Latest / Hurdle with Emily Abbate / 358. Everything You Need Is Within You: How To Use Your Breath To Improve Performance & Manage Stress With Kristina Centenari

Transcript

358. Everything You Need Is Within You: How To Use Your Breath To Improve Performance & Manage Stress With Kristina Centenari · Hurdle with Emily Abbate

• 0:00
  Speaker 1: Your breath is truly like the remote control to your
• 0:03
  Speaker 1: nervous system. And when you can become aware of the
• 0:06
  Speaker 1: state that you're in and then use your breath to
• 0:08
  Speaker 1: sort of control a volume, things start to change.
• 0:26
  Speaker 2: Hey everyone, Emily a Badi here. You are listening to Hurdle,
• 0:30
  Speaker 2: a wellness focused podcast where we talk to inspirational people
• 0:33
  Speaker 2: about everything from their highest ties and toughest moments to
• 0:36
  Speaker 2: essential tips on how to live a healthier, happier, more
• 0:40
  Speaker 2: motivated life. We all go through our fair share of hurdles.
• 0:44
  Speaker 2: My goal through these discussions is to empower you to
• 0:47
  Speaker 2: better navigate yours and move with intention so that you
• 0:50
  Speaker 2: can stride towards your own big potential and of course
• 0:54
  Speaker 2: have some fun along the way. Today I am sitting
• 0:58
  Speaker 2: down with Christina Centinari. She's a Tonal and Nike running
• 1:03
  Speaker 2: coach as well as a breathwork expert and a dear
• 1:07
  Speaker 2: friend of mine. This episode's so special to me, not
• 1:10
  Speaker 2: only because Christina is one of my close friends, but
• 1:13
  Speaker 2: also because we talk about something that is so important
• 1:16
  Speaker 2: to performance, and that is mindset. Christina talks us through
• 1:20
  Speaker 2: how we can use our breath to our advantage within sport,
• 1:23
  Speaker 2: and stressful situations and gives us insight into her backstory
• 1:27
  Speaker 2: as a competitive tennis player. She gets vulnerable about dealing
• 1:30
  Speaker 2: with disordered eating and the challenges that she worked through
• 1:34
  Speaker 2: as a college athlete. And we also have a great
• 1:38
  Speaker 2: conversation about what it takes to become a master of
• 1:42
  Speaker 2: your craft. Loved, loved, loved this chat and could not
• 1:47
  Speaker 2: be more amped to bring Christina's goodness to the feed.
• 1:52
  Speaker 2: Make sure you're following along with Hurdle over on social
• 1:54
  Speaker 2: It's over at Hurdle podcast. I am over at Emily
• 1:57
  Speaker 2: a Body And if you've yet to subscribe to the
• 2:00
  Speaker 2: weekly Hurdle newsletter on substack, it comes out every Friday,
• 2:04
  Speaker 2: landing directly in your inbox with so much of the
• 2:06
  Speaker 2: same goodness you love from the show, Inspiration, motivation, gear picks,
• 2:10
  Speaker 2: and so much more. Again, that linked subscribe is in
• 2:14
  Speaker 2: the show notes. With that, Let's get to it. Let's
• 2:17
  Speaker 2: get to hurdling today. I am sitting down with Christina Centinari.
• 2:32
  Speaker 2: She's a Tonal and Nike running coach as well as
• 2:36
  Speaker 2: a breathwork expert and coach. Christina, Welcome to Hurdle. How
• 2:41
  Speaker 2: are we doing? I'm so good I'm so excited to
• 2:43
  Speaker 2: be here. Thanks for having excited to have you.
• 2:47
  Speaker 1: Oh my god, it's magic when the friends come into it. Idio,
• 2:49
  Speaker 1: just start yapping away, let's do it.
• 2:51
  Speaker 2: Starting rapping. So recently, Christina and I had this awesome
• 2:55
  Speaker 2: opportunity to have a conversation on breathwork up in Boston
• 2:59
  Speaker 2: leading up to the Boston Marathon. And it was one
• 3:02
  Speaker 2: of those moments as I was sitting there listening to
• 3:04
  Speaker 2: you that I thought to myself, Man, I wish I
• 3:06
  Speaker 2: recorded this, And so I thought, why not do it again?
• 3:11
  Speaker 2: Why not do it again? How are you doing? Really, Christina?
• 3:15
  Speaker 1: Wow, it's the really at the end of that and
• 3:18
  Speaker 1: a question that makes you stop for a second. I'm good,
• 3:21
  Speaker 1: I'm doing well. I mean, as you know, we're just
• 3:25
  Speaker 1: juggling all the things. But truly like waking up these
• 3:30
  Speaker 1: mornings feeling just as cheesy as possible, grateful. I'm grateful,
• 3:35
  Speaker 1: you know, for all the things that we have to do.
• 3:37
  Speaker 2: Yeah, for sure, and juggling these days looks a lot
• 3:40
  Speaker 2: different for you now than it did a few years ago,
• 3:44
  Speaker 2: even before you started working at Tonal. Give us some
• 3:47
  Speaker 2: background on what your journey has been like within the
• 3:51
  Speaker 2: fitness space here in New York.
• 3:53
  Speaker 1: So I moved to New York twenty eighteen with no job,
• 3:58
  Speaker 1: and I knew I wanted to be in fit coming
• 4:00
  Speaker 1: out of college, and we can kind of talk about why.
• 4:02
  Speaker 1: But I eventually landed a job at Rumble. That was
• 4:06
  Speaker 1: my first fitness gig in New York, and it was awesome.
• 4:11
  Speaker 1: I learned a lot, you know, I was I was
• 4:14
  Speaker 1: just doing the classic grind, fourteen classes a week, no voice,
• 4:19
  Speaker 1: all of that. And then from there, when COVID hit
• 4:22
  Speaker 1: and group fitness wasn't a thing anymore, I really sort
• 4:26
  Speaker 1: of dove into more of you know, the human body.
• 4:30
  Speaker 1: How can I help somebody feel stronger and be a
• 4:34
  Speaker 1: little bit more strategic about it. Then you know, getting
• 4:38
  Speaker 1: sixty people in a group fitness class and telling them
• 4:40
  Speaker 1: to move, which is great that the energy is great,
• 4:43
  Speaker 1: you know, it gets people to move. But I just
• 4:46
  Speaker 1: got really interested in specifics of you know, joint health
• 4:50
  Speaker 1: and strength training and mobility. So I pivoted to personal training.
• 4:55
  Speaker 1: I worked at a physical therapy studio that we both
• 4:57
  Speaker 1: go to, and then yeah, from there, you know, I
• 4:59
  Speaker 1: did a bunch of different things, but my journey has
• 5:03
  Speaker 1: placed me here at Tonal.
• 5:05
  Speaker 2: Yeah, at Tonal, And we'll get into the Tonal chapter
• 5:08
  Speaker 2: and just a little bit, but before we do, you
• 5:10
  Speaker 2: hinted at having some sort of a background that got
• 5:13
  Speaker 2: you into this space where you are so passionate about
• 5:17
  Speaker 2: helping others on their individual wellness journeys. Talk to me
• 5:20
  Speaker 2: a little bit about your background as an athlete coming up.
• 5:24
  Speaker 1: Yes, So before I moved to New York, I was
• 5:27
  Speaker 1: a tennis player. I played tennis in college. I played
• 5:31
  Speaker 1: tennis all grown up. It was everything. It was the
• 5:33
  Speaker 1: absolute number one most important thing in my entire life
• 5:37
  Speaker 1: was tennis. And I you know, I eventually made it
• 5:42
  Speaker 1: to college, which was a rocky journey there. My junior career,
• 5:47
  Speaker 1: which sort of means like middle school, high school. It
• 5:50
  Speaker 1: was constant injuries, super wound up, anxious kid, put a
• 5:56
  Speaker 1: lot of a lot of pressure on myself. But I
• 5:59
  Speaker 1: eventually made it to college, and then you know, there's
• 6:01
  Speaker 1: I experienced the notorious arrival fallacy of really wanting to
• 6:06
  Speaker 1: be at a destination and making it there and then
• 6:10
  Speaker 1: kind of feeling like you're falling short again and having
• 6:13
  Speaker 1: that expectation not be quite fulfilled. So, you know, I
• 6:17
  Speaker 1: struggled with I struggled with my coach, I struggled with
• 6:21
  Speaker 1: the girls on the team. You know, tennis is a
• 6:23
  Speaker 1: very individual sport, so that supportive environment wasn't necessarily there.
• 6:29
  Speaker 1: And mostly I just I struggled with myself.
• 6:32
  Speaker 2: You know, I.
• 6:34
  Speaker 1: Fell into this deep trench of depression and anxiety. I
• 6:37
  Speaker 1: struggled with a massive eating disorder, and life had its
• 6:42
  Speaker 1: way of sort of pushing me out of that environment
• 6:45
  Speaker 1: and of that sport. And from there, you know, college
• 6:50
  Speaker 1: athlete goes through the classic identity crisis of who am
• 6:53
  Speaker 1: I without this sport? And you know, it took me
• 6:58
  Speaker 1: a couple of years to kind of figure it out,
• 7:00
  Speaker 1: but those were those were growth years and it went
• 7:04
  Speaker 1: back to college, didn't play tennis, actually actually walked onto
• 7:07
  Speaker 1: a couple different other sports teams before. You know, my
• 7:11
  Speaker 1: injuries were just like Christina, let's figure out who we
• 7:15
  Speaker 1: are without being a college athlete. Yeah, yeah, I mean
• 7:18
  Speaker 1: so much to double click on here. I want to
• 7:20
  Speaker 1: start first and foremost by unpacking what it looked like
• 7:24
  Speaker 1: for you mentally and emotionally, the conversation that was happening
• 7:28
  Speaker 1: within your head when you experience that arrival fallacy, What
• 7:31
  Speaker 1: was going on in your head.
