June 12, 2025 • 41 mins
Could the solution to your stress, anxiety, and disconnection be as simple as changing how you breathe? This episode unveils breathwork as powerful medicine that's accessible to everyone, completely free, and backed by both ancient wisdom and modern science.
Discover how your 20,000 daily breaths might be working against you if you're breathing shallow and unconsciously. We break down the neuroscience behind breathwork's incredible benefits – from stimulating the vagus nerve that regulates digestion, mood, and inflammation, to increasing prefrontal cortex activity for better decision-making and focus. Studies show that just 5-6 mindful breaths per minute can dramatically reduce anxiety and improve emotional regulation.
We guide you through five practical breathwork techniques you can implement immediately, including box breathing (the Navy SEAL technique), 4-7-8 breath for sleep and anxiety, lion's breath for tension release, diaphragmatic breathing for emotional grounding, and alternate nostril breathing for balance. Each technique serves as a key unlocking a different door in your nervous system.
For couples, we share how synchronized breathing creates powerful co-regulation during tense moments. Instead of telling your partner to "just breathe" (which never works!), learn how holding hands and breathing together creates a sacred pause where peace lives in the inhale.
Fresh from our experience at the Art of Living Retreat Center in the Blue Ridge Mountains, we share insights from intensive breathwork practices that left us completely stress-free and deeply connected. Unlike pharmaceutical interventions with their lengthy side effects, breathwork offers only benefits – the medicine is within you, and it rides on your breath.
Take a moment right now to inhale presence and exhale peace. Your breath is your spirit's language – it's time to learn how to speak it.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
We're already giggling.
Speaker 2 (00:02):
This is going to be fun, I'm telling you that the
best way into happiness isthrough the breath.
Speaker 1 (00:09):
You're telling me.
Speaker 2 (00:09):
I'm telling you, I'm telling you, I feel like I need
to explain this extra bit ofinformation that you already
know.
Speaker 1 (00:18):
You love doing that.
Speaker 2 (00:20):
I'm going to mansplain this honey Great.
First you inhale and then youexhale.
That's it, you're done.
Speaker 1 (00:29):
Okay, welcome to the Empowerment Couple Podcast,
where your path to self-masteryexpands.
Speaker 2 (00:35):
My co-host is empowerment coach Zuri Starr.
Speaker 1 (00:38):
And he's expansion coach Mikey Starr.
Speaker 2 (00:40):
Together we are the Empowerment Couple.
Speaker 1 (00:43):
Our mission is simple to serve you, love, so you can
make informed decisions toregain and maintain your
personal power.
Speaker 2 (00:49):
We'll take you on a journey to a life filled with
purpose, passion and limitlesspossibilities, while sharing
stories of transformation,wellness hacks and healthy
habits backed by science andancient wisdom.
Speaker 1 (01:01):
Plus, we'll keep you entertained with engaging games,
banter and funny innuendosalong the way.
Each episode is an excitingblend of education,
entertainment and empowermentdesigned to help you create a
mindset to be a magnet for morelove, happiness and abundance.
Speaker 2 (01:17):
Together with our special guests.
We are dedicated to sharinginformation that empowers you to
create your most beautiful lifeA one Z and a two Z and a three
Z your most beautiful life.
Speaker 1 (01:35):
I got nothing I got nothing, you're supposed to say
something I forgot.
I forgot, Michael.
Are you breathing?
Speaker 2 (01:47):
I am currently struggling breathing, but that
is going to change very shortly.
Speaker 1 (01:53):
My favorite kind of breathing is laughing.
Speaker 2 (01:58):
You know what?
That is my tried and true, andlaughing definitely cures a lot
of things.
But as we jump into our episode, we're going to realize that
there is a right way and a wrongway to breathe.
Speaker 1 (02:09):
Wrong way.
Speaker 2 (02:10):
A wrong way to breathe.
You know what I'm saying, solet's talk about breath.
Speaker 1 (02:17):
Yeah, let's talk about breath, baby.
So I've recently had anawareness that I am holding my
breath a lot and when I so likewhen I work out, for example
sometimes I'm holding my breath.
So, like this morning, I wasdoing my my morning routine and
(02:39):
I was jumping on the trampolineand I was like why am I holding
my breath on the trampoline?
Like like, I'm just really whyam I holding?
my breath on the trampoline,Like I'm just really noticing
that I'm holding my breath more.
So if you struggle with anxietyor you're feeling disconnected
or overwhelmed by life, thisepisode is for you, honey.
Speaker 2 (03:00):
We are going to be serving you all kinds of
breathing love.
Speaker 1 (03:03):
Yes, we're going to unlock the healing power of your
breath.
And what do we always have?
Our breath.
Speaker 2 (03:10):
As long as we have our breath, we have an
opportunity.
Speaker 1 (03:13):
Right, and so what if the medicine you need isn't in
a pill?
Ha ha, like all of our freemedicine episodes, we are never
just saying, hey, get thissupplement or go to your doctor
and get this pill, but what ifit's in your next breath?
Okay, your breath is yourbuilt-in pharmacy.
Speaker 2 (03:36):
Really Like use it wisely.
I love that your built-inpharmacy.
Speaker 1 (03:40):
So we're going to discuss breathwork as medicine.
Breathwork is a powerful,ancient and scientifically
backed tool for regulating yournervous system, shifting
emotional states and expandingconsciousness.
Breathing is life prana, as theyogis say.
We just came back from the Artof Living Institute in Boone,
north Carolina.
(04:01):
Mike and I were invited thereas content creators for a
creator's retreat and, based onher experience, we decided to
partner with the Art of LivingRetreat Center, because I'm
always looking for resources foryou guys, the Empowered Posse
and our coaching clients.
And if you're a longtimesubscriber, you may remember
like we did an episode aboutinhale happiness.
(04:23):
But that wasn't about breathmedicine.
That was about the benefits ofmaking sure your indoor air
quality is great.
So right now there's probablypollen where you are, because
we're still in the thick ofspring, inching up on summer and
, yeah, it's pollen season.
So we did that episode aboutindoor air quality.
(04:46):
If you have time, go back andlisten.
If not, it's basically ifyou're not filtering your air,
you become the filter, correct?
And we always recommend theIntelliPure air purifier devices
for the best indoor air quality.
We have one running right now.
Thankfully, when we were inBoone at the retreat, the air
(05:08):
was super clean.
But if you're in the city ordealing with a lot of pollen
allergies, get an IntelliPure.
You will not regret it, and youalso can save 10% off on any
device using Zuri 2024 and thelink in our show notes.
So we have a packed show foryou today, and we are even going
to demonstrate a couple ofbreathwork methods.
(05:30):
So let's dive right in shall we?
Speaker 2 (05:33):
Let's breathe our way into happiness.
Let's get it.
So why?
Breath is medicine and, toquote Thich Nhat Hanh, the
breath is the bridge between thebody and the mind.
Speaker 1 (05:47):
Very, very interesting.
Speaker 2 (05:49):
So we take over 20,000 breaths per day, but most
people are breathing shallowand unconsciously right.
That's what I'm saying.
If you're experiencing anxiety,depression, that means you're
breathing wrong, right.
That means you're breathingwrong right and, according to
Harvard Health, deep, slowbreathing can stimulate the
(06:09):
parasympathetic nervous system,promoting relaxation.
Yes, yeah, breath work canreduce cortisol levels, it can
lower blood pressure, it canincrease heart rate variability,
also known as HRV, which is akey sign of nervous system
resilience.
Speaker 1 (06:23):
Yes, so when you?
Speaker 2 (06:23):
change your breath, you change your brain.
So when you change your breath,you change your brain, and when
you change your brain, youchange your whole life.
So, getting into your breath iskey to happiness.
Speaker 1 (06:37):
So let's just talk about the science of breath work
.
So here's some neurosciencenuggets.
So here's some neurosciencenuggets.
Breath affects the vagus nerve,which regulates digestion, mood
, heart rate and inflammation.
And there's this really coolstudy in 2017, frontiers in
Psychology.
It showed participantspracticing slow breathing five
(07:01):
to six breaths per minuteexperience greater emotional
regulation and reduced anxiety.
And there's brain effects thatcome from deep breathing.
So deep breathing increasesprefrontal cortex activity,
enhancing decision making,emotional clarity and focus.
And breath work can be used toinduce altered states of
(07:22):
consciousness similar tomeditation or psychedelics, and
there's like holotropicbreathwork, for example.
If you just look intobreathwork, it's kind of
fascinating how many differentmethods there are, but we're
going to give you some quickfacts so that you can understand
them.
Let's start with physical.
Speaker 2 (07:44):
Okay, so for the physical, your body knows how to
heal, but your breath,literally, is the password.
So here's some quick factsregarding the physical processes
that your body goes throughwhen you go into a breath work.
It increases oxygenationthroughout the body.
It strengthens the immunesystem.
(08:05):
It relieves tension anddetoxifies the body.
It greatly increases yourenergy.
It stimulates your circulation,improves respiratory capacity.
It improves well-being for manyconditions and ailments, such
as stress reduction, respiratoryailments, headaches, low energy
, psychosomatic illnesses,anaerobic diseases and many
(08:28):
others.
Speaker 1 (08:29):
Yeah, that could be a whole show.
Speaker 2 (08:30):
Oh yeah.
