If You Breathe Like This, Don’t Ignore It- It’s Costing You Your Sleep, Brain & Health: James Nestor

I wonder if we could start off by I wonder if we could start off by addressing the skeptic. The person who addressing the skeptic. The person who addressing the skeptic. The person who thinks, "What's the big deal with thinks, "What's the big deal with thinks, "What's the big deal with breathing and breath work?" You know, breathing and breath work?" You know, breathing and breath work?" You know, I'm alive. I'm breathing. Why should I I'm alive. I'm breathing. Why should I I'm alive. I'm breathing. Why should I care how slow my breathing is, how deep care how slow my breathing is, how deep care how slow my breathing is, how deep my breathing is? Why will that help me my breathing is? Why will that help me my breathing is? Why will that help me improve the quality of my life? improve the quality of my life? improve the quality of my life? >> By nature, I am a skeptic. That's what >> By nature, I am a skeptic. That's what >> By nature, I am a skeptic. That's what I'm paid to do as a journalist. So, I I'm paid to do as a journalist. So, I I'm paid to do as a journalist. So, I went into this subject not believing went into this subject not believing went into this subject not believing anything that I ended up researching and anything that I ended up researching and anything that I ended up researching and writing about. But what's so easy about writing about. But what's so easy about writing about. But what's so easy about breathing is you can feel the effects breathing is you can feel the effects breathing is you can feel the effects almost instantly. After a few seconds, almost instantly. After a few seconds, almost instantly. After a few seconds, you can feel the effects. And if you you can feel the effects. And if you you can feel the effects. And if you think what you're feeling is a placebo think what you're feeling is a placebo think what you're feeling is a placebo effect, all you have to do is hook effect, all you have to do is hook effect, all you have to do is hook yourself up to a blood pressure cuff or yourself up to a blood pressure cuff or yourself up to a blood pressure cuff or a heart rate variability realtime a heart rate variability realtime a heart rate variability realtime monitor and you can see in real time how monitor and you can see in real time how monitor and you can see in real time how changing your breathing changes your changing your breathing changes your changing your breathing changes your nervous system, changes your nervous system, changes your nervous system, changes your oxygenation, changes your heart rate, oxygenation, changes your heart rate, oxygenation, changes your heart rate, and so much more. And that's what and so much more. And that's what and so much more. And that's what convinced me is was being in a lab and convinced me is was being in a lab and convinced me is was being in a lab and changing my breathing in five different changing my breathing in five different changing my breathing in five different ways and seeing the transformative ways and seeing the transformative ways and seeing the transformative effect it had on my body and my brain. effect it had on my body and my brain. effect it had on my body and my brain. >> Yeah. And I do understand >> Yeah. And I do understand >> Yeah. And I do understand where skepticism comes from because where skepticism comes from because where skepticism comes from because >> we can all breathe, right? If someone's >> we can all breathe, right? If someone's >> we can all breathe, right? If someone's listening to this podcast right now, listening to this podcast right now, listening to this podcast right now, they're breathing, right? So they're breathing, right? So they're breathing, right? So >> that's not really up for debate, is it? >> that's not really up for debate, is it? >> that's not really up for debate, is it? It's basically It's basically It's basically >> how are you breathing? >> how are you breathing? >> how are you breathing? >> Yeah. Well, I think I I've heard that a >> Yeah. Well, I think I I've heard that a >> Yeah. Well, I think I I've heard that a few times of like we we can all breathe. few times of like we we can all breathe. few times of like we we can all breathe. What What's the issue? We can all eat. What What's the issue? We can all eat. What What's the issue? We can all eat. We can all sleep. That doesn't mean We can all sleep. That doesn't mean We can all sleep. That doesn't mean you're sleeping well. That doesn't mean you're sleeping well. That doesn't mean you're sleeping well. That doesn't mean you're eating well. So, you can eat junk you're eating well. So, you can eat junk you're eating well. So, you can eat junk food, ultrarocessed foods, and that can food, ultrarocessed foods, and that can food, ultrarocessed foods, and that can keep you alive. That allows you enough keep you alive. That allows you enough keep you alive. That allows you enough energy to get by to the next day. You energy to get by to the next day. You energy to get by to the next day. You can sleep hypothetically 3 to four hours can sleep hypothetically 3 to four hours can sleep hypothetically 3 to four hours a night, and you will be alive, but that a night, and you will be alive, but that a night, and you will be alive, but that doesn't mean you're doing well. And that doesn't mean you're doing well. And that doesn't mean you're doing well. And that doesn't mean you're being healthy. And doesn't mean you're being healthy. And doesn't mean you're being healthy. And we found the exact same thing happens we found the exact same thing happens we found the exact same thing happens with breathing. People are locked into with breathing. People are locked into with breathing. People are locked into these dysfunctional habits that they these dysfunctional habits that they these dysfunctional habits that they think are normal and they don't realize think are normal and they don't realize think are normal and they don't realize that how they are breathing is directly that how they are breathing is directly that how they are breathing is directly affecting the level of migraines or affecting the level of migraines or affecting the level of migraines or headaches they get. It's affecting their headaches they get. It's affecting their headaches they get. It's affecting their blood pressure. For some people with blood pressure. For some people with blood pressure. For some people with sleep apnea and sleep disordered sleep apnea and sleep disordered sleep apnea and sleep disordered breathing, it's affecting their risk of breathing, it's affecting their risk of breathing, it's affecting their risk of diabetes and heart disease later on in diabetes and heart disease later on in diabetes and heart disease later on in life. So, we know all this. I'm not life. So, we know all this. I'm not life. So, we know all this. I'm not making this up. These aren't hypothesis. making this up. These aren't hypothesis. making this up. These aren't hypothesis. These are scientific facts. These are scientific facts. These are scientific facts. >> Yeah. It's interesting as a medical >> Yeah. It's interesting as a medical >> Yeah. It's interesting as a medical doctor. doctor. doctor. >> Mhm. >> Mhm. >> Mhm. We're not really taught that much about We're not really taught that much about We're not really taught that much about the breath. Certainly the things you the breath. Certainly the things you the breath. Certainly the things you write about in your book. We're not write about in your book. We're not write about in your book. We're not really taught about these things. You really taught about these things. You really taught about these things. You know, we we think about oxygen know, we we think about oxygen know, we we think about oxygen saturations dropping if someone's saturations dropping if someone's saturations dropping if someone's severely ill, right? They've got a severely ill, right? They've got a severely ill, right? They've got a pneumonia, they're struggling to pneumonia, they're struggling to pneumonia, they're struggling to breathe, they've got emphyma, whatever breathe, they've got emphyma, whatever breathe, they've got emphyma, whatever it might be. We're going to look at it might be. We're going to look at it might be. We're going to look at their oxygen saturations and their their oxygen saturations and their their oxygen saturations and their respiratory rates at that point. But respiratory rates at that point. But respiratory rates at that point. But that I guess is reflective of where that I guess is reflective of where that I guess is reflective of where modern medicine is today, right? We sort modern medicine is today, right? We sort modern medicine is today, right? We sort of are very good at managing disease. of are very good at managing disease. of are very good at managing disease. >> Mhm. >> Mhm. >> Mhm. >> I guess we're less good on the creation >> I guess we're less good on the creation >> I guess we're less good on the creation of health. A pulmonologist is solely of health. A pulmonologist is solely of health. A pulmonologist is solely interested that you are breathing. So interested that you are breathing. So interested that you are breathing. So pulmonologist make sure that you are pulmonologist make sure that you are pulmonologist make sure that you are breathing. They're [snorts] not looking breathing. They're [snorts] not looking breathing. They're [snorts] not looking at how you are breathing. And you know at how you are breathing. And you know at how you are breathing. And you know if you look at what pulmonology does, if you look at what pulmonology does, if you look at what pulmonology does, they're looking at lung cancers that you they're looking at lung cancers that you they're looking at lung cancers that you get in a car accident. They're they're get in a car accident. They're they're get in a car accident. They're they're restoring the lungs so that you can restoring the lungs so that you can restoring the lungs so that you can breathe. I asked this pulmonologist. I breathe. I asked this pulmonologist. I breathe. I asked this pulmonologist. I said, "Well, when a patient comes in and said, "Well, when a patient comes in and said, "Well, when a patient comes in and is breathing dysfunctionally, what do is breathing dysfunctionally, what do is breathing dysfunctionally, what do you do? What's your go-to technique?" you do? What's your go-to technique?" you do? What's your go-to technique?" And he looked at me like I was crazy. And he looked at me like I was crazy. And he looked at me like I was crazy. He's like, "I don't teach breath work. He's like, "I don't teach breath work. He's like, "I don't teach breath work. That's not something I do." I said, "But That's not something I do." I said, "But That's not something I do." I said, "But your discipline is the lungs. That's your discipline is the lungs. That's your discipline is the lungs. That's your lane." He said, "Because I'm just your lane." He said, "Because I'm just your lane." He said, "Because I'm just concerned that that people are concerned that that people are concerned that that people are breathing. And if you come to the breathing. And if you come to the breathing. And if you come to the emergency room or you come to his office emergency room or you come to his office emergency room or you come to his office and you can't breathe, he can help you. and you can't breathe, he can help you. and you can't breathe, he can help you. If you come with a mild chronic uh If you come with a mild chronic uh If you come with a mild chronic uh breathing respiratory condition, it's breathing respiratory condition, it's breathing respiratory condition, it's much harder for them to help you." So, much harder for them to help you." So, much harder for them to help you." So, I've heard this from sleep medicine as I've heard this from sleep medicine as I've heard this from sleep medicine as well as pulmonologists that they deal well as pulmonologists that they deal well as pulmonologists that they deal with the walking dead, right? You have with the walking dead, right? You have with the walking dead, right? You have to be so bad in order to get their to be so bad in order to get their to be so bad in order to get their attention and care. And then they're attention and care. And then they're attention and care. And then they're really good at what they do to help really good at what they do to help really good at what they do to help someone in a car accident with lung someone in a car accident with lung someone in a car accident with lung cancer, right? To to restore that cancer, right? To to restore that cancer, right? To to restore that ability to breathe, not how to breathe. ability to breathe, not how to breathe. ability to breathe, not how to breathe. It's interesting when we think about how It's interesting when we think about how It's interesting when we think about how we might utilize breath work in our we might utilize breath work in our we might utilize breath work in our lives to improve our health, how we lives to improve our health, how we lives to improve our health, how we feel, our energy feel, our energy feel, our energy through a medical lens, people will through a medical lens, people will through a medical lens, people will think about that as prevention, right? think about that as prevention, right? think about that as prevention, right? They'll they'll say, "Yeah, if I can They'll they'll say, "Yeah, if I can They'll they'll say, "Yeah, if I can improve this aspect of my physiology improve this aspect of my physiology improve this aspect of my physiology that will help me reduce the chances of that will help me reduce the chances of that will help me reduce the chances of me getting sick in the future," which is me getting sick in the future," which is me getting sick in the future," which is absolutely true and we're going to talk absolutely true and we're going to talk absolutely true and we're going to talk about that. about that. about that. But as you demonstrate in your book, But as you demonstrate in your book, But as you demonstrate in your book, it's not just prevention. You can also it's not just prevention. You can also it's not just prevention. You can also treat certain people who have got treat certain people who have got treat certain people who have got certain conditions by utilizing the certain conditions by utilizing the certain conditions by utilizing the breath. You mentioned high blood breath. You mentioned high blood breath. You mentioned high blood pressure before. pressure before. pressure before. >> I think you know in the book you talk >> I think you know in the book you talk >> I think you know in the book you talk about asthma, about asthma, about asthma, >> right? I mean perhaps we could start >> right? I mean perhaps we could start >> right? I mean perhaps we could start with asthma because asthma is very very with asthma because asthma is very very with asthma because asthma is very very common and of course modern medicine has common and of course modern medicine has common and of course modern medicine has lifesaving drugs you know because if lifesaving drugs you know because if lifesaving drugs you know because if your airways are tight and you can't your airways are tight and you can't your airways are tight and you can't breathe those inhalers that we give you breathe those inhalers that we give you breathe those inhalers that we give you will open up your airways and allow you will open up your airways and allow you will open up your airways and allow you to get oxygen into your body. So no to get oxygen into your body. So no to get oxygen into your body. So no one's denying that but I guess the case one's denying that but I guess the case one's denying that but I guess the case you're putting forward is that there you're putting forward is that there you're putting forward is that there might be another way or an additional might be another way or an additional might be another way or an additional way that we could approach these way that we could approach these way that we could approach these problems. I think that as a filter, as a problems. I think that as a filter, as a problems. I think that as a filter, as a journalist, my job is to go out into the journalist, my job is to go out into the journalist, my job is to go out into the world and talk to the top researchers world and talk to the top researchers world and talk to the top researchers and look at the real data. So, I didn't and look at the real data. So, I didn't and look at the real data. So, I didn't know anything about asthma. I had always know anything about asthma. I had always know anything about asthma. I had always considered that asthma was an incurable considered that asthma was an incurable considered that asthma was an incurable disease. And that's what it's called, an disease. And that's what it's called, an disease. And that's what it's called, an incurable disease. A friend of mine, incurable disease. A friend of mine, incurable disease. A friend of mine, he's actually my accountant, he's actually my accountant, he's actually my accountant, >> has a three-year-old kid was having a >> has a three-year-old kid was having a >> has a three-year-old kid was having a bunch of breathing troubles. They bunch of breathing troubles. They bunch of breathing troubles. They brought him into the doctor and the brought him into the doctor and the brought him into the doctor and the doctor said, "Your kid has asthma. These doctor said, "Your kid has asthma. These doctor said, "Your kid has asthma. These are the drugs. your kid is going to be are the drugs. your kid is going to be are the drugs. your kid is going to be an asthmatic the rest of their life and an asthmatic the rest of their life and an asthmatic the rest of their life and they're going to get more severe as they're going to get more severe as they're going to get more severe as asthma as they age and then left them asthma as they age and then left them asthma as they age and then left them there with that. And I think that's there with that. And I think that's there with that. And I think that's really irresponsible because if you look really irresponsible because if you look really irresponsible because if you look at the data and if you look at the at the data and if you look at the at the data and if you look at the research, so many kids with asthma are research, so many kids with asthma are research, so many kids with asthma are mouth breathers. They are over breathing mouth breathers. They are over breathing mouth breathers. They are over breathing and these dysfunctional breathing habits and these dysfunctional breathing habits and these dysfunctional breathing habits either directly contribute to their either directly contribute to their either directly contribute to their symptoms or in some cases cause the symptoms or in some cases cause the symptoms or in some cases cause the asthma attack. And I have heard this asthma attack. And I have heard this asthma attack. And I have heard this over and over again of people who were over and over again of people who were over and over again of people who were basically left to be on their own with basically left to be on their own with basically left to be on their own with asthma their whole lives. Don't leave asthma their whole lives. Don't leave asthma their whole lives. Don't leave the house, you know, when it's hot out the house, you know, when it's hot out the house, you know, when it's hot out or there's too many allergens in the or there's too many allergens in the or there's too many allergens in the air. And yet, if you could take control air. And yet, if you could take control air. And yet, if you could take control of your breathing, we know this, you can of your breathing, we know this, you can of your breathing, we know this, you can reduce the symptoms and in some cases, reduce the symptoms and in some cases, reduce the symptoms and in some cases, you can resolve them completely. And you can resolve them completely. And you can resolve them completely. And this is what Patrick Mchuan has spent this is what Patrick Mchuan has spent this is what Patrick Mchuan has spent the past 25 years doing. And people who the past 25 years doing. And people who the past 25 years doing. And people who think that this is some quackery that's think that this is some quackery that's think that this is some quackery that's that's been uh promoted on Instagram that's been uh promoted on Instagram that's been uh promoted on Instagram should look at the scientific record and should look at the scientific record and should look at the scientific record and talk to these people that have reversed talk to these people that have reversed talk to these people that have reversed their symptoms. There's real pattern their symptoms. There's real pattern their symptoms. There's real pattern here. James, you spoke about this idea here. James, you spoke about this idea here. James, you spoke about this idea that that that asthma is often taught to be a chronic asthma is often taught to be a chronic asthma is often taught to be a chronic irreversible disease. irreversible disease. irreversible disease. >> You could apply the same rationale to >> You could apply the same rationale to >> You could apply the same rationale to type 2 diabetes. It wasn't that long ago type 2 diabetes. It wasn't that long ago type 2 diabetes. It wasn't that long ago where we were taught type 2 diabetes is where we were taught type 2 diabetes is where we were taught type 2 diabetes is chronic and irreversible. And you know, chronic and irreversible. And you know, chronic and irreversible. And you know, I've been helping people put their type I've been helping people put their type I've been helping people put their type 2 diabetes into remission since probably 2 diabetes into remission since probably 2 diabetes into remission since probably 2010. But when I first did it on prime 2010. But when I first did it on prime 2010. But when I first did it on prime time television with a patient back in time television with a patient back in time television with a patient back in 2014, 2014, 2014, it was deemed controversial. People like it was deemed controversial. People like it was deemed controversial. People like that's not real. I'm like, no, no, we're that's not real. I'm like, no, no, we're that's not real. I'm like, no, no, we're literally showing you what has happened. literally showing you what has happened. literally showing you what has happened. You know, the cameras are actually You know, the cameras are actually You know, the cameras are actually documenting this entire journey. Yes, documenting this entire journey. Yes, documenting this entire journey. Yes, it's one person. Sure, but the fact that it's one person. Sure, but the fact that it's one person. Sure, but the fact that actually this is possible should at actually this is possible should at actually this is possible should at least make us question our assumption least make us question our assumption least make us question our assumption that this is irreversible. You can say that this is irreversible. You can say that this is irreversible. You can say the same thing with asthma. It and and I the same thing with asthma. It and and I the same thing with asthma. It and and I think this nuance often gets lost. think this nuance often gets lost. think this nuance often gets lost. You're not saying that inhalers have no You're not saying that inhalers have no You're not saying that inhalers have no role. I think what you're saying is yes, role. I think what you're saying is yes, role. I think what you're saying is yes, they do. And why don't we also try and they do. And why don't we also try and they do. And why don't we also try and look at the way you breathe and if we look at the way you breathe and if we look at the way you breathe and if we can, you know, experiment, get you can, you know, experiment, get you can, you know, experiment, get you breathing more from your nose than your breathing more from your nose than your breathing more from your nose than your mouth, get you using your diaphragm more mouth, get you using your diaphragm more mouth, get you using your diaphragm more than your chest, whatever it might be. than your chest, whatever it might be. than your chest, whatever it might be. You may find that you need less inhaler. You may find that you need less inhaler. You may find that you need less inhaler. You may find that your symptoms are You may find that your symptoms are You may find that your symptoms are better. And you may also find that you better. And you may also find that you better. And you may also find that you don't need inhalers anymore. Is that a don't need inhalers anymore. Is that a don't need inhalers anymore. Is that a fair reflection of what you're trying to fair reflection of what you're trying to fair reflection of what you're trying to say in your book? I think for most say in your book? I think for most say in your book? I think for most people people people asthma is an incurable disease. I think asthma is an incurable disease. I think asthma is an incurable disease. I think for most people type 2 diabetes is an for most people type 2 diabetes is an for most people type 2 diabetes is an incurable disease because most people do incurable disease because most people do incurable disease because most people do not want to do the work to improve their not want to do the work to improve their not want to do the work to improve their conditions. I know this seems very conditions. I know this seems very conditions. I know this seems very nihilistic but but that's that's what I nihilistic but but that's that's what I nihilistic but but that's that's what I believe when you tell someone with type believe when you tell someone with type believe when you tell someone with type 2 diabetes like hey you need to cut out 2 diabetes like hey you need to cut out 2 diabetes like hey you need to cut out the carbs you need to eat more protein the carbs you need to eat more protein the carbs you need to eat more protein and more fat and doing some intermittent and more fat and doing some intermittent and more fat and doing some intermittent fasting could could really help you. The fasting could could really help you. The fasting could could really help you. The science is there. It's been there for a science is there. It's been there for a science is there. It's been there for a very long, especially now, right? It's very long, especially now, right? It's very long, especially now, right? It's it's irrefutable. But what I found is it's irrefutable. But what I found is it's irrefutable. But what I found is most people don't want to do that. For most people don't want to do that. For most people don't want to do that. For asthmatics, it's the same thing. You can asthmatics, it's the same thing. You can asthmatics, it's the same thing. You can tell them that your asthma attacks can tell them that your asthma attacks can tell them that your asthma attacks can be directly related to the way in which be directly related to the way in which be directly related to the way in which you breathe, especially when you are you breathe, especially when you are you breathe, especially when you are over breathing. That tends to increase over breathing. That tends to increase over breathing. That tends to increase your chances of having an attack. Will your chances of having an attack. Will your chances of having an attack. Will they then sit and do these breath work they then sit and do these breath work they then sit and do these breath work patterns after that? patterns after that? patterns after that? most won't. Right? So, what I try to do most won't. Right? So, what I try to do most won't. Right? So, what I try to do in this book and the message I'm trying in this book and the message I'm trying in this book and the message I'm trying to communicate is I want to be here to to communicate is I want to be here to to communicate is I want to be here to give people information to help give people information to help give people information to help themselves. But you have to first want themselves. But you have to first want themselves. But you have to first want to help yourself. And if you want to to help yourself. And if you want to to help yourself. And if you want to help yourself, there are so many things help yourself, there are so many things help yourself, there are so many things that you can do to improve your health that you can do to improve your health that you can do to improve your health and your chronic condition, especially and your chronic condition, especially and your chronic condition, especially asthma. retraining yourself to have new asthma. retraining yourself to have new asthma. retraining yourself to have new breathing habits and to take control of breathing habits and to take control of breathing habits and to take control of an asthma attack through breathing an asthma attack through breathing an asthma attack through breathing methods. It takes a little time, takes a methods. It takes a little time, takes a methods. It takes a little time, takes a little effort, and it will change your little effort, and it will change your little effort, and it will change your life. life. life. >> It's such an interesting topic this >> It's such an interesting topic this >> It's such an interesting topic this James, this idea of what James, this idea of what James, this idea of what does it take for someone to make changes does it take for someone to make changes does it take for someone to make changes in their life? I mean, I'm I'm obsessed in their life? I mean, I'm I'm obsessed in their life? I mean, I'm I'm obsessed with thinking about this. You know, it's with thinking about this. You know, it's with thinking about this. You know, it's it's been a huge part of my job since I it's been a huge part of my job since I it's been a huge part of my job since I qualified in 2001, right? How do you qualified in 2001, right? How do you qualified in 2001, right? How do you encourage, encourage, encourage, educate, inspire educate, inspire educate, inspire >> a patient to make change? And I think >> a patient to make change? And I think >> a patient to make change? And I think there's there's a couple of components. there's there's a couple of components. there's there's a couple of components. I think, I think, I think, you know, I I believe passionately that you know, I I believe passionately that you know, I I believe passionately that people want to be well. And I believe people want to be well. And I believe people want to be well. And I believe that the way the message gets that the way the message gets that the way the message gets communicated to an individual is a huge communicated to an individual is a huge communicated to an individual is a huge part part part >> of whether they're going to do anything. >> of whether they're going to do anything. >> of whether they're going to do anything. If if someone's feels as though they've If if someone's feels as though they've If if someone's feels as though they've been spoken down to and dismissed, it's been spoken down to and dismissed, it's been spoken down to and dismissed, it's unlikely they're going to do much. If unlikely they're going to do much. If unlikely they're going to do much. If they feel as though someone has listened they feel as though someone has listened they feel as though someone has listened to them, empathizes with them, is to them, empathizes with them, is to them, empathizes with them, is offering them a variety of options, I offering them a variety of options, I offering them a variety of options, I think that increases think that increases think that increases your likelihood that they're going to your likelihood that they're going to your likelihood that they're going to choose. Well, actually, you know what? choose. Well, actually, you know what? choose. Well, actually, you know what? If there are a couple of choices, maybe If there are a couple of choices, maybe If there are a couple of choices, maybe instead of going on metaphorin, is it instead of going on metaphorin, is it instead of going on metaphorin, is it okay, doc, if I try this diet and okay, doc, if I try this diet and okay, doc, if I try this diet and exercise thing for a few months first? exercise thing for a few months first? exercise thing for a few months first? Right? So I think that plays a role. But Right? So I think that plays a role. But Right? So I think that plays a role. But but one of the things that came to me, but one of the things that came to me, but one of the things that came to me, James, and I I'd love your take on this. James, and I I'd love your take on this. James, and I I'd love your take on this. You're making the case in your book that You're making the case in your book that You're making the case in your book that many of us these days are breathing many of us these days are breathing many of us these days are breathing dysfunctionally. We're over breathing. dysfunctionally. We're over breathing. dysfunctionally. We're over breathing. Okay. So instead of let's say six Okay. So instead of let's say six Okay. So instead of let's say six breaths a minute, many of us are breaths a minute, many of us are breaths a minute, many of us are breathing 18 to 20 breaths a minute. And breathing 18 to 20 breaths a minute. And breathing 18 to 20 breaths a minute. And you talk in the book about the you talk in the book about the you talk in the book about the physiological changes that ensue when physiological changes that ensue when physiological changes that ensue when that happens. [clears throat] that happens. [clears throat] that happens. [clears throat] Now, Now, Now, if we're over breathing and if we're if we're over breathing and if we're if we're over breathing and if we're breathing more through our mouth than breathing more through our mouth than breathing more through our mouth than our nose, things that we're going to our nose, things that we're going to our nose, things that we're going to cover in detail shortly, cover in detail shortly, cover in detail shortly, you can argue that much of the you can argue that much of the you can argue that much of the population population population is in a state of sympathetic overdrive, is in a state of sympathetic overdrive, is in a state of sympathetic overdrive, right? So, you know that the the stress right? So, you know that the the stress right? So, you know that the the stress system, as you well know, is you can system, as you well know, is you can system, as you well know, is you can look at in two parts. You know, the look at in two parts. You know, the look at in two parts. You know, the sympathetic nervous system when we're sympathetic nervous system when we're sympathetic nervous system when we're stressed, fight or flight versus the stressed, fight or flight versus the stressed, fight or flight versus the parasympathetic parasympathetic parasympathetic So could it be when you say people don't So could it be when you say people don't So could it be when you say people don't want to do the work or in your want to do the work or in your want to do the work or in your experience a lot of people don't want to experience a lot of people don't want to experience a lot of people don't want to do the work. Could it also be that do the work. Could it also be that do the work. Could it also be that because people are stuck in these because people are stuck in these because people are stuck in these dysfunctional breathing patterns without dysfunctional breathing patterns without dysfunctional breathing patterns without knowing they're stuck in a stress state, knowing they're stuck in a stress state, knowing they're stuck in a stress state, everything feels more difficult. When everything feels more difficult. When everything feels more difficult. When they hear information about how they they hear information about how they they hear information about how they could change their life, it's very hard could change their life, it's very hard could change their life, it's very hard for them to act on it because of the for them to act on it because of the for them to act on it because of the state of their nervous system. Do you state of their nervous system. Do you state of their nervous system. Do you see what I'm getting at? I absolutely I see what I'm getting at? I absolutely I see what I'm getting at? I absolutely I think what you're saying is 100% correct think what you're saying is 100% correct think what you're saying is 100% correct because we know that the vast majority because we know that the vast majority because we know that the vast majority of these modern chronic diseases are of these modern chronic diseases are of these modern chronic diseases are tied to chronic stress. Right. Exactly. tied to chronic stress. Right. Exactly. tied to chronic stress. Right. Exactly. We we we know this. But I think what it We we we know this. But I think what it We we we know this. But I think what it ultimately comes down to, it really ultimately comes down to, it really ultimately comes down to, it really comes down to that individual. comes down to that individual. comes down to that individual. >> When is the time to make that step to >> When is the time to make that step to >> When is the time to make that step to improve your life, right? What does it improve your life, right? What does it improve your life, right? What does it take? Do you have to be so sick and take? Do you have to be so sick and take? Do you have to be so sick and pushed against the wall and given that pushed against the wall and given that pushed against the wall and given that only chance, you know, in order to only chance, you know, in order to only chance, you know, in order to improve your health or do you want to improve your health or do you want to improve your health or do you want to catch it early and do some preventative catch it early and do some preventative catch it early and do some preventative maintenance? Now, everyone's on a maintenance? Now, everyone's on a maintenance? Now, everyone's on a different part of that spectrum, right? different part of that spectrum, right? different part of that spectrum, right? And so that's what I've found talking to And so that's what I've found talking to And so that's what I've found talking to hundreds, thousands and thousands of hundreds, thousands and thousands of hundreds, thousands and thousands of people over the past five, six years is people over the past five, six years is people over the past five, six years is I found a lot of people want you to I found a lot of people want you to I found a lot of people want you to coach them and inspire them and to push coach them and inspire them and to push coach them and inspire them and to push them and yet they still don't manage to them and yet they still don't manage to them and yet they still don't manage to take that first step. And I've exerted a take that first step. And I've exerted a take that first step. And I've exerted a lot of time and energy with those people lot of time and energy with those people lot of time and energy with those people including people in my family, right? including people in my family, right? including people in my family, right? Who still don't want to take that first Who still don't want to take that first Who still don't want to take that first step. And I have had to step back and step. And I have had to step back and step. And I have had to step back and conserve my own energy and say all I conserve my own energy and say all I conserve my own energy and say all I want to give people is information to want to give people is information to want to give people is information to make educated choices about their health make educated choices about their health make educated choices about their health and what you do with it. I'm no longer and what you do with it. I'm no longer and what you do with it. I'm no longer responsible after that. And this is responsible after that. And this is responsible after that. And this is especially important for me to give them especially important for me to give them especially important for me to give them informed information and choices about informed information and choices about informed information and choices about breathing, about how so many of their breathing, about how so many of their breathing, about how so many of their chronic issues that they're suffering chronic issues that they're suffering chronic issues that they're suffering from could be related to the way in from could be related to the way in from could be related to the way in which they are breathing. And I expected which they are breathing. And I expected which they are breathing. And I expected in a very naive fashion that maybe after in a very naive fashion that maybe after in a very naive fashion that maybe after this book had sold x amount of copies, this book had sold x amount of copies, this book had sold x amount of copies, after I've done so many podcasts, I've after I've done so many podcasts, I've after I've done so many podcasts, I've spoken at medical colleges all over the spoken at medical colleges all over the spoken at medical colleges all over the place, place, place, >> that there would be some sort of >> that there would be some sort of >> that there would be some sort of interest in some systemic change to interest in some systemic change to interest in some systemic change to inspire people to start adopting free, inspire people to start adopting free, inspire people to start adopting free, easy, simple breathing habits. None of easy, simple breathing habits. None of easy, simple breathing habits. None of that has happened. I don't see that that has happened. I don't see that that has happened. I don't see that happening on any level. Which is why I happening on any level. Which is why I happening on any level. Which is why I think it's best and most effective to think it's best and most effective to think it's best and most effective to communicate this message organically communicate this message organically communicate this message organically through podcasts like this to let people through podcasts like this to let people through podcasts like this to let people empower themselves and take control of empower themselves and take control of empower themselves and take control of their own bodies. their own bodies. their own bodies. >> Yeah, I completely agree. People are >> Yeah, I completely agree. People are >> Yeah, I completely agree. People are ready for change ready for change ready for change when they're ready for change and not a when they're ready for change and not a when they're ready for change and not a moment sooner. You said a couple of moment sooner. You said a couple of moment sooner. You said a couple of things there, right, which things there, right, which things there, right, which I I think are worth just pausing on. I I think are worth just pausing on. I I think are worth just pausing on. free and easy, I think, were two words free and easy, I think, were two words free and easy, I think, were two words you used. That's what we're really you used. That's what we're really you used. That's what we're really talking about here in a in a in a talking about here in a in a in a talking about here in a in a in a wellness world that many people now will wellness world that many people now will wellness world that many people now will say is expensive and is for the middle say is expensive and is for the middle say is expensive and is for the middle classes and the people who've got classes and the people who've got classes and the people who've got disposable income. And of course, disposable income. And of course, disposable income. And of course, there's all kinds of there's all kinds of there's all kinds of >> neat little toys and tricks. Some of >> neat little toys and tricks. Some of >> neat little toys and tricks. Some of them will probably talk about say that them will probably talk about say that them will probably talk about say that people can spend money on if they want people can spend money on if they want people can spend money on if they want to. But as you say in the conclusion of to. But as you say in the conclusion of to. But as you say in the conclusion of your book, the most effective is still your book, the most effective is still your book, the most effective is still the simplest. Mhm. the simplest. Mhm. the simplest. Mhm. >> And I'm so passionate about this idea, >> And I'm so passionate about this idea, >> And I'm so passionate about this idea, James, because one thing that comes up a James, because one thing that comes up a James, because one thing that comes up a lot in this sort of field of trying to lot in this sort of field of trying to lot in this sort of field of trying to empower people is that people will say empower people is that people will say empower people is that people will say it's easier for some people than others. it's easier for some people than others. it's easier for some people than others. If you are growing up in poverty, If you are growing up in poverty, If you are growing up in poverty, >> it's much harder to put these things >> it's much harder to put these things >> it's much harder to put these things into practice, which I agree with. into practice, which I agree with. into practice, which I agree with. >> Totally. >> Totally. >> Totally. >> And at the same time, I have worked >> And at the same time, I have worked >> And at the same time, I have worked James in low soioeconomic areas. And I James in low soioeconomic areas. And I James in low soioeconomic areas. And I can tell you one thing I would teach can tell you one thing I would teach can tell you one thing I would teach many of my patients back then was breath many of my patients back then was breath many of my patients back then was breath work practices work practices work practices >> and it really helped them. Does it >> and it really helped them. Does it >> and it really helped them. Does it remove the poverty in their life? No, it remove the poverty in their life? No, it remove the poverty in their life? No, it doesn't. But if I can help them get out doesn't. But if I can help them get out doesn't. But if I can help them get out of stress state and have simple things of stress state and have simple things of stress state and have simple things that they can use and keep in their back that they can use and keep in their back that they can use and keep in their back pocket when they need to, I found that