• 7:33
  Speaker 2: Yeah.
• 7:34
  Speaker 1: So this concept of arrival fallacy is like when we
• 7:37
  Speaker 1: think that, you know, we're obsessed with destinations, right, So
• 7:41
  Speaker 1: it's like when we think that reaching a certain goal
• 7:43
  Speaker 1: or getting to the school you want to get to,
• 7:45
  Speaker 1: getting the job you want to get will make us happy,
• 7:47
  Speaker 1: and it doesn't. And so eventually, when I got to
• 7:51
  Speaker 1: this ACC school, I just wanted those letters on my shirt,
• 7:54
  Speaker 1: like I wanted ACC on my sweatshirt. And I got
• 7:58
  Speaker 1: there and to an extent, felt good, but I still
• 8:02
  Speaker 1: did not feel good enough to be there. Like at
• 8:05
  Speaker 1: the root of it all, I did not believe in
• 8:07
  Speaker 1: myself and it was a concoction of that and of
• 8:11
  Speaker 1: this very sort of like rigorous, brutal environment that really
• 8:15
  Speaker 1: made for.
• 8:18
  Speaker 2: You know, an unhappy person.
• 8:20
  Speaker 1: Yeah, and so I just I think that's the biggest
• 8:22
  Speaker 1: feeling m that I had, was just like, Wow, you know,
• 8:25
  Speaker 1: I can do I can be relentlessly persistent to get
• 8:29
  Speaker 1: to where I want to get to, but that doesn't
• 8:32
  Speaker 1: necessarily make me feel purposeful or that I've succeeded quote unquote,
• 8:38
  Speaker 1: because you know, if I don't show up at that
• 8:41
  Speaker 1: destination the person who I want to be, then it
• 8:44
  Speaker 1: doesn't really.
• 8:44
  Speaker 2: Matter it's just a destination. Were you enjoying the journey
• 8:48
  Speaker 2: at all or were you realizing as you experienced all
• 8:53
  Speaker 2: of these emotions and feelings that there was a complete
• 8:57
  Speaker 2: lack of joy? Great question, there, I was.
• 9:00
  Speaker 1: I was enjoying it to an extent, especially sort of
• 9:03
  Speaker 1: in the beginning. It was a slow, like spirally vortex process.
• 9:07
  Speaker 1: But in the beginning I had these conflicting feelings of
• 9:11
  Speaker 1: being proud of myself for getting there. You know, I
• 9:15
  Speaker 1: really liked telling people that I was at a Division
• 9:18
  Speaker 1: one tennis program, but at the same time, it was
• 9:22
  Speaker 1: this very loud voice in my head that was like,
• 9:26
  Speaker 1: you're not good enough to be here. And my freshman year,
• 9:29
  Speaker 1: you know, I wasn't playing in the lineup, which was
• 9:32
  Speaker 1: another sort of big hit to that ego. That voice
• 9:35
  Speaker 1: got louder and louder. You don't belong. And that's over
• 9:41
  Speaker 1: time when I started really like the joy just started
• 9:44
  Speaker 1: seeping out of that experience and it was masked. You know,
• 9:50
  Speaker 1: my entire experience was masked by just I wasn't I
• 9:54
  Speaker 1: just wasn't good enough. I just wasn't ever going to
• 9:57
  Speaker 1: be good enough. Even if I started playing in the lineup.
• 10:00
  Speaker 1: I can tell you I would have still been feeling
• 10:02
  Speaker 1: this way, because again it's an outcome. It wasn't like
• 10:06
  Speaker 1: that belief system in myself. I just didn't have. I
• 10:10
  Speaker 1: was never really taught.
• 10:11
  Speaker 2: Was there something that initially shook that belief system for
• 10:15
  Speaker 2: you on the surface, No, you know, great family, supportive parents.
• 10:22
  Speaker 2: I do think that just innately, like I came out
• 10:27
  Speaker 2: of the womb a little bit of a stressed, wound
• 10:29
  Speaker 2: up kid. Yeah, and so if I had to really
• 10:34
  Speaker 2: pull back, I would say I would actually say it
• 10:38
  Speaker 2: was more of like this societal pressure.
• 10:40
  Speaker 1: You know. I went to this pretty rigorous high school.
• 10:43
  Speaker 1: Everybody was committing to programs their sophomore year at that point,
• 10:49
  Speaker 1: and I wanted to keep up because I thought, based
• 10:54
  Speaker 1: off of sort of these like societal cultural ideals, that
• 10:57
  Speaker 1: that was success is being able to sign your letter,
• 11:00
  Speaker 1: your offer letter, your sophomore year. So I think that,
• 11:04
  Speaker 1: you know, for one reason or another, I it's a
• 11:08
  Speaker 1: mix of being a very determined person. But I also
• 11:12
  Speaker 1: just wasn't really taught at a young age how to
• 11:15
  Speaker 1: regulate my emotions, navigate pressure. It just it bottled up.
• 11:19
  Speaker 2: Yeah, totally understandable, and it's so interesting to hear that
• 11:24
  Speaker 2: once you got to this destination that you were so
• 11:26
  Speaker 2: excited about, right, there was a win in that you
• 11:30
  Speaker 2: got exactly what you were looking for, what you were after,
• 11:34
  Speaker 2: but you still didn't feel successful in that accomplishment. Reflecting
• 11:38
  Speaker 2: on that now, do you feel as though there have
• 11:42
  Speaker 2: been other times in your life where you've arrived at
• 11:45
  Speaker 2: a destination and it didn't meet your expectations? Many? Yeah, many?
• 11:49
  Speaker 1: It happened for a while afterwards, like you know, So
• 11:53
  Speaker 1: what you know at twenty fourteen is when I ended
• 11:56
  Speaker 1: up sort of having my first panic attack at wake
• 11:59
  Speaker 1: and I was thirty pounds underweight that I didn't have
• 12:02
  Speaker 1: to lose anyway. Left took the rest of the year off,
• 12:07
  Speaker 1: tried to just figure out who I was without tennis,
• 12:09
  Speaker 1: as I said earlier, But I ended up going back
• 12:12
  Speaker 1: to school. Even that process was like I still need
• 12:14
  Speaker 1: to go to a good school, you know, I still
• 12:16
  Speaker 1: needed to the name to be good. That was a
• 12:18
  Speaker 1: great experience. But then moving to New York, it was
• 12:21
  Speaker 1: like I need this job. I'm gonna be happy with
• 12:23
  Speaker 1: this job, you.
• 12:25
  Speaker 2: Know, And.
• 12:27
  Speaker 1: That that was the transferable pattern after school for a
• 12:31
  Speaker 1: while is just I need this job.
• 12:33
  Speaker 2: I need this job.
• 12:34
  Speaker 1: I need this title, this label, and like you, I
• 12:37
  Speaker 1: have this way of sort of like getting to the
• 12:40
  Speaker 1: place I want to get to through hard work.
• 12:42
  Speaker 2: Yeah. I think that's a great attribute of both of us.
• 12:46
  Speaker 2: What's the inverse wanting something but not putting in the work,
• 12:49
  Speaker 2: got it? You know, it's easy.
• 12:51
  Speaker 1: It's very easy to kind of like want to be
• 12:52
  Speaker 1: somewhere but actually taking the steps to get there or
• 12:55
  Speaker 1: it's a whole nother thing totally. So I think we're
• 12:58
  Speaker 1: both really good at that. But you know, it's again,
• 13:00
  Speaker 1: it's like showing up as the showing up as a
• 13:04
  Speaker 1: person with you know, confidence and energy and feeling good
• 13:09
  Speaker 1: about myself once you get there. So all of this
• 13:12
  Speaker 1: to say, every time I reached that destination at later
• 13:16
  Speaker 1: points in my life, I was like, why am I
• 13:17
  Speaker 1: still not happy? Why is this still not good enough?
• 13:20
  Speaker 1: And over time I've I've realized to stop focusing so
• 13:25
  Speaker 1: much on like what's the title, what's the job? That
• 13:28
  Speaker 1: doesn't define me? It's just like who I am when
• 13:30
  Speaker 1: I show up there that's really going to be fulfilling.
• 13:33
  Speaker 2: Was there a certain moment or event that empowered enabled
• 13:39
  Speaker 2: you to get to this headspace from where you were
• 13:42
  Speaker 2: to where you are now.