Speaker 1 (08:31):
Because it's that powerful.
And then let's talk about theemotional quick facts.
So it reduces worry, stress andanxiety, enhances the awareness
of self-sabotaging patterns, itrelieves depressive and
negative emotions.
It improves mental andemotional clarity, increases
(08:51):
creativity, improves self-esteemexperience You'll just
generally experience more peace,joy and compassion from
breathwork, and I will just saythat breathwork is free.
It is instant access therapy.
Speaker 2 (09:07):
You have it on you at all times.
Let's get into the spiritualaspect.
So your breath is your spirit'slanguage, right?
So you need to learn how tospeak it.
Speaker 1 (09:17):
Yes.
Speaker 2 (09:17):
So, when you get into your breathwork, it's going to
allow a deeper meditation and aconnection to your true self,
which is, let me tell you, it islovely You're going to have to
connect that that's somethingyou want to do on a daily basis,
not once a month, once a week.
You also experience greaterawareness and love.
So the more you breathe, themore you get to enjoy life.
(09:39):
And then it also strengthensyour connection with spirit.
Again, the more you breathe,the more you're connected.
So essentially, again, it'syour spirit's language.
So as you breathe you are alsoconnecting with your spirit.
Speaker 1 (09:54):
Mm-hmm.
So, instead of just talkingabout breath work, we're going
to lead you through a little bitof breath work, just so that
you have the awareness and thatyou can build something on this
while you're listening and ifyou're driving.
Obviously, some of these youdon't want to do when you're
driving, but even when you'redriving you can actually
practice intentional breath work.
Speaker 2 (10:16):
Correct, that is correct.
Speaker 1 (10:19):
So let's start with box breathing.
Speaker 2 (10:21):
Yeah, box breathing is literally the easiest
breathing exercises to get into.
It's also known as the Navyseal technique.
They use it for stress andessentially, if you think of a
box, or also a square, and eachsquare has a point right, so
each point would be where youare transitioning from inhaling
(10:41):
and exhaling.
So if you start at the top ofthe box and you go from the top
to the left, you inhale on thetop, you inhale for four and
then you exhale for four, andthen you inhale for four and
then you exhale for four.
It's very, very simple.
So inhale.
Speaker 1 (11:01):
Two, three, four.
Speaker 2 (11:03):
Exhale Two, three, four.
Inhale Two, three, four.
Exhale Two, three, four, Supereasy.
And you want to do that five,six times and that will allow
you to at least connect withyour breath, sink back into your
(11:25):
body and again it's a greatstarter into breath work.
Speaker 1 (11:29):
Yes.
So the next one that you mayhave heard of is called 478, and
it's the-8.
Breath is good for sleep andanxiety, and you can perform the
4-7-8 breathing technique justby breathing in through the nose
for a count of four.
So one, two, three, four.
(11:52):
Hold the breath for a count ofseven, six, five, four, three,
two, one.
Then you're going to part thelips and exhale loudly for a
count of eight One, two, three,four, five, six, seven, eight.
Now you can see which one ofthese two that you like, and
(12:13):
we're going to go on to the nextone.
Speaker 2 (12:16):
Then there is lion breathing.
This exercise uses breathingalong with face stretches to
relieve stress and tension.
Speaker 1 (12:25):
So it's like breathing and face yoga.
Speaker 2 (12:26):
Yeah.
So imagine a lion waking up inthe morning and the first thing
it does is it yawns, it opensits mouth and it unfurls its
tongue right.
That's essentially what we'redoing.
So to perform line breathing, aperson should breathe in deeply
through their nose and thenbreathe out forcefully with the
tongue, with the mouth wide open, sticking out the tongue right.
(12:47):
So you want to stretch out yourtongue and you want to roll the
eyes upward while breathing out, to stretch the face and then
repeat the exercises three timesfor maximum benefit.
It looks funny, but let me tellyou it is wonderful.
It literally.
It's a great way to connectwith your throat chakra.
Speaker 1 (13:10):
And this is one of those that you don't do while
driving, because you need youreyes on the road, that is
correct, but you might need whenyou pull over from some road
rage.
I like this one Anytime.
I'm really stressed.
I'm like lion breathing.
I like kind of even make likethe sound of like a hissing cat,
because it feels so good.
Speaker 2 (13:33):
I envision people like you know.
You're about ready to have ahuge presentation, you jump into
the bathroom real quick, you'rein the stall, boom, you get
your three lion's breaths right,Kind of connect with your inner
roar.
It's great if you're in anelevator or you're transitioning
from one to the next and youhave five to 10 seconds.
(13:55):
That's a great way to connectwith the lion's breath.
Speaker 1 (13:57):
Yep.
So next we have coherentbreathing, which is really good
for HRV, as Mike was talkingabout earlier, and it helps with
creating a calm state, and sothis is called.
The one of the coherentbreathing exercises that I like
to do is called diaphragmaticbreathing or belly breathing,
(14:19):
and it's a breathing techniquewith plenty of research
supporting its benefits.
Like we were talking about,that frontiers in psychology.
It can reduce negativesubjective and physiological
consequences of stress inhealthy adults.
It's also what I use as asinger prior to going on stage
to perform, and all you have todo is to practice this, is you
(14:40):
take a seated position or youcan lie down.
Lying down really allows you tofocus on the belly, going up
and down, which is where youwant your breath to come from,
especially as a singer, becausewe sing from the diaphragm.
But all of us and even if youaren't a singer, public speaker,
all of us can practice this andit's really relaxing.
(15:01):
So you're going to place onehand on your chest and one hand
just below your ribcage, on yourabdomen.
You're going to slowly breathein through your nose and you're
going to feel the air move downto your abdomen.
So, instead of raising yourchest and your shoulders up,
you're going to push the air toyour stomach, to your belly, and
(15:22):
as you do, your belly willexpand and push outwards, but
your chest should remainrelatively still.
You're pushing all of the airinto your stomach and really
this is the way that we breathewhen we are sleeping, we don't
breathe in our chest and raiseour shoulders when we're
sleeping, we breathe into ourbelly.
So then, once you have all ofthat air in your belly, you're
(15:44):
going to purse your lips andyou're going to blow out on an
exhale, slowly, for a fewseconds, and throughout I want
you to take note of how yourstomach expands and contracts,
but your chest really should notmove and it will make these
little micro movements.
But belly breathing is superpowerful for singers, for going
(16:05):
on stage, but if you aresomebody who has the need to get
into a calm state or rightbefore you're about to go to
sleep, diaphragmatic breathingis really powerful.
Speaker 2 (16:17):
So one easy way to get into this type of breathing
is to assume that you have astring tied to your belly button
and as you inhale, you'repulling the string so your belly
button raises up to the sky,and as you exhale, you're
pulling the string closer, sothat your belly button is
getting closer to your spine.
Right so, inhale, your bellybutton gets pulled up.
(16:40):
Exhale, your belly button getscloser to your spine.
Yep, nice and easy.
Another really easy breathingactivity is called the alternate
nostril breathing technique,and a person can perform
alternate nostril breathing byfollowing the following steps
right, so you close the rightnostril with the thumb of one
hand and then breathe throughthe left nostril.
(17:03):
And then you close the leftnostril with the forefinger and
release the thumb and thenbreathe out through the right
nostril and then breathe inthrough the right nostril, close
the right nostril with thethumb and release the forefinger
and then breathe out throughthe left nostril.
So the trick is I mean there'sways of holding the nostril.
(17:26):
You can do with two hands, youcan do with one hand, but
essentially you are closing offone nostril inhale, exhale.
Close off the other nostril,inhale, exhale and you're going
to want to do this.
I'd say four or five rounds toactually experience the benefits
(17:47):
.
You can certainly do it longer,but four or five and you'll be
pretty good to go.
Speaker 1 (17:51):
Yes, and there are so many styles of breath work,
really, but every style ofbreath work is like a key it's
unlocking a different door inyour nervous system.
Speaker 2 (18:01):
I love that.
I love that.
Speaker 1 (18:02):
Yeah, and at the Art of Living retreat we were just
at, we learned a new breathingtechnique that they teach at the
retreat called Sky Breath, andthey have all kinds of different
ways of teaching and some ofthe breathing techniques they
taught I knew, and some of themare specific to their guru,
which is Guru Dev, and I reallyenjoyed all of the breathworks
(18:28):
the breathwork that I knew andthe breathwork that was new.
I felt like it's definitelylife-changing.
I had some moments where I waslike damn, like I went deep,
really deep.
Speaker 2 (18:43):
And what's interesting is it wasn't just
the breathing right, it was theproximity, it was the location,
it was the actual setup thatthey had.
Speaker 1 (18:52):
Yeah, the food.
It was just like what was yourfavorite experience.
Speaker 2 (18:58):
I'm going to have to say the round of Kriyas that we
did, which is a specific breathwork that they teach there.
And then what happened afterthat, like immediately following
, and how it changed thephysiology of my body, how it
changed my thought processes.
That was critical for me.
Speaker 1 (19:19):
Yeah, I remember you saying that you didn't have any
stress in your body.
Speaker 2 (19:22):
None.
Speaker 1 (19:23):
Yeah, and I love that , because that sometimes can be
an impossible feat.
Speaker 2 (19:29):
And it becomes a point of reference, right?
