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EP193: Sachin Patel - The Power Of Breath
61 Plays3 days ago
“Between the stimulus and response, there is a breath and in that breath is our power to choose our response.”
Most men are trying to outlift their stress, out-supplement their fatigue, and outrun their burnout. But breath—the one thing we can’t live without for more than a few minutes—is usually ignored. This episode explores how breath influences every system in the body, from mitochondrial function and hormone production to posture, sleep, and even jaw development. Proper breathing isn’t just a wellness hack—it’s foundational to vitality, energy, and emotional resilience.
Our guest breaks down how unconscious mouth breathing affects testosterone levels, focus, and sleep quality, and how slow, nasal breathing can rapidly shift a man out of fight-or-flight mode. He shares practical techniques, including coherence breathing, diaphragmatic exercises, and mouth taping, to help men reclaim calm, clarity, and confidence—without needing another supplement. The results? Better sex, sharper thinking, and even a more defined jawline.
Dr. Sachin Patel is a chiropractor, functional medicine practitioner, breathwork facilitator, and the founder of the Living Proof Institute. With thousands of guided sessions under his belt, he teaches people how to optimize their health through the forgotten power of breath. His work blends ancient wisdom with modern science to help people live longer, perform better, and feel deeply aligned.
Learn more & connect:
Get instant access to Sachin’s most requested trainings on breathing and breathwork.
Also in this episode:
Books:
- Be Here Now by Ram Dass
- Tiny Habits by B.J. Fogg
- Breath by James Nestor
You’re invited to come to a Sovereign Circle meeting to experience it for yourself. To learn more, go to https://www.sovereignman.ca/. While you’re there, check out the Battle Ready program and check out the store for Sovereign Man t-shirts, hats, and books.
Recommended
Transcript
The Power of Breath in Health
00:00:00
Speaker
When we learn how to breathe correctly, a we slow down significantly the aging process, but more importantly, we further and finer attune our nervous system.
00:00:11
Speaker
Most people's nervous systems are out of tune. And when we attune our nervous system, we become better partners, we become better in bed, if that's important to you, we become better metabolically, better cognitively, better in terms of digestion, in terms of immune health, like everything about us improves.
00:00:30
Speaker
You're a man living in the modern world in a time when men and manhood are not what they once were. You live life on your own terms. You're self-sufficient.
00:00:42
Speaker
You think for yourself and you march to the beat of your own drum. When life knocks you down, you get back up because in your gut, you know that's what men do. You're a badass and a warrior. And on the days when you forget, we are here to remind you you really are.
00:01:01
Speaker
right, once again, thank you. Thank you, thank you, Nikki, for allowing me to share this information with your men. It means that you care about them deeply. And if you're tuned in today, today could be the...
00:01:14
Speaker
information that you learn that can change the course of your life. And I don't say that lightly. And a lot of people can blow smoke up your ass, but I'm not here to do that. I'm here to share with you information that I think is very applicable, very practical and something that can help you.
00:01:32
Speaker
your parents, your spouses, your lovers, your children, if you have any, your grandchildren, if you have any. This can completely change the course of their life. And it almost sounds too good to be true. And initially, when I learned about this information, it wasn't presented to me in such a way that it landed. So my objective today is to make a very compelling argument and help you you see an opportunity in your health that perhaps you haven't seen before.
00:02:01
Speaker
and make it so compelling that you can't unsee it. So tall order, but I've done this for thousands of people. And i know that you're going to be part of that group as well. When you leave here today, even as you're here, you're gonna you're going to see the value of what we're talking about. So as Nikki mentioned, i'd like to talk to you about breathing.
Breath and Physiology: The Science Behind It
00:02:23
Speaker
We're going to go beyond breathing. And what I'm going to share with you is how our breath shapes our face, our physiology, and our future.
00:02:33
Speaker
Many of you may have heard the word or the term pranayama. Prana means life force and yama means control. So our life force loosely also translates to our breath.
00:02:44
Speaker
So controlling our breath, which is our life force, is control. what we're going to be talking about today. And when you can control this life force, you can control the forces in your life, both internally in your body, externally in your environment, and then also in helping you ah release trauma, but also create a better future for yourself.
00:03:06
Speaker
The breath is the most powerful health technology that you've likely never heard of. Usually when we think of breath, we might think of meditation and it kind of gets reduced and categorized in that way. I'm going to share with you how breath plays such an important role in your health.
00:03:20
Speaker
Now breath is both an art and a science. So. It can be interpreted in so many different ways, but there is strong, ah literally thousands of years of breath work has been done and thousands of papers have been written on how breath affects our physiology.
00:03:39
Speaker
And having come out of this scandemic, which was an upper respiratory ah issue, and nobody's talking about breathing, is a very interesting observation for me as somebody who's a chiropractor, functional medicine practitioner, breathwork facilitator, and educator, to think that nobody except a handful of people were talking about how we can use our breath to actually enhance our physiological function and also enhance our immune function.
00:04:09
Speaker
Now, Leonardo da Vinci said that the greatest sign of sophistication is simplicity. So what that means to me is that What we're searching for and what we should always be looking for are simple solutions.
00:04:22
Speaker
So your body is already sophisticated. What makes it sophisticated is that it's simple to take care of. So the zenith of sophistication and simplicity is the breath.
00:04:33
Speaker
It's hidden literally in plain sight. They say the answers are right under your nose and nothing could be more true when it comes to your breath. Viktor Frankl said that between the stimulus and the response, there is a space. And in that space is our power to choose our response.
00:04:49
Speaker
Our response in our response lies our growth and our freedom. I took that a bit further and I said that between the stimulus and response, there is a breath. And in that breath is our power to choose our response. Our response lies in our growth um and our freedom.
00:05:06
Speaker
So in between the stimulus and response, there is a breath. paying attention to how you breathe changes how you respond to any situation that you're in. In fact, chain paying attention to how other people around you breathe when presented with a challenge is a window into their nervous system.
00:05:24
Speaker
So just like the eyes are a window into our soul, The breath is a window into the nervous system and the nervous system never lies, as you'll learn as we go through this presentation.
00:05:36
Speaker
Every day we take about 23,000 breaths, most of which for most people, men and women, children and adults are unconscious. In fact, for me, for the first 44 years of my life, I'm 47 this year, I was not as conscious about my breathing as I am now until I learned what I'm gonna share with you today.
00:05:55
Speaker
Every day we could consume 30 pounds of air, which means that you consume more air in a day than food in a week. So you actually interact with your environment more with air than you do with food. However, so much emphasis is played um paid on food when it comes to our health and wellness. And while it's important, I would argue that nothing's more important than the way you breathe. In fact, what I would argue is that how long you can live without something illustrates the importance of its and where it fits in the hierarchy of health.
00:06:28
Speaker
So you could not eat for a few weeks. In fact, there's people that cannot eat for months and months and months. You can not sleep for a few days, but you can't not breathe for more than just a few minutes.
00:06:39
Speaker
So that in and of itself should tell you how important it is. Now, here's what's interesting is there are more molecules of oxygen in each breath than there are grains of sand on the entire planet.
00:06:50
Speaker
So every breath you take in and out, at the 23,000 of them plus or minus, you are moving billions upon billions of molecules In fact, trillions of molecules of oxygen in and out of your body every single breath that you take.
00:07:04
Speaker
Now, what happens to this oxygen is it binds to red blood cells, which it then ah is carried through 60,000 miles of blood vessels in your body. So just think of the journey that a single molecule of oxygen takes.
00:07:17
Speaker
Now, the only place we use this oxygen is in our mitochondria. Our mitochondria are are referred to as the power plants of our cells. And in our cells, we have... sometimes you know dozens, hundreds, or thousands of mitochondria.