• 13:44
  Speaker 1: I call it trial and error. Yeah, like just feeling that,
• 13:50
  Speaker 1: you know, I'm coming up short, feeling enough to be like, oh,
• 13:54
  Speaker 1: maybe this isn't how life works. Maybe it's not about
• 13:57
  Speaker 1: you know, like reaching my goals all the time to
• 14:00
  Speaker 1: bring me happiness. Maybe it's about growing and evolving as
• 14:05
  Speaker 1: the person again, like I said, like the person I
• 14:08
  Speaker 1: want to be when I show up there. So I
• 14:11
  Speaker 1: think a specific turning point was probably I mean, I
• 14:14
  Speaker 1: think COVID really through a wrench in things in a
• 14:18
  Speaker 1: good way, you know, because it made all of us
• 14:22
  Speaker 1: redefine what we were doing completely. It forced us all
• 14:25
  Speaker 1: to like who am I? All I wanted when I
• 14:29
  Speaker 1: moved to New York was to work at Rumble. I
• 14:31
  Speaker 1: was so determined. It was like so hot then, and
• 14:35
  Speaker 1: I just like again, like wearing the ACC on my shirt,
• 14:38
  Speaker 1: I wanted Rumble on my shirt. And over that time
• 14:44
  Speaker 1: period twenty twenty to twenty twenty two, it's like that's
• 14:48
  Speaker 1: actually not that doesn't even exist anymore at this point,
• 14:53
  Speaker 1: and so there is no meaning there. And so it
• 14:55
  Speaker 1: really forced me to be like who am I? Without
• 15:00
  Speaker 1: you know, this title?
• 15:01
  Speaker 2: Who am I? What brings me happiness? Yeah? And so
• 15:05
  Speaker 2: for so many continuous years you were being forced to
• 15:12
  Speaker 2: do this work that maybe you didn't want to do,
• 15:16
  Speaker 2: but it was constantly being thrust upon you. Christina, Who
• 15:22
  Speaker 2: are you? What makes you you? What brings you joy?
• 15:25
  Speaker 2: Outside of these other things sports titles that you thought
• 15:31
  Speaker 2: were the source, you thought were the outlet in actuality,
• 15:34
  Speaker 2: you realize that those outlets were just that an extraneous
• 15:37
  Speaker 2: part to who you actually are. So when you started
• 15:40
  Speaker 2: to do this work and understand you needed to be
• 15:43
  Speaker 2: able to articulate who it is that you are beyond sport,
• 15:48
  Speaker 2: what did that look like? And what started to come
• 15:50
  Speaker 2: to mind?
• 15:53
  Speaker 1: What started to shine a lot of light on who
• 15:55
  Speaker 1: I was or I am is how I can and
• 16:00
  Speaker 1: show up and help other people. And I this is
• 16:03
  Speaker 1: sort of like my philosophy now for everybody, but especially
• 16:07
  Speaker 1: coaches or you know, sort of like leaders in a
• 16:11
  Speaker 1: space is how you show up for other people, and
• 16:15
  Speaker 1: like how you serve essentially other people.
• 16:21
  Speaker 2: Really reflects what you're bringing to the table.
• 16:24
  Speaker 1: And that's a big change that I made, you know,
• 16:26
  Speaker 1: from the beginning of my career to now is just
• 16:30
  Speaker 1: instead of like, you know, what does Christina want to
• 16:33
  Speaker 1: be when she grows up. I still feel like I'm
• 16:35
  Speaker 1: not grown up. You know, I've got a.
• 16:37
  Speaker 2: Whole future ahead of me.
• 16:38
  Speaker 1: But it's the question is not what do I want
• 16:40
  Speaker 1: to be, It's like, in what ways do I want
• 16:43
  Speaker 1: to help other people? Whether it's through movement, whether it's
• 16:47
  Speaker 1: through you know, mental, emotional, spiritual like health. So that
• 16:53
  Speaker 1: has evolved the way in which I want to help
• 16:55
  Speaker 1: other people. It's sort of deepened, and it's deepened in
• 16:58
  Speaker 1: a way where you know, I'm reflecting on my past
• 17:03
  Speaker 1: and I'm like, I need Little Christina needed this at fifteen.
• 17:08
  Speaker 1: Little Christina needed to understand how to regulate her emotions better,
• 17:13
  Speaker 1: how to navigate stress better. And so that's sort of
• 17:18
  Speaker 1: like my north star, for lack of a better way
• 17:20
  Speaker 1: of putting it, in what I'm doing now with my career.
• 17:24
  Speaker 2: Yeah, when you say the term regulate your emotions better,
• 17:28
  Speaker 2: When someone hears that and they don't necessarily know how
• 17:31
  Speaker 2: to do that, where do they begin with that?
• 17:35
  Speaker 1: Step one is just a simple awareness. A lot of
• 17:39
  Speaker 1: times people can name their emotions. I mean sometimes they can't.
• 17:44
  Speaker 1: If you ask my dad what he's feeling, he has
• 17:47
  Speaker 1: no idea how to say angry or sad, you know,
• 17:50
  Speaker 1: he just can't form words, and that's very typical of
• 17:53
  Speaker 1: that generation, especially men. Yeah, but a lot of times
• 17:57
  Speaker 1: people are able in this day and age to be
• 17:59
  Speaker 1: like I I'm angry, I'm frustrated.
• 18:03
  Speaker 2: But number one, they don't.
• 18:05
  Speaker 1: So if they feel like there's a moment where they
• 18:07
  Speaker 1: are feeling that way, they're not even really aware that
• 18:10
  Speaker 1: they are. But number two, what's sort of more powerful
• 18:14
  Speaker 1: is that when I ask somebody, you know, all right,
• 18:18
  Speaker 1: you're feeling anger or I like to say, like there
• 18:21
  Speaker 1: is anger here? Yeah, where is it in your body?
• 18:26
  Speaker 1: That is like that's a very tricky sort of deeper awareness.
• 18:29
  Speaker 1: That is a skill. I think it takes really practicing
• 18:34
  Speaker 1: understanding where emotions are in your body. I tend to
• 18:37
  Speaker 1: feel fear or anger like in my chest right, and
• 18:42
  Speaker 1: so that's step one I think in regulating your emotions
• 18:46
  Speaker 1: is just understanding where it is, because if you're not
• 18:49
  Speaker 1: aware of it, then you're not going to be able
• 18:51
  Speaker 1: to change it. Like something you're not aware of you
• 18:53
  Speaker 1: really can't change, right, So that's where we start naming
• 18:57
  Speaker 1: it and being able to kind of place it in
• 18:59
  Speaker 1: your body. And then from there, what I offer and
• 19:03
  Speaker 1: encourage people to do is focus on their breath. Your
• 19:08
  Speaker 1: breath is truly like the remote control to your nervous system. Yeah,
• 19:12
  Speaker 1: and when you can become aware of the state that
• 19:15
  Speaker 1: you're in and then use your breath to sort of
• 19:18
  Speaker 1: control the volume, things start to change. The rug is
• 19:22
  Speaker 1: ripped out from under you during COVID, when everything that
• 19:26
  Speaker 1: you thought that you wanted and that made you you
• 19:29
  Speaker 1: was no longer a factor. And this is the time
• 19:33
  Speaker 1: when you also start to become better acquainted with the
• 19:38
  Speaker 1: concept of breath work regulation and more so leaning into
• 19:43
  Speaker 1: mental and spiritual health. What did the onboarding process look
• 19:49
  Speaker 1: like for you to buy in? Because a lot of
• 19:54
  Speaker 1: people hear about meditation and breath work and spirituality very different,
• 20:01
  Speaker 1: all of them each in their own right. But were
• 20:05
  Speaker 1: you someone who immediately thought, yeah, I'm totally on board
• 20:10
  Speaker 1: with this. No, okay, no, oh man, I was so
• 20:16
  Speaker 1: resistant to all of this. If you were to throw
• 20:20
  Speaker 1: any of those words, maybe meditation I'd be a little
• 20:23
  Speaker 1: bit more open to, but breath work, spirituality, any of
• 20:25
  Speaker 1: that stuff. I rolled my eyes just because you know, again,
• 20:30
  Speaker 1: it was more of this, like the just the way
• 20:32
  Speaker 1: I grew up. I wasn't really around it. I was
• 20:34
  Speaker 1: around meditation a little bit. I was exposed to mindfulness
• 20:37
  Speaker 1: a little bit, but I still didn't think that it
• 20:40
  Speaker 1: would move the needle in any capacity. It was hours
• 20:44
  Speaker 1: on the court, hours running miles per week, like that
• 20:48
  Speaker 1: was what moved the needle. And over COVID, when I
• 20:55
  Speaker 1: started to learn more about the mechanics of the body
• 20:58
  Speaker 1: from a physical lens, when you really dive into that stuff,
• 21:04
  Speaker 1: you can't turn your head away from the fact that, like,
• 21:08
  Speaker 1: stress has a big role on people's physical bodies, a
• 21:12
  Speaker 1: huge role, And so like double clicked on that a
• 21:15
  Speaker 1: little bit, and I'm like, Okay, if stress has a
• 21:18
  Speaker 1: huge role on people's physical bodies, we can make so
• 21:23
  Speaker 1: much progress in the gym in training, but somebody can
• 21:26
  Speaker 1: still come in and feel unhappy, unhealthy and anxious, and
• 21:31
  Speaker 1: so like, let me sort of like take a magnifying
• 21:34
  Speaker 1: glass to that a little bit. But that was even
• 21:38
  Speaker 1: before I really like bought into breath work. To be
• 21:43
  Speaker 1: fully honest and transparent, I sort of stumbled on breath
• 21:46
  Speaker 1: work accidentally. I was coming out of a very tough
• 21:50
  Speaker 1: relationship sort of at the end of COVID, and I
• 21:54
  Speaker 1: took a breathwork class by mistake.
• 21:57
  Speaker 2: Essentially, I wasn't supposed to go, but I went and
• 22:00
  Speaker 2: I went. Now, does want to take it by mistake?
• 22:03
  Speaker 2: I went with.