pocket when they need to, I found that pocket when they need to, I found that they are better able to deal with the they are better able to deal with the they are better able to deal with the stresses in their life stresses in their life stresses in their life through using breath work practices. Do through using breath work practices. Do through using breath work practices. Do you know what I mean? So this this kind you know what I mean? So this this kind you know what I mean? So this this kind of binary point of view that it's just of binary point of view that it's just of binary point of view that it's just for the middle classes, it's like, well, for the middle classes, it's like, well, for the middle classes, it's like, well, that's not true because pretty much that's not true because pretty much that's not true because pretty much everything you've written about in this everything you've written about in this everything you've written about in this book is free and available to everyone. book is free and available to everyone. book is free and available to everyone. >> I think you're right about the wellness >> I think you're right about the wellness >> I think you're right about the wellness industry. It's for middle and and upper industry. It's for middle and and upper industry. It's for middle and and upper classes. A lot of it, like some of these classes. A lot of it, like some of these classes. A lot of it, like some of these devices are thousands and thousands of devices are thousands and thousands of devices are thousands and thousands of dollars and thousands and thousands of dollars and thousands and thousands of dollars and thousands and thousands of pounds to just have them and and they pounds to just have them and and they pounds to just have them and and they work very well, right? But you have to work very well, right? But you have to work very well, right? But you have to start with a foundation. So that's why start with a foundation. So that's why start with a foundation. So that's why this book, people are like, "Oh, you this book, people are like, "Oh, you this book, people are like, "Oh, you know, you're the guy that wrote that know, you're the guy that wrote that know, you're the guy that wrote that book about breath work." I don't book about breath work." I don't book about breath work." I don't consider this book to be about breath consider this book to be about breath consider this book to be about breath work. This book is about foundational work. This book is about foundational work. This book is about foundational healthy breathing and why so many of us healthy breathing and why so many of us healthy breathing and why so many of us are doing it wrong. So before you go are doing it wrong. So before you go are doing it wrong. So before you go into doing all the fancy stuff, I think into doing all the fancy stuff, I think into doing all the fancy stuff, I think on any aspect of wellness, before you go on any aspect of wellness, before you go on any aspect of wellness, before you go and buy the red light sauna, you know, and buy the red light sauna, you know, and buy the red light sauna, you know, that costs $10,000, that costs $10,000, that costs $10,000, get out into the sun for 15 minutes a get out into the sun for 15 minutes a get out into the sun for 15 minutes a day, right? So introduce yourself slowly day, right? So introduce yourself slowly day, right? So introduce yourself slowly to these things in a way that is free to these things in a way that is free to these things in a way that is free and easy and accessible for everyone. So and easy and accessible for everyone. So and easy and accessible for everyone. So the foundations of healthy breathing are the foundations of healthy breathing are the foundations of healthy breathing are by far the most important thing that you by far the most important thing that you by far the most important thing that you can do. You do not need to go to uh can do. You do not need to go to uh can do. You do not need to go to uh retreat, you know, even though those are retreat, you know, even though those are retreat, you know, even though those are nice in in the tropics to learn how to nice in in the tropics to learn how to nice in in the tropics to learn how to breathe. You do not even need to go to a breathe. You do not even need to go to a breathe. You do not even need to go to a respiratory therapist. You need to take respiratory therapist. You need to take respiratory therapist. You need to take control, do a few simple steps, control, do a few simple steps, control, do a few simple steps, establish foundational healthy establish foundational healthy establish foundational healthy breathing, and then you'll be able to do breathing, and then you'll be able to do breathing, and then you'll be able to do all of these other things, but really all of these other things, but really all of these other things, but really get the benefits from them. get the benefits from them. get the benefits from them. >> Well, well, let's sort of pick up there. >> Well, well, let's sort of pick up there. >> Well, well, let's sort of pick up there. You know, let's sort of go through and You know, let's sort of go through and You know, let's sort of go through and these are things you will have discussed these are things you will have discussed these are things you will have discussed with me in the past, but I don't know with me in the past, but I don't know with me in the past, but I don't know you've been on the show for several you've been on the show for several you've been on the show for several years now, James, and I don't think years now, James, and I don't think years now, James, and I don't think these things can be emphasized enough, these things can be emphasized enough, these things can be emphasized enough, right? So, what is going on in society? right? So, what is going on in society? right? So, what is going on in society? What are the common things that people What are the common things that people What are the common things that people are perhaps not doing as well as they are perhaps not doing as well as they are perhaps not doing as well as they could do? And then what are some of could do? And then what are some of could do? And then what are some of these simple easy solutions that people these simple easy solutions that people these simple easy solutions that people can think about introducing? The number can think about introducing? The number can think about introducing? The number one most important thing that people one most important thing that people one most important thing that people need to do is to become an obligate need to do is to become an obligate need to do is to become an obligate nasal breather. So around 50% of kids nasal breather. So around 50% of kids nasal breather. So around 50% of kids are mouth breathers. For adults that are mouth breathers. For adults that are mouth breathers. For adults that goes down a little bit. At night around goes down a little bit. At night around goes down a little bit. At night around 60% of adults breathe through their 60% of adults breathe through their 60% of adults breathe through their mouths. So you have to turn that around mouths. So you have to turn that around mouths. So you have to turn that around and become a nasal breather in which in and become a nasal breather in which in and become a nasal breather in which in the daytime most of your breaths are in the daytime most of your breaths are in the daytime most of your breaths are in and out through the nose. I'm breathing and out through the nose. I'm breathing and out through the nose. I'm breathing through my mouth a bit here. We're through my mouth a bit here. We're through my mouth a bit here. We're having a conversation. Who cares, right? having a conversation. Who cares, right? having a conversation. Who cares, right? When I'm not talking, when I'm walking When I'm not talking, when I'm walking When I'm not talking, when I'm walking around, when I'm working, I'm always around, when I'm working, I'm always around, when I'm working, I'm always breathing out and in and out through my breathing out and in and out through my breathing out and in and out through my nose. And at night, all of your breath nose. And at night, all of your breath nose. And at night, all of your breath should be through your nose. And there's should be through your nose. And there's should be through your nose. And there's so much science supporting this. all of so much science supporting this. all of so much science supporting this. all of the benefits from regulating your the benefits from regulating your the benefits from regulating your emotions, from h helping you make better emotions, from h helping you make better emotions, from h helping you make better decisions to regulating your nervous decisions to regulating your nervous decisions to regulating your nervous system function more and more. Nobody is system function more and more. Nobody is system function more and more. Nobody is is debating those things and yet you is debating those things and yet you is debating those things and yet you still have a huge percentage of the still have a huge percentage of the still have a huge percentage of the population that is habitually mouth population that is habitually mouth population that is habitually mouth breathing and it's causing a ton of breathing and it's causing a ton of breathing and it's causing a ton of damage to your health. damage to your health. damage to your health. >> Okay. So, this is the number one problem >> Okay. So, this is the number one problem >> Okay. So, this is the number one problem out there. Of course, it doesn't mean out there. Of course, it doesn't mean out there. Of course, it doesn't mean everyone listening suffers from this everyone listening suffers from this everyone listening suffers from this because as you said, you know, 50% or because as you said, you know, 50% or because as you said, you know, 50% or whatever, right? And so clearly there'll whatever, right? And so clearly there'll whatever, right? And so clearly there'll be people listening who are obligate be people listening who are obligate be people listening who are obligate nose breathers, but there's a lot of nose breathers, but there's a lot of nose breathers, but there's a lot of people who are listening who will be people who are listening who will be people who are listening who will be obligate mouth breathers. How can they obligate mouth breathers. How can they obligate mouth breathers. How can they tell or assess if they are an obligate tell or assess if they are an obligate tell or assess if they are an obligate mouth breather? So we have unfortunately mouth breather? So we have unfortunately mouth breather? So we have unfortunately there's not one easy step to do because there's not one easy step to do because there's not one easy step to do because so many people suffer from so many so many people suffer from so many so many people suffer from so many different problems, right? But there are different problems, right? But there are different problems, right? But there are a few tricks that you can try out. The a few tricks that you can try out. The a few tricks that you can try out. The first one, take two fingers from both first one, take two fingers from both first one, take two fingers from both your hands. If you're listening to this, your hands. If you're listening to this, your hands. If you're listening to this, take your hands, take your index finger take your hands, take your index finger take your hands, take your index finger and your middle finger and place them on and your middle finger and place them on and your middle finger and place them on the sides of your nostrils and spread the sides of your nostrils and spread the sides of your nostrils and spread open your nostrils. If that is open your nostrils. If that is open your nostrils. If that is significantly easier to breathe, significantly easier to breathe, significantly easier to breathe, then there's a good chance you are in then there's a good chance you are in then there's a good chance you are in the 20% of the population that suffers the 20% of the population that suffers the 20% of the population that suffers from something called nasal valve from something called nasal valve from something called nasal valve collapse where either your nostrils, the collapse where either your nostrils, the collapse where either your nostrils, the tissue around it is too thin, so when tissue around it is too thin, so when tissue around it is too thin, so when you inhale, you inhale, you inhale, >> it [snorts] flutters or your nostrils >> it [snorts] flutters or your nostrils >> it [snorts] flutters or your nostrils themselves are too small. themselves are too small. themselves are too small. >> So if you're one of those people, a good >> So if you're one of those people, a good >> So if you're one of those people, a good training device are one of those nasal training device are one of those nasal training device are one of those nasal strips. You see sports players using strips. You see sports players using strips. You see sports players using these things. They use them because these things. They use them because these things. They use them because these strips go over the bridge of the these strips go over the bridge of the these strips go over the bridge of the nose and they pull the nostrils up to nose and they pull the nostrils up to nose and they pull the nostrils up to the way they were supposed to have been, the way they were supposed to have been, the way they were supposed to have been, right? And they allow for around 30% right? And they allow for around 30% right? And they allow for around 30% more air flow in and out of the more air flow in and out of the more air flow in and out of the nostrils, which is why these are nostrils, which is why these are nostrils, which is why these are marketed to people who snore because so marketed to people who snore because so marketed to people who snore because so many people who snore either have many people who snore either have many people who snore either have trouble breathing in and out of their trouble breathing in and out of their trouble breathing in and out of their nose or they're breathing through their nose or they're breathing through their nose or they're breathing through their mouth. mouth. mouth. >> If if you are someone who snores, Yes. >> If if you are someone who snores, Yes. >> If if you are someone who snores, Yes. If if you know if you know that about If if you know if you know that about If if you know if you know that about yourself or your partner or someone in yourself or your partner or someone in yourself or your partner or someone in your family tells you that about your family tells you that about your family tells you that about yourself, can you assume that you're a yourself, can you assume that you're a yourself, can you assume that you're a mouth breather at night? It is usually mouth breather at night? It is usually mouth breather at night? It is usually not always. Some people can snore, not always. Some people can snore, not always. Some people can snore, make that sound through their nose if make that sound through their nose if make that sound through their nose if their sinuses are are really messed up, their sinuses are are really messed up, their sinuses are are really messed up, but most people who are snoring are but most people who are snoring are but most people who are snoring are breathing in and out through the mouth. breathing in and out through the mouth. breathing in and out through the mouth. Yes. Yes. Yes. >> Yeah. So that's another simple way of if >> Yeah. So that's another simple way of if >> Yeah. So that's another simple way of if someone if you know if you have a someone if you know if you have a someone if you know if you have a partner and if they sleep in the same partner and if they sleep in the same partner and if they sleep in the same bedroom as you and say that you were bedroom as you and say that you were bedroom as you and say that you were really loud and snoring last night. really loud and snoring last night. really loud and snoring last night. Again as you say it's another clue that Again as you say it's another clue that Again as you say it's another clue that you might be a mouth breather. Okay. you might be a mouth breather. Okay. you might be a mouth breather. Okay. >> Nobody wants to believe their spouse uh >> Nobody wants to believe their spouse uh >> Nobody wants to believe their spouse uh about whether or not you're snoring. So about whether or not you're snoring. So about whether or not you're snoring. So the one thing that you can do is the one thing that you can do is the one thing that you can do is download an app. There's several of them download an app. There's several of them download an app. There's several of them and I'm not affiliated or associated and I'm not affiliated or associated and I'm not affiliated or associated with any of these things. They're free with any of these things. They're free with any of these things. They're free and they're easy. Snore clock or snore and they're easy. Snore clock or snore and they're easy. Snore clock or snore lab works pretty well. And what you do lab works pretty well. And what you do lab works pretty well. And what you do is you take your phone, put it on the is you take your phone, put it on the is you take your phone, put it on the side of your bed and it records you side of your bed and it records you side of your bed and it records you throughout the night and then it throughout the night and then it throughout the night and then it provides you with a graph of the provides you with a graph of the provides you with a graph of the severity of your snoring and the the severity of your snoring and the the severity of your snoring and the the sound of you breathing throughout the sound of you breathing throughout the sound of you breathing throughout the night and it gives you a score. So if night and it gives you a score. So if night and it gives you a score. So if you don't believe the app, you can go you don't believe the app, you can go you don't believe the app, you can go back at any time and listen to yourself back at any time and listen to yourself back at any time and listen to yourself breathing throughout the night. If you breathing throughout the night. If you breathing throughout the night. If you are snoring or if you're struggling to are snoring or if you're struggling to are snoring or if you're struggling to breathe, that is a serious red flag that breathe, that is a serious red flag that breathe, that is a serious red flag that there is something wrong. This is your there is something wrong. This is your there is something wrong. This is your body at its time when it's supposed to body at its time when it's supposed to body at its time when it's supposed to be resting and restoring and preparing be resting and restoring and preparing be resting and restoring and preparing for the new day. It is stressed out. So, for the new day. It is stressed out. So, for the new day. It is stressed out. So, you have to figure that out. And so many you have to figure that out. And so many you have to figure that out. And so many people that suffer from snoring are people that suffer from snoring are people that suffer from snoring are mouth breathers. And when they learn how mouth breathers. And when they learn how mouth breathers. And when they learn how to become obligate nasal breathers, to become obligate nasal breathers, to become obligate nasal breathers, their snoring either significantly their snoring either significantly their snoring either significantly reduces or in some cases resolves reduces or in some cases resolves reduces or in some cases resolves entirely. And I've heard this thousands entirely. And I've heard this thousands entirely. And I've heard this thousands and thousands of time. People send me and thousands of time. People send me and thousands of time. People send me their sleep data for some reason. I their sleep data for some reason. I their sleep data for some reason. I never asked for it. and they show the never asked for it. and they show the never asked for it. and they show the difference between mouth breathing and difference between mouth breathing and difference between mouth breathing and nasal breathing. I experienced this nasal breathing. I experienced this nasal breathing. I experienced this myself. myself. myself. Do we know what it's like in traditional Do we know what it's like in traditional Do we know what it's like in traditional societies? You know, how many people are societies? You know, how many people are societies? You know, how many people are mouth breathers versus nose breathers? mouth breathers versus nose breathers? mouth breathers versus nose breathers? >> What we do know is that nasal breathing >> What we do know is that nasal breathing >> What we do know is that nasal breathing and breathing itself was celebrated as a and breathing itself was celebrated as a and breathing itself was celebrated as a medicine throughout ancient cultures for medicine throughout ancient cultures for medicine throughout ancient cultures for thousands and thousands of years. We thousands and thousands of years. We thousands and thousands of years. We know that from uh ancient Hindu know that from uh ancient Hindu know that from uh ancient Hindu traditions of yoga. We know that from traditions of yoga. We know that from traditions of yoga. We know that from ancient Chinese traditions of Chiong. We ancient Chinese traditions of Chiong. We ancient Chinese traditions of Chiong. We know that from Native American cultures know that from Native American cultures know that from Native American cultures as well. You'll notice something with a as well. You'll notice something with a as well. You'll notice something with a few indigenous cultures that that are few indigenous cultures that that are few indigenous cultures that that are still thriving, right? That have not still thriving, right? That have not still thriving, right? That have not industrialized. If you were to have them industrialized. If you were to have them industrialized. If you were to have them uh open up their lips and look at their uh open up their lips and look at their uh open up their lips and look at their teeth, they'd be perfectly straight. If teeth, they'd be perfectly straight. If teeth, they'd be perfectly straight. If you were to look at their airways, you were to look at their airways, you were to look at their airways, they'd be broad and enormous. The upper they'd be broad and enormous. The upper they'd be broad and enormous. The upper pallet would look the opposite of mine. pallet would look the opposite of mine. pallet would look the opposite of mine. It would be almost flat. Right? How many It would be almost flat. Right? How many It would be almost flat. Right? How many people in these societies suffers from people in these societies suffers from people in these societies suffers from chronic hypertension, diabetes, even chronic hypertension, diabetes, even chronic hypertension, diabetes, even skin cancer? The answer is basically skin cancer? The answer is basically skin cancer? The answer is basically zero. zero. zero. >> So almost all of these chronic diseases >> So almost all of these chronic diseases >> So almost all of these chronic diseases that we are suffering from are what that we are suffering from are what that we are suffering from are what researchers call diseases of researchers call diseases of researchers call diseases of civilization. These are diseases that civilization. These are diseases that civilization. These are diseases that came with us living in an industrial came with us living in an industrial came with us living in an industrial world. And I'm not going to go live in a world. And I'm not going to go live in a world. And I'm not going to go live in a cave. I'm not going to live in a desert. cave. I'm not going to live in a desert. cave. I'm not going to live in a desert. I'm not going to live in a jungle. I I'm not going to live in a jungle. I I'm not going to live in a jungle. I want to live in this world. This is want to live in this world. This is want to live in this world. This is where my friends, my family are, this is where my friends, my family are, this is where my friends, my family are, this is where my life is. But how do you get by where my life is. But how do you get by where my life is. But how do you get by living in this world and not get sick? living in this world and not get sick? living in this world and not get sick? And that's the real question. And I And that's the real question. And I And that's the real question. And I think part of that, not the whole think part of that, not the whole think part of that, not the whole picture at all, but part of that is to picture at all, but part of that is to picture at all, but part of that is to develop that healthy foundational develop that healthy foundational develop that healthy foundational breathing, especially at night. It's so breathing, especially at night. It's so breathing, especially at night. It's so important at night to get this right. important at night to get this right. important at night to get this right. And there is an epidemic especially And there is an epidemic especially And there is an epidemic especially among kids of sleep disordered breathing among kids of sleep disordered breathing among kids of sleep disordered breathing of snoring and sleep apnnea. of snoring and sleep apnnea. of snoring and sleep apnnea. >> You mentioned some of the things we can >> You mentioned some of the things we can >> You mentioned some of the things we can try and use as clues try and use as clues try and use as clues >> to figure out where do we do the >> to figure out where do we do the >> to figure out where do we do the majority of our breathing. majority of our breathing. majority of our breathing. >> Is it through my nose? Is it through my >> Is it through my nose? Is it through my >> Is it through my nose? Is it through my mouth? mouth? mouth? Would you say another way in which we Would you say another way in which we Would you say another way in which we can look at that ourselves is to go for can look at that ourselves is to go for can look at that ourselves is to go for a 20 30 minute walk let's say around a 20 30 minute walk let's say around a 20 30 minute walk let's say around your block right and see if you can do your block right and see if you can do your block right and see if you can do it with your mouth closed or do you need it with your mouth closed or do you need it with your mouth closed or do you need to open it in order to get around? Is is to open it in order to get around? Is is to open it in order to get around? Is is that something you'd recommend people that something you'd recommend people that something you'd recommend people take a look at? I would start off with take a look at? I would start off with take a look at? I would start off with getting baseline data. Use one of those getting baseline data. Use one of those getting baseline data. Use one of those apps, whatever app you want to use, and apps, whatever app you want to use, and apps, whatever app you want to use, and record your breathing at night. And if record your breathing at night. And if record your breathing at night. And if you are breathing in a dysfunctional way you are breathing in a dysfunctional way you are breathing in a dysfunctional way at night, there's a good chance you're at night, there's a good chance you're at night, there's a good chance you're breathing dysfunctionally in the day. So breathing dysfunctionally in the day. So breathing dysfunctionally in the day. So once you do that, record it not for one once you do that, record it not for one once you do that, record it not for one night cuz your sleep changes, right? Uh night cuz your sleep changes, right? Uh night cuz your sleep changes, right? Uh every night, record it for a week and every night, record it for a week and every night, record it for a week and and get a baseline. After that, that's and get a baseline. After that, that's and get a baseline. After that, that's where you can start experimenting with where you can start experimenting with where you can start experimenting with these different hacks. One of them is to these different hacks. One of them is to these different hacks. One of them is to use a little piece of tape in the use a little piece of tape in the use a little piece of tape in the daytime while answering emails or doing daytime while answering emails or doing daytime while answering emails or doing dishes or watching TV. Put it on your dishes or watching TV. Put it on your dishes or watching TV. Put it on your lips and let it stay there for 20 lips and let it stay there for 20 lips and let it stay there for 20 minutes. Right? And ask yourself as minutes. Right? And ask yourself as minutes. Right? And ask yourself as you're breathing, right? This forces you you're breathing, right? This forces you you're breathing, right? This forces you to breathe in and out through through to breathe in and out through through to breathe in and out through through your nose, are you comfortable? Are you your nose, are you comfortable? Are you your nose, are you comfortable? Are you relaxed? Are you congested? If you if relaxed? Are you congested? If you if relaxed? Are you congested? If you if you are congested and if you're stressed you are congested and if you're stressed you are congested and if you're stressed out, use common sense. Take it off. out, use common sense. Take it off. out, use common sense. Take it off. You're not ready for this yet. But start You're not ready for this yet. But start You're not ready for this yet. But start very slow. This is something I got wrong very slow. This is something I got wrong very slow. This is something I got wrong in this book before where I told people in this book before where I told people in this book before where I told people to experiment with it at night. No, to experiment with it at night. No, to experiment with it at night. No, start with it. That's what I did and and start with it. That's what I did and and start with it. That's what I did and and it took me a long time and I had to it took me a long time and I had to it took me a long time and I had to stick with it. It took weeks for me to stick with it. It took weeks for me to stick with it. It took weeks for me to to acclimate to it. Start slow. Start in to acclimate to it. Start slow. Start in to acclimate to it. Start slow. Start in the daytime. 20 minutes the first day, the daytime. 20 minutes the first day, the daytime. 20 minutes the first day, 30 minutes the next day, 1 hour the day 30 minutes the next day, 1 hour the day 30 minutes the next day, 1 hour the day after that. Try taking a nap with this after that. Try taking a nap with this after that. Try taking a nap with this little piece of tape. And then once little piece of tape. And then once little piece of tape. And then once you're good at that, uh, if that is you're good at that, uh, if that is you're good at that, uh, if that is comfortable for you, walk around the comfortable for you, walk around the comfortable for you, walk around the block focusing on keeping your mouth block focusing on keeping your mouth block focusing on keeping your mouth shut. shut. shut. >> Yeah. >> Yeah. >> Yeah. >> Inhaling in and out of your nose. And if >> Inhaling in and out of your nose. And if >> Inhaling in and out of your nose. And if that continues to be comfortable, then that continues to be comfortable, then that continues to be comfortable, then you can experiment with it at night. But you can experiment with it at night. But you can experiment with it at night. But I think low and slow, especially if you I think low and slow, especially if you I think low and slow, especially if you are a habitual mouth breather, this is are a habitual mouth breather, this is are a habitual mouth breather, this is going to be a shock to your system. So going to be a shock to your system. So going to be a shock to your system. So don't push it. don't push it. don't push it. >> Yeah. You went in hard uh yourself >> Yeah. You went in hard uh yourself >> Yeah. You went in hard uh yourself >> and I've told you this before, but after >> and I've told you this before, but after >> and I've told you this before, but after our first conversation together, James, our first conversation together, James, our first conversation together, James, when you mentioned mouth taping, when you mentioned mouth taping, when you mentioned mouth taping, careful how I say this, um you mentioned careful how I say this, um you mentioned careful how I say this, um you mentioned family before. I think I'd mentioned family before. I think I'd mentioned family before. I think I'd mentioned this to my wife prior. Um but I'm not this to my wife prior. Um but I'm not this to my wife prior. Um but I'm not sure she necessarily wants to hear this sure she necessarily wants to hear this sure she necessarily wants to hear this stuff from me, right? So when she heard stuff from me, right? So when she heard stuff from me, right? So when she heard you say it on our podcast together, I you say it on our podcast together, I you say it on our podcast together, I think straight away she started taping think straight away she started taping think straight away she started taping her mouth at night and it was literally her mouth at night and it was literally her mouth at night and it was literally like night and day. I'm not kidding you. like night and day. I'm not kidding you. like night and day. I'm not kidding you. But her energy and vibrancy the next it But her energy and vibrancy the next it But her energy and vibrancy the next it was I was like what's going on? She's was I was like what's going on? She's was I was like what's going on? She's like I think this mouth tap and stuff is like I think this mouth tap and stuff is like I think this mouth tap and stuff is working right. So I think you know yes working right. So I think you know yes working right. So I think you know yes the the kind of I guess more responsible the the kind of I guess more responsible the the kind of I guess more responsible advice you could say is to say hey go advice you could say is to say hey go advice you could say is to say hey go slow build up but some people will just slow build up but some people will just slow build up but some people will just go straight in. Some people will be go straight in. Some people will be go straight in. Some people will be thinking, James, well, is it dangerous thinking, James, well, is it dangerous thinking, James, well, is it dangerous for me to take my mouth up at night? for me to take my mouth up at night? for me to take my mouth up at night? >> You know what? You must have been asked >> You know what? You must have been asked >> You know what? You must have been asked this a million times. I'm guessing. this a million times. I'm guessing. this a million times. I'm guessing. >> I've been asked this a million times. >> I've been asked this a million times. >> I've been asked this a million times. Um, and it depends. Okay, there is Um, and it depends. Okay, there is Um, and it depends. Okay, there is Sorry. Um, you know, it's very Sorry. Um, you know, it's very Sorry. Um, you know, it's very inconvenient. There's not a blanket inconvenient. There's not a blanket inconvenient. There's not a blanket prescription for everybody to do this prescription for everybody to do this prescription for everybody to do this stuff. Everybody is different. Their stuff. Everybody is different. Their stuff. Everybody is different. Their tolerance levels are different. The, um, tolerance levels are different. The, um, tolerance levels are different. The, um, amount of dysfunctional breathing that amount of dysfunctional breathing that amount of dysfunctional breathing that they are on that spectrum is totally they are on that spectrum is totally they are on that spectrum is totally different. depending on the person. different. depending on the person. different. depending on the person. Which is why if you go slowly and Which is why if you go slowly and Which is why if you go slowly and carefully and go slow, your body will carefully and go slow, your body will carefully and go slow, your body will tell you when you're pushing too hard. tell you when you're pushing too hard. tell you when you're pushing too hard. It will let you know when when you've It will let you know when when you've It will let you know when when you've gone over that line. For people with gone over that line. For people with gone over that line. For people with severe sleep apnea, this is probably a severe sleep apnea, this is probably a severe sleep apnea, this is probably a really bad idea, right? I would not do really bad idea, right? I would not do really bad idea, right? I would not do it. At the same time, can't believe I'm it. At the same time, can't believe I'm it. At the same time, can't believe I'm saying this, but a lot of people with saying this, but a lot of people with saying this, but a lot of people with severe sleep apnea have written me and severe sleep apnea have written me and severe sleep apnea have written me and sent me their AHI scores before and sent me their AHI scores before and sent me their AHI scores before and after mouth taping and have seen a 50% after mouth taping and have seen a 50% after mouth taping and have seen a 50% decrease in the amount of apnea events decrease in the amount of apnea events decrease in the amount of apnea events they have per hour. So, I'm not here to they have per hour. So, I'm not here to they have per hour. So, I'm not here to tell anyone to do anything. As we said tell anyone to do anything. As we said tell anyone to do anything. As we said at the beginning of the podcast, I'm at the beginning of the podcast, I'm at the beginning of the podcast, I'm giving you information. You can take giving you information. You can take giving you information. You can take this information and you can be this information and you can be this information and you can be responsible for your own health and do responsible for your own health and do responsible for your own health and do what you want with it. This is a free what you want with it. This is a free what you want with it. This is a free and easy thing to do. and easy thing to do. and easy thing to do. >> For the majority of people with mild >> For the majority of people with mild >> For the majority of people with mild snoring and even mild sleep apnea, um snoring and even mild sleep apnea, um snoring and even mild sleep apnea, um certain forms of mild sleep apnea, once certain forms of mild sleep apnea, once certain forms of mild sleep apnea, once they experiment with this, just just they experiment with this, just just they experiment with this, just just like your wife, right? It is a like your wife, right? It is a like your wife, right? It is a completely life transforming thing. a completely life transforming thing. a completely life transforming thing. a teeny piece of tape teeny piece of tape teeny piece of tape um can do that much for your energy um can do that much for your energy um can do that much for your energy levels, which to me makes perfect sense levels, which to me makes perfect sense levels, which to me makes perfect sense because if you are not sleeping because if you are not sleeping because if you are not sleeping properly, if you're not entering those properly, if you're not entering those properly, if you're not entering those stages of deep restorative sleep every stages of deep restorative sleep every stages of deep restorative sleep every single night, it's going to catch up single night, it's going to catch up single night, it's going to catch up with you once you get that back like with you once you get that back like with you once you get that back like what do I do with all this energy? what do I do with all this energy? what do I do with all this energy? >> Yeah. 