How to Breathe the Right Way With Breathwrk


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Katie: Hello. Welcome to the “Fitness Mama” podcast. I’m Katie, from Valensmama.com and Valencia.com, my new line of natural personal care products. This event is all about breathing, which is logically an important part of our daily lives. We all breathe somewhere between 12 and 20 times per minute, this is really an important event in our physiology but also one of the better factors that we can optimize to see rapid changes in our health. , Which makes sense if you think about it.

We eat some time in the day, we hope to drink more than a few times a day, but we breathe all day, every day. So improving our breathing can have a huge impact on our physiology. That’s why I’m here with Max Gomez, co-founder and CEO of Breathwork, a new app that works tirelessly. It’s a fitness company that teaches people science-based breathing exercises. And after experiencing self-depression and anxiety, she discovered the positive benefits of breathing that not only helped her recover but also improved her life in various other ways. And now that passion is really passionate about teaching other people the benefits of science and breathing around and that’s what this app does. It’s great for individuals and families, and it talks about how you can improve everything from sleep to rest, relaxation, endurance and even how it can help children. can. Very, very interesting practical event, and let’s have a good jump. At most, welcome. Thanks for coming here

Max: Katie, thank you for keeping me.

Katie: I’m so excited to find this topic today because I’ve always thought that the scale of breathing should really be very high at the level of importance because if we stop breathing we’re the fastest. We suffer from it if we stop eating and drinking and I understand the benefits of breathing in our general health. When I change my breathing I will join my story of noticing changes in my HRV and other metrics. But you have come up with a whole host of both personal and now other expertise on the subject. So, to get started, I’d love to hear your story of how you first discovered it.

Max: Yes, a little background on yourself. I’m originally from New Jersey, a small town of 4,000 people. And growing up, I was the kind of kid who never paid attention in class and got so easily bored. And because I was different from my classmates, I was kind of lucky in my early years. So, somehow I got myself into college and actually finished studying neuroscience at the University of Southern California. Perhaps, I studied neuroscience consciously to better understand myself and why I was different from my peers. And it wasn’t until I was in college that I was diagnosed with ADHD, and then a year later, I realized I had dyslexia in my upper body. So, it’s nice to know what’s going on, but it didn’t really help.

And the more people who experience ADHD, you know, the more stress and anxiety levels we have, and I’m definitely one of those people who suffers from stress and anxiety levels. So, after college, I go through some personal things, it all happens in three months. As a result, I lost a very close relative, a two-year relationship, and lost my job. And it was crushing and devastating for me, and at this point, I was already really decentralized and had no control over my ADHD or my anxiety or stress. And so he sent me a really, really dark point of my life where I actually, you know, spent a whole month in bed and lost 20 pounds because of that stress and anxiety and depression. I just feel completely lost and out of touch with my body and mind and as if I have no control over myself.

So, this is where I realized I needed help and I needed to find, you know, find solutions for me that could work. And I was so lucky to be able to find this great doctor who was also covered by insurance, which is really important in my search these days, who didn’t give me medicine but wanted to find alternative ways to help my situation. Was So, the first thing he tried to teach me was meditation. And like many other people, everyone wants to have a great meditation, but you still know that it’s really hard to do. It is really difficult to stick to the practice of meditation. And if you are a person who is suffering from anxiety who does not have much time, then you feel that meditation is really stressful. So I couldn’t meditate, and I know the amazing benefits and all the people who meditate, and I respect that a lot. But for me personally, I really couldn’t meditate. So he says, “Okay. We’ll try something else.”

And the other thing he taught me was breathing, easier breathing exercises. And I remember sitting on his sofa, one of them on the classic therapist’s sofa, and he took me to the exercise where I breathed slowly into my stomach, thinking it was a balloon. , And slowly breathing longer than breath. And I was on this couch for about 30 seconds doing this exercise, and I really started to feel the change immediately. I really felt it, you know, a wave of relief ran through my body. I felt my heart beat faster. I relaxed my muscles, and I was finally clear-minded. And it was life-changing in that moment so I could feel like I could control my body and mind with just my breath. And since then, I have fallen in love with the practice of breathing fully and how it can positively benefit my life.

So I started this process of breathing daily, you know, I started using it whenever I had pressure or anxiety, but then it helped me to wake up with breathing patterns, so that I could breathe. Ways to calm down, go to sleep breathing methods. , Improving your athletic performance through breathing methods. And I really want to go and study in the field of go breathing because it was so powerful and effective. So, when I went out to study the field, I realized that there were many more people who were doing these different things. You have a lot of diverse groups of people like Navy SEALs who follow it for high combat situations. You have psychotherapists who use it with your patients for PTSD, depression, insomnia, ADHD. You have Olympic athletes using their breath to improve their endurance and performance. And you have yogis who have been practicing and breathing for thousands of years for its positive health benefits.

And it was in my journey of learning and the discovery of breathing and applying it to myself that I learned that the power of breath is really life-changing. I learned that breathing is one of the fastest and easiest ways to change the state of your body and mind. And I learned that if we can control our breathing, we can control and change our lives. And it was amazing to find out what was there. And, you know, the positive benefits you can see through the various benefits, including boosting your immune response, improving blood flow and circulation, reducing anxiety and stress, Helps you fall asleep, improve your energy levels and endurance, and also improve your focus. And it’s amazing to see that there are so many benefits.

But with that and my story, I saw that there was not a single place that brought all these methods together, and that’s really surprising to me because there’s so much science behind breathing. There is a lot of science behind breathing. And a lot of people around the world practice it, but there wasn’t a central place where people could go and do all the different breathing exercises. So, you know, a few months after learning about the work of breathing and really starting to empower my life and move it forward, I went to the App Store to find out if anyone was around breathing. Created an app or not. And to my surprise, there was really nothing. We had meditation apps like Calm and Headspace for Meditation. But I couldn’t stand with them, and it really wasn’t for me. And I thought, “Let’s create an app that works together.”

