responders.
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  Speaker 1: We were just at a public school earlier this week,
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  Speaker 1: doing the staff development with teachers and the staff there.
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  Speaker 1: They did breath work. They did I would say like
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  Speaker 1: 30% of the staff did a coal plunge, which is
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  Speaker 1: like amazing to see. I was like, this is incredible
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  Speaker 1: seeing like teachers and school leaders really really wanting to
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  Speaker 1: regulate their stress better, really wanting to respond more in
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  Speaker 1: the moment, more connected from their higher selves. So really
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  Speaker 1: starting to incorporate and integrate these practices. And Marina, I
• 7:30
  Speaker 1: know you've been in this world for a while. So
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  Speaker 1: you probably have noticed in like the past, like five
• 7:34
  Speaker 1: or six years, just like a little more open-mindedness about it.
• 7:37
  Speaker 1: You know what I mean? So like now it's sort
• 7:39
  Speaker 1: of the moment where we're like getting a little bit
• 7:40
  Speaker 1: in the mainstream, but we've been doing this for a while,
• 7:43
  Speaker 1: but it's been incredible to just see how people have,
• 7:47
  Speaker 1: have learned to regulate their nervous systems better so they
• 7:49
  Speaker 1: can respond more instead of react. And that is one
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  Speaker 1: of our biggest goals with our work, which is to
• 7:55
  Speaker 1: respond to stress better.
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  Speaker 4: Yeah, absolutely.
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  Speaker 3: I loved when I came to your event, you had
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  Speaker 3: a little bit of a science teaching about the nervous
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  Speaker 3: system and about what's.
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  Speaker 4: Happening in the body.
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  Speaker 3: And I feel like this is such foundational information that
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  Speaker 3: we all need to know and connect to our own body.
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  Speaker 3: And I feel like you said, we're so stimulated and
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  Speaker 3: distracted and there's just so much information available at all
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  Speaker 3: times that But it's like the foundational things are often missed,
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  Speaker 3: you know, like people don't really know how to regulate
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  Speaker 3: their breath or their stress through working with the body
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  Speaker 3: and really even sensing like interoception, just like even understanding.
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  Speaker 4: Their own feelings and their own needs.
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  Speaker 3: Yeah, they might just feel like they're stressed and overwhelmed,
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  Speaker 3: but they don't even understand why and what to do
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  Speaker 3: about it. So I just feel like the work that
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  Speaker 3: you're doing, especially teaching kids and professionals that work with kids.
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  Speaker 3: And like you said, first responders like.
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  Speaker 4: These are the people where it all starts from there, right?
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  Speaker 4: And maybe with pregnant people, right?
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  Speaker 3: Or people trying to conceive, there's such an issue now
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  Speaker 3: with fertility that we're seeing.
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  Speaker 1: I think so much of it is stress-related. I really
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  Speaker 1: do think so much is stress-related. My husband, Mike, has
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  Speaker 1: a phrase and it's, your breath is a remote control
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  Speaker 1: to your nervous system. And we say it again and again,
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  Speaker 1: because it's like this idea of like, wait, what does
• 9:24
  Speaker 1: that even mean? One is the idea of like, sometimes
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  Speaker 1: I think that there is a belief that like we,
• 9:28
  Speaker 1: we don't have any control over like how we feel. Right.
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  Speaker 1: Sometimes it's so overwhelming and you're like, I'm just anxious.
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  Speaker 1: I'm just anxious or I'm just angry, you know? And, and, the,
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  Speaker 1: the truth of the matter is, is the way that
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  Speaker 1: we breathe affects the way that we feel and the
• 9:42
  Speaker 1: way that we breathe affects the way that we think.
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  Speaker 1: And so if we can alter the way that we
• 9:47
  Speaker 1: think and the way that we feel, that can change
• 9:50
  Speaker 1: the way we respond when stress arrives to us, you know?
• 9:54
  Speaker 1: And I think that we've never been taught how to breathe,
• 9:58
  Speaker 1: not like where, maybe it's you're into yoga, maybe if
• 10:01
  Speaker 1: you decided to do breath work, maybe if someone in
• 10:04
  Speaker 1: your workspace prioritized was important. But I remember in 2008,
• 10:09
  Speaker 1: must've been 2017 or maybe 2018 or 19. I was
• 10:12
  Speaker 1: in San Francisco, California at a wisdom 2.0 conference. And
• 10:15
  Speaker 1: my school at the time sponsored for me to go like,
• 10:17
  Speaker 1: that was like my professional development. I like really give
• 10:19
  Speaker 1: kudos to them for supporting me in that learning. And
• 10:21
  Speaker 1: I remember Jay Shetty and Michael Pollan were on a
• 10:23
  Speaker 1: panel together and Jay Shetty was sharing. This was the
• 10:26
  Speaker 1: first time I'd ever heard of Jay Shetty, seen Jay Shetty.
• 10:28
  Speaker 1: And he was talking about how he went to monk
• 10:29
  Speaker 1: school and how the first he went to this, he
• 10:32
  Speaker 1: went up to this little boy who was teaching the
• 10:34
  Speaker 1: other little monks. And he's like, well, what are you doing?
• 10:36
  Speaker 1: And he said, well, this is the first lesson in
• 10:38
  Speaker 1: monk school. We learn how to breathe. Like it's like
• 10:41
  Speaker 1: our life force. Like this is the first lesson in
• 10:43
  Speaker 1: my school. They're like four and five. There are like
• 10:46
  Speaker 1: so many 40, 50-year-olds in our modern culture and world
• 10:49
  Speaker 1: who have never even thought about how to breathe. Like
• 10:52
  Speaker 1: never even thought about it. In our society, we're so
• 10:55
  Speaker 1: ready to take a pill. We're so ready to go
• 10:57
  Speaker 1: to the doctor and have them write a prescription for
• 10:59
  Speaker 1: us to feel better. We don't want to sit with
• 11:01
  Speaker 1: our discomfort. We don't really want to see what's there.
• 11:03
  Speaker 1: But what we have seen, what Mike and I have
• 11:05
  Speaker 1: seen again and again, is people who have autoimmune issues,
• 11:10
  Speaker 1: people who have chronic stress, who have used the breathwork
• 11:13
  Speaker 1: to really actually normalize some of their like blood levels.
• 11:18
  Speaker 1: And like one of Mike's longest clients actually has ALS.
• 11:22
  Speaker 1: And so one of the things he really has a
• 11:23
  Speaker 1: limitation with is like his mobility and movement. And also
• 11:26
  Speaker 1: so many people who have ALS die from not being
• 11:29
  Speaker 1: able to breathe without a breathing machine. Their lung capacity
• 11:33
  Speaker 1: is not able to carry them through their regular functions.
• 11:36
  Speaker 1: And so much of what is so difficult is that
• 11:38
  Speaker 1: their brain is fully functioning, but their body is not
• 11:40
  Speaker 1: responding in the way that it has before. And so
• 11:44
  Speaker 1: Mike has worked with this client for four years, and
• 11:45
  Speaker 1: it's amazing, actually, the results that they've had. But one
• 11:48
  Speaker 1: of the things they specifically do is visualize different body
• 11:51
  Speaker 1: parts Like when they're doing the breath worker meditation, they're
• 11:54
  Speaker 1: like visualizing his hands, his arms, um, you know, but
• 11:57
  Speaker 1: just different parts of his mobility, his lung capacity. And
• 12:00
  Speaker 1: his doctors have just said like, Hey, whatever you're doing,
• 12:03
  Speaker 1: just keep doing it. Like just keep doing it, you know?
• 12:06
  Speaker 1: And it's, and he's since then created this organization called
• 12:09
  Speaker 1: like ALS influentials. I can put all of this in
• 12:11
  Speaker 1: the show notes too, but it's been so powerful because
• 12:14
  Speaker 1: the breath has expanded his capacity, his, you know, like his, um,
• 12:20
  Speaker 1: quality of life you know and so so many of
• 12:24
  Speaker 1: us don't know how the breath even we all do
• 12:27
  Speaker 1: it and we do know what we do know is
• 12:29
  Speaker 1: that when you start living you start breathing and when
• 12:31
  Speaker 1: you are dead you stop breathing I think that's the
• 12:34
  Speaker 1: main thing that we know about the breath but what
• 12:36
  Speaker 1: we don't know is like wow I can use my
• 12:38
  Speaker 1: breath to access different nervous system states like for example
• 12:41
  Speaker 1: I I'm sure you've had people on this podcast talk
• 12:43
  Speaker 1: about parasympathetic nervous system state and sympathetic nervous system state.
• 12:47
  Speaker 1: So our parasympathetic being like our rest and digest, our
• 12:51
  Speaker 1: sympathetic being our fight or flight. And we need both
• 12:54
  Speaker 1: of those. But what happens in modern life, like what
• 12:56
  Speaker 1: you were just saying, is so many of us are overstimulated.
• 12:59
  Speaker 1: So many of us are kind of dysregulated or we're
• 13:01
  Speaker 1: like reading too much news or we're getting too much input.
• 13:03
  Speaker 1: We don't have boundaries with... just the modern inputs that
• 13:07
  Speaker 1: are stressing us out. And we don't get back to
• 13:09
  Speaker 1: the parasympathetic. We don't get back to rest and digest.
• 13:12
  Speaker 1: I used to go home from work when I was
• 13:13
  Speaker 1: a school teacher and the school day would end and
• 13:15
  Speaker 1: I would go home. I would not check my email.
• 13:17
  Speaker 1: I wouldn't think that a parent would email me at
• 13:19
  Speaker 1: that time. It wasn't the culture at that time, you know? Um,
• 13:23
  Speaker 1: and I would go to bed and then I would
• 13:24
  Speaker 1: go back to work and I might be stressed again
• 13:25
  Speaker 1: at work when I got to work, but I, when
• 13:27
  Speaker 1: I got home, I was home. I was chilling. I
• 13:29
  Speaker 1: was with my friends. I was having a happy hour.