Because if you go so long in astate of stress, you no longer
have a point of reference ofwhat relaxation actually feels
like, right?
So you normalize stress andthen, when you have that
experience where you're totallyblissed out, you realize oh wait
a minute, there are extremes,right.
So for every super stressfulsituation that I find myself in,
(19:55):
I want to balance it with thosemoments of bliss and I have a
point of reference in order toreach for now.
Speaker 1 (20:03):
Yeah, and also I feel like that really hits me
because it's the awareness thatI didn't have, that I was not
breathing during activities thatI like, just not.
You know, I've normalized notinhaling and exhaling.
Speaker 2 (20:21):
I didn't know what I didn't know.
Speaker 1 (20:25):
I had a good experience after the second
Kriya was like oh crap, like mywhole body just changed, and so
these retreats are like yoga andmeditation and breath work and
sound baths and it's veryintroductory level.
So you know like anybody anyonelistening can go to one of
(20:48):
these retreats.
They have signature retreatsbut they do start you at the
very beginning, no matter yourskill level, and they teach
life-changing like we're talkingabout breath work techniques
and they're backed by over 100independent studies paired and
they pair it with like yoga andthese beautiful temples.
Essentially they are createdfor monks that the monks have
(21:14):
since left and the art of livingtook over, and they created
these programs that help youdrop limiting beliefs, regrets
and worries and tap into abigger vision for yourself.
We've really found that therewas a lot of love, there's a lot
of desire to help people behappy, and we partnered with
(21:35):
them because we're on the samemission and the beautiful thing
is that we went.
There's retreats all over theworld, but the one we
specifically went to was inBoone, north Carolina, and it's
in like almost 400 acres of theBlue Ridge Mountains and so it's
right on top, so you're reallyhigh elevated and it's just the
(21:55):
perfect place to connect withnature and dive deep into
healing yourself.
There's a spa, the food isvegetarian and a lot of
Ayurvedic, and we went on a hike.
It was just a beautifulexperience.
We'll share more on our socialabout it, but you can use our
link in our show notes to joinin our experience.
(22:17):
Go to an Art of Living retreatin Boone and we can't recommend
it enough.
We just had an amazing timetogether.
Speaker 2 (22:25):
And on top of that, there's the other part that I
wanted to mention.
That I'm now remembering isthat the staff are the real deal
.
They've all participated in thesame programs that they're
offering.
They've all participated in thesame programs that they're
offering.
A lot of them are volunteersand they're there just to
volunteer, so that they can bepart of this process, so that
(22:52):
brings in an additional level ofspirituality.
Speaker 1 (22:53):
Yeah, because they're in service.
Speaker 2 (22:54):
Yeah, exactly.
You're not talking to justsomeone who's 9 to 5 who doesn't
really care.
You're talking to someone who'sactually going to be like, oh
yeah.
Speaker 1 (23:02):
This is their lifestyle, this is my lifestyle.
Speaker 2 (23:13):
And on top of that, the Blue Ridge Mountains are the
oldest mountain range in theworld, even older than the
Himalayas.
So energetically that locationis like it's.
Just being there provides youwith energy.
Just being there allows you toconnect.
Speaker 1 (23:27):
Yeah.
Speaker 2 (23:27):
It's really quite powerful yeah.
Speaker 1 (23:29):
I felt that.
So let's talk about how breathwork in a relationship can be
healing and can help you withco-regulation.
So there have been times Onceor twice, once or twice.
Once or twice where Mike and Iget moments of tension or
(23:49):
emotional dysregulation or justlike off, you know, and
oftentimes in the past I wouldhave said like breathe, like
it's okay breathe.
And let me tell you thatdoesn't work.
Don't do that, don't do that,that's been tested.
Speaker 2 (24:04):
Yeah, yeah, yeah, that's the fight word.
Oh, just relax.
No, yeah, don't do that.
That's been tested.
Yeah, yeah, yeah, that's thefight word.
Oh, just relax.
Speaker 1 (24:08):
No, yeah, don't tell me to relax and don't tell him
to breathe.
Okay, we have tested this.
Those are not the ways to go.
You tell someone to breathe andthey are seeing you as the
problem of their issue.
It's not going to work well.
Okay, so you can't be thebreath work facilitator for your
(24:29):
partner, but you can grab theirhand and say, can we find some
co-regulation, Can we do somesynchronized breathing together?
And you know, really connectand just hold each other's hand
and say like, no matter whatwe're going through, we can get
through this.
Let's just breathe together fora minute, and so breathing
(24:51):
together is a great technique tomaster, because if you can
breathe together, you can getthrough anything.
You can get through hardmoments, you can get through sad
moments, you can get throughmoments where you want to
strangle the motherfucker.
Speaker 2 (25:11):
I don't know what you're talking about.
Speaker 1 (25:12):
Yeah, you can get through moments where you are
looking to get higher, elevated,in a intimate way as well.
So if you've ever synced yourbreathing when you are making
love, that is super powerful aswell.
So get into breath, work withone another, find what works for
(25:32):
you.
The only thing that has workedfor us is not telling the other
person to breathe and nottelling them, you know, just
saying match my breath.
Or you can say like let's syncbreaths for a moment, or let's
just pause and breathe together,or also you can breathe
separate.
If you're really that tense orthat disconnected, you can go
(25:54):
breathe separate and then comeback, but you'll find that your
brain gets flooded with someoxygen and you're all of a
sudden not as angry or not asuptight or whatever the emotion
that you were feeling before.
You're not in your pain bodyanymore because you've breathed.
Speaker 2 (26:12):
Exactly, it's easier to get on the same page if
you're on the same breath.
Speaker 1 (26:16):
So if you have an argument, let's say you know
you're about to get into anargument or you know they're
like can we talk?
And you go to sit down.
I recommend starting with threedeep breaths together before
speaking so that you can get atleast on the same page with your
breath.
(26:37):
You don't have to see eachother's reality or perspective,
but if you get in with eachother's breath, you're going to
find healing faster and you'regoing to realize like oh like,
we're working with the sametools, we're working with the
same you know desire to be inunity.
And then it sets the stage andwe call it the sacred pause,
(27:00):
because sometimes peace lives inthe inhale.
Speaker 2 (27:04):
And when this is normalized right, when you have
the ability to, anytime you guysare in some conflict resolution
or you guys are going into amajor decision, if you guys both
agree to enter into that sacredspace together, your outcomes
are going to be in alignment.
Speaker 1 (27:22):
Because peace lives in the inhale.
Speaker 2 (27:25):
In the inhale exactly .
Speaker 1 (27:27):
So let's play a game.
We're going to play a gamecalled Name that Breath.
Name that Breath.
Speaker 2 (27:36):
Okay, all right.
Speaker 1 (27:38):
It's going to be also what you're going to use for
your breath work medicinetoolkit.
Speaker 2 (27:43):
Okay.
Speaker 1 (27:44):
Okay, so I'm going to describe the issue and then
give you the prescription ofwhat you can do for said issue,
and then Mike is going to comeup with a funny name.
Sure, yeah, yeah.
Speaker 2 (28:00):
I can come up with a funny name Give, give.
Speaker 1 (28:02):
I mean, cause some of these are so boring, these
names of of the breathingtechniques it's, like you know,
might as well get a giggle outof it, because you'll get an
extra breath.
Speaker 2 (28:11):
Yeah, and it's also a way of remembering which
breathing technique to use,right, so you don't have to go
through the Sanskrit name or thescientific name It'll be easy
because— or the proprietary nameof somebody, exactly.
Speaker 1 (28:28):
Okay, so for the issue, let's start with the
first one.
I have five here.
Speaker 2 (28:32):
Okay, ready for it.
You got five, five deep breaths.
Speaker 1 (28:36):
Go.
Okay.
Well, you have five good namesfor these.
Okay, so anxiety or overwhelm.
What do you think theprescription should be for
anxiety, overwhelm Not the name,but first give me the type of
breathing.
Speaker 2 (28:53):
Well, I would say the 4-7-8 would be great.
That's a nice entry to havingthe anxiety.
Speaker 1 (29:05):
Inhale for 4,.
Hold for 7,.
Exhale for 8.
Speaker 2 (29:08):
Inhale for four, hold for seven, exhale for eight.
Speaker 1 (29:17):
That's the breath that really kind of connects you
with your vagus nerve which iswhy I call this breathing
technique.
The vagus puff, vagus puff, Ilove that.
The vagus puff.
Okay, good, good, I like it.
Speaker 2 (29:22):
There's also box breathing, but there's nothing
better than box breathing.
It already works.
Speaker 1 (29:27):
Or you can call it how about I come up with
something?
How about like chill box?
Speaker 2 (29:31):
Chill box.
Yeah, that's cool too.
It's a chill box, chill box,yeah.
Speaker 1 (29:36):
Or the square breath.
Speaker 2 (29:37):
No Square pants breath Square pants Box
breathing sticks with me becauseit you know.
Speaker 1 (29:46):
Yeah, it sticks with you because it sticks, it's
sticky, it's sticky.
There you go.
Okay, but I like the Vegas puffand I also like chill box, but
anyway, okay so the next issueis brain fog or fatigue.
Speaker 2 (30:02):
Brain fog or fatigue.
I'm going to go for either.
The lion's breath.
