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Transcript

Transform Your Morning – A Simple Breath Routine for a Life-Changing Start · Motivational Podcast

• 0:00
  Speaker 1: So I think that there's a deeper story here that
• 0:02
  Speaker 1: people aren't understanding. The more than sixty percent of the
• 0:05
  Speaker 1: population that sleeps with an open mouth, and this is
• 0:08
  Speaker 1: destroying our health. The chronic inflammation is behind ninety five
• 0:14
  Speaker 1: percent of modern diseases. And that's what breathing this way
• 0:17
  Speaker 1: will do to your body. We're never ever really going
• 0:21
  Speaker 1: to be healthy if your mouth breather. If you don't
• 0:24
  Speaker 1: believe me, look at the science and look at yourself,
• 0:27
  Speaker 1: and I think they'll be surprised.
• 0:35
  Speaker 2: My name is James Nessir.
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  Speaker 1: I'm the author of Breath, The New Science of the
• 0:38
  Speaker 1: Lost Start grew up in southern California, in Orange County.
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  Speaker 1: My outlet was the ocean, and I just went to
• 0:45
  Speaker 1: the ocean about every day in summertime, in most days
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  Speaker 1: in spring and fall as well. I was a terrible
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  Speaker 1: breather of growing up. I had no idea how to
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  Speaker 1: breathe properly. I didn't know that there was such a
• 0:58
  Speaker 1: thing as proper breathing, right. Nobody teaches you that in school.
• 1:05
  Speaker 1: Not until somewhat recently did I ever consider that this
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  Speaker 1: was something that we could actually focus and that could
• 1:11
  Speaker 1: improve our health and so much more. We were told
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  Speaker 1: this was just normal, to have allergies, to have asthma,
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  Speaker 1: to have a stuffed nose, to snore, to have sleep apnea.
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  Speaker 1: You know everyone else is doing it, Why shouldn't you
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  Speaker 1: be doing it as well. So it wasn't until much
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  Speaker 1: later in life, decades later, when I was an adult,
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  Speaker 1: that I started suffering from regular ballots of bronchitis.
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  Speaker 2: And pneumonia mild pneumonia. And I was eating all the right.
• 1:41
  Speaker 1: Stuff, I was sleeping eight hours a night, I was
• 1:43
  Speaker 1: exercising all the time, various sports, but my breathing just.
• 1:48
  Speaker 2: Felt kind of off.
• 1:50
  Speaker 1: Well, I think that there's a deeper story here that
• 1:53
  Speaker 1: people aren't understanding. The average person is breathing out of
• 1:56
  Speaker 1: their mouth a lot, and there is a time and
• 1:58
  Speaker 1: place to breathe through your mouth. When you're laughing, when
• 2:01
  Speaker 1: you're sighing, that's totally fine. Sometimes at levels upper level
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  Speaker 1: zone four, zone five, you can default to mouth breathing
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  Speaker 1: real quick to get a burst of oxygen right to
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  Speaker 1: reset your respiratory system completely fine, I'm talking about chronic
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  Speaker 1: mouth breathing. I'm talking about the more than sixty percent
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  Speaker 1: of the population that sleeps with an open mouth from
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  Speaker 1: the twenty five to fifty percent of the population that
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  Speaker 1: habitually mouth breathes during the day while they're conscious. And
• 2:29
  Speaker 1: then we're breathing too much, We're breathing too shallow. We're
• 2:36
  Speaker 1: breathing in a way that we're just packing air into
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  Speaker 1: their r lungs, but we're.
• 2:40
  Speaker 2: Not exhaling fully.
• 2:43
  Speaker 1: First and foremost, it starts with breathing through your nose,
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  Speaker 1: and you'd be amazed by how few people actually practice this.