• 13:31
  Speaker 1: I was in my own world, you know, but now
• 13:33
  Speaker 1: I see the way people operate. I have teacher friends
• 13:35
  Speaker 1: who come over in the APM. They're checking a parent
• 13:37
  Speaker 1: email and all of a sudden they're like triggered or
• 13:39
  Speaker 1: like someone's like reading a comment that someone left on
• 13:41
  Speaker 1: their post and like all of a sudden they're triggered.
• 13:43
  Speaker 1: And so it's like, we're not coming back to this
• 13:45
  Speaker 1: parasympathetic rest and digest state where we can like repair
• 13:48
  Speaker 1: and heal and feel better. Um, And so many of
• 13:50
  Speaker 1: us are feeling anxious. I'm sure you have so many
• 13:52
  Speaker 1: clients and people coming to you, Marina, that want to
• 13:55
  Speaker 1: work with you because they're feeling anxious. They're feeling overwhelmed.
• 13:58
  Speaker 1: And so we're just really focused on, wow, your breath,
• 14:02
  Speaker 1: you actually have more power than you think. It is
• 14:04
  Speaker 1: the remote control of your nervous system. And you can
• 14:07
  Speaker 1: create the space to respond instead of react. And so
• 14:11
  Speaker 1: many of us are giving our power away. I'll be honest.
• 14:14
  Speaker 1: I know you're not native to this country. So you
• 14:16
  Speaker 1: might have some cultural observations about America. They're like, why
• 14:18
  Speaker 1: are we so divided? why are you giving the politicians
• 14:22
  Speaker 1: so much of your power? Literally, you know what I mean?
• 14:25
  Speaker 1: But like, we have way more power than we think,
• 14:28
  Speaker 1: you know, it's like the breath is, is that, and
• 14:30
  Speaker 1: the more people tap into like what's in here, the
• 14:33
  Speaker 1: less they're going to let the external stress bother them.
• 14:36
  Speaker 1: You know what I mean? And like, that's something that
• 14:37
  Speaker 1: I think is so important because so many of us
• 14:39
  Speaker 1: are like giving our power away and then kind of
• 14:42
  Speaker 1: like not harnessing our own power. You know what I mean?
• 14:45
  Speaker 4: Yeah, absolutely.
• 14:47
  Speaker 3: It is the inner journey that really guides our external experience.
• 14:53
  Speaker 3: And you may have heard it said, maybe your parents
• 14:56
  Speaker 3: or a mentor or a book that you were reading,
• 14:59
  Speaker 3: if anybody's into self-help, that you can't control circumstances and
• 15:04
  Speaker 3: you can't control things that happen, but you can control
• 15:08
  Speaker 3: how you respond, like you were saying, right? That's the
• 15:11
  Speaker 3: only thing that we can truly control is to learn
• 15:14
  Speaker 3: how how we can optimize our functionality and how we
• 15:20
  Speaker 3: want to feel, right? Having that intention and cultivating that
• 15:25
  Speaker 3: with intention and this is the basic foundational thing that
• 15:31
  Speaker 3: people aren't really taught unless they're really on this journey, like.
• 15:34
  Speaker 1: You and I.
• 15:35
  Speaker 3: And we're these seekers or, you know, people in the monastery,
• 15:39
  Speaker 3: like these monks and those two people that you mentioned,
• 15:42
  Speaker 3: Jay Shetty and Michael Pollan are two of my idols.
• 15:46
  Speaker 4: You know, I look up to them and.
• 15:49
  Speaker 3: It all comes back to these foundational spiritual principles and
• 15:52
  Speaker 3: science is now backing it up.
• 15:54
  Speaker 1: Yes.
• 15:55
  Speaker 5: Right.
• 15:55
  Speaker 1: So it's like bringing more people into, yes. Right.
• 15:58
  Speaker 3: And now we're, we're finally, it's in this pop culture, like,
• 16:04
  Speaker 3: consciousness that this is available to us, that we can
• 16:08
  Speaker 3: control things from the inner states that we are. We
• 16:12
  Speaker 3: can attract and magnetize things. We're talking about the law
• 16:15
  Speaker 3: of attraction and manifestation and.
• 16:18
  Speaker 4: All of these things.
• 16:19
  Speaker 3: That used to be sort of shunned, you know, and
• 16:22
  Speaker 3: you're woo-woo if you talk about it. But there is
• 16:25
  Speaker 3: so much science backing up these ancient wisdom and these
• 16:29
  Speaker 3: principles that the breath is life force energy.
• 16:33
  Speaker 4: Quite literally, like you said, when there's breath in your body,
• 16:35
  Speaker 4: you are alive.
• 16:36
  Speaker 3: Yeah.
• 16:37
  Speaker 4: And you are.
• 16:38
  Speaker 3: inhaling air into your lungs this is what actually separates
• 16:44
  Speaker 3: you from the outside and this connects you as well
• 16:47
  Speaker 3: so the breath is what connects us and this is
• 16:51
  Speaker 3: the surface of our immune system if you think about
• 16:54
  Speaker 3: it why do you get so many respiratory illnesses yeah
• 16:58
  Speaker 3: and flu seasons because Because we're inviting air inside, hopefully
• 17:03
  Speaker 3: through our nose, unless we do some advanced mouth breathing techniques.
• 17:07
  Speaker 4: Those are also important.
• 17:08
  Speaker 3: But usually our nose is there to filter things out,
• 17:11
  Speaker 3: to warm up the air. And then it goes down
• 17:13
  Speaker 3: into your lungs. And then it nourishes all of our
• 17:16
  Speaker 3: organ systems and gives us energy. And through the mitochondria,
• 17:19
  Speaker 3: it gets processed, blah, blah, blah.
• 17:20
  Speaker 1: Blah, blah.
• 17:21
  Speaker 4: So science knows this perfectly.
• 17:22
  Speaker 5: Yeah.
• 17:23
  Speaker 3: But what we kind of forgot is that we do
• 17:27
  Speaker 3: have control. We can make breath a voluntary and intentional
• 17:33
  Speaker 3: movement inside the body. Yes, it's going to happen regardless.
• 17:37
  Speaker 4: It is also automatic.
• 17:40
  Speaker 1: It's happening already. And so many of us are not
• 17:43
  Speaker 1: doing it in a way that is like serving. And
• 17:45
  Speaker 1: I think that there were so many things that I
• 17:48
  Speaker 1: want to circle back to what you said and like
• 17:50
  Speaker 1: one was just like intention setting so so important in
• 17:53
  Speaker 1: my opinion in terms of like breath work your day
• 17:56
  Speaker 1: microdosing anything but one of the intentions that I've had
• 17:59
  Speaker 1: most recently is like I'm a new mom I have
• 18:02
  Speaker 1: a two and a four year old and I was
• 18:04
  Speaker 1: a public school teacher so I have a lot of
• 18:05
  Speaker 1: experience with kids and I've never been a parent okay
• 18:08
  Speaker 1: No one was asking for me at midnight. No one
• 18:10
  Speaker 1: was asking for me all weekends, et cetera. And so
• 18:14
  Speaker 1: one of the things that I do in my morning
• 18:16
  Speaker 1: meditation is like, I visualize what I want to feel
• 18:20
  Speaker 1: like in the moment of like, just being a loving mom.
• 18:24
  Speaker 1: I know that's like so simple, but like, I think
• 18:26
  Speaker 1: for anyone who's a parent of young kids, you can
• 18:28
  Speaker 1: imagine yourself as an irritable mom or dad. Like you
• 18:31
  Speaker 1: can also see yourself as that. Yeah, exactly. Thank you. Yes, yes, yes.
• 18:37
  Speaker 1: And so this very simple meditation of just me being
• 18:40
  Speaker 1: like more loving, more responsive, it's my intention. So when
• 18:43
  Speaker 1: I start to stray from it, I try, I remember
• 18:47
  Speaker 1: it and I come back to it. But one of
• 18:49
  Speaker 1: the things that you're talking about, which is like the
• 18:50
  Speaker 1: science meeting the woo-woo, right? Dr. Joe Dispenza, I think you,
• 18:54
  Speaker 1: I'm sure you know him. He wrote Becoming Supernatural. He's amazing.
• 18:57
  Speaker 1: He's creating, he's collecting some of the biggest, body of
• 19:00
  Speaker 1: data on meditation. And so he does this through so
• 19:03
  Speaker 1: many biofeedback markers. One is like saliva, another is blood,
• 19:07
  Speaker 1: another is the electromagnetic frequency of the room, but another
• 19:10
  Speaker 1: is the brain wavelengths frequencies. Like, you know, when you
• 19:13
  Speaker 1: put on those electromagnetic feedback markers and they can measure
• 19:16
  Speaker 1: your brain wavelength states. And most of us like are
• 19:20
  Speaker 1: on a regular daily basis in beta, which is like
• 19:22
  Speaker 1: high functioning. You're able to talk, you're able to drive
• 19:25
  Speaker 1: your car, you can go to work and stuff. And
• 19:27
  Speaker 1: there are different levels of beta. And what happens, I
• 19:30
  Speaker 1: think it's like, it's like B2 or B3 where we
• 19:32
  Speaker 1: get a little hyper-focused and anxious, but like we can
• 19:35
  Speaker 1: hyper-focus and fixate on things.
• 19:37
  Speaker 5: Right.
• 19:37
  Speaker 1: And what we want to do is get back to alpha,
• 19:39
  Speaker 1: which gets us to the parasympathetic nervous system state, which
• 19:42
  Speaker 1: is a little more chill, which is rest and digest,
• 19:44
  Speaker 1: which is repair and stuff like that. And, a lot
• 19:47
  Speaker 1: of us are not getting there. We're kind of stuck
• 19:48
  Speaker 1: in this beta. And I know when I'm there because
• 19:50
  Speaker 1: I get controlly. I want to micromanage the situation and
• 19:52
  Speaker 1: I get very controlly.
• 19:54
  Speaker 3: And so.