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First of all, why is it that focusing on the way that you breathe can focusing on the way that you breathe can focusing on the way that you breathe can have such incredible benefits on a have such incredible benefits on a have such incredible benefits on a variety of different conditions? You variety of different conditions? You variety of different conditions? You know, asthma, energy, high blood know, asthma, energy, high blood know, asthma, energy, high blood pressure, you know, you write in the pressure, you know, you write in the pressure, you know, you write in the book about autoimmune disease and how book about autoimmune disease and how book about autoimmune disease and how certain things where it can help. And of certain things where it can help. And of certain things where it can help. And of course, if you think about it logically course, if you think about it logically course, if you think about it logically and look at root causes of physiology in and look at root causes of physiology in and look at root causes of physiology in the body, you're led back to the stress the body, you're led back to the stress the body, you're led back to the stress response. you're led by that's that's response. you're led by that's that's response. you're led by that's that's exactly it. exactly it. exactly it. >> But breathing is intimately linked with >> But breathing is intimately linked with >> But breathing is intimately linked with your stress response. You know, with your stress response. You know, with your stress response. You know, with patients, I would always say breathing patients, I would always say breathing patients, I would always say breathing is information, right? is information, right? is information, right? >> When you're stressed, you change the way >> When you're stressed, you change the way >> When you're stressed, you change the way you breathe and that sends signals up to you breathe and that sends signals up to you breathe and that sends signals up to your brain and it almost becomes a your brain and it almost becomes a your brain and it almost becomes a vicious cycle where your brain then vicious cycle where your brain then vicious cycle where your brain then feels under threat. The opposite is feels under threat. The opposite is feels under threat. The opposite is true. When you're calm and your your true. When you're calm and your your true. When you're calm and your your breath is slower and it's deeper and breath is slower and it's deeper and breath is slower and it's deeper and let's say it's quieter. We can talk let's say it's quieter. We can talk let's say it's quieter. We can talk about these things shortly. you're then about these things shortly. you're then about these things shortly. you're then sending calm signals up to your brain. sending calm signals up to your brain. sending calm signals up to your brain. So, it makes complete sense to me that So, it makes complete sense to me that So, it makes complete sense to me that working on your breathing can help a working on your breathing can help a working on your breathing can help a variety of different conditions. variety of different conditions. variety of different conditions. >> The other thing I was thinking about >> The other thing I was thinking about >> The other thing I was thinking about this morning, James, is this idea that this morning, James, is this idea that this morning, James, is this idea that >> if so many of us in society have >> if so many of us in society have >> if so many of us in society have dysfunctional breathing, dysfunctional breathing, dysfunctional breathing, >> as you said at the start, you know, >> as you said at the start, you know, >> as you said at the start, you know, we're able to live. Okay, so we're we're able to live. Okay, so we're we're able to live. Okay, so we're surviving. We may not be thriving, but surviving. We may not be thriving, but surviving. We may not be thriving, but we're absolutely surviving. we're absolutely surviving. we're absolutely surviving. We're basically going about our daily We're basically going about our daily We're basically going about our daily lives lives lives at like 30 or 40%. at like 30 or 40%. at like 30 or 40%. >> Mhm. So what happens is we have evolved >> Mhm. So what happens is we have evolved >> Mhm. So what happens is we have evolved to register threats in a certain way. to register threats in a certain way. to register threats in a certain way. Your heart rate goes up, your Your heart rate goes up, your Your heart rate goes up, your respiration goes up. And this is respiration goes up. And this is respiration goes up. And this is extremely useful if you're out in the extremely useful if you're out in the extremely useful if you're out in the wild and you see a intruder coming into wild and you see a intruder coming into wild and you see a intruder coming into your camp or you see a lion or you see a your camp or you see a lion or you see a your camp or you see a lion or you see a bear or whatever. This ramps you up to bear or whatever. This ramps you up to bear or whatever. This ramps you up to fight or to run away, right? And so we fight or to run away, right? And so we fight or to run away, right? And so we we've developed this for a reason. Now we've developed this for a reason. Now we've developed this for a reason. Now everything stresses us out. An email everything stresses us out. An email everything stresses us out. An email from your boss is going to stress you from your boss is going to stress you from your boss is going to stress you out. Traffic is going to stress you out. out. Traffic is going to stress you out. out. Traffic is going to stress you out. So what's happening is we stay in this So what's happening is we stay in this So what's happening is we stay in this stress response that breathing quickens stress response that breathing quickens stress response that breathing quickens and we tend to keep that breathing and we tend to keep that breathing and we tend to keep that breathing throughout the day. So as you mentioned, throughout the day. So as you mentioned, throughout the day. So as you mentioned, not only is the brain controlling our not only is the brain controlling our not only is the brain controlling our breathing, but our breathing is breathing, but our breathing is breathing, but our breathing is controlling the brain. It goes the other controlling the brain. It goes the other controlling the brain. It goes the other way. So if you are over breathing and way. So if you are over breathing and way. So if you are over breathing and you are breathing into your chest you are breathing into your chest you are breathing into your chest >> and your mouth is a little open >> and your mouth is a little open >> and your mouth is a little open [panting] [panting] [panting] and you go to any airport, sit on any and you go to any airport, sit on any and you go to any airport, sit on any subway and you see this all the time, subway and you see this all the time, subway and you see this all the time, you are sending your brain constant you are sending your brain constant you are sending your brain constant signals that you are stressed out. And signals that you are stressed out. And signals that you are stressed out. And you can't break that cycle unless you you can't break that cycle unless you you can't break that cycle unless you first take control of your breathing. I first take control of your breathing. I first take control of your breathing. I don't know of any meditation, any don't know of any meditation, any don't know of any meditation, any technique that can lower the nervous technique that can lower the nervous technique that can lower the nervous system overload, right? That can switch system overload, right? That can switch system overload, right? That can switch you to parasympathetic that does not you to parasympathetic that does not you to parasympathetic that does not involve breathing, involve breathing, involve breathing, >> slowing down your breathing, taking >> slowing down your breathing, taking >> slowing down your breathing, taking deeper breaths, breathing in and out of deeper breaths, breathing in and out of deeper breaths, breathing in and out of your nose. All of these are foundational your nose. All of these are foundational your nose. All of these are foundational to all of those practices. to all of those practices. to all of those practices. And the effects are so far reaching, And the effects are so far reaching, And the effects are so far reaching, right? So if you are breathing in a right? So if you are breathing in a right? So if you are breathing in a dysfunctional way for the majority of dysfunctional way for the majority of dysfunctional way for the majority of your day, that could be at least one of your day, that could be at least one of your day, that could be at least one of the reasons why you're reactive with the reasons why you're reactive with the reasons why you're reactive with your partner that evening, why you snap your partner that evening, why you snap your partner that evening, why you snap at your children, why you feel a need at your children, why you feel a need at your children, why you feel a need for sugar or alcohol at the end of the for sugar or alcohol at the end of the for sugar or alcohol at the end of the day, because a lot of the time those day, because a lot of the time those day, because a lot of the time those things they're downstream, right? If things they're downstream, right? If things they're downstream, right? If your stress, if your stress, if your your stress, if your stress, if your your stress, if your stress, if your nervous system is amped up, those things nervous system is amped up, those things nervous system is amped up, those things are manifestations of that. So why I are manifestations of that. So why I are manifestations of that. So why I believe that we all need our own believe that we all need our own believe that we all need our own personal breath work practice that we personal breath work practice that we personal breath work practice that we can have in our back pocket that we can can have in our back pocket that we can can have in our back pocket that we can take around with us should we start take around with us should we start take around with us should we start feeling anxious or nervous or stressed feeling anxious or nervous or stressed feeling anxious or nervous or stressed is a because it's free, b because it's is a because it's free, b because it's is a because it's free, b because it's effective, and c because the effects are effective, and c because the effects are effective, and c because the effects are so wide ranging. so wide ranging. so wide ranging. >> Mhm. And once you check that box, then >> Mhm. And once you check that box, then >> Mhm. And once you check that box, then you can work on all the other stuff. you can work on all the other stuff. you can work on all the other stuff. Exactly. Right. And and so it's not Exactly. Right. And and so it's not Exactly. Right. And and so it's not going to fix everything. I would never going to fix everything. I would never going to fix everything. I would never ever say that, but it is your first step ever say that, but it is your first step ever say that, but it is your first step towards getting control of your asthma towards getting control of your asthma towards getting control of your asthma attack, of your panic attack, of your attack, of your panic attack, of your attack, of your panic attack, of your emotions, of making a better decision. emotions, of making a better decision. emotions, of making a better decision. Right? This is the first step. And it Right? This is the first step. And it Right? This is the first step. And it takes a few seconds to do. That's how long it takes to start to That's how long it takes to start to turn down the volume in your brain and turn down the volume in your brain and turn down the volume in your brain and your body. And then if you do a few your body. And then if you do a few your body. And then if you do a few dozen of those breaths, if you are dozen of those breaths, if you are dozen of those breaths, if you are extremely stressed out, you will start extremely stressed out, you will start extremely stressed out, you will start to turn it down a little more. And for to turn it down a little more. And for to turn it down a little more. And for people who don't believe this, that people who don't believe this, that people who don't believe this, that think this is some hippie yoga thing, think this is some hippie yoga thing, think this is some hippie yoga thing, again, hook yourself up to instruments again, hook yourself up to instruments again, hook yourself up to instruments that are feeding you a constant stream that are feeding you a constant stream that are feeding you a constant stream of data. Look what happens to your of data. Look what happens to your of data. Look what happens to your brain. Look what happens to your blood brain. Look what happens to your blood brain. Look what happens to your blood pressure, your heart rate, and more when pressure, your heart rate, and more when pressure, your heart rate, and more when you take just a few calm and slow you take just a few calm and slow you take just a few calm and slow breaths. breaths. breaths. >> Yeah. A lot of people have heard the >> Yeah. A lot of people have heard the >> Yeah. A lot of people have heard the term white coat hypertension. you know, term white coat hypertension. you know, term white coat hypertension. you know, the the high blood pressure you get when the the high blood pressure you get when the the high blood pressure you get when you go into your doctor's office, but you go into your doctor's office, but you go into your doctor's office, but what you said just there in so many ways what you said just there in so many ways what you said just there in so many ways explains the physiology of what happens explains the physiology of what happens explains the physiology of what happens there, right? So, you're nervous. You've there, right? So, you're nervous. You've there, right? So, you're nervous. You've just rushed through traffic to get to just rushed through traffic to get to just rushed through traffic to get to your doctor's appointment. You couldn't your doctor's appointment. You couldn't your doctor's appointment. You couldn't get a parking space. You just you you get a parking space. You just you you get a parking space. You just you you squeezed one in. You you maybe put it on squeezed one in. You you maybe put it on squeezed one in. You you maybe put it on a double the line. You ran in and then a double the line. You ran in and then a double the line. You ran in and then the doctor's taking your blood pressure. the doctor's taking your blood pressure. the doctor's taking your blood pressure. Well, you're stressed out. Your nervous Well, you're stressed out. Your nervous Well, you're stressed out. Your nervous system's up. And we know that one of system's up. And we know that one of system's up. And we know that one of the, you know, one of the things that the, you know, one of the things that the, you know, one of the things that will happen when you're stressed out, will happen when you're stressed out, will happen when you're stressed out, when you see that line is your blood when you see that line is your blood when you see that line is your blood pressure will go up because we want it pressure will go up because we want it pressure will go up because we want it to go up because we want more oxygen to go up because we want more oxygen to go up because we want more oxygen going up to your brain. going up to your brain. going up to your brain. >> Chronically elevated high blood pressure >> Chronically elevated high blood pressure >> Chronically elevated high blood pressure is such a big problem these days. is such a big problem these days. is such a big problem these days. >> And of course, you know, usually your >> And of course, you know, usually your >> And of course, you know, usually your doctor, you'll be offered pharmaceutical doctor, you'll be offered pharmaceutical doctor, you'll be offered pharmaceutical medication, which can have value, of medication, which can have value, of medication, which can have value, of course, course, course, >> but it may also be that you don't need >> but it may also be that you don't need >> but it may also be that you don't need it if you start working on your it if you start working on your it if you start working on your breathing. You know, if you're a mouth breathing. You know, if you're a mouth breathing. You know, if you're a mouth breather compared to a a nose breather, breather compared to a a nose breather, breather compared to a a nose breather, it may be that that's one of the big it may be that that's one of the big it may be that that's one of the big contributo factors to your blood contributo factors to your blood contributo factors to your blood pressure being up. And you wouldn't know pressure being up. And you wouldn't know pressure being up. And you wouldn't know that that that >> until you do the work at trying to >> until you do the work at trying to >> until you do the work at trying to change it over to being a nose breather. change it over to being a nose breather. change it over to being a nose breather. >> And as you mentioned, these drugs are >> And as you mentioned, these drugs are >> And as you mentioned, these drugs are great. These drugs have saved so many great. These drugs have saved so many great. These drugs have saved so many millions [clears throat] and millions of millions [clears throat] and millions of millions [clears throat] and millions of people's lives, right? And they're a people's lives, right? And they're a people's lives, right? And they're a great first step of getting a severe great first step of getting a severe great first step of getting a severe chronic condition in control. But you chronic condition in control. But you chronic condition in control. But you have to ask yourself, do you want to be have to ask yourself, do you want to be have to ask yourself, do you want to be on these drugs the rest of your life? If on these drugs the rest of your life? If on these drugs the rest of your life? If you do, that's fine. Then then good for you do, that's fine. Then then good for you do, that's fine. Then then good for you. And if you don't, if you want to you. And if you don't, if you want to you. And if you don't, if you want to try to take control of it through more try to take control of it through more try to take control of it through more natural means, then breathing is one of natural means, then breathing is one of natural means, then breathing is one of the options that is available for you. I the options that is available for you. I the options that is available for you. I would like to throw out a little would like to throw out a little would like to throw out a little challenge for somebody who has high challenge for somebody who has high challenge for somebody who has high blood pressure. If you have a high blood blood pressure. If you have a high blood blood pressure. If you have a high blood pressure, um, if you have a cuff, you pressure, um, if you have a cuff, you pressure, um, if you have a cuff, you can take your blood pressure before, can take your blood pressure before, can take your blood pressure before, right? And then you can spend maybe right? And then you can spend maybe right? And then you can spend maybe three or four minutes breathing at a three or four minutes breathing at a three or four minutes breathing at a rate of around 5 to 6 seconds in, 5 to 6 rate of around 5 to 6 seconds in, 5 to 6 rate of around 5 to 6 seconds in, 5 to 6 seconds out. And on that exhale, you can seconds out. And on that exhale, you can seconds out. And on that exhale, you can hum. You can breathe in through the hum. You can breathe in through the hum. You can breathe in through the nose, expanding the belly here. nose, expanding the belly here. nose, expanding the belly here. And on the exhale, doesn't have to be very loud. which is m doesn't have to be very loud. which is m that's going to release this profusion that's going to release this profusion that's going to release this profusion of nitric oxide into your bloodstream of nitric oxide into your bloodstream of nitric oxide into your bloodstream which helps dilate those blood vessels, which helps dilate those blood vessels, which helps dilate those blood vessels, right? And it helps bring your blood right? And it helps bring your blood right? And it helps bring your blood pressure down. I've seen people do this pressure down. I've seen people do this pressure down. I've seen people do this and drop their scores by 20 points and drop their scores by 20 points and drop their scores by 20 points within a few minutes. Now, it's within a few minutes. Now, it's within a few minutes. Now, it's temporary unless you adopt better temporary unless you adopt better temporary unless you adopt better breathing habits. And there are some breathing habits. And there are some breathing habits. And there are some studies that show this can be very studies that show this can be very studies that show this can be very effective for for the long term. There effective for for the long term. There effective for for the long term. There are no guarantees for anybody with any are no guarantees for anybody with any are no guarantees for anybody with any of this stuff. Hypertension can be of this stuff. Hypertension can be of this stuff. Hypertension can be multiffactorial. Like there are there multiffactorial. Like there are there multiffactorial. Like there are there are so many issues if your blood are so many issues if your blood are so many issues if your blood vessels, you know, aren't able to to uh vessels, you know, aren't able to to uh vessels, you know, aren't able to to uh expand and constrict, right? If if expand and constrict, right? If if expand and constrict, right? If if there's calcium coding there there's so there's calcium coding there there's so there's calcium coding there there's so many different things. But as as a first many different things. But as as a first many different things. But as as a first step to convince yourself this isn't step to convince yourself this isn't step to convince yourself this isn't hippie nonsense. Um, I I offer that hippie nonsense. Um, I I offer that hippie nonsense. Um, I I offer that challenge to people who want to take it challenge to people who want to take it challenge to people who want to take it up just a few minutes. And if you see a up just a few minutes. And if you see a up just a few minutes. And if you see a decrease in your blood pressure, if you decrease in your blood pressure, if you decrease in your blood pressure, if you feel better after a few minutes, what's feel better after a few minutes, what's feel better after a few minutes, what's going to happen after a few days and a going to happen after a few days and a going to happen after a few days and a few weeks and a few months, then you can few weeks and a few months, then you can few weeks and a few months, then you can start improving your diet. Then you can start improving your diet. Then you can start improving your diet. Then you can start improving your exercise regimen start improving your exercise regimen start improving your exercise regimen and you can start taking control of your and you can start taking control of your and you can start taking control of your health. And that's what inspires me is health. And that's what inspires me is health. And that's what inspires me is to hear from people who have done this to hear from people who have done this to hear from people who have done this and are able to live more normal, and are able to live more normal, and are able to live more normal, thriving lives. thriving lives. thriving lives. >> Yeah. >> Yeah. >> Yeah. One of the big things we're talking One of the big things we're talking One of the big things we're talking about here is trying to get people to about here is trying to get people to about here is trying to get people to breathe through their nose more than breathe through their nose more than breathe through their nose more than their mouth. Okay. their mouth. Okay. their mouth. Okay. Some people will no doubt say, "Yeah, Some people will no doubt say, "Yeah, Some people will no doubt say, "Yeah, James, I get that, but I've got a James, I get that, but I've got a James, I get that, but I've got a blocked nose." blocked nose." blocked nose." >> Right? or I can't do it. >> Right? or I can't do it. >> Right? or I can't do it. Can you just tackle this because I think Can you just tackle this because I think Can you just tackle this because I think this is a common thing that comes up and this is a common thing that comes up and this is a common thing that comes up and I think some of those things are quite I think some of those things are quite I think some of those things are quite amanable to change. Some maybe not so amanable to change. Some maybe not so amanable to change. Some maybe not so much but um you know what what's your much but um you know what what's your much but um you know what what's your best advice for people on that? best advice for people on that? best advice for people on that? >> I again I would love to offer you a very >> I again I would love to offer you a very >> I again I would love to offer you a very simple answer to this to this question simple answer to this to this question simple answer to this to this question but there are no simple answers. Some but there are no simple answers. Some but there are no simple answers. Some people have structural issues in their people have structural issues in their people have structural issues in their sinuses, right? Their turbineates are sinuses, right? Their turbineates are sinuses, right? Their turbineates are too plugged up. They have a severely too plugged up. They have a severely too plugged up. They have a severely deviated sept. I've broken my nose two, deviated sept. I've broken my nose two, deviated sept. I've broken my nose two, three times, right? Never got it fixed. three times, right? Never got it fixed. three times, right? Never got it fixed. When I had a scan done of my head, um When I had a scan done of my head, um When I had a scan done of my head, um they showed that I was extremely messed they showed that I was extremely messed they showed that I was extremely messed up, right? So, some people have up, right? So, some people have up, right? So, some people have structural issues and an ENT can can structural issues and an ENT can can structural issues and an ENT can can really help you. Right? For most people really help you. Right? For most people really help you. Right? For most people though, and I've heard this from ENTs, though, and I've heard this from ENTs, though, and I've heard this from ENTs, I've heard this from rhylogs and I've heard this from rhylogs and I've heard this from rhylogs and respiratory therapists. For most people, respiratory therapists. For most people, respiratory therapists. For most people, it is the tissues and it is it is the tissues and it is it is the tissues and it is inflammation. And a lot of this inflammation. And a lot of this inflammation. And a lot of this congestion is tied from the fact that congestion is tied from the fact that congestion is tied from the fact that these people are habitual mouth these people are habitual mouth these people are habitual mouth breathers. So their nose literally breathers. So their nose literally breathers. So their nose literally starts closing up. This is a use it or starts closing up. This is a use it or starts closing up. This is a use it or lose it organ. The more you use it, the lose it organ. The more you use it, the lose it organ. The more you use it, the more it is going to naturally open up. I more it is going to naturally open up. I more it is going to naturally open up. I was one of those people. Even though I was one of those people. Even though I was one of those people. Even though I have massive structural issues in my have massive structural issues in my have massive structural issues in my nose, I got through that and I'm able to nose, I got through that and I'm able to nose, I got through that and I'm able to breathe completely normally through my breathe completely normally through my breathe completely normally through my nose. And the respiratory therapist at nose. And the respiratory therapist at nose. And the respiratory therapist at Stamford that I talked to about this had Stamford that I talked to about this had Stamford that I talked to about this had the exact same thing. She was slated for the exact same thing. She was slated for the exact same thing. She was slated for surgery. She started nasal breathing, surgery. She started nasal breathing, surgery. She started nasal breathing, started humming, started using a little started humming, started using a little started humming, started using a little piece of tape, and everything changed, piece of tape, and everything changed, piece of tape, and everything changed, which is why she prescribes tape to which is why she prescribes tape to which is why she prescribes tape to every single one of her patients. So every single one of her patients. So every single one of her patients. So again, we have that spectrum of nasal again, we have that spectrum of nasal again, we have that spectrum of nasal breathing. For people with extreme breathing. For people with extreme breathing. For people with extreme structural issues, go get a scan, get structural issues, go get a scan, get structural issues, go get a scan, get checked out. Surgery can be incredibly checked out. Surgery can be incredibly checked out. Surgery can be incredibly beneficial for most of us that are just beneficial for most of us that are just beneficial for most of us that are just dealing with bad habits and chronic dealing with bad habits and chronic dealing with bad habits and chronic congestion. There are a lot of things congestion. There are a lot of things congestion. There are a lot of things you can do to improve that congestion so you can do to improve that congestion so you can do to improve that congestion so that nasal breathing becomes easier. that nasal breathing becomes easier. that nasal breathing becomes easier. It's linked to everything. This idea It's linked to everything. This idea It's linked to everything. This idea that our lifestyles can be our best that our lifestyles can be our best that our lifestyles can be our best medicine is something I'm so passionate medicine is something I'm so passionate medicine is something I'm so passionate about. It that's not anti- medicine. about. It that's not anti- medicine. about. It that's not anti- medicine. It's just saying we can also use food as It's just saying we can also use food as It's just saying we can also use food as medicine, medicine, medicine, >> exercise as medicine, or as you've just >> exercise as medicine, or as you've just >> exercise as medicine, or as you've just mentioned, breathing as medicine if we mentioned, breathing as medicine if we mentioned, breathing as medicine if we do it in the correct way. Right. do it in the correct way. Right. do it in the correct way. Right. >> And this idea that some of us are >> And this idea that some of us are >> And this idea that some of us are congested congested congested and therefore we think we can't breathe and therefore we think we can't breathe and therefore we think we can't breathe through our noses. You've just addressed through our noses. You've just addressed through our noses. You've just addressed that. And of course, the chronic mouth that. And of course, the chronic mouth that. And of course, the chronic mouth breathing could be causing that breathing could be causing that breathing could be causing that congestion. So if you can change it congestion. So if you can change it congestion. So if you can change it over, before you know it, that will over, before you know it, that will over, before you know it, that will start to change. But it could also be start to change. But it could also be start to change. But it could also be because if your diet, if you're having because if your diet, if you're having because if your diet, if you're having loads of ultrarocessed foods, some of loads of ultrarocessed foods, some of loads of ultrarocessed foods, some of them you're perhaps reacting to, maybe them you're perhaps reacting to, maybe them you're perhaps reacting to, maybe not a full-blown allergy, maybe a little not a full-blown allergy, maybe a little not a full-blown allergy, maybe a little bit of an intolerance, that can also bit of an intolerance, that can also bit of an intolerance, that can also cause congestion intolerances. I know I cause congestion intolerances. I know I cause congestion intolerances. I know I can be very sensitive to foods and if I can be very sensitive to foods and if I can be very sensitive to foods and if I eat the wrong foods for me, eat the wrong foods for me, eat the wrong foods for me, I I start to feel my nose blocking up. I I start to feel my nose blocking up. I I start to feel my nose blocking up. Dairy is one of those. Dairy is one of those. Dairy is one of those. >> Just going to say that. Yes. And for >> Just going to say that. Yes. And for >> Just going to say that. Yes. And for many kind of Asians and African sort of many kind of Asians and African sort of many kind of Asians and African sort of descent people, dairy is an issue, you descent people, dairy is an issue, you descent people, dairy is an issue, you know. So all these things are multifact know. So all these things are multifact know. So all these things are multifact at all. I'm not saying that to confuse at all. I'm not saying that to confuse at all. I'm not saying that to confuse people. I'm kind of saying that to people. I'm kind of saying that to people. I'm kind of saying that to empower people to go. I think most empower people to go. I think most empower people to go. I think most people will be able to breathe through people will be able to breathe through people will be able to breathe through their nose, but of course some people their nose, but of course some people their nose, but of course some people will need to go and see an ENT doctor will need to go and see an ENT doctor will need to go and see an ENT doctor and they may need some work if they've and they may need some work if they've and they may need some work if they've had a broken nose, for example. The most had a broken nose, for example. The most had a broken nose, for example. The most work you're going to have to do is work you're going to have to do is work you're going to have to do is figure out what is your core issue figure out what is your core issue figure out what is your core issue stopping you from nasal breathing. stopping you from nasal breathing. stopping you from nasal breathing. Right? That's where the most work and Right? That's where the most work and Right? That's where the most work and most research. After that, applying most research. After that, applying most research. After that, applying these different hacks, this is the easy these different hacks, this is the easy these different hacks, this is the easy and the fun part, right? So, is it and the fun part, right? So, is it and the fun part, right? So, is it structural? Is it just chronic structural? Is it just chronic structural? Is it just chronic inflammation? Is it just a bad habit? If inflammation? Is it just a bad habit? If inflammation? Is it just a bad habit? If it is chronic inflammation, what's it is chronic inflammation, what's it is chronic inflammation, what's causing that? Try an elimination diet, causing that? Try an elimination diet, causing that? Try an elimination diet, right? Remove remove dairy for a week. right? Remove remove dairy for a week. right? Remove remove dairy for a week. Um, we know that snoring and sleep apnea Um, we know that snoring and sleep apnea Um, we know that snoring and sleep apnea go through the roof in allergy season. go through the roof in allergy season. go through the roof in allergy season. Why? Because people get stuffed up. They Why? Because people get stuffed up. They Why? Because people get stuffed up. They start [snorts] mouth breathing and they start [snorts] mouth breathing and they start [snorts] mouth breathing and they start snoring. So, if we know that's start snoring. So, if we know that's start snoring. So, if we know that's what's causing such a huge percentage of what's causing such a huge percentage of what's causing such a huge percentage of snoring and even mild to moderate sleep snoring and even mild to moderate sleep snoring and even mild to moderate sleep apnea, then it makes sense to me find a apnea, then it makes sense to me find a apnea, then it makes sense to me find a way of clearing your nose. There's some way of clearing your nose. There's some way of clearing your nose. There's some antihistamine drugs that work really antihistamine drugs that work really antihistamine drugs that work really well for people who want to clear their well for people who want to clear their well for people who want to clear their nose and be able to get a a nice night nose and be able to get a a nice night nose and be able to get a a nice night of sleep. Do you think for some people of sleep. Do you think for some people of sleep. Do you think for some people they're they've got functional breathing they're they've got functional breathing they're they've got functional breathing patterns. They're breathing through patterns. They're breathing through patterns. They're breathing through their nose at night, but then let's say their nose at night, but then let's say their nose at night, but then let's say it's allergy season, right? it's allergy season, right? it's allergy season, right? >> And so for a month they're struggling >> And so for a month they're struggling >> And so for a month they're struggling with hay fever. They've got a block with hay fever. They've got a block with hay fever. They've got a block nose. So, you know, because they're not nose. So, you know, because they're not nose. So, you know, because they're not paying attention, they start to mouth paying attention, they start to mouth paying attention, they start to mouth breathe more. breathe more. breathe more. >> Yes. >> Yes. >> Yes. >> But could it be that before they know >> But could it be that before they know >> But could it be that before they know it, they're starting to incrain a new it, they're starting to incrain a new it, they're starting to incrain a new pattern? pattern? pattern? >> Yes. So allergy season finishes but >> Yes. So allergy season finishes but >> Yes. So allergy season finishes but actually the pattern that they developed actually the pattern that they developed actually the pattern that they developed then continues long term. then continues long term. then continues long term. >> This is why so many kids get asthma. Not >> This is why so many kids get asthma. Not >> This is why so many kids get asthma. Not all of them but so many kids they start all of them but so many kids they start all of them but so many kids they start with a severe respiratory um problem with a severe respiratory um problem with a severe respiratory um problem right the flu or something they develop right the flu or something they develop right the flu or something they develop mouth breathing over a few weeks and at mouth breathing over a few weeks and at mouth breathing over a few weeks and at night it becomes very very easy [sighs] night it becomes very very easy [sighs] night it becomes very very easy [sighs] [panting] [panting] [panting] through those bad habits they start through those bad habits they start through those bad habits they start getting symptoms of asthma that becomes getting symptoms of asthma that becomes getting symptoms of asthma that becomes asthma. Inflammation of the airways asthma. Inflammation of the airways asthma. Inflammation of the airways right? If you have inflammation of the right? If you have inflammation of the right? If you have inflammation of the airways, that's the core issue. What do airways, that's the core issue. What do airways, that's the core issue. What do you do? You need to re remove that you do? You need to re remove that you do? You need to re remove that inflammation. And the drugs are great. inflammation. And the drugs are great. inflammation. And the drugs are great. Bronco dilators work wonderfully. Oral Bronco dilators work wonderfully. Oral Bronco dilators work wonderfully. Oral steroids can work great. But as a steroids can work great. But as a steroids can work great. But as a long-term solution, we know now very long-term solution, we know now very long-term solution, we know now very clearly those are bad news. After a few clearly those are bad news. After a few clearly those are bad news. After a few decades of taking oral steroids, it can decades of taking oral steroids, it can decades of taking oral steroids, it can lead to a bunch of chronic issues. So, lead to a bunch of chronic issues. So, lead to a bunch of chronic issues. So, it might be a good opportunity when you it might be a good opportunity when you it might be a good opportunity when you see that red flag appear with your kid see that red flag appear with your kid see that red flag appear with your kid or with yourself to be like, "Okay, I or with yourself to be like, "Okay, I or with yourself to be like, "Okay, I don't need to do it tomorrow. I don't don't need to do it tomorrow. I don't don't need to do it tomorrow. I don't need to do it this week, but soon I need to do it this week, but soon I need to do it this week, but soon I should consider getting better control should consider getting better control should consider getting better control of this so that I can live a fuller life of this so that I can live a fuller life of this so that I can live a fuller life without relying on increasing doses of without relying on increasing doses of without relying on increasing doses of these drugs." these drugs." these drugs." >> So, going back to where we started, we >> So, going back to where we started, we >> So, going back to where we started, we were talking about asthma, and you've were talking about asthma, and you've were talking about asthma, and you've just brought up asthma again. just brought up asthma again. just brought up asthma again. we made the case and and look you you've we made the case and and look you you've we made the case and and look you you've made it at length before when you've made it at length before when you've made it at length before when you've been on this show um about nasal been on this show um about nasal been on this show um about nasal breathing versus mouth breathing and breathing versus mouth breathing and breathing versus mouth breathing and people can revisit our earlier episodes people can revisit our earlier episodes people can revisit our earlier episodes if they want to go deeper into that if they want to go deeper into that if they want to go deeper into that >> if someone's listening to this and they >> if someone's listening to this and they >> if someone's listening to this and they currently have asthma [clears throat] currently have asthma [clears throat] currently have asthma [clears throat] >> and you always acknowledge you're not a >> and you always acknowledge you're not a >> and you always acknowledge you're not a doctor right you're not their physician doctor right you're not their physician doctor right you're not their physician you're a journalist who has done the you're a journalist who has done the you're a journalist who has done the research and is sharing it so I'll research and is sharing it so I'll research and is sharing it so I'll you'll make it clear I'm making that you'll make it clear I'm making that you'll make it clear I'm making that there. But what is something that that there. But what is something that that there. But what is something that that person can think about doing to start to person can think about doing to start to person can think about doing to start to improve things? improve things? improve things? >> The number one thing I would do is to >> The number one thing I would do is to >> The number one thing I would do is to get a very good respiratory therapist get a very good respiratory therapist get a very good respiratory therapist who has experience with asthmatics. If who has experience with asthmatics. If who has experience with asthmatics. If you can afford that, if that's available you can afford that, if that's available you can afford that, if that's available for you, these people can coach you for you, these people can coach you for you, these people can coach you through the entire thing. They are through the entire thing. They are through the entire thing. They are qualified to do this. If you are someone qualified to do this. If you are someone qualified to do this. If you are someone who does not want to take that path, who who does not want to take that path, who who does not want to take that path, who wants to experiment with things on your wants to experiment with things on your wants to experiment with things on your own, I am not a doctor. You need to be own, I am not a doctor. You need to be own, I am not a doctor. You need to be talking to your doctor about this. Do talking to your doctor about this. Do talking to your doctor about this. Do not stop taking any of your drugs to to not stop taking any of your drugs to to not stop taking any of your drugs to to be clear. But you can start be clear. But you can start be clear. But you can start experimenting with healthy, slower, more experimenting with healthy, slower, more experimenting with healthy, slower, more nourishing breathing habits. There are nourishing breathing habits. There are nourishing breathing habits. There are no negative side effects to breathing no negative side effects to breathing no negative side effects to breathing better. Zero. And part of what you can better. Zero. And part of what you can better. Zero. And part of what you can do, we've we've talked about the nasal do, we've we've talked about the nasal do, we've we've talked about the nasal breathing versus mouth breathing, right? breathing versus mouth breathing, right? breathing versus mouth breathing, right? If that's not available to you or you've If that's not available to you or you've If that's not available to you or you've already established that, the next thing already established that, the next thing already established that, the next thing you can do is to learn to take softer, you can do is to learn to take softer, you can do is to learn to take softer, deeper breaths, fewer breaths that are deeper breaths, fewer breaths that are deeper breaths, fewer breaths that are more enriching. And this is how this more enriching. And this is how this more enriching. And this is how this looks. This does not make for good looks. This does not make for good looks. This does not make for good podcast because it's going to be silent. podcast because it's going to be silent. podcast because it's going to be silent. But you're just taking an inhale through But you're just taking an inhale through But you're just taking an inhale through your nose your nose your nose very softly. You're feeling a soft very softly. You're feeling a soft very softly. You're feeling a soft expansion in the abdominal area. And as expansion in the abdominal area. And as expansion in the abdominal area. And as you exhale, you feel a slight you exhale, you feel a slight you exhale, you feel a slight contraction. I shouldn't be able to see contraction. I shouldn't be able to see contraction. I shouldn't be able to see your shoulders going up and down. You your shoulders going up and down. You your shoulders going up and down. You are not forcing this. If I were watching are not forcing this. If I were watching are not forcing this. If I were watching you breathe from across a sofa, right, you breathe from across a sofa, right, you breathe from across a sofa, right, with a coffee table in front, I would with a coffee table in front, I would with a coffee table in front, I would not be able to see you breathe. It is so not be able to see you breathe. It is so not be able to see you breathe. It is so soft and so subtle. I soft and so subtle. I soft and so subtle. I >> I think James, it reminds me, did you >> I think James, it reminds me, did you >> I think James, it reminds me, did you not write in the book at some point not write in the book at some point not write in the book at some point about about about Many years ago in Japan, a test to join Many years ago in Japan, a test to join Many years ago in Japan, a test to join the army, I think, was right. the army, I think, was right. the army, I think, was right. >> You have to breathe with a feather under >> You have to breathe with a feather under >> You have to breathe with a feather under your nose. And the you know, if if your nose. And the you know, if if your nose. And the you know, if if people could see the feather move, you people could see the feather move, you people could see the feather move, you don't get in. don't get in. don't get in. >> Yep. >> Yep. >> Yep. >> Right. Good. Good memory. [laughter] >> Right. Good. Good memory. [laughter] >> Right. Good. Good memory. [laughter] Yeah. Yeah. That's Yeah. Yeah. That's Yeah. Yeah. That's >> I mean, you wrote this book many years >> I mean, you wrote this book many years >> I mean, you wrote this book many years ago now, but do do you remember that ago now, but do do you remember that ago now, but do do you remember that story? story? story? >> I certainly do remember that and it >> I certainly do remember that and it >> I certainly do remember that and it sticks with me because it's such a a sticks with me because it's such a a sticks with me because it's such a a visual image, right? Um because that is visual image, right? Um because that is visual image, right? Um because that is showing how in control of you uh how in showing how in control of you uh how in showing how in control of you uh how in control of your body are you right? Are control of your body are you right? Are control of your body are you right? Are you able to control your nervous system? you able to control your nervous system? you able to control your nervous system? Because if you can't control your Because if you can't control your Because if you can't control your nervous system in your breathing in a nervous system in your breathing in a nervous system in your breathing in a environment in which you were safe in environment in which you were safe in environment in which you were safe in front of you know other officers, who front of you know other officers, who front of you know other officers, who could think that you could control could think that you could control could think that you could control yourself when you really need to have yourself when you really need to have yourself when you really need to have your act together in battle? And this is your act together in battle? And this is your act together in battle? And this is something that could be very effective something that could be very effective something that could be very effective for asthmatics. If you are able to for asthmatics. If you are able to for asthmatics. If you are able to breathe so soft and so subtly, you think breathe so soft and so subtly, you think breathe so soft and so subtly, you think about the amount of inflammation in your about the amount of inflammation in your about the amount of inflammation in your airways. You think about what happens airways. You think about what happens airways. You think about what happens during an asthma attack. Asthmatics during an asthma attack. Asthmatics during an asthma attack. Asthmatics breathe in, [sighs and gasps] they feel breathe in, [sighs and gasps] they feel breathe in, [sighs and gasps] they feel some constriction, right? And that makes some constriction, right? And that makes some constriction, right? And that makes them paranoid. They have to get another them paranoid. They have to get another them paranoid. They have to get another breath in, right? Oh, I'm going to lose breath in, right? Oh, I'm going to lose breath in, right? Oh, I'm going to lose my breath. I need to breathe some more. my breath. I need to breathe some more. my breath. I need to breathe some more. [sighs and panting] panic attack, asthma attack, they're so panic attack, asthma attack, they're so similar in so many ways. But if you similar in so many ways. But if you similar in so many ways. But if you start to feel that coming on, instead of start to feel that coming on, instead of start to feel that coming on, instead of defaulting to over breathing, which is defaulting to over breathing, which is defaulting to over breathing, which is the single worst thing you can do at the single worst thing you can do at the single worst thing you can do at that moment, why not default to an even that moment, why not default to an even that moment, why not default