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00:00:01
Let's continue with BREATHE
9 Plays15 days ago
Welcome back to this week's episode as we continue with the book BREATHE and Dr. Belisa's amazing work. Did you get your book yet? If you haven't make sure you do. It's a great resource.
Thanks for listening.
Stay safe.
Recommended
Transcript
00:00:03
Toni Gonzalez
Thank you.
Introduction to 'Breathe' by Dr. Melissa Vranich
00:00:42
Toni Gonzalez
Hello friends. I'm so happy to be back to talk about one of my favorite things, which is breathing and sharing this book that I love so much. Breathe by Dr. Melissa Vranich.
00:00:54
Toni Gonzalez
This book is amazing. If you saw it, you would be like, yeah, she reads that book a lot. She references that book a lot. Cause I do. And I talk about it with everyone because there's so many great tips and, and ways to feel better and they all are in this book and of course I always encourage you to go out there and do your own research and look for things that resonate with you as well and then share them with us so we can get some kind of um benefit as well ah like you have right
00:01:27
Toni Gonzalez
And that's really what i love doing is connecting us and sharing things so we can go out there and be curious about other ways of handling stress, right?
Understanding Breath, Stress, and Posture
00:01:38
Toni Gonzalez
So this week, I'm talking about chapters 7 through 14. Just a brief, brief touch on it. I encourage you to go out there, get this book, read it so you can get really the the the good pieces of everything.
00:01:54
Toni Gonzalez
Chapter seven is understanding your breath and stress. um And despite ah ah a lot of people think that they have bad posture, she talks about chapter seven, bad posture. I can tell you I have bad posture. I work on it daily.
00:02:12
Toni Gonzalez
And she talks about oxygenating and balancing your breath means you're addressing your health at the root. not just bandaging the symptoms. If you really want wellness, you need to go back to basics and make sure the foundation of your health, your breathing is good. And that's where posture comes in.
00:02:28
Toni Gonzalez
Identify three stressors in your life and practice breath work specifically during those moments. Each time you encounter a stressor, take a minute to breathe deeply and reassess how you feel.
Physical Performance and Advanced Breathing Techniques
00:02:39
Toni Gonzalez
Chapter eight is breathing and physical performance. and I want to touch on that as well. That's, you're going to do some exercises, right? You're going to go down there. You're going, you're going to get into it. You're going to um increase your physical activity, activity. You're going to go out there and um maybe you're going to do some yoga or some walking while focusing on your breath. Observe how controlled breathing influences your
00:03:11
Toni Gonzalez
how you feel or your movements, things like that. Chapter nine is advanced breathing techniques. And we, she talks about the bottom of the floor of the container, which is the pelvic floor.
00:03:26
Toni Gonzalez
um I only briefly touched on that in my Instagram, but practice a more advanced technique described in the book, such as box breathing or coherent breathing and dedicate at least 10 minutes to this
Brain Oxygen Usage and Mental Functions
00:03:38
Toni Gonzalez
exercise. You can um set a timer for it.
00:03:41
Toni Gonzalez
She talks about um there are 20 muscles that make up and support the pelvic floor. And she says, you never would guess who has the most pelvic floor issues. And she has a list of them, long distance runners, smokers, and chronic coughers, people who are chronically constipated, weightlifters, crossfitters, and people who are overweight.
00:04:05
Toni Gonzalez
Day chapter 10, it's incorporating breathing into your routine. Your breathing brain is the name is the title of that chapter. And did you know that 20% of the oxygen you breathe is used by your brain?
00:04:22
Toni Gonzalez
people let that sink in while it doesn't sprint through crossfit or pole dance that 10 pound blob in your skull eats up 20 of the oxygen that you breathe that's pretty intense and if you don't breathe well it's it will surely affect your endurance in your workouts but it will also affect much more like mind-blowing things like your memory productivity judgment and yes the balance of hormones and neurotransmitters necessary for optimum mental health I mean, this is like juicy, juicy stuff, people.
Breathing Techniques for Emotions and Sleep
00:04:53
Toni Gonzalez
Chapter 11, we're going to go into chapter 11. um That's breath and emotional breath work, right?
00:05:04
Toni Gonzalez
So give me a minute to get to it because I am flipping through these pages. You're going to reflect on how different breathing techniques can modulate your emotions, experiment with different exercises when feeling overwhelmed or anxious and anxious.
00:05:19
Toni Gonzalez
You're going to document those results. Chapter 11, she talks about sleep. Essential to your brain health is sleep. You can be doing everything right, but if you aren't sleeping well or long enough, your brain will suffer and rebel, which results in more stupid injuries, as she puts in the book, such as silly mistakes and life-threatening lapses and judgment.