• 19:55
  Speaker 1: through the breathwork and through meditation, what Dr. Joe Despenda
• 19:59
  Speaker 1: is finding with his work is that people are getting
• 20:02
  Speaker 1: to states like theta and states like gamma. And theta
• 20:05
  Speaker 1: is more like rest, dreamlike, mystical states, and gamma being
• 20:08
  Speaker 1: this kind of hyper-consciousness. And this is where he says
• 20:11
  Speaker 1: you rewrite the program. So if you're a person who's
• 20:14
  Speaker 1: like wanting to create a new chapter in your life,
• 20:16
  Speaker 1: we're talking about intention setting. We're talking about manifestation. We're
• 20:18
  Speaker 1: talking a little about breath work. Part of what's so
• 20:21
  Speaker 1: hard is you're like, I want to feel, I want
• 20:23
  Speaker 1: to feel more connected or like, I want to elevate
• 20:25
  Speaker 1: to this kind of frequency or feeling. And you're like
• 20:27
  Speaker 1: feeling so separate from it. You're like, but actually I'm
• 20:29
  Speaker 1: feeling depressed, lonely, feel the big sad, whatever. But it's
• 20:33
  Speaker 1: through the breathwork, by getting your physiology and your brain wavelength, say,
• 20:38
  Speaker 1: to gamma, to theta, that's where you start to see
• 20:41
  Speaker 1: and write the program. So going back to the origin
• 20:44
  Speaker 1: story that I shared in the beginning of the episode,
• 20:47
  Speaker 1: Sometimes when I would do the breathwork, I would see
• 20:50
  Speaker 1: shit in the future. I saw Mike teaching the breathwork
• 20:53
  Speaker 1: to hundreds and thousands of people. And I felt it.
• 20:57
  Speaker 1: But it was way before that. Like I said, we
• 20:59
  Speaker 1: were charging $ 20 a person in his living room. It
• 21:02
  Speaker 1: wasn't that. But I saw it, and I felt it,
• 21:04
  Speaker 1: and I believed it. And people have to have that vision,
• 21:08
  Speaker 1: that experience to attract that into their lives. You know
• 21:11
  Speaker 1: what I mean? Years later, we are now doing that
• 21:13
  Speaker 1: thing that I saw seven years ago. I saw it
• 21:16
  Speaker 1: before I, before it happened, I felt it and I
• 21:18
  Speaker 1: believed it. And I believed it in my mind first.
• 21:20
  Speaker 1: And athletes do this. High-level executives do this. Not just
• 21:24
  Speaker 1: nobody does this. A lot of people do this. They visualize,
• 21:27
  Speaker 1: they see themselves in the moment, right? Before it's happened,
• 21:31
  Speaker 1: they see themselves winning. They see themselves receiving the gold mother.
• 21:34
  Speaker 1: They see themselves giving the speech. They see themselves sharing. this,
• 21:38
  Speaker 1: this is a rehearsal that you do in your brain first.
• 21:40
  Speaker 1: And it doesn't happen in everyday life when you're just
• 21:42
  Speaker 1: fucking walking down the street, unless you're really well-trained meditator.
• 21:45
  Speaker 1: You know what I mean? That's the thing. Like you
• 21:46
  Speaker 1: can train your brain to do this. And so it's
• 21:49
  Speaker 1: like through the kind of active breath work and meditation, like,
• 21:53
  Speaker 1: what Dr. Joe dispenses like seeing with these people is
• 21:55
  Speaker 1: like they're they're part of the biggest part is like
• 21:59
  Speaker 1: getting on the elevated emotion which is like I feel
• 22:01
  Speaker 1: happy I feel connected I feel loving I feel excited
• 22:06
  Speaker 1: you know and a lot of times people don't feel
• 22:07
  Speaker 1: that normal life they're like I don't feel that you
• 22:09
  Speaker 1: know but it is actually when you one of the
• 22:12
  Speaker 1: things that he says that is so powerful that we
• 22:14
  Speaker 1: share with our students is like your inner pharmacy I
• 22:16
  Speaker 1: mean your your You're a holistic pharmacist, but you know
• 22:19
  Speaker 1: your inner pharmacy, what you can release on the inside
• 22:22
  Speaker 1: in terms of serotonin, dopamine, you know, oxytocin, like what
• 22:26
  Speaker 1: you can do on the inside. It is incredible. It
• 22:28
  Speaker 1: is just as powerful. The things that are created externally
• 22:31
  Speaker 1: are based on like what we can create internally. But
• 22:33
  Speaker 1: some people have never created it internally. They've never felt that.
• 22:36
  Speaker 1: They've never felt the power of their own inner pharmacy.
• 22:38
  Speaker 1: But it's like, you've done the breathwork. You've done a
• 22:39
  Speaker 1: cold plunge. You felt it. Like, you know, like, you're like, fuck, like,
• 22:42
  Speaker 1: I feel good. This is why people like... You know,
• 22:45
  Speaker 1: like this is my own opioid, you know, with the
• 22:47
  Speaker 1: pain relief from an ice bath, you know? And so
• 22:50
  Speaker 1: I think that like, you know, what you were saying
• 22:52
  Speaker 1: with like the intention setting is like so, so powerful.
• 22:55
  Speaker 1: And just like that bit of science, there's something about
• 22:58
  Speaker 1: our data driven world today that people really want to
• 23:01
  Speaker 1: validate something that they're like, what the fuck just happened
• 23:03
  Speaker 1: in Like, would it happen with my mind and my body?
• 23:06
  Speaker 1: And I was just feeling electric. And, but like, people
• 23:09
  Speaker 1: really do want to sort of validate that woo with science,
• 23:12
  Speaker 1: but it's there. The science is there. That's like the thing.
• 23:15
  Speaker 1: Like now I'm like, the science is there. Go find it.
• 23:17
  Speaker 1: Go try it, but go find it. You know what
• 23:18
  Speaker 1: I mean? You can validate what you're looking for.
• 23:22
  Speaker 4: Yeah, absolutely.
• 23:23
  Speaker 3: And I think what I've noticed too, is that in
• 23:28
  Speaker 3: the past, we didn't really have all the science, which
• 23:31
  Speaker 3: is why faith and religion was so important. And that
• 23:36
  Speaker 3: explained a lot of things for people and people really
• 23:39
  Speaker 3: like bought into those ideas and truly believe them. And
• 23:43
  Speaker 3: it almost becomes like this egregore. I don't know if
• 23:45
  Speaker 3: you've ever heard that term. I the level of belief
• 23:51
  Speaker 3: all and the amount of people that believe it across
• 23:54
  Speaker 3: the board make it more real make that concept more
• 23:56
  Speaker 3: real yeah and so what the amount of faith and
• 24:01
  Speaker 3: belief that we give it's kind of like backing the
• 24:03
  Speaker 3: dollar with gold you know so like the idea that
• 24:06
  Speaker 3: there is something backing it up whether it's a church
• 24:08
  Speaker 3: of some kind whether it's a guru of some kind
• 24:10
  Speaker 3: whether it's science like the amount of trust that we
• 24:13
  Speaker 3: put in it is actually going to add value and
• 24:18
  Speaker 3: validity to that thing. Because so much science is also
• 24:22
  Speaker 3: not even done really well, just me coming from the
• 24:24
  Speaker 3: scientific world.
• 24:25
  Speaker 4: I mean, there's so many.
• 24:25
  Speaker 3: Ways to manipulate the data and misrepresent things. it also
• 24:30
  Speaker 3: just has so many inherent biases from funding to publishing
• 24:34
  Speaker 3: that can affect the outcomes. But like you said, we
• 24:39
  Speaker 3: do put a lot of stock into it. So when
• 24:42
  Speaker 3: it does come up with these results, then we really
• 24:45
  Speaker 3: do believe it and it makes us feel good.
• 24:47
  Speaker 4: And it makes us think, wow, you know, this explains it.
• 24:50
  Speaker 4: This makes me feel good.
• 24:51
  Speaker 3: Now I'm going to go out and I'm going to
• 24:53
  Speaker 3: change my life because I really believe that this will
• 24:55
  Speaker 3: be helpful for me.
• 24:56
  Speaker 1: Right.
• 24:56
  Speaker 4: So, I think that's a very important piece.
• 25:01
  Speaker 3: And so when we look at historically what's been done
• 25:04
  Speaker 3: and what has worked, that also has a lot of
• 25:07
  Speaker 3: value and validity.
• 25:08
  Speaker 4: So I think don't throw out the baby with the bathwater.
• 25:11
  Speaker 5: Trust.
• 25:13
  Speaker 3: The experience and the history and the science to an extent,
• 25:16
  Speaker 3: and also do the empirical work, be your own vessel
• 25:22
  Speaker 3: of experimentation. And like you said, when you feel it
• 25:26
  Speaker 3: for yourself, there is no denying it. Yes. I mean,
• 25:29
  Speaker 3: it might be helpful to know that other people are
• 25:30
  Speaker 3: doing it and there's science and there's this and that.
• 25:33
  Speaker 4: But you go out, you do this, and then you
• 25:36
  Speaker 4: can tell.
• 25:36
  Speaker 3: So maybe right now what we could do is like
• 25:39
  Speaker 3: a two-minute demo of like different kinds of breath work.
• 25:42
  Speaker 4: I love that. Drop in with that.
• 25:45
  Speaker 1: Yeah, I would love that. So we'll do, this is
• 25:47
  Speaker 1: a common, a regular one we do. We do like
• 25:50
  Speaker 1: a four, six, we call it common slow breathing. And
• 25:53
  Speaker 1: just to give you a little bit of context on it,
• 25:56
  Speaker 1: one of the things about the 4-6 breath, it gets
• 25:58
  Speaker 1: you to six breaths per minute, which is like an
• 26:00
  Speaker 1: ideal respiratory rate, which is one full breath being a
• 26:03
  Speaker 1: one full inhale and one exhale. And this breath work
• 26:07
  Speaker 1: I actually used in the delivery room with my first
• 26:09
  Speaker 1: son when I was... in labor with Dante, my blood
• 26:14
  Speaker 1: pressure started to escalate. And my midwife said to me, like, hey,
• 26:18
  Speaker 1: if we don't get your, and I had been in
• 26:19
  Speaker 1: labor for a long time. Okay. I was trying to
• 26:21
  Speaker 1: do home birth. I was there for four days. We
• 26:23
  Speaker 1: went to the hospital. They gave me the Pitocin. They
• 26:25
  Speaker 1: gave me the epidural. And my midwife was like, hey,
• 26:29
  Speaker 1: if you don't lower your blood pressure, we're going to
• 26:32
  Speaker 1: have to administer magnesium. And I was like, okay, well,
• 26:33
  Speaker 1: what does that do? And she's like, well, it's going
• 26:35
  Speaker 1: to lower your blood pressure, but it's also, it can
• 26:37
  Speaker 1: impact your internal organs and it might make you feel
• 26:39
  Speaker 1: a What is gonna make me feel more funny than this?