to an even slower, even softer breath? and Patrick slower, even softer breath? and Patrick slower, even softer breath? and Patrick Mchuan whom you've had on this this Mchuan whom you've had on this this Mchuan whom you've had on this this show. This is what he has done with show. This is what he has done with show. This is what he has done with thousands and thousands of asthmatics thousands and thousands of asthmatics thousands and thousands of asthmatics around the world to reduce or resolve around the world to reduce or resolve around the world to reduce or resolve their asthma. It is a real thing and their asthma. It is a real thing and their asthma. It is a real thing and it's not too much of a of a leap of it's not too much of a of a leap of it's not too much of a of a leap of logic to be like if inflam if over logic to be like if inflam if over logic to be like if inflam if over breathing is causing inflammation and breathing is causing inflammation and breathing is causing inflammation and causing my uh airway to close up. Well, causing my uh airway to close up. Well, causing my uh airway to close up. Well, obviously if I breathe more slowly and obviously if I breathe more slowly and obviously if I breathe more slowly and softly, that's going to open things up. softly, that's going to open things up. softly, that's going to open things up. >> And I guess the other point to to raise >> And I guess the other point to to raise >> And I guess the other point to to raise there is that as you mentioned about there is that as you mentioned about there is that as you mentioned about Patrick Mcun who's done this with Patrick Mcun who's done this with Patrick Mcun who's done this with thousands of asthmatics, thousands of asthmatics, thousands of asthmatics, asthma is also multiffactorial, right? asthma is also multiffactorial, right? asthma is also multiffactorial, right? Why not? If you're interested, give this Why not? If you're interested, give this Why not? If you're interested, give this a try. You may find things get fully a try. You may find things get fully a try. You may find things get fully better. You may find that you need less better. You may find that you need less better. You may find that you need less inhalers. You may be able to get off inhalers. You may be able to get off inhalers. You may be able to get off your steroid inhaler and only use the your steroid inhaler and only use the your steroid inhaler and only use the blue cell inhaler now and again when you blue cell inhaler now and again when you blue cell inhaler now and again when you get wheezy, get wheezy, get wheezy, >> you know, or it may make no difference, >> you know, or it may make no difference, >> you know, or it may make no difference, right? Which is unlikely it's going to right? Which is unlikely it's going to right? Which is unlikely it's going to make no difference, but make no difference, but make no difference, but there's no risk here. You know, there there's no risk here. You know, there there's no risk here. You know, there are effects of slow conscious breathing, are effects of slow conscious breathing, are effects of slow conscious breathing, right? But I wouldn't necessarily call right? But I wouldn't necessarily call right? But I wouldn't necessarily call them side effects. They're sort of very them side effects. They're sort of very them side effects. They're sort of very desirable effects, aren't they? desirable effects, aren't they? desirable effects, aren't they? I've never heard of any negative side I've never heard of any negative side I've never heard of any negative side effect to doing something better, to effect to doing something better, to effect to doing something better, to allowing your body to restore better and allowing your body to restore better and allowing your body to restore better and and breathing is certainly part of that. and breathing is certainly part of that. and breathing is certainly part of that. I don't know of any negative side effect I don't know of any negative side effect I don't know of any negative side effect to learning how to eat better, right? Or to learning how to eat better, right? Or to learning how to eat better, right? Or or learning how to exercise at a normal or learning how to exercise at a normal or learning how to exercise at a normal level. There are no negative side level. There are no negative side level. There are no negative side effects of this. I think the difference effects of this. I think the difference effects of this. I think the difference with breathing is it's available to us with breathing is it's available to us with breathing is it's available to us all the time. all the time. all the time. >> So, uh you know, unlike exercise, people >> So, uh you know, unlike exercise, people >> So, uh you know, unlike exercise, people say, "Oh, you should meditate for 30 say, "Oh, you should meditate for 30 say, "Oh, you should meditate for 30 minutes twice a day." That will work. A minutes twice a day." That will work. A minutes twice a day." That will work. A lot of people can't fit that into their lot of people can't fit that into their lot of people can't fit that into their schedules, but this is something that schedules, but this is something that schedules, but this is something that you can be doing as you go about into you can be doing as you go about into you can be doing as you go about into your world, right? As you sit in your your world, right? As you sit in your your world, right? As you sit in your office, as you sit in a car, as you walk office, as you sit in a car, as you walk office, as you sit in a car, as you walk around, you can be improving your around, you can be improving your around, you can be improving your breathing. And the point of all of this breathing. And the point of all of this breathing. And the point of all of this is to develop better habits so that you is to develop better habits so that you is to develop better habits so that you don't need to think about it months don't need to think about it months don't need to think about it months later. And that's really where I like to later. And that's really where I like to later. And that's really where I like to get people because they say, "Oh man, I get people because they say, "Oh man, I get people because they say, "Oh man, I got to pay attention to my mouth. I got got to pay attention to my mouth. I got got to pay attention to my mouth. I got to pay attention to breathing uh really to pay attention to breathing uh really to pay attention to breathing uh really low and slow. I have to pay attention to low and slow. I have to pay attention to low and slow. I have to pay attention to my diaphragm. I said you do for now, my diaphragm. I said you do for now, my diaphragm. I said you do for now, >> but soon you won't even have to think >> but soon you won't even have to think >> but soon you won't even have to think about it. This is your new default and about it. This is your new default and about it. This is your new default and it can change your life. it can change your life. it can change your life. >> For people who want to start introducing >> For people who want to start introducing >> For people who want to start introducing that practice and they go, okay, I I that practice and they go, okay, I I that practice and they go, okay, I I want to look at nasal breathing. I want want to look at nasal breathing. I want want to look at nasal breathing. I want to do that slow silent breath which you to do that slow silent breath which you to do that slow silent breath which you know the timing if people want to know know the timing if people want to know know the timing if people want to know it's all in the book about it's all in the book about it's all in the book about >> you know five and a half or 6 seconds in >> you know five and a half or 6 seconds in >> you know five and a half or 6 seconds in five and a half or 6 seconds out. five and a half or 6 seconds out. five and a half or 6 seconds out. [gasps] [gasps] [gasps] >> What is the minimum amount of time you >> What is the minimum amount of time you >> What is the minimum amount of time you think someone really needs to invest in think someone really needs to invest in think someone really needs to invest in doing that kind of breath to start doing that kind of breath to start doing that kind of breath to start feeling and getting a difference? feeling and getting a difference? feeling and getting a difference? >> Some people can change a habit in a few >> Some people can change a habit in a few >> Some people can change a habit in a few weeks, weeks, weeks, >> right? Some people can change a habit in >> right? Some people can change a habit in >> right? Some people can change a habit in several months. Uh I was able to change several months. Uh I was able to change several months. Uh I was able to change my habits permanently in a couple of my habits permanently in a couple of my habits permanently in a couple of months. A pretty rigor. But I get kind months. A pretty rigor. But I get kind months. A pretty rigor. But I get kind of into this stuff. of into this stuff. of into this stuff. >> Yeah, me too. you know, so of pretty >> Yeah, me too. you know, so of pretty >> Yeah, me too. you know, so of pretty rigorous um exercises of really sticking rigorous um exercises of really sticking rigorous um exercises of really sticking to the plan because I felt every day to the plan because I felt every day to the plan because I felt every day what this was doing for my conscious what this was doing for my conscious what this was doing for my conscious waking hours, my energy levels, my waking hours, my energy levels, my waking hours, my energy levels, my ability to think more clearly and ability to think more clearly and ability to think more clearly and especially at night, the depth of my especially at night, the depth of my especially at night, the depth of my sleep, how I was able to sleep so much sleep, how I was able to sleep so much sleep, how I was able to sleep so much better. So, it inspired me to keep better. So, it inspired me to keep better. So, it inspired me to keep going. But it depends on again where you going. But it depends on again where you going. But it depends on again where you are on that spectrum. You can start with are on that spectrum. You can start with are on that spectrum. You can start with these very very simple things. these very very simple things. these very very simple things. Experiment with nasal breathing. Experiment with nasal breathing. Experiment with nasal breathing. Experiment with the tape. And next time Experiment with the tape. And next time Experiment with the tape. And next time you're walking around, doesn't matter if you're walking around, doesn't matter if you're walking around, doesn't matter if you're walking to work, walking in an you're walking to work, walking in an you're walking to work, walking in an airport, breathe in and out of your airport, breathe in and out of your airport, breathe in and out of your nose. And be sure you're doing that. nose. And be sure you're doing that. nose. And be sure you're doing that. Breathing in and out of your nose. If Breathing in and out of your nose. If Breathing in and out of your nose. If it's comfortable for you at one pace, it's comfortable for you at one pace, it's comfortable for you at one pace, speed it up and see where that limit is, speed it up and see where that limit is, speed it up and see where that limit is, right? And then just stay just behind right? And then just stay just behind right? And then just stay just behind that limit to acclimate yourself to it. that limit to acclimate yourself to it. that limit to acclimate yourself to it. >> Yeah. Once you really start tuning in >> Yeah. Once you really start tuning in >> Yeah. Once you really start tuning in and become aware, you start to notice it and become aware, you start to notice it and become aware, you start to notice it everywhere. You know, you start to everywhere. You know, you start to everywhere. You know, you start to notice when you're not doing it. And you notice when you're not doing it. And you notice when you're not doing it. And you know, I've I've realized in my own life know, I've I've realized in my own life know, I've I've realized in my own life that, you know, what one part of my job that, you know, what one part of my job that, you know, what one part of my job is to have host these conversations. So, is to have host these conversations. So, is to have host these conversations. So, of course, for most of it, of course, for most of it, of course, for most of it, >> well, for a lot of it, you're mouth >> well, for a lot of it, you're mouth >> well, for a lot of it, you're mouth breathing because that's what you do breathing because that's what you do breathing because that's what you do when you talk. And I think a mutual when you talk. And I think a mutual when you talk. And I think a mutual friend of ours, Brian McKenzie, I've friend of ours, Brian McKenzie, I've friend of ours, Brian McKenzie, I've been chatting to Brian a lot about this been chatting to Brian a lot about this been chatting to Brian a lot about this over the years. And I've actually over the years. And I've actually over the years. And I've actually noticed that when I'm doing live events noticed that when I'm doing live events noticed that when I'm doing live events and speaking or I'm doing a lot of and speaking or I'm doing a lot of and speaking or I'm doing a lot of podcasting, podcasting, podcasting, actually, I do notice there's a little actually, I do notice there's a little actually, I do notice there's a little bit of fatigue compared to doing other bit of fatigue compared to doing other bit of fatigue compared to doing other tasks that don't require me to open my tasks that don't require me to open my tasks that don't require me to open my mouth because it's a, you know, there's mouth because it's a, you know, there's mouth because it's a, you know, there's a different physiology going on when a different physiology going on when a different physiology going on when you're breathing mostly through your you're breathing mostly through your you're breathing mostly through your mouth than through your nose. And if mouth than through your nose. And if mouth than through your nose. And if people [laughter] want to really see the people [laughter] want to really see the people [laughter] want to really see the difference, they should read the book difference, they should read the book difference, they should read the book and look at that 20-day stampin and look at that 20-day stampin and look at that 20-day stampin experiment, which is alarming. Could you experiment, which is alarming. Could you experiment, which is alarming. Could you just just just >> give us the top line of that? I know >> give us the top line of that? I know >> give us the top line of that? I know it's it's there's a lot of color and it's it's there's a lot of color and it's it's there's a lot of color and storytelling around it throughout the storytelling around it throughout the storytelling around it throughout the book, book, book, >> but just talk topline what happened to >> but just talk topline what happened to >> but just talk topline what happened to really show people the differences really show people the differences really show people the differences between mouth breathing and nasal between mouth breathing and nasal between mouth breathing and nasal breathing. I do want to mention one breathing. I do want to mention one breathing. I do want to mention one thing and I'm I'm happy to do that give thing and I'm I'm happy to do that give thing and I'm I'm happy to do that give you the bullet points from that but you the bullet points from that but you the bullet points from that but regarding public speaking and mouth regarding public speaking and mouth regarding public speaking and mouth breathing. So I'm in the same boat. So breathing. So I'm in the same boat. So breathing. So I'm in the same boat. So we're in the same line of work, right? we're in the same line of work, right? we're in the same line of work, right? We have to do this all day long. And I We have to do this all day long. And I We have to do this all day long. And I was talking to a a breath worker about was talking to a a breath worker about was talking to a a breath worker about this. And I I said, you know, I really this. And I I said, you know, I really this. And I I said, you know, I really want to figure out a way of conserving want to figure out a way of conserving want to figure out a way of conserving my energy cuz I'm just gassed at the end my energy cuz I'm just gassed at the end my energy cuz I'm just gassed at the end of these long conversations. You know, of these long conversations. You know, of these long conversations. You know, I'm so excited to do them. But I think I'm so excited to do them. But I think I'm so excited to do them. But I think it's not just mentally. I think it's it's not just mentally. I think it's it's not just mentally. I think it's physical. And she told me, she said, physical. And she told me, she said, physical. And she told me, she said, "Well, in between every sentence that "Well, in between every sentence that "Well, in between every sentence that you say, you just stop you say, you just stop you say, you just stop and you take a nasal breath in and then and you take a nasal breath in and then and you take a nasal breath in and then you exhale." I'm like, "Cool. That's not you exhale." I'm like, "Cool. That's not you exhale." I'm like, "Cool. That's not going to work on a stage with a thousand going to work on a stage with a thousand going to work on a stage with a thousand people [laughter] doing a podcast." So, people [laughter] doing a podcast." So, people [laughter] doing a podcast." So, the the answer to that in in my mind is the the answer to that in in my mind is the the answer to that in in my mind is we live in this world, right? We're we live in this world, right? We're we live in this world, right? We're going to have to abuse our bodies. I going to have to abuse our bodies. I going to have to abuse our bodies. I didn't sleep very well last night. I was didn't sleep very well last night. I was didn't sleep very well last night. I was in a hotel is very loud, right? I'm on a in a hotel is very loud, right? I'm on a in a hotel is very loud, right? I'm on a lot of airplanes. I don't always eat lot of airplanes. I don't always eat lot of airplanes. I don't always eat that well when I'm on the road. When I'm that well when I'm on the road. When I'm that well when I'm on the road. When I'm home, I try to take better. But I choose home, I try to take better. But I choose home, I try to take better. But I choose to live in this world. There are some to live in this world. There are some to live in this world. There are some things you're just going to have to deal things you're just going to have to deal things you're just going to have to deal with. And one of those things is this with. And one of those things is this with. And one of those things is this level of exhaustion. After talking for level of exhaustion. After talking for level of exhaustion. After talking for 7, eight hours a day, not mental 7, eight hours a day, not mental 7, eight hours a day, not mental fatigue, it's but I'm not moving. I'm fatigue, it's but I'm not moving. I'm fatigue, it's but I'm not moving. I'm just sitting down. I'm like, why am I so just sitting down. I'm like, why am I so just sitting down. I'm like, why am I so tired? I talked to a Chiang master about tired? I talked to a Chiang master about tired? I talked to a Chiang master about this and he said that this is why in this and he said that this is why in this and he said that this is why in ancient China and and currently people ancient China and and currently people ancient China and and currently people that adhere to Chiang practices, that adhere to Chiang practices, that adhere to Chiang practices, no emotions. They're very straight up no emotions. They're very straight up no emotions. They're very straight up because emotions take energy from you because emotions take energy from you because emotions take energy from you too. too. too. >> Always breathing in and out of the nose, >> Always breathing in and out of the nose, >> Always breathing in and out of the nose, speaking seldomly. I said totally cool speaking seldomly. I said totally cool speaking seldomly. I said totally cool if you're living a solitary life in the if you're living a solitary life in the if you're living a solitary life in the woods. That does not work for for my woods. That does not work for for my woods. That does not work for for my line of work. Right. So, I think we're line of work. Right. So, I think we're line of work. Right. So, I think we're just kind of hosed as far as that goes. just kind of hosed as far as that goes. just kind of hosed as far as that goes. The one thing we can do is when we're The one thing we can do is when we're The one thing we can do is when we're done talking, when we're done with this done talking, when we're done with this done talking, when we're done with this podcast in the taxi back to the airport, podcast in the taxi back to the airport, podcast in the taxi back to the airport, I'm going to be humming. I'm going to be I'm going to be humming. I'm going to be I'm going to be humming. I'm going to be breathing in and out of my nose and I'm breathing in and out of my nose and I'm breathing in and out of my nose and I'm going to try to get my respiration going to try to get my respiration going to try to get my respiration locked back in so I can conserve the locked back in so I can conserve the locked back in so I can conserve the energy that I have left. Yeah. What the energy that I have left. Yeah. What the energy that I have left. Yeah. What the practical takehome is for people is just practical takehome is for people is just practical takehome is for people is just be aware that if you are in a job, let's be aware that if you are in a job, let's be aware that if you are in a job, let's say you're in sales and you're say you're in sales and you're say you're in sales and you're constantly on the phone or in meetings constantly on the phone or in meetings constantly on the phone or in meetings and trying to talk to people or and trying to talk to people or and trying to talk to people or constantly on Zoom calls as part of your constantly on Zoom calls as part of your constantly on Zoom calls as part of your job and talking, just be aware that that job and talking, just be aware that that job and talking, just be aware that that does take a certain toll. And you might does take a certain toll. And you might does take a certain toll. And you might notice on days where you're not on those notice on days where you're not on those notice on days where you're not on those Zoom calls or you're not talking as Zoom calls or you're not talking as Zoom calls or you're not talking as much, you may go, "Oh, wow. I'm not much, you may go, "Oh, wow. I'm not much, you may go, "Oh, wow. I'm not quite as tired or my you know my quite as tired or my you know my quite as tired or my you know my propensity to want to do things in the propensity to want to do things in the propensity to want to do things in the evening is different. A lot of people evening is different. A lot of people evening is different. A lot of people now, of course, if they're driving with now, of course, if they're driving with now, of course, if they're driving with Bluetooth technology, they will catch up Bluetooth technology, they will catch up Bluetooth technology, they will catch up with mates or family members while with mates or family members while with mates or family members while driving. driving. driving. >> You know, again, there's a road safety >> You know, again, there's a road safety >> You know, again, there's a road safety issue, which I must acknowledge, you issue, which I must acknowledge, you issue, which I must acknowledge, you know, and but the we're sort of talking know, and but the we're sort of talking know, and but the we're sort of talking about it through the lens of that. I'm about it through the lens of that. I'm about it through the lens of that. I'm I'm not saying don't do it, you know, if I'm not saying don't do it, you know, if I'm not saying don't do it, you know, if if it's safe to do so and you want to do if it's safe to do so and you want to do if it's safe to do so and you want to do it. But just be aware constantly talking it. But just be aware constantly talking it. But just be aware constantly talking is likely to take some of your energy, is likely to take some of your energy, is likely to take some of your energy, right? And one of the reasons for that right? And one of the reasons for that right? And one of the reasons for that is to do with mouth breathing versus is to do with mouth breathing versus is to do with mouth breathing versus nasal breathing. So I think it's nasal breathing. So I think it's nasal breathing. So I think it's >> them again going back to what you said >> them again going back to what you said >> them again going back to what you said at the start, it's about empowering at the start, it's about empowering at the start, it's about empowering people. Mhm. It's people. Mhm. It's people. Mhm. It's >> about just helping. Someone's going to >> about just helping. Someone's going to >> about just helping. Someone's going to be listening to that go, "Oh my god." be listening to that go, "Oh my god." be listening to that go, "Oh my god." >> That's why on Tuesdays and Thursdays, >> That's why on Tuesdays and Thursdays, >> That's why on Tuesdays and Thursdays, I'm knackered after work because I'm I'm knackered after work because I'm I'm knackered after work because I'm talking all day. And it's just these talking all day. And it's just these talking all day. And it's just these little pennydropping moments that help little pennydropping moments that help little pennydropping moments that help people become more self-aware. people become more self-aware. people become more self-aware. >> And we're not saying don't talk. >> And we're not saying don't talk. >> And we're not saying don't talk. >> I'm [laughter] not we're not saying put >> I'm [laughter] not we're not saying put >> I'm [laughter] not we're not saying put a put a chalkboard around your neck and a put a chalkboard around your neck and a put a chalkboard around your neck and and write stuff out and say because I'm and write stuff out and say because I'm and write stuff out and say because I'm too fatigued. It's acknowledging it. too fatigued. It's acknowledging it. too fatigued. It's acknowledging it. Your your body's flexible. It's meant to Your your body's flexible. It's meant to Your your body's flexible. It's meant to be stressed at times. But I've noticed be stressed at times. But I've noticed be stressed at times. But I've noticed the thing that restores me the most is the thing that restores me the most is the thing that restores me the most is silence and darkness after events. And silence and darkness after events. And silence and darkness after events. And if I have that, I get a reboot. And so if I have that, I get a reboot. And so if I have that, I get a reboot. And so the next day I can do it all over again. the next day I can do it all over again. the next day I can do it all over again. So it's just just something to So it's just just something to So it's just just something to recognize. And this does tie into the recognize. And this does tie into the recognize. And this does tie into the Stanford experiment in which I had read Stanford experiment in which I had read Stanford experiment in which I had read so many studies, talked to so many so many studies, talked to so many so many studies, talked to so many experts experts experts >> in about the difference of mouth >> in about the difference of mouth >> in about the difference of mouth breathing and nasal breathing. All the breathing and nasal breathing. All the breathing and nasal breathing. All the benefits of nasal breathing. It helps benefits of nasal breathing. It helps benefits of nasal breathing. It helps filter allergens, viruses, bacteria, filter allergens, viruses, bacteria, filter allergens, viruses, bacteria, nitric oxide, uh calms the nervous nitric oxide, uh calms the nervous nitric oxide, uh calms the nervous system, allows more oxygen to pump to system, allows more oxygen to pump to system, allows more oxygen to pump to the brain. We know all of this and we the brain. We know all of this and we the brain. We know all of this and we also knew a lot about the damage of also knew a lot about the damage of also knew a lot about the damage of mouth breathing, how it makes you more mouth breathing, how it makes you more mouth breathing, how it makes you more apt to have respiratory infection, apt to have respiratory infection, apt to have respiratory infection, snoring and more. So that was snoring and more. So that was snoring and more. So that was established but no one had done a study established but no one had done a study established but no one had done a study >> really side to side of having a control >> really side to side of having a control >> really side to side of having a control of like what does mouth breathing in the of like what does mouth breathing in the of like what does mouth breathing in the same person look like and then switching same person look like and then switching same person look like and then switching them to nasal breathing. What does that them to nasal breathing. What does that them to nasal breathing. What does that look like? It was 10 days of forced look like? It was 10 days of forced look like? It was 10 days of forced mouth breathing. mouth breathing. mouth breathing. >> Sounds awful. >> Sounds awful. >> Sounds awful. >> Followed, but you tell people that's >> Followed, but you tell people that's >> Followed, but you tell people that's what people thought like, oh, this is what people thought like, oh, this is what people thought like, oh, this is some superersize me, you know, stunt or some superersize me, you know, stunt or some superersize me, you know, stunt or whatever. But if you look at the amount whatever. But if you look at the amount whatever. But if you look at the amount of people that are chronically of people that are chronically of people that are chronically congested, congested, congested, >> this is not some crazy thing. This is >> this is not some crazy thing. This is >> this is not some crazy thing. This is we're just putting ourselves into the we're just putting ourselves into the we're just putting ourselves into the position of what million tens of position of what million tens of position of what million tens of millions of people feel like every millions of people feel like every millions of people feel like every single day. The difference is we're single day. The difference is we're single day. The difference is we're recording data. recording data. recording data. >> Okay? So 10 days of mouth breathing, 10 >> Okay? So 10 days of mouth breathing, 10 >> Okay? So 10 days of mouth breathing, 10 days of breathing. What was the days of breathing. What was the days of breathing. What was the difference? difference? difference? >> The biggest difference was in sleep. >> The biggest difference was in sleep. >> The biggest difference was in sleep. This is why I keep going back to sleep. This is why I keep going back to sleep. This is why I keep going back to sleep. I can talk about the things that we I can talk about the things that we I can talk about the things that we felt. Those aren't as important. Extreme felt. Those aren't as important. Extreme felt. Those aren't as important. Extreme fatigue, right? Um uh very uh cloudy in fatigue, right? Um uh very uh cloudy in fatigue, right? Um uh very uh cloudy in in our thoughts. Uh constantly in our thoughts. Uh constantly in our thoughts. Uh constantly struggling to stay awake. All all of struggling to stay awake. All all of struggling to stay awake. All all of these things, sleepiness, but the things these things, sleepiness, but the things these things, sleepiness, but the things that were really measured more than that were really measured more than that were really measured more than anything else was sleep. I don't snore. anything else was sleep. I don't snore. anything else was sleep. I don't snore. I don't have sleep apnea. In a single I don't have sleep apnea. In a single I don't have sleep apnea. In a single night of converting to mouth only night of converting to mouth only night of converting to mouth only breathing, my snoring went up about an breathing, my snoring went up about an breathing, my snoring went up about an hour and a half from zero. And 3 days hour and a half from zero. And 3 days hour and a half from zero. And 3 days later, it was at around four to 5 hours later, it was at around four to 5 hours later, it was at around four to 5 hours a night. And it stayed there and got a night. And it stayed there and got a night. And it stayed there and got worse every single day that that phase worse every single day that that phase worse every single day that that phase of the study continued. The other person of the study continued. The other person of the study continued. The other person in the study, we were allowed a maximum in the study, we were allowed a maximum in the study, we were allowed a maximum of two people. Only two. I know it would of two people. Only two. I know it would of two people. Only two. I know it would have been great to have 200. I've been have been great to have 200. I've been have been great to have 200. I've been trying to get that study going for a trying to get that study going for a trying to get that study going for a long time. They say, "Cool. Do you have long time. They say, "Cool. Do you have long time. They say, "Cool. Do you have $10 million?" I I don't. So, we had two $10 million?" I I don't. So, we had two $10 million?" I I don't. So, we had two people in this. The exact same thing people in this. The exact same thing people in this. The exact same thing happened with them. Uh Andrew Olsen, he happened with them. Uh Andrew Olsen, he happened with them. Uh Andrew Olsen, he volunteered to be in the study. Zero volunteered to be in the study. Zero volunteered to be in the study. Zero snoring, zero sleep apnea when he was snoring, zero sleep apnea when he was snoring, zero sleep apnea when he was breathing normally as as he would. And breathing normally as as he would. And breathing normally as as he would. And then uh it fullon full snoring then uh it fullon full snoring then uh it fullon full snoring throughout the night and sleep apnea throughout the night and sleep apnea throughout the night and sleep apnea choking on ourselves simply by changing choking on ourselves simply by changing choking on ourselves simply by changing the pathway through which we breathe the pathway through which we breathe the pathway through which we breathe air. And then for the other phase where air. And then for the other phase where air. And then for the other phase where we converted to nasal breathing, wore a we converted to nasal breathing, wore a we converted to nasal breathing, wore a little piece of tape, all of the little piece of tape, all of the little piece of tape, all of the snoring, all of the sleep apnea, all of snoring, all of the sleep apnea, all of snoring, all of the sleep apnea, all of it 100% resolved after day two. And I it 100% resolved after day two. And I it 100% resolved after day two. And I have heard this from so many people as I have heard this from so many people as I have heard this from so many people as I mentioned, you talk about your wife, uh, mentioned, you talk about your wife, uh, mentioned, you talk about your wife, uh, who send me their stuff and say, why who send me their stuff and say, why who send me their stuff and say, why don't more people know about it? Now don't more people know about it? Now don't more people know about it? Now there's all these products, mouth tape there's all these products, mouth tape there's all these products, mouth tape products and all that because it's products and all that because it's products and all that because it's irrefutable. people have have seen the irrefutable. people have have seen the irrefutable. people have have seen the uh data and they've also had the uh data and they've also had the uh data and they've also had the experience experience experience >> and you know there are all these >> and you know there are all these >> and you know there are all these products and you can buy them and some products and you can buy them and some products and you can buy them and some of them make it easier. They've got of them make it easier. They've got of them make it easier. They've got various things where if your mouth wants various things where if your mouth wants various things where if your mouth wants to open it can to open it can to open it can >> but you know I've got this sort of tape >> but you know I've got this sort of tape >> but you know I've got this sort of tape just kicking around the house. It's I just kicking around the house. It's I just kicking around the house. It's I you know you're literally talking aren't you know you're literally talking aren't you know you're literally talking aren't you just about a tiny bit on your lips you just about a tiny bit on your lips you just about a tiny bit on your lips you know it's not expensive. you know it's not expensive. you know it's not expensive. >> Yeah. >> Yeah. >> Yeah. >> You know it's so cheap. >> You know it's so cheap. >> You know it's so cheap. >> Mhm. And as you just said, it it could >> Mhm. And as you just said, it it could >> Mhm. And as you just said, it it could literally tr I mean, I don't think we're literally tr I mean, I don't think we're literally tr I mean, I don't think we're overselling it to say if you're a mouth overselling it to say if you're a mouth overselling it to say if you're a mouth breather and you train yourself to breather and you train yourself to breather and you train yourself to breathe through your nose at night, it breathe through your nose at night, it breathe through your nose at night, it could transform your experience of could transform your experience of could transform your experience of day-to-day life. day-to-day life. day-to-day life. >> Depends who you are, but that's that's >> Depends who you are, but that's that's >> Depends who you are, but that's that's certainly what so many people have been certainly what so many people have been certainly what so many people have been telling me at an event I just did in telling me at an event I just did in telling me at an event I just did in London. Once again, there were three London. Once again, there were three London. Once again, there were three different people in the crowd that different people in the crowd that different people in the crowd that grabbed the microphone and said, "You grabbed the microphone and said, "You grabbed the microphone and said, "You saved my marriage." You know, you keep saved my marriage." You know, you keep saved my marriage." You know, you keep hearing this over and over and over and hearing this over and over and over and hearing this over and over and over and there's there's something to it. there's there's something to it. there's there's something to it. >> There's so many different topics in >> There's so many different topics in >> There's so many different topics in breath when I was rereading it that I breath when I was rereading it that I breath when I was rereading it that I thought would be fun to talk about. thought would be fun to talk about. thought would be fun to talk about. One of my favorite chapters was exhale. One of my favorite chapters was exhale. One of my favorite chapters was exhale. And I started to do an exercise And I started to do an exercise And I started to do an exercise yesterday that I've never done before. yesterday that I've never done before. yesterday that I've never done before. Right. So in that chapter you talk about Right. So in that chapter you talk about Right. So in that chapter you talk about this idea that shallow breathing will this idea that shallow breathing will this idea that shallow breathing will limit the range of our diaphragms. You limit the range of our diaphragms. You limit the range of our diaphragms. You know it's that use it or lose it know it's that use it or lose it know it's that use it or lose it phenomena you mentioned before right if phenomena you mentioned before right if phenomena you mentioned before right if we're not using our diaphragm to its we're not using our diaphragm to its we're not using our diaphragm to its full ability we're going to limit its full ability we're going to limit its full ability we're going to limit its range. range. range. >> And in that chapter on exhale you >> And in that chapter on exhale you >> And in that chapter on exhale you mentioned um was it this chister what mentioned um was it this chister what mentioned um was it this chister what was his name? The chister. was his name? The chister. was his name? The chister. >> Carl Stout. >> Carl Stout. >> Carl Stout. >> Yeah Carl Sta. And there was this >> Yeah Carl Sta. And there was this >> Yeah Carl Sta. And there was this exercise you talked about which I did exercise you talked about which I did exercise you talked about which I did with my kids last night which was with my kids last night which was with my kids last night which was amazing where you take a a deep breath amazing where you take a a deep breath amazing where you take a a deep breath in or this is my interpretation of it. in or this is my interpretation of it. in or this is my interpretation of it. You can correct me if I've got any uh You can correct me if I've got any uh You can correct me if I've got any uh wrong and then you just count to 10. You wrong and then you just count to 10. You wrong and then you just count to 10. You keep counting to 10 and and you know cuz keep counting to 10 and and you know cuz keep counting to 10 and and you know cuz you're trying to get a maximum exhale you're trying to get a maximum exhale you're trying to get a maximum exhale and it's phenomenal because at the end and it's phenomenal because at the end and it's phenomenal because at the end of it you really feel your abs. You feel of it you really feel your abs. You feel of it you really feel your abs. You feel oh wow I very very rarely exhale to that oh wow I very very rarely exhale to that oh wow I very very rarely exhale to that level. Mhm. level. Mhm. level. Mhm. >> Can you talk a little bit about why >> Can you talk a little bit about why >> Can you talk a little bit about why exhaling is so important? Why a lot of exhaling is so important? Why a lot of exhaling is so important? Why a lot of our problems come from our inability to our problems come from our inability to our problems come from our inability to exhale properly exhale properly exhale properly >> and why that exercise is so useful? >> and why that exercise is so useful? >> and why that exercise is so useful? >> Carl Style was a coral conductor. He >> Carl Style was a coral conductor. He >> Carl Style was a coral conductor. He taught singers how to sing better. He taught singers how to sing better. He taught singers how to sing better. He ended up train retraining opera singers ended up train retraining opera singers ended up train retraining opera singers at the Met Met Opera. So part of what he at the Met Met Opera. So part of what he at the Met Met Opera. So part of what he was doing was teaching these different was doing was teaching these different was doing was teaching these different people to take a full exhale. So the people to take a full exhale. So the people to take a full exhale. So the diaphragm is this parachuteshaped muscle diaphragm is this parachuteshaped muscle diaphragm is this parachuteshaped muscle that sits underneath the lungs and when that sits underneath the lungs and when that sits underneath the lungs and when we inhale we inhale we inhale it flexes down like that. When we exhale it flexes down like that. When we exhale it flexes down like that. When we exhale it relaxes [sighs] it relaxes [sighs] it relaxes [sighs] and it pushes air out. So we're supposed and it pushes air out. So we're supposed and it pushes air out. So we're supposed to have a lot of movement in this to have a lot of movement in this to have a lot of movement in this diaphragm. It's supposed to be going all diaphragm. It's supposed to be going all diaphragm. It's supposed to be going all the way down when we inhale. the way down when we inhale. the way down when we inhale. It's supposed to be going up when we It's supposed to be going up when we It's supposed to be going up when we exhale. Most of us have very limited exhale. Most of us have very limited exhale. Most of us have very limited movement. And Carl Stout found that we movement. And Carl Stout found that we movement. And Carl Stout found that we use about 10% use about 10% use about 10% >> of our ability to flex that diaphragm. >> of our ability to flex that diaphragm. >> of our ability to flex that diaphragm. 