00:07:32
Speaker
In fact, 10% of your weight is mitochondria. So if you're 150 pounds, 15 pounds of that is mitochondria, which is found in your cells. And the thing that ages us the fastest is when we have mitochondrial decay.
00:07:47
Speaker
Your mitochondria can only live five seconds without oxygen. Okay, so if they are deprived of oxygen for five seconds, your mitochondria
Breathing Techniques for Optimal Health
00:07:56
Speaker
die. And as that progressively happens, all your organs start to fail and slowly you slip into the afterlife.
00:08:03
Speaker
Now, here's what's interesting. The slower we breathe, the more oxygen we actually absorb. The average person over-breathes. The average person takes about 15 to 20 breaths per minute.
00:08:15
Speaker
And we should only be breathing consciously we're breathing about five to six breaths a minute. So the slower we breathe, the more we actually deliver oxygen to our tissues. This is known as the Bohr effect.
00:08:28
Speaker
As we slow down our breath, we increase CO2 levels, which decreases the pH of our blood, which actually dumps more oxygen to the tissue. So if you're recovering from exercise or you're trying to go in between sets, breathing more actually has the exact opposite effect. Breathing more makes your blood more acidic and has less oxygen delivery to the cells. So slowing down your breath will actually enhance your cellular function.
00:08:57
Speaker
to the point where this makes sense. So if you were to stop breathing, let's say somebody's knocked unconscious or ah somebody stops breathing for whatever reason, this is actually a protective mechanism because if you stop breathing, the CO2 concentration in your blood increases as the waste product of CO2 builds up from cellular metabolism.
00:09:17
Speaker
And guess what? As that's happening, more oxygen is being delivered from your blood to your tissues, keeping you alive for several minutes after you stop breathing. So amazing how God designed us in such a way that we can even live longer um by we can we can extend our, you you know, our our lifespan out of an emergency by simply applying this Bohr effect.
00:09:41
Speaker
Now, here's what's also interesting. The slower we breathe, the slower we age. So there's all this stuff that's going on around longevity, right? And so the fastest way to slow down the aging process, no pun intended, is to breathe less.
00:09:57
Speaker
breathe slower. And when you breathe slower, you're going to shift a lot of things in your body. You're going to get more oxygen delivery and you're going to put your nervous system into what's called a more parasympathetic state.
00:10:08
Speaker
And it's in a parasympathetic state that you heal every cell, tissue, organ, and system in your body simultaneously. The reason most people are sick these days is because they're sympathetic dominant. When you're sympathetic dominant, nothing works the way you want it to work.
00:10:23
Speaker
Everything becomes so much harder. Testosterone levels drop. blood sugar levels increase, heart rate increases, blood pressure increases, infertility and dysfunction when it comes to reproductive health increases when we're in this perpetual fight or flight state. Digestion becomes compromised, immune system health becomes compromised.
00:10:43
Speaker
And so every goal that a person has when it comes to their health lives on the side of the fence that's known as the parasympathetic division. And we'll talk a little bit more about this later. Slowing down your breath,
00:10:55
Speaker
helps you get your nervous system into the state that allows you to repair, regenerate, rejuvenate, restore, and repair. In fact, what's really interesting is that when you study animals and nature, the animals that breathe the fastest age the fastest and live the shortest.
00:11:11
Speaker
So for example, a turtle takes about three breaths a minute, lives to about 150 200 years. A human being breeds about 15 to 20 breaths a minute, lives till about 80 they're lucky.
00:11:21
Speaker
And then a dog takes about 35 breaths a minute and ages about seven times faster. So there's a inverse correlation between lifespan and respiration.
00:11:32
Speaker
The greatest predictor of lifespan, according to the Framingham study, is lung capacity. So your capacity to breathe, how much volume of air your lungs can take in is the single greatest predictor of how long you're going to live.
00:11:47
Speaker
Now, nobody talks about this, right? We hear all all sorts of things about, oh, the more muscle mass you have, the better it is for aging. Well, that's great, but everything falls back to how well you breathe because if you can't get oxygen to your cells, especially your mitochondria, if you can't get oxygen to your mitochondria, it doesn't matter how much muscle you have, okay? You need to have proper and sufficient lung capacity to sustain life.
00:12:13
Speaker
In fact, on average, we burn about 1200 calories per day, simply breathing. So it's the most calorically active thing that we do. Think about how much you'd have to run to burn 1200 calories, right? It's almost impossible to even imagine what that would be like.
00:12:29
Speaker
Now, here's something that you might find fascinating. I know some of you might be on a health journey. Maybe you're trying to lose some weight. Well, here's what's really cool. For every 10 pounds that you lose, 8.4 of those pounds are through the lungs because the byproduct of cellular or respiration, which is what's the waste product of mitochondrial respiration, is CO2 and water.
00:12:51
Speaker
So you breathe out the CO2. 8.4 pounds of it for every 10 pounds that you lose. And the other 1.6 pounds is water. Most people don't know this, but your body actually makes water. It makes something called deuterium depleted water, which is a special form of water that regenerates and rejuvenates our body.
00:13:10
Speaker
So, When you think about this for a moment, most people don't know this. In fact, when they studied, when they did a study and surveyed medical professionals, family doctors, dietitians, and personal trainers, ah very few ah people actually knew that the byproduct and where the weight went was actually through the lungs and with water. Most medical doctors didn't know the answer.
00:13:39
Speaker
Dietitians were the ones that knew the answer. Even personal trainers didn't know the answer. They thought it was dissipated through heat and energy. It's actually water and carbon dioxide. So every breath you exhale, you're exhaling little pieces of you and you're becoming lighter with every breath that you actually take.
00:13:56
Speaker
Breath is the most potent and fastest acting adaptogen. So you've heard of adaptogens like rhodiola and ashwagandha and theanine and other compounds, but there's nothing faster and more predictable and more potent than changing the way you breathe. In fact, your body uses the breath to change your state.
00:14:16
Speaker
So for example, if a lion were to walk into your room right now, assuming you're afraid of lions, or perhaps you should be, you would instantly gasp. because that would increase your lung capat volume.
00:14:28
Speaker
Your lungs would rapidly expand, squeezing your heart, which would increase your blood pressure instantaneously. See, breathing is not just the exchange of gases. There's a physical effect that breathing has on our bodies as well.
00:14:41
Speaker
If you were to feel a sense of relief, automatically, without even thinking about it, you would sigh. Sighing tells our nervous system that we're safe. So breath is something that our nervous system already uses in order to change its state and to change its chemistry.
00:14:57
Speaker
Now, a key contributor to oral health is actually how we breathe. Believe it or not, mouth breathing... is the number one cause of cavities. 50% of people are habitual mouth breathers.
00:15:08
Speaker
66% of people sleep with their mouth open. So your dentists love that because it's the number one cause of cavities, while most people think it's their toothpaste or they think it's you know, the sugar that they're eating. And not that I'm condoning that, but if you're breathing through your mouth, you're creating a catastrophic, you know, health outcome for your oral health, for your heart health, for your immune health, for your lung health, and for your nervous system health, all at the same time, just by simply breathing through the wrong hole in your face.
00:15:39
Speaker
Mouth breathers require more sugar to stimulate their taste buds. So breathing through our mouth actually changes the types of foods that we eat and the foods that we crave and how those foods actually taste.
00:15:51
Speaker
So if children are breathing through their mouth, which many of them do, but Unfortunately, they're going to crave sugary foods and you're going to try to stop them, but it's going to be really difficult to do so because their taste buds have been altered by the way they breathe.
00:16:05
Speaker
Now, another interesting fact is that the number three cause of divorce is dysfunctional nighttime breathing, also known as snoring. So think about that for a minute and how many different industries you know dysfunctional breathing touches.