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  Speaker 1: When you breathe through the mouth, you tend to breathe
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  Speaker 1: very shit allowly, right, so you take air in just
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  Speaker 1: into the upper parts of the lungs and then you
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  Speaker 1: breathe it out. So when you breed this shallow, you
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  Speaker 1: have to take more and more breaths just to get
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  Speaker 1: that oxygen you need to fuel your body. And there's
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  Speaker 1: been various studies that have shown when you breathe of
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  Speaker 1: at a rate that's even considered normal eighteen to twenty
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  Speaker 1: breaths a minute, you are only able to use about
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  Speaker 1: fifty percent of that oxygen. The reason is so much
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  Speaker 1: of that air gets is just in your mouth, is
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  Speaker 1: in your throat, is in the bronch eyes, but it
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  Speaker 1: doesn't get to the lung, so you're literally just taking
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  Speaker 1: air in and excellent without using it. And when we
• 3:44
  Speaker 1: breathe this way, we trigger a stress response in our bodies,
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  Speaker 1: and this is destroying our health. Chronic inflammation is behind.
• 3:53
  Speaker 1: You know, ninety five percent of modern diseases and chronic
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  Speaker 1: inflammation can be triggered by this low grade stress. And
• 4:00
  Speaker 1: that's what breathing this way will do to your body.
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  Speaker 1: The first thing I tell people is you have to
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  Speaker 1: learn how to breathe through your nose. You're never ever
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  Speaker 1: really going to be healthy if you're a mouth breather.
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  Speaker 1: I said that years ago, and I believe it more
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  Speaker 1: now than at any other time. That's easier said than done, right,
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  Speaker 1: A lot of us have deviated septums. If you're like me,
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  Speaker 1: you have broken my nose like three times. A lot
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  Speaker 1: of people have allergies, a lot of people have chronic
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  Speaker 1: rhinitis and sinusidis and all the rest.
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  Speaker 2: Some people need surgery.
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  Speaker 1: Okay, I'm not saying everyone just needs to breathe through
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  Speaker 1: their noses, but what I've found is the majority of
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  Speaker 1: us can get huge benefits by just training yourself to
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  Speaker 1: breathe through your nose. That's why a lot of people
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  Speaker 1: give up. They said, my performance has gone down. I
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  Speaker 1: feel very uncomfortable. I'm not going to do this. This
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  Speaker 1: is bad for me. But you have to get over
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  Speaker 1: that hump. Sometimes it takes weeks, sometimes it takes months.
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  Speaker 1: You are built to be nasal breathers. And don't believe this.
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  Speaker 1: Go look at any other animal in the wild. Check
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  Speaker 1: out a cheetah. When it's running at fifty miles per hour,
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  Speaker 1: it's breathing through its freaking nose. The whole time. Humans
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  Speaker 1: have gone so far astray that we assume that breathing
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  Speaker 1: through the mouth is a normal thing. You still hear
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  Speaker 1: this from some doctors, but anyone who's actually studied this,
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  Speaker 1: and I've talked to dozens and dozens of rhinologists and pulmonologists,
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  Speaker 1: there's no controversy about this.
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  Speaker 2: You've got to breathe through your nose.
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  Speaker 1: When you fix your breathing and you focus on your
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  Speaker 1: breathing and you adopt healthier breathing habits, it's gonna fix you.
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  Speaker 1: It's going to help you across the board. It may
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  Speaker 1: not fix every single one of your problems, of course
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  Speaker 1: it doesn't, but it can.
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  Speaker 2: Only help you.
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  Speaker 1: And that's what's interesting about breathing, there's no side effects.
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  Speaker 1: Sometimes when you take a drug or pharmaceutical drug or whatever,
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  Speaker 1: it's like, yeah, I can help you in some ways,
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  Speaker 1: but there's all these other side effects. Fixing your breathing
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  Speaker 1: and increasing your healthy breathing only has benefits. So whether
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  Speaker 1: or not you're a corporate warrior or a weekend athlete
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  Speaker 1: or professional athlete, everybody sees gains. Everybody, even asthmatics. For
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  Speaker 1: people with autoimmune issues, Breathe through your nose as often
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  Speaker 1: as you can.
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  Speaker 2: Don't worry about it.
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  Speaker 1: If you're breathing through your mouth at some short amounts
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  Speaker 1: of time.
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  Speaker 2: Exhale fully.
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  Speaker 1: A lot of people pack in air, breathe slowly, breathe less.