10% most people walking around on the 10% most people walking around on the 10% most people walking around on the street, which means street, which means street, which means >> we're just breathing like this. >> we're just breathing like this. >> we're just breathing like this. [laughter] [laughter] [laughter] And if we do that, we have to engage And if we do that, we have to engage And if we do that, we have to engage other muscles to um to uh sort of work other muscles to um to uh sort of work other muscles to um to uh sort of work with our lungs to push that air in and with our lungs to push that air in and with our lungs to push that air in and out. And this is why people tend to put out. And this is why people tend to put out. And this is why people tend to put their shoulders up, why they tense their their shoulders up, why they tense their their shoulders up, why they tense their necks. So Sta was brought in to the VA necks. So Sta was brought in to the VA necks. So Sta was brought in to the VA hospitals on the east coast to hospitals on the east coast to hospitals on the east coast to rehabilitate people with emphyma in the rehabilitate people with emphyma in the rehabilitate people with emphyma in the 60s and these are people who were 60s and these are people who were 60s and these are people who were literally left to die. We had no idea literally left to die. We had no idea literally left to die. We had no idea what to do with them. what to do with them. what to do with them. >> So emphyma is under the umbrella of COPD >> So emphyma is under the umbrella of COPD >> So emphyma is under the umbrella of COPD now. So what what he found and what none now. So what what he found and what none now. So what what he found and what none of the doctors had realized is these of the doctors had realized is these of the doctors had realized is these people with emphyma people with emphyma people with emphyma their diaphragms were locked literally their diaphragms were locked literally their diaphragms were locked literally locked and they were locked on this deep locked and they were locked on this deep locked and they were locked on this deep inhale so they could not exhale air. inhale so they could not exhale air. inhale so they could not exhale air. >> Wow. >> Wow. >> Wow. >> So when they breathed they just had to >> So when they breathed they just had to >> So when they breathed they just had to go [snorts] that's how much they could breathe. So that's how much they could breathe. So they had to take 30 40 breaths a minute. they had to take 30 40 breaths a minute. they had to take 30 40 breaths a minute. We know what that does for stress We know what that does for stress We know what that does for stress levels. Also, you're using all of your levels. Also, you're using all of your levels. Also, you're using all of your energy just to breathe in this extremely energy just to breathe in this extremely energy just to breathe in this extremely inefficient way. And this is why they inefficient way. And this is why they inefficient way. And this is why they were having so many problems in their were having so many problems in their were having so many problems in their lungs because that air wasn't turning lungs because that air wasn't turning lungs because that air wasn't turning over. That stale air was sitting there. over. That stale air was sitting there. over. That stale air was sitting there. So, he realized the problem and through So, he realized the problem and through So, he realized the problem and through a series of different massage techniques a series of different massage techniques a series of different massage techniques and breathing techniques, he was able to and breathing techniques, he was able to and breathing techniques, he was able to unlock their diaphragms, allow them to unlock their diaphragms, allow them to unlock their diaphragms, allow them to fully exhale. And if you fully exhale, fully exhale. And if you fully exhale, fully exhale. And if you fully exhale, guess what? you're able to fully inhale. guess what? you're able to fully inhale. guess what? you're able to fully inhale. >> Yeah. >> Yeah. >> Yeah. >> And without any drugs through these >> And without any drugs through these >> And without any drugs through these breathing techniques, he was able to breathing techniques, he was able to breathing techniques, he was able to completely rehabilitate people with completely rehabilitate people with completely rehabilitate people with emphyma that doctors had never seen emphyma that doctors had never seen emphyma that doctors had never seen anything like this. And he spent a anything like this. And he spent a anything like this. And he spent a decade in these hospitals working every decade in these hospitals working every decade in these hospitals working every day of the week to do this. Thousands day of the week to do this. Thousands day of the week to do this. Thousands and thousands of patients. And when he and thousands of patients. And when he and thousands of patients. And when he left the hospitals after all that time, left the hospitals after all that time, left the hospitals after all that time, all of his techniques were completely all of his techniques were completely all of his techniques were completely forgotten and have not been used since. forgotten and have not been used since. forgotten and have not been used since. They were never disproven. Nobody has They were never disproven. Nobody has They were never disproven. Nobody has ever disproven them because they work. ever disproven them because they work. ever disproven them because they work. They were forgotten and they just moved They were forgotten and they just moved They were forgotten and they just moved on. And emphymics and people with COPD on. And emphymics and people with COPD on. And emphymics and people with COPD are basically treated the same way they are basically treated the same way they are basically treated the same way they were in the 50s and 60s right now. were in the 50s and 60s right now. were in the 50s and 60s right now. >> Yeah. I mean that was absolutely >> Yeah. I mean that was absolutely >> Yeah. I mean that was absolutely incredible reading that and you know I incredible reading that and you know I incredible reading that and you know I think back to my junior doctor days and think back to my junior doctor days and think back to my junior doctor days and you know when I was doing respiratory you know when I was doing respiratory you know when I was doing respiratory and the wards were just full of and the wards were just full of and the wards were just full of >> people with emphyma and they were >> people with emphyma and they were >> people with emphyma and they were struggling to breathe and um struggling to breathe and um struggling to breathe and um >> you know their lives look really really >> you know their lives look really really >> you know their lives look really really really difficult really difficult really difficult >> and if you think about it on a macro >> and if you think about it on a macro >> and if you think about it on a macro level from what you've been talking level from what you've been talking level from what you've been talking about today if you're only using 10% of about today if you're only using 10% of about today if you're only using 10% of your diaphragm's capac capacity. your diaphragm's capac capacity. your diaphragm's capac capacity. If you just think about the the moving If you just think about the the moving If you just think about the the moving of air in and out, the flow, you know, of air in and out, the flow, you know, of air in and out, the flow, you know, there's going to be a stagnation in the there's going to be a stagnation in the there's going to be a stagnation in the body, things are not going to properly body, things are not going to properly body, things are not going to properly be moving in and out as they should do, be moving in and out as they should do, be moving in and out as they should do, right? right? right? >> And of course, just learning how to >> And of course, just learning how to >> And of course, just learning how to fully exhale. fully exhale. fully exhale. You will fully inhale after a full You will fully inhale after a full You will fully inhale after a full exhale because that's the only thing exhale because that's the only thing exhale because that's the only thing that can happen, right? Was he not the that can happen, right? Was he not the that can happen, right? Was he not the guy who also then started to work with guy who also then started to work with guy who also then started to work with sprinters and athletes? And one of the sprinters and athletes? And one of the sprinters and athletes? And one of the things I thought I might try at Park Run things I thought I might try at Park Run things I thought I might try at Park Run this Saturday is I think he said on the this Saturday is I think he said on the this Saturday is I think he said on the starting gun, maybe not for sprinters starting gun, maybe not for sprinters starting gun, maybe not for sprinters because, you know, if it's a 10-second because, you know, if it's a 10-second because, you know, if it's a 10-second race, you know, you haven't got much race, you know, you haven't got much race, you know, you haven't got much time to be messing around, but I think time to be messing around, but I think time to be messing around, but I think for some of his athletes say on the for some of his athletes say on the for some of his athletes say on the starting gun, do a full exhale. starting gun, do a full exhale. starting gun, do a full exhale. >> That's right. >> That's right. >> That's right. >> And I thought, wow, I've never heard >> And I thought, wow, I've never heard >> And I thought, wow, I've never heard that before. What a lovely way to start that before. What a lovely way to start that before. What a lovely way to start off your race or your run in a relaxed off your race or your run in a relaxed off your race or your run in a relaxed way. Taking a full breath, a full exhale way. Taking a full breath, a full exhale way. Taking a full breath, a full exhale and then your first breath you are and then your first breath you are and then your first breath you are breathing in and you are ready to go. breathing in and you are ready to go. breathing in and you are ready to go. >> Yeah. So the teams that he coached went >> Yeah. So the teams that he coached went >> Yeah. So the teams that he coached went on to win more medals at the Olympics on to win more medals at the Olympics on to win more medals at the Olympics than I still to this day than than than I still to this day than than than I still to this day than than anybody else. And they were able to do anybody else. And they were able to do anybody else. And they were able to do this in Mexico City at a very high this in Mexico City at a very high this in Mexico City at a very high elevation where all the other teams were elevation where all the other teams were elevation where all the other teams were using oxygen. The US team was not using using oxygen. The US team was not using using oxygen. The US team was not using oxygen and they busted all these records oxygen and they busted all these records oxygen and they busted all these records and won all these medals. And the and won all these medals. And the and won all these medals. And the runners acknowledged. They said, "We runners acknowledged. They said, "We runners acknowledged. They said, "We could only do this through the power of could only do this through the power of could only do this through the power of exhalation." Because that power of exhalation." Because that power of exhalation." Because that power of exhaling, allowing that diaphragm to exhaling, allowing that diaphragm to exhaling, allowing that diaphragm to come up allowed you to take that come up allowed you to take that come up allowed you to take that [snorts] full and rich breath in. Do you [snorts] full and rich breath in. Do you [snorts] full and rich breath in. Do you think some people, you know, we want to think some people, you know, we want to think some people, you know, we want to keep things free and accessible to as keep things free and accessible to as keep things free and accessible to as many people as possible, but also many people as possible, but also many people as possible, but also sometimes if there's something else out sometimes if there's something else out sometimes if there's something else out there that could be helpful, we should there that could be helpful, we should there that could be helpful, we should also say for people who can afford it or also say for people who can afford it or also say for people who can afford it or do have access, if you've been do have access, if you've been do have access, if you've been dysfunctionally breathing for decades, dysfunctionally breathing for decades, dysfunctionally breathing for decades, presumably there's all kinds of presumably there's all kinds of presumably there's all kinds of tightnesses in your, you know, your rib tightnesses in your, you know, your rib tightnesses in your, you know, your rib muscles, your intercostals, the fascia. muscles, your intercostals, the fascia. muscles, your intercostals, the fascia. I'm saying this because I've had I'm saying this because I've had I'm saying this because I've had experience, you know, I've been into experience, you know, I've been into experience, you know, I've been into breath work for many years now and I breath work for many years now and I breath work for many years now and I know certain body workers have been know certain body workers have been know certain body workers have been incredibly useful at freeing up certain incredibly useful at freeing up certain incredibly useful at freeing up certain bits of tightness and tension where bits of tightness and tension where bits of tightness and tension where frankly I I I thought I was breathing frankly I I I thought I was breathing frankly I I I thought I was breathing deeply but because let's say the right deeply but because let's say the right deeply but because let's say the right side of my ribs was tight I wasn't even side of my ribs was tight I wasn't even side of my ribs was tight I wasn't even I wasn't going there. I was breathing I wasn't going there. I was breathing I wasn't going there. I was breathing deeply everywhere else and it was only deeply everywhere else and it was only deeply everywhere else and it was only like when my friend Christian who does like when my friend Christian who does like when my friend Christian who does my fascial release helped me release my fascial release helped me release my fascial release helped me release that I was like oh that I was like oh that I was like oh >> now I can breathe into my right lower >> now I can breathe into my right lower >> now I can breathe into my right lower ribs. ribs. ribs. >> What's your experience with that? Can >> What's your experience with that? Can >> What's your experience with that? Can that be helpful for people? that be helpful for people? that be helpful for people? >> Absolutely. I've had the same >> Absolutely. I've had the same >> Absolutely. I've had the same experiences too. I exercise a lot. I experiences too. I exercise a lot. I experiences too. I exercise a lot. I surf a lot. I get beat up constantly in surf a lot. I get beat up constantly in surf a lot. I get beat up constantly in the water and without having that the water and without having that the water and without having that restoration from people who really know restoration from people who really know restoration from people who really know fascia, right? Muscles are important but fascia, right? Muscles are important but fascia, right? Muscles are important but but are able to manipulate fascia. And but are able to manipulate fascia. And but are able to manipulate fascia. And this is not when you think of massages, this is not when you think of massages, this is not when you think of massages, this is not like, oh, here's your hot this is not like, oh, here's your hot this is not like, oh, here's your hot stone. It's [laughter] so painful. It's stone. It's [laughter] so painful. It's stone. It's [laughter] so painful. It's so painful for an hour. I'm sitting so painful for an hour. I'm sitting so painful for an hour. I'm sitting there sweating and and trying to hold there sweating and and trying to hold there sweating and and trying to hold back a scream, but then afterwards, how back a scream, but then afterwards, how back a scream, but then afterwards, how do you feel? Right. do you feel? Right. do you feel? Right. >> Yeah. But but it's not just that, James, >> Yeah. But but it's not just that, James, >> Yeah. But but it's not just that, James, is it? It's also about going back to is it? It's also about going back to is it? It's also about going back to this idea of doing the work, right? So this idea of doing the work, right? So this idea of doing the work, right? So in theory, let's say, very simplistic, in theory, let's say, very simplistic, in theory, let's say, very simplistic, you had some right lower rib tightness you had some right lower rib tightness you had some right lower rib tightness >> and you've got a breathing pattern that >> and you've got a breathing pattern that >> and you've got a breathing pattern that has developed for a number of years has developed for a number of years has developed for a number of years around that. around that. around that. >> Let's say you can afford to get a good >> Let's say you can afford to get a good >> Let's say you can afford to get a good body worker in who does some work on body worker in who does some work on body worker in who does some work on that. In theory, if that's all you do that. In theory, if that's all you do that. In theory, if that's all you do and then you don't change anything, it and then you don't change anything, it and then you don't change anything, it might return because you're going back might return because you're going back might return because you're going back to the same breathing patterns. So, it's to the same breathing patterns. So, it's to the same breathing patterns. So, it's much better to also be proactive and go, much better to also be proactive and go, much better to also be proactive and go, "Yeah, get that if you've got access to "Yeah, get that if you've got access to "Yeah, get that if you've got access to it." And then really think about how it." And then really think about how it." And then really think about how you're breathing. Are you getting into you're breathing. Are you getting into you're breathing. Are you getting into all parts of your lung? And of course, all parts of your lung? And of course, all parts of your lung? And of course, if you have a practitioner and the truth if you have a practitioner and the truth if you have a practitioner and the truth is, you know, all yoga classes will have is, you know, all yoga classes will have is, you know, all yoga classes will have breathing as part of them. All Pilates breathing as part of them. All Pilates breathing as part of them. All Pilates classes will have breathing as part of classes will have breathing as part of classes will have breathing as part of them. And and many other, you know, them. And and many other, you know, them. And and many other, you know, martial arts, many other disciplines martial arts, many other disciplines martial arts, many other disciplines because the breath is so fundamental to because the breath is so fundamental to because the breath is so fundamental to how you operate in all of them. how you operate in all of them. how you operate in all of them. Andrew While, the famous integrative Andrew While, the famous integrative Andrew While, the famous integrative doctor, right? I was having a chat with doctor, right? I was having a chat with doctor, right? I was having a chat with him. I went out to Arizona, spoke at his him. I went out to Arizona, spoke at his him. I went out to Arizona, spoke at his foundation. I had a chat with him and he foundation. I had a chat with him and he foundation. I had a chat with him and he asked me a question. asked me a question. asked me a question. >> He said, "Why do people get scoliosis?" >> He said, "Why do people get scoliosis?" >> He said, "Why do people get scoliosis?" >> And I thought about it. I said, "Uh, oh, >> And I thought about it. I said, "Uh, oh, >> And I thought about it. I said, "Uh, oh, must be genetic. Well, that that plays a must be genetic. Well, that that plays a must be genetic. Well, that that plays a factor. Oh, must be this, must be that." factor. Oh, must be this, must be that." factor. Oh, must be this, must be that." I said, "I I don't know why. You know, I said, "I I don't know why. You know, I said, "I I don't know why. You know, you're you're the pro here." He said, you're you're the pro here." He said, you're you're the pro here." He said, "Nobody knows. Nobody knows all these "Nobody knows. Nobody knows all these "Nobody knows. Nobody knows all these there genetics play some role in it. there genetics play some role in it. there genetics play some role in it. It's mostly environmental. And what he It's mostly environmental. And what he It's mostly environmental. And what he told me is he believes because he heard told me is he believes because he heard told me is he believes because he heard this from his mentor that we develop this from his mentor that we develop this from his mentor that we develop dysfunctional breathing habits when dysfunctional breathing habits when dysfunctional breathing habits when we're young. We sleep in a certain we're young. We sleep in a certain we're young. We sleep in a certain position. One side is not opened right position. One side is not opened right position. One side is not opened right the way it should be. We quickly the way it should be. We quickly the way it should be. We quickly develop. We keep breathing this way. If develop. We keep breathing this way. If develop. We keep breathing this way. If you [snorts] were to tilt to your left you [snorts] were to tilt to your left you [snorts] were to tilt to your left right now and breathe, so your right right now and breathe, so your right right now and breathe, so your right lung is going to constantly inflate and lung is going to constantly inflate and lung is going to constantly inflate and deflate and then your left is not. And deflate and then your left is not. And deflate and then your left is not. And if you do this at these stages of quick if you do this at these stages of quick if you do this at these stages of quick development, this can change the shape development, this can change the shape development, this can change the shape of your spine. So he mentioned that of your spine. So he mentioned that of your spine. So he mentioned that because he believes that these because he believes that these because he believes that these dysfunctional breathing habits could dysfunctional breathing habits could dysfunctional breathing habits could contribute to scoliosis, you could also contribute to scoliosis, you could also contribute to scoliosis, you could also use healthy proper biomechanical use healthy proper biomechanical use healthy proper biomechanical breathing to restore to restore breathing to restore to restore breathing to restore to restore scoliosis which is exactly what we've scoliosis which is exactly what we've scoliosis which is exactly what we've seen seen seen >> and you wrote about with Katherine Schw >> and you wrote about with Katherine Schw >> and you wrote about with Katherine Schw right German teenager with scoliosis who right German teenager with scoliosis who right German teenager with scoliosis who breathed herself straight. Now I need to breathed herself straight. Now I need to breathed herself straight. Now I need to acknowledge as I'm saying this that this acknowledge as I'm saying this that this acknowledge as I'm saying this that this is not the conventional view right in is not the conventional view right in is not the conventional view right in within medicine. within medicine. within medicine. >> No >> No >> No >> but where I have a real problem >> but where I have a real problem >> but where I have a real problem sometimes with the way we do science or sometimes with the way we do science or sometimes with the way we do science or talk about medicine is research is talk about medicine is research is talk about medicine is research is important and we absolutely must look at important and we absolutely must look at important and we absolutely must look at the research and the science but then the research and the science but then the research and the science but then when you have case studies that disprove when you have case studies that disprove when you have case studies that disprove something that you thought to be true something that you thought to be true something that you thought to be true i.e. Oh, that person has actually i.e. Oh, that person has actually i.e. Oh, that person has actually reversed their type 2 diabetes. reversed their type 2 diabetes. reversed their type 2 diabetes. Maybe then we can't say that for every Maybe then we can't say that for every Maybe then we can't say that for every single person type two diabetes is single person type two diabetes is single person type two diabetes is chronic and irreversible. You know, it chronic and irreversible. You know, it chronic and irreversible. You know, it may be that for some people, for some may be that for some people, for some may be that for some people, for some people it is. But as soon as you've people it is. But as soon as you've people it is. But as soon as you've disproved it with one case, it's like, disproved it with one case, it's like, disproved it with one case, it's like, hold on a minute, our knowledge is only hold on a minute, our knowledge is only hold on a minute, our knowledge is only partial. There m there must be something partial. There m there must be something partial. There m there must be something out there. Maybe we can study this and out there. Maybe we can study this and out there. Maybe we can study this and figure out, well, what's going on there? figure out, well, what's going on there? figure out, well, what's going on there? And I know many body work uh And I know many body work uh And I know many body work uh practitioners. I had Jason Van Blurk on practitioners. I had Jason Van Blurk on practitioners. I had Jason Van Blurk on recently from human garage. recently from human garage. recently from human garage. >> They will tell you that with the >> They will tell you that with the >> They will tell you that with the practices they do that they have practices they do that they have practices they do that they have reversed certain scoliosises. Right now reversed certain scoliosises. Right now reversed certain scoliosises. Right now >> they've seen that. I've seen that right. >> they've seen that. I've seen that right. >> they've seen that. I've seen that right. So it clearly is possible but it's not So it clearly is possible but it's not So it clearly is possible but it's not mainstream practice. mainstream practice. mainstream practice. So I feel I have an ethical So I feel I have an ethical So I feel I have an ethical responsibility as a doctor to share that responsibility as a doctor to share that responsibility as a doctor to share that stuff in this podcast to go listen you stuff in this podcast to go listen you stuff in this podcast to go listen you know maybe you won't be able to do it. know maybe you won't be able to do it. know maybe you won't be able to do it. Maybe you don't know someone near you Maybe you don't know someone near you Maybe you don't know someone near you who can help you, but I would just who can help you, but I would just who can help you, but I would just encourage them to read the Excel chat. encourage them to read the Excel chat. encourage them to read the Excel chat. So, read Katherina's story and go, "Wow, So, read Katherina's story and go, "Wow, So, read Katherina's story and go, "Wow, that was cuz she helped loads of people that was cuz she helped loads of people that was cuz she helped loads of people to do it. Hundreds. She did it herself, to do it. Hundreds. She did it herself, to do it. Hundreds. She did it herself, right? right? right? >> Hundreds and hundreds." And she was uh >> Hundreds and hundreds." And she was uh >> Hundreds and hundreds." And she was uh repeatedly for decades, they tried to repeatedly for decades, they tried to repeatedly for decades, they tried to ban her from doing this cuz she was not ban her from doing this cuz she was not ban her from doing this cuz she was not a doctor, right? She she was a a quote a doctor, right? She she was a a quote a doctor, right? She she was a a quote hobbyist that was doing this. And yet hobbyist that was doing this. And yet hobbyist that was doing this. And yet she kept restoring thousands, hundreds she kept restoring thousands, hundreds she kept restoring thousands, hundreds and hundreds, thousands and thousands of and hundreds, thousands and thousands of and hundreds, thousands and thousands of women restoring their their scoliosis. women restoring their their scoliosis. women restoring their their scoliosis. And at the end of her life, she lived to And at the end of her life, she lived to And at the end of her life, she lived to be 90. At the end of her life, the be 90. At the end of her life, the be 90. At the end of her life, the German government awarded her an award German government awarded her an award German government awarded her an award for uh medicine for her contributions. for uh medicine for her contributions. for uh medicine for her contributions. [laughter] [laughter] [laughter] >> It also takes someone who's suffering >> It also takes someone who's suffering >> It also takes someone who's suffering >> Yeah. >> Yeah. >> Yeah. >> to disprove, right? Because no one's >> to disprove, right? Because no one's >> to disprove, right? Because no one's going to do that if you're well. If going to do that if you're well. If going to do that if you're well. If you're well, you have no reason. And I you're well, you have no reason. And I you're well, you have no reason. And I wish I knew this. I was reading it wish I knew this. I was reading it wish I knew this. I was reading it thinking, man, I wish I knew this 20 thinking, man, I wish I knew this 20 thinking, man, I wish I knew this 20 years ago cuz my mom's had a really bad years ago cuz my mom's had a really bad years ago cuz my mom's had a really bad scoliosis which just got progressively scoliosis which just got progressively scoliosis which just got progressively worse throughout her life. And worse throughout her life. And worse throughout her life. And >> I remember after my dad died taking mom >> I remember after my dad died taking mom >> I remember after my dad died taking mom to all these spinal surgeon appointments to all these spinal surgeon appointments to all these spinal surgeon appointments and and and >> you know it was all x-rays and you know >> you know it was all x-rays and you know >> you know it was all x-rays and you know is surgery an option and and again the is surgery an option and and again the is surgery an option and and again the doctors were doing their job right the doctors were doing their job right the doctors were doing their job right the way they've been trained to do it. But way they've been trained to do it. But way they've been trained to do it. But if I knew then what I know now, I might if I knew then what I know now, I might if I knew then what I know now, I might have gone, "Hey, mom, you know what? have gone, "Hey, mom, you know what? have gone, "Hey, mom, you know what? [gasps] [gasps] [gasps] Maybe we should just look at getting you Maybe we should just look at getting you Maybe we should just look at getting you some myofascial release, say a um a some myofascial release, say a um a some myofascial release, say a um a breath work expert to, you know, who breath work expert to, you know, who breath work expert to, you know, who knows? I don't know that that would have knows? I don't know that that would have knows? I don't know that that would have made a difference back then." Of course, made a difference back then." Of course, made a difference back then." Of course, >> but it's interesting, isn't it? I think >> but it's interesting, isn't it? I think >> but it's interesting, isn't it? I think those two things it's I I didn't think those two things it's I I didn't think those two things it's I I didn't think that we were going to bridge the gap that we were going to bridge the gap that we were going to bridge the gap between emphyma and scoliosis, but in between emphyma and scoliosis, but in between emphyma and scoliosis, but in they're so similar in ways that they can they're so similar in ways that they can they're so similar in ways that they can be exacerbated and some might even say be exacerbated and some might even say be exacerbated and some might even say caused by the same dysfunction in caused by the same dysfunction in caused by the same dysfunction in breathing. this inability to engage the breathing. this inability to engage the breathing. this inability to engage the diaphragm to fill both of the lungs diaphragm to fill both of the lungs diaphragm to fill both of the lungs equally so that you develop a straight equally so that you develop a straight equally so that you develop a straight spine so that you continue to take fluid spine so that you continue to take fluid spine so that you continue to take fluid and easy breaths and I think this and easy breaths and I think this and easy breaths and I think this combination of myofascial release along combination of myofascial release along combination of myofascial release along with breath training I mean you put with breath training I mean you put with breath training I mean you put those two together and I think it could those two together and I think it could those two together and I think it could be very powerful so all you pts out be very powerful so all you pts out be very powerful so all you pts out there I'm a journalist I can't do this there I'm a journalist I can't do this there I'm a journalist I can't do this people are going to say send me more people are going to say send me more people are going to say send me more information but it seems like this is information but it seems like this is information but it seems like this is wide open for people to start adopting wide open for people to start adopting wide open for people to start adopting these methods that have been proven that these methods that have been proven that these methods that have been proven that have been part of human culture for have been part of human culture for have been part of human culture for thousands of years for a reason. 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Now, most modern shoes are rigid, narrow, and overcushioned, which rigid, narrow, and overcushioned, which rigid, narrow, and overcushioned, which ends up weakening the very muscles that ends up weakening the very muscles that ends up weakening the very muscles that support our posture, balance, and support our posture, balance, and support our posture, balance, and movement. That's why I have been wearing movement. That's why I have been wearing movement. That's why I have been wearing Vivo Barefoot shoes for over 10 years Vivo Barefoot shoes for over 10 years Vivo Barefoot shoes for over 10 years now. They're designed for fit, flex, and now. They're designed for fit, flex, and now. They're designed for fit, flex, and feel to let your feet do what human feet feel to let your feet do what human feet feel to let your feet do what human feet have evolved to do. And studies show have evolved to do. And studies show have evolved to do. 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They offer a 100day money back guarantee, so you a 100day money back guarantee, so you a 100day money back guarantee, so you can wear them, live in them, move can wear them, live in them, move can wear them, live in them, move naturally, and if they're not for you, naturally, and if they're not for you, naturally, and if they're not for you, just send them back. No risk at all. just send them back. No risk at all. just send them back. No risk at all. Vivo Barefoot are offering you an Vivo Barefoot are offering you an Vivo Barefoot are offering you an incredible 15% off your first order. incredible 15% off your first order. incredible 15% off your first order. Just scan the QR code on screen or head Just scan the QR code on screen or head Just scan the QR code on screen or head to vivobarefoot.com/livemore. Let's talk about breath holds. Okay. Um Let's talk about breath holds. Okay. Um you talk a lot about breath holds in the you talk a lot about breath holds in the you talk a lot about breath holds in the book and of course a lot of people are book and of course a lot of people are book and of course a lot of people are aware of a certain type of breathing aware of a certain type of breathing aware of a certain type of breathing practice and breath holds you know practice and breath holds you know practice and breath holds you know Wimhof breathing which Wimhof breathing which Wimhof breathing which >> I think comes from tumo breathing from >> I think comes from tumo breathing from >> I think comes from tumo breathing from what I understand in your book. what I understand in your book. what I understand in your book. >> Um >> Um >> Um >> but I wanted to take breathold in a >> but I wanted to take breathold in a >> but I wanted to take breathold in a slightly different direction with you slightly different direction with you slightly different direction with you James. We've we've we've covered the James. We've we've we've covered the James. We've we've we've covered the Wimhof breathing stuff before when Wimhof breathing stuff before when Wimhof breathing stuff before when you've been on the show and I think I you've been on the show and I think I you've been on the show and I think I don't think it's for everyone. don't think it's for everyone. don't think it's for everyone. >> Um I think it can be very helpful for >> Um I think it can be very helpful for >> Um I think it can be very helpful for some people and I think the key message some people and I think the key message some people and I think the key message you're trying to get across in this you're trying to get across in this you're trying to get across in this conversation is conversation is conversation is >> before you go to these fancy breathing >> before you go to these fancy breathing >> before you go to these fancy breathing techniques. techniques. techniques. >> Get your foundation sorted. Make sure >> Get your foundation sorted. Make sure >> Get your foundation sorted. Make sure you're nasal breathing. Make sure you you're nasal breathing. Make sure you you're nasal breathing. Make sure you can do that slow quiet breath in for can do that slow quiet breath in for can do that slow quiet breath in for five or six seconds, out for five or six five or six seconds, out for five or six five or six seconds, out for five or six seconds. seconds. seconds. the breath I want to talk to you about the breath I want to talk to you about the breath I want to talk to you about and it's really it'll be interesting to and it's really it'll be interesting to and it's really it'll be interesting to get your take on this especially because get your take on this especially because get your take on this especially because you wrote a book on free diving I think you wrote a book on free diving I think you wrote a book on free diving I think prior to uh the book on breathing >> this idea that it's rising CO2 levels >> this idea that it's rising CO2 levels carbon dioxide levels that is ultimately carbon dioxide levels that is ultimately carbon dioxide levels that is ultimately our drive to breathe our drive to breathe our drive to breathe >> okay >> okay >> okay now where I was challenged with that was now where I was challenged with that was now where I was challenged with that was when I did a breathold course with Iwin when I did a breathold course with Iwin when I did a breathold course with Iwin Laor I don't know if you know I win or Laor I don't know if you know I win or Laor I don't know if you know I win or He's the founder of MoveNet, He's the founder of MoveNet, He's the founder of MoveNet, >> a natural movement um kind of training >> a natural movement um kind of training >> a natural movement um kind of training organization. He's been teaching people organization. He's been teaching people organization. He's been teaching people to do natural primal movements uh for to do natural primal movements uh for to do natural primal movements uh for years, but over the last few years, I years, but over the last few years, I years, but over the last few years, I think inspired by free diving, he's been think inspired by free diving, he's been think inspired by free diving, he's been doing what he calls breathold work doing what he calls breathold work doing what he calls breathold work meditation. meditation. meditation. And I did his online course and on the And I did his online course and on the And I did his online course and on the very first session he asked everyone on very first session he asked everyone on very first session he asked everyone on this zoom call to take a breath in you this zoom call to take a breath in you this zoom call to take a breath in you know as much as you can and then hold it know as much as you can and then hold it know as much as you can and then hold it for as long as you can and you know I for as long as you can and you know I for as long as you can and you know I had just landed in Sweden. I was I'd had just landed in Sweden. I was I'd had just landed in Sweden. I was I'd rush to the hotel room and so there's rush to the hotel room and so there's rush to the hotel room and so there's all kinds of other factors at play here all kinds of other factors at play here all kinds of other factors at play here but I could hold my breath for about a but I could hold my breath for about a but I could hold my breath for about a minute before I had to breathe again. minute before I had to breathe again. minute before I had to breathe again. four weeks later four weeks later four weeks later I could do 4 minutes and 20 seconds I could do 4 minutes and 20 seconds I could do 4 minutes and 20 seconds hyperventilation did not play a role at hyperventilation did not play a role at hyperventilation did not play a role at all. Right? So his viewpoint is that all. Right? So his viewpoint is that all. Right? So his viewpoint is that >> do you know I don't want to speak for >> do you know I don't want to speak for >> do you know I don't want to speak for but he would argue that doing breath but he would argue that doing breath but he would argue that doing breath holds after you've done hyperventilation holds after you've done hyperventilation holds after you've done hyperventilation is like doing cold plunge with your wets is like doing cold plunge with your wets is like doing cold plunge with your wets suit on. suit on. suit on. >> Right? So his take on it is that yeah >> Right? So his take on it is that yeah >> Right? So his take on it is that yeah sure you can do that but of course as sure you can do that but of course as sure you can do that but of course as you well know when you do that you well know when you do that you well know when you do that hyperventilation you're blowing off hyperventilation you're blowing off hyperventilation you're blowing off carbon dioxide so therefore it's easier carbon dioxide so therefore it's easier carbon dioxide so therefore it's easier to hold your breath because it takes to hold your breath because it takes to hold your breath because it takes longer for that CO2 to rise which I get longer for that CO2 to rise which I get longer for that CO2 to rise which I get I understand I understand I understand what I learned on that course is that what I learned on that course is that what I learned on that course is that >> when your body is screaming for you to >> when your body is screaming for you to >> when your body is screaming for you to take a breath take a breath take a breath literally everything you do going back literally everything you do going back literally everything you do going back to what you said before your emotions to what you said before your emotions to what you said before your emotions your thoughts, every part of the more your thoughts, every part of the more your thoughts, every part of the more noisy you are, the more that urge to noisy you are, the more that urge to noisy you are, the more that urge to breathe will be there. And he trains us breathe will be there. And he trains us breathe will be there. And he trains us to really quieten and calm our mind. to really quieten and calm our mind. to really quieten and calm our mind. >> I mean, even as I say it, I find it >> I mean, even as I say it, I find it >> I mean, even as I say it, I find it unbelievable. But I have done this, unbelievable. But I have done this, unbelievable. But I have done this, right? [clears throat] right? [clears throat] right? [clears throat] >> And I'm like, oh my god. Like at 1 >> And I'm like, oh my god. Like at 1 >> And I'm like, oh my god. Like at 1 minute 30 when you think you have to minute 30 when you think you have to minute 30 when you think you have to breathe, you may well have another 2 breathe, you may well have another 2 breathe, you may well have another 2 minutes there. You just don't know. Now, minutes there. You just don't know. Now, minutes there. You just don't know. Now, I'm not suggesting anyone does this I'm not suggesting anyone does this I'm not suggesting anyone does this without supervision, right? I'm without supervision, right? I'm without supervision, right? I'm absolutely not saying that that course absolutely not saying that that course absolutely not saying that that course James for me was lifechanging because it James for me was lifechanging because it James for me was lifechanging because it taught me something very very important. taught me something very very important. taught me something very very important. It taught me that actually It taught me that actually It taught me that actually if I can master the skill of controlling if I can master the skill of controlling if I can master the skill of controlling my mind when my body is screaming to my mind when my body is screaming to my mind when my body is screaming to take a breath. take a breath. take a breath. I'm like well most things in life I'm like well most things in life I'm like well most things in life relative to that are going to be a piece relative to that are going to be a piece relative to that are going to be a piece of cake. And I honestly think that that of cake. And I honestly think that that of cake. And I honestly think that that course has helped me like I just feel course has helped me like I just feel course has helped me like I just feel pretty calm a lot of the time these pretty calm a lot of the time these pretty calm a lot of the time these days. I I don't feel that stuff that days. I I don't feel that stuff that days. I I don't feel that stuff that used to trigger me used to trigger me used to trigger me >> triggers me as much. And there's many >> triggers me as much. And there's many >> triggers me as much. And there's many things I've done to help me, but I think things I've done to help me, but I think things I've done to help me, but I think that course is one part of the picture. that course is one part of the picture. that course is one part of the picture. So, So, So, >> have you heard of anything like that >> have you heard of anything like that >> have you heard of anything like that before? What's your take on it? And also before? What's your take on it? And also before? What's your take on it? And also I guess that challenged my view that I guess that challenged