• 26:43
  Speaker 1: It's already like at peak labor feelings.
• 26:46
  Speaker 4: Well, I mean, I'll say just one thing about magnesium.
• 26:50
  Speaker 4: I know about magnesium as a pharmacist. It does help
• 26:53
  Speaker 4: calm down the nervous system. People take it for sleep.
• 26:55
  Speaker 4: We are deficient in magnesium. It is a very safe
• 26:59
  Speaker 4: agent for both pregnancy and labor.
• 27:01
  Speaker 3: However, I also was in a hospital after delivering my
• 27:05
  Speaker 3: second child for an unrelated issue. But they administered magnesium
• 27:11
  Speaker 3: because I presented with migraines.
• 27:13
  Speaker 4: And it was such.
• 27:15
  Speaker 3: A crazy laxative for me that, you know, really, yeah,
• 27:19
  Speaker 3: it could be great for birth, but, you know, also
• 27:22
  Speaker 3: there's a whole level of discomfort over there.
• 27:25
  Speaker 4: So, okay. Yeah, no, I'm glad to hear it.
• 27:30
  Speaker 1: Because I, I didn't end up having, I didn't end
• 27:32
  Speaker 1: up taking it and I wasn't sure how it would
• 27:35
  Speaker 1: manifest in labor. I use it for sleep now as
• 27:38
  Speaker 1: like a sleep supplement and But Mike then said, okay, well,
• 27:42
  Speaker 1: can we like step in and can I, can we
• 27:44
  Speaker 1: do some of our work? And so she was like, okay,
• 27:46
  Speaker 1: go ahead. And you know, fortunately, so she was like, yeah,
• 27:48
  Speaker 1: go ahead. So basically within seven minutes intervals, I had
• 27:52
  Speaker 1: to lower my blood pressure within a certain amount. And
• 27:55
  Speaker 1: within that time, we were doing this four, six breath
• 27:57
  Speaker 1: that we're going to do together. But we did four,
• 27:59
  Speaker 1: six with a hum. And during those seven minute intervals,
• 28:02
  Speaker 1: I lowered my blood pressure. I didn't, I didn't take
• 28:05
  Speaker 1: the magnesium and then I delivered my child. But for us,
• 28:07
  Speaker 1: it's funny. I was always, you know, our second child,
• 28:10
  Speaker 1: we delivered at home and my first child, they always
• 28:12
  Speaker 1: kind of wondered like, How does that all happen? We
• 28:15
  Speaker 1: end up at the hospital. But now that I can
• 28:17
  Speaker 1: look back, honestly, like, I'm so grateful we had that experience. A,
• 28:20
  Speaker 1: because there were a lot of angels in the hospital. B, like,
• 28:23
  Speaker 1: at least for us, for our work, it really, like,
• 28:25
  Speaker 1: we saw in a medical setting, like, what happened with
• 28:27
  Speaker 1: just breath work. Like, we literally saw it with the
• 28:31
  Speaker 1: blood pressure. So if you have any people listening... to
• 28:33
  Speaker 1: this episode or your podcast in general that are dealing
• 28:36
  Speaker 1: with high blood pressure, like that's a really common thing.
• 28:38
  Speaker 1: High blood pressure, heart issues, breath work can really help
• 28:41
  Speaker 1: regulate your heart rate. It can really help regulate your
• 28:45
  Speaker 1: blood pressure. So this four, six, calm breathing, that's what
• 28:48
  Speaker 1: we call it, four, six, calm breathing, gets you to
• 28:51
  Speaker 1: six breaths per minute. So let's give it a try.
• 28:54
  Speaker 1: What do you think? Okay.
• 28:55
  Speaker 4: Let's do it.
• 28:56
  Speaker 1: Yeah. Wherever you are, you can either sit down or
• 28:59
  Speaker 1: you can lie down. And if it's possible, you can
• 29:01
  Speaker 1: close your eyes. Or if you're driving your car, keep
• 29:03
  Speaker 1: your eyes open, obviously. And we're going to do all
• 29:06
  Speaker 1: of our breathing through the nose. And so you can
• 29:08
  Speaker 1: just follow my count. We're going to just do this
• 29:11
  Speaker 1: for about one to two minutes, okay? So we're going
• 29:15
  Speaker 1: to inhale through the nose. So inhale for two, three, four.
• 29:20
  Speaker 1: We're going to exhale for two, three, four, five, six.
• 29:28
  Speaker 1: Inhale for two, three, four.
• 29:32
  Speaker 5: Exhale for two, three, four, five, six, inhale for two, three, four,
• 29:44
  Speaker 5: exhale for two, three, four, five, six, inhale.
• 29:54
  Speaker 1: For two, three, four, Exhale for two, three, four, five, six.
• 30:06
  Speaker 5: Last one, we're going to inhale for two, three, four.
• 30:11
  Speaker 5: Exhale for two, three, four, five, six. And just keep
• 30:21
  Speaker 5: your mouth closed.
• 30:22
  Speaker 1: This is what Mike calls the effortless breath. But that
• 30:26
  Speaker 1: kind of four, six breath gets you to Six breaths
• 30:30
  Speaker 1: per minute, which is ideal. And for a lot of us,
• 30:35
  Speaker 1: if we're feeling a little anxious or panicky, our breath
• 30:39
  Speaker 1: count might be a lot higher, like at 12 or
• 30:41
  Speaker 1: 24 per minute. So you can always come back to
• 30:45
  Speaker 1: this breath work and you can add a hum. And
• 30:47
  Speaker 1: the reason there's actually a little intentional, the exhale is
• 30:50
  Speaker 1: longer than the inhale is Um, it activates your vagus
• 30:53
  Speaker 1: nerve and I feel like you've probably talked about your
• 30:55
  Speaker 1: vagus nerve on this podcast before, but your vagus nerve,
• 30:58
  Speaker 1: you know, it's connected to, I think the majority of
• 31:00
  Speaker 1: your internal organs, but you really activate it when you
• 31:02
  Speaker 1: exhale and almost feels the way I would describe it
• 31:05
  Speaker 1: to my elementary school science kids was like, it's like
• 31:07
  Speaker 1: it's got tentacles and it wraps around and you can
• 31:09
  Speaker 1: kind of almost feel it. Like the exhale is like
• 31:11
  Speaker 1: your brake pedal and it's almost like a little squeeze
• 31:14
  Speaker 1: and it really helps activate our parasympathetic nervous system, which
• 31:17
  Speaker 1: helps us get into that rest and digest. So if
• 31:19
  Speaker 1: you're ever feeling, you know, panicky or anxiety, the four,
• 31:23
  Speaker 1: six breath really, and that's really natural to a yawn. Like, honestly,
• 31:27
  Speaker 1: like once you start doing that, like that's really natural. Yeah.
• 31:31
  Speaker 1: But that's really natural when people start doing that four,
• 31:33
  Speaker 1: six breaths and other breath work. Cause they're like, oh man,
• 31:35
  Speaker 1: it's like sighing is our natural way to also like
• 31:38
  Speaker 1: release oxygen and stress and carbon dioxide on the cell.
• 31:40
  Speaker 1: But like, I'll notice like, I will, you sigh naturally, like,
• 31:43
  Speaker 1: you know, in moments of stress, I'm We do it naturally.
• 31:48
  Speaker 1: But when you can, you know, I would say throughout
• 31:50
  Speaker 1: the day, this is actually the breath that you can
• 31:53
  Speaker 1: check in with, with like, hey, am I breathing right?
• 31:55
  Speaker 1: Just like what you said before is like through the nose,
• 31:57
  Speaker 1: because it's filtering that external environment, any like things in
• 32:02
  Speaker 1: the air, viruses going on, the nose hairs and like
• 32:05
  Speaker 1: your nostrils are filtering and working in a way that
• 32:08
  Speaker 1: your mouth is not. Um, and it just slows down
• 32:11
  Speaker 1: your heart. Your breath is directly correlated to your heart rate.
• 32:15
  Speaker 1: So it was really interesting when I taught this breath
• 32:17
  Speaker 1: work to students, then the pandemic happened and we were
• 32:20
  Speaker 1: doing this whole high, this remote learning. I know you
• 32:22
  Speaker 1: experienced it probably as a parent and the degree maybe
• 32:25
  Speaker 1: with your oldest. And, um, I would send kids these
• 32:28
  Speaker 1: breath and meditation videos. Mike was the breathing spirit guide.
• 32:31
  Speaker 1: And I was like doing these breath work, these like
• 32:32
  Speaker 1: funny breath work videos. And one of my students said
• 32:36
  Speaker 1: to me, She was doing her like fifth grade moving
• 32:38
  Speaker 1: up ceremony commencement speech from Zoom, you know? And she said,
• 32:42
  Speaker 1: later she said, Miss Ha, I was so nervous to
• 32:44
  Speaker 1: do this speech, but I did the breath work that
• 32:46
  Speaker 1: you taught me beforehand. And I was able to get
• 32:49
  Speaker 1: to come and relaxed. And like, that is just like amazing.