00:05:38
Toni Gonzalez
If you've been breathing in fight or flight all day, then how can you expect your body to just flip the switch and go to sleep at night? All day you've been telling your nervous system that it's in code red. And now just before because you decide it's bedtime, you think your body's going to go slow down and calm and and and slow down and be calm itself.
00:05:57
Toni Gonzalez
um No way does that happen. Your body has to enjoy several moments of calm throughout the day in order to get a good chunk of decompression at night. As always, I always tell you, if you're having some issues with sleep,
00:06:09
Toni Gonzalez
Of course, you want to go to a doctor and check it out and make sure that everything's okay. And you also want to get confirmation that everything's okay, right? And then you go into the next steps of figuring out what it is that you're going to be doing.
Stress Addiction and Incorporating Calmness
00:06:23
Toni Gonzalez
Chapter 12 is why work hard, play hard is hurting you. You create a bedtime breathing ritual for yourself. Incorporate calming breath work, right?
00:06:34
Toni Gonzalez
Now you're going to check your breathing. When you're listening to a disturbing news story, what happens to you? you Your body reacts to it, right? you're You don't realize this, but there's things that go on.
00:06:46
Toni Gonzalez
And of course, we've had stressful jobs, right? And these stressful jobs cause things to happen within our bodies that we don't even know.
00:06:57
Toni Gonzalez
Your body and mind can tolerate a certain amount of stress as long as there's an adequate amount of downtime to rest and recharge. Watching mindless TV or spending time on fit Facebook is not really time out. In fact, for many people, just sitting still without any kind of input has become hard to do.
00:07:16
Toni Gonzalez
She asked this question and I asked myself this question. Are you a stress addict? If the compulsive part of you thrives under stress and the other part of you know knows it's hurting you and is trying to find peace and balance, the addicted side, the one with the strength of years of habit is going to win.
00:07:35
Toni Gonzalez
To start to make a change, you need more insight. And a good place to start is by noticing or noting which of the following behaviors resonate with you. These are the top 10 patterns that she um highlights in her book, and I want to talk to you about them.
00:07:52
Toni Gonzalez
The first one is you feel pride in having completed an imposing daily to-do list, whether it makes you feel like super mom or just genetically superior to your friends. There is smugness underneath the complaining.
00:08:04
Toni Gonzalez
You get a rush from running. You get excited about the idea of multitasking. You feel important, the idea that so many people need you. and that your contribution is essential leads you to feeling wanted and useful.
00:08:15
Toni Gonzalez
Deep down inside, you believe that stress-related problems are brought about by genetics and or accident-related. You feel uncomfortable, worried, and nervous when you don't have something you must do right away.
00:08:26
Toni Gonzalez
You depend on and look forward to the buzz of of a caffeine high. At times, you wish you could survive on less sleep. And you thrive on making or you thrive on taking shortcuts and closing the deal.
00:08:39
Toni Gonzalez
You find it difficult to be in the present. You're always either planning for the future mulling about something in the past. When looking at time, it seems to have flown by. If any one of those behaviors rings a bell, it's time for you to change your lifestyle because they're all part of a larger pattern of stress addiction.
00:08:57
Toni Gonzalez
That's bad news, people. The good news is that if you've gotten this far in the book, she says, you You're on a path to changing your life. So read
Recovery Breath and Sports Breathing Techniques
00:09:05
Toni Gonzalez
on. And she has a thing to rank your stress. And that's like super, super important.
00:09:10
Toni Gonzalez
I mean, when do people tell you to rank your stress, right? Not very often. So chapter 13 and 14 are about building your breath, recovery breath.
00:09:21
Toni Gonzalez
Okay. And chapter 14, which is at the end, let me share that with you. It's of course, um practicing more and breathing exercises and the best kept secret in sports. So if you haven't had an opportunity to get your hands on this book, I really would love for you to do it. And also reference this, which is going to be on a playlist in my YouTube. So you can go back to it.
Encouragement for Daily Self-Care
00:09:51
Toni Gonzalez
Bringing it all together at the end of all these 14 days, review your notes and reflections. Consider how you can continue to incorporate these breathing practices into your everyday life. You may also want to connect with a community or find additional resources to deepen your understanding and practice your bread work breath work. And that's really what this is about is practicing and taking care of yourself. All right, people, I want to leave you with a couple of things.
00:10:15
Toni Gonzalez
Do something daily for yourself. Place yourself on top of the list. And more importantly, stay safe out there. And I will talk to you soon.