• 22:03
  Speaker 1: Somebody, yeah, who was like, I think you'll like this,
• 22:07
  Speaker 1: and untill wasn't totally by mistake, but I just wasn't
• 22:10
  Speaker 1: planning on going. I just went because you know, I
• 22:13
  Speaker 1: wanted to hang out with that person.
• 22:17
  Speaker 2: But I did.
• 22:18
  Speaker 1: You know, I did arrive there and I was just
• 22:20
  Speaker 1: had like both arms up in this very guarded skeptical way,
• 22:23
  Speaker 1: like that's I'm skeptical. I'm a skeptical person, and I
• 22:25
  Speaker 1: think you should be. You should be skeptical about everything
• 22:27
  Speaker 1: somebody puts in front of you so that you can
• 22:30
  Speaker 1: like kind of have your own thoughts.
• 22:32
  Speaker 2: Is it always skeptical, though, or is it being evaluative
• 22:37
  Speaker 2: or is it being realistic? Is skeptical the right word? Maybe?
• 22:42
  Speaker 2: Not skeptical? Pessimistic? Yeah, Like I don't think we have
• 22:45
  Speaker 2: to have doubt about everything that we see.
• 22:46
  Speaker 1: Yeah, it's more like I either need to feel this
• 22:49
  Speaker 1: for myself totally, or you know, show me some science
• 22:55
  Speaker 1: behind this, show me somebody else who it's really helped.
• 22:58
  Speaker 2: You're pragmatic. Pragmatic? Yeah that sounds from now if you
• 23:03
  Speaker 2: have a dating if you, I'm skeptical of you. Yeah,
• 23:08
  Speaker 2: now you have like three words that describe you, and
• 23:10
  Speaker 2: it'd be like optimistic, pragmatic, sporty. Yeah, okay, I need
• 23:16
  Speaker 2: you in my ear. I need a little if be
• 23:18
  Speaker 2: with them. I go speed dating. Oh please don't go
• 23:21
  Speaker 2: speed dating. It's a it's awful. Okay. Back to going
• 23:24
  Speaker 2: to this accidental meditation class.
• 23:26
  Speaker 1: Yeah, so accidental sort of breath work class. The buy
• 23:30
  Speaker 1: in for me is this to circle the way back
• 23:32
  Speaker 1: to your initial question. I was in that class and
• 23:35
  Speaker 1: number one, the instructor, who's absolutely wonderful.
• 23:38
  Speaker 2: I'm still friends with him today.
• 23:39
  Speaker 1: He was a coach, so he wasn't like this like
• 23:43
  Speaker 1: sort of woo, you know, feel the energy moving through
• 23:47
  Speaker 1: your body like that wouldn't have worked for me. Yeah,
• 23:49
  Speaker 1: I didn't believe in any of that. It was a coach.
• 23:52
  Speaker 1: It was now do this, now feel this, now do this.
• 23:57
  Speaker 1: And there was a moment where I ended up holding
• 24:01
  Speaker 1: my breath for like two and a half minutes comfortably,
• 24:06
  Speaker 1: and in that moment I was like, oh, how could
• 24:10
  Speaker 1: this help me be a better runner? That was the
• 24:12
  Speaker 1: buy in, completely performance based, but it was intriguing. I
• 24:17
  Speaker 1: mean being able to hold your breath comfortably for almost
• 24:20
  Speaker 1: three minutes is like a very very powerful experience and calmly.
• 24:25
  Speaker 1: So that's how I sort of dove into it. Now
• 24:28
  Speaker 1: when I started really diving in more, I realized, Okay, yeah,
• 24:31
  Speaker 1: this is helping me be a better runner, but it's
• 24:33
  Speaker 1: also helping me navigate my emotions better, respond to stress better.
• 24:37
  Speaker 1: I'm a calmer, sort of more clear headed person in
• 24:41
  Speaker 1: the face of what would otherwise give me a lot
• 24:44
  Speaker 1: of anxiety. And at the same time I had torn
• 24:48
  Speaker 1: my meniscus. It was like life gave me a playing
• 24:51
  Speaker 1: field to just try and implement all of this in
• 24:53
  Speaker 1: real time. Torn my miniscus knee surgery. My goal was
• 24:59
  Speaker 1: to you know, the doctor said, you can run again.
• 25:02
  Speaker 1: You can start running again in six months, and I said, okay,
• 25:07
  Speaker 1: I'm going to try and run.
• 25:07
  Speaker 2: A marathon in six and a half.
• 25:11
  Speaker 1: And my physical therapist, who were both friends with, said okay,
• 25:16
  Speaker 1: let's just see mm hmm. So over that time period,
• 25:19
  Speaker 1: I was practicing breath work mostly as it relates to
• 25:24
  Speaker 1: my emotions, navigating coming back from an injury, the pressure
• 25:29
  Speaker 1: of sort of setting this very lofty goal for myself.
• 25:33
  Speaker 1: And I'll tell you that after. You know, I had
• 25:37
  Speaker 1: five weeks of actual run training leading up to the
• 25:40
  Speaker 1: New York City Marathon that year. I probably ran twenty
• 25:44
  Speaker 1: five miles max a week. That was my peak week.
• 25:47
  Speaker 1: And I woke up the morning of the marathon, and
• 25:50
  Speaker 1: I have never been so one hundred percent confident in
• 25:54
  Speaker 1: myself that I could do it. Yeah, I had no doubt.
• 25:58
  Speaker 1: I had full belief, which has never I've never felt
• 26:01
  Speaker 1: that way. And I prred the marathon that year off
• 26:05
  Speaker 1: of very little to no training. Yeah, and so I
• 26:09
  Speaker 1: really do attribute that to you know, it felt like
• 26:11
  Speaker 1: I was floating through it, and I attribute that to
• 26:14
  Speaker 1: my mind.
• 26:15
  Speaker 2: Yeah, so many things to go back to here. First
• 26:18
  Speaker 2: and foremost, two coaches here that would say we'd never
• 26:21
  Speaker 2: recommend you taking five weeks to train for a marathon.
• 26:24
  Speaker 2: Please see someone one on one to talk about your
• 26:26
  Speaker 2: own goals on your respective journey. See what excites you. Yep,
• 26:30
  Speaker 2: beyond that disclaimer, beyond that, what a beautiful reframe that
• 26:35
  Speaker 2: I'm sure took you time to arrive to. How lucky
• 26:39
  Speaker 2: am I that life gave me this playing field to
• 26:42
  Speaker 2: implement these new tools, because the other mindset is f
• 26:47
  Speaker 2: this right, it's meniscus surgery. This isn't in the plan.
• 26:53
  Speaker 2: Life is just coming back into the swing of things.
• 26:55
  Speaker 2: People are doing what they want to do again, and
• 26:57
  Speaker 2: here I am not being able to do what I
• 26:58
  Speaker 2: want to do again. Was there a certain conversation that
• 27:05
  Speaker 2: empowered you to arrive at that perspective versus the former?
• 27:13
  Speaker 1: Yeah, awesome, awesome question conversation specifically, No, I mean I
• 27:19
  Speaker 1: had many wonderful conversations with people who are very close
• 27:23
  Speaker 1: in my life, very lucky to have such an awesome
• 27:25
  Speaker 1: support system. It was more of a so at the
• 27:29
  Speaker 1: same time about you know, a month after I had
• 27:32
  Speaker 1: knee surgery, I also went on a ten day the PASNA.
• 27:36
  Speaker 1: So that's a silent meditation retreat. Why did Christina go
• 27:40
  Speaker 1: on a silent meditation retreat? I thought, I need somebody
• 27:45
  Speaker 1: to take my phone away from me. I was at
• 27:48
  Speaker 1: that point in my life. You know, I'm sitting on
• 27:50
  Speaker 1: the couch, I'm not able to run or move, I'm
• 27:52
  Speaker 1: on my phone. It's not a good situation. That's really
• 27:55
  Speaker 1: why I did it. I needed to number one, get
• 27:57
  Speaker 1: out of New York, have somebody take my phone away
• 28:00
  Speaker 1: from me. It was the hardest, most powerful experience I've
• 28:04
  Speaker 1: ever had. I've done twelve half iron Man's in one
• 28:07
  Speaker 1: full and none of that compares to this weak, long,
• 28:11
  Speaker 1: silent retreat.
• 28:13
  Speaker 2: So coming out of that, I felt like.
• 28:18
  Speaker 1: I felt like I really could do anything to keep
• 28:22
  Speaker 1: it very simple, Like I felt like I had the skills,
• 28:25
  Speaker 1: in the capacity and the strength to do anything and
• 28:28
  Speaker 1: to be in my own mind for as long as
• 28:30
  Speaker 1: I wanted. So I think the conversation was mostly with myself.
• 28:34
  Speaker 1: And you know, I'd also say that I that was
• 28:38
  Speaker 1: my third knee surgery and I have struggled with a
• 28:42
  Speaker 1: ton of injuries throughout my athletic career, and I think
• 28:45
  Speaker 1: you get to a point after being injured so much,
• 28:48
  Speaker 1: or you can look at it, you know, you can
• 28:50
  Speaker 1: absolutely be bummed about it, but you have the hindsight
• 28:54
  Speaker 1: to say that in some way, this is going to
• 28:57
  Speaker 1: turn into a superpower if I approach it that way,
• 29:00
  Speaker 1: like this could actually be really productive. And I always
• 29:03
  Speaker 1: tell my athletes who are injured, when you come to
• 29:06
  Speaker 1: the other side of this, you will learn so much
• 29:09
  Speaker 1: more about yourself. Yeah, but you have to just be
• 29:13
  Speaker 1: brave and courageous and trust yourself that that will happen.