So, I gave myself a few weeks to put in a prototype, a pitch deck, a website and Instagram, and I’m like, “Maybe I can find someone who wants to start with me and Just as passionate about breathing, and fortunately, after 2 weeks of this hard work and really trying to start something, I met my co-founder, Eddie, who is an amazing person. The one who told the amazing story that he himself got the job of breathing, a company offering nine figures on the table that he was going to sell and then to find his purpose and breathe. I was really going around the world to help when I stumbled upon the pick-up work, and he showed me on his phone that a month before he met me, he wrote a note saying, “Create a breathing app.”

So when I presented him with the Breath Work app I was working on and developing, he asked me to partner with him, and at that point, we immediately contacted him and started the company. Added a week later, and then put it in the app. The store and the response has been amazing, the faces of the people who have benefited from these exercises. We wanted to create something that was easy and accessible and scientifically driven for anyone to use, and we were really starting to see with those people that they were practicing with application. Did you know that people over the age of 7 are using it to relieve stress and anxiety to help people over the age of 77 to improve their endurance and lung capacity?

The other day a father wrote to us saying that it had helped his autistic daughter sleep through the night, and he was thanking us for giving her the offer. And then we have people writing, “Hey, you know, they help me get out of bed in the morning with the tension and anxiety wrapped around the cove.” Then I talked to someone who had PTSD and they said they like to use our app whenever they are really upset. And it’s amazing to realize that I had no control in my life to discover something really powerful like the breath and then apply it to my own life and then go and apply it to other people’s lives. Could do . And it has been a very gratifying journey, and I am very grateful for the last few months.

Katie: That’s amazing. Okay fine. So I’d like to take a little interest in its science because as I said and as you have touched, breathing is one of the biggest inputs that we put into our body and thus change there. Bringing can really make a dramatic difference. From my overall health perspective, I started doing some breathing exercises to help me fall asleep at night including one which is called a 4-7-8 and then breathing in the sauna. Like the box, there are various patterns that seem to calm and help my relaxed heart rate. I am very sympathetic and improve your heart rate. But I know there is more to it than that. So can you walk us through some kind of science behind breathing and why do these things work?

Max: Yes, I like to start with a great place that shows us the importance of breathing. So recently, I discovered that there was a 70-year-long study in which more than 5,200 participants showed this sign of life, not actually genetics, diet, or anyone’s daily amount of exercise. ۔ It was the capacity of his lungs and his breathing mechanics. So, the better you breathe and the more you can control your breathing, the longer you actually live. This is what it is showing. Therefore, it is really important to understand how we perceive our breath.

لہذا ، سانس لینے کا ایک طریقہ یہ ہے کہ یہ خودمختاری اعصابی نظام میں کام کرتا ہے ، اور خود مختار اعصابی نظام وہی ہے جو ہمارے دل کی شرح ، ہماری سانس لینے ، جلد کا درجہ حرارت اور عمل انہضام کے لئے ذمہ دار ہے۔ اور پہلے یہ سوچا جاتا تھا کہ ہم ان چیزوں پر قابو نہیں پاسکتے ہیں ، کہ ہمارا خودمختار اعصابی نظام ایسا ہی کچھ ہوتا ہے جو ہوتا ہے ، اور یہ ایسی چیز تھی جس سے ہم متاثر نہیں ہوسکتے تھے۔ اسی لئے وہ اسے خودمختار اعصابی نظام کہتے ہیں کیونکہ خود مختار ، خودکار۔ لیکن سانس لینے کے ساتھ جو کچھ ہوتا ہے وہ یہ ہے کہ چونکہ سانس لینے سے خودمختار اعصابی نظام کا ایک حصہ ہے ، لہذا آپ واقعی اپنے دماغ کو خود بخود اعصابی نظام اور خود مختاری ردعمل کو تبدیل کرنے کے لئے ایک سگنل بھیج سکتے ہیں۔

لہذا ، جیسا کہ آپ جانتے ہیں کہ بہت سے لوگ آج بھی ہمدرد اعصابی نظام کے ردعمل کی حالت میں موجود ہیں۔ لہذا ، وہ بنیادی طور پر ہمدرد ریاست میں ہیں ، جو لڑائی یا پرواز کی حالت ہے۔ لہذا تناؤ اور اضطراب کی بڑھتی ہوئی سطحیں ہیں۔ وہ اتھلے ہوئے سانس لے رہے ہیں۔ وہ تیز سانس لے رہے ہیں۔ ان کے دل کی شرح بلند ہے۔ ان کا بلڈ پریشر زیادہ ہے۔ وہ گھبراہٹ اور پریشان ہو رہے ہیں۔ اور جب آپ بہت زیادہ ہمدردی کی حالت میں ہوں تو یہی ہوتا ہے۔ اور جو آپ سانس لینے کے ساتھ کرسکتے ہیں وہ یہ ہے کہ آپ واقعتا ہمدرد ریاست کو پیرائے ہمدرد ریاست میں تبدیل کرسکتے ہیں ، جو باقی اور ہضم حالت ہے۔

لہذا ، آہستہ سانس لینے اور گہری سانس لینے اور اپنے ڈایافرام کے ذریعہ ، آپ اپنے جسم کو دھوکہ میں ڈالنا اور اسے ہمدرد حالت میں ڈالنا شروع کر سکتے ہیں کیونکہ ، اگر آپ کچھ کرتے ہیں تو ، اگر آپ سانس لینے کا یہ عمل آہستہ کرتے ہیں تو ، آپ کا جسم اس کی پیروی کرتا ہے۔ اور پیراسییمپیتھٹک اعصابی نظام کے ل rece بہت سارے رسیپٹرس بھی موجود ہیں جو آپ کے پھیپھڑوں میں بھی گہرے ہیں۔ لہذا ، اگر آپ اپنے پھیپھڑوں میں آہستہ اور گہری سانس لیتے ہیں تو ، آپ واقعی میں ان سگنلز کو اپنے دماغ میں واپس بھیجنا شروع کر سکتے ہیں کہ ، “ارے ، میں فی الحال آرام دہ اور پرسکون حالت میں ہوں۔” اور دراصل سانس لینے سے جیسے آپ پرسکون حالت میں ہو ، آپ اس اشارے کو اپنے جسم پر واپس بھیج دیں گے اور آپ کو اس پرسکون حالت میں ڈالیں گے۔ اور اسی وجہ سے سانس لینے کی بہت ساری مشقیں ہوتی ہیں جو لوگوں کو بےچینی میں مدد دیتی ہیں کیونکہ جب لوگوں کو بے چینی ہوتی ہے تو وہ بہت تیز سانس لیتے ہیں ، وہ اتھلے سانس لے رہے ہیں۔ پریشانی کا سب سے خراب کام یہ ہے کہ ، آپ جانتے ہو ، زیادہ سانس لینے کی کوشش کریں۔ یہ دراصل ہے ، آپ آہستہ سانس لینا چاہتے ہیں اور آپ کم سانس لینا چاہتے ہیں۔ لہذا زیادہ سست سانس لینے اور اضطراب کے ذریعہ سانس پر قابو پانا جب آپ کے پاس ہو تو واقعی اس ردعمل کو کم کرنے میں مدد کرتا ہے۔