my view that I guess that challenged my view that it's only carbon dioxide it's only carbon dioxide it's only carbon dioxide that is our drive to breathe. I thought that is our drive to breathe. I thought that is our drive to breathe. I thought yes it is and there's a psychological yes it is and there's a psychological yes it is and there's a psychological component as well. component as well. component as well. >> These practices have been a part of >> These practices have been a part of >> These practices have been a part of various cultures for a long long time. various cultures for a long long time. various cultures for a long long time. Ancient Chinese practices of breath Ancient Chinese practices of breath Ancient Chinese practices of breath holding are foundational to early holding are foundational to early holding are foundational to early versions of chiong. Right? There's one versions of chiong. Right? There's one versions of chiong. Right? There's one practice in which they want you to practice in which they want you to practice in which they want you to inhale and then exhale and hold your inhale and then exhale and hold your inhale and then exhale and hold your breath counting one and two 100 times. breath counting one and two 100 times. breath counting one and two 100 times. That's the initial test, right? And they That's the initial test, right? And they That's the initial test, right? And they said if you're able to do that 1,000 said if you're able to do that 1,000 said if you're able to do that 1,000 times, which works out to around a times, which works out to around a times, which works out to around a breathold of 8 minutes, depending on how breathold of 8 minutes, depending on how breathold of 8 minutes, depending on how fast you are, then you will be in really fast you are, then you will be in really fast you are, then you will be in really enlightened state, right? Not only enlightened state, right? Not only enlightened state, right? Not only physically, but but spiritually and physically, but but spiritually and physically, but but spiritually and mentally. So, it doesn't shock me that mentally. So, it doesn't shock me that mentally. So, it doesn't shock me that you had that reaction to it. Um, the you had that reaction to it. Um, the you had that reaction to it. Um, the course sounds great. I've done a lot of course sounds great. I've done a lot of course sounds great. I've done a lot of free diving courses. I still free dive free diving courses. I still free dive free diving courses. I still free dive and breathing, of course, is and breathing, of course, is and breathing, of course, is >> foundational for this. It it you can't >> foundational for this. It it you can't >> foundational for this. It it you can't hold your breath unless you're a good hold your breath unless you're a good hold your breath unless you're a good breather. breather. breather. Some of those uh over breathing Some of those uh over breathing Some of those uh over breathing techniques can be beneficial. Not not techniques can be beneficial. Not not techniques can be beneficial. Not not for free diving, they can be very for free diving, they can be very for free diving, they can be very dangerous. But um for Wimhof technique, dangerous. But um for Wimhof technique, dangerous. But um for Wimhof technique, for sudarian crea, for uh holotropic for sudarian crea, for uh holotropic for sudarian crea, for uh holotropic breath work, for various pranayyamas. So breath work, for various pranayyamas. So breath work, for various pranayyamas. So th those can be very beneficial because th those can be very beneficial because th those can be very beneficial because what you do is you purposely stress what you do is you purposely stress what you do is you purposely stress yourself out and then you purposely calm yourself out and then you purposely calm yourself out and then you purposely calm yourself down. So you put yourself in yourself down. So you put yourself in yourself down. So you put yourself in control of your nervous system. And what control of your nervous system. And what control of your nervous system. And what they found with Wimhof method, also they found with Wimhof method, also they found with Wimhof method, also known as the 2,000-year-old practice of known as the 2,000-year-old practice of known as the 2,000-year-old practice of tumo, [laughter] tumo, [laughter] tumo, [laughter] you know, is that this can be very you know, is that this can be very you know, is that this can be very effective for people with autoimmune effective for people with autoimmune effective for people with autoimmune diseases. That in combination with cold diseases. That in combination with cold diseases. That in combination with cold exposure. So, we all we know all that. exposure. So, we all we know all that. exposure. So, we all we know all that. And what dictates our need to breathe is And what dictates our need to breathe is And what dictates our need to breathe is that rising level of CO2. I always that rising level of CO2. I always that rising level of CO2. I always thought it was oxygen myself. It's not. thought it was oxygen myself. It's not. thought it was oxygen myself. It's not. It's rising levels of CO2. Once you It's rising levels of CO2. Once you It's rising levels of CO2. Once you start to understand that, I found it start to understand that, I found it start to understand that, I found it very helpful to wear a monitor on my very helpful to wear a monitor on my very helpful to wear a monitor on my finger looking at my blood stats, right? finger looking at my blood stats, right? finger looking at my blood stats, right? Because I could hold my breath and after Because I could hold my breath and after Because I could hold my breath and after about a minute and a half, it'd be like about a minute and a half, it'd be like about a minute and a half, it'd be like there's no way I have oxygen. And there's no way I have oxygen. And there's no way I have oxygen. And sometimes it's it's unchanged after that sometimes it's it's unchanged after that sometimes it's it's unchanged after that amount of time. Then it'll a minute 3, amount of time. Then it'll a minute 3, amount of time. Then it'll a minute 3, minute four, it will start to go down. minute four, it will start to go down. minute four, it will start to go down. But you acclimate yourself to this and But you acclimate yourself to this and But you acclimate yourself to this and you get your body used to it and cells you get your body used to it and cells you get your body used to it and cells want to be stressed, right? It makes want to be stressed, right? It makes want to be stressed, right? It makes them more resilient. And the Chinese them more resilient. And the Chinese them more resilient. And the Chinese considered these breath holds a medicine considered these breath holds a medicine considered these breath holds a medicine that can cure a lot of problems. Has that can cure a lot of problems. Has that can cure a lot of problems. Has that been proven? Not in Western science that been proven? Not in Western science that been proven? Not in Western science it hasn't. But the foundations of that it hasn't. But the foundations of that it hasn't. But the foundations of that make a lot of sense to me. make a lot of sense to me. make a lot of sense to me. >> Yeah. It kind of reminds me a little bit >> Yeah. It kind of reminds me a little bit >> Yeah. It kind of reminds me a little bit about the section in your book about about the section in your book about about the section in your book about anxiety where for many years it was it anxiety where for many years it was it anxiety where for many years it was it was believed that the amygdala that was believed that the amygdala that was believed that the amygdala that emotional part of our brain is in many emotional part of our brain is in many emotional part of our brain is in many ways the hub of anxiety ways the hub of anxiety ways the hub of anxiety >> and it can be but as the experiments >> and it can be but as the experiments >> and it can be but as the experiments with CO2 have shown you know even if you with CO2 have shown you know even if you with CO2 have shown you know even if you don't have an amydala you can don't have an amydala you can don't have an amydala you can precipitate anxiety in someone by giving precipitate anxiety in someone by giving precipitate anxiety in someone by giving them carbon dioxide right so it's kind them carbon dioxide right so it's kind them carbon dioxide right so it's kind of like and I I see a similar thing with of like and I I see a similar thing with of like and I I see a similar thing with what I learned on that breathold course what I learned on that breathold course what I learned on that breathold course which is yeah rising CO2 levels are the which is yeah rising CO2 levels are the which is yeah rising CO2 levels are the stimulus to breathe. Absolutely true. stimulus to breathe. Absolutely true. stimulus to breathe. Absolutely true. And there is also a psychological And there is also a psychological And there is also a psychological component. component. component. >> Mhm. >> Mhm. >> Mhm. >> So maybe what I did with I went over >> So maybe what I did with I went over >> So maybe what I did with I went over those weeks was those weeks was those weeks was use my mind to go a bit further and use my mind to go a bit further and use my mind to go a bit further and maybe start training myself to actually maybe start training myself to actually maybe start training myself to actually tolerate higher levels of CO2 before I tolerate higher levels of CO2 before I tolerate higher levels of CO2 before I needed to breathe. So, a lot of that is needed to breathe. So, a lot of that is needed to breathe. So, a lot of that is mental, but I think that tolerating more mental, but I think that tolerating more mental, but I think that tolerating more CO2, which is a good thing for a lot of CO2, which is a good thing for a lot of CO2, which is a good thing for a lot of people, having a higher tolerance for people, having a higher tolerance for people, having a higher tolerance for CO2, absolutely good, especially with CO2, absolutely good, especially with CO2, absolutely good, especially with people with asthma and anxiety. When I people with asthma and anxiety. When I people with asthma and anxiety. When I was researching with Dr. Justin was researching with Dr. Justin was researching with Dr. Justin Feinstein, this was his main jam was to Feinstein, this was his main jam was to Feinstein, this was his main jam was to look at people. He focuses more on panic look at people. He focuses more on panic look at people. He focuses more on panic and anxiety, but he still was was and anxiety, but he still was was and anxiety, but he still was was experimenting with people with asthma. experimenting with people with asthma. experimenting with people with asthma. He found that all of them are over He found that all of them are over He found that all of them are over breathing and all of them have a very breathing and all of them have a very breathing and all of them have a very low tolerance for CO2. That means if you low tolerance for CO2. That means if you low tolerance for CO2. That means if you ask an aszmatic or someone with panic to ask an aszmatic or someone with panic to ask an aszmatic or someone with panic to hold their breath, [snorts] they'll take hold their breath, [snorts] they'll take hold their breath, [snorts] they'll take an inhale and a few seconds later. an inhale and a few seconds later. an inhale and a few seconds later. [panting] Yeah. About four to 5 seconds. [panting] Yeah. About four to 5 seconds. [panting] Yeah. About four to 5 seconds. That's how long they could hold their That's how long they could hold their That's how long they could hold their breath. And he found that the longer breath. And he found that the longer breath. And he found that the longer they were able to comfortably tolerate they were able to comfortably tolerate they were able to comfortably tolerate that CO2 up to 20 seconds, 30 seconds, that CO2 up to 20 seconds, 30 seconds, that CO2 up to 20 seconds, 30 seconds, eventually 40, 50, their symptoms of eventually 40, 50, their symptoms of eventually 40, 50, their symptoms of asthma and panic and anxiety started to asthma and panic and anxiety started to asthma and panic and anxiety started to precipitously decrease. Yeah. precipitously decrease. Yeah. precipitously decrease. Yeah. >> And this has been in the literature for >> And this has been in the literature for >> And this has been in the literature for actually 50 60 years. Researchers, actually 50 60 years. Researchers, actually 50 60 years. Researchers, renowned researchers have been writing renowned researchers have been writing renowned researchers have been writing about this. And now he has a hypothesis. about this. And now he has a hypothesis. about this. And now he has a hypothesis. I hope he's going to be able to do more I hope he's going to be able to do more I hope he's going to be able to do more research to prove this that he believes research to prove this that he believes research to prove this that he believes anxiety the main driver to it the anxiety the main driver to it the anxiety the main driver to it the primary driver is breathing. primary driver is breathing. primary driver is breathing. >> Yeah. >> Yeah. >> Yeah. So he had also told me um various uh So he had also told me um various uh So he had also told me um various uh psychiatrists and psychologists had had psychiatrists and psychologists had had psychiatrists and psychologists had had told me this as well that you can never told me this as well that you can never told me this as well that you can never fix anxiety no matter what retreats you fix anxiety no matter what retreats you fix anxiety no matter what retreats you go to, what pills you take, what powders go to, what pills you take, what powders go to, what pills you take, what powders you're taking unless you first fix that you're taking unless you first fix that you're taking unless you first fix that foundational breathing aspect. So if foundational breathing aspect. So if foundational breathing aspect. So if you're breathing dysfunctionally, over you're breathing dysfunctionally, over you're breathing dysfunctionally, over breathing all the time, very low CO2, breathing all the time, very low CO2, breathing all the time, very low CO2, doesn't matter what else you do. Not doesn't matter what else you do. Not doesn't matter what else you do. Not gonna say that breathing is gonna fix gonna say that breathing is gonna fix gonna say that breathing is gonna fix all of those issues, but it starts there all of those issues, but it starts there all of those issues, but it starts there and then you move up the ladder. and then you move up the ladder. and then you move up the ladder. >> Yeah. >> Yeah. >> Yeah. >> There's also something about agency and >> There's also something about agency and >> There's also something about agency and autonomy that I think comes when you autonomy that I think comes when you autonomy that I think comes when you engage in these practices. James, so engage in these practices. James, so engage in these practices. James, so that breath work course I did with that breath work course I did with that breath work course I did with Irwin, Irwin, Irwin, at the end of I felt so empowered. I was at the end of I felt so empowered. I was at the end of I felt so empowered. I was like, "Wow, in the last few weeks, I've like, "Wow, in the last few weeks, I've like, "Wow, in the last few weeks, I've literally learned how to control and literally learned how to control and literally learned how to control and quieten my mind when my body is quieten my mind when my body is quieten my mind when my body is screaming to breathe." screaming to breathe." screaming to breathe." That self-empowerment That self-empowerment That self-empowerment absolutely bleeds into how you feel absolutely bleeds into how you feel absolutely bleeds into how you feel about yourself, about yourself, about yourself, >> how you interact in various aspects of >> how you interact in various aspects of >> how you interact in various aspects of your life. That's why I'm such a big fan your life. That's why I'm such a big fan your life. That's why I'm such a big fan of people doing things proactively for of people doing things proactively for of people doing things proactively for their health and wellbeing because I their health and wellbeing because I their health and wellbeing because I don't think it's just about the don't think it's just about the don't think it's just about the practice. It's about you gaining that practice. It's about you gaining that practice. It's about you gaining that knowledge that, oh, I can do stuff that knowledge that, oh, I can do stuff that knowledge that, oh, I can do stuff that makes a difference. Do you know what I makes a difference. Do you know what I makes a difference. Do you know what I mean? And I think that's what breath mean? And I think that's what breath mean? And I think that's what breath work can give people. It's like, oh wow, work can give people. It's like, oh wow, work can give people. It's like, oh wow, I I feel stressed. I do 3 minutes of I I feel stressed. I do 3 minutes of I I feel stressed. I do 3 minutes of just slow breathing. 6 minutes, 6 just slow breathing. 6 minutes, 6 just slow breathing. 6 minutes, 6 seconds in, 6 seconds out. Now I feel seconds in, 6 seconds out. Now I feel seconds in, 6 seconds out. Now I feel calm. Oh, I didn't need to buy anything. calm. Oh, I didn't need to buy anything. calm. Oh, I didn't need to buy anything. I didn't need to distract myself on my I didn't need to distract myself on my I didn't need to distract myself on my phone. I didn't need to put something on phone. I didn't need to put something on phone. I didn't need to put something on Netflix. Just me myself with how I Netflix. Just me myself with how I Netflix. Just me myself with how I change my breath. It's very very change my breath. It's very very change my breath. It's very very empowering. empowering. empowering. >> You're also doing something when you're >> You're also doing something when you're >> You're also doing something when you're free diving that is supposed to be free diving that is supposed to be free diving that is supposed to be impossible. impossible. impossible. >> Exactly. >> Exactly. >> Exactly. >> And that's the thing that really blew my >> And that's the thing that really blew my >> And that's the thing that really blew my mind and and inspired me to go on this mind and and inspired me to go on this mind and and inspired me to go on this journey to learn about breathing over journey to learn about breathing over journey to learn about breathing over the course of 10 years is according to the course of 10 years is according to the course of 10 years is according to so many physicists and so many so many physicists and so many so many physicists and so many biologists, the lowest a human was biologists, the lowest a human was biologists, the lowest a human was supposed to be able to dive before their supposed to be able to dive before their supposed to be able to dive before their lungs would implode was 100 ft. They lungs would implode was 100 ft. They lungs would implode was 100 ft. They said you can't go lower. What they said you can't go lower. What they said you can't go lower. What they didn't know is we are imbued with these didn't know is we are imbued with these didn't know is we are imbued with these different reflexes that kick in the different reflexes that kick in the different reflexes that kick in the deeper we go that have [clears throat] deeper we go that have [clears throat] deeper we go that have [clears throat] been lying dormant in us but are still been lying dormant in us but are still been lying dormant in us but are still there. And when they kick in, it allows there. And when they kick in, it allows there. And when they kick in, it allows us to become underwater animals for a us to become underwater animals for a us to become underwater animals for a little while. And once you start using little while. And once you start using little while. And once you start using your natural body, these two scuba tanks your natural body, these two scuba tanks your natural body, these two scuba tanks called the lungs inside of us and going called the lungs inside of us and going called the lungs inside of us and going down and swimming with dolphins and down and swimming with dolphins and down and swimming with dolphins and whales and doing this thing that's whales and doing this thing that's whales and doing this thing that's supposed to be impossible. And the supposed to be impossible. And the supposed to be impossible. And the deeper you go down, you feel these deeper you go down, you feel these deeper you go down, you feel these different triggers, these ancient different triggers, these ancient different triggers, these ancient triggers automatically coming on, triggers automatically coming on, triggers automatically coming on, >> it just blows my mind. One of the >> it just blows my mind. One of the >> it just blows my mind. One of the funnest things about your book for me is funnest things about your book for me is funnest things about your book for me is the stories from ancient Indian culture the stories from ancient Indian culture the stories from ancient Indian culture and ancient Chinese culture and and ancient Chinese culture and and ancient Chinese culture and >> essentially just making the case that a >> essentially just making the case that a >> essentially just making the case that a lot of this stuff was known by our lot of this stuff was known by our lot of this stuff was known by our ancestors. They may not have had modern ancestors. They may not have had modern ancestors. They may not have had modern scientific data, scientific data, scientific data, >> but it was known, right? And it was >> but it was known, right? And it was >> but it was known, right? And it was funny. I spoke to my mom yesterday. I funny. I spoke to my mom yesterday. I funny. I spoke to my mom yesterday. I said, "Hey, mom. I'm talking to this guy said, "Hey, mom. I'm talking to this guy said, "Hey, mom. I'm talking to this guy James tomorrow about breathing. When did James tomorrow about breathing. When did James tomorrow about breathing. When did you My mom grew up in India. I said, you My mom grew up in India. I said, you My mom grew up in India. I said, "When did you first learn about the "When did you first learn about the "When did you first learn about the power of breathing?" She couldn't quite power of breathing?" She couldn't quite power of breathing?" She couldn't quite remember. She said, "But I think I was remember. She said, "But I think I was remember. She said, "But I think I was about seven or eight." about seven or eight." about seven or eight." >> And you know, I think someone in the >> And you know, I think someone in the >> And you know, I think someone in the family taught her a breathing practice. family taught her a breathing practice. family taught her a breathing practice. >> And it makes me think about culture and >> And it makes me think about culture and >> And it makes me think about culture and it's kind of imbued in in the subtitle it's kind of imbued in in the subtitle it's kind of imbued in in the subtitle of your book, The New Science of a Lost of your book, The New Science of a Lost of your book, The New Science of a Lost Art. Right? This stuff has been in so Art. Right? This stuff has been in so Art. Right? This stuff has been in so many cultures for so long. Certainly in, many cultures for so long. Certainly in, many cultures for so long. Certainly in, you know, my heritage of being in an you know, my heritage of being in an you know, my heritage of being in an Indian family. You know, I grew up Indian family. You know, I grew up Indian family. You know, I grew up seeing my granddad meditate for 20 seeing my granddad meditate for 20 seeing my granddad meditate for 20 minutes twice a day, minutes twice a day, minutes twice a day, >> right? I spoke to Henry Shugen about >> right? I spoke to Henry Shugen about >> right? I spoke to Henry Shugen about this recently when he was in the podcast this recently when he was in the podcast this recently when he was in the podcast saying, "Hey, I really didn't need saying, "Hey, I really didn't need saying, "Hey, I really didn't need convincing growing up that meditation convincing growing up that meditation convincing growing up that meditation was good." It was just surrounding me in was good." It was just surrounding me in was good." It was just surrounding me in my culture that breath work is my culture that breath work is my culture that breath work is important, meditation is important. And important, meditation is important. And important, meditation is important. And for me, it's really fun that there's now for me, it's really fun that there's now for me, it's really fun that there's now lots of this modern science that is kind lots of this modern science that is kind lots of this modern science that is kind of, you know, validating in some ways of, you know, validating in some ways of, you know, validating in some ways what these cultures have known for what these cultures have known for what these cultures have known for thousands of years. thousands of years. thousands of years. >> I think that the further we get away >> I think that the further we get away >> I think that the further we get away from nature, the sicker we get. This is from nature, the sicker we get. This is from nature, the sicker we get. This is certainly what's happened. We stop certainly what's happened. We stop certainly what's happened. We stop moving and we start sitting and we start moving and we start sitting and we start moving and we start sitting and we start spending 90% of our time indoors. We spending 90% of our time indoors. We spending 90% of our time indoors. We start breathing air that isn't healthy. start breathing air that isn't healthy. start breathing air that isn't healthy. We start eating ultrarocessed foods. We start eating ultrarocessed foods. We start eating ultrarocessed foods. This makes us sicker and sicker. I just This makes us sicker and sicker. I just This makes us sicker and sicker. I just think it's so interesting that medicine think it's so interesting that medicine think it's so interesting that medicine is now finding is now finding is now finding once you start peeling away once you start peeling away once you start peeling away >> the industrial age from our bodies, >> the industrial age from our bodies, >> the industrial age from our bodies, something amazing happens. [snorts] something amazing happens. [snorts] something amazing happens. [snorts] They're able to restore themselves and They're able to restore themselves and They're able to restore themselves and seek this this balance they want to do. seek this this balance they want to do. seek this this balance they want to do. This is what we're designed to do. We're This is what we're designed to do. We're This is what we're designed to do. We're designed to be stressed out, but we're designed to be stressed out, but we're designed to be stressed out, but we're also designed to heal. We're healing also designed to heal. We're healing also designed to heal. We're healing every moment of of our lives. You see every moment of of our lives. You see every moment of of our lives. You see that with sleep, you know, the idea of that with sleep, you know, the idea of that with sleep, you know, the idea of now the the biggest thing that people now the the biggest thing that people now the the biggest thing that people are looking for is just quiet and are looking for is just quiet and are looking for is just quiet and darkness. This this is the most darkness. This this is the most darkness. This this is the most expensive thing, the hardest thing to expensive thing, the hardest thing to expensive thing, the hardest thing to find in the modern world. Trust me, I find in the modern world. Trust me, I find in the modern world. Trust me, I keep looking for it in hotels. I never keep looking for it in hotels. I never keep looking for it in hotels. I never find it. Well, funnily enough, I I was find it. Well, funnily enough, I I was find it. Well, funnily enough, I I was looking this one because I'm traveling looking this one because I'm traveling looking this one because I'm traveling in a couple of weeks and I was looking in a couple of weeks and I was looking in a couple of weeks and I was looking for a hotel and the hotel I was looking for a hotel and the hotel I was looking for a hotel and the hotel I was looking at it is a wellness hotel, right? And I at it is a wellness hotel, right? And I at it is a wellness hotel, right? And I was just looking to see how much it was was just looking to see how much it was was just looking to see how much it was and and but the the more expensive and and but the the more expensive and and but the the more expensive rooms, do you know what they're saying? rooms, do you know what they're saying? rooms, do you know what they're saying? They're saying in this room now you can They're saying in this room now you can They're saying in this room now you can have, you know, we've got an air filter, have, you know, we've got an air filter, have, you know, we've got an air filter, we've got a blackout blinds, um you we've got a blackout blinds, um you we've got a blackout blinds, um you know, that is the premium room now. It's know, that is the premium room now. It's know, that is the premium room now. It's like you can have a noisy room or if you like you can have a noisy room or if you like you can have a noisy room or if you want a rear a premium room that we would want a rear a premium room that we would want a rear a premium room that we would have had out in nature, you've got to have had out in nature, you've got to have had out in nature, you've got to pay for that. pay for that. pay for that. >> That that's why I find so ironic um in >> That that's why I find so ironic um in >> That that's why I find so ironic um in this culture is you have to pay more for this culture is you have to pay more for this culture is you have to pay more for less. The laundry detergent that doesn't less. The laundry detergent that doesn't less. The laundry detergent that doesn't have crap fragrance in it costs twice as have crap fragrance in it costs twice as have crap fragrance in it costs twice as much as the detergent that smells like much as the detergent that smells like much as the detergent that smells like crap. The food that is not processed, crap. The food that is not processed, crap. The food that is not processed, that is in its natural state, costs way that is in its natural state, costs way that is in its natural state, costs way more than Cheetos down at the local more than Cheetos down at the local more than Cheetos down at the local market. And I to me it's this awareness market. And I to me it's this awareness market. And I to me it's this awareness is a good thing, right? It's it's that is a good thing, right? It's it's that is a good thing, right? It's it's that you don't have to spend an incredible you don't have to spend an incredible you don't have to spend an incredible amount of money or effort. You just amount of money or effort. You just amount of money or effort. You just think about the further I go in this think about the further I go in this think about the further I go in this direction into industrialization direction into industrialization direction into industrialization from the lighting in our houses to the from the lighting in our houses to the from the lighting in our houses to the air quality again or whatever, the the air quality again or whatever, the the air quality again or whatever, the the worse we're we're going to be. Um, and worse we're we're going to be. Um, and worse we're we're going to be. Um, and now if you think of like wellness now if you think of like wellness now if you think of like wellness places, you think about people like 200 places, you think about people like 200 places, you think about people like 200 years ago like where they would want to years ago like where they would want to years ago like where they would want to go is the sit. I want to see the bright go is the sit. I want to see the bright go is the sit. I want to see the bright lights. I want to be around the people. lights. I want to be around the people. lights. I want to be around the people. I want to eat the food. I want to see I want to eat the food. I want to see I want to eat the food. I want to see the buildings. Now the exact opposite the buildings. Now the exact opposite the buildings. Now the exact opposite has happened with the wealthy. I go to has happened with the wealthy. I go to has happened with the wealthy. I go to my own island where it's it's all my own island where it's it's all my own island where it's it's all natural lighting. You know, I go to a natural lighting. You know, I go to a natural lighting. You know, I go to a retreat center that allows me to be retreat center that allows me to be retreat center that allows me to be encompassed in nature the whole time. encompassed in nature the whole time. encompassed in nature the whole time. And um I And um I And um I >> I go I go to a retreat where they take >> I go I go to a retreat where they take >> I go I go to a retreat where they take my phone off me when I go. my phone off me when I go. my phone off me when I go. >> They take my phone off. You pay a >> They take my phone off. You pay a >> They take my phone off. You pay a premium. premium. premium. >> My food is unprocessed. I eat fruit from >> My food is unprocessed. I eat fruit from >> My food is unprocessed. I eat fruit from trees and vegetables from the ground. trees and vegetables from the ground. trees and vegetables from the ground. >> And so I I think that uh it's intuitive. >> And so I I think that uh it's intuitive. >> And so I I think that uh it's intuitive. Again, that's one of those things. It Again, that's one of those things. It Again, that's one of those things. It doesn't take a huge leap of logic to see doesn't take a huge leap of logic to see doesn't take a huge leap of logic to see how that makes sense. Our body can how that makes sense. Our body can how that makes sense. Our body can digest food that's been less digest food that's been less digest food that's been less ultrarocessed, right? You know, we can ultrarocessed, right? You know, we can ultrarocessed, right? You know, we can sleep better in the dark when it's sleep better in the dark when it's sleep better in the dark when it's quiet, and we can breathe better when quiet, and we can breathe better when quiet, and we can breathe better when we're not surrounded in really tight we're not surrounded in really tight we're not surrounded in really tight clothes and sitting in front of a desk clothes and sitting in front of a desk clothes and sitting in front of a desk all day. all day. all day. >> Yeah. One of the new sections in the >> Yeah. One of the new sections in the >> Yeah. One of the new sections in the paperback is to do with carbon dioxide paperback is to do with carbon dioxide paperback is to do with carbon dioxide levels inside. levels inside. levels inside. I know you've got this monitor with you I know you've got this monitor with you I know you've got this monitor with you cuz you checked my kitchen and I was cuz you checked my kitchen and I was cuz you checked my kitchen and I was delighted that it was decent. delighted that it was decent. delighted that it was decent. What's going on? What have you learned What's going on? What have you learned What's going on? What have you learned since the original publication about since the original publication about since the original publication about indoor air quality and why is it indoor air quality and why is it indoor air quality and why is it important that we know about it? important that we know about it? important that we know about it? >> What I've learned is that uh this is >> What I've learned is that uh this is >> What I've learned is that uh this is something that I did not know about when something that I did not know about when something that I did not know about when I first wrote this book and luckily I've I first wrote this book and luckily I've I first wrote this book and luckily I've been able to speak at various been able to speak at various been able to speak at various conferences, talk to more experts and conferences, talk to more experts and conferences, talk to more experts and they kept telling me they're like you they kept telling me they're like you they kept telling me they're like you have to look at indoor air quality. I have to look at indoor air quality. I have to look at indoor air quality. I said why? And they said because there is said why? And they said because there is said why? And they said because there is an epidemic of high carbon dioxide in an epidemic of high carbon dioxide in an epidemic of high carbon dioxide in indoor air. So people say, "Wait, I indoor air. So people say, "Wait, I indoor air. So people say, "Wait, I thought you just said having higher thought you just said having higher thought you just said having higher levels of carbon dioxide in your levels of carbon dioxide in your levels of carbon dioxide in your bloodstream is a good thing." It is. bloodstream is a good thing." It is. bloodstream is a good thing." It is. It's all about balance. When you're It's all about balance. When you're It's all about balance. When you're creating the CO2 within your body, okay, creating the CO2 within your body, okay, creating the CO2 within your body, okay, then your body knows what to do with it. then your body knows what to do with it. then your body knows what to do with it. It comes on slowly. You can acclimate to It comes on slowly. You can acclimate to It comes on slowly. You can acclimate to it. When you sense high levels of carbon it. When you sense high levels of carbon it. When you sense high levels of carbon dioxide in the environment, your body dioxide in the environment, your body dioxide in the environment, your body views this as a threat. views this as a threat. views this as a threat. >> It's like breath holding, right? in in >> It's like breath holding, right? in in >> It's like breath holding, right? in in the sense that the sense that the sense that >> if you're holding your breath >> if you're holding your breath >> if you're holding your breath unconsciously because I don't know unconsciously because I don't know unconsciously because I don't know you're looking at your emails. We we not you're looking at your emails. We we not you're looking at your emails. We we not mentioned email apnea yet, but you know mentioned email apnea yet, but you know mentioned email apnea yet, but you know where you hold your breath when you're where you hold your breath when you're where you hold your breath when you're looking at these emails, right? looking at these emails, right? looking at these emails, right? >> That's a breathold of sorts. You're not >> That's a breathold of sorts. You're not >> That's a breathold of sorts. You're not meaning to do it. The environment is meaning to do it. The environment is meaning to do it. The environment is resulting in you doing it. That's very resulting in you doing it. That's very resulting in you doing it. That's very different, isn't it, from when you different, isn't it, from when you different, isn't it, from when you intentionally decide, you know what, I'm intentionally decide, you know what, I'm intentionally decide, you know what, I'm going to try and now hold my breath for going to try and now hold my breath for going to try and now hold my breath for two minutes instead of a minute by two minutes instead of a minute by two minutes instead of a minute by calming my mind. You know, do you know calming my mind. You know, do you know calming my mind. You know, do you know what I It's it's a similar kind of what I It's it's a similar kind of what I It's it's a similar kind of principle. principle. principle. >> One is conscious and one is acute, >> One is conscious and one is acute, >> One is conscious and one is acute, right? So you are consciously holding right? So you are consciously holding right? So you are consciously holding your breath for a short amount of time. your breath for a short amount of time. your breath for a short amount of time. You are controlling that. When you are You are controlling that. When you are You are controlling that. When you are in an environment for hours or days at a in an environment for hours or days at a in an environment for hours or days at a time with high CO2 levels, your body has time with high CO2 levels, your body has time with high CO2 levels, your body has to struggle to keep the blood pH to struggle to keep the blood pH to struggle to keep the blood pH consistent. As you know, as a doctor, consistent. As you know, as a doctor, consistent. As you know, as a doctor, you have to stay at the same pH. All all you have to stay at the same pH. All all you have to stay at the same pH. All all cells work at a very specific pH, 7.38 cells work at a very specific pH, 7.38 cells work at a very specific pH, 7.38 to 7.42, right? So, you have to be in to 7.42, right? So, you have to be in to 7.42, right? So, you have to be in that range. And if you're not, your body that range. And if you're not, your body that range. And if you're not, your body will keep you alive, but it has to do will keep you alive, but it has to do will keep you alive, but it has to do all this extra work, right? Your kidneys all this extra work, right? Your kidneys all this extra work, right? Your kidneys have to work harder. It starts pulling have to work harder. It starts pulling have to work harder. It starts pulling minerals from from your bones. You have minerals from from your bones. You have minerals from from your bones. You have to release bicarbonate, like whatever. to release bicarbonate, like whatever. to release bicarbonate, like whatever. All of these different things have to All of these different things have to All of these different things have to happen. So, for a short amount of time, happen. So, for a short amount of time, happen. So, for a short amount of time, it's fine. But chronically, we know that it's fine. But chronically, we know that it's fine. But chronically, we know that there are so many issues associated with there are so many issues associated with there are so many issues associated with it. when I started doing the deep dive it. when I started doing the deep dive it. when I started doing the deep dive into research, there are governments all into research, there are governments all into research, there are governments all over the world that have been doing over the world that have been doing over the world that have been doing these studies for 20, 30 years. So these studies for 20, 30 years. So these studies for 20, 30 years. So again, it's not controversial, but then again, it's not controversial, but then again, it's not controversial, but then you go and start measuring it. We have you go and start measuring it. We have you go and start measuring it. We have the science, but the measurements of the science, but the measurements of the science, but the measurements of these indoor environments are an these indoor environments are an these indoor environments are an absolute disaster. absolute disaster. absolute disaster. >> Why is it so bad indoors? >> Why is it so bad indoors? >> Why is it so bad indoors? >> Shocked. >> Shocked. >> Shocked. >> So what happens is before back in the >> So what happens is before back in the >> So what happens is before back in the day, we used to have these amazing day, we used to have these amazing day, we used to have these amazing things, this incredible [laughter] things, this incredible [laughter] things, this incredible [laughter] technology called Windows. technology called Windows. technology called Windows. And when it was stuffy in a room, I'm And when it was stuffy in a room, I'm And when it was stuffy in a room, I'm going to open the window. So that window going to open the window. So that window going to open the window. So that window allows fresh air in. So then we had this allows fresh air in. So then we had this allows fresh air in. So then we had this idea. We're like, let's remove all idea. We're like, let's remove all idea. We're like, let's remove all windows from all hotels and all offices windows from all hotels and all offices windows from all hotels and all offices and conference centers and we're going and conference centers and we're going and conference centers and we're going to pump in air. Okay? We're going to to pump in air. Okay? We're going to to pump in air. Okay? We're going to heat that air or cool it down depending heat that air or cool it down depending heat that air or cool it down depending on where we are. We're going to pump it on where we are. We're going to pump it on where we are. We're going to pump it in, then we're going to pump it back in, then we're going to pump it back in, then we're going to pump it back out. In theory, that works fine as long out. In theory, that works fine as long out. In theory, that works fine as long as you're pumping that air in and out. as you're pumping that air in and out. as you're pumping that air in and out. And what so many hotels and so many And what so many hotels and so many And what so many hotels and so many schools too are doing is pumping in air schools too are doing is pumping in air schools too are doing is pumping in air and out and and in heating it. So that and out and and in heating it. So that and out and and in heating it. So that requires an incredible amount of energy requires an incredible amount of energy requires an incredible amount of energy about 50% of the energy cost. Right? So about 50% of the energy cost. Right? So about 50% of the energy cost. Right? So what they're doing is they're bringing what they're doing is they're bringing what they're doing is they're bringing in a small amount of air and they're in a small amount of air and they're in a small amount of air and they're recycling it throughout the rooms recycling it throughout the rooms recycling it throughout the rooms >> so that they don't have to spend any >> so that they don't have to spend any >> so that they don't have to spend any money cooling it down or heating it up. money cooling it down or heating it up. money cooling it down or