• 29:19
  Speaker 2: And that again some of the stuff.
• 29:21
  Speaker 1: You can't really just tell people and have it hit
• 29:23
  Speaker 1: You have to like live it.
• 29:24
  Speaker 2: You just gotta live it for yourself. Taking a break
• 29:31
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  Speaker 2: get back to it. So when you walked out of
• 32:22
  Speaker 2: that retreat, was that the catalyst for you to seek
• 32:27
  Speaker 2: out more of a structured program to learn about breathwork
• 32:32
  Speaker 2: and then become certified yourself.
• 32:34
  Speaker 1: Yes, okay. The two experiences, the breathwork class holding my
• 32:39
  Speaker 1: Breath fro Am was three minutes, the silent retreat were Again,
• 32:43
  Speaker 1: it was kind of like a universe thing. They were
• 32:45
  Speaker 1: both unintentional, unrelated in my mind. However, when after I
• 32:50
  Speaker 1: did both of them, I started putting all these pieces together,
• 32:56
  Speaker 1: really becoming interested in like Western neuroscience and Eastern flhilosophy
• 33:00
  Speaker 1: and how they merged together through breath work and physiology
• 33:04
  Speaker 1: and mind and spirituality. And I it was like it
• 33:11
  Speaker 1: was like this explosion of light on my past. And
• 33:15
  Speaker 1: again it's like everything I went through in college. It
• 33:18
  Speaker 1: was like these two experiences were illuminating what I was
• 33:23
  Speaker 1: missing when I was fifteen, and so I came back
• 33:28
  Speaker 1: and I'm like, I think I'm supposed to be coaching
• 33:31
  Speaker 1: this and implementing this in my coaching, But anything that
• 33:35
  Speaker 1: I implemented my coaching, I want to do myself. And so,
• 33:40
  Speaker 1: you know, those two experiences were sort of the catalyst
• 33:43
  Speaker 1: for me to put this stuff into my own practice
• 33:46
  Speaker 1: and then over time like be able to really help
• 33:49
  Speaker 1: other people with it.
• 33:50
  Speaker 2: Yeah, and so to be clear, what program did you
• 33:56
  Speaker 2: go through to garner your education?
• 33:58
  Speaker 1: This is great? He's so wonderful. His name is Campbell will.
• 34:03
  Speaker 1: He is an Aussie living in Hawaii, and he has
• 34:07
  Speaker 1: a certification called Functional and Therapeutic breath Work, and so
• 34:12
  Speaker 1: there's a lot of different breathwork certifications out there. When
• 34:16
  Speaker 1: I knew I wanted to dive in more, I asked
• 34:20
  Speaker 1: my teacher who I took that first class with.
• 34:22
  Speaker 2: His name is Avi Greenberg.
• 34:24
  Speaker 1: I asked him, Okay, I've been in fitness long enough
• 34:27
  Speaker 1: to know there's a lot of like kind of BS certifications,
• 34:30
  Speaker 1: Like guide me to the one that's going to teach me,
• 34:32
  Speaker 1: like really teach me. So he led me to the
• 34:35
  Speaker 1: sky Campbell. It was a twelve week certification, and it
• 34:42
  Speaker 1: starts with the anatomy, biomechanics, and physiology of breathing, and
• 34:47
  Speaker 1: that was really really important to me before we get
• 34:50
  Speaker 1: into emotions. It was really important to me to understand
• 34:55
  Speaker 1: what's happening with a diaphragm from a chemical level, like
• 34:58
  Speaker 1: the relationship between to gen and carbon dioxide. You know,
• 35:01
  Speaker 1: get nerdy here, But I wanted to know the mechanism
• 35:05
  Speaker 1: because again I'm pragmatic. Yeah, I'm gonna say that now,
• 35:10
  Speaker 1: I'll wear.
• 35:10
  Speaker 2: That on my shirt. Pragmatic, maragmatic.
• 35:13
  Speaker 1: Just you wait for Christmas. Yeah, that's my new label. Yes,
• 35:18
  Speaker 1: I just I wanted that to be my foundation. And
• 35:22
  Speaker 1: I think it's because all of the people I look
• 35:24
  Speaker 1: up to who are really smart in our industry just
• 35:26
  Speaker 1: have that. Yeah they have those answers. If you're like,
• 35:29
  Speaker 1: but why is this happening?
• 35:30
  Speaker 2: They have it.
• 35:31
  Speaker 1: And then from there the course, the back half of
• 35:34
  Speaker 1: the course was nervous system physiology and also a little
• 35:38
  Speaker 1: bit of like performance psychology, So pretty rigorous twelve week course.
• 35:42
  Speaker 1: I actually am a TA for him now all these
• 35:46
  Speaker 1: years later, so I'm a teaching assistant for him. But
• 35:49
  Speaker 1: that's where you know, this this guy, he started off
• 35:52
  Speaker 1: as a physical therapist, and he realized that, you know,
• 35:58
  Speaker 1: everybody has a problem with breathing, and it's affecting the
• 36:02
  Speaker 1: way that they actually think. And so that's where I
• 36:05
  Speaker 1: base most of that education.
• 36:07
  Speaker 2: And when you say everyone has a problem with breathing
• 36:09
  Speaker 2: and it's affecting the way that they think, what do
• 36:12
  Speaker 2: you mean, Christina? Should we Delvin? Let's delvin to it.
• 36:16
  Speaker 1: So we breathe the twenty two thousand times a day,
• 36:20
  Speaker 1: and we may or may not be aware of like
• 36:23
  Speaker 1: a handful of those breaths. With our lifestyle, with the
• 36:30
  Speaker 1: current world that we live in, none of that curates
• 36:33
  Speaker 1: this like optimal environment for breathing. Well, we're on our phone,
• 36:37
  Speaker 1: we're hunched over, you know, we're dealing with constant environmental
• 36:41
  Speaker 1: stressors that have a direct impact on the depth and
• 36:47
  Speaker 1: smoothness of your breath. We build these habits that make
• 36:50
  Speaker 1: us more comfortable breathing through our mouth than our nose.
• 36:53
  Speaker 1: All of these things are really sort of like disadvantageous
• 36:57
  Speaker 1: to being a optimal breather. We're pretty good when we're babies,
• 37:03
  Speaker 1: and then as we evolve into adult human beings, we
• 37:07
  Speaker 1: kind of like it just it all goes to shit
• 37:10
  Speaker 1: similar to our movement. Actually, so that's that's where I
• 37:13
  Speaker 1: would start, is just saying that really everybody needs this
• 37:16
  Speaker 1: when it comes to your emotions. We tend to think
• 37:19
  Speaker 1: of our emotions anxiety as sort of from the chin
• 37:24
  Speaker 1: up right. And so for those of you who can't
• 37:26
  Speaker 1: see me, I'm talking about your brain thing that's between
• 37:29
  Speaker 1: your ears.
• 37:30
  Speaker 2: But what's really happening.
• 37:31
  Speaker 1: When you delve into the science is that emotions start
• 37:35
  Speaker 1: with your physiology. They start in your body. So before
• 37:39
  Speaker 1: you feel anger, sadness, those those you know labels we
• 37:43
  Speaker 1: mentioned before, what's happening is that your breathing is changing
• 37:48
  Speaker 1: in relation to something in your environment that's stressing you out. Yeah,
• 37:53
  Speaker 1: so let's say, or maybe it hasn't even happened yet.
• 37:56
  Speaker 1: So I'm going to a party and I'm feeling anxious
• 38:00
  Speaker 1: about going to that party. That environmental stressor or even
• 38:06
  Speaker 1: the sort of thought of it, is going to change
• 38:11
  Speaker 1: my breathing, probably so that I'm either holding my breath,
• 38:14
  Speaker 1: I'm sort of fast and shallow and choppy, and that
• 38:18
  Speaker 1: is going to spike my heart rate, it's going to
• 38:20
  Speaker 1: spike my blood pressure, it's gonna do crazy things to
• 38:24
  Speaker 1: my cortisol, heart variability, lowers.
• 38:27
  Speaker 2: All this stuff.
• 38:28
  Speaker 1: Ninety percent of that information is going to your brain.
• 38:31
  Speaker 1: And then we tag the emotion I'm anxious to go
• 38:35
  Speaker 1: to that party, and all that's happening in such a
• 38:39
  Speaker 1: quick time that the only thing we're aware of is
• 38:42
  Speaker 1: I'm anxious to go to that party. We're not aware
• 38:44
  Speaker 1: of all the other stuff. Right, So when you really
• 38:48
  Speaker 1: delve in and understand that, like your breath and your
• 38:50
  Speaker 1: emotions are on the same side of the circle, then
• 38:54
  Speaker 1: you can kind of approach this more tangibly. And after
• 39:00
  Speaker 1: step one, which we talked about earlier, just be being aware.
• 39:03
  Speaker 2: Of how you're feeling.
• 39:05
  Speaker 1: Step two is what can I do with my breathing
• 39:08
  Speaker 1: right now that will lower my heart right, lower my
• 39:13
  Speaker 1: blow pressure, like change your physiology so that that alarm
• 39:17
  Speaker 1: bell isn't going off in your brain right right.
• 39:20
  Speaker 2: And so in this example, where would you suggest someone
• 39:26
  Speaker 2: to go with their breath.
• 39:29
  Speaker 1: Immediately longer, slower exhales, right. Actually a precursor to that
• 39:36
  Speaker 1: is just like where in your body can you relax?