اور یہ بھی کہ ، رات کو نیند کے لئے بہت سانسیں ہیں۔ لہذا آپ نے 4-7-8 سانس کا تذکرہ کیا ، جو ڈاکٹر اینڈریو وائل کی تخلیق کردہ ایک حیرت انگیز سانس ہے ، اور یہ کیا کرتا ہے جو اس طرح کی گہری نیند میں ہے اس کے سانس لینے کے نمونے کی نقالی کرتا ہے۔ لہذا ، سانس لینے کے اس طرز کی نقالی کرتے ہوئے ، وہ آپ کو اس حالت میں ڈال دیتا ہے اور در حقیقت آپ کو اپنے جسم کو یہ سوچنے کے لئے چال بناتا ہے کہ آپ سو رہے ہیں ، یا آپ سو رہے ہیں ، لہذا آپ اس کی وجہ سے بہت آسانی سے کھسکنے کے قابل ہوجاتے ہیں۔ لہذا یہ پیرائے ہمدرد اعصابی نظام پر بھی کام کرتا ہے اور واقعتا really آپ کی دل کی شرح کو کم کرنے ، بلڈ پریشر کو کم کرنے اور اپنے دماغ کو صاف کرنے میں مدد کرتا ہے۔ اور صرف سانسوں پر ہی توجہ مرکوز کرنے کا عمل بھی آپ کے ذہن کو دوسرے خیالوں سے صاف کرنے میں مدد کرتا ہے جو ہوسکتا ہے جب آپ زیادہ ہمدرد حالت میں ہوں۔

اور پھر سانس لینے کے ساتھ ، اس کا پلٹائیں طرف بھی ہے۔ تو وہاں سانس لینے کا کام ہے جو آپ واقعی آپ کو تقویت بخش بنانے میں مدد کرسکتے ہیں اور آپ کو توجہ مرکوز رکھنے اور برداشت کو بڑھانے میں مدد کرسکتے ہیں۔ لہذا ، سانس لینے کے ساتھ ، آپ جب چاہیں ہمدردی کی حالت کو دراصل چالو کرسکتے ہیں۔ لہذا اگر آپ صبح اٹھتے ہیں اور آپ کو بدمزاج محسوس ہو رہا ہے یا بستر سے باہر نکلنے کی کوشش کر رہے ہیں تو ، ایسی حیرت انگیز مشقیں ہیں جو آپ حقیقت میں آپ کو زیادہ چوکس اور مرکوز حالت میں رکھنے میں مدد کرسکتے ہیں۔ اور ایسی مشقیں بھی آپ وقت کے ساتھ کر سکتے ہیں جو در حقیقت آپ کی برداشت کو بڑھا سکتی ہے۔ لہذا ، بہت سارے ایتھلیٹ ہیں جو اپنی برداشت کو بڑھانے میں مدد کے لئے اعلی بلندی کی تربیت دیتے ہیں ، لیکن واقعتا there’s سانس لینے کی مشقیں ہیں جو آپ یہاں سطح سمندر پر کرسکتے ہیں جو آپ کی برداشت کو بڑھاوا سکتا ہے اور سرخ خون کے خلیوں کی تیاری کو بڑھا سکتا ہے ، جس سے آف لوڈنگ میں اضافہ ہوتا ہے آپ کے خلیوں اور آپ کے جسم میں آکسیجن کی۔

تو سانس لینے کے پیچھے یہ سب حیرت انگیز فوائد ہیں ، اور سائنس کافی حیرت انگیز ہے۔ اور اس کے پس پردہ بہت ساری تحقیق اور مطالعات ہیں ، اور ہر ایک دن میں بہت زیادہ تحقیق ہوتی رہتی ہے۔ جیمس نیسٹر کی ایک عمدہ کتاب ہے جو واقعی سانس لینے کے پیچھے سائنس اور تاریخ میں جاتی ہے اور جیسے آپ سانس لیتے وقت جسم کو کیا ہوتا ہے اور جب آپ صحیح سانس نہیں لیتے ہیں تو کیا ہوتا ہے۔ اور یہ سب موجود ہیں ، آپ جانتے ہیں ، اگر آپ مناسب طریقے سے سانس نہیں لیتے ہیں تو اپنے آپ کو ہونے والے خطرات ہیں۔

ایک بڑی چیز جو لوگ سانس لینے میں غلط کرتے ہیں وہ یہ ہے کہ وہ منہ سے سانس لیتے ہیں۔ لہذا ، اگر آپ واقعی اپنی سانسوں میں داخل ہونا چاہتے ہیں اور سانس لینے کے ساتھ اپنی زندگی کو واقعتا improve بہتر بنانا چاہتے ہیں تو ، شروع کرنے کے لئے ایک جگہ اپنی ناک سے سانس لینے میں ہے۔ لہذا 50٪ آبادی دراصل منہ کے سانس لینے والی چیزیں ہیں ، اور منہ کی سانس لینے کا تعلق در حقیقت خطرہ کی ایک بہت بڑی مقدار سے ہے جیسے بڑھتے ہوئے قلبی امور ، علمی کام کاج میں کمی ، گردش کی سطح میں کمی ، آکسیجن کی کارکردگی کی سطح میں کمی۔ اور منہ کی سانس لینا دراصل صرف تنفس کے ساتھ ہی اپنی صحت کو جلد بہتر بنانا شروع کرنے کا ایک تیز ترین طریقہ ہے ، اور اس کی وجہ یہ ہے کہ ، جب آپ اپنی ناک سے سانس لیتے ہیں تو ، آپ واقعی اس ہوا کو نمی بخشتے ہیں ، اور آپ کے پاس یہ ہوتا ہے حیرت انگیز گیس جسے نائٹرک آکسائڈ کہتے ہیں۔