Speaker 1 (30:06):
Okay, yes, or the breath of fire.
Speaker 2 (30:08):
The lion's breath is the breath of fire.
The lion's breath is the tongueout.
I call it tongue yoga becauseyour tongue is actually getting
some stretching right and it'sconnecting with some of the
lymph glands that you have inyour mouth too, so it's very
powerful Lymph nodes in yourthroat.
Mm-hmm, yeah, and then there'sthe breath of fire, which is the
(30:31):
quick inhalation and exhalation.
I literally call that theflamethrower, because I feel
like, as I'm exiting or exhaling, what's coming out is just
tension and anxiety, and I seethat as, like you know, flames
just fire.
Speaker 1 (30:48):
Yeah, a lot of times when you have brain fog or
fatigue, it's really just liketrapped energy and emotion that
hasn't been resolved.
So I like that All right.
Next up is emotional shutdown.
Speaker 2 (31:03):
Well, anytime that you are emotionally shutting
down, you are probably in yourhead.
So you need to get into yourbody, and I would say that the
diaphragmatic breathingtechnique would probably be the
best.
Diaphragmatic breathing yeah.
Speaker 1 (31:16):
Belly breathing.
Speaker 2 (31:18):
I call it the belly button breath because it's
easier for me to say thandiaphragmatic breathing, but
essentially you're dealing withpulling your belly button up and
pulling your belly button downin regards to your breath,
instead of your lungs right yourchest.
Speaker 1 (31:34):
Yeah, when I teach that, it's always like filling
up a balloon and then allowingthe balloon to deflate, and so I
would call that balloonbreathing.
Speaker 2 (31:47):
Oh, balloon breathing , that's nice Okay.
Speaker 1 (31:49):
All right, so sleep issues.
What do you have for that one?
Speaker 2 (31:53):
My tried and true is going to be the alternate
nostril breathing.
Speaker 1 (31:57):
Okay.
Speaker 2 (31:57):
I like it best because I can literally do it
while in bed and it's quick andeasy.
I don't know if a really funnyword or funny term for that
would be, but I got you, I gotyou.
You got me honey, what do you?
Speaker 1 (32:11):
got yeah, so you're talking about alternate nose
breathing Mm-hmm.
Speaker 2 (32:15):
Naughty Shona, whatever you got.
Speaker 1 (32:17):
Naughty Shona, is that what it's called?
Yeah, it's the Sanskrit.
Yeah, that's what I waswondering.
I was like, what's the Sanskrit?
Um well, how about like naughty, no, no.
Speaker 2 (32:27):
Ooh, the naughty no.
No, that's like that or naughtynose Either, or Actually,
naughty nose is good.
Speaker 1 (32:33):
Naughty, no no.
Speaker 2 (32:33):
That's mine, naughty nose.
Speaker 1 (32:35):
You have naughty, no, no.
Speaker 2 (32:36):
I'll have naughty nose.
Speaker 1 (32:38):
Um, it also reminds you not to get stuck in your
head, naughty.
No, no, I'm going to bebreathing this out, okay, okay.
So next issue and the last oneis what about couple tension?
Speaker 2 (32:51):
So, like what we just talked about, yeah, that's, you
know, taking a couple deepbreaths together in sync.
I'm literally going to callthat the buddy breath.
It is just a quick way of beinglike, hey, we're buddies, we're
on the same page, we're on thesame breath, we're also on the
same wavelength.
Yes, same page, we're in thesame breath, we're also on the
(33:14):
same wavelength, yes.
So you know, anyone who iswho's interested in breath work,
you can literally uh, google itand it will.
It will just give you a hugerunning apothecary of ways of
connecting with your higher self, right, letting, letting go of
things and like this was thehighlight reel.
Yeah, this is the highlight reelexactly, and the funny thing is
it's like if you liken breathwork to say, pharmaceutical
(33:35):
medications, the pharmaceuticalmedications will provide you
with some temporary relief, butthen the other effects are going
to, like you know, cancel those, those benefits out.
Speaker 1 (33:48):
Yeah, you can have.
You can have no eczema, butyou're going to have anal
linkage, may cause fainting, maycause death, may cause you know
what I mean?
Like, it's like the amount ofextras that happen because you
take this pharmaceutical of like, oh yeah, these are the side
(34:09):
effects.
They're just side effects.
They're no big deal, just death.
Yeah, just death.
But your skin's going to lookgreat.
Speaker 2 (34:14):
Oh yeah, once you're dead, as you're being embalmed,
you're not going to have eczema.
You know what I'm saying?
Well, with breathwork-.
Speaker 1 (34:22):
There's no side effect.
Speaker 2 (34:24):
The benefits of breath work are literally
happiness.
Speaker 1 (34:27):
Right, but there's no side effect, and so they're
just benefits instead of theside effect.
Speaker 2 (34:35):
What benefits have you experienced with breath?
Speaker 1 (34:39):
I think it's been great for me with stress, I
think cortisol I had some highcortisol stuff in my blood work,
I think great for justgrounding and great for
self-love.
And so I feel really taken careof by myself when I do breath
work and the feeling I feelafter is like euphoric.
(35:05):
I feel like I have everythingand more to get what I need done
that day or what I need to, youknow, for my purpose work Like
I feel like empowered by mybreath and it's intentional,
it's habitual now you know, likedoing it every morning and
feeling like ah, it's just, Imean, what more?
Speaker 2 (35:31):
can I say, ah yeah, for me, I feel like breath is,
is like the fulcrum right and on.
Balancing on that are going tobe all of the stress and
anxieties that you have withliving, and then all of the, the
fantastic moments, the, the,you know feeling loved and
feeling, uh, elated, and youknow you want to spend so much
time feeling loved and elatedand not spend a bunch of time
(35:52):
feeling stressed, but you stillhave to take care of business,
right, you still have to findthat balance and the breath is
that balance.
The breath is going to allowyou to experience joy and
happiness while you're dealingwith stress and anxiety.
And when I think of thosecommercials, if I were to listen
(36:17):
to a breathwork commercial, itwould just be all benefits and
the only thing that would bewrong is, by the way, you could
die if you stop breathing.
You know what I mean.
Speaker 1 (36:27):
If you stop taking breath work.
Speaker 2 (36:29):
Exactly Breathing, you can experience longevity,
happiness, joy, connectivity,empowerment.
You can reach your higher self.
You can sing, you can dance,you can exercise.
You can do all these thingsbetter.
If you stop breathing, you'rejust going to die.
That's it.
Speaker 1 (36:48):
it's just yeah if you stop breathing, if you stop
taking breath work medicine,you're gonna die you're gonna
begin to die it's like, oh,that's funny.
Yeah, I think that's true.
I think that we um the thingsthat we prescribe on our podcast
are like smiling medicine,kissing medicine, breathwork
(37:11):
medicine, touch Touch medicine.
Communication Boundaries yeah,you know, boundary medicine Like
these are the real medicines.
They are free medicine and theyare not owned by pharma.
They're not owned by andpatented by anyone.
They are literally human, it'spart of our DNA and it's a gift.
Like don't stop using your giftsand don't reach for what your
(37:35):
doctor is telling you is goingto solve all your problems,
because it's probably not.
It's probably going to causemore problems and you know
that's a generalized statement.
But we have the ability to healso much and our body
regenerates every night and allyou have to do is take care of
it with what's already beengiven to us Nature, food, clean
(37:59):
nature, good food, clean water,clean air, breathing, being in
harmony with your partnerEverything that we talk about on
the show is free.
And that's why we wanted to dothe show, and that's why we
launched during the pandemic,because we're like no people
need to know that.
There's information in ourbodies that are like there's
(38:23):
information about our bodiesthat they are self-healing and
they can figure out a way toheal.
And yes, sometimes you needadditional support, but there's
so much free medicine availableif you tap into it.
Speaker 2 (38:37):
Yeah, you know, you don't always have to be a
patient, you can just beempowered.
Speaker 1 (38:42):
You can just be empowered.
Love it, okay.
Well, if you enjoyed thisepisode about breathing, all of
us breathe, we all have thebreath.
You always can come back to thebreath.
If you're alive, you'rebreathing.
Thank your heart for thatbeautiful breath that you get to
breathe every day.
(39:02):
I feel very connected to myselfwhen I practice breathing and
try one of these breathworkrituals today and then tag us on
the Empowerment Couple, tell usif it shifted your day, your
mood or your connection, and ajournal prompt for you would be
(39:24):
to how can I connect deeper tomy breath?
Ooh, once again.
Speaker 2 (39:28):
How can I connect deeper to my?
Speaker 1 (39:29):
breath.
Oh, once again, how can Iconnect deeper to my breath?
Beautiful, and we've given youthe tools, but ask your, your
body, what it wants, because ifyou're holding your breath or if
you maybe are panic breathing,you know you're breathing really
, really fast and shallow, umshallow.
Find out what's happening.
Kind of do a little assessmentand see where am I not breathing
(39:52):
or where am I breathing toodeeply, et cetera.
The medicine is within you.
Like all of our free medicineepisodes, the medicine is within
you and it rides on your breath.
Inhale presence, exhale peace.
Speaker 2 (40:07):
Exhale peace, sending you the highest vibrations.
Exhale peace, exhale peace.
Speaker 1 (40:10):
Sending you the highest vibrations.