• 39:41
  Speaker 1: So that's number one, because if you're still tense and
• 39:44
  Speaker 1: you're trying to like breathe deeply, that's it it's not
• 39:47
  Speaker 1: going to create a very successful environment for your brain
• 39:52
  Speaker 1: to be like I'm safe.
• 39:53
  Speaker 2: Right.
• 39:53
  Speaker 1: So Number one, where in your body can you relax?
• 39:56
  Speaker 1: Which I also say to my runners when you're racing
• 40:00
  Speaker 1: or running and starting to feel anxious about being tired.
• 40:04
  Speaker 1: Where in your body can you relax?
• 40:05
  Speaker 2: Yeah?
• 40:06
  Speaker 1: Number two, can I take a slower, smoother breath? And
• 40:13
  Speaker 1: I don't say deeper breath because a lot of times
• 40:16
  Speaker 1: what happens when you tell somebody to take a deep
• 40:18
  Speaker 1: breath is they inhale, shoulders rise, chest kind of like expands, right,
• 40:24
  Speaker 1: And again that's sending the signal to your brain. That's
• 40:27
  Speaker 1: like where we might still be in danger. H Where
• 40:31
  Speaker 1: in your body can you relax? Can you take a slower,
• 40:36
  Speaker 1: longer exhale.
• 40:38
  Speaker 2: Yeah? And so important to point out here is that
• 40:43
  Speaker 2: your brain or your body is incapable of differentiating between
• 40:49
  Speaker 2: the two different types of stress. Right. So, whether you're
• 40:52
  Speaker 2: putting physical stress on it from perhaps any type of
• 40:56
  Speaker 2: movement weightlifting, dancing, running, et cetera, or you are feeling
• 41:03
  Speaker 2: very stressed because of your environment, work relationships, et cetera.
• 41:07
  Speaker 2: Both of those things impact the brain totally in the
• 41:11
  Speaker 2: same way. Totally we have.
• 41:14
  Speaker 1: A reservoir of available like stress. And there's actually a
• 41:23
  Speaker 1: really cool study on Division one football players around exam time.
• 41:28
  Speaker 1: It shows that they're more likely to get injured because
• 41:32
  Speaker 1: the stress from your exams is the same stress on
• 41:36
  Speaker 1: your body as the stress on the field or the core.
• 41:40
  Speaker 1: And so all this is to show that, like you know,
• 41:42
  Speaker 1: stress is both cognitive and physiological and physical, and so
• 41:48
  Speaker 1: you have to like you have to look at at
• 41:51
  Speaker 1: that the same way, like, we only have a specific capacity,
• 41:55
  Speaker 1: and oftentimes a lot of us are going way over
• 41:58
  Speaker 1: that capacity, and that's where we see chronic levels of anxiety.
• 42:02
  Speaker 1: That's where we see injuries. We just start seeing things
• 42:04
  Speaker 1: like kind of like fraying in their life.
• 42:07
  Speaker 2: And that's why it's so exciting now to see that
• 42:12
  Speaker 2: leagues are investing in women's sports in a way that
• 42:16
  Speaker 2: provides them with a myriad of experts. Right, it's no
• 42:21
  Speaker 2: longer just about having an excellent strength and conditioning coach.
• 42:26
  Speaker 2: It's about having a sports psychologist on staff, a sports
• 42:30
  Speaker 2: therapist on staff, techs and assistants on staff, because it
• 42:35
  Speaker 2: all goes together totally. Right, So, if someone is at
• 42:40
  Speaker 2: the height of their season and they're experiencing all of
• 42:43
  Speaker 2: these different types of stress. You're going to need both
• 42:47
  Speaker 2: the sports psychologists there as well as perhaps the team
• 42:53
  Speaker 2: physical therapist to navigate how all of this is manifesting
• 42:57
  Speaker 2: in the.
• 42:58
  Speaker 1: Body totally it creates. That's such a good point. I'm like,
• 43:00
  Speaker 1: it's this. I didn't have that goodness gracious in college.
• 43:04
  Speaker 2: They were like, you want to see a psychologist. I
• 43:07
  Speaker 2: was like, what's that? That's it?
• 43:09
  Speaker 1: Like it was just very in fact, actually, my my
• 43:12
  Speaker 1: sort of saving grace was my strength and conditioning coach,
• 43:16
  Speaker 1: not because he knew anything about this stuff, but really
• 43:19
  Speaker 1: just because there was a way about him that made
• 43:22
  Speaker 1: me feel calmer. It was very like unintentional. But to
• 43:26
  Speaker 1: your point, now that this is more, you know, the
• 43:31
  Speaker 1: world is just more aware of how the human body works.
• 43:36
  Speaker 1: This web of support that we see in these athletic
• 43:39
  Speaker 1: environments is definitely so important and we need more of it, yeah,
• 43:46
  Speaker 1: is what I'm trying. Like, We need more of it,
• 43:47
  Speaker 1: and we need the psychologist on staff to actually have
• 43:51
  Speaker 1: not be an expert about the body necessarily, but to
• 43:55
  Speaker 1: have an idea of that female athlete's you know, physical demands.
• 44:00
  Speaker 1: We need her strength and conditioning coach to have some
• 44:03
  Speaker 1: sort of idea of the emotional demands we need, you know,
• 44:07
  Speaker 1: we need all these people to be communicating together and
• 44:11
  Speaker 1: to just be willing to like learn about each other's fields,
• 44:15
  Speaker 1: not claim they know or make.
• 44:18
  Speaker 2: Decisions, but just learn. Yeah, be open to it. Open
• 44:22
  Speaker 2: to it. You expressed the importance of those longer exhales
• 44:26
  Speaker 2: when combating anxiety and discomfort. Let's bring that now into
• 44:33
  Speaker 2: a physical application. If we're talking about whether someone be
• 44:39
  Speaker 2: on the gym or running some miles on the road
• 44:42
  Speaker 2: or whatever they might be doing U and they are
• 44:45
  Speaker 2: feeling as though the activity at hand is bigger than them,
• 44:51
  Speaker 2: beyond them. Really triggering that stress response is the breath
• 44:57
  Speaker 2: pattern that you'd recommend the same.
• 45:00
  Speaker 1: They have a couple options I would get. I would
• 45:03
  Speaker 1: prescribe a couple options. The first thing I tell people,
• 45:08
  Speaker 1: because you don't have to be a physiologist to understand this,
• 45:13
  Speaker 1: when you inhale, you're a heart rate goes up. Every
• 45:15
  Speaker 1: time when you exhale, your heart rate goes down. It's
• 45:19
  Speaker 1: called respiratory sinus arrhythmia. When the layman can understand that,
• 45:26
  Speaker 1: then they'll that's the buy in for them to be like, Okay,
• 45:29
  Speaker 1: I need to focus really here on my exhales. Yeah,
• 45:32
  Speaker 1: super simple that I would give for that example is
• 45:36
  Speaker 1: something called a resonance frequency breath and you and I've
• 45:41
  Speaker 1: talked about this before, but it's essentially a forty percent
• 45:46
  Speaker 1: inhale followed by a sixty percent exhale. So that's more
• 45:51
  Speaker 1: often than not going to look like a four second
• 45:53
  Speaker 1: inhale six second exhale. That's just a framework, Like it
• 45:58
  Speaker 1: doesn't have to be absolutely part to that person you
• 46:01
  Speaker 1: mentioned who's dealing with some of these like limitations may
• 46:06
  Speaker 1: not actually have the capacity to inhale exhale for that
• 46:10
  Speaker 1: long yet, like they might be super sensitive to carbon
• 46:14
  Speaker 1: dioxide and it might be uncomfortable, in which case I
• 46:17
  Speaker 1: might say, okay, let's try two on the in, four
• 46:21
  Speaker 1: on the out, you know, in the forty sixty is
• 46:23
  Speaker 1: Again it's just a little bit of a framework that
• 46:27
  Speaker 1: you can tweak. But having sort of that like breath prescription,
• 46:33
  Speaker 1: breath AREX, as well as just something for them to
• 46:38
  Speaker 1: be able to focus and count on. Counting is really
• 46:42
  Speaker 1: good to like keep your It's like counting sheep when
• 46:45
  Speaker 1: you sleep right. It keeps her your attention. It brings
• 46:49
  Speaker 1: your attention away from the demand you know and your
• 46:54
  Speaker 1: capacity to meet that demand in front of you, and
• 46:56
  Speaker 1: it brings it on just a rhythm and number and
• 47:02
  Speaker 1: that sort of like self directed attention away from the
• 47:05
  Speaker 1: stressor along with the breath pattern that taps into your
• 47:10
  Speaker 1: parasympathetic state. It's not going to be the end all
• 47:13
  Speaker 1: be all like fix, but it's going to make it
• 47:16
  Speaker 1: a little bit better, a little bit better, and with
• 47:19
  Speaker 1: more practice, a lot better.