• 32:52
  Speaker 1: She's a fifth grader. I would love that for anybody
• 32:55
  Speaker 1: in the world. For anyone who's like getting ready to
• 32:57
  Speaker 1: rise to any occasion that they want to show up to,
• 32:59
  Speaker 1: that they're like, hey, I did that breath work and
• 33:02
  Speaker 1: I was able to come up and come back to
• 33:04
  Speaker 1: myself and deliver, you know, because it's like you'll, the
• 33:07
  Speaker 1: more you practice it, the more you will learn within
• 33:10
  Speaker 1: yourself that the way that you breathe really affects the
• 33:13
  Speaker 1: way you feel. And it really affects the way that
• 33:15
  Speaker 1: you think. So if you can focus on like, we
• 33:18
  Speaker 1: call it the LSD breath. This is from one of
• 33:20
  Speaker 1: Mike's teachers, Patrick McEwen from Oxygen Advantage. but it's a low,
• 33:24
  Speaker 1: slow and deep breath. But if you can get into
• 33:27
  Speaker 1: your belly, like low, slow and deep through your nose,
• 33:29
  Speaker 1: you will just be doing like a tremendous thing for
• 33:32
  Speaker 1: your nervous system.
• 33:35
  Speaker 3: Yeah, thank you so much for that demo. I like
• 33:37
  Speaker 3: you were saying the... the yawns were coming because, and
• 33:41
  Speaker 3: I feel like if anybody's not familiar with resetting the
• 33:45
  Speaker 3: nervous system and slowing down and really going deep inside
• 33:51
  Speaker 3: and accessing the parasympathetic, like for me, I know that's
• 33:55
  Speaker 3: one of the.
• 33:55
  Speaker 4: Signs that means that I am relaxing.
• 33:59
  Speaker 5: I am. Yeah.
• 34:02
  Speaker 3: Yeah, and so I know that this is a sign that, wow,
• 34:04
  Speaker 3: I'm experiencing a shift. And honestly, with my eyes closed
• 34:08
  Speaker 3: and just sitting there, I was like, really going to
• 34:10
  Speaker 3: some places even right now. And I was like, I
• 34:13
  Speaker 3: can't believe I got to that level of depth just
• 34:15
  Speaker 3: from a few intentional breaths. And so you can imagine
• 34:19
  Speaker 3: what the impact can be if you're intentionally using this tool,
• 34:24
  Speaker 3: which is free and accessible to everyone on a regular basis.
• 34:28
  Speaker 1: Yes.
• 34:29
  Speaker 4: And so Kathy, I'm wondering what you.
• 34:31
  Speaker 3: Would say to people that are too busy, have too
• 34:35
  Speaker 3: much going on, you know, and you know, that saying, like,
• 34:38
  Speaker 3: if you, if you don't have an hour to meditate,
• 34:41
  Speaker 3: then you actually need to do two hours meditating.
• 34:44
  Speaker 1: Yeah, I get that thing. And some people will go
• 34:48
  Speaker 1: so far away from meditation because they can't even commit,
• 34:51
  Speaker 1: you know, 10 minutes. So this is what I would
• 34:53
  Speaker 1: say to the person who's like, I can't meditate or
• 34:57
  Speaker 1: I don't have time to meditate. So one thing I
• 34:59
  Speaker 1: would say is if you said I can't meditate is A,
• 35:01
  Speaker 1: have you ever had a teacher? Because most people that
• 35:04
  Speaker 1: say that to me have always tried to do it
• 35:06
  Speaker 1: by themselves. And once they close their eyes, they've got
• 35:08
  Speaker 1: their monkey mind going on and on. And they're like,
• 35:10
  Speaker 1: I just can't sit still. I can't do it. So
• 35:12
  Speaker 1: one of the things that I was able to learn
• 35:15
  Speaker 1: with Mike, because he calls himself a glorified timekeeper, but
• 35:18
  Speaker 1: even what I was doing with you, I was just timekeeping.
• 35:20
  Speaker 1: It was just literally saying, inhale, two, three, four, exhale, two, three, four, five, six.
• 35:24
  Speaker 1: But because your brain can follow along, you then start
• 35:26
  Speaker 1: to experience the physiological benefits. And because you're experiencing the
• 35:29
  Speaker 1: physiological benefits, all of a sudden you're in this mind
• 35:31
  Speaker 1: state that's kind of like oneness, nothingness. And that was
• 35:34
  Speaker 1: like one minute or less, right? So I would say
• 35:36
  Speaker 1: if you have five minutes to look at your social media,
• 35:38
  Speaker 1: you have five minutes to breathe. And I don't even
• 35:41
  Speaker 1: breathe for five minutes all the time. When I wake
• 35:43
  Speaker 1: up in the morning, this is my habit stack. This
• 35:45
  Speaker 1: is my routine. So when I bring up my tray
• 35:47
  Speaker 1: of coffee and whatever protein breakfast I have, I set
• 35:49
  Speaker 1: it down and I literally, it depends. If Mike is awake,
• 35:52
  Speaker 1: I press his morning meditation and I follow along for
• 35:55
  Speaker 1: a few minutes. Or if I'm by myself, I do
• 35:57
  Speaker 1: the four, six breath that we just did or four, seven,
• 35:59
  Speaker 1: eight breath. And the main feelings I try to arrive
• 36:01
  Speaker 1: to are gratitude and intention. Like just what am I
• 36:04
  Speaker 1: grateful for? It could be anything. It's usually like my kids,
• 36:06
  Speaker 1: my family, my home, something. my parents being alive, something
• 36:09
  Speaker 1: like that. And then the intention for the day, that
• 36:12
  Speaker 1: takes me like 90 seconds. And it makes a difference.
• 36:16
  Speaker 1: I can't tell you, you think like it might not
• 36:19
  Speaker 1: make that much of a difference. It's just like over time. Like, yeah,
• 36:21
  Speaker 1: if you do it once, you'll be like, okay, I
• 36:22
  Speaker 1: didn't notice it. But like, try doing it five days
• 36:24
  Speaker 1: in a row. Try doing it 10 days in a row.
• 36:26
  Speaker 1: Try doing it 15 days in a row. Like there
• 36:28
  Speaker 1: is a shift that can happen. And I would also
• 36:32
  Speaker 1: say that like, you know, like if you're, do you
• 36:34
  Speaker 1: know James Clear, Atomic Habits, like the habit guy? He
• 36:38
  Speaker 1: basically talks about like, when you decide to do something,
• 36:42
  Speaker 1: like you want to embody like the idea of that
• 36:45
  Speaker 1: person and you show up as that person. So like
• 36:47
  Speaker 1: for me, it was like, I want to be someone
• 36:49
  Speaker 1: who meditates regularly. That's how I want to identify myself.
• 36:53
  Speaker 1: He literally talks about the micro steps you take. He's
• 36:56
  Speaker 1: had clients who go to the gym. Their goal in
• 36:58
  Speaker 1: the beginning was just to go to the gym, put
• 37:00
  Speaker 1: on their shoes, put on their clothes, go to the gym,
• 37:01
  Speaker 1: stay for 10 minutes. They don't have to work out. Okay.
• 37:04
  Speaker 1: They just go to the gym, put on their clothes
• 37:06
  Speaker 1: because a person who works out regularly goes regularly and
• 37:09
  Speaker 1: puts on their outfit regularly. And slowly they added minutes
• 37:12
  Speaker 1: and minutes and minutes, but they became the kind of
• 37:14
  Speaker 1: person who went to the gym and they became the
• 37:16
  Speaker 1: kind of person who, you know, was in shape. And
• 37:19
  Speaker 1: so if you want to be someone who meditates, all
• 37:21
  Speaker 1: you need to do is decide. And then you commit
• 37:24
  Speaker 1: a small incremental time and like literally write it down
• 37:27
  Speaker 1: on your schedule. Like when I'm trying to build a
• 37:29
  Speaker 1: new habit, I will write that shit on my schedule, meditate, checkbox, kickbox, checkbox,
• 37:34
  Speaker 1: cold plunge, checkbox until it's like become a habit for me.
• 37:38
  Speaker 1: You know what I mean? And so I actually would
• 37:40
  Speaker 1: love to share this in the show notes, but we
• 37:41
  Speaker 1: have a three, we call it, um, the exhale reset
• 37:45
  Speaker 1: and it's three guided meditations. It's actually not me, it's Mike,
• 37:48
  Speaker 1: but there's a good morning grounding, an afternoon reset and
• 37:51
  Speaker 1: a nighttime unwind, but you literally just press play and
• 37:54
  Speaker 1: follow along. And it's really meant to be accessible because
• 37:57
  Speaker 1: when Mike and I first started teaching this breathwork, we
• 37:59
  Speaker 1: didn't have kids. We'd be like, yeah, let's breathe for
• 38:02
  Speaker 1: like 45 minutes, like 30 minutes. It's amazing. I love
• 38:05
  Speaker 1: that juicy psychedelic space. Now we've got kids, girl. I'm like,
• 38:08
  Speaker 1: I got three minutes to breathe. And for people who
• 38:10
  Speaker 1: have a busy life, listen, you have three minutes on
• 38:13
  Speaker 1: the subway. You have three minutes in the car before
• 38:15
  Speaker 1: you get your ass into work or in the car
• 38:18
  Speaker 1: before you get home and you have to be mom, dad, wife, husband,
• 38:22
  Speaker 1: whoever it is that you have to be. And you're changing,
• 38:24
  Speaker 1: you're transitioning from work to home, home to work, or
• 38:26
  Speaker 1: maybe being with a family member or situation. But that
• 38:29
  Speaker 1: transition time when you can reset with intention, when you
• 38:32
  Speaker 1: can literally get yourself to like a parasympathetic nervous system
• 38:35
  Speaker 1: state through a practice, like you will arrive better. You know,
• 38:39
  Speaker 1: and I think that so many times we feel so
• 38:40
  Speaker 1: out of control, so overwhelmed. I do, I do all
• 38:42
  Speaker 1: the time. That's why I have to keep doing it.
• 38:45
  Speaker 1: Like I literally, Mike and I live together. He will
• 38:48
  Speaker 1: walk in the room. I am listening to that meditation.
• 38:50
  Speaker 1: I'm doing it because it helps me. And the other
• 38:52
  Speaker 1: thing is I know myself best. Mike can close his
• 38:56
  Speaker 1: eyes and do it by himself pretty well on his own.
• 38:58
  Speaker 1: He's the same way when it comes to the gym.