Speaker 2 (40:12):
You are held.
Speaker 1 (40:13):
You are loved.
Speaker 2 (40:23):
While we were at the Art of Living, I had a fear
because we were all kind oftogether and we were doing
breath work and I was like, ohmy God, is a room literally
going to be filled with likehalitosis and garlic breath and
all that stuff?
But there was no garlic.
Speaker 1 (40:41):
Yeah, yeah, they don't serve garlic, they don't
serve garlic.
Speaker 2 (40:43):
They don't serve onions, you know things.
That was like the heat of thebody or something like that and
doesn't allow you to get intothe meditative state, and that
was great.
But this morning, when I wasdoing my breathing activities, I
realized like last night I hada bunch of garlic, so I was like
killing myself breathing.
At the same time I was like noBreath of garlic, it was just
(41:07):
too much.
It was just too much, it wasjust too much.
Speaker 1 (41:13):
Okay, you gotta demonstrate right here.
Homie, I got it gross.
We're already giggling.
Speaker 2 (00:02):
This is going to be fun, I'm telling you that the
best way into happiness isthrough the breath.
Speaker 1 (00:09):
You're telling me.
Speaker 2 (00:09):
I'm telling you, I'm telling you, I feel like I need
to explain this extra bit ofinformation that you already
know.
Speaker 1 (00:18):
You love doing that.
Speaker 2 (00:20):
I'm going to mansplain this honey Great.
First you inhale and then youexhale.
That's it, you're done.
Speaker 1 (00:29):
Okay, welcome to the Empowerment Couple Podcast,
where your path to self-masteryexpands.
Speaker 2 (00:35):
My co-host is empowerment coach Zuri Starr.
Speaker 1 (00:38):
And he's expansion coach Mikey Starr.
Speaker 2 (00:40):
Together we are the Empowerment Couple.
Speaker 1 (00:43):
Our mission is simple to serve you, love, so you can
make informed decisions toregain and maintain your
personal power.
Speaker 2 (00:49):
We'll take you on a journey to a life filled with
purpose, passion and limitlesspossibilities, while sharing
stories of transformation,wellness hacks and healthy
habits backed by science andancient wisdom.
Speaker 1 (01:01):
Plus, we'll keep you entertained with engaging games,
banter and funny innuendosalong the way.
Each episode is an excitingblend of education,
entertainment and empowermentdesigned to help you create a
mindset to be a magnet for morelove, happiness and abundance.
Speaker 2 (01:17):
Together with our special guests.
We are dedicated to sharinginformation that empowers you to
create your most beautiful lifeA one Z and a two Z and a three
Z your most beautiful life.
Speaker 1 (01:35):
I got nothing I got nothing, you're supposed to say
something I forgot.
I forgot, Michael.
Are you breathing?
Speaker 2 (01:47):
I am currently struggling breathing, but that
is going to change very shortly.
Speaker 1 (01:53):
My favorite kind of breathing is laughing.
Speaker 2 (01:58):
You know what?
That is my tried and true, andlaughing definitely cures a lot
of things.
But as we jump into our episode, we're going to realize that
there is a right way and a wrongway to breathe.
Speaker 1 (02:09):
Wrong way.
Speaker 2 (02:10):
A wrong way to breathe.
You know what I'm saying, solet's talk about breath.
Speaker 1 (02:17):
Yeah, let's talk about breath, baby.
So I've recently had anawareness that I am holding my
breath a lot and when I so likewhen I work out, for example
sometimes I'm holding my breath.
So, like this morning, I wasdoing my my morning routine and
(02:39):
I was jumping on the trampolineand I was like why am I holding
my breath on the trampoline?
Like like, I'm just really whyam I holding?
my breath on the trampoline,Like I'm just really noticing
that I'm holding my breath more.
So if you struggle with anxietyor you're feeling disconnected
or overwhelmed by life, thisepisode is for you, honey.
Speaker 2 (03:00):
We are going to be serving you all kinds of
breathing love.
Speaker 1 (03:03):
Yes, we're going to unlock the healing power of your
breath.
And what do we always have?
Our breath.
Speaker 2 (03:10):
As long as we have our breath, we have an
opportunity.
Speaker 1 (03:13):
Right, and so what if the medicine you need isn't in
a pill?
Ha ha, like all of our freemedicine episodes, we are never
just saying, hey, get thissupplement or go to your doctor
and get this pill, but what ifit's in your next breath?
Okay, your breath is yourbuilt-in pharmacy.
Speaker 2 (03:36):
Really Like use it wisely.
I love that your built-inpharmacy.
Speaker 1 (03:40):
So we're going to discuss breathwork as medicine.
Breathwork is a powerful,ancient and scientifically
backed tool for regulating yournervous system, shifting
emotional states and expandingconsciousness.
Breathing is life prana, as theyogis say.
We just came back from the Artof Living Institute in Boone,
north Carolina.
(04:01):
Mike and I were invited thereas content creators for a
creator's retreat and, based onher experience, we decided to
partner with the Art of LivingRetreat Center, because I'm
always looking for resources foryou guys, the Empowered Posse
and our coaching clients.
And if you're a longtimesubscriber, you may remember
like we did an episode aboutinhale happiness.
(04:23):
But that wasn't about breathmedicine.
That was about the benefits ofmaking sure your indoor air
quality is great.
So right now there's probablypollen where you are, because
we're still in the thick ofspring, inching up on summer and
, yeah, it's pollen season.
So we did that episode aboutindoor air quality.
(04:46):
If you have time, go back andlisten.
If not, it's basically ifyou're not filtering your air,
you become the filter, correct?
And we always recommend theIntelliPure air purifier devices
for the best indoor air quality.
We have one running right now.
Thankfully, when we were inBoone at the retreat, the air
(05:08):
was super clean.
But if you're in the city ordealing with a lot of pollen
allergies, get an IntelliPure.
You will not regret it, and youalso can save 10% off on any
device using Zuri 2024 and thelink in our show notes.
So we have a packed show foryou today, and we are even going
to demonstrate a couple ofbreathwork methods.
(05:30):
So let's dive right in shall we?
Speaker 2 (05:33):
Let's breathe our way into happiness.
Let's get it.
So why?
Breath is medicine and, toquote Thich Nhat Hanh, the
breath is the bridge between thebody and the mind.
Speaker 1 (05:47):
Very, very interesting.
Speaker 2 (05:49):
So we take over 20,000 breaths per day, but most
people are breathing shallowand unconsciously right.
That's what I'm saying.
If you're experiencing anxiety,depression, that means you're
breathing wrong, right.
That means you're breathingwrong right and, according to
Harvard Health, deep, slowbreathing can stimulate the
(06:09):
parasympathetic nervous system,promoting relaxation.
Yes, yeah, breath work canreduce cortisol levels, it can
lower blood pressure, it canincrease heart rate variability,
also known as HRV, which is akey sign of nervous system
resilience.
Speaker 1 (06:23):
Yes, so when you?
Speaker 2 (06:23):
change your breath, you change your brain.
So when you change your breath,you change your brain, and when
you change your brain, youchange your whole life.
So, getting into your breath iskey to happiness.
Speaker 1 (06:37):
So let's just talk about the science of breath work
.
So here's some neurosciencenuggets.
So here's some neurosciencenuggets.
Breath affects the vagus nerve,which regulates digestion, mood
, heart rate and inflammation.
And there's this really coolstudy in 2017, frontiers in
Psychology.
It showed participantspracticing slow breathing five
(07:01):
to six breaths per minuteexperience greater emotional
regulation and reduced anxiety.
And there's brain effects thatcome from deep breathing.
So deep breathing increasesprefrontal cortex activity,
enhancing decision making,emotional clarity and focus.
And breath work can be used toinduce altered states of
(07:22):
consciousness similar tomeditation or psychedelics, and
there's like holotropicbreathwork, for example.
If you just look intobreathwork, it's kind of
fascinating how many differentmethods there are, but we're
going to give you some quickfacts so that you can understand
them.
Let's start with physical.
Speaker 2 (07:44):
Okay, so for the physical, your body knows how to
heal, but your breath,literally, is the password.
So here's some quick factsregarding the physical processes
that your body goes throughwhen you go into a breath work.
It increases oxygenationthroughout the body.
It strengthens the immunesystem.
(08:05):
It relieves tension anddetoxifies the body.
It greatly increases yourenergy.
It stimulates your circulation,improves respiratory capacity.
It improves well-being for manyconditions and ailments, such
as stress reduction, respiratoryailments, headaches, low energy
, psychosomatic illnesses,anaerobic diseases and many
(08:28):
others.
Speaker 1 (08:29):
Yeah, that could be a whole show.
Speaker 2 (08:30):
Oh yeah.
Speaker 1 (08:31):
Because it's that powerful.
And then let's talk about theemotional quick facts.
So it reduces worry, stress andanxiety, enhances the awareness
of self-sabotaging patterns, itrelieves depressive and
negative emotions.
It improves mental andemotional clarity, increases
(08:51):
creativity, improves self-esteemexperience You'll just
generally experience more peace,joy and compassion from
breathwork, and I will just saythat breathwork is free.
It is instant access therapy.
Speaker 2 (09:07):
You have it on you at all times.
Let's get into the spiritualaspect.