• 47:21
  Speaker 2: Yeah, because then with practice, with more reps, your ability
• 47:26
  Speaker 2: to execute almost in a second nature way, similar to
• 47:30
  Speaker 2: how we go about our day to day, right, that
• 47:34
  Speaker 2: becomes easier totally, and it's more of a default. You think, oh,
• 47:38
  Speaker 2: I'm stressed, I should do X. It's just like habits stacking, right,
• 47:42
  Speaker 2: totally habit sacking. So in the morning, if you already
• 47:45
  Speaker 2: have a habit of I'm going to journal every day
• 47:47
  Speaker 2: and you know that you're someone that wants to start
• 47:49
  Speaker 2: integrating movement into your routine, then if you stack those habits,
• 47:53
  Speaker 2: say now I'm going to go walk for twenty minutes
• 47:56
  Speaker 2: after I journal every day, You're more likely to the
• 47:58
  Speaker 2: science shows keep up with both of those habits because
• 48:01
  Speaker 2: you already have something in your existing routine. And on
• 48:04
  Speaker 2: this note it also applies to what you were saying
• 48:06
  Speaker 2: about meeting yourself with where you're at right because you're saying, Okay,
• 48:10
  Speaker 2: maybe you're not going to be able to do the
• 48:12
  Speaker 2: forty sixty and it looks like four seconds in and
• 48:15
  Speaker 2: six seconds out. It then instead looks like two seconds
• 48:18
  Speaker 2: in and four seconds out. Meet yourself with where you're
• 48:21
  Speaker 2: at and remove the judgment on that so that you
• 48:23
  Speaker 2: can achieve go after, follow through with the things that
• 48:27
  Speaker 2: you foundation only want. Because it is very unlikely that
• 48:32
  Speaker 2: in pursuit of whatever it is that you are after,
• 48:34
  Speaker 2: you are going to be perfect at your first try.
• 48:37
  Speaker 2: I would argue that nobody is. Nobody is, So to
• 48:42
  Speaker 2: have that grace with yourself and understand that I am
• 48:45
  Speaker 2: a beginner and you only get to be a beginner
• 48:48
  Speaker 2: once that compassion is going to be the game changer
• 48:52
  Speaker 2: that then enables you to continue and thrive as you proceed.
• 48:56
  Speaker 1: Yeah, those two words are grace and compassion are everything. Yeah, athletes,
• 49:03
  Speaker 1: human beings, those two words are everything, and they were
• 49:05
  Speaker 1: actually really big. They're very big in like Tibetan Buddhist philosophy.
• 49:10
  Speaker 1: Those two words come up all the time, especially compassion.
• 49:14
  Speaker 1: You I love compassion because it takes understanding pain to
• 49:21
  Speaker 1: have compassion, so like it gives.
• 49:23
  Speaker 2: Pain a purpose.
• 49:25
  Speaker 1: And yeah, I would also say that like your when
• 49:28
  Speaker 1: it comes to like habit stacking and being a beginner
• 49:30
  Speaker 1: once and like showing yourself grace, it's also cool to
• 49:35
  Speaker 1: just understand what's happening in your brain at the same time,
• 49:40
  Speaker 1: like you're breathing, like your movement, like your different skills
• 49:44
  Speaker 1: that you want to develop, Like it's compassion is a practice.
• 49:48
  Speaker 1: And when you look at it this way, like your
• 49:51
  Speaker 1: brain is very predictive and like you'll hear and you'll
• 49:55
  Speaker 1: see on Instagram, like it's a predictive machine.
• 49:57
  Speaker 2: It is.
• 49:58
  Speaker 1: It's always trying to predict what's going to happen next
• 50:01
  Speaker 1: based off of past experience. And if you can start
• 50:06
  Speaker 1: to show yourself enough grace where you just like put
• 50:09
  Speaker 1: yourself in the arena to try, eventually you are going
• 50:13
  Speaker 1: to do it. Eventually you're going to feel it, and
• 50:16
  Speaker 1: so in the next time you put yourself in that arena,
• 50:20
  Speaker 1: Like essentially you can look at it as habits or
• 50:22
  Speaker 1: you can look at it as practice. But your predictive
• 50:24
  Speaker 1: brain is like I felt that before, Like you are
• 50:27
  Speaker 1: going to be one step closer to just taking a
• 50:30
  Speaker 1: step in there easier, if that makes sense. And so
• 50:33
  Speaker 1: providing yourself like evidence so that you can continue to
• 50:38
  Speaker 1: kind of like build habits, take risks, put yourself in
• 50:42
  Speaker 1: the arena, however you want to say it. But a
• 50:45
  Speaker 1: lot of times you'll see people don't start because they're fearful,
• 50:50
  Speaker 1: or they don't think it's going to work, or they
• 50:52
  Speaker 1: don't think they're good enough.
• 50:54
  Speaker 2: Right, But like.
• 50:57
  Speaker 1: My I think what moves, what's very liberating for me
• 51:00
  Speaker 1: is to understand how my mind works. And so that's
• 51:03
  Speaker 1: kind of why I always talk in this way. It's like, Okay,
• 51:06
  Speaker 1: what's going on in the brain. The brain's predictive, So
• 51:08
  Speaker 1: of course this makes sense. If I practice my breathing,
• 51:12
  Speaker 1: if I practice showing myself compassion, I'm more likely to
• 51:15
  Speaker 1: do it in the future.
• 51:17
  Speaker 2: Yeah, one hundred percent. And so what was it that
• 51:23
  Speaker 2: helped you put yourself in the arena? When it came
• 51:26
  Speaker 2: to tonal, they actually reached out to me.
• 51:30
  Speaker 1: They slid into my DMS, which is funny, we joke
• 51:33
  Speaker 1: about it. There was a multi step audition process and
• 51:38
  Speaker 1: that was an arena in and of itself that took
• 51:43
  Speaker 1: you know, gosh, talk about showing up as who you
• 51:46
  Speaker 1: want to be in the place you want to be.
• 51:49
  Speaker 1: That took me being confident in the skills that I've
• 51:54
  Speaker 1: developed over the last six years to know that I
• 51:57
  Speaker 1: could show up and be good enough to crush it.
• 52:01
  Speaker 2: There are always two.
• 52:02
  Speaker 1: Competing voices inside of me. I let them both coexist
• 52:06
  Speaker 1: at this point. There's the one that's like, You're never
• 52:09
  Speaker 1: gonna be good enough, and there's the one that's like, no,
• 52:11
  Speaker 1: you're you're very talented.
• 52:13
  Speaker 2: But that's really beautiful to have that level of awareness
• 52:17
  Speaker 2: where it can be both. It's like you can be
• 52:22
  Speaker 2: experiencing pain and recognize that there can also be joy.
• 52:26
  Speaker 2: You can show up and feel fear at the beginning
• 52:30
  Speaker 2: of something that excites you and still execute and do
• 52:35
  Speaker 2: it anyway. Yep, yeah, I think that. When you know,
• 52:40
  Speaker 2: my anxiety is.
• 52:41
  Speaker 1: My longest standing relationship. And so like we've just learned
• 52:44
  Speaker 1: to like work together. I've learned to work with a
• 52:47
  Speaker 1: voice that's like, oh, you're never good enough, you're not this,
• 52:50
  Speaker 1: You're not that. I don't try and like kick her out.
• 52:53
  Speaker 1: I'm just like, you've been here forever, girl Like, But
• 52:56
  Speaker 1: I also have this other side of me, that's like,
• 52:59
  Speaker 1: you're anxiety light lies.
• 53:01
  Speaker 2: We know that it.
• 53:02
  Speaker 1: Lies based off of all of this research and studying
• 53:06
  Speaker 1: that we've done about the physiology. We know that your
• 53:10
  Speaker 1: anxiety is a result of what's happening in your body. Yeah,
• 53:14
  Speaker 1: and so full circle, like back to being a coach,
• 53:16
  Speaker 1: back to sort of like being so performanced and body focused.
• 53:21
  Speaker 1: You know, this is why I'm so passionate about bridging
• 53:23
  Speaker 1: these two things now, because you really can't look at
• 53:26
  Speaker 1: one in isolation without the other.
• 53:28
  Speaker 2: A rival fallacy. Upon entering the Tonal mix question mark No, I.
• 53:34
  Speaker 1: Will actually say that before I started working at Tonal,
• 53:39
  Speaker 1: I had already come to the conclusion of like I'm
• 53:42
  Speaker 1: going to stop saying I want to be this, i
• 53:43
  Speaker 1: want to be that, and I'm going to start People
• 53:46
  Speaker 1: would say what do you want to do, and I'd say,
• 53:49
  Speaker 1: I want to be on a large platform helping a
• 53:53
  Speaker 1: lot of people. And it was very vague, but it
• 53:57
  Speaker 1: was like these are the values and the characteristics and
• 54:00
  Speaker 1: kind of the purpose I want to be like surrounded
• 54:02
  Speaker 1: by ye and then total came into my life. And
• 54:06
  Speaker 1: so whether you want to call that manifestation or you know,
• 54:09
  Speaker 1: kind of that like salience part of your brain that's
• 54:11
  Speaker 1: just really focused on one thing that was right before total,
• 54:14
  Speaker 1: which is pretty crazy.
• 54:16
  Speaker 2: It is crazy. I was talking at the beginning of
• 54:18
  Speaker 2: this year about a goal that I had to do
• 54:20
  Speaker 2: a morning TV segment, and when we broke down the goal,
• 54:25
  Speaker 2: the question with the person that I was having this
• 54:27
  Speaker 2: conversation with was why. And when I articulated the why,
• 54:32
  Speaker 2: it was that I wanted to be able to impact
• 54:35
  Speaker 2: help as many people as possible, she said, then it
• 54:38
  Speaker 2: doesn't need to be a morning TV segment. And so
• 54:41
  Speaker 2: I'm hearing you say, I want to do the best
• 54:44
  Speaker 2: I can with what I have and help as many
• 54:45
  Speaker 2: people as possible. And then an opportunity presented itself that
• 54:49
  Speaker 2: enabled you to do that. So when sometimes we zoom
• 54:52
  Speaker 2: out a little bit more, you will be pleasantly surprised
• 54:55
  Speaker 2: at what the universe presents in front of you.