00:16:20
Speaker
Snoring is a number three cause of divorce. Sleep apnea and snoring are common contributors to elevated morning blood sugar levels. got so many clients come to me and they've tried a million in different diets and their blood sugar is still high.
00:16:33
Speaker
Turns out that their mouth breathing while they sleep. And because of that, their cortisol stays high. They don't feel rested in the morning. They don't dream. They don't have erections. They have all kinds of other problems, which there are dozens and dozens of supplements they can pop and pray and take.
00:16:47
Speaker
However, by simply taping their mouth shut at night, all these problems go away within days. It doesn't take hours to fix the, or months to fix these things. And most of the time the fix is absolutely free. you just have to change a behavior.
00:17:00
Speaker
One third, and now research is showing up to a hundred percent of ADD is associated with how children breathe. So dysfunctionally breathing children and adults are much more likely to have attention deficit disorders as well. So before they medicate or before medicate or someone you love medicates, change the way they breathe and watch what happens. and It's so, so amazing how quickly these shifts can take place.
00:17:28
Speaker
Now, our breathing signature, the way we breathe habitually informs our nervous system to create specific hormones and neurotransmitters. So somebody who is a habitual, short, shallow breather is going to have different hormones coursing through their body and different neurotransmitters coursing through their body than somebody who is ah an intentional slow breather.
00:17:48
Speaker
And it seems obvious when you say it, but how many people are
Breath's Impact on Mood and Appearance
00:17:52
Speaker
breathing in a short, shallow way and not even aware that the way they're breathing is actually causing them to feel the way they feel.
00:18:00
Speaker
And so they try to change their state using things like coffee, using things like supplements, using things like medications, using things like drugs, legal and illegal. But if they change the way they breathe, then everything could change in a faster, much safer way for them.
00:18:16
Speaker
Our breathing signature also creates safety for those around us. so if you're interacting with your spouse, your children, if you're on calls with colleagues or in person at conferences, the way you breathe will actually create a toroidal signature that goes six feet outside of your field and change how people feel around you.
00:18:36
Speaker
If somebody was breathing through their mouth, short, shallow breathing through their mouth, and you're sitting next to them, you're immediately going to be like, what the hell is wrong with this guy? but So we already know when I use extreme examples, we already know that this is going to change how we feel, and it's probably changing how they feel.
00:18:53
Speaker
So we know that the opposite of that can also be true. Somebody who's breathing in a very slow, calm cadence and fashion is going to also change the energy field around them as well.
00:19:06
Speaker
Now, what's also interesting is the way we breathe also changes our facial structure and attractiveness. So some of you might have children, and if your children are, you know, at any age, it doesn't really matter, but let's say they're between the age of zero and 13, the way that they breathe is going to change the way their sinuses form, the way their dental arches form, the way their facial structure forms, their chin, their jaw, all those things are determined by how they actually breathe.
00:19:33
Speaker
so I'll share a picture of me from several years ago. didn't have any hair, but But you can see here, if you just look at kind of this part of my face and you compare it to this picture over here, this is when I didn't know anything about breathing, when I just started learning about how to breathe.
00:19:49
Speaker
And this is me a couple of years ago, actually, now, um when... After three to four years of corrective breathing, just breathing the way God intended us to breathe with intention and with awareness, it completely changed the shape of my face. And it can do the same for your children, especially, but it can do the same for you as well.
00:20:10
Speaker
Now, breathwork can also be equated to plant medicine. In fact, I've taken thousands of people through psychedelic breathwork experiences that have been, they've compared it to plant medicine. journeys I don't know if any of you have done plant medicine journeys, but I certainly have. And breathwork comes ah close, if not exceeds plant medicine in the ah experiences that you can have and the insights that you can have.
00:20:35
Speaker
Both of these modalities turn off something called the default mode network. The default mode network is where we create ruminating thoughts. And so it's hard to write a new story for your life, for your business, for your marriage, for your relationships, for yourself, if you have the same thoughts over and over and over again.
00:20:54
Speaker
Breathwork and plant medicines help shut down those ruminations and allow us to write a new story. um So Ram Dass, he's an interesting fellow, interesting story. He was distributing with him and his partner, Timothy Leary.
00:21:08
Speaker
They were both professors at Harvard, and they were distributing LSD to study the effects of LSD on their students. They eventually got caught, and they got kicked out of school, and they both went to India.
00:21:18
Speaker
Ram Dass found himself in India at the foothill of the of the Himalayas, where he met his guru, Neem Karoli. Neem Karolyi showed him how to use breath to create psychedelic type of experiences.
00:21:33
Speaker
And from that moment on, he threw away the LSD and started using his breath to attune his nervous system and to create amazing ah experiences for himself and his followers. So lots of great history around ah spiritual practices and breathing. And from thus, for those of you that don't know, wrote the book, be here now. That was one of his most famous books that he wrote.
00:21:56
Speaker
He passed away in 2022, just before I got to meet him. So I kind of missed the boat there, but amazing, amazing fellow. Now, breathing, as I mentioned, can lead to profound spiritual experiences. So what they've discovered, you know, thousands of years ago. So yogis in the Himalayas and seekers, um,
00:22:16
Speaker
use their breath to create these experiences. And they discover different breathing patterns in order to elucidate just different responses. So you have people like ah Stan Grof, who developed something called holotropic breathing.
00:22:32
Speaker
which was designed to mimic the effects of LSD and other psychedelics. You have Wim Hof. Some of you might know him as the Iceman. ah He uses breath to get into altered states.
00:22:42
Speaker
ah My mentor, Giovanni Bartolomeo, taught me how to help people create altered states and create profound spiritual experiences and shifts. Breath can also be used to release trauma. So you we've used this with prisoners, with people who have PTSD, people who you know perhaps can't use you know what are currently illegal drugs, such as ah plant medicines.
00:23:06
Speaker
We can use the breath to create these experiences. Here's a picture of me taking about 100 health practitioners through the very process And by the end of it, they're just melting in their own pool of emotions because where we store our emotions in our body is in our diaphragm, which is a muscle that sits right underneath your lungs.
The Emotional and Spiritual Significance of Breath
00:23:26
Speaker
And where we store our grief in our body is in our lungs. So if you've ever had trauma, if you're holding onto grief, it's going to be ah with the respiratory apparatus. Now, what they say is breath is life. When a child is born, what's the first thing we pay attention to? if pay attention to their breath.
00:23:43
Speaker
When somebody passes away, we say that we were there for their last breath, or they took their last breath at such and such time. This is a picture of my grandfather on the left. I missed his last breath by a traffic light. i still remember this ah to this day. i I missed his last breath just by a couple of minutes.
00:24:01
Speaker
And on the right is a picture of my grandmother. You might you have a hard time seeing her there, but this is my entire family surrounding her being present for her last breath. So if you ever are blessed with that opportunity, it's one of the most profound personal spiritual experiences that you'll ever have.
00:24:17
Speaker
So be there for the first breath. And if you can be there for the last breath, it's quite magical. So my objective today is to teach you why we breathe, how to breathe better.
00:24:28
Speaker
ah Hopefully I've created and piqued your interest in why breathing is important. And what I'd love to do is just take a pause here. Nikki, if there's anything you'd like to add or share, please go ahead. And for the gentlemen who are tuned in, ah type in what your biggest takeaway has been so far or what your aha moment has been if you've learned something new from what I've shared. And then we'll dive deeper into the presentation.
00:24:51
Speaker
So Sachin, I got a few things. yeah I've been taking some really detailed notes, but like you're sure that picture on the right is taken later than the picture of the left of you because you look like about five years younger, minimum, even though you've got like a fuller beard.
00:25:08
Speaker
Like this one. Yeah. So you look at least five years younger in this other picture. m So that's incredible to me. Thank you.