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  Speaker 1: So if you just do these things, you're going to
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  Speaker 1: see benefits. And if you don't believe me, mark what
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  Speaker 1: happens with your heart rate variability, Mark what happens with
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  Speaker 1: your blood pressure, Mark what happens with your sleep quality,
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  Speaker 1: and you're going to see Think about how athletes get
• 7:02
  Speaker 1: most of their energy. You'd say, oh, through their food. No,
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  Speaker 1: we get most of our energy through our breath. And
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  Speaker 1: if we are not breathing in a way that is efficient,
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  Speaker 1: we're never really going to be able to hit that
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  Speaker 1: state of peak performance. You want to get that oxygen
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  Speaker 1: in the most efficient way. That's what performance is, right,
• 7:25
  Speaker 1: working at peak at peak efficiency. And so when you
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  Speaker 1: train your breathing in line with your metabolic needs, your
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  Speaker 1: heart rate tends to go down, your blood pressure can
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  Speaker 1: go down, and so you're able to function at the
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  Speaker 1: same rate as you were before, but you have more
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  Speaker 1: energy because your heart rate is lower even though you're
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  Speaker 1: performing at the same state. So again, this stuff isn't controversial.
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  Speaker 1: This is the basis of athletic performance is efficiency. The
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  Speaker 1: data is all there, right, the history is there. No
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  Speaker 1: one's arguing with it. But it's so surprising that people
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  Speaker 1: haven't picked up on this. Early breathing has been found
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  Speaker 1: to just breathing and developing proper breeding techniques to be
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  Speaker 1: very effective in reducing the symptoms and sometimes entirely reversing
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  Speaker 1: asthma and panic some autoimmune diseases.
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  Speaker 2: Some people with autoimmune.
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  Speaker 1: Dysfunction can respond very well to getting their breathing and check,
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  Speaker 1: especially their breathing at night. Add in some cold exposure,
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  Speaker 1: a cold bath, a cold shower, and the science is
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  Speaker 1: very clear how effective this is for your immune function
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  Speaker 1: to get things back on balance. I'm convinced that you
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  Speaker 1: will never ever be healthy if you aren't breathing in
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  Speaker 1: a healthy manner. So you can eat the right foods,
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  Speaker 1: you can exercise all the time, but if you're going
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  Speaker 1: to bed at night and snoring and have sleep apting
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  Speaker 1: and hyperventilating throughout the day and mouth breathing, You're never
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  Speaker 1: ever going to be healthy.
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  Speaker 2: So I'm not saying it's the only thing you need
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  Speaker 2: to do.
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  Speaker 1: I would never say that, but it is definitely one
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  Speaker 1: of those essential pillars of health, and I think it's
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  Speaker 1: been left out in the cold for a long time.
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  Speaker 2: Everyone's clued in, right, anyone who.
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  Speaker 1: Pays attention to this stuff. What you eat is important, right.
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  Speaker 1: We all know that now exercise is important. We know
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  Speaker 1: that now sleep is important. Okay, sure, but people have
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  Speaker 1: been talking about breathing and how breathing applies to all
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  Speaker 1: those things. Again, we take thirty pounds of air in
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  Speaker 1: and out of our lungs every single day, far more
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  Speaker 1: than we eat or drink. If you think how we're
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  Speaker 1: taking that air in, how we're exhaling, it isn't going
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  Speaker 1: to affect you, then you're just not being reasonable and
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  Speaker 1: you're not looking at the basic tenets of earth physiology.
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  Speaker 1: Look at any other animal how they're breathing. Look at
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  Speaker 1: a newborn baby right breathes into a systomach, very smooth,
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  Speaker 1: rhythmic pattern. So just look to nature as a guide
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  Speaker 1: and look what happens.
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  Speaker 2: To your stress levels.
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  Speaker 1: Look what happens to your heart rate variability. Look what
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  Speaker 1: happens to your blood pressure throughout the day when you
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  Speaker 1: adopt healthy breathing patterns. If you don't believe me, look
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  Speaker 1: at the science and look at yourself and how you
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  Speaker 1: respond to this stuff, and I think you'll be surprised.