اور نائٹرک آکسائڈ ، جو ناک کی گہا میں پیدا ہورہا ہے ، خون کی گردش ، آکسیجن کی کارکردگی کے ساتھ ، اور علمی کام کرنے میں بھی مدد کرتا ہے۔ لہذا ، جب آپ اپنے منہ سے سانس لے رہے ہیں ، تو آپ اپنی ناک کے لئے نائٹرک آکسائڈ کے فوائد نہیں حاصل کر رہے ہیں۔ اور آپ بھی ، اپنے منہ سے زیادہ سانس لے کر ، آپ اپنی ناک کی گہا کو زیادہ سے زیادہ بند کر رہے ہیں کیونکہ اگر آپ اپنی ناک کا استعمال نہیں کرتے ہیں تو ، آپ کو اس کی طرح کھو جائے گی ، اور آپ کی ناک کا گہرا سکڑنا شروع ہوجائے گا۔ لہذا ، اپنی ناک سے زیادہ سانس لینے سے ، آپ واقعی میں اپنی ناک کی گہا کو زیادہ کھول دیتے ہیں۔ لہذا جن لوگوں کو لمبی طور پر بھیڑ میں مبتلا کیا جاتا ہے وہ اپنی گہا کو زیادہ کھولنے کے ل really واقعی اپنی ناک کے ذریعے سانس لینے کی مشق کریں اور اپنی ناک کے ذریعہ زیادہ آکسیجن لے سکیں اور نائٹرک آکسائڈ سے حیرت انگیز فوائد حاصل کریں جو ناک میں موجود ہیں .

ایسے مطالعات بھی ہوئے جن سے یہ ظاہر ہوتا ہے کہ جو لوگ اپنے منہ سے سانس لیتے ہیں ان کی پیشگی کانٹیکس میں گردش کم ہوچکی ہے ، اور آپ کا پریفرنل پرانتستا آپ کے فیصلے کرنے ، آپ کی توجہ کے لئے ذمہ دار ہے ، اور واقعتا ADHD والے لوگوں سے وابستہ ہے اور دکھایا گیا ہے کہ کچھ لوگ جو ADHD میں مبتلا ہونے سے ان کی ناک کے ذریعے سانس لینے اور اپنی ناک کو رات کے وقت بھی سانس لینے میں استعمال کرنے سے بہت سارے مثبت فوائد حاصل ہوتے ہیں۔ تو ، صرف اپنی ناک کے ذریعے سانس لینے کے حیرت انگیز فوائد ہیں۔ اور یہ بھی ، جب آپ اپنے منہ سے سانس لیں گے تو ہم اپنا 40 فیصد پانی کھو دیتے ہیں۔ لہذا ، کوئی جو منہ کی لمبی لمبی سانس لینے والا ہوتا ہے ، اس کو زیادہ پانی کی کمی ہوتی ہے اور ہائیڈریٹ رہنے کے ل more زیادہ پانی کی ضرورت ہوتی ہے ، جو یہ سوچنا پوری طرح دلچسپ ہے کہ آپ کے منہ سے سانس لینے جتنا آسان چیز اس کے منہ سے سانس لینے کے برخلاف واقعی مثبت صحت سے فائدہ اٹھا سکتی ہے۔ آپ پر.

کیٹی: یہ دلچسپ ہے۔ مجھے معلوم ہے کہ میں نے منہ سے سانس لینے میں دشواریوں کے بارے میں کچھ ڈیٹا پڑھا ہے۔ میں نے حتیٰ کہ زبانی صحت کے تناظر میں بھی بہت کچھ پڑھا ہے کہ آپ خود کو گہا کے ل risk خطرے میں ڈالتے ہیں کیونکہ جب خشک ہوجاتا ہے تو اسٹریپ اتپریورتن بیکٹیریا منہ کے ساتھ زیادہ موزوں ہوسکتا ہے ، اور خاص طور پر اپنے منہ سے سانس لینا رات وہاں مسائل پیدا کر سکتی ہے۔ نیند کے شواسرودھ کے ساتھ لنک کے بارے میں بات کرنے والے مطالعات بھی موجود ہیں۔ کیا ہم اس طرح کی فعال تکنیکوں کا استعمال کرتے ہوئے اپنے جسم کو ناک کی سانس لینے کے لئے روکنے کے قابل ہیں؟ میں جانتا ہوں کہ میں نے بھی دیکھا ہے ، آپ جانتے ہیں ، منہ بند کرنے کے لئے ایسے ہی انتہائی اقدامات جیسے ٹیپ۔ جیسے ، کیا ہم شعوری طور پر ، پسند کرسکتے ہیں ، جب بہتر باتیں سیکھ سکتے ہیں؟