So your breath is your spirit'slanguage, right?
So you need to learn how tospeak it.
Speaker 1 (09:17):
Yes.
Speaker 2 (09:17):
So, when you get into your breathwork, it's going to
allow a deeper meditation and aconnection to your true self,
which is, let me tell you, it islovely You're going to have to
connect that that's somethingyou want to do on a daily basis,
not once a month, once a week.
You also experience greaterawareness and love.
So the more you breathe, themore you get to enjoy life.
(09:39):
And then it also strengthensyour connection with spirit.
Again, the more you breathe,the more you're connected.
So essentially, again, it'syour spirit's language.
So as you breathe you are alsoconnecting with your spirit.
Speaker 1 (09:54):
Mm-hmm.
So, instead of just talkingabout breath work, we're going
to lead you through a little bitof breath work, just so that
you have the awareness and thatyou can build something on this
while you're listening and ifyou're driving.
Obviously, some of these youdon't want to do when you're
driving, but even when you'redriving you can actually
practice intentional breath work.
Speaker 2 (10:16):
Correct, that is correct.
Speaker 1 (10:19):
So let's start with box breathing.
Speaker 2 (10:21):
Yeah, box breathing is literally the easiest
breathing exercises to get into.
It's also known as the Navyseal technique.
They use it for stress andessentially, if you think of a
box, or also a square, and eachsquare has a point right, so
each point would be where youare transitioning from inhaling
(10:41):
and exhaling.
So if you start at the top ofthe box and you go from the top
to the left, you inhale on thetop, you inhale for four and
then you exhale for four, andthen you inhale for four and
then you exhale for four.
It's very, very simple.
So inhale.
Speaker 1 (11:01):
Two, three, four.
Speaker 2 (11:03):
Exhale Two, three, four.
Inhale Two, three, four.
Exhale Two, three, four, Supereasy.
And you want to do that five,six times and that will allow
you to at least connect withyour breath, sink back into your
(11:25):
body and again it's a greatstarter into breath work.
Speaker 1 (11:29):
Yes.
So the next one that you mayhave heard of is called 478, and
it's the-8.
Breath is good for sleep andanxiety, and you can perform the
4-7-8 breathing technique justby breathing in through the nose
for a count of four.
So one, two, three, four.
(11:52):
Hold the breath for a count ofseven, six, five, four, three,
two, one.
Then you're going to part thelips and exhale loudly for a
count of eight One, two, three,four, five, six, seven, eight.
Now you can see which one ofthese two that you like, and
(12:13):
we're going to go on to the nextone.
Speaker 2 (12:16):
Then there is lion breathing.
This exercise uses breathingalong with face stretches to
relieve stress and tension.
Speaker 1 (12:25):
So it's like breathing and face yoga.
Speaker 2 (12:26):
Yeah.
So imagine a lion waking up inthe morning and the first thing
it does is it yawns, it opensits mouth and it unfurls its
tongue right.
That's essentially what we'redoing.
So to perform line breathing, aperson should breathe in deeply
through their nose and thenbreathe out forcefully with the
tongue, with the mouth wide open, sticking out the tongue right.
(12:47):
So you want to stretch out yourtongue and you want to roll the
eyes upward while breathing out, to stretch the face and then
repeat the exercises three timesfor maximum benefit.
It looks funny, but let me tellyou it is wonderful.
It literally.
It's a great way to connectwith your throat chakra.
Speaker 1 (13:10):
And this is one of those that you don't do while
driving, because you need youreyes on the road, that is
correct, but you might need whenyou pull over from some road
rage.
I like this one Anytime.
I'm really stressed.
I'm like lion breathing.
I like kind of even make likethe sound of like a hissing cat,
because it feels so good.
Speaker 2 (13:33):
I envision people like you know.
You're about ready to have ahuge presentation, you jump into
the bathroom real quick, you'rein the stall, boom, you get
your three lion's breaths right,Kind of connect with your inner
roar.
It's great if you're in anelevator or you're transitioning
from one to the next and youhave five to 10 seconds.
(13:55):
That's a great way to connectwith the lion's breath.
Speaker 1 (13:57):
Yep.
So next we have coherentbreathing, which is really good
for HRV, as Mike was talkingabout earlier, and it helps with
creating a calm state, and sothis is called.
The one of the coherentbreathing exercises that I like
to do is called diaphragmaticbreathing or belly breathing,
(14:19):
and it's a breathing techniquewith plenty of research
supporting its benefits.
Like we were talking about,that frontiers in psychology.
It can reduce negativesubjective and physiological
consequences of stress inhealthy adults.
It's also what I use as asinger prior to going on stage
to perform, and all you have todo is to practice this, is you
(14:40):
take a seated position or youcan lie down.
Lying down really allows you tofocus on the belly, going up
and down, which is where youwant your breath to come from,
especially as a singer, becausewe sing from the diaphragm.
But all of us and even if youaren't a singer, public speaker,
all of us can practice this andit's really relaxing.
(15:01):
So you're going to place onehand on your chest and one hand
just below your ribcage, on yourabdomen.
You're going to slowly breathein through your nose and you're
going to feel the air move downto your abdomen.
So, instead of raising yourchest and your shoulders up,
you're going to push the air toyour stomach, to your belly, and
(15:22):
as you do, your belly willexpand and push outwards, but
your chest should remainrelatively still.
You're pushing all of the airinto your stomach and really
this is the way that we breathewhen we are sleeping, we don't
breathe in our chest and raiseour shoulders when we're
sleeping, we breathe into ourbelly.
So then, once you have all ofthat air in your belly, you're
(15:44):
going to purse your lips andyou're going to blow out on an
exhale, slowly, for a fewseconds, and throughout I want
you to take note of how yourstomach expands and contracts,
but your chest really should notmove and it will make these
little micro movements.
But belly breathing is superpowerful for singers, for going
(16:05):
on stage, but if you aresomebody who has the need to get
into a calm state or rightbefore you're about to go to
sleep, diaphragmatic breathingis really powerful.
Speaker 2 (16:17):
So one easy way to get into this type of breathing
is to assume that you have astring tied to your belly button
and as you inhale, you'repulling the string so your belly
button raises up to the sky,and as you exhale, you're
pulling the string closer, sothat your belly button is
getting closer to your spine.
Right so, inhale, your bellybutton gets pulled up.
(16:40):
Exhale, your belly button getscloser to your spine.
Yep, nice and easy.
Another really easy breathingactivity is called the alternate
nostril breathing technique,and a person can perform
alternate nostril breathing byfollowing the following steps
right, so you close the rightnostril with the thumb of one
hand and then breathe throughthe left nostril.
(17:03):
And then you close the leftnostril with the forefinger and
release the thumb and thenbreathe out through the right
nostril and then breathe inthrough the right nostril, close
the right nostril with thethumb and release the forefinger
and then breathe out throughthe left nostril.
So the trick is I mean there'sways of holding the nostril.
(17:26):
You can do with two hands, youcan do with one hand, but
essentially you are closing offone nostril inhale, exhale.
Close off the other nostril,inhale, exhale and you're going
to want to do this.
I'd say four or five rounds toactually experience the benefits
(17:47):
.
You can certainly do it longer,but four or five and you'll be
pretty good to go.
Speaker 1 (17:51):
Yes, and there are so many styles of breath work,
really, but every style ofbreath work is like a key it's
unlocking a different door inyour nervous system.
Speaker 2 (18:01):
I love that.
I love that.
Speaker 1 (18:02):
Yeah, and at the Art of Living retreat we were just
at, we learned a new breathingtechnique that they teach at the
retreat called Sky Breath, andthey have all kinds of different
ways of teaching and some ofthe breathing techniques they
taught I knew, and some of themare specific to their guru,
which is Guru Dev, and I reallyenjoyed all of the breathworks
(18:28):
the breathwork that I knew andthe breathwork that was new.
I felt like it's definitelylife-changing.
I had some moments where I waslike damn, like I went deep,
really deep.
Speaker 2 (18:43):
And what's interesting is it wasn't just
the breathing right, it was theproximity, it was the location,
it was the actual setup thatthey had.
Speaker 1 (18:52):
Yeah, the food.
It was just like what was yourfavorite experience.
Speaker 2 (18:58):
I'm going to have to say the round of Kriyas that we
did, which is a specific breathwork that they teach there.
And then what happened afterthat, like immediately following
, and how it changed thephysiology of my body, how it
changed my thought processes.
That was critical for me.
Speaker 1 (19:19):
Yeah, I remember you saying that you didn't have any
stress in your body.
Speaker 2 (19:22):
None.
Speaker 1 (19:23):
Yeah, and I love that , because that sometimes can be
an impossible feat.
Speaker 2 (19:29):
And it becomes a point of reference, right?
Because if you go so long in astate of stress, you no longer
have a point of reference ofwhat relaxation actually feels
like, right?
So you normalize stress andthen, when you have that
experience where you're totallyblissed out, you realize oh wait
a minute, there are extremes,right.
So for every super stressfulsituation that I find myself in,
(19:55):
I want to balance it with thosemoments of bliss and I have a
point of reference in order toreach for now.
Speaker 1 (20:03):
Yeah, and also I feel like that really hits me
because it's the awareness thatI didn't have, that I was not
breathing during activities thatI like, just not.