00:25:19
Speaker
Wow. So what do you attribute that to? Really? That's the breath? Well, I mean, I can't say that the only thing I do is breathe better. you know I think there's a lot of things that I've learned and some of which I'll talk about today, of course, as time permits.
00:25:35
Speaker
But I think a big thing is when we learn how to breathe correctly, we... A, we reverse the eight slow down significantly the aging process.
00:25:46
Speaker
yeah But more importantly, we further and finer attune our nervous system. Most people's nervous systems are out of tune. So it's like a good guitar or a piano that is in tune properly.
00:25:57
Speaker
Playing it louder doesn't fix the problem. right you have to get it tuned and when we attune our nervous system we become better at everything we become better as partners we become better in bed if that's important to you we become better metabolically we become better cognitively we become better um in terms of digestion in terms of immune health like everything about us improves. like Every single goal that every single one of you has with regards to your health requires that your nervous system is correctly tuned.
00:26:30
Speaker
No matter what supplements you take, how much you exercise, none of that stuff matters if your nervous system is out of whack. And that's what we find with most people. And so even if it's a 5% to 10% improvement over the course of 23,000 breaths every single day, you're going to start to get a massive ah ROI.
00:26:50
Speaker
Okay. So it's, it, uh, it, it can happen very quickly for people. It's, it's pretty amazing, uh, how we, when we change the way somebody breeds, the implications of it are so rapid. It doesn't take a long time for people to see a difference because our body uses the breath as one of the fastest ways to change its state.
00:27:09
Speaker
So knowing that, um, we know that if we can do it consciously, right If we were breathing unconsciously and we got this far, imagine when breathing consciously, how far that would get us and how quickly we'd get there.
00:27:23
Speaker
the other have a question. Does a deviated septum affect, obviously, i have a bad deviated septum.
00:27:33
Speaker
um How does that affect what you're talking about? Yeah. So it's not uncommon. Many people have a deviated septum. so It depends on the severity of that deviated septum. So some people may need a surgical or non-surgical intervention to correct it. There are you you know balloon therapies that you can do where they put a balloon in your nose and blow it up. And then that readjusts your your septum or some people may need a surgery. So it just depends on how significant it is. But what's interesting about the nose, because I have deviated septum myself, what's interesting about the nose is that the more you breathe through your nose, the more it opens up.
00:28:08
Speaker
So your sinuses are one of those tissues that, if or your nose is one of those tissues. If you don't use it, you lose it. So as you start breathing more consistently through your nose, everything's going to open up and it's going to make it easier for you to breathe through your nose.
00:28:22
Speaker
I wanted to ask about posture. So I've been working on my posture and i think I've seen along the way that mouth breathing can affect that with the the bones and the jaw and whatnot.
00:28:36
Speaker
Yeah. So my question is, can that help? And as well, does it take longer for someone that's more aged to get this, um, change in their jaw and also in their posture?
00:28:48
Speaker
A great question. I actually going to come to that, um, when I talk about mouth breathing. Uh, so I'll show you some of the results in a few minutes. Is that cool? Perfect. Okay. Awesome. Thank you guys. So thank you for, um, what you're sharing and yeah, Arpa, I think, uh,
00:29:05
Speaker
You know, once, once we unlock this for you, it's going to be totally a game changer. Yeah. And, you know, when I learned that 50% of people are mouth breathers, i didn't believe it, but then I just walked downtown. Next time you go to the mall, just pay attention to how many people are breathing through their nose and how many people are breathing through their mouth.
00:29:21
Speaker
It won't be, you may not see it so much on a Zoom call or something like that, but just pay attention when people are mildly exerting themselves because they're usually breathing unconsciously and they'll find themselves breathing through their mouth.
00:29:33
Speaker
And when somebody's breathing through their mouth, they you we already immediately know their nervous system is in fight or flight. So um I'll keep going because I have a ah few more things to cover and then I'll come back to some more questions.
00:29:46
Speaker
So why do we breathe? We breathe to remove CO2. CO2 is a chemical signaler in our body, but it's also a waste product. So we get rid of it ah through our lungs. We also breathe to make energy in the mitochondria, the little batteries that we have inside of our cells.
00:30:01
Speaker
We also breathe to regulate our pH. So people who try to regulate their pH with their diet, it's complete bullshit. You actually regulate your pH through your lungs. So i can instantly change the pH by having you breathe faster or slower.
00:30:15
Speaker
We also breathe to smell. Try smelling without breathing. It's impossible. We breathe to speak. We also detoxify. 70% of detoxification occurs through the lungs.
00:30:25
Speaker
We also breathe to assist the heart in pumping blood. So it's no coincidence that our heart is encased by our lungs and our diaphragm because the 23,000 breaths that we take and the 100,000 heartbeats that we have are all coordinated with the cardiorespiratory system.
00:30:43
Speaker
So you can't change your heart rate, but you can change your respiratory rate, which does directly change your heart rate. So if I wanted to raise your heart rate, I would increase your pace of breathing.
00:30:55
Speaker
If I wanted to slow down your heart rate, I would slow down the way you breathe. And so instantly we can have adjustments in those variables.
Breathing Techniques and Practical Tips
00:31:04
Speaker
We also use our breath to move lymph.
00:31:07
Speaker
You make 12 liters of lymph every day. Lymph is like the sewage products from your blood and your your your metabolic function. You only have five liters of blood.
00:31:18
Speaker
Every day you make 12 liters of lymph. The biggest lymph nodes in your body are underneath your diaphragm. If I was an intelligent designer, which God is, i would put the biggest lymph nodes underneath the diaphragm because it moves up and down 23,000 times a day.
00:31:33
Speaker
And so our diaphragm pumps that lymph and moves that waste. We also use our breath to regulate our emotions. Think about it. When you're crying, you're breathing.
00:31:44
Speaker
When you're laughing, you're breathing. When you're gasping, you're breathing. When you're sighing, you're breathing. When you're having an orgasm, your breath changes. So we use our breath to regulate our emotions, whether we realized it until today or not.
00:31:59
Speaker
We also use our breath to increase circulation. We use it to regulate our nervous system and and we can use our breath to create or enhance spiritual experiences. So the question then becomes, how should we breathe? And it really depends on what your goal is, but I'm gonna share with you how you should be breathing right now.
00:32:18
Speaker
So you wanna place your tongue at the roof of your mouth. So imagine that this is the roof of my mouth and this is your tongue. You're gonna just place it at the roof of your mouth, just gently laid across, okay?
00:32:32
Speaker
Not the tip, the whole tongue. The tongue at the roof of the mouth, jaws closed and relaxed. And you're going to breathe in for a count of six and out for a count of six. Now, for some of you, this might feel really slow, unusually slow and uncomfortably slow because you're not used to it.
00:32:49
Speaker
But pretty soon you'll get used to it. And maybe you start off with four in, four out, five in, five out, and then six in, six out. This is known as coherence breathing. Coherence breathing increases oxygenation of the blood by about 20%, shifts us into a more parasympathetic state.
00:33:05
Speaker
Your breathing should be slow and steady, and it should be inaudible. You're only breathing in about 10% of your capacity. so Your lung capacity is usually about five liters. You're only breathing in about 500 milliliters of air in and out. You actually don't need to breathe a lot.
00:33:22
Speaker
In fact, with every breath you take, you only absorb about 20% of the oxygen. The other 80% just immediately gets expelled out. So we don't need a lot of oxygen to function, which means we don't need to breathe a lot to actually function.
00:33:36
Speaker
There's three gears to breathing. So most of the time, 99% of the time, you should be breathing in and out through your nose, especially while you sleep. If you have to exert yourself, or if you're talking, then you you might breathe in through your nose and out through your mouth. We call this circular breathing.