• 39:00
  Speaker 1: I am the type of person who loves to go
• 39:01
  Speaker 1: to a group fitness class because I want a coach
• 39:03
  Speaker 1: telling me what to do. I want to see what
• 39:05
  Speaker 1: the competition's like around me. And I want to like
• 39:07
  Speaker 1: rise to that, right? So same with breathwork. Like, I
• 39:10
  Speaker 1: do better when I follow along. I do better when
• 39:12
  Speaker 1: I have a teacher. I do better when I have
• 39:14
  Speaker 1: a guide. That's why Joe Dispenza is, like, teaching all
• 39:15
  Speaker 1: of this stuff. People don't need to do it on
• 39:17
  Speaker 1: their own. You find a teacher. You find someone's voice
• 39:20
  Speaker 1: you like. You press play. You follow along. And what
• 39:23
  Speaker 1: you will find on the other side it's like probably
• 39:26
  Speaker 1: more pleasant version of yourself. Ideally that, that experience that
• 39:31
  Speaker 1: you have will keep you coming back to the practice.
• 39:34
  Speaker 1: For me, I started to integrate, like I saw like,
• 39:36
  Speaker 1: oh my God, I am becoming that more patient and
• 39:38
  Speaker 1: present and connected person. But when I don't do the practice,
• 39:42
  Speaker 1: like I noticed a difference. Like when I don't do
• 39:44
  Speaker 1: the practice, I'm more irritable. Um, I'm, I'm more reactive.
• 39:48
  Speaker 1: And I think that this is part of the thing.
• 39:50
  Speaker 1: It's like, once you build the muscle, you have to
• 39:51
  Speaker 1: keep working the muscle. Like, you know, you'd be like, oh,
• 39:54
  Speaker 1: I did it. I did it once. I've done it forever.
• 39:56
  Speaker 1: It's like, no, that's like not how it works. Like
• 39:58
  Speaker 1: you keep pruning the plant. You keep watering the plant.
• 40:00
  Speaker 1: It keeps growing and growing and growing. Like you don't
• 40:03
  Speaker 1: just do it once. You know, so that's the same
• 40:06
  Speaker 1: with breath. You know, it's like this, it's a practice.
• 40:08
  Speaker 1: You do it again and again. And it's like, I
• 40:10
  Speaker 1: think it's like starting with like, I know you were
• 40:12
  Speaker 1: asking for the person who's like, who does it have?
• 40:13
  Speaker 1: It's like, that's the thing. It's just, it's really the
• 40:15
  Speaker 1: small decision. And then it's the commitment to start small.
• 40:18
  Speaker 3: Yeah, I love the idea of habit stacking and connecting
• 40:22
  Speaker 3: it to something you're already doing. So like you're bringing
• 40:24
  Speaker 3: up your food, it's your time to breathe before you eat.
• 40:28
  Speaker 3: I always say too that slowing down before you eat
• 40:31
  Speaker 3: is just in general a great idea for losing weight
• 40:34
  Speaker 3: and for tasting your food.
• 40:36
  Speaker 4: And for digesting.
• 40:37
  Speaker 1: I didn't even think about it that way. Yeah, exactly.
• 40:40
  Speaker 3: So breathing, taking your first three breaths with your food,
• 40:44
  Speaker 3: with intentionality, like we've been talking about, and grace and gratitude.
• 40:50
  Speaker 3: And we've been talking about this map of consciousness and
• 40:53
  Speaker 3: the states and the frequency that you're in. If anybody
• 40:55
  Speaker 3: hasn't heard of Stephen Hawking's scale, he has the whole
• 40:59
  Speaker 3: thing mapped.
• 41:00
  Speaker 4: Out, where we.
• 41:03
  Speaker 3: tend to vibrate through because of the state of our
• 41:05
  Speaker 3: emotions and attract those things into our outside circumstances based
• 41:11
  Speaker 3: on how we feel inside and vice versa. So if
• 41:15
  Speaker 3: we can purify and elevate our state of consciousness from
• 41:19
  Speaker 3: the inside with our breath and other practices like psychedelics,
• 41:22
  Speaker 3: like herbal medicine, like whatever it is, going to the gym,
• 41:26
  Speaker 3: having your prayer gratitude, all of these tools are gonna
• 41:32
  Speaker 3: elevate that state and it's going to help us become
• 41:36
  Speaker 3: that better version or embody that next state for ourselves
• 41:40
  Speaker 3: that we're wanting to call in. So for example, I'll
• 41:43
  Speaker 3: give you something that I recently read. is if you
• 41:47
  Speaker 3: call yourself or you identify with the fact that you used.
• 41:50
  Speaker 4: To smoke, right? Like I'm no longer a smoker.
• 41:52
  Speaker 3: That still puts you into the state of connection to
• 41:56
  Speaker 3: the smoker archetype. Whereas if you just say, I don't smoke,
• 42:02
  Speaker 3: I'm a person who doesn't smoke. Like you stop identifying
• 42:04
  Speaker 3: with the past version of yourself that.
• 42:06
  Speaker 4: Used to smoke and then quit.
• 42:08
  Speaker 3: So there's like this subtle difference that we can also
• 42:11
  Speaker 3: take on for ourselves and identify Just decide.
• 42:15
  Speaker 1: Right.
• 42:15
  Speaker 4: It's just one decision and one micro habit.
• 42:18
  Speaker 3: Like you were saying, a way that you're a person
• 42:21
  Speaker 3: who doesn't just try to meditate, who doesn't want to
• 42:24
  Speaker 3: meditate or aspire to meditate someday or doesn't know how
• 42:28
  Speaker 3: to do it and, you know, has never been good
• 42:31
  Speaker 3: at it. And you just say, OK, but I'm a
• 42:33
  Speaker 3: person who commits to doing it. It is called a practice.
• 42:36
  Speaker 3: It's called a practice for a reason. It's not going
• 42:38
  Speaker 3: to be perfect. You don't have to be like a
• 42:40
  Speaker 3: guru yogi sitting on a mountaintop somewhere in a monastery.
• 42:44
  Speaker 3: Like it's just the intention of you sitting down and breathing.
• 42:50
  Speaker 1: Yep.
• 42:51
  Speaker 3: That you can do, you can commit to doing imperfectly,
• 42:54
  Speaker 3: but consistently, and that's really the journey and the practice.
• 42:58
  Speaker 5: Yeah.
• 42:59
  Speaker 1: I mean, I think you just put it so well,
• 43:01
  Speaker 1: you know, it's like, it's like that, that is like
• 43:03
  Speaker 1: what you can kind of sign up and commit to do.
• 43:05
  Speaker 1: And it's more like, and then once you start to
• 43:07
  Speaker 1: do it, then it's like, just celebrate all the small wins.
• 43:10
  Speaker 1: Like I celebrate these really tiny ass wins. One is like,
• 43:14
  Speaker 1: my God, I didn't yell at my kid at bedtime today.
• 43:17
  Speaker 1: You know, like that sounds whatever, but like, you know,
• 43:19
  Speaker 1: there are times where I just like, I really celebrate like, wow,
• 43:22
  Speaker 1: like I showed up the way that I wanted to.
• 43:24
  Speaker 1: I really practiced it in my mind, but I did,
• 43:27
  Speaker 1: you know, at the end of the day, really like
• 43:29
  Speaker 1: kind of solidifying because part of your, your brain wants
• 43:31
  Speaker 1: to have a positive feedback loop with it. You know
• 43:33
  Speaker 1: what I mean? You want to know your brain wants
• 43:35
  Speaker 1: to know, like, I'm benefiting from this. Like what's the
• 43:37
  Speaker 1: positive feedback loop and you will see yourself doing it.
• 43:40
  Speaker 1: And I think like, That inner work and that inner
• 43:44
  Speaker 1: frequency stuff is so important because so much of where
• 43:47
  Speaker 1: we are in the world, so many of us are
• 43:49
  Speaker 1: looking outward. What's wrong with the world? What's wrong with
• 43:52
  Speaker 1: everyone else in the world, right? So we're admitting already
• 43:56
  Speaker 1: this negative kind of like, this is your problem and
• 43:59
  Speaker 1: not me and not taking the ownership. But you're right.
• 44:02
  Speaker 1: It's like when you sit with your discomfort, like for me,
• 44:05
  Speaker 1: like when I sit with my discomfort of like, wanting
• 44:07
  Speaker 1: to be a better mother, partner, business person, everything, friend.
• 44:11
  Speaker 1: When I do that work internally, guess what? I'm better
• 44:13
  Speaker 1: externally with everybody else. Like it's not just like me
• 44:16
  Speaker 1: who's better. My child is better. My partner is better.
• 44:19
  Speaker 1: My family is better. Like everybody is affected by me too,
• 44:22
  Speaker 1: you know? So it's like what you're saying about that,
• 44:25
  Speaker 1: like that inner frequency, like I really hope people can
• 44:29
  Speaker 1: really hear that, you know, because so many people right
• 44:31
  Speaker 1: now are looking outward to feel better. Like they're feeling depressed,
• 44:34
  Speaker 1: but they're feeling depressed because someone's in office. Like they're
• 44:37
  Speaker 1: feeling depressed because these policies are in place. And it's like, listen,
• 44:40
  Speaker 1: if you are going to put all of your mental
• 44:43
  Speaker 1: energy and hope in these external forces, I cannot guarantee
• 44:47
  Speaker 1: you're going to be happy. Like there's so much within you.
• 44:50
  Speaker 1: There's so much in the lived human experience. There are
• 44:52
  Speaker 1: billions of humans around you, like find, find what you
• 44:56
  Speaker 1: want to be inspired and connected to. And like, you
• 44:58
  Speaker 1: will find it, you know? And I think that like,
• 45:00
  Speaker 1: that's kind of like, just love that message in general,
• 45:03
  Speaker 1: but just like that kind of real radical, like self-responsibility,
• 45:07
  Speaker 1: you know, I think that like, we share that in
• 45:09
  Speaker 1: terms of like values with like our families and our
• 45:11
  Speaker 1: partners and stuff too, like just in conversations that we've had,
• 45:14
  Speaker 1: but like that self-responsibility and like, we have to have it. Like,
• 45:17
  Speaker 1: that's the only way it's going to get better with
• 45:19
  Speaker 1: everybody else. And that's why I think like this breathwork
• 45:22
  Speaker 1: and all like the path of like self-healing and consciousness
• 45:25
  Speaker 1: that you're talking about, it's just super, super important.