You know, I've normalized notinhaling and exhaling.
Speaker 2 (20:21):
I didn't know what I didn't know.
Speaker 1 (20:25):
I had a good experience after the second
Kriya was like oh crap, like mywhole body just changed, and so
these retreats are like yoga andmeditation and breath work and
sound baths and it's veryintroductory level.
So you know like anybody anyonelistening can go to one of
(20:48):
these retreats.
They have signature retreatsbut they do start you at the
very beginning, no matter yourskill level, and they teach
life-changing like we're talkingabout breath work techniques
and they're backed by over 100independent studies paired and
they pair it with like yoga andthese beautiful temples.
Essentially they are createdfor monks that the monks have
(21:14):
since left and the art of livingtook over, and they created
these programs that help youdrop limiting beliefs, regrets
and worries and tap into abigger vision for yourself.
We've really found that therewas a lot of love, there's a lot
of desire to help people behappy, and we partnered with
(21:35):
them because we're on the samemission and the beautiful thing
is that we went.
There's retreats all over theworld, but the one we
specifically went to was inBoone, north Carolina, and it's
in like almost 400 acres of theBlue Ridge Mountains and so it's
right on top, so you're reallyhigh elevated and it's just the
(21:55):
perfect place to connect withnature and dive deep into
healing yourself.
There's a spa, the food isvegetarian and a lot of
Ayurvedic, and we went on a hike.
It was just a beautifulexperience.
We'll share more on our socialabout it, but you can use our
link in our show notes to joinin our experience.
(22:17):
Go to an Art of Living retreatin Boone and we can't recommend
it enough.
We just had an amazing timetogether.
Speaker 2 (22:25):
And on top of that, there's the other part that I
wanted to mention.
That I'm now remembering isthat the staff are the real deal
.
They've all participated in thesame programs that they're
offering.
They've all participated in thesame programs that they're
offering.
A lot of them are volunteersand they're there just to
volunteer, so that they can bepart of this process, so that
(22:52):
brings in an additional level ofspirituality.
Speaker 1 (22:53):
Yeah, because they're in service.
Speaker 2 (22:54):
Yeah, exactly.
You're not talking to justsomeone who's 9 to 5 who doesn't
really care.
You're talking to someone who'sactually going to be like, oh
yeah.
Speaker 1 (23:02):
This is their lifestyle, this is my lifestyle.
Speaker 2 (23:13):
And on top of that, the Blue Ridge Mountains are the
oldest mountain range in theworld, even older than the
Himalayas.
So energetically that locationis like it's.
Just being there provides youwith energy.
Just being there allows you toconnect.
Speaker 1 (23:27):
Yeah.
Speaker 2 (23:27):
It's really quite powerful yeah.
Speaker 1 (23:29):
I felt that.
So let's talk about how breathwork in a relationship can be
healing and can help you withco-regulation.
So there have been times Onceor twice, once or twice.
Once or twice where Mike and Iget moments of tension or
(23:49):
emotional dysregulation or justlike off, you know, and
oftentimes in the past I wouldhave said like breathe, like
it's okay breathe.
And let me tell you thatdoesn't work.
Don't do that, don't do that,that's been tested.
Speaker 2 (24:04):
Yeah, yeah, yeah, that's the fight word.
Oh, just relax.
No, yeah, don't do that.
That's been tested.
Yeah, yeah, yeah, that's thefight word.
Oh, just relax.
Speaker 1 (24:08):
No, yeah, don't tell me to relax and don't tell him
to breathe.
Okay, we have tested this.
Those are not the ways to go.
You tell someone to breathe andthey are seeing you as the
problem of their issue.
It's not going to work well.
Okay, so you can't be thebreath work facilitator for your
(24:29):
partner, but you can grab theirhand and say, can we find some
co-regulation, Can we do somesynchronized breathing together?
And you know, really connectand just hold each other's hand
and say like, no matter whatwe're going through, we can get
through this.
Let's just breathe together fora minute, and so breathing
(24:51):
together is a great technique tomaster, because if you can
breathe together, you can getthrough anything.
You can get through hardmoments, you can get through sad
moments, you can get throughmoments where you want to
strangle the motherfucker.
Speaker 2 (25:11):
I don't know what you're talking about.
Speaker 1 (25:12):
Yeah, you can get through moments where you are
looking to get higher, elevated,in a intimate way as well.
So if you've ever synced yourbreathing when you are making
love, that is super powerful aswell.
So get into breath, work withone another, find what works for
(25:32):
you.
The only thing that has workedfor us is not telling the other
person to breathe and nottelling them, you know, just
saying match my breath.
Or you can say like let's syncbreaths for a moment, or let's
just pause and breathe together,or also you can breathe
separate.
If you're really that tense orthat disconnected, you can go
(25:54):
breathe separate and then comeback, but you'll find that your
brain gets flooded with someoxygen and you're all of a
sudden not as angry or not asuptight or whatever the emotion
that you were feeling before.
You're not in your pain bodyanymore because you've breathed.
Speaker 2 (26:12):
Exactly, it's easier to get on the same page if
you're on the same breath.
Speaker 1 (26:16):
So if you have an argument, let's say you know
you're about to get into anargument or you know they're
like can we talk?
And you go to sit down.
I recommend starting with threedeep breaths together before
speaking so that you can get atleast on the same page with your
breath.
(26:37):
You don't have to see eachother's reality or perspective,
but if you get in with eachother's breath, you're going to
find healing faster and you'regoing to realize like oh like,
we're working with the sametools, we're working with the
same you know desire to be inunity.
And then it sets the stage andwe call it the sacred pause,
(27:00):
because sometimes peace lives inthe inhale.
Speaker 2 (27:04):
And when this is normalized right, when you have
the ability to, anytime you guysare in some conflict resolution
or you guys are going into amajor decision, if you guys both
agree to enter into that sacredspace together, your outcomes
are going to be in alignment.
Speaker 1 (27:22):
Because peace lives in the inhale.
Speaker 2 (27:25):
In the inhale exactly .
Speaker 1 (27:27):
So let's play a game.
We're going to play a gamecalled Name that Breath.
Name that Breath.
Speaker 2 (27:36):
Okay, all right.
Speaker 1 (27:38):
It's going to be also what you're going to use for
your breath work medicinetoolkit.
Speaker 2 (27:43):
Okay.
Speaker 1 (27:44):
Okay, so I'm going to describe the issue and then
give you the prescription ofwhat you can do for said issue,
and then Mike is going to comeup with a funny name.
Sure, yeah, yeah.
Speaker 2 (28:00):
I can come up with a funny name Give, give.
Speaker 1 (28:02):
I mean, cause some of these are so boring, these
names of of the breathingtechniques it's, like you know,
might as well get a giggle outof it, because you'll get an
extra breath.
Speaker 2 (28:11):
Yeah, and it's also a way of remembering which
breathing technique to use,right, so you don't have to go
through the Sanskrit name or thescientific name It'll be easy
because— or the proprietary nameof somebody, exactly.
Speaker 1 (28:28):
Okay, so for the issue, let's start with the
first one.
I have five here.
Speaker 2 (28:32):
Okay, ready for it.
You got five, five deep breaths.
Speaker 1 (28:36):
Go.
Okay.
Well, you have five good namesfor these.
Okay, so anxiety or overwhelm.
What do you think theprescription should be for
anxiety, overwhelm Not the name,but first give me the type of
breathing.
Speaker 2 (28:53):
Well, I would say the 4-7-8 would be great.
That's a nice entry to havingthe anxiety.
Speaker 1 (29:05):
Inhale for 4,.
Hold for 7,.
Exhale for 8.
Speaker 2 (29:08):
Inhale for four, hold for seven, exhale for eight.
Speaker 1 (29:17):
That's the breath that really kind of connects you
with your vagus nerve which iswhy I call this breathing
technique.
The vagus puff, vagus puff, Ilove that.
The vagus puff.
Okay, good, good, I like it.
Speaker 2 (29:22):
There's also box breathing, but there's nothing
better than box breathing.
It already works.
Speaker 1 (29:27):
Or you can call it how about I come up with
something?
How about like chill box?
Speaker 2 (29:31):
Chill box.
Yeah, that's cool too.
It's a chill box, chill box,yeah.
Speaker 1 (29:36):
Or the square breath.
Speaker 2 (29:37):
No Square pants breath Square pants Box
breathing sticks with me becauseit you know.
Speaker 1 (29:46):
Yeah, it sticks with you because it sticks, it's
sticky, it's sticky.
There you go.
Okay, but I like the Vegas puffand I also like chill box, but
anyway, okay so the next issueis brain fog or fatigue.
Speaker 2 (30:02):
Brain fog or fatigue.
I'm going to go for either.
The lion's breath.
Speaker 1 (30:06):
Okay, yes, or the breath of fire.
Speaker 2 (30:08):
The lion's breath is the breath of fire.
The lion's breath is the tongueout.
I call it tongue yoga becauseyour tongue is actually getting
some stretching right and it'sconnecting with some of the
lymph glands that you have inyour mouth too, so it's very
powerful Lymph nodes in yourthroat.
Mm-hmm, yeah, and then there'sthe breath of fire, which is the
(30:31):
quick inhalation and exhalation.