• 54:58
  Speaker 1: Totally, it goes back to shifting your focus from the
• 55:04
  Speaker 1: destination to just who you want to be when you
• 55:07
  Speaker 1: show up there. I mean, that is the biggest, one
• 55:10
  Speaker 1: of the biggest pieces of advice I would like give
• 55:13
  Speaker 1: my past self as just she wouldn't listen, probably, But
• 55:18
  Speaker 1: it's less about the destination, which is hard because our
• 55:22
  Speaker 1: society and our culture is like.
• 55:24
  Speaker 2: Titles, labels, jobs, this, this, and it's more.
• 55:29
  Speaker 1: It's all about who you are when you show up there,
• 55:32
  Speaker 1: and when you think of it that way, opportunities present
• 55:35
  Speaker 1: themselves to you.
• 55:35
  Speaker 2: It just happens. It just happens, just happens. So, speaking
• 55:40
  Speaker 2: of who it is that shows up to the challenge
• 55:42
  Speaker 2: and the destination, when you look in the mirror, what
• 55:46
  Speaker 2: is it that you see looking back at you? Someone
• 55:49
  Speaker 2: right now goes to your Instagram page and they see
• 55:51
  Speaker 2: a tonal coach, a breathwork expert, someone that coaches many
• 55:56
  Speaker 2: on their running journey through your work with Nike Running.
• 55:59
  Speaker 2: But when you look in the mirror, Christina, what is
• 56:01
  Speaker 2: it that you see looking back at you. I see
• 56:06
  Speaker 2: somebody who is.
• 56:08
  Speaker 1: Just still trying to figure it out, to be completely transparent.
• 56:13
  Speaker 2: But I'm okay with that.
• 56:14
  Speaker 1: I see somebody who is okay with the fact that
• 56:19
  Speaker 1: I'll always just trying to be figuring it out. I
• 56:22
  Speaker 1: appreciate you calling me an expert. I actually don't think
• 56:25
  Speaker 1: of myself as an expert. I think of myself as
• 56:27
  Speaker 1: a constant student. And so when you go to my
• 56:30
  Speaker 1: Instagram and I'm you know, I post all of this stuff,
• 56:33
  Speaker 1: but I'm learning this stuff from other people and I'm
• 56:37
  Speaker 1: just sort of trying to present it in a way
• 56:40
  Speaker 1: that felt authentic to me and my story. But it's
• 56:44
  Speaker 1: coming from this lens of like I'm a student and
• 56:47
  Speaker 1: I'm learning this along with you. This has really helped me,
• 56:50
  Speaker 1: so maybe it can help you.
• 56:51
  Speaker 2: Yeah, And I love that. And the vulnerability and admission
• 56:55
  Speaker 2: in that is what makes you an individual that others
• 56:59
  Speaker 2: want to learn and from, because it's not as though
• 57:02
  Speaker 2: you just have this vested interest in something and you're
• 57:05
  Speaker 2: not willing to put in the work. You are both
• 57:08
  Speaker 2: interested in this field and you are doing everything within
• 57:12
  Speaker 2: your power to level up, obtain secure the knowledge required
• 57:17
  Speaker 2: to continue having these conversations in a safe and responsible way.
• 57:21
  Speaker 2: And that is what I think is personally just so
• 57:24
  Speaker 2: impressive about what it is that you're doing in the
• 57:26
  Speaker 2: path that you're on. Thank you.
• 57:28
  Speaker 1: My biggest philosophy as a coach is to lead by example.
• 57:32
  Speaker 1: I think that that's you know, where we live in
• 57:35
  Speaker 1: a world where people can say a lot. There are
• 57:37
  Speaker 1: a lot of words, there's a lot of talk, but
• 57:40
  Speaker 1: like such a platitude, but like actions speak louder and
• 57:45
  Speaker 1: you know, words are very powerful, but I really really
• 57:47
  Speaker 1: try and back it up with like, I'm doing this too, Yeah,
• 57:50
  Speaker 1: competing too. I'm in the arena too, Like we're in
• 57:53
  Speaker 1: it together. Speaking of walking into the arena, there's some
• 57:58
  Speaker 1: new exciting things on deck for you. Yeah, new arena
• 58:01
  Speaker 1: that I'm about to just kind of waddle into. It's
• 58:05
  Speaker 1: a master's in psychology from Columbia and it's a specific
• 58:10
  Speaker 1: sector sort of of the degree in which it's called
• 58:13
  Speaker 1: the Spiritual Mind Body Institute. I'm like emotional, Yeah, I
• 58:18
  Speaker 1: mean to be honest, you know again, it's like I
• 58:21
  Speaker 1: look back on fifteen year old Christina and I have
• 58:24
  Speaker 1: been thinking about applying for this for a little over
• 58:27
  Speaker 1: a year. I'm usually very hasty when I make decisions.
• 58:31
  Speaker 2: This one, though, I put thought.
• 58:33
  Speaker 1: Into It's also a big financial investment. I think that
• 58:36
  Speaker 1: was also why I put a lot of thought into it.
• 58:38
  Speaker 2: Yeah, it feels so right. I love that for you.
• 58:42
  Speaker 1: It just feels like a full circle moment for her,
• 58:45
  Speaker 1: and I think that, you know what I really want
• 58:48
  Speaker 1: to do coming out of this is I know what
• 58:51
  Speaker 1: I want to do. I want to continue to inject
• 58:53
  Speaker 1: a lot of these ideologies into sport and help especially
• 58:59
  Speaker 1: female athletes, but help athletes all over.
• 59:01
  Speaker 2: Yeah. Well, you're definitely doing some of that right now,
• 59:04
  Speaker 2: and I feel so fortunate to have a front row
• 59:08
  Speaker 2: seat into all the good that you're doing right now.
• 59:11
  Speaker 2: You have an opportunity to offer your younger self a
• 59:14
  Speaker 2: piece of advice. Let's talk about that girl that was
• 59:16
  Speaker 2: down bad, the girl that had no weight to lose
• 59:19
  Speaker 2: but lost it anyway, was feeling completely without and devoid
• 59:23
  Speaker 2: of the joy and her experiences arriving to these places
• 59:27
  Speaker 2: that she strived for, but those places not feeling like
• 59:30
  Speaker 2: they were meant for her when she got there. You
• 59:33
  Speaker 2: have an opportunity, knowing what you know now, to offer
• 59:35
  Speaker 2: her a piece of advice going through that Hurtle moment.
• 59:38
  Speaker 2: What do you tell her?
• 59:42
  Speaker 1: I would tell her that she's doing great. She did
• 59:46
  Speaker 1: not hear that enough, especially from herself at all from herself,
• 59:52
  Speaker 1: and I think about that. I think about this a lot.
• 59:55
  Speaker 1: I would tell her that she's doing great, and a
• 59:59
  Speaker 1: lot of these miss in life you just have to make,
• 1:00:03
  Speaker 1: and they're not necessarily mistakes, they're just experiences, their choices.
• 1:00:07
  Speaker 1: I don't regret anything from you, know, that college experience,
• 1:00:11
  Speaker 1: teenage years, because I'd also tell her that this is
• 1:00:16
  Speaker 1: going to like you are Clark Kent right now, and
• 1:00:21
  Speaker 1: this is just like knitting your cape, Like all of
• 1:00:26
  Speaker 1: these experiences that you are going through are going to
• 1:00:28
  Speaker 1: end up being purposeful, very purposeful. But number one, I
• 1:00:32
  Speaker 1: would truly just say, and I think we all need
• 1:00:35
  Speaker 1: to say this to ourselves way more often.
• 1:00:38
  Speaker 2: You're doing great. You're doing great, You're doing great. Thanks Sweedie.
• 1:00:43
  Speaker 2: I'm so happy that we finally were able to do this. Christina.
• 1:00:46
  Speaker 2: For those that are not following along with you just yet,
• 1:00:50
  Speaker 2: how do we keep up with you? How do we
• 1:00:51
  Speaker 2: keep learning from you? Give me the details?
• 1:00:53
  Speaker 1: Yeah, so mainly Instagram. You know, I'm not really on TikTok.
• 1:00:58
  Speaker 1: You just can't do it Instagram. But at Christina with
• 1:01:02
  Speaker 1: a Ku underscore Centenari. If you have a Tonal, you
• 1:01:06
  Speaker 1: can find me on Tonal. If you're in New York
• 1:01:07
  Speaker 1: and you're in the run community, we can you know,
• 1:01:10
  Speaker 1: come out to some Nike runs. And then lastly, I
• 1:01:14
  Speaker 1: just started a fresh new baby sub stack in which
• 1:01:17
  Speaker 1: I'm trying to write a little bit more about, you know,
• 1:01:20
  Speaker 1: some of the breath work and the mindfulness stuff in
• 1:01:24
  Speaker 1: specific performance context, so if you have the attention span
• 1:01:29
  Speaker 1: to read long form, you can follow me on that
• 1:01:31
  Speaker 1: as well. I will link that in the show notes.
• 1:01:34
  Speaker 1: I'm over at Emily a Body and at Hurdle Podcast
• 1:01:37
  Speaker 1: Another Hurdle Conquered.
• 1:01:38
  Speaker 2: Catch you guys next time.