heating it up. So you think you're alone in your room. So you think you're alone in your room. So you think you're alone in your room. you are breathing the air from the you are breathing the air from the you are breathing the air from the person next door, the person next door person next door, the person next door person next door, the person next door to them. So much so that in some hotels, to them. So much so that in some hotels, to them. So much so that in some hotels, we found that around one and every 20 to we found that around one and every 20 to we found that around one and every 20 to 25 breaths you're taking is someone 25 breaths you're taking is someone 25 breaths you're taking is someone else's exhalation. And if you go to the else's exhalation. And if you go to the else's exhalation. And if you go to the window to open it up, guess what? It window to open it up, guess what? It window to open it up, guess what? It doesn't matter if you're at a wellness doesn't matter if you're at a wellness doesn't matter if you're at a wellness hotel. Some of those are the worst, by hotel. Some of those are the worst, by hotel. Some of those are the worst, by the way. You can't open the window up. the way. You can't open the window up. the way. You can't open the window up. You cannot get fresh air into this room. You cannot get fresh air into this room. You cannot get fresh air into this room. So right now in the outdoor environment So right now in the outdoor environment So right now in the outdoor environment there's around 428 parts per million of there's around 428 parts per million of there's around 428 parts per million of CO2. Okay, we know that goes up every CO2. Okay, we know that goes up every CO2. Okay, we know that goes up every year. In indoor environments once you year. In indoor environments once you year. In indoor environments once you get to a level of around 1,500 parts per get to a level of around 1,500 parts per get to a level of around 1,500 parts per million of CO2. So three three four million of CO2. So three three four million of CO2. So three three four times the amount that's in the outdoor. times the amount that's in the outdoor. times the amount that's in the outdoor. Some studies have shown a 50% decrease Some studies have shown a 50% decrease Some studies have shown a 50% decrease in cognitive performance. in cognitive performance. in cognitive performance. >> Wow. >> Wow. >> Wow. >> Because your body is under stress. If >> Because your body is under stress. If >> Because your body is under stress. If you get to 2500 parts per mill per you get to 2500 parts per mill per you get to 2500 parts per mill per million, that's about one in every 25 million, that's about one in every 25 million, that's about one in every 25 breaths of someone else's exhalation. breaths of someone else's exhalation. breaths of someone else's exhalation. That starts increasing precipitously. That starts increasing precipitously. That starts increasing precipitously. Headaches, fatigue, even high blood Headaches, fatigue, even high blood Headaches, fatigue, even high blood pressure. By the time you get to 3,000 pressure. By the time you get to 3,000 pressure. By the time you get to 3,000 and 4,000, you're at around 1 in 10 to 1 and 4,000, you're at around 1 in 10 to 1 and 4,000, you're at around 1 in 10 to 1 in 12 breaths you're taking is someone in 12 breaths you're taking is someone in 12 breaths you're taking is someone else's exhalation. And this is when some else's exhalation. And this is when some else's exhalation. And this is when some very serious problems can occur. Just to very serious problems can occur. Just to very serious problems can occur. Just to be really clear for someone who who be really clear for someone who who be really clear for someone who who doesn't understand why that's an issue, doesn't understand why that's an issue, doesn't understand why that's an issue, why does it matter if one in 10 breaths why does it matter if one in 10 breaths why does it matter if one in 10 breaths is someone else's exhalation? is someone else's exhalation? is someone else's exhalation? >> It makes it harder for you to get >> It makes it harder for you to get >> It makes it harder for you to get oxygen. That CO2 is taking up the area oxygen. That CO2 is taking up the area oxygen. That CO2 is taking up the area that oxygen would otherwise be in. So that oxygen would otherwise be in. So that oxygen would otherwise be in. So your body is struggling to get oxygen your body is struggling to get oxygen your body is struggling to get oxygen and it is all that CO2 is sending these and it is all that CO2 is sending these and it is all that CO2 is sending these constant signals to your brain that you constant signals to your brain that you constant signals to your brain that you are stressed that there is danger of are stressed that there is danger of are stressed that there is danger of foot and for your body to balance that foot and for your body to balance that foot and for your body to balance that pH again all of these different pH again all of these different pH again all of these different functions have to happen in the body and functions have to happen in the body and functions have to happen in the body and if it's chronic it can start pulling if it's chronic it can start pulling if it's chronic it can start pulling minerals yeah minerals yeah minerals yeah >> in into uh out of your body and it can >> in into uh out of your body and it can >> in into uh out of your body and it can relate to high blood pressure as well. relate to high blood pressure as well. relate to high blood pressure as well. What is the monitor you carry around? What is the monitor you carry around? What is the monitor you carry around? Cuz I'm sure people I don't know how Cuz I'm sure people I don't know how Cuz I'm sure people I don't know how expensive it is, but I'm sure some expensive it is, but I'm sure some expensive it is, but I'm sure some people will want to get it and check people will want to get it and check people will want to get it and check their own house and and office their own house and and office their own house and and office environment. environment. environment. >> So, once I was talking with a researcher >> So, once I was talking with a researcher >> So, once I was talking with a researcher about this, I went and researched all of about this, I went and researched all of about this, I went and researched all of these different carbon dioxide meters these different carbon dioxide meters these different carbon dioxide meters and you can buy them on Amazon and most and you can buy them on Amazon and most and you can buy them on Amazon and most of them are complete crap. So, they're of them are complete crap. So, they're of them are complete crap. So, they're very inaccurate. So, I got a very inaccurate. So, I got a very inaccurate. So, I got a professional machine and I tested a professional machine and I tested a professional machine and I tested a bunch. I'm not affiliated with this bunch. I'm not affiliated with this bunch. I'm not affiliated with this company. I'm not associate. Maybe maybe company. I'm not associate. Maybe maybe company. I'm not associate. Maybe maybe I should have been. I I don't get any I should have been. I I don't get any I should have been. I I don't get any money from this, but I found one that money from this, but I found one that money from this, but I found one that that worked really well. So, for the that worked really well. So, for the that worked really well. So, for the past around three years, I've been past around three years, I've been past around three years, I've been traveling with this. Every airplane, traveling with this. Every airplane, traveling with this. Every airplane, every hotel, uh some restaurants, and every hotel, uh some restaurants, and every hotel, uh some restaurants, and now I've armed about 20 other people to now I've armed about 20 other people to now I've armed about 20 other people to travel with this um one of these travel with this um one of these travel with this um one of these monitors, and we're creating a database monitors, and we're creating a database monitors, and we're creating a database so that people know what's going on. I so that people know what's going on. I so that people know what's going on. I have brought this monitor here to this have brought this monitor here to this have brought this monitor here to this studio. studio. studio. >> Well, let's see what the studio is, >> Well, let's see what the studio is, >> Well, let's see what the studio is, shall we? shall we? shall we? >> I hate to say this. >> I hate to say this. >> I hate to say this. the worst air quality I've ever seen in the worst air quality I've ever seen in the worst air quality I've ever seen in a studio. We're going to fix this a studio. We're going to fix this a studio. We're going to fix this afterwards. I'm going to tell you afterwards. I'm going to tell you afterwards. I'm going to tell you exactly what to do. It's a quick and exactly what to do. It's a quick and exactly what to do. It's a quick and easy fix. But this means that the air we easy fix. But this means that the air we easy fix. But this means that the air we are breathing right now, one in every are breathing right now, one in every are breathing right now, one in every about 15 or so breaths is my exhalation, about 15 or so breaths is my exhalation, about 15 or so breaths is my exhalation, the sound guy's exhalation. Um, that is the sound guy's exhalation. Um, that is the sound guy's exhalation. Um, that is that is what you're breathing. that is what you're breathing. that is what you're breathing. >> This is not I'm looking at Garrett. >> This is not I'm looking at Garrett. >> This is not I'm looking at Garrett. Gareth, we're not in a good situation. Gareth, we're not in a good situation. Gareth, we're not in a good situation. >> No. If one of us is is sick, there's a >> No. If one of us is is sick, there's a >> No. If one of us is is sick, there's a much higher chance that this is going much higher chance that this is going much higher chance that this is going to, you know, be breathed in by the to, you know, be breathed in by the to, you know, be breathed in by the other person. other person. other person. >> This is this is interesting. Right. So, >> This is this is interesting. Right. So, >> This is this is interesting. Right. So, you did my um kitchen, which was about you did my um kitchen, which was about you did my um kitchen, which was about 800, which is 800, which is 800, which is >> fantastic. >> fantastic. >> fantastic. >> Really good. And and so, and let's just >> Really good. And and so, and let's just >> Really good. And and so, and let's just stick with the kitchen for a minute. If stick with the kitchen for a minute. If stick with the kitchen for a minute. If I wanted to bring that down in the I wanted to bring that down in the I wanted to bring that down in the kitchen, kitchen, kitchen, >> if you open the the windows and the >> if you open the the windows and the >> if you open the the windows and the doors, that would just naturally come doors, that would just naturally come doors, that would just naturally come down down down >> in a couple of minutes, it would be it >> in a couple of minutes, it would be it >> in a couple of minutes, it would be it would be It's 400 outdoors. would be It's 400 outdoors. would be It's 400 outdoors. It just being indoors with shut windows It just being indoors with shut windows It just being indoors with shut windows and not having that fresh and not having that fresh and not having that fresh >> sort of, you know, not I guess the >> sort of, you know, not I guess the >> sort of, you know, not I guess the staleness of the air, it's going to staleness of the air, it's going to staleness of the air, it's going to rise. rise. rise. >> It's going to rise. >> It's going to rise. >> It's going to rise. >> Okay. But of course, this studio which >> Okay. But of course, this studio which >> Okay. But of course, this studio which used to be a garage. So I trying to used to be a garage. So I trying to used to be a garage. So I trying to think what it's made of and stuff. So think what it's made of and stuff. So think what it's made of and stuff. So okay. Yeah. So, I mean, we can fix it, okay. Yeah. So, I mean, we can fix it, okay. Yeah. So, I mean, we can fix it, but is there anything you can say about but is there anything you can say about but is there anything you can say about how to fix it which would be useful for how to fix it which would be useful for how to fix it which would be useful for people listening in case they find in people listening in case they find in people listening in case they find in their their their work environments that, you know, work environments that, you know, work environments that, you know, they've got poor air quality? Number they've got poor air quality? Number they've got poor air quality? Number one, open a window. When you go to a one, open a window. When you go to a one, open a window. When you go to a hotel, you call beforehand, do some hotel, you call beforehand, do some hotel, you call beforehand, do some research. Do they have windows that research. Do they have windows that research. Do they have windows that open? You don't need the window to open open? You don't need the window to open open? You don't need the window to open all the way. You need this much. You all the way. You need this much. You all the way. You need this much. You need a few inches. Do they have doors need a few inches. Do they have doors need a few inches. Do they have doors that open? The hotel I stayed at last that open? The hotel I stayed at last that open? The hotel I stayed at last night, I asked that they had this night, I asked that they had this night, I asked that they had this wonderful door. Even in Manchester in wonderful door. Even in Manchester in wonderful door. Even in Manchester in winter, I slept with that door cracked winter, I slept with that door cracked winter, I slept with that door cracked because I know what this what a because I know what this what a because I know what this what a difference it makes to my sleep quality difference it makes to my sleep quality difference it makes to my sleep quality and my ability to to think more clearly and my ability to to think more clearly and my ability to to think more clearly the next day. the next day. the next day. >> So, a lot of the time when we sleep in a >> So, a lot of the time when we sleep in a >> So, a lot of the time when we sleep in a hotel room, we'll often say, well, I hotel room, we'll often say, well, I hotel room, we'll often say, well, I will at least, but I know many people will at least, but I know many people will at least, but I know many people say, "I didn't see that well. You was on say, "I didn't see that well. You was on say, "I didn't see that well. You was on a hotel bed and it could be different a hotel bed and it could be different a hotel bed and it could be different environment. It could be the bed. It environment. It could be the bed. It environment. It could be the bed. It could be the the light coming through could be the the light coming through could be the the light coming through the door or whatever, all those things. the door or whatever, all those things. the door or whatever, all those things. But it could also be the fact that But it could also be the fact that But it could also be the fact that you're you're you're you were sleeping in in in really I you were sleeping in in in really I you were sleeping in in in really I guess a high carbon dioxide environment. guess a high carbon dioxide environment. guess a high carbon dioxide environment. >> Yes, it it is all those things. So next >> Yes, it it is all those things. So next >> Yes, it it is all those things. So next door to me, the guy was watching TV and door to me, the guy was watching TV and door to me, the guy was watching TV and yelling all night, right? So So that yelling all night, right? So So that yelling all night, right? So So that kept me up. But at least I was able to kept me up. But at least I was able to kept me up. But at least I was able to remove the air quality part of this. I remove the air quality part of this. I remove the air quality part of this. I have at hotels, I I won't name them, have at hotels, I I won't name them, have at hotels, I I won't name them, certain wellness hotels that a client certain wellness hotels that a client certain wellness hotels that a client put me up at that cost an incredible put me up at that cost an incredible put me up at that cost an incredible amount of money. Gorgeous place, right? amount of money. Gorgeous place, right? amount of money. Gorgeous place, right? They have ferns. They have natural wood, They have ferns. They have natural wood, They have ferns. They have natural wood, recycled fabrics, the worst air quality recycled fabrics, the worst air quality recycled fabrics, the worst air quality I've ever seen in my life. And I woke up I've ever seen in my life. And I woke up I've ever seen in my life. And I woke up that next morning. I didn't have a thing that next morning. I didn't have a thing that next morning. I didn't have a thing to drink the night before. Went out to to drink the night before. Went out to to drink the night before. Went out to big dinner with a bunch of friends. big dinner with a bunch of friends. big dinner with a bunch of friends. Didn't drink anything. Felt so Didn't drink anything. Felt so Didn't drink anything. Felt so incredibly hung over. I said, "What is incredibly hung over. I said, "What is incredibly hung over. I said, "What is going on?" on. I reached in my bag, going on?" on. I reached in my bag, going on?" on. I reached in my bag, looked at the monitor, and the CO2 looked at the monitor, and the CO2 looked at the monitor, and the CO2 levels were just absolutely off the levels were just absolutely off the levels were just absolutely off the hook. hook. hook. >> I mean, going back to ancient wisdom and >> I mean, going back to ancient wisdom and >> I mean, going back to ancient wisdom and and bringing up my mom again, and bringing up my mom again, and bringing up my mom again, my mom has always always always slept my mom has always always always slept my mom has always always always slept with a window open. with a window open. with a window open. >> Yep. >> Yep. >> Yep. >> Even when it was, you know, December and >> Even when it was, you know, December and >> Even when it was, you know, December and cold and the heating's on, she would cold and the heating's on, she would cold and the heating's on, she would always say, "No, I can't sleep unless always say, "No, I can't sleep unless always say, "No, I can't sleep unless the windows open." So, she'd always keep the windows open." So, she'd always keep the windows open." So, she'd always keep it open. And it's quite interesting now it open. And it's quite interesting now it open. And it's quite interesting now to think, well, maybe she just to think, well, maybe she just to think, well, maybe she just intuitively knew that or or you know intuitively knew that or or you know intuitively knew that or or you know that I feel better when I've got air that I feel better when I've got air that I feel better when I've got air flow in my room, which kind of makes flow in my room, which kind of makes flow in my room, which kind of makes [laughter] [laughter] [laughter] >> of course you feel better. >> of course you feel better. >> of course you feel better. >> Why wouldn't you feel better? I mean >> Why wouldn't you feel better? I mean >> Why wouldn't you feel better? I mean that that's what's crazy. This is that that's what's crazy. This is that that's what's crazy. This is another thing. It's so simple. The good another thing. It's so simple. The good another thing. It's so simple. The good news about this though is it it it's a news about this though is it it it's a news about this though is it it it's a very fixable problem. This isn't some very fixable problem. This isn't some very fixable problem. This isn't some systemic thing that's going to require systemic thing that's going to require systemic thing that's going to require all of this changing of infrastructure. all of this changing of infrastructure. all of this changing of infrastructure. Once these hotels Once these hotels Once these hotels start to get outed, the one thing that start to get outed, the one thing that start to get outed, the one thing that really speaks is money. When people stop really speaks is money. When people stop really speaks is money. When people stop start saying, start saying, start saying, >> "Don't stay at this hotel. It's $600 a >> "Don't stay at this hotel. It's $600 a >> "Don't stay at this hotel. It's $600 a night and the air quality is crap." night and the air quality is crap." night and the air quality is crap." You're going to see them improve You're going to see them improve You're going to see them improve [clears throat] their HVAC so quickly [clears throat] their HVAC so quickly [clears throat] their HVAC so quickly and it's not going to cost them that and it's not going to cost them that and it's not going to cost them that much. If they really cared about the much. If they really cared about the much. If they really cared about the health of their guests, health of their guests, health of their guests, >> they'd be pumping in at minimum allow us >> they'd be pumping in at minimum allow us >> they'd be pumping in at minimum allow us a breath of fresh air. One thing I a breath of fresh air. One thing I a breath of fresh air. One thing I noticed in Vegas, I've done a lot of noticed in Vegas, I've done a lot of noticed in Vegas, I've done a lot of speaking gigs in Vegas. The air quality speaking gigs in Vegas. The air quality speaking gigs in Vegas. The air quality in Vegas rooms, even with windows that in Vegas rooms, even with windows that in Vegas rooms, even with windows that do not open, was superb. Every single do not open, was superb. Every single do not open, was superb. Every single hotel room in Vegas was around 600 to hotel room in Vegas was around 600 to hotel room in Vegas was around 600 to 500 parts per million. 500 parts per million. 500 parts per million. >> Oh my god, these guys don't mess around. >> Oh my god, these guys don't mess around. >> Oh my god, these guys don't mess around. >> They do not mess around. The best air >> They do not mess around. The best air >> They do not mess around. The best air quality I've ever seen in a hotel that quality I've ever seen in a hotel that quality I've ever seen in a hotel that >> and you wake up and you're like, even >> and you wake up and you're like, even >> and you wake up and you're like, even though I'm jetlagged, I I did have a few though I'm jetlagged, I I did have a few though I'm jetlagged, I I did have a few glasses of wine the night before, I feel glasses of wine the night before, I feel glasses of wine the night before, I feel pretty good. I'm ready to take on the pretty good. I'm ready to take on the pretty good. I'm ready to take on the day. I'm ready to go see a show. day. I'm ready to go see a show. day. I'm ready to go see a show. [laughter] You know, [laughter] You know, [laughter] You know, >> it's the the business case is there. >> it's the the business case is there. >> it's the the business case is there. >> The business case is there. That's why I >> The business case is there. That's why I >> The business case is there. That's why I think you can shame people for that's think you can shame people for that's think you can shame people for that's unethical. That doesn't move things. I I unethical. That doesn't move things. I I unethical. That doesn't move things. I I think that you can show them you're think that you can show them you're think that you can show them you're going to lose money. People are going to going to lose money. People are going to going to lose money. People are going to stop going to your hotel and you're stop going to your hotel and you're stop going to your hotel and you're lying to guests saying this is a lying to guests saying this is a lying to guests saying this is a wellness hotel and you won't even allow wellness hotel and you won't even allow wellness hotel and you won't even allow us a fresh breath of air. us a fresh breath of air. us a fresh breath of air. >> Yeah, I'm definitely getting one of >> Yeah, I'm definitely getting one of >> Yeah, I'm definitely getting one of these. these. these. >> The make of this is an Arinet 4, right? >> The make of this is an Arinet 4, right? >> The make of this is an Arinet 4, right? >> So, I do not work for Aronet. put this >> So, I do not work for Aronet. put this >> So, I do not work for Aronet. put this sticker on it because I I noticed I was sticker on it because I I noticed I was sticker on it because I I noticed I was promoting this product all over the promoting this product all over the promoting this product all over the place. These are right now there's a place. These are right now there's a place. These are right now there's a bunch of other companies coming out with bunch of other companies coming out with bunch of other companies coming out with these. These are the best. Um and I' these. These are the best. Um and I' these. These are the best. Um and I' I've tested this. If you were to open I've tested this. If you were to open I've tested this. If you were to open your door and if you had a little fan in your door and if you had a little fan in your door and if you had a little fan in about 10 minutes, we'd see this drop to about 10 minutes, we'd see this drop to about 10 minutes, we'd see this drop to a thousand parts per million. So, um a thousand parts per million. So, um a thousand parts per million. So, um which is good. Which is really good. which is good. Which is really good. which is good. Which is really good. >> What have you seen on planes? It depends >> What have you seen on planes? It depends >> What have you seen on planes? It depends at uh you wonder why you you go on a at uh you wonder why you you go on a at uh you wonder why you you go on a plane and people are stressed right when plane and people are stressed right when plane and people are stressed right when they get on a plane and then you're like they get on a plane and then you're like they get on a plane and then you're like why is everybody asleep after 5 minutes? why is everybody asleep after 5 minutes? why is everybody asleep after 5 minutes? It doesn't have to do with their stress It doesn't have to do with their stress It doesn't have to do with their stress levels. Has to do with there's so much levels. Has to do with there's so much levels. Has to do with there's so much CO2 that the body just goes CO2 that the body just goes CO2 that the body just goes and completely crashes. And I think they and completely crashes. And I think they and completely crashes. And I think they use this to pacify us. Some airlines use this to pacify us. Some airlines use this to pacify us. Some airlines have much better air quality than have much better air quality than have much better air quality than others, which shows you again this is a others, which shows you again this is a others, which shows you again this is a choice that these companies are are choice that these companies are are choice that these companies are are making, right? They want to conserve a making, right? They want to conserve a making, right? They want to conserve a little money um on oxygen, on filtering little money um on oxygen, on filtering little money um on oxygen, on filtering air. So, some some are much better than air. So, some some are much better than air. So, some some are much better than others. I want to get more data before others. I want to get more data before others. I want to get more data before we come out with all of this. We're we come out with all of this. We're we come out with all of this. We're going to share all of this information going to share all of this information going to share all of this information for free for everyone so you can see um for free for everyone so you can see um for free for everyone so you can see um some um when the airline is before it some um when the airline is before it some um when the airline is before it takes off, right? They the reason why it takes off, right? They the reason why it takes off, right? They the reason why it gets so hot in there is the the engines gets so hot in there is the the engines gets so hot in there is the the engines aren't running right and and so the air aren't running right and and so the air aren't running right and and so the air is flowing. I've seen 3,500 parts per is flowing. I've seen 3,500 parts per is flowing. I've seen 3,500 parts per million right before it takes off. Once million right before it takes off. Once million right before it takes off. Once it gets going, a bunch of engineers, the it gets going, a bunch of engineers, the it gets going, a bunch of engineers, the council of engineers suggested anything council of engineers suggested anything council of engineers suggested anything above 1,000 parts per million is bad above 1,000 parts per million is bad above 1,000 parts per million is bad news. It feels like stuffy air. I have news. It feels like stuffy air. I have news. It feels like stuffy air. I have never been on a flight anywhere that never been on a flight anywhere that never been on a flight anywhere that wasn't well north of that ever. And this wasn't well north of that ever. And this wasn't well north of that ever. And this includes a flight that's 14 hours long. includes a flight that's 14 hours long. includes a flight that's 14 hours long. You know, when you think about something You know, when you think about something You know, when you think about something like jet lag, for example, and you know, like jet lag, for example, and you know, like jet lag, for example, and you know, we've conventionally put that down to we've conventionally put that down to we've conventionally put that down to circadian rhythms, which of course is circadian rhythms, which of course is circadian rhythms, which of course is huge, right? But what I've learned over huge, right? But what I've learned over huge, right? But what I've learned over the past years, um, there's a guy, the past years, um, there's a guy, the past years, um, there's a guy, again, I have no affiliation with this again, I have no affiliation with this again, I have no affiliation with this company, but I was recommended this app company, but I was recommended this app company, but I was recommended this app called Fly Kit, F L Y K I Tt. called Fly Kit, F L Y K I Tt. called Fly Kit, F L Y K I Tt. >> I used to struggle badly with jet lag. >> I used to struggle badly with jet lag. >> I used to struggle badly with jet lag. This thing has pretty much eliminated it This thing has pretty much eliminated it This thing has pretty much eliminated it for me. It is for me. It is for me. It is >> phenomenal. the guy who created it has >> phenomenal. the guy who created it has >> phenomenal. the guy who created it has worked with Navy Seals for years and he worked with Navy Seals for years and he worked with Navy Seals for years and he said yes circadian biology is part of it said yes circadian biology is part of it said yes circadian biology is part of it but uh flying particularly long flights but uh flying particularly long flights but uh flying particularly long flights is pro-inflammatory is pro-inflammatory is pro-inflammatory so there's a whole protocol around so there's a whole protocol around so there's a whole protocol around reducing inflammation through reducing inflammation through reducing inflammation through supplements through compression socks supplements through compression socks supplements through compression socks through meals at the right times all all through meals at the right times all all through meals at the right times all all kind of stuff but that opened my mind to kind of stuff but that opened my mind to kind of stuff but that opened my mind to thinking okay thinking okay thinking okay I struggled if if I ever went to America I struggled if if I ever went to America I struggled if if I ever went to America from here like to the west coast 8 hour from here like to the west coast 8 hour from here like to the west coast 8 hour time difference. time difference. time difference. >> Oh man, >> Oh man, >> Oh man, >> you know, I would really really struggle >> you know, I would really really struggle >> you know, I would really really struggle with the with the time difference. The with the with the time difference. The with the with the time difference. The last couple of times I went and I last couple of times I went and I last couple of times I went and I followed the fly kit protocol to the followed the fly kit protocol to the followed the fly kit protocol to the letter, I was about 90% of the way letter, I was about 90% of the way letter, I was about 90% of the way there. You know, it was it was there. You know, it was it was there. You know, it was it was gamechanging. gamechanging. gamechanging. >> And one of the things the founder told >> And one of the things the founder told >> And one of the things the founder told me when I contacted him and spoke to him me when I contacted him and spoke to him me when I contacted him and spoke to him about this, he goes, "The other thing about this, he goes, "The other thing about this, he goes, "The other thing you want to think about, you want to think about, you want to think about, >> again, I don't really fly that much, so >> again, I don't really fly that much, so >> again, I don't really fly that much, so for a regular flyer, this might be more for a regular flyer, this might be more for a regular flyer, this might be more important." He said you can look at the important." He said you can look at the important." He said you can look at the aeroplane and I can't remember the aeroplane and I can't remember the aeroplane and I can't remember the models but you can just Google this but models but you can just Google this but models but you can just Google this but some of the newer models said they they some of the newer models said they they some of the newer models said they they put their cabin pressure to the put their cabin pressure to the put their cabin pressure to the equivalent of 4 to 6,000 ft equivalent of 4 to 6,000 ft equivalent of 4 to 6,000 ft >> whereas the older planes it's more 6 to >> whereas the older planes it's more 6 to >> whereas the older planes it's more 6 to 8,000 ft. 8,000 ft. 8,000 ft. >> And I'm like oh wow. So I've actually >> And I'm like oh wow. So I've actually >> And I'm like oh wow. So I've actually started for this trip I've got in a started for this trip I've got in a started for this trip I've got in a couple of weeks. I I don't think I've couple of weeks. I I don't think I've couple of weeks. I I don't think I've flown for ages. flown for ages. flown for ages. I'm actually looking at, oh, I can go in I'm actually looking at, oh, I can go in I'm actually looking at, oh, I can go in the morning or I can go in the the morning or I can go in the the morning or I can go in the afternoon. [clears throat] Oh, the afternoon. [clears throat] Oh, the afternoon. [clears throat] Oh, the afternoon flight is on a newer plane afternoon flight is on a newer plane afternoon flight is on a newer plane where they're only pressuring to four where they're only pressuring to four where they're only pressuring to four 5,000 ft. And again, to some people, 5,000 ft. And again, to some people, 5,000 ft. And again, to some people, this is going to be obsessive. But I'm this is going to be obsessive. But I'm this is going to be obsessive. But I'm thinking, well, you know, if I'm going thinking, well, you know, if I'm going thinking, well, you know, if I'm going to be on a plane for 12 hours to LA, to be on a plane for 12 hours to LA, to be on a plane for 12 hours to LA, [snorts] [snorts] [snorts] actually, I'm sure it'll make a massive actually, I'm sure it'll make a massive actually, I'm sure it'll make a massive difference. So, I'd be interested, difference. So, I'd be interested, difference. So, I'd be interested, James, as part of your research, James, as part of your research, James, as part of your research, you know, maybe it's too complex, but it you know, maybe it's too complex, but it you know, maybe it's too complex, but it would be interesting to see if you would be interesting to see if you would be interesting to see if you notice a difference on the newer planes notice a difference on the newer planes notice a difference on the newer planes versus the older planes. versus the older planes. versus the older planes. >> I've been on every single sort of plane. >> I've been on every single sort of plane. >> I've been on every single sort of plane. I am constantly traveling. You know, I am constantly traveling. You know, I am constantly traveling. You know, maybe some years it' be 100 days a year. maybe some years it' be 100 days a year. maybe some years it' be 100 days a year. Like, I'm on the road all the time. Like, I'm on the road all the time. Like, I'm on the road all the time. >> And what I've seen is it is consistently >> And what I've seen is it is consistently >> And what I've seen is it is consistently bad. Some are much worse than others, bad. Some are much worse than others, bad. Some are much worse than others, but it's consistently bad. And what we but it's consistently bad. And what we but it's consistently bad. And what we hope to do with this information isn't hope to do with this information isn't hope to do with this information isn't to shame people, isn't to point fingers. to shame people, isn't to point fingers. to shame people, isn't to point fingers. It's to say, "We're watching you. And if It's to say, "We're watching you. And if It's to say, "We're watching you. And if you improve your air quality, we'll also you improve your air quality, we'll also you improve your air quality, we'll also announce that, too. And if we announce announce that, too. And if we announce announce that, too. And if we announce that, more people are going to know that, more people are going to know that, more people are going to know about this. More people are going to about this. More people are going to about this. More people are going to take your flight over the competing take your flight over the competing take your flight over the competing flight." I think if if airlines start to flight." I think if if airlines start to flight." I think if if airlines start to have more oxygen in the cabin to start have more oxygen in the cabin to start have more oxygen in the cabin to start treating the air a little better, treating the air a little better, treating the air a little better, >> it's going to make a massive difference >> it's going to make a massive difference >> it's going to make a massive difference to how you feel when when you show up at to how you feel when when you show up at to how you feel when when you show up at that destination and will make you want that destination and will make you want that destination and will make you want to choose that airline more to choose that airline more to choose that airline more consistently. consistently. consistently. As someone who probably doesn't want As someone who probably doesn't want As someone who probably doesn't want this label, but is considered around the this label, but is considered around the this label, but is considered around the world now an expert in breathing and the world now an expert in breathing and the world now an expert in breathing and the breath, I'm interested that you travel breath, I'm interested that you travel breath, I'm interested that you travel so much and I'm really interested as to so much and I'm really interested as to so much and I'm really interested as to are there some things now that you never are there some things now that you never are there some things now that you never travel without based upon what you've travel without based upon what you've travel without based upon what you've learned and experienced. learned and experienced. learned and experienced. >> Through trial and error, I've become one >> Through trial and error, I've become one >> Through trial and error, I've become one of those weirdos that has my little I'm of those weirdos that has my little I'm of those weirdos that has my little I'm sorry. It's true. I never thought this sorry. It's true. I never thought this sorry. It's true. I never thought this would happen. I would mock these people would happen. I would mock these people would happen. I would mock these people endlessly. And now I'm one of them. So I endlessly. And now I'm one of them. So I endlessly. And now I'm one of them. So I have specific lights that I travel with. have specific lights that I travel with. have specific lights that I travel with. Right when I get into the hotel room, I Right when I get into the hotel room, I Right when I get into the hotel room, I switch off the bulbs and I have red switch off the bulbs and I have red switch off the bulbs and I have red lights or amber lights. So that's the lights or amber lights. So that's the lights or amber lights. So that's the number one thing. I travel either with a number one thing. I travel either with a number one thing. I travel either with a ni pot if I know I'm going to have a ni pot if I know I'm going to have a ni pot if I know I'm going to have a source of distilled water or with nasal source of distilled water or with nasal source of distilled water or with nasal spray, natural nasal sprays. Is that in spray, natural nasal sprays. Is that in spray, natural nasal sprays. Is that in case you get sick on the road? case you get sick on the road? case you get sick on the road? >> No, it's preventative maintenance. So, >> No, it's preventative maintenance. So, >> No, it's preventative maintenance. So, you think about you're in an airplane. you think about you're in an airplane. you think about you're in an airplane. We know the air quality is not very We know the air quality is not very We know the air quality is not very good. People say, "Oh, I only fly good. People say, "Oh, I only fly good. People say, "Oh, I only fly business or first class because the air business or first class because the air business or first class because the air quality is so much better up there." I'm quality is so much better up there." I'm quality is so much better up there." I'm here. I have proof. It is the exact here. I have proof. It is the exact here. I have proof. It is the exact same. So, you can use another excuse to same. So, you can use another excuse to same. So, you can use another excuse to do that and that's fine, but don't don't do that and that's fine, but don't don't do that and that's fine, but don't don't say it's air quality. So, if you use a say it's air quality. So, if you use a say it's air quality. So, if you use a nasal spray, you think of all the stuff nasal spray, you think of all the stuff nasal spray, you think of all the stuff you're exposed to on the airplane. I you're exposed to on the airplane. I you're exposed to on the airplane. I can't get sick when I'm on the road can't get sick when I'm on the road can't get sick when I'm on the road speaking at events. I'm doing research. speaking at events. I'm doing research. speaking at events. I'm doing research. If I get sick, it's a disaster. If I get sick, it's a disaster. If I get sick, it's a disaster. >> So, I spray out my nose. I I >> So, I spray out my nose. I I >> So, I spray out my nose. I I >> When when you land or when you get on >> When when you land or when you get on >> When when you land or when you get on the plane? the plane? the plane? >> Um I I do it when I land. Sometimes if >> Um I I do it when I land. Sometimes if >> Um I I do it when I land. Sometimes if it's a long flight, 14-hour flight, I it's a long flight, 14-hour flight, I it's a long flight, 14-hour flight, I will go in the bathroom halfway through, will go in the bathroom halfway through, will go in the bathroom halfway through, spray it out a little bit. I also have spray it out a little bit. I also have spray it out a little bit. I also have another spray bottle with a diluted another spray bottle with a diluted another spray bottle with a diluted version of of iodine in there. Um if I version of of iodine in there. Um if I version of of iodine in there. Um if I feel a cold coming on then there's feel a cold coming on then there's feel a cold coming on then there's there's been some good research into there's been some good research into there's been some good research into that and that was especially effective that and that was especially effective that and that was especially effective for co they they've found this is very for co they they've found this is very for co they they've found this is very very effective very effective very effective >> mouth tape on the plane >> mouth tape on the plane >> mouth tape on the plane >> never I've seen people do it and I you >> never I've seen people do it and I you >> never I've seen people do it and I you know know know >> do you travel with mate >> do you travel with mate >> do you travel with mate >> I use it every single night wherever I >> I use it every single night wherever I >> I use it every single night wherever I am am am >> okay so you travel with it you use it in >> okay so you travel with it you use it in >> okay so you travel with it you use it in the hotel but why do you not use it on the hotel but why do you not use it on the hotel but why do you not use it on the plane the plane the plane >> I just can't go that far okay I I'd love >> I just can't go that far okay I I'd love >> I just can't go that far okay I I'd love to give you another reason that's that's to give you another reason that's that's to give you another reason that's that's scient scientific, scient scientific, scient scientific, but I just I just can't. And I've but I just I just can't. And I've but I just I just can't. And I've noticed I have noticed because I pay noticed I have noticed because I pay noticed I have noticed because I pay attention to this. attention to this. attention to this. >> If I'm sleeping like this up in a chair, >> If I'm sleeping like this up in a chair, >> If I'm sleeping like this up in a chair, I tend to have my mouth closed. It's I tend to have my mouth closed. It's I tend to have my mouth closed. It's when I put my head on a pillow. when I put my head on a pillow. when I put my head on a pillow. >> Wow. >> Wow. >> Wow. >> That I'll do that. But I've seen an >> That I'll do