00:33:53
Speaker
And then if you're fully exerting yourself, if you're lifting something heavy or sprinting or running or you know whatever the case may be, you're exerting yourself for a short period of time, you may decide to breathe in and out through your mouth.
00:34:05
Speaker
So there's times where mouth breathing is appropriate, but most of the time it's inappropriate. Okay, so nose in, nose out is the way you want to be breathing. Just always come back to that. So if even if you exert yourself, let's say Nicky's doing some sprints, we want him to breathe in and out through his mouth because as he breathes in and out through his mouth, his lungs are going to rapidly expand and contract, which is going to help his heart pump more blood to his arms and legs.
00:34:31
Speaker
But then if he's coming off of that sprint, then he's going to breathe in through his nose, out through his mouth. in through his nose, out through his mouth, and then eventually he's going to come back to breathing in and out through his nose.
00:34:44
Speaker
Now, the greatest measure of your resilience is how fast you can recover. So, you know, ah a measure of of good exercise and good rest, cardiorespiratory function is how fast you can recover from full exertion.
00:35:00
Speaker
So if if that's your goal, then going through these gears of breathing are going to help you recover faster in between your sprints. So um use us as a guide.
00:35:13
Speaker
so our immune system actually starts in our nose. When we breathe through our nose, that's a first interaction that we have with the outside world. Okay. Our nose is actually lined with a special membrane and that membrane produces some a mucosal membrane produces something called nitric oxide.
00:35:32
Speaker
Okay. Nitric oxide kills viruses and pathogens on contact. Nitric oxide also increases circulation. Nitric oxide also increases vasodilation and naturally lowers blood pressure. In fact, a fun fact is that nitric oxide, about Viagra rather, is a drug that increases nitric oxide levels.
00:35:56
Speaker
by recycling your body's production of nitric oxide. So doesn't help you make more, it just recycles what you already make. And what's interesting about that is that it was initially developed as a blood pressure medication, but men started having, you know, relentless boners. So it turned into a blockbuster drug.
00:36:14
Speaker
But it was all based on nitric oxide. So when we breathe through our nose, we actually get a six-fold increase in nitric oxide. When we hum, we get a 15-fold increase in nitric oxide. So by simply changing the way you breathe, you can increase your sexual performance.
00:36:31
Speaker
And so when we breathe through our nose, it cleanses the air. So this is why men especially don't shave, completely shave your nose hairs because that mechanically filters the particulates that you'd be inhaling.
00:36:43
Speaker
Just trim your nose hairs. Don't shave them. When we breathe through our nose, it pressurizes the air. We actually get 20% more oxygen delivery when we breathe through our nose. Breathing through our nose slows down the air. So it's always going to feel more restrictive to breathe through your nose, and that's okay. yeah You actually don't need to breathe as much as you think you do.
00:37:01
Speaker
So pressurization of the air will actually allow for more oxygen delivery. It moisture regulates the air. Temperature regulates the air. Lowers activation of the immune system. The dirtiest part of your body, if you ask any microbiologist, is your mouth.
00:37:15
Speaker
So when you breathe through your nose, the air is perfected before it goes into your lungs. When you breathe through your mouth, the air is basically loaded with all kinds of oral bacteria, and that goes into your lungs, which activates your immune system.
00:37:30
Speaker
Breathing through our nose regulates our nervous system, makes us feel more calm. It preserves our oral health. As I mentioned, breathing through your mouth is the number one cause of cavities. It dries out your saliva, causes dental decay, and changes the pH of your mouth as well.
00:37:44
Speaker
It also disinfects the air. It allows you to have better sexual performance and acts as an anti-diuretic, which means that a common side effect for a lot of people who breathe through their mouth, especially at night, is they have to wake up to go pee in the middle of the night.
00:38:00
Speaker
When we have men and women tape their mouths and and basically keep their mouth closed while they're breathing at night and breathe through their nose instead, they don't have to wake up to go pee anymore. So it can help you sleep better and prevent you from having to use the restroom and waking up your partner potentially.
00:38:17
Speaker
I want you to think of the nose as an intake and think of your mouth as an exhaust. So as much as you can breathe in and out through your nose, but when you have to breathe out through your breathe in through your nose and out through your mouth, and then for short bursts of high intensity, again, you might decide to breathe in and out through your mouth, but you want to do that as little as possible.
00:38:37
Speaker
Now nitric oxide is interesting because you can actually test for it. ah There's strips that you can use placed on your tongue for just 10 seconds, which will measure the nitric oxide levels in your saliva and the pinker, the darker, the pink, the better.
00:38:52
Speaker
So we want to have nice dark pink strips and basically, Nitric oxide nose dives after the age of 40. I know some of you might be younger than that. Some of you might be older than that, but after the age of 40, nitric oxide levels plummet. And what ends up happening for men is they end up having either hypertension and or sexual dysfunction. And they think it's testosterone, which also goes down. But the thing that nose dives the most is nitric oxide. So you can supplement with nitric oxide support products.
00:39:20
Speaker
And you can also change the way you breathe. In fact, here's a study from PubMed demonstrating that breathing, ah like humming, for example, increases nitric oxide levels 15 fold. So when you're on your way to work, hum your favorite song. When you're in the shower, hum your favorite song.
00:39:37
Speaker
Whenever you can, just practice this really simple um you know practice of humming. Now let's talk about the diaphragm for a minute. If you look here, you'll see the diaphragm sits right below the lungs and attaches to your spine.
00:39:51
Speaker
So attaches from the front of your rib cage to the back to the front of your spine. And when we inhale, the diaphragm comes down. ca When we exhale, the diaphragm moves up.
00:40:04
Speaker
Your diaphragm moves anywhere from six to eight inches with every breath that you take. Okay. So it's a pump. It's literally a piston that's pumping the lymph, pumping, pumping the organs, pumping the digestive system, and also pumping the heart. In fact, the diaphragm is known as the second heart.
00:40:23
Speaker
The diaphragm and lungs are where we store our grief and our emotions. And so many times what we have clients do is just laying on their back. You can grab your fingers and just hook them like this, and you can Exhale, relaxing your abdomen and just feel under your rib cage, just against the front and side of your rib cage to see if there's any trigger points there.
00:40:45
Speaker
Many people have trauma trigger points there and they don't even know it. In fact, it's not uncommon for even grown men um You know, big burly men a lot of times as well that have been bullied or have had some sort of traumatic experience or perhaps were told to stop crying or couldn't cry because crying is a way of releasing um grief and emotions that they hold on to this in their diaphragm.
00:41:11
Speaker
And when the diaphragm is stuck or dysfunctional, it basically doesn't move and function the way it's supposed to. So what ends up happening as adults, we become short, shallow breathers.
00:41:24
Speaker
And short, shallow breathers have a hairpin trigger. They're always on edge. They always feel stressed. They have low-grade anxiety. And they their mood is usually dysregulated, and they don't understand why.
00:41:35
Speaker
There's nothing... that they should be triggered by, but it's the way they're breathing that's keeping them in that triggered state. So I'll share a quick story. I did a presentation for about a thousand practitioners. We did, it was a live presentation and it was really fun, but one of the attendees attended from home. So we had about 500 people online and a thousand people in person.
00:41:55
Speaker
And this was last May where I spoke. And so I'll just read what she so shared. She said, thank you so much for teaching on breathwork at Eco 2024. I've known I needed to breathwork for some time. Your sessions were amazing.
00:42:08
Speaker
On the second morning, i had so much, I had some neat, much needed emotional releases. When I was a child, about eight or nine, I witnessed the death of a child on the beach. He was about my age and had drowned while I love doing, going to the ocean. Since then I've been afraid of the ocean.
00:42:25
Speaker
I hold my breath several times per day. I know we hold our emotions throughout our body, but that morning I felt like the release was coming from my diaphragm and lungs. I still catch myself holding my breath, but then I go back to the six second breathing technique.