زیادہ سے زیادہ: ہاں لہذا ، میں سمجھتا ہوں کہ پہلا قدم واقعتا your آپ کی سانس کے بارے میں ہوش میں رہنا اور اس بات سے آگاہ ہونا ہے کہ آپ سانس کیسے لے رہے ہیں۔ واقعتا do ایسا کرنے کا پہلا طریقہ یہ ہے کہ صرف سانس لیں اور یہ محسوس کریں کہ اچھی طرح سانس لینے میں کس قدر اچھا محسوس ہوتا ہے۔ لہذا ، اپنے ڈایافرام سے اور سانس لینے کے لئے اپنے پیٹ کا استعمال کرتے ہوئے زیادہ سانس لینے کا آغاز کریں۔ لہذا ، آپ کی سانس لینے اور ہر سانس کے بارے میں سوچنے کا ایک طریقہ آپ کی ناک کے ذریعے اور آپ کے پیٹ میں لے جانا چاہئے جس کے ساتھ آپ کے پیٹ کو سانس کی طرف دھکیل دیا جاتا ہے اور پھر سانس کے نیچے فلیٹ ٹوٹ جاتا ہے۔ اور اس سے آپ کے ڈایافرام کو حرکت میں لانے کیلئے ڈایافرام کے کام کرنے میں مدد ملتی ہے۔ سانس کے ساتھ بھی ، یہ ہمیشہ تجویز کیا جاتا ہے کہ آپ اپنی ناک سے بھی سانس لیں۔ لہذا ، ان طریقوں سے گزر کر ، آپ اپنی ناک اور پیٹ میں صرف سانس لینے کے دن میں 5 سے 10 منٹ تک کا آغاز کرسکتے ہیں اور پھر اپنی ناک کے ذریعے آہستہ آہستہ باہر نکل سکتے ہیں۔ آپ واقعی سانس لینے کے فوائد کو محسوس کرنا شروع کردیں گے ، اور پھر آپ اپنی ناک کی گہا کو آہستہ آہستہ کھولنا بھی شروع کردیں گے تاکہ آپ اپنی ناک کے ذریعہ کثرت سے سانس لے سکیں۔ سب سے بڑی چیز یہ ہے کہ آپ اپنی سانسوں کے بارے میں زیادہ ہوش میں رہیں اور آپ دن بھر سانس کیسے لے رہے ہیں۔

اور پھر آپ نے منہ سے ٹائپنگ کا ذکر کیا ، جو میں نے واقعتا up اس سے اٹھانا شروع کیا ہے چونکہ زیادہ سانس لینے کا مطالعہ کرنا ہے ، یہ آپ جانتے ہو ، ہم اکثر رات کے وقت اپنے منہ کھولتے ہیں ، اور جب ہم رات کو منہ کھولتے ہیں ، تو ہم واقعتا we’re ایئر ویز کی راہ میں رکاوٹ ہے۔ اور ایئر ویز کی راہ میں رکاوٹ ڈال کر ، ہم در حقیقت زیادہ خراٹے لیتے ہیں ، ہمیں آکسیجن کم ملتی ہے ، اور ہم زیادہ پانی بھی کھو رہے ہیں ، اور ہم اپنی ناک میں سانس لے کر نائٹرک آکسائڈ نہیں پا رہے ہیں۔ لہذا منہ کی نلیاں ، جو آپ جانتے ہیں ، آپ اپنے منہ میں رات کے وقت میڈیکل ٹیپ کا ایک چھوٹا سا ٹکڑا ڈال سکتے ہیں اگر آپ کو سانس لینا پڑا یا اسے چیرنا پڑے یا اگر آپ رات کو گھسنا چاہتے ہیں تو ، حقیقت میں ایک بہت بڑا فائدہ ہے۔ اور اگر آپ رات کے وقت اپنے منہ کو ٹیپ کرتے ہیں تو ، آپ صبح اچھ feelingا محسوس کر سکتے ہیں کیونکہ آپ پوری رات اپنی ناک سے سانس لیتے ہیں۔

کیٹی: یہ دلکشی ہے ، اور اس سے مجھے کسی ایسی چیز کی یاد دلاتی ہے جس کے بارے میں میں سوچتا ہوں کہ حقیقت میں آپ کسی ناک کے ذریعے سانس لینے اور بہتر بنانے کے بارے میں کہی ہوئی کسی چیز سے اترا پڑتا ہے… مجھے لگتا ہے کہ اس کا تعلق ورزش سے ہوگا۔ لہذا میں نے حال ہی میں ایک مقامی سہولت سے تربیت لی ہے جہاں وہ کچھ کرتے ہیں جس کو contralateral تربیت کہتے ہیں۔ بنیادی طور پر ، یہ ایروبک صلاحیت بڑھانے کے لئے ڈیزائن کیا گیا تھا یہاں تک کہ غیر فاصلہ رنرز اور نان سپرنٹرز کے لئے لیکن دیگر قسم کے کھلاڑیوں کے لئے بھی۔ اور اس کا حصہ یہ ہے کہ آپ اس طرح کے سرکٹ پر مبنی ورزش کے دوران اپنے منہ کو بند کرتے ہیں۔ لہذا آپ صرف اپنی ناک کے ذریعہ سانس لے رہے ہیں ، اور انہیں اس سے ایروبک صلاحیت میں واقعی سخت تبدیلی نظر آتی ہے۔ تو کیا اس طرح کی باتیں بھی اسی طرح کی ہیں جس کی آپ بات کر رہے ہیں؟

زیادہ سے زیادہ: جی ہاں ، بالکل اسی لائنوں کے ساتھ۔ لہذا ، ناک کی سانس لینے کے ساتھ ، ہمارے پاس حقیقت میں بہتر آکسیجن کی کارکردگی ہے ، جس کا مطلب ہے کہ ہمارے خون اور ہمارے جسم میں بہتر CO2 اور نائٹرک آکسائڈ موجود ہیں۔ لہذا CO2 جیسا کہ زیادہ تر لوگ سمجھتے ہیں کہ سانس لینے کا ایک مصنوع ہے ، آپ آکسیجن میں سانس لیتے ہیں اور CO2 کو سانس لیتے ہیں۔ لیکن CO2 دراصل آپ کے سرخ خون کے خلیوں کو ان کے خلیوں میں آکسیجن اتارنے میں مدد کے لئے ذمہ دار ہے ، اور CO2 بھی حیرت انگیز وسوڈیلیٹر ہے۔ لہذا یہ گردش بڑھانے میں مدد کرتا ہے۔ لہذا اگر آپ اپنے منہ سے بہت زیادہ سانس لے رہے ہیں تو ، آپ دراصل آپ سے زیادہ CO2 کو راستہ میں ڈال رہے ہیں۔ لہذا ورزش کے دوران اپنی ناک سے سانس لینے کی تجویز کی گئی ہے ، لہذا آپ اپنے جسم میں زیادہ سے زیادہ CO2 بنا رہے ہیں ، لہذا آپ کے جسم کے اندر CO2 اور نائٹرک آکسائڈ کے ذریعہ آکسیجن کا بہتر تبادلہ اور آپ کے خون کے ذریعے آکسیجن کا تبادلہ ہوتا ہے۔