• 45:29
  Speaker 4: Yeah, absolutely.
• 45:30
  Speaker 3: And we're all mirrors, right? So we're mirroring and triggering
• 45:33
  Speaker 3: each other. You can use that trigger as like a
• 45:37
  Speaker 3: way to derail, or you can use it as a
• 45:40
  Speaker 3: way to look deeper and closer in the mirror and
• 45:43
  Speaker 3: what it's still reflecting inside and see if there's anything
• 45:46
  Speaker 3: else that it has a message, just like a symptom, right?
• 45:49
  Speaker 1: Yeah.
• 45:50
  Speaker 4: It's a message that, okay, my blood pressure is rising.
• 45:54
  Speaker 4: I'm having indigestion. I am feeling anxious, right?
• 45:58
  Speaker 3: All of these are symptoms, but we all have a
• 46:01
  Speaker 3: choice and we all have sovereignty.
• 46:03
  Speaker 4: I truly believe we have free will and we.
• 46:06
  Speaker 3: Can exercise it to the extent that our circumstances allow,
• 46:10
  Speaker 3: but either way, there's always a choice, a choice to
• 46:13
  Speaker 3: look inside and, and practice and change and shift things
• 46:18
  Speaker 3: on that internal level.
• 46:19
  Speaker 4: And to choose which tool you need.
• 46:23
  Speaker 3: So just, we were talking about, you know, yeah, it
• 46:25
  Speaker 3: would be great if there was an easy pill or
• 46:27
  Speaker 3: an easy button.
• 46:28
  Speaker 4: That we can press and the symptom would go away, or.
• 46:31
  Speaker 3: We would then not be ill, or we would not
• 46:34
  Speaker 3: be stressed, or we would be prettier or whatever the
• 46:37
  Speaker 3: case is.
• 46:38
  Speaker 4: But it does not exist.
• 46:40
  Speaker 3: As much as science has tried, as much as medicine
• 46:43
  Speaker 3: has advanced, you know, the new GLP-1s and the peptides
• 46:46
  Speaker 3: and all these industries that are growing and growing, it
• 46:50
  Speaker 3: still does not guarantee, like you said, happiness.
• 46:54
  Speaker 4: It still doesn't.
• 46:55
  Speaker 3: You still have to do the inner work. You still
• 46:58
  Speaker 3: have to look inside at some point, which is why
• 47:00
  Speaker 3: we used to call it midlife crises.
• 47:02
  Speaker 4: Now it's like happening all the time. You know, there's
• 47:06
  Speaker 4: a discussion.
• 47:07
  Speaker 3: I remember in pharmacy school that, oh, are diagnostic tools
• 47:11
  Speaker 3: getting better?
• 47:12
  Speaker 1: Yes.
• 47:13
  Speaker 4: And the prevalence is certainly growing.
• 47:16
  Speaker 3: Too because there's just so much we're bombarded by. And
• 47:21
  Speaker 3: so when we don't, make that conscious choice of which
• 47:26
  Speaker 3: tool we need we want to reach for yeah you
• 47:29
  Speaker 3: know we might get sucked into okay we go to
• 47:31
  Speaker 3: the doctor we get this therapy we get this pharmaceutical
• 47:34
  Speaker 3: we get that surgery we start escalating things really quickly
• 47:38
  Speaker 3: but we have not addressed the foundational the breath yeah
• 47:42
  Speaker 3: it's just we are fine in nature we haven't been.
• 47:47
  Speaker 1: Doing that And, you know, I'm sure you talk about
• 47:50
  Speaker 1: this on your podcast. They're like, you know, I think
• 47:52
  Speaker 1: there are some studies that show like 80 percent of
• 47:54
  Speaker 1: like illness is related to stress. So if the breath, again,
• 47:58
  Speaker 1: can affect the way that we feel, affect the way
• 48:00
  Speaker 1: that we think that affects how we respond to stress.
• 48:03
  Speaker 1: If we can deal with our stress battle better, we
• 48:05
  Speaker 1: can also our immune system is working better. Right. Like
• 48:08
  Speaker 1: when foreign agents and illness and things come to us.
• 48:12
  Speaker 1: And then the other thing that I wanted to say
• 48:14
  Speaker 1: about what you were saying, we were talking about intention,
• 48:16
  Speaker 1: we were talking, oh, choice, choosing, choosing the tools. I
• 48:20
  Speaker 1: also want to just acknowledge, sometimes it's really, really hard.
• 48:23
  Speaker 1: There are times where it's like, I am in a
• 48:26
  Speaker 1: stank mood, and I'm stuck. I'm really stuck. I can
• 48:30
  Speaker 1: get really stuck. And there are times where I do
• 48:32
  Speaker 1: not want to do the breath work. I do not
• 48:34
  Speaker 1: want to set an intention. I do not want to
• 48:36
  Speaker 1: go to the gym. There are a lot of things
• 48:38
  Speaker 1: I don't want to do when I'm stuck like that.
• 48:41
  Speaker 1: And that being said, the more you flex that muscle,
• 48:44
  Speaker 1: the easier it is to go back to your muscle memory.
• 48:47
  Speaker 1: So yes, When stressful situations arise for me, I do
• 48:52
  Speaker 1: go back to my breath work because that's my muscle memory.
• 48:55
  Speaker 1: And it's still hard for me. You know what I mean?
• 48:57
  Speaker 1: It's still hard sometimes to sit there, to get my
• 49:00
  Speaker 1: brain to shut up and to follow along. But... But
• 49:05
  Speaker 1: what I do know about myself is that one of
• 49:07
  Speaker 1: my values, and my husband and I share this value,
• 49:09
  Speaker 1: is that we do not respond at the height of emotion.
• 49:12
  Speaker 1: And there are so many times that so many of
• 49:14
  Speaker 1: us want to insert our opinion or respond or defend
• 49:17
  Speaker 1: or feel like we have to say something at this
• 49:19
  Speaker 1: moment to like make ourselves right in some kind of way.
• 49:23
  Speaker 1: And it's kind of like, I just want to say like,
• 49:25
  Speaker 1: When you take a beat, when you slow down, when
• 49:27
  Speaker 1: you breathe, you also think about how you want to respond. Like,
• 49:31
  Speaker 1: how do you want to reply? Do you also want
• 49:34
  Speaker 1: to come off as short, defensive, snappy, unreasonable, you know,
• 49:39
  Speaker 1: just because someone else has come to you that way?
• 49:41
  Speaker 1: It's like, no, like I want to respond from a
• 49:44
  Speaker 1: place of maturity. I want to respond from a place
• 49:46
  Speaker 1: of like actual presence and understanding and maybe multiple perspectives.
• 49:50
  Speaker 1: And that requires my higher self to be there. Yeah.
• 49:54
  Speaker 1: You know what I mean? That requires the practice. That
• 49:56
  Speaker 1: requires the cumulative taking the time when you don't feel
• 49:59
  Speaker 1: like it to be like, well, the two minutes do
• 50:01
  Speaker 1: make a difference. They do make a difference over time.
• 50:03
  Speaker 1: They do make a difference today. And what I emit
• 50:05
  Speaker 1: out into the world, that frequency, what I'm attracting into
• 50:08
  Speaker 1: my world, that also, that makes it, you know, that
• 50:11
  Speaker 1: plays a role and makes a difference.
• 50:14
  Speaker 4: Yeah, I love that perspective. And I agree, it's not easy, right?
• 50:19
  Speaker 3: I mean, so we say choose your heart because taking
• 50:23
  Speaker 3: the pill and the surgery and whatever else is thrown
• 50:26
  Speaker 3: at you and offered to you, I'm not saying don't.
• 50:28
  Speaker 4: Do it ever. There's always a time and a place.
• 50:30
  Speaker 3: Like with your pregnancy journey and your labor journey, okay,
• 50:34
  Speaker 3: you didn't get the at-home birth that you wanted, but
• 50:37
  Speaker 3: you chose how you wanted to escalate and progress things
• 50:40
  Speaker 3: based on what was happening and respond in the moment.
• 50:44
  Speaker 4: Rather than panicking.
• 50:45
  Speaker 3: And like throwing the whole thing out and just getting
• 50:47
  Speaker 3: a C-section, you know, or whatever. Yeah, of course, there's
• 50:50
  Speaker 3: a time and place for that. And thank goodness we
• 50:53
  Speaker 3: have those surgical techniques developed that save lives.
• 50:56
  Speaker 1: Yep, yep. And.
• 50:58
  Speaker 4: We also get.
• 50:59
  Speaker 3: To choose to prepare for things and to cultivate and
• 51:05
  Speaker 3: expand that capacity, like you were saying. So it's like
• 51:08
  Speaker 3: the space between the thing that provokes you or the
• 51:12
  Speaker 3: trigger and the space between that and the response. When
• 51:16
  Speaker 3: you can expand the capacity to be in that discomfort,
• 51:19
  Speaker 3: because it won't be comfortable.
• 51:22
  Speaker 4: You know, and the journey inward is not comfortable and
• 51:25
  Speaker 4: using these other tools is.
• 51:27
  Speaker 3: Not easy because it takes time and dedication and devotion
• 51:31
  Speaker 3: and commitment and choosing it over and over again.
• 51:33
  Speaker 5: Yeah.
• 51:35
  Speaker 3: Then you get a body of work and you get
• 51:39
  Speaker 3: all of these case studies of your own stories and
• 51:42
  Speaker 3: other people that, again, are.
• 51:45
  Speaker 4: Back into yourself.
• 51:47
  Speaker 3: So you're reinvesting into your piggy bank of belief and self.
• 51:51
  Speaker 1: Yeah, absolutely.
• 51:53
  Speaker 4: We can believe in the science. We can believe in
• 51:55
  Speaker 4: the faith. We can believe in whatever.
• 51:57
  Speaker 3: And we can also choose to believe in our own
• 51:59
  Speaker 3: capacity and our own capability. And when we are doing that,
• 52:04
  Speaker 3: then we can see over time that cumulative result forming
• 52:09
  Speaker 3: that you are becoming now.