00:42:38
Speaker
While I prefer to attend in person, this time was it was good that it was virtual as my tears turned into wailing. I didn't try to hold back as I would have in person. So what happens is a lot of times we're afraid to release because we're afraid of what others might think.
00:42:55
Speaker
And so sometimes for men and for women, a good cry releases those stored emotions that we're holding onto. In fact, I was speaking at an event in St. Kitts a couple of years ago and we were doing a diaphragm release.
00:43:07
Speaker
And one of the gentlemen just burst into tears and his name's Mike. And I said, Mike, what's going on? And he said, well, you know, when I was young, I would get bullied all the time. So I'd have to hold my stomach really rigid because I would never know when someone's going to come and punch me.
00:43:23
Speaker
And so he would have to hold his abdomen really tight. And guess what? He'd have to hold his diaphragm really tight. So this created this tension and these trigger points in his diaphragm and these emotions that he was then holding onto. So even decades after the bullying, the emotions were still trapped in his diaphragm.
00:43:42
Speaker
Okay. So some of you might have this, some of your kids might have this, someone you love may have this. And sometimes the trigger point work can be a really powerful way to release that. Now, one of the ways to, if you know someone who has hypertension, one of the ways to get their blood pressure down is to work on their diaphragm, work on releasing their diaphragm and strengthening their diaphragm.
00:44:06
Speaker
The number one comorbidity during COVID, which which is the number one reason people were hospitalized, was because of hypertension. this is a massive, massive problem, and it's usually related to the diaphragm.
00:44:19
Speaker
The other way to lower blood pressure is by breathing through your nose, right? That increases the nitric oxide six-fold, fifteenfold if you hum, and The third way is to get out in the sun.
00:44:30
Speaker
When you get out in the sun, you also increase nitric oxide as well. So if you know someone with hypertension, some really, really easy ways to resolve it. We also talked about the diaphragm and
Breath's Role in Digestive and Oral Health
00:44:41
Speaker
the lymph.
00:44:41
Speaker
The diaphragm, as it moves up and down, pumps the lymph, pumps the organs. Even people who are constipated usually have poor breathing. You would never associate constipation with breathing, but here's the thing. Short, shallow breathers, a couple of things happen. One, they don't get that piston light pumping action. Okay.
00:45:00
Speaker
So they're not moving. They're, they're not ah mechanically stimulating their digestive system. And when you're in fight or flight, which is the stress response, but short child which is induced by short, shallow breathing, taking a dump is the last thing your body needs to do.
00:45:15
Speaker
So you actually decrease bowel motility. The number one GI complaint for most people, about 34% of people who have GI issues, ah which is the number one complaint, is constipation.
00:45:28
Speaker
And you would almost never think that it's going to be caused by breathing. Most people think, oh, I need more fiber. So they take more fiber and they clog themselves up even more. What they actually need to do is learn how to breathe correctly and move that lymph, move that waste and amazing things start happening.
00:45:44
Speaker
Now, Some of you may or may not know this, but we also have a system in our body called the myofascial system. The myofascial system is a web-like structure that connects every single cell nucleus in our body together.
00:45:56
Speaker
It is very fascinating. it was just recently discovered in the last 20 years. used to you know I've cut open several cadavers, and when you cut open a cadaver, there's like this stringy web-like substance.
00:46:09
Speaker
And you just kind of cut through it, not thinking much of it because you're trying to get to the muscles and the nerves. But this fascial system is like a network. It's almost like a spider web network that connects every organ and tissue in your body together.
00:46:23
Speaker
The diaphragm is the master muscle that regulates the structures of this fascial system. So a very fascinating structure.
00:46:33
Speaker
To strengthen your diaphragm, it's really simple. Lay on your stomach, breathe into your belly. So simple, 30 seconds to two minutes a day. And over a short period of time, your breathing will significantly improve. Of course, you wanna release the diaphragm first.
00:46:48
Speaker
Now let's talk about the tongue. The tongue plays a huge role in your overall health and facial structure. The tongue is fascially connected all the way to the tip of your toes. So there's the tongue at the top.
00:47:01
Speaker
Here's all the fascia. There's the diaphragm right there. And it connects all the way to the tip of your toes.
00:47:09
Speaker
Most people would never guess that. came So when we when we look at somebody's structure, we don't just look at you know if they have a problem in their foot, it literally could be coming from their tongue.
00:47:21
Speaker
And I'll show you some crazy, crazy case studies. So where should we place our tongue? The tongue should be placed ah across the roof of the mouth. There's a roof of the mouth. And what I want you to know is that the roof of your mouth is the bottom of your sinuses.
00:47:36
Speaker
Okay, so the bigger your dental arch the wider open it is, the bigger your sinuses are. Now, what happens is, I'm just gonna draw here real quick,
00:47:51
Speaker
is this is where your tongue should sit. Okay, now if the tongue is sitting in the bottom of your mouth, if you're, well, let me go back. So if your tongue is placed at the roof of your mouth, it's impossible to breathe through your mouth.
00:48:05
Speaker
It just seals your mouth. so you're going to automatically breathe through your nose. When your tongue is placed in the bottom of your mouth, you can breathe through your mouth. But what also happens is these tissues start caving in.
00:48:19
Speaker
hey And what this leads to is small dental arches. So you probably noticed this day and age that many children have to have their teeth pulled. Dentists love this.
00:48:30
Speaker
okay And the reason this happens is because they don't have enough ah space in their dental arch. Many of you, including myself, before I knew you better, have probably had your wisdom teeth pulled.
00:48:43
Speaker
okay Nobody has too many teeth. What we have is too little jaw.
00:48:50
Speaker
So in India, for example, where my parents are from, they didn't have a dentist. They didn't have an orthodontist. They didn't have braces. They didn't have cavities.
00:49:02
Speaker
They didn't have any of the problems that modern people have. They didn't even use a toothbrush. And it sounds so weird. They would chew on branches of a neem tree.
00:49:14
Speaker
Now they make toothpaste out of neem oil. okay So they would chew like a dog on this branch. And by chewing on this branch, it would actually stimulate their jaw, causing the proper formation of their dental arches.
00:49:28
Speaker
The reason people's jaws are smaller now and ah they don't accommodate their teeth is because their mouth breathers or their tongue is miscorrectly placed in the bottom of their mouth and they don't chew hard things.
00:49:41
Speaker
So kids now are given purees, they're given smoothies, they're given yogurt, they're given mechanically processed foods. Did you know, is a fun fact, side note, but ah food junk food is designed so that you actually chew it less.
00:49:57
Speaker
It's designed so that instead of taking 20 bites to disintegrate in your mouth, it disintegrates in four to five bites. And the number of times we chew our food is directly proportional to how much satiety it gives us.
00:50:13
Speaker
So the less you chew something, the less satiated you feel. So people can eat a whole bag of chips without realizing they ate a whole bag of chips because they didn't have to chew very much.
00:50:25
Speaker
But if you eat something like jerky, which is very tough, you can't eat a lot of it because the fact that you're chewing it so much tells your body that you've eaten enough. So this is proper tongue placement.
00:50:37
Speaker
You can keep your tongue there. It acts as a spacer, pushes everything out. Okay. So your lips and your tongue work together to act like braces for your teeth. Now, One thing to look for, this is much more common than we might think, is something called a tongue tie.
00:50:53
Speaker
A tongue tie is ah is this bottom of your tongue. So if you lift your tongue, you'll see a little stringy frenulum there at the bottom. Now, what happens for some people, especially you'll see this in children, is they have too much of a tongue tie.
00:51:10
Speaker
And some people have a severe tongue tie where they they can't even lift their tongue to the roof of their mouth. And what this results in is difficulty latching on. So if your child or a grandchild has difficulty latching, it could be because they have a tongue tie.