اور جس کا زیادہ تر لوگوں کو احساس نہیں ہے وہ یہ ہے کہ جب آپ پہلی بار اپنی ناک کے ذریعے ورزش کرنا شروع کریں تو یہ بہت سخت ہے لیکن اس کی وجہ یہ ہے کہ آپ کے جسم کو CO2 کی بہت بڑی مقدار میں ایڈجسٹ کرنا پڑتا ہے جس کی وہ عادت نہیں ہے۔ لہذا ، جب آپ کے پاس CO2 سے کم رواداری ہوتی ہے تو ، آپ واقعی میں بہت تیزی سے چل جاتے ہیں ، اور قلیل مدت میں آپ کی برداشت میں مدد کرنے کا ایک طریقہ در حقیقت آپ کی رواداری کو CO2 تک بڑھانا ہے۔ لہذا جب آپ دوڑتے ہوئے آہستہ سانس لے سکتے ہو ، جس وقت سے آپ اپنی سانسوں کو تھام سکتے ہیں تو یہ آپ کے CO2 کی رواداری کا اشارہ ہے۔ اور ان چیزوں کو بڑھا کر ، ہم جب چل رہے ہیں اور جب ہم ورزش کررہے ہیں تو اور اپنے خون میں آکسیجن کی استعداد کار میں اضافہ کرتے ہوئے اپنی سانسیں کم کرنے کی صلاحیت میں واقعی اضافہ کرسکتے ہیں۔ یہ کرنے کا یہ ایک بہت ہی تیز تیز طریقہ ہے۔ اور پھر وقت گزرنے کے ساتھ ، جب آپ CO2 کی رواداری بڑھانا شروع کردیں اور سانس لینے میں زیادہ سست روی کا آغاز کریں تو ، آپ واقعی میں سرخ خون کے خلیوں کی تیاری میں اضافہ کرتے ہیں ، لہذا ای پی او نامی اس چیز میں اضافہ کریں ، جو ہڈیوں کے میرو میں سرخ خون کے خلیوں کو تیار کرنے میں مدد کے لئے ذمہ دار ہے۔ .

آپ جانتے ہو ، آہستہ سانس لینے اور لمبی لمبی لمبی لمبی لمبی لمبی سانس تھامنے کے ذریعہ ، آپ واقعی میں آپ کے خون کے سرخ خلیوں کی مقدار میں اضافہ کرتے ہیں ، اور اس سے بہت ملتے جلتے نتائج کی حوصلہ افزائی ہوتی ہے جو لوگ اعلی بلندی والی صورتحال میں تربیت لے رہے ہیں۔ لہذا ، اپنی ناک کے ذریعے سانس لینے اور سست سانس لینے اور اس سے زیادہ آگاہی حاصل کرنے سے ، آپ واقعتا able قلیل مدت میں اپنی برداشت کو بڑھا سکتے ہیں اور پھر طویل مدتی میں سرخ خون کے خلیوں کی پیداوار میں بھی اضافہ کر سکتے ہیں ، جو سوچنے میں کافی دلچسپ ہے اس کے بارے میں آپ کی سانس کو سست کرنے میں مدد مل سکتی ہے کیونکہ ہمارا خیال ہے کہ جب آپ سانس سے باہر ہوجاتے ہیں تو آپ کو زیادہ سانس لینے کی ضرورت ہوتی ہے۔ لیکن مسئلہ یہ ہے کہ جب آپ زیادہ سانس لیتے ہو ، تو آپ واقعتا from اپنے جسم سے اتنا CO2 نکال رہے ہوتے ہیں کہ آپ واقعی اس آکسیجن کو حاصل نہیں کرسکتے ہیں جس سے آپ اپنے خلیوں میں زیادہ سے زیادہ سانس لینے کی کوشش کر رہے ہیں۔ تو یہ سب CO2 پر رواداری پیدا کرنے کے بارے میں ہے۔

کیٹی: یہ بہت دلچسپ ہے ، اور اس کا احساس ہوتا ہے کیونکہ میں نے محسوس کیا ہے کہ جب یہ دور کی طرح چلنے کی بات آتی ہے ، جس کا میں بہرحال مداح نہیں ہوں ، لیکن میں ہمیشہ… مجھے ایسا محسوس ہوتا تھا کہ یہ میری پھیپھڑوں کی صلاحیت ہے جو مجھے اس سے پہلے پکڑ لے گی۔ میری ٹانگیں تھک جاتی۔ مجھے لگا جیسے مجھے اور ہوا کی ضرورت ہے۔ اور چونکہ اس قسم کی تربیت کرنے سے ، میں محسوس کرتا ہوں کہ میں واقعتا my اپنے پیروں کو زیادہ موثر طریقے سے تربیت دینے کے قابل ہوں کیونکہ مجھے ہوا نہیں ملتی ہے ، اور چھڑکنے کے باوجود بھی آسانی سے سانس نہیں نکلتا ہے۔ اور اس ل I میں ویسے بھی لمبی دوری کے ورزش نہیں کررہا ہوں ، لیکن میں نے اپنے پھیپھڑوں کی گنجائش میں بڑا فرق محسوس کیا ہے ، اور یہ دلچسپ ہے۔ جب آپ اس طرح کے بارے میں فزیالوجی کی وضاحت کرتے ہیں تو اس کا مکمل احساس ہوتا ہے۔

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I’m curious because I know you’ve been working with a lot of people through this app and through the development on changing their breathing. I’m curious some of the ways that you’ve seen this change people’s lives. Obviously, I would guess in instances like that, but what other areas do you see changes in people’s lives from changing breathing?

Max: Yeah. So, I guess one of the biggest changes is just people who suffer from anxiety and who suffer from high levels of stress and depression. So, when you start to breathe with our application, we teach you these exercises that really help you calm down and become more aware that you’re in control of your body. I think that’s one of the biggest things that we tend to think that we’re not in control of our mind and body, but with breathing, we become more in control of that. So, by having, you know, the Breathwrk app with you when you’re in an extremely highly anxious state, you can start to train yourself to be in control and to breathe and slow down your breathing in order to slow down your heart rate to, you know, increase your levels of calmness and increase your ability to be present in the moment. So that’s where it really starts to help people, and we’ve seen a lot of people write in and talk about how this is really helping with their depression to get up in the morning or it’s helping with their anxiety when they’re going in for a meeting.