that. But I've seen an >> That I'll do that. But I've seen an increasing number of people rocking the increasing number of people rocking the increasing number of people rocking the mouth with their little hoodie and the mouth with their little hoodie and the mouth with their little hoodie and the eye thing, you know, and that's that's eye thing, you know, and that's that's eye thing, you know, and that's that's great. Have you Have you seen people great. Have you Have you seen people great. Have you Have you seen people mouth tape on a plane before? mouth tape on a plane before? mouth tape on a plane before? >> Yeah. >> Yeah. >> Yeah. >> Yeah. >> Yeah. >> Yeah. >> Yeah. Oh, yeah. Yeah. For for >> Yeah. Oh, yeah. Yeah. For for >> Yeah. Oh, yeah. Yeah. For for >> Do they know it's you? So they're like, >> Do they know it's you? So they're like, >> Do they know it's you? So they're like, "He's "He's "He's >> no. Nobody knows it's me. Nobody Nobody >> no. Nobody knows it's me. Nobody Nobody >> no. Nobody knows it's me. Nobody Nobody cares. Give you a secret sign like you cares. Give you a secret sign like you cares. Give you a secret sign like you got me in." got me in." got me in." >> Everyone's jetlagged, you know, >> Everyone's jetlagged, you know, >> Everyone's jetlagged, you know, everyone's tired. You just go on and get everyone's tired. You just go on and get everyone's tired. You just go on and get get the stuff done. So, I think lights, get the stuff done. So, I think lights, get the stuff done. So, I think lights, a nasal spray, those breathing a nasal spray, those breathing a nasal spray, those breathing techniques you have in your back pocket techniques you have in your back pocket techniques you have in your back pocket when you're waiting in line at when you're waiting in line at when you're waiting in line at immigration, it's taking forever and immigration, it's taking forever and immigration, it's taking forever and you're tired and you sense your nervous you're tired and you sense your nervous you're tired and you sense your nervous system getting stressed out. system getting stressed out. system getting stressed out. >> Let's breathe into a count of around >> Let's breathe into a count of around >> Let's breathe into a count of around five or six. Let's breathe out. Let's do five or six. Let's breathe out. Let's do five or six. Let's breathe out. Let's do some humming. As I'm When I'm at some humming. As I'm When I'm at some humming. As I'm When I'm at airports, if I'm early, I'm walking. And airports, if I'm early, I'm walking. And airports, if I'm early, I'm walking. And I'm just make this a habit. Even if that I'm just make this a habit. Even if that I'm just make this a habit. Even if that means an hour and a half, I'm walking. means an hour and a half, I'm walking. means an hour and a half, I'm walking. And if I'm walking, I'm uh for four And if I'm walking, I'm uh for four And if I'm walking, I'm uh for four steps in, four steps out. That's how I'm steps in, four steps out. That's how I'm steps in, four steps out. That's how I'm walking. When I um uh am breathing and walking. When I um uh am breathing and walking. When I um uh am breathing and walking and humming, and I'm just as I'm walking and humming, and I'm just as I'm walking and humming, and I'm just as I'm talking about this, I'm just realizing talking about this, I'm just realizing talking about this, I'm just realizing what an absolute freak I have become. what an absolute freak I have become. what an absolute freak I have become. [snorts] Um but it's kept me healthy. [snorts] Um but it's kept me healthy. [snorts] Um but it's kept me healthy. It's kept you healthy. You look you look It's kept you healthy. You look you look It's kept you healthy. You look you look well. You travel so much. You you get well. You travel so much. You you get well. You travel so much. You you get sick very rarely. And I think, you know, sick very rarely. And I think, you know, sick very rarely. And I think, you know, it's easy to judge people, right, and it's easy to judge people, right, and it's easy to judge people, right, and go, "Oh, they're doing this or they're go, "Oh, they're doing this or they're go, "Oh, they're doing this or they're doing that." But everyone's got their doing that." But everyone's got their doing that." But everyone's got their own reasons, haven't they? And you've own reasons, haven't they? And you've own reasons, haven't they? And you've obviously found over the years that obviously found over the years that obviously found over the years that actually I'm I'm sure writing breath has actually I'm I'm sure writing breath has actually I'm I'm sure writing breath has also massively influenced you. But also massively influenced you. But also massively influenced you. But you've probably just discovered that you've probably just discovered that you've probably just discovered that when you do it this way, you're well and when you do it this way, you're well and when you do it this way, you're well and you perform better. And that's your job. you perform better. And that's your job. you perform better. And that's your job. That's what you get paid to do. That's That's what you get paid to do. That's That's what you get paid to do. That's that's the reality. When I didn't do it that's the reality. When I didn't do it that's the reality. When I didn't do it this way, I was exhausted. I was getting this way, I was exhausted. I was getting this way, I was exhausted. I was getting sick before I would have to do a big I sick before I would have to do a big I sick before I would have to do a big I was getting congested all the time. And was getting congested all the time. And was getting congested all the time. And I really felt the pain of travel. I I really felt the pain of travel. I I really felt the pain of travel. I still feel the pain, but it's less so. still feel the pain, but it's less so. still feel the pain, but it's less so. And all these things all together, you And all these things all together, you And all these things all together, you know, it just they just fit into a small know, it just they just fit into a small know, it just they just fit into a small little bag. It's not like I carry an little bag. It's not like I carry an little bag. It's not like I carry an extra suitcase filled with this stuff. extra suitcase filled with this stuff. extra suitcase filled with this stuff. It's just small little stuff and I I can It's just small little stuff and I I can It's just small little stuff and I I can make my cozy little home in these hotel make my cozy little home in these hotel make my cozy little home in these hotel rooms and uh I'm fine with that. rooms and uh I'm fine with that. rooms and uh I'm fine with that. >> One thing we've not mentioned, I just >> One thing we've not mentioned, I just >> One thing we've not mentioned, I just want to quickly touch on, James, is this want to quickly touch on, James, is this want to quickly touch on, James, is this correlation between lung size and correlation between lung size and correlation between lung size and longevity. longevity. longevity. I think people who listen to my show and I think people who listen to my show and I think people who listen to my show and have been for a number of years will be have been for a number of years will be have been for a number of years will be very familiar with the idea that as you very familiar with the idea that as you very familiar with the idea that as you get older you lose muscle mass and get older you lose muscle mass and get older you lose muscle mass and really as you get older you want to make really as you get older you want to make really as you get older you want to make sure that you're doing something about sure that you're doing something about sure that you're doing something about it. You know resistance training or it. You know resistance training or it. You know resistance training or whatever else it is you might do you whatever else it is you might do you whatever else it is you might do you want to try and minimize how much you want to try and minimize how much you want to try and minimize how much you lose to be well as you get older. lose to be well as you get older. lose to be well as you get older. lung size seems to follow a similar lung size seems to follow a similar lung size seems to follow a similar trajectory in the sense that as you get trajectory in the sense that as you get trajectory in the sense that as you get older I think in your book you writes older I think in your book you writes older I think in your book you writes that between the ages of 30 and 50 you that between the ages of 30 and 50 you that between the ages of 30 and 50 you lose 12% of your lung capacity and at 80 lose 12% of your lung capacity and at 80 lose 12% of your lung capacity and at 80 years old 30% less air is coming in than years old 30% less air is coming in than years old 30% less air is coming in than it was I think when you were younger it was I think when you were younger it was I think when you were younger >> that's right >> that's right >> that's right >> right so just give us a quick overview >> right so just give us a quick overview >> right so just give us a quick overview of lung size and longevity if you will of lung size and longevity if you will of lung size and longevity if you will >> so if you have a smaller gas tank you >> so if you have a smaller gas tank you >> so if you have a smaller gas tank you have to fill up more often right we know have to fill up more often right we know have to fill up more often right we know that and every time you fill up that's that and every time you fill up that's that and every time you fill up that's going to require you to exert more going to require you to exert more going to require you to exert more energy. You know, you have to stop, you energy. You know, you have to stop, you energy. You know, you have to stop, you have to fill up. So, why would you want have to fill up. So, why would you want have to fill up. So, why would you want to do that? What you what you want to do to do that? What you what you want to do to do that? What you what you want to do is have a larger gas tank so you don't is have a larger gas tank so you don't is have a larger gas tank so you don't have to fill up that that often. You can have to fill up that that often. You can have to fill up that that often. You can conserve that energy and your body can conserve that energy and your body can conserve that energy and your body can use that energy to help restore itself. use that energy to help restore itself. use that energy to help restore itself. We know this is absolutely true with We know this is absolutely true with We know this is absolutely true with athletic performance, but it's also true athletic performance, but it's also true athletic performance, but it's also true just in life. Taking fewer deeper just in life. Taking fewer deeper just in life. Taking fewer deeper breaths is deeply restorative to the breaths is deeply restorative to the breaths is deeply restorative to the body. So at a time when we need as much body. So at a time when we need as much body. So at a time when we need as much energy as possible when we are growing energy as possible when we are growing energy as possible when we are growing older, why would we want to take away older, why would we want to take away older, why would we want to take away our ability to breathe these slower, our ability to breathe these slower, our ability to breathe these slower, deeper breaths that allow us to reserve deeper breaths that allow us to reserve deeper breaths that allow us to reserve more energy to repair our aging and more energy to repair our aging and more energy to repair our aging and ailing bodies. But the opposite happens, ailing bodies. But the opposite happens, ailing bodies. But the opposite happens, right? Our lungs start shrinking up. We right? Our lungs start shrinking up. We right? Our lungs start shrinking up. We lose flexibility in the musculature lose flexibility in the musculature lose flexibility in the musculature around here. That's why you see a lot of around here. That's why you see a lot of around here. That's why you see a lot of older people that are hunched over like older people that are hunched over like older people that are hunched over like this. If you are hunched over and your this. If you are hunched over and your this. If you are hunched over and your shoulders are like this, you can only shoulders are like this, you can only shoulders are like this, you can only breathe breathe breathe >> Yeah. >> Yeah. >> Yeah. >> up into the chest. You see this all the >> up into the chest. You see this all the >> up into the chest. You see this all the time and they're breathing through the time and they're breathing through the time and they're breathing through the mouth just [panting] mouth just [panting] mouth just [panting] so yoga was based on this premise. Early so yoga was based on this premise. Early so yoga was based on this premise. Early yoga was done seated. So it was done yoga was done seated. So it was done yoga was done seated. So it was done sitting down and breathing and sitting down and breathing and sitting down and breathing and stretching, right? And chiong. What is stretching, right? And chiong. What is stretching, right? And chiong. What is chiong? It's learning how to take chi from the It's learning how to take chi from the air, expanding the lungs and keeping air, expanding the lungs and keeping air, expanding the lungs and keeping that flexibility. And the good news is that flexibility. And the good news is that flexibility. And the good news is that you can change this at any time. that you can change this at any time. that you can change this at any time. You know, just like muscle mass, muscle You know, just like muscle mass, muscle You know, just like muscle mass, muscle mass actually takes a lot more effort mass actually takes a lot more effort mass actually takes a lot more effort and dedication to maintain and increase and dedication to maintain and increase and dedication to maintain and increase when you get older. But expanding your when you get older. But expanding your when you get older. But expanding your lungs and keeping flexibility here, this lungs and keeping flexibility here, this lungs and keeping flexibility here, this is relatively easy compared to that. And is relatively easy compared to that. And is relatively easy compared to that. And it will make a huge difference because it will make a huge difference because it will make a huge difference because again taking fewer deeper softer breaths again taking fewer deeper softer breaths again taking fewer deeper softer breaths allows you more energy and less effort allows you more energy and less effort allows you more energy and less effort less wear and tear on the body. I think less wear and tear on the body. I think less wear and tear on the body. I think I've heard you say James or maybe you I've heard you say James or maybe you I've heard you say James or maybe you wrote about it that wrote about it that wrote about it that lung size is maybe the metric that's lung size is maybe the metric that's lung size is maybe the metric that's correlated the most with longevity. Is correlated the most with longevity. Is correlated the most with longevity. Is it more than V2 max and muscle mass? it more than V2 max and muscle mass? it more than V2 max and muscle mass? That's when this study was released in That's when this study was released in That's when this study was released in the 80s, the Framingham data, which was the 80s, the Framingham data, which was the 80s, the Framingham data, which was a 70-year longitudinal study. They found a 70-year longitudinal study. They found a 70-year longitudinal study. They found the number one most significant marker the number one most significant marker the number one most significant marker of lifespan was lung size and lung of lifespan was lung size and lung of lifespan was lung size and lung function. What that means is the quicker function. What that means is the quicker function. What that means is the quicker your lungs shrink, the quicker they your lungs shrink, the quicker they your lungs shrink, the quicker they become disease, the sooner you are going become disease, the sooner you are going become disease, the sooner you are going to die. to die. to die. It makes me wonder is one of the reasons It makes me wonder is one of the reasons It makes me wonder is one of the reasons why movement and exercise is so good for why movement and exercise is so good for why movement and exercise is so good for our longevity is because generally when our longevity is because generally when our longevity is because generally when you're moving and of course it depends you're moving and of course it depends you're moving and of course it depends whether you're walking or running or the whether you're walking or running or the whether you're walking or running or the intensity but you know you are sort of intensity but you know you are sort of intensity but you know you are sort of working out your lungs aren't you? working out your lungs aren't you? working out your lungs aren't you? They're getting moved and worked out They're getting moved and worked out They're getting moved and worked out whereas if you're just sat watching whereas if you're just sat watching whereas if you're just sat watching television hunched over on the sofa television hunched over on the sofa television hunched over on the sofa those lungs are not really doing much those lungs are not really doing much those lungs are not really doing much >> 100%. So it must be at least one of the >> 100%. So it must be at least one of the >> 100%. So it must be at least one of the factors of it's one of exercise has so factors of it's one of exercise has so factors of it's one of exercise has so many benefits for the brain, for muscle many benefits for the brain, for muscle many benefits for the brain, for muscle mass, for the body. Of of course it mass, for the body. Of of course it mass, for the body. Of of course it does, does, does, >> but that one part of of lung capacity >> but that one part of of lung capacity >> but that one part of of lung capacity doesn't seem to be me mentioned too doesn't seem to be me mentioned too doesn't seem to be me mentioned too much, not not mentioned as much as it as much, not not mentioned as much as it as much, not not mentioned as much as it as it should, but just maintaining moderate it should, but just maintaining moderate it should, but just maintaining moderate exercise regimens allows you to increase exercise regimens allows you to increase exercise regimens allows you to increase if you have especially smaller lungs if you have especially smaller lungs if you have especially smaller lungs about 15% more lung capacity. about 15% more lung capacity. about 15% more lung capacity. James on my Instagram when I mentioned James on my Instagram when I mentioned James on my Instagram when I mentioned yesterday that you were coming on there yesterday that you were coming on there yesterday that you were coming on there was quite a lot of excitement and a few was quite a lot of excitement and a few was quite a lot of excitement and a few questions have come in. So I questions have come in. So I questions have come in. So I >> So new thing I'm trying is to do these >> So new thing I'm trying is to do these >> So new thing I'm trying is to do these sort of quick fire questions at the end. sort of quick fire questions at the end. sort of quick fire questions at the end. You are you good if I just go through a You are you good if I just go through a You are you good if I just go through a few of them? few of them? few of them? >> Let's do it. >> Let's do it. >> Let's do it. >> The first few around children. Okay. >> The first few around children. Okay. >> The first few around children. Okay. >> Uh Alex Miller says how can we encourage >> Uh Alex Miller says how can we encourage >> Uh Alex Miller says how can we encourage our children to have good breeding our children to have good breeding our children to have good breeding habits? habits? habits? >> Children don't care about being healthy. >> Children don't care about being healthy. >> Children don't care about being healthy. [gasps] [gasps] [gasps] What they do care about is how they What they do care about is how they What they do care about is how they look. So, I've spoken at a lot of look. So, I've spoken at a lot of look. So, I've spoken at a lot of different schools and I tell them about different schools and I tell them about different schools and I tell them about the benefits of nasal breathing, the benefits of nasal breathing, the benefits of nasal breathing, they're, you know, rolling their eyes, they're, you know, rolling their eyes, they're, you know, rolling their eyes, whatever. And then you show them a whatever. And then you show them a whatever. And then you show them a picture of their face if they are picture of their face if they are picture of their face if they are chronic mouth breather and how it's chronic mouth breather and how it's chronic mouth breather and how it's going to change their profile to have going to change their profile to have going to change their profile to have this retronathic profile and crooked this retronathic profile and crooked this retronathic profile and crooked teeth and all that and it scares the teeth and all that and it scares the teeth and all that and it scares the hell out of them. So, I would suggest if hell out of them. So, I would suggest if hell out of them. So, I would suggest if you have teenagers, don't start with a you have teenagers, don't start with a you have teenagers, don't start with a health angle. Find a picture of a kid health angle. Find a picture of a kid health angle. Find a picture of a kid with adoid face. That's that's the with adoid face. That's that's the with adoid face. That's that's the official term or retronathic facial official term or retronathic facial official term or retronathic facial growth and show that to your kids and growth and show that to your kids and growth and show that to your kids and they're going to say, "Oh my god, I want they're going to say, "Oh my god, I want they're going to say, "Oh my god, I want my face to grow differently than that. my face to grow differently than that. my face to grow differently than that. I'm going to shut my mouth and become an I'm going to shut my mouth and become an I'm going to shut my mouth and become an obligate nasal breather." obligate nasal breather." obligate nasal breather." >> Okay, love it. Um Alli says, "Why do you >> Okay, love it. Um Alli says, "Why do you >> Okay, love it. Um Alli says, "Why do you think, James, that we're not taught think, James, that we're not taught think, James, that we're not taught about breath in school so we can about breath in school so we can about breath in school so we can appreciate it from a much earlier age?" appreciate it from a much earlier age?" appreciate it from a much earlier age?" >> Why aren't we taught about nutrition in >> Why aren't we taught about nutrition in >> Why aren't we taught about nutrition in schools or exercise in schools? schools or exercise in schools? schools or exercise in schools? Hopefully that will change. But don't Hopefully that will change. But don't Hopefully that will change. But don't rely on these institutions or rely on these institutions or rely on these institutions or governments to do it. This is why shows governments to do it. This is why shows governments to do it. This is why shows like this are so important. Now you have like this are so important. Now you have like this are so important. Now you have the information. You can take this and the information. You can take this and the information. You can take this and develop your own program for yourself develop your own program for yourself develop your own program for yourself and your kids. and your kids. and your kids. >> Another rally says, "What's the one way >> Another rally says, "What's the one way >> Another rally says, "What's the one way of breathing you'd recommend to of breathing you'd recommend to of breathing you'd recommend to teenagers with anxiety?" teenagers with anxiety?" teenagers with anxiety?" >> The unfortunately this is going to be a >> The unfortunately this is going to be a >> The unfortunately this is going to be a longer answer than than you would hope longer answer than than you would hope longer answer than than you would hope it would be. The number one thing I it would be. The number one thing I it would be. The number one thing I would highly suggest you do is have your would highly suggest you do is have your would highly suggest you do is have your kid if they suffer from anxiety, kid if they suffer from anxiety, kid if they suffer from anxiety, especially if they suffer from symptoms especially if they suffer from symptoms especially if they suffer from symptoms of ADHD, to look at their sleep. There of ADHD, to look at their sleep. There of ADHD, to look at their sleep. There is more and more data coming out showing is more and more data coming out showing is more and more data coming out showing that the likely cause, not the effect, that the likely cause, not the effect, that the likely cause, not the effect, the cause of many cases of ADHD are the cause of many cases of ADHD are the cause of many cases of ADHD are directly tied to sleep disordered directly tied to sleep disordered directly tied to sleep disordered breathing. A kid is choking on breathing. A kid is choking on breathing. A kid is choking on themselves. The kid is snoring all night themselves. The kid is snoring all night themselves. The kid is snoring all night long. They wake up tired. They can't long. They wake up tired. They can't long. They wake up tired. They can't focus. They get cranky. It stunts their focus. They get cranky. It stunts their focus. They get cranky. It stunts their growth. They get sick all the time. So, growth. They get sick all the time. So, growth. They get sick all the time. So, something like around 70 to 80% of kids something like around 70 to 80% of kids something like around 70 to 80% of kids with ADHD have sleep disordered with ADHD have sleep disordered with ADHD have sleep disordered breathing. Start with the breath. breathing. Start with the breath. breathing. Start with the breath. >> Yeah, >> Yeah, >> Yeah, >> as I mentioned, get that phone, record >> as I mentioned, get that phone, record >> as I mentioned, get that phone, record your kid at night if they are snoring or your kid at night if they are snoring or your kid at night if they are snoring or have sleep apnea. You have to fix that have sleep apnea. You have to fix that have sleep apnea. You have to fix that first. then I can introduce a bunch of first. then I can introduce a bunch of first. then I can introduce a bunch of different breathing techniques that can different breathing techniques that can different breathing techniques that can bring the anxiety down, but start with bring the anxiety down, but start with bring the anxiety down, but start with the foundation. the foundation. the foundation. >> Yeah, I love that, James. And I just >> Yeah, I love that, James. And I just >> Yeah, I love that, James. And I just want to highlight something you said want to highlight something you said want to highlight something you said there. You said many cases of ADHD, there. You said many cases of ADHD, there. You said many cases of ADHD, right? Because I know this is such a right? Because I know this is such a right? Because I know this is such a controversial area. controversial area. controversial area. >> You're not saying all cases. >> You're not saying all cases. >> You're not saying all cases. >> Absolutely not. >> Absolutely not. >> Absolutely not. >> It could be a contributory factor at the >> It could be a contributory factor at the >> It could be a contributory factor at the very least. So, let's look at it. very least. So, let's look at it. very least. So, let's look at it. >> But, but you're going beyond that. >> But, but you're going beyond that. >> But, but you're going beyond that. You're saying for some people it's You're saying for some people it's You're saying for some people it's actually causing it. actually causing it. actually causing it. >> I But I will say given that, you're 100% >> I But I will say given that, you're 100% >> I But I will say given that, you're 100% right about that. Given that you can do right about that. Given that you can do right about that. Given that you can do all these other therapies, if your kid all these other therapies, if your kid all these other therapies, if your kid is snoring or suffering from sleep is snoring or suffering from sleep is snoring or suffering from sleep apnnea or any sleep disorder, breathe, apnnea or any sleep disorder, breathe, apnnea or any sleep disorder, breathe, just having trouble breathing, it just having trouble breathing, it just having trouble breathing, it doesn't matter what other therapies you doesn't matter what other therapies you doesn't matter what other therapies you do, you have to fix that first. do, you have to fix that first. do, you have to fix that first. >> Yeah. It also reminds me of something u >> Yeah. It also reminds me of something u >> Yeah. It also reminds me of something u about a year ago, well, not quite a about a year ago, well, not quite a about a year ago, well, not quite a year, Dr. Bryce Applebound said to me, year, Dr. Bryce Applebound said to me, year, Dr. Bryce Applebound said to me, he's he's a phenomenal functional he's he's a phenomenal functional he's he's a phenomenal functional optometrist optometrist optometrist >> and I' I've went and done his fiveday >> and I' I've went and done his fiveday >> and I' I've went and done his fiveday intensive course in in uh near Baltimore intensive course in in uh near Baltimore intensive course in in uh near Baltimore and it's phenomenal. And he says, you and it's phenomenal. And he says, you and it's phenomenal. And he says, you know, let's say ADHD, for example, and I know, let's say ADHD, for example, and I know, let's say ADHD, for example, and I again I don't want to misspe for Bryce, again I don't want to misspe for Bryce, again I don't want to misspe for Bryce, but I he says some version of but I he says some version of but I he says some version of until we've ruled out functional vision until we've ruled out functional vision until we've ruled out functional vision problems, problems, problems, I don't think a diagnosis of ADHD can be I don't think a diagnosis of ADHD can be I don't think a diagnosis of ADHD can be made. I.e. What the principle being that made. I.e. What the principle being that made. I.e. What the principle being that is a collection of symptoms that we give is a collection of symptoms that we give is a collection of symptoms that we give a label and what he's saying and what a label and what he's saying and what a label and what he's saying and what you're saying is look there may be you're saying is look there may be you're saying is look there may be reasons for that that can be changed. He reasons for that that can be changed. He reasons for that that can be changed. He would argue that if you've got a would argue that if you've got a would argue that if you've got a functional vision problem and you can functional vision problem and you can functional vision problem and you can work on that and get it better and the work on that and get it better and the work on that and get it better and the brain's working better, some of those brain's working better, some of those brain's working better, some of those symptoms will go. symptoms will go. symptoms will go. >> You're saying that it may be that your >> You're saying that it may be that your >> You're saying that it may be that your child has got sleep disordered child has got sleep disordered child has got sleep disordered breathing. Well, what happens if you breathing. Well, what happens if you breathing. Well, what happens if you correct that? Maybe it'll get better. correct that? Maybe it'll get better. correct that? Maybe it'll get better. Maybe it'll get fully better. Maybe Maybe it'll get fully better. Maybe Maybe it'll get fully better. Maybe there'll be no symptoms. Maybe there'll there'll be no symptoms. Maybe there'll there'll be no symptoms. Maybe there'll be less symptoms. It's it's just trying be less symptoms. It's it's just trying be less symptoms. It's it's just trying to look at these things in a slightly to look at these things in a slightly to look at these things in a slightly different way without getting triggered. different way without getting triggered. different way without getting triggered. Just going, "Well, maybe there's Just going, "Well, maybe there's Just going, "Well, maybe there's something I can do that might help." I something I can do that might help." I something I can do that might help." I heard this this is so creepy. I heard heard this this is so creepy. I heard heard this this is so creepy. I heard this exact same thing two weeks ago when this exact same thing two weeks ago when this exact same thing two weeks ago when I was talking to an optometrist. He I was talking to an optometrist. He I was talking to an optometrist. He said, "Look at the amount of kids who said, "Look at the amount of kids who said, "Look at the amount of kids who have learning disabilities and then look have learning disabilities and then look have learning disabilities and then look at the amount of kids who have vision at the amount of kids who have vision at the amount of kids who have vision problems." And those two diagrams almost problems." And those two diagrams almost problems." And those two diagrams almost completely overlap. And his thinking was completely overlap. And his thinking was completely overlap. And his thinking was you have to first restore the vision you have to first restore the vision you have to first restore the vision problem and then you can address these problem and then you can address these problem and then you can address these other things. And he has hundreds and other things. And he has hundreds and other things. And he has hundreds and hundreds of case studies showing that hundreds of case studies showing that hundreds of case studies showing that when these kids were able to have when these kids were able to have when these kids were able to have improved vision, the majority of their improved vision, the majority of their improved vision, the majority of their learning problems went away. learning problems went away. learning problems went away. >> Yeah. Same with Bryce. He's got those. >> Yeah. Same with Bryce. He's got those. >> Yeah. Same with Bryce. He's got those. And again, vision is not the same as And again, vision is not the same as And again, vision is not the same as eyesight. And uh if you want to go eyesight. And uh if you want to go eyesight. And uh if you want to go deeper on that, you know, check out my deeper on that, you know, check out my deeper on that, you know, check out my my podcast with Bryce where we go into my podcast with Bryce where we go into my podcast with Bryce where we go into all those differences. Okay. Um Janna all those differences. Okay. Um Janna all those differences. Okay. Um Janna said, "What would be the one ultimate said, "What would be the one ultimate said, "What would be the one ultimate breathing exercise that one should do breathing exercise that one should do breathing exercise that one should do every day?" every day?" every day?" Uh you know, a lot of people ask me Uh you know, a lot of people ask me Uh you know, a lot of people ask me this. They they think that I'm going to this. They they think that I'm going to this. They they think that I'm going to whisper to them some mystical knowledge whisper to them some mystical knowledge whisper to them some mystical knowledge that I learned in some cave somewhere. that I learned in some cave somewhere. that I learned in some cave somewhere. But um the exercise is breathe through But um the exercise is breathe through But um the exercise is breathe through your nose. your nose. your nose. >> Yeah. >> Yeah. >> Yeah. >> That's it. That's all. It doesn't have >> That's it. That's all. It doesn't have >> That's it. That's all. It doesn't have to be more complicated than that. to be more complicated than that. to be more complicated than that. >> And I'll finish up with this one from >> And I'll finish up with this one from >> And I'll finish up with this one from Jules. She says, "What is your own go-to Jules. She says, "What is your own go-to Jules. She says, "What is your own go-to breathing technique, James, for in the- breathing technique, James, for in the- breathing technique, James, for in the- moment stress?" moment stress?" moment stress?" >> In the moment stress, this is what I do. >> In the moment stress, this is what I do. >> In the moment stress, this is what I do. I relax my shoulders. I relax my tongue. I relax my shoulders. I relax my tongue. I relax my shoulders. I relax my tongue. I take an inhale, hold my breath. I take I take an inhale, hold my breath. I take I take an inhale, hold my breath. I take an inhale, hold my breath. Take another an inhale, hold my breath. Take another an inhale, hold my breath. Take another inhale all the way up. Let it calmly out inhale all the way up. Let it calmly out inhale all the way up. Let it calmly out very slowly. very slowly. very slowly. Then I do it again. I take an inhale, Then I do it again. I take an inhale, Then I do it again. I take an inhale, hold, inhale, hold, inhale. hold, inhale, hold, inhale. hold, inhale, hold, inhale. And we're going to do it one more time. And we're going to do it one more time. And we're going to do it one more time. Letting it out completely. Letting it out completely. Letting it out completely. We're going to inhale in, hold, inhale, We're going to inhale in, hold, inhale, We're going to inhale in, hold, inhale, hold, inhale all the way up. hold, inhale all the way up. hold, inhale all the way up. Let it out very calmly. That tends to reset me. Yeah, love it. That tends to reset me. Yeah, love it. This is not a question. It's just a This is not a question. It's just a This is not a question. It's just a comment from Jackie who said, "Rangan, comment from Jackie who said, "Rangan, comment from Jackie who said, "Rangan, please tell James that his book was please tell James that his book was please tell James that his book was life-changing for her." I know you hear life-changing for her." I know you hear life-changing for her." I know you hear that all the time from people all over that all the time from people all over that all the time from people all over the world. James, honestly, I I as I the world. James, honestly, I I as I the world. James, honestly, I I as I said at the start, said at the start, said at the start, having you on for the third time having you on for the third time having you on for the third time was fantastic. Yes, cuz I'm enjoyed this was fantastic. Yes, cuz I'm enjoyed this was fantastic. Yes, cuz I'm enjoyed this conversation, but over the last few conversation, but over the last few conversation, but over the last few days, it's given me another reason to days, it's given me another reason to days, it's given me another reason to dip back into breath. Obviously, it's dip back into breath. Obviously, it's dip back into breath. Obviously, it's out now and I say obviously people may out now and I say obviously people may out now and I say obviously people may not know there's a newer version of it, not know there's a newer version of it, not know there's a newer version of it, the paperback with some, you know, a new the paperback with some, you know, a new the paperback with some, you know, a new introduction, some new sections. It introduction, some new sections. It introduction, some new sections. It really is a phenomenal book. I can see really is a phenomenal book. I can see really is a phenomenal book. I can see why it's had such an amazing impact all why it's had such an amazing impact all why it's had such an amazing impact all over the world. over the world. over the world. To finish off, I'm just really To finish off, I'm just really To finish off, I'm just really interested. The book's almost been out for 6 years. The book's almost been out for 6 years. Why is it do you think that 6 years on Why is it do you think that 6 years on Why is it do you think that 6 years on from releasing this book, from releasing this book, from releasing this book, people are still wanting to talk to you people are still wanting to talk to you people are still wanting to talk to you about the topic of breath? about the topic of breath? about the topic of breath? I think that even though I am working on I think that even though I am working on I think that even though I am working on other projects, I've been working on a other projects, I've been working on a other projects, I've been working on a new book which is coming out next year, new book which is coming out next year, new book which is coming out next year, I keep getting pulled back into I keep getting pulled back into I keep getting pulled back into breathing. And I think it has to do with breathing. And I think it has to do with breathing. And I think it has to do with a level of anger that parents have, that a level of anger that parents have, that a level of anger that parents have, that other people have, that they had to other people have, that they had to other people have, that they had to learn about all of these fundamental learn about all of these fundamental learn about all of these fundamental abilities that we should be doing that abilities that we should be doing that abilities that we should be doing that are available for us for free that are available for us for free that are available for us for free that anyone can do. They had to learn about anyone can do. They had to learn about anyone can do. They had to learn about it from a journalist in a book and not it from a journalist in a book and not it from a journalist in a book and not from their doctors which they've been from their doctors which they've been from their doctors which they've been seeing for decades. And so the reason seeing for decades. And so the reason seeing for decades. And so the reason why I still enjoy doing these why I still enjoy doing these why I still enjoy doing these conversations is because these people conversations is because these people conversations is because these people are still angry and I want to make them are still angry and I want to make them are still angry and I want to make them less angry by giving them information less angry by giving them information less angry by giving them information and they can take that information and they can take that information and they can take that information >> and choose to do with whatever they want >> and choose to do with whatever they want >> and choose to do with whatever they want with it. But I've found that that's with it. But I've found that that's with it. But I've found that that's become a side role for me is trying to become a side role for me is trying to become a side role for me is trying to disseminate information to allow people disseminate information to allow people disseminate information to allow people to empower themselves. to empower themselves. to empower themselves. Yeah. Well, James, I think you've done Yeah. Well, James, I think you've done Yeah. Well, James, I think you've done incredible work. Thank you for releasing incredible work. Thank you for releasing incredible work. Thank you for releasing the new edition. Thank you for the new edition. Thank you for the new edition. Thank you for continuously doing these interviews continuously doing these interviews continuously doing these interviews because with every single interview you because with every single interview you because with every single interview you do, there is at least going to be one do, there is at least going to be one do, there is at least going to be one person who hears it person who hears it person who hears it >> who goes, "Oh my god, that might be why >> who goes, "Oh my god, that might be why >> who goes, "Oh my god, that might be why my child is, you know, my child is, you know, my child is, you know, >> ABC. That might be why I struggle with >> ABC. That might be why I struggle with >> ABC. That might be why I struggle with my energy or whatever it might be. may my energy or whatever it might be. may my energy or whatever it might be. may be why even though my diet and my be why even though my diet and my be why even though my diet and my exercise is dialed in, maybe the reason exercise is dialed in, maybe the reason exercise is dialed in, maybe the reason I'm exhausted all the time is because I'm exhausted all the time is because I'm exhausted all the time is because I'm not breathing properly. I'm not breathing properly. I'm not breathing properly. >> So, I want to thank you. I think it's a >> So, I want to thank you. I think it's a >> So, I want to thank you. I think it's a gift to the world, this book. I've gift to the world, this book. I've gift to the world, this book. I've enjoyed getting to know you over the enjoyed getting to know you over the enjoyed getting to know you over the past years and thanks for coming to the past years and thanks for coming to the past years and thanks for coming to the studio. Really appreciate it. Thanks studio. Really appreciate it. Thanks studio. Really appreciate it. Thanks very much for having me. very much for having me. very much for having me. >> If you enjoyed that conversation, then I >> If you enjoyed that conversation, then I >> If you enjoyed that conversation, then I think you are really going to enjoy this think you are really going to enjoy this think you are really going to enjoy this one. How is our physiology designed? You one. How is our physiology designed? You one. How is our physiology designed? You know, essentially you and I are cavemen. know, essentially you and I are cavemen. know, essentially you and I are cavemen. The modern diet is so recent in terms of The modern diet is so recent in terms of The modern diet is so recent in terms of evolution. It's so just seconds as it evolution. It's so just seconds as it evolution. It's so just seconds as it were. Uh, I I don't think we're very were. Uh, I I don't think we're very were. Uh, I I don't think we're very well [music] adapted to the diet we're well [music] adapted to the diet we're well [music] adapted to the diet we're eating.