00:51:26
Speaker
And And so that needs to be addressed. When children have a tongue tie, they are more likely to suck their thumb. And so here's what happens. If you look at this child, okay, you can see that their thumb push their upper palate upwards.
00:51:45
Speaker
So instead of having a nice flat, wide upper palate, they use their thumb to push and and push this all upwards, causing a small, narrow airway. The reason they were sucking their thumb is because their tongue couldn't reach the roof of their mouth.
00:52:01
Speaker
And this magic button in the roof of your mouth soothes your nervous system, which you'll also notice is that there isn't enough room for his teeth. So they're gonna start pulling those teeth.
00:52:12
Speaker
And so this child is gonna grow up with a narrow airway, probably be a habitual mouth breather, probably have chronic behavioral disorder, probably have chronic anxiety as an adult, have a hard time focusing, probably be medicated, start snoring as an adult, get divorced. I mean, it's just like a downhill slope, a slippery slope when breathing becomes dysfunctional. So pay attention to how your children are breathing and ah make these corrections if necessary.
00:52:39
Speaker
Here's another interesting fact. Your tongue is directly connected to your shoulder through a muscle called the omohyoid. And here's my wife's, my wife had a tongue tie and she wasn't and until she was an adult that she realized this.
00:52:54
Speaker
And so i don I know some of you may not be chiropractors here, but if we look at her cervical neck curvature, You can see how straight her neck is. Your your neck should have a nice C-shaped curve. Immediately after getting her tongue tie release,
00:53:08
Speaker
you can see her neck curve totally restored itself. The common issue that she would have is chronic tension in her neck and shoulders. With a quick 30-second surgery, it completely disappeared, and she was once again able to touch her toes. She was never able to touch her toes, but as soon as she clipped this, or the surgeon, the dentist clipped this for her, she was immediately able to touch her toes again.
00:53:32
Speaker
Okay. So remember the tongue is connected to every other organ and system in your body. And by releasing it, if it's too tight, it's going to completely change your health and your posture and all kinds of things. So I think a carrier, you were asking about posture.
00:53:48
Speaker
So this is an example of how posture is so closely connected. to the tongue. Okay. So tongue ties are a big thing and very, very commonly overlooked.
00:53:59
Speaker
Now let's talk about mouth breathing and then we'll wrap things up. There's a lot more I can cover, but I want to be respectful of everyone's time. So here's some common signs of mouth breathing, dry mouth,
00:54:11
Speaker
somebody who's always thirsty, ah bad breath, drooling at night, snoring, waking up often to go pee at night, feeling tired even after you wake up at night or even after adequate amounts of sleep, timing of sleep, anxiety and feeling stressed for no reason, high blood pressure, lack of morning erection and poor concentration and focus.
00:54:33
Speaker
You can see here how this in this model here how the shape of this person's face is completely different compared to, so and the posture is different compared to somebody who's a habitual mouth breather.
00:54:46
Speaker
Okay. So breathing through the mouth is going to change for the worse, our posture and our facial structure. It's going to change the shape of your jaw, shape of your nose, and also the arch in your cervical spine as well.
00:55:01
Speaker
What happens is are if you study the jaws of humans from hundreds of years ago, they had what's called a pronathic jaw. So you can see how these lines come together. They're perpendicular.
00:55:14
Speaker
This day and age, most people's jaws are actually retronathic. So the jaw gets pushed backwards and and there's consequences of that. It makes the sinuses smaller and it also makes the airway smaller.
00:55:26
Speaker
So what we see is we see ah smaller airway, especially down here, and we see... smaller sinuses. So if you compare the sinuses and airway of this person on the left, you can see how much bigger it is. so And so just like a car performs better with a bigger ah air intake, the human body performs better with a nice air intake. So we'll talk about ways to improve facial structure, really simple things that people can do.
00:55:53
Speaker
mouth taping, chewing blocks, tongue posture, chewing hard foods. A miswack is like a stick that you can chew on. If you ever give a child a toothbrush, the first thing they do is chew on it. They don't brush their teeth. They chew on it because they intuitively know that that's what they should be doing.
00:56:08
Speaker
um you know Getting kids to chew foods versus smoothies and purees, avoiding processed foods, mewing exercises. You can look that up on YouTube and then phallum gum. So phallum gum is a Turkish gum you can order on Amazon, but it's really hard and dense. It's like a workout for your jaw.
00:56:24
Speaker
So you can see in 10 months of doing these exercises, you can see the way this person's facial structure completely changed. Okay. So the changes can happen ah very quickly. So phallum gum is something you can do 15 minutes a day.
00:56:38
Speaker
It's like a workout for your mouth, mouth taping, just placing the tape vertically like this keeps the mouth closed, the jaw relaxed. the Boston Celtics, they started mouth taping, an and NBA championship. If you have young kids, you can use something called myotape, which is tape that goes around the mouth.
00:56:54
Speaker
So they can still talk and they can still breathe through their mouth if they need to. But when they fall asleep, their mouth stays in a closed position. And you can see snoring and apnea and mouth breathing, if untreated at five years of age, increases special education needs by 40%. Okay.
00:57:10
Speaker
okay So this is how devastating mouth breathing is to the human.
Transformative Breathing Habits
00:57:14
Speaker
Uh, Leslie says two days into mouth taping and I'm floored how much better I feel and how much more energy I have brain fog, and intense fatigue and headaches are gone.
00:57:22
Speaker
And I have enough energy to work out again. So simple, simple things like literally five cents worth of treatment made all the difference in the world for her. So I will, um, leave you guys with just a couple of things that I wanted to share.
00:57:38
Speaker
um If you're finding this interesting and you want to dive a little bit deeper into this world, you can grab a special gift that I have for you. It's the ultimate breath work bundle where I go little bit deeper into these things.
00:57:51
Speaker
I share specific exercises. I have a fully guided psychedelic breath work experience that you get. It's all free. Nothing to sell you. It's just my way of helping humanity breathe better and helping all of you become better versions of yourselves.
00:58:05
Speaker
I have a history of, um, pneumonia when I was younger. And so with all the scar tissue that has built, my lung capacity is not ideal.
00:58:22
Speaker
Do you have any thoughts, recommendation for that? Yeah, so a good thing would be for for you, really for everyone, is to practice breath work. So I would get something called an incentive spirometer.
00:58:34
Speaker
An incentive spirometer looks like this. You can buy it on Amazon for like 20 bucks. um So this helps you measure and increase your lung capacity. okay I would also practice the crocodile pose, which is that exercise of laying on your stomach.
00:58:50
Speaker
And I would try to work on releasing your diaphragm. So just doing some self-diaphragm release, those things will make a pretty significant difference for you to get started. And then you know slowly um work on the the mouth taping.
00:59:05
Speaker
ah and breathe trying to habitually breathe through your nose as much as you can throughout the day and just creating awareness around that and then mouth taping at night. And within within a few weeks, you should notice a difference.
00:59:17
Speaker
Thank you. Yeah, of course. You're welcome. That's amazing. Man, click on that link that Sachin gave you and go get that stuff for yourself. I highly recommend it. So I've done Wim Hof. I've also done elemental breath work.
00:59:30
Speaker
Three rounds versus eight rounds. Is there a major benefit other than an emotional release or a trauma release? Yeah. So I think that the the type of breath work that you can do the most consistently is going to be the most beneficial.
00:59:43
Speaker
So I like the Wim Hof or even a single round of the elemental breath work is going to be a great place to start or do like to have a daily practice. And then i would say when you want to go a little bit deeper and you want to kind of release things and be more introspective, shut off that default mode network, then I would say, you know, five to six rounds of elemental would be a great place to to get to. And then, you know,
01:00:07
Speaker
um I would also say, like, I have a client who does the elemental rhythm every day. So he does an hour every single day and he's just got, he's just been through so much stuff that he just keeps, you know, kind of peeling the onion more and more and more each time he does it. So it it just depends on what you're feeling called to, but I would say having a consistent breath work practice, like most things is probably better than having a heroic type of practice.