• 52:10
  Speaker 1: I know. You're becoming more of a character trait, not
• 52:14
  Speaker 1: just a temporary state.
• 52:15
  Speaker 4: Exactly.
• 52:16
  Speaker 1: Definitely.
• 52:17
  Speaker 4: So Kathy, this was so fun. I want to thank
• 52:19
  Speaker 4: you so much for coming on.
• 52:21
  Speaker 3: And I do want to give you the opportunity to
• 52:23
  Speaker 3: discuss what else you're doing. You and Michael are offering
• 52:26
  Speaker 3: different webinars and you're also doing microdosing, I believe.
• 52:30
  Speaker 1: So please tell us how that fits into the ecosystem. Well,
• 52:33
  Speaker 1: I just want to thank you so, so, so much
• 52:35
  Speaker 1: for having me. This has been like a true pleasure
• 52:37
  Speaker 1: and delight and just like developing our friendship. Marina has
• 52:40
  Speaker 1: been to my home to forage for herbs and we've
• 52:42
  Speaker 1: been in the sauna chatting business. So this is like
• 52:44
  Speaker 1: such a fun intersection that we get to do together.
• 52:47
  Speaker 1: And if you're listening and you'd like to try breathing,
• 52:49
  Speaker 1: we'd love to invite you. We every week we're hosting
• 52:52
  Speaker 1: a live breathwork hour. And during that time, we talk
• 52:54
  Speaker 1: about the nervous system, parasympathetic, sympathetic. Mike will teach about
• 52:59
  Speaker 1: kind of like the three, um, tenants of kind of
• 53:01
  Speaker 1: proper diaphragmatic breathing. And then we really get into it
• 53:03
  Speaker 1: like a juicy one, like a good, like 25 minutes together,
• 53:06
  Speaker 1: blast off a little bit, but we'd love to invite
• 53:08
  Speaker 1: you for that. We'll have that in the show notes. Um,
• 53:10
  Speaker 1: and also that meditation, the XR reset that I mentioned,
• 53:13
  Speaker 1: if you're someone who really benefits from like, okay, let
• 53:15
  Speaker 1: me try a micro habit. Let me just press play
• 53:17
  Speaker 1: and follow along. We'll put that in the show notes
• 53:18
  Speaker 1: as well. It won't be my voice, but it'll be Mike's.
• 53:20
  Speaker 1: And he's the inspiration to why I started all of
• 53:22
  Speaker 1: this to begin with. Um, And also if you're interested
• 53:26
  Speaker 1: in microdosing, that's like a sort of a whole other
• 53:28
  Speaker 1: world and maybe we'll have a whole other episode, but
• 53:30
  Speaker 1: I'm really, I'm really sort of tuning into microdosing for perimenopause,
• 53:34
  Speaker 1: microdosing with your cycle. I have found microdosing psychedelics, mushrooms
• 53:39
  Speaker 1: and LSD specifically to be tremendously helpful for my cycle. um,
• 53:43
  Speaker 1: mental health and just like a lot of my own
• 53:45
  Speaker 1: kind of vision and intention setting. And, um, we can
• 53:48
  Speaker 1: put a link to a little like free, um, micro curious, like, um,
• 53:53
  Speaker 1: email course that we have. If you want to learn
• 53:54
  Speaker 1: a little bit more Mike about microdosing, we could put
• 53:56
  Speaker 1: that there, but maybe in the future we can talk
• 53:58
  Speaker 1: about specifically about microdosing because what I love microdosing and
• 54:02
  Speaker 1: all the protocols I know are created by men. And
• 54:04
  Speaker 1: I started to microdose with like kind of more of
• 54:07
  Speaker 1: my hormonal cycle and it's helped me in a completely
• 54:09
  Speaker 1: different way. And, um, we'll go there on a different journey.
• 54:11
  Speaker 5: Yeah.
• 54:13
  Speaker 1: But thank you so, so much for having me.
• 54:15
  Speaker 4: Yeah, we should definitely have you back for the microdosing.
• 54:18
  Speaker 3: And if you have just one more minute, I'd love
• 54:20
  Speaker 3: to do a rapid fire round with you.
• 54:22
  Speaker 1: Oh yeah, let's do it. Let's do it.
• 54:23
  Speaker 4: I'm ready.
• 54:25
  Speaker 3: So what's the number one thing somebody can do right
• 54:28
  Speaker 3: now to improve their quality of life?
• 54:30
  Speaker 1: Breathe through your nose.
• 54:32
  Speaker 4: Awesome.
• 54:34
  Speaker 3: Really good tip that you can implement like every breath
• 54:36
  Speaker 3: you take.
• 54:37
  Speaker 1: Yes, starting right now. Breathe through, shut that mouth, breathe
• 54:40
  Speaker 1: through your nose. Don't go anywhere.
• 54:43
  Speaker 4: Stay right here.
• 54:44
  Speaker 1: All right.
• 54:46
  Speaker 3: Question two, what's a fun fact or hobby that many
• 54:50
  Speaker 3: people maybe not know about you?
• 54:54
  Speaker 1: We grow marijuana. We have 16 plants in the ground.
• 54:56
  Speaker 1: And right now I'm doing a lot of pruning and
• 54:59
  Speaker 1: getting them ready for harvest. Love it.
• 55:02
  Speaker 4: Love it. Okay.
• 55:03
  Speaker 3: What's the number one tip or advice you would give
• 55:07
  Speaker 3: a younger version of you?
• 55:08
  Speaker 1: Oh, I think that I would say really trust your intuition.
• 55:16
  Speaker 1: You know, there were a lot of signs that I
• 55:17
  Speaker 1: got that I followed and some that I didn't. And
• 55:20
  Speaker 1: now that I'm where I'm at, I understand those signs now.
• 55:23
  Speaker 1: And I would kind of just tell myself like, hey,
• 55:25
  Speaker 1: keep listening and just like fucking keep going.
• 55:30
  Speaker 3: Awesome. And just because you mentioned this in the beginning,
• 55:32
  Speaker 3: what was the funnest dish you made with cannabis in
• 55:35
  Speaker 3: the past?
• 55:37
  Speaker 1: So one of the things that I really take pride
• 55:39
  Speaker 1: in about my underground cannabis dinners is that I really
• 55:42
  Speaker 1: wanted to create like an elevated experience. I love marijuana.
• 55:45
  Speaker 1: I love the way it makes me feel. I love food.
• 55:48
  Speaker 1: And when I started to learn that you could pair
• 55:50
  Speaker 1: the two together, I like blew my fucking mind because
• 55:51
  Speaker 1: I I learned how to basically, if you soak marijuana
• 55:56
  Speaker 1: in water and blanch it, you remove the terpenes, but
• 55:59
  Speaker 1: not the active cannabinoids like THC, which like gets you high,
• 56:01
  Speaker 1: but you don't have the same smell and the same
• 56:04
  Speaker 1: taste And so I would actually remove it. Some chefs,
• 56:06
  Speaker 1: I think pair the taste with like whatever they're cooking,
• 56:09
  Speaker 1: but I would remove the terpenes that way. And then
• 56:12
  Speaker 1: I would infuse it in a sauce because it's, you know,
• 56:14
  Speaker 1: fat soluble. So I would do olive oil, butter, bacon, fat,
• 56:18
  Speaker 1: duck fat, like, um, and then I would put it
• 56:21
  Speaker 1: like in a yogurt sauce or I would put it.
• 56:23
  Speaker 1: I would basically put it like on a side dish
• 56:26
  Speaker 1: sauce that you could self-dose. I had been to some
• 56:28
  Speaker 1: marijuana dinners in New York City where they dosed the
• 56:31
  Speaker 1: whole meal and you're like, I was like, oh my God,
• 56:32
  Speaker 1: I'm a school teacher. I can't do 80 milligrams on
• 56:34
  Speaker 1: a Monday. I have to like go to work tomorrow.
• 56:36
  Speaker 1: But like, I was like, do I eat less chili?
• 56:38
  Speaker 1: I'm hungry. So then I was like, the magic is
• 56:41
  Speaker 1: like in the sauce. Like the magic is in the
• 56:43
  Speaker 1: sauce so people can self-dose. So it was like a
• 56:45
  Speaker 1: very cool, it was like a, it was a, it
• 56:47
  Speaker 1: was a moment in, in New York cannabis. That was
• 56:50
  Speaker 1: so cool before it became legal. I'm sure there are
• 56:52
  Speaker 1: so many amazing, talented chefs out there doing it now.
• 56:55
  Speaker 1: And I had so much fun kind of building the
• 56:56
  Speaker 1: underground space, but it like feels like another lifetime now. Awesome.
• 57:01
  Speaker 4: Well, thank you so much. That gives everybody maybe some
• 57:04
  Speaker 4: ideas and inspiration and go for it.
• 57:07
  Speaker 3: Go, go experiment and find out what works for you
• 57:12
  Speaker 3: and play, play with your food, play with everything, play
• 57:15
  Speaker 3: with your energy. All right, Kathy, thank you again so much.
• 57:20
  Speaker 1: And come breathe with us. So excited. Thank you. Yes.
• 57:23
  Speaker 4: We'll have all the ways to reach you in the
• 57:25
  Speaker 4: show notes and I hope to have you back on.
• 57:28
  Speaker 4: So we'll set something in the books. Thank you again.
• 57:31
  Speaker 1: Bye. Thank you.
• 57:33
  Speaker 2: Thank you for tuning in to another episode of the
• 57:35
  Speaker 2: Holistic Pharmacy Podcast. And I truly hope you enjoyed the show.
• 57:40
  Speaker 2: If you learned something useful in this episode, please consider
• 57:43
  Speaker 2: giving the show a five-star rating and a sincere review
• 57:47
  Speaker 2: so that more people can find it or share it
• 57:50
  Speaker 2: with a friend directly. to get in touch with me,
• 57:52
  Speaker 2: you can find me on social media by looking up
• 57:55
  Speaker 2: my name, Marina Buksov, or email me at marina at rawfork.com.
• 58:02
  Speaker 2: Take good care and see you soon.