A lot of people use it with their family at dinner to help everyone breathe and be on the same pace because when everyone’s breathing at the same rate, you start to sync up your heartbeats and you start to sync up just the energy within the room to bring people into this one grounded place. And then we have other people who are saying that “This exercise helped give me the best sleep of my life.” So, people are now, or insomniacs are now breathing like this every night to go to sleep, and then if they do wake up, they breathe to put themselves back to sleep, and they’re saying that they’re really starting to see amazing improvements in their lives. You know, we didn’t launch the app too long ago. We only launched it in November, but since then, we have people who are on over 100-day streaks on the platform who absolutely cannot, you know, wake up or go to sleep without it because it does have such a positive benefit with them.

And then like I mentioned before, we have people writing in who use it with their kids too a lot. So, we have some mothers who use it with their kid when he has a panic attack or when he’s feeling frustrated with school, and then we also have, you know, a father who’s using it with her daughter to help put her to sleep at night who suffers from autism and ADHD. And he’s saying it’s really helping benefit them too. So we have people from all walks of life and backgrounds who can benefit from breathing because there are so many breathing practices out there to do and to benefit from. And it’s just so exciting that, you know, we have one place to put them all and we have, you know, one place to show all the science and to show, you know, how it works in your body and to give you this amazing, you know, full sensory experience when you do the exercise.

With the app, we have these amazing sounds that were created by this Grammy award-winning artist, DJ White Shadow. We have vibrations that help guide you and put you through it. And then we also have these really simple visuals that just help you focus on the breath because breathing is so, so easy, but it’s done wrong all the time. And we wanna make it easy for people to do it right. And with creating the app, we made this whole experience of being able to get to where you want within like a single click. When I created this, I wanted my, you know, grandmother to be able to use it and I wanted everyone from a 5-year-old to be able to use it. And because it’s so simple and so easy and so to the point, we’re able to get all these diverse users who all love it and who are finding amazing benefits across their lives.

Katie: That’s incredible. Are there specific ways or stories you’ve heard of people using this with kids because, sadly, I know we hear that anxiety is on the rise even for kids, and certainly, the last few months seemed like they could have increased anxiety across the board for all age groups. What examples do you have of people using this? You mentioned like family dinners. Are there other ways specific to kids that we can use this?

Max: Yeah. So, I think creating a practice with your kid is really helpful and beneficial and showing your kid the positive benefits of breathing slowly when you’re in a stressful situation. So, we have this mother who actually gives her child her phone when he is really stressed out or really fussy and is, you know, feeling stressed from work, not from work, from school or from his classmates. And when he gets the app, he’s able to breathe with it and to really feel the effects of it and to calm himself down. And she says that she uses this all the time with him, and it’s really been helping him become more relaxed and then also helping him over time become less stressed and less anxious because, the more you practice your breathing, the more you’re in tune with your breathing, the more that you breathe in a slower and more proper fashion. So, with the app, we also have, you know, Kiko the monkey who’s one of our mascots who breathes in and breathes out with you too if you’d wanna choose him, and it’s great to use that with kids because they get to breathe with this cool looking monkey. And that’s really one way that we’re able to get to younger people.

Katie: That’s awesome. I’m also always curious about kind of the idea of the minimum effective dose. So, you’ve made a pretty strong case for why obviously breathing is important and the way we can drastically influence our lives through breathing. What would you say is the minimum effective dose for something like the Breathwrk app? How much of this do we need to do to start seeing results?

Max: Yeah. So, you could start seeing results pretty quickly, and that’s really what led me to breathing in the first place is that it is something that happens very fast. So, if you are someone who is stressed and is looking for relief from stress, just doing a two-minute exercise kind of will help you get to the point of being more calm. And sticking with it for five minutes to eight minutes will also help you stay more calm over time. So just getting into it and feeling it and then adjusting for how much you need is really the best way to do it. And then by creating a practice, a daily practice over time of being more aware and control your breathing and doing exercises that help either calm you down or wake you up or put you to sleep, you can start to really benefit from it in the short term because it works very fast and over the long term start to really see the long-term health benefits from it.

Katie: I wanna circle back and learn a little bit more about CO2 tolerance because I think when it comes to breathing, people often just think of oxygen, and that’s, of course, where they put people on in a hospital when they are having trouble breathing. But the little bit that I’ve researched, the CO2 component is equally important, and it’s like you said, it’s about that ratio, not just oxygen in. So can you explain a little bit more of that science and how we can harness that to our advantage?

Max: Yeah. So, you can build your tolerance up to CO2 by breathing more slow and being able to hold your breath for longer. And by breathing more slow, you get more tolerant of CO2 over time. So the more you can slow down your breathing and the more you can get to six to five breaths a minute, the better efficiency and balance you have of CO2 and oxygen within your body. And when you have that good balance, you have, you know, increased levels of circulation and you have increased oxygen efficiency. So your red blood cells can offload oxygen to their cells in your body more efficiently because you have more CO2 and you have a good balance of CO2 and oxygen in your body. So, that’s really kind of one way that this CO2 tolerance works, and by building this over time, you really start to feel the effects of it and to, you know, be in a more calm and relaxed state.

Someone who is more tolerant to CO2 is actually less stressed and less anxious because when you are anxious, you tend to feel like you can’t breathe, and that feeling of can’t breathing is actually your intolerance of the CO2 within your body. So when you’re able to train yourself to tolerate more CO2, you kind of lessen that effect of the anxiety you get when you can’t breathe. And that’s why it’s really important to be hyper-aware of your breathing at all time and always remember to breathe through your nose and breathe slow into your diaphragm and, you know, really pay attention to your breathing throughout the day because, if you start to breathe more shallow and are unaware of it, you tend to decrease your tolerance to CO2, which can, you know, put you into that stressed and anxious state, which is a reoccurring cycle. So, it’s just great to really go into practice breathwork and practice breathing on a daily basis or to help build up your tolerance of CO2 to get you in a less stressed and anxious state throughout the day.