01:00:35
Speaker
Awesome. Thanks, man Really appreciate it, brother. It's good seeing you. Likewise. My pleasure. Thank you. Since you're your a man with facial grooming going on, but what's what's a good tape? I know Joe Rogan talks a lot about hostage tape.
01:00:50
Speaker
Do you use that or is that- No, great question. so i I use the 3M MicroPore tape. you can get a You can get on Amazon. You can get a pack of 12 for $10. It'll last you three years.
01:01:06
Speaker
MicroPore? MicroPore. 3M MicroPore tape. yeah yeah most Most mouth tapes are... you know the Once something becomes an industry, then it usually becomes all about marketing and being overpriced.
01:01:19
Speaker
So the 3M micropore tape works amazingly well. You just place it vertically. Eye facial hair works so totally fine. If you find that it's too sticky, then just dab it on your t-shirt a couple of times and then put it on. It'll come off much easier.
01:01:34
Speaker
The way you would take it off, you know, James Nestor and our friends, and ah he wrote the book Breath, for those of you that um may know that. And one of the things that he says is just push the tape out with your tongue.
01:01:46
Speaker
It comes out easier that way. I wanted start mouth taping. I thought that's a, that's a really applicable thing that you can do. don't want to see if it makes difference. And a bunch the ones that I saw that that were like, you know, like you said, marketing took it up and it's like, you're, you're going to be spending a bunch of money every month to do it.
01:02:01
Speaker
And so I'm really glad to hear that you, ah someone who does it so often was just like, yeah, i just buy this. And it's 12 bucks. I thought that was awesome. Thank you. Uh, thank you for saying that Dickie. It's funny. Cause, uh, hostage tape took some of of my videos and, and, uh, use my reels. Yeah.
01:02:17
Speaker
And then my friend messaged me, he's you're recommending Hostess? Yeah, well, I never told those fuckers stuff that I recommend them. I actually don't recommend them. I just recommend, I recommend mouth taping, but I also recommend things that are accessible and affordable.
01:02:33
Speaker
And the mouth tape of from 3M works perfectly fine. That's exactly what James Nestor uses as well. So, um you know, there certainly are more expensive alternatives, but you're mostly paying for hype with those things.
01:02:45
Speaker
yeah And there's no actually there's actually no need to seal your mouth. You actually don't need to do that. Yeah. and i And I also really liked, so I'm in school for f osteopathy right now. And so i really liked I really liked all the connections you made with the diaphragm and the nervous system and and tongue to toe. Like I know that all exists. So that was a really, really cool presentation for me.
01:03:07
Speaker
Thank you. Thank you. Yeah. I wish they taught this in school, like all the connections. It's like, yeah, like they teach it to us. Like we learn them, but like you have to, yeah, it's not like you went to Cairo school. They probably didn't teach it to you like that. Like you're learning it now.
01:03:23
Speaker
Yeah, they they definitely taught us the anatomy and and physiology, but not the how how connected it is to everything. Yeah, and I really liked how you talked about like just the breathing. It's just like so loud, like breathing and how the lungs affect the heart and affects it like it's how the the human machine works, right?
01:03:40
Speaker
Although we like to split it all up, but. Yeah, it doesn't work like that. You really start to see how like breath is such a lead domino in our health. Yeah. And how it's so easy to overlook it because it's not terribly sexy.
01:03:55
Speaker
um But when you start researching it and studying it and connecting the dots, you start to quickly realize how how important it is. ah That was a great presentation. When you first let it off and said, hey, mouth or your breathing is the most important thing and ties to everything else. It it sounded like a lot of hype, but you did a a really fantastic job proving your point.
01:04:17
Speaker
thank I think like like others here, I've got like I have that mastic. I think it's that mastic gum is the same, right It's the stuff from Greece. Yeah, yeah. so I've had that. I've i've used it Interestingly, my my son took it because he saw online that it could make your jawline look better. And he's just starting to want to date girls. So he took my gum. but like i have ah ah But like I have the I did get suckered in by the hostage tape.
01:04:44
Speaker
marketing spiel so I did buy that but I never even used it it's just sitting there in my ah drawer i learned pranayama breathing and in Bikram yoga class but I never do it um so I think what's great is that our I have some of the components I just haven't made a priority and and I'm definitely going to do it it doesn't take a lot of time so appreciate it i'm going to check out the but bundle that you have and see how that might help me Yeah, absolutely. There's a, you know, one thing I'll say, there was a slide that I didn't get to, but it's called, some of you might know BJ Fogg.
01:05:19
Speaker
He wrote the book, Tiny Habits. Yeah. And so to change a behavior, you have a motivation. So hopefully I motivated you all to breathe a little bit better, more with more awareness, the ability, you all have the ability, but now all you need is a prompt.
01:05:34
Speaker
So what I tell people to do and encourage them to do is You know, it's not about breath work that you do for 10 minutes every day. That's great. How are you breathing the other 99% of the day?
01:05:46
Speaker
That's where the shifts, you know, that's where the opportunity is because if you can change the way you breathe throughout the day, then that's going to be amazing for you. So attach, ah create, think of something you think about often. So for me, it's my son or my wife, or ah check email.
01:06:04
Speaker
So every time you think of that thing, anchor your breath to it. So every time you pick up your phone, think of your breath next. So instead of creating a new habit, just just anchor the habit of raising awareness around your breath around something you already do.
01:06:24
Speaker
I love this. I absolutely love everything you've done today. We got two men who haven't had a chance to comment, so I'm just going to give them a quick chance. Garcia Nelson and Aisman, comments, questions for patel Yeah, Patel, thank you. It was a great presentation.
01:06:43
Speaker
Most of my questions were of the taping thing and the gum thing. So those have been answered. Kind of a new thing for me, even just, you know, I've heard about it, but didn't have much info. So this is a great thing. And I'll definitely check your package out. And I appreciate it.
01:06:58
Speaker
Thank you. Thank you. um And Aisman. Yeah, there's still there's a lot here. Thanks a lot, Eddie, for presenting today. um I never understood how the longevity thing worked as as far as breath goes. That was really cool to see how that worked out on the graph. um But also, you've given me a lot lot of takeaways here, just for regular life.
01:07:20
Speaker
Like, going to get the gum and um and other things too. so And same with the six second rule, as well as like regular breathing. So that's phenomenal. so The other thing so i thought was really interesting, you talk about humming,
01:07:33
Speaker
oh um I can't make it a lot, like when I'm in certain environments and I'm working really hard, I can't say anything but I find myself humming for some reason. I don't know why. that makes sense. So thank you.
01:07:45
Speaker
Yeah, you're welcome. I mean, it's very soothing to hum as well, because anything that we do that lengthens our exhale will soothe our nervous system. yeah So, you know, a lot of times our are nervous system without even our conscious awareness will do things that we don't even know because it's start it's trying to self-regulate. So, for example, if somebody yawns, it's because they're not taking deep breaths.
01:08:08
Speaker
So the nervous system will make you yawn. If somebody is stressed, sometimes we'll start humming. when And so it'll it'll soothe your nervous system. So your body is, remember I said that the breath is an adaptogen? So your nervous system is using it to to regulate your nervous system, regulate itself.
01:08:28
Speaker
Patel, thank you so much. God bless you for coming here today.
01:08:34
Speaker
Thank you for listening to the Sovereign Man podcast. If you're ready to take charge of your life and become the man you've always wanted to be, we invite you to join the movement at sovereignman.ca.