Katie: Very cool. So, talk a little bit more about the detail of the app. Of course, I’ll make sure there’s a link in the show notes for you guys to download it or it’s available in the App Store. What are you finding people are using this for the most and what kind of feedback are you getting based on the most user cases?

Max: Yeah. So, it’s actually really exciting. When we first started to see the usage of the app, we thought that it would be one use case. We thought it would only be calming exercises. But what we realized is that it’s pretty equally distributed across the different benefits we have. So, our number one exercise is sleep, which really helps put people to sleep at night, and the number two exercise is awake. So, it’s able to get people up and awake and energized and alert in the morning. And then the third most used exercise is calm. So it’s a calming exercise that helps put you in a more parasympathetic state. And then the fourth one is recharge so that one’s box breathing is based off the Navy SEAL breathing, which helps, you know, put you in a more relaxed and calm and focused state and also can help increase your tolerance of CO2.

So we’re seeing pretty equal distributions of the use cases within the application, and we’re seeing, you know, people come in whether it be, you know, alpha male looking to increase his endurance comes in for, you know, something, an exercise that helps increase their CO2 tolerance, but then they end up using the calming exercise or the sleep exercise, or we have the other way where we have someone who is really anxious and is looking for a way to calm down and be coming in for the calming exercises but then they realize the sleep exercise and then they realize the energize exercise and the awakening exercises. So it’s been fascinating to see the users coming in for one specific reason and then staying with it for multiple different reasons and then creating a daily practice based on what they need and where they’re at.

Katie: That is so cool. Let’s talk a little bit more about heart rate variability. So we touched on this a little bit. I mentioned that I saw changes in that when I started being more cognizant of my breathing. I know there’s also science and data that support this. If someone is interested in improving their heart rate variability, what type of breathing exercise would you point them toward?

Max: So, two of the best breathing exercises for heart variability are coherent breathing. So that’s breathing at equal pattern, so breathing either for six seconds in and six seconds out or eight seconds in and eight seconds out. So, helping breathe at that rate really helps heart variability. And then the other way is by breathing more slowly on the exhale also helps attribute to heart rate variability. So, breathing in for four seconds and then breathing out for eight seconds or breathing out for six seconds is one way to do it. And it’s always helpful to remember to breathe with your belly. When I first start to teach people breathing and when they come into the app, we always teach them to put a hand on their belly when they’re breathing so they can feel themselves breathing properly when doing it because that’s the best way to get the most results from it.

Katie: Got it. ٹھیک ہے. That makes sense. Is there any science…I would guess based on the different programs in the app, obviously, the sleep ones are best done pre-sleep. Other than that, is there any science about the best time of day or the best environment to do these different types of breathing exercises?

Max: Yeah. So there are a few times of days and environments to do these exercises. The ones that are more…in the app we have them all in yellow, they’re more awakening and they’re more sympathetic and they’re more energizing and they’re more for focus. Those are best done within the morning. So they’re best done to wake you up and get you out of bed and get you going. And then the calming ones are best done throughout the day too. So, if you’re at work and you’re an hour in and you’re already feeling anxious, you could just do a calming exercise to help you feel relaxed and in place. And also, if you are someone who doesn’t wanna get that energy boost in the morning but wants a more calming morning, you can also replace your morning instead of with a yellow exercise with a calming exercise, which is our green exercises. So using that in the morning and figuring out what works for you is how you can really start to benefit from these exercises. And then with something like sleep, it’s obviously best used at night before going to sleep or preparing for sleep. And then something more like the recharge breath in the red section, which is more focused on endurance and energy, that’s best used before or after exercise.

Katie: Awesome. I am new to the app, but I’m gonna give all of those a try. I think I’ve already done some of the ones that you mentioned like the 4-7-8. I’ve done pre-sleep, but it’s helpful. I’m looking at the app now to have a visual that helps you do it. I can see especially for kids why this would be so helpful than trying to just count with them and explain to them because they have something tangible to follow, which is amazing. As we get close to the end of our time, a couple somewhat unrelated questions that I love to ask. First of all, is there a book or a number of books that have really influenced your life, and if so, what they are and why?

Max: There’s two really important books that influenced my life. One is “The Obstacle Is the Way” by Ryan Holiday, and it’s kind of a book that’s on stoicism about dealing with tough situations and finding, you know, power within these tough situations. And it talks about, you know, controlling your perspective and controlling your mindset, and I think that’s why I was attracted to that book was because it really helped me, you know, feel more control of my life and then adding the practice of breathwork on top of that really helped me empower my life. So that’s one amazing book that was more on the mindset side of things that really helped empower my life.

And then another amazing book, which became probably one of my favorite books right now since it was released two months ago is “Breath,” and it’s called “Breath: The New Science of a Lost Art” by James Nestor. And James Nestor is a journalist who’s been studying breathing for over eight years, and he goes into the history of breathing, he goes to the science of breathing and really makes an amazing case for why you should be paying more attention to your breathing and why breathing is more important and how, you know, society is a little bit lagging behind with all the positive benefits of it. But, you know, we really see breathing becoming a bigger industry within the future and we see more people, you know, taking control of their breathing and being more aware of their breathing, you know, not going anywhere, but actually getting bigger over time. And this one book was great for me to help me understand more of the science behind it and to know the history behind it too.

Katie: I love that. I’ll make sure those are linked in the show notes and also, of course, I’ll make sure we link to Breathwrk. Like I said at the beginning, I think this is such an important topic to bring awareness to because of all the inputs that we have in our life. We eat several times a day depending on if we intermittent fast or don’t, and we drink water more times a day per that, but we breathe I think it’s 12 to 20 times per minute. So, making a change to our breath can make a much bigger, more rapid change to our health than even improving things like diet, which is also very important, of course, and sleep and exercise. And I love that you guys have turned this into such a practical system, and it’s exciting to see that you’re already hearing such great results from app users. So thanks for the time and for sharing the science with us today.

Max: Thank you so much for having me.

Katie: And thanks as always to you for listening and sharing your most valuable asset, your time with us. We’re both so grateful that you did, and I hope that you will join me again on the next episode of the “Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.



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