I literally call that theflamethrower, because I feel
like, as I'm exiting or exhaling, what's coming out is just
tension and anxiety, and I seethat as, like you know, flames
just fire.
Speaker 1 (30:48):
Yeah, a lot of times when you have brain fog or
fatigue, it's really just liketrapped energy and emotion that
hasn't been resolved.
So I like that All right.
Next up is emotional shutdown.
Speaker 2 (31:03):
Well, anytime that you are emotionally shutting
down, you are probably in yourhead.
So you need to get into yourbody, and I would say that the
diaphragmatic breathingtechnique would probably be the
best.
Diaphragmatic breathing yeah.
Speaker 1 (31:16):
Belly breathing.
Speaker 2 (31:18):
I call it the belly button breath because it's
easier for me to say thandiaphragmatic breathing, but
essentially you're dealing withpulling your belly button up and
pulling your belly button downin regards to your breath,
instead of your lungs right yourchest.
Speaker 1 (31:34):
Yeah, when I teach that, it's always like filling
up a balloon and then allowingthe balloon to deflate, and so I
would call that balloonbreathing.
Speaker 2 (31:47):
Oh, balloon breathing , that's nice Okay.
Speaker 1 (31:49):
All right, so sleep issues.
What do you have for that one?
Speaker 2 (31:53):
My tried and true is going to be the alternate
nostril breathing.
Speaker 1 (31:57):
Okay.
Speaker 2 (31:57):
I like it best because I can literally do it
while in bed and it's quick andeasy.
I don't know if a really funnyword or funny term for that
would be, but I got you, I gotyou.
You got me honey, what do you?
Speaker 1 (32:11):
got yeah, so you're talking about alternate nose
breathing Mm-hmm.
Speaker 2 (32:15):
Naughty Shona, whatever you got.
Speaker 1 (32:17):
Naughty Shona, is that what it's called?
Yeah, it's the Sanskrit.
Yeah, that's what I waswondering.
I was like, what's the Sanskrit?
Um well, how about like naughty, no, no.
Speaker 2 (32:27):
Ooh, the naughty no.
No, that's like that or naughtynose Either, or Actually,
naughty nose is good.
Speaker 1 (32:33):
Naughty, no no.
Speaker 2 (32:33):
That's mine, naughty nose.
Speaker 1 (32:35):
You have naughty, no, no.
Speaker 2 (32:36):
I'll have naughty nose.
Speaker 1 (32:38):
Um, it also reminds you not to get stuck in your
head, naughty.
No, no, I'm going to bebreathing this out, okay, okay.
So next issue and the last oneis what about couple tension?
Speaker 2 (32:51):
So, like what we just talked about, yeah, that's, you
know, taking a couple deepbreaths together in sync.
I'm literally going to callthat the buddy breath.
It is just a quick way of beinglike, hey, we're buddies, we're
on the same page, we're on thesame breath, we're also on the
same wavelength.
Yes, same page, we're in thesame breath, we're also on the
(33:14):
same wavelength, yes.
So you know, anyone who iswho's interested in breath work,
you can literally uh, google itand it will.
It will just give you a hugerunning apothecary of ways of
connecting with your higher self, right, letting, letting go of
things and like this was thehighlight reel.
Yeah, this is the highlight reelexactly, and the funny thing is
it's like if you liken breathwork to say, pharmaceutical
(33:35):
medications, the pharmaceuticalmedications will provide you
with some temporary relief, butthen the other effects are going
to, like you know, cancel those, those benefits out.
Speaker 1 (33:48):
Yeah, you can have.
You can have no eczema, butyou're going to have anal
linkage, may cause fainting, maycause death, may cause you know
what I mean?
Like, it's like the amount ofextras that happen because you
take this pharmaceutical of like, oh yeah, these are the side
(34:09):
effects.
They're just side effects.
They're no big deal, just death.
Yeah, just death.
But your skin's going to lookgreat.
Speaker 2 (34:14):
Oh yeah, once you're dead, as you're being embalmed,
you're not going to have eczema.
You know what I'm saying?
Well, with breathwork-.
Speaker 1 (34:22):
There's no side effect.
Speaker 2 (34:24):
The benefits of breath work are literally
happiness.
Speaker 1 (34:27):
Right, but there's no side effect, and so they're
just benefits instead of theside effect.
Speaker 2 (34:35):
What benefits have you experienced with breath?
Speaker 1 (34:39):
I think it's been great for me with stress, I
think cortisol I had some highcortisol stuff in my blood work,
I think great for justgrounding and great for
self-love.
And so I feel really taken careof by myself when I do breath
work and the feeling I feelafter is like euphoric.
(35:05):
I feel like I have everythingand more to get what I need done
that day or what I need to, youknow, for my purpose work Like
I feel like empowered by mybreath and it's intentional,
it's habitual now you know, likedoing it every morning and
feeling like ah, it's just, Imean, what more?
Speaker 2 (35:31):
can I say, ah yeah, for me, I feel like breath is,
is like the fulcrum right and on.
Balancing on that are going tobe all of the stress and
anxieties that you have withliving, and then all of the, the
fantastic moments, the, the,you know feeling loved and
feeling, uh, elated, and youknow you want to spend so much
time feeling loved and elatedand not spend a bunch of time
(35:52):
feeling stressed, but you stillhave to take care of business,
right, you still have to findthat balance and the breath is
that balance.
The breath is going to allowyou to experience joy and
happiness while you're dealingwith stress and anxiety.
And when I think of thosecommercials, if I were to listen
(36:17):
to a breathwork commercial, itwould just be all benefits and
the only thing that would bewrong is, by the way, you could
die if you stop breathing.
You know what I mean.
Speaker 1 (36:27):
If you stop taking breath work.
Speaker 2 (36:29):
Exactly Breathing, you can experience longevity,
happiness, joy, connectivity,empowerment.
You can reach your higher self.
You can sing, you can dance,you can exercise.
You can do all these thingsbetter.
If you stop breathing, you'rejust going to die.
That's it.
Speaker 1 (36:48):
it's just yeah if you stop breathing, if you stop
taking breath work medicine,you're gonna die you're gonna
begin to die it's like, oh,that's funny.
Yeah, I think that's true.
I think that we um the thingsthat we prescribe on our podcast
are like smiling medicine,kissing medicine, breathwork
(37:11):
medicine, touch Touch medicine.
Communication Boundaries yeah,you know, boundary medicine Like
these are the real medicines.
They are free medicine and theyare not owned by pharma.
They're not owned by andpatented by anyone.
They are literally human, it'spart of our DNA and it's a gift.
Like don't stop using your giftsand don't reach for what your
(37:35):
doctor is telling you is goingto solve all your problems,
because it's probably not.
It's probably going to causemore problems and you know
that's a generalized statement.
But we have the ability to healso much and our body
regenerates every night and allyou have to do is take care of
it with what's already beengiven to us Nature, food, clean
(37:59):
nature, good food, clean water,clean air, breathing, being in
harmony with your partnerEverything that we talk about on
the show is free.
And that's why we wanted to dothe show, and that's why we
launched during the pandemic,because we're like no people
need to know that.
There's information in ourbodies that are like there's
(38:23):
information about our bodiesthat they are self-healing and
they can figure out a way toheal.
And yes, sometimes you needadditional support, but there's
so much free medicine availableif you tap into it.
Speaker 2 (38:37):
Yeah, you know, you don't always have to be a
patient, you can just beempowered.
Speaker 1 (38:42):
You can just be empowered.
Love it, okay.
Well, if you enjoyed thisepisode about breathing, all of
us breathe, we all have thebreath.
You always can come back to thebreath.
If you're alive, you'rebreathing.
Thank your heart for thatbeautiful breath that you get to
breathe every day.
(39:02):
I feel very connected to myselfwhen I practice breathing and
try one of these breathworkrituals today and then tag us on
the Empowerment Couple, tell usif it shifted your day, your
mood or your connection, and ajournal prompt for you would be
(39:24):
to how can I connect deeper tomy breath?
Ooh, once again.
Speaker 2 (39:28):
How can I connect deeper to my?
Speaker 1 (39:29):
breath.
Oh, once again, how can Iconnect deeper to my breath?
Beautiful, and we've given youthe tools, but ask your, your
body, what it wants, because ifyou're holding your breath or if
you maybe are panic breathing,you know you're breathing really
, really fast and shallow, umshallow.
Find out what's happening.
Kind of do a little assessmentand see where am I not breathing
(39:52):
or where am I breathing toodeeply, et cetera.
The medicine is within you.
Like all of our free medicineepisodes, the medicine is within
you and it rides on your breath.
Inhale presence, exhale peace.
Speaker 2 (40:07):
Exhale peace, sending you the highest vibrations.
Exhale peace, exhale peace.
Speaker 1 (40:10):
Sending you the highest vibrations.
Speaker 2 (40:12):
You are held.
Speaker 1 (40:13):
You are loved.
Speaker 2 (40:23):
While we were at the Art of Living, I had a fear
because we were all kind oftogether and we were doing
breath work and I was like, ohmy God, is a room literally
going to be filled with likehalitosis and garlic breath and
all that stuff?
But there was no garlic.
Speaker 1 (40:41):
Yeah, yeah, they don't serve garlic, they don't
serve garlic.
Speaker 2 (40:43):
They don't serve onions, you know things.
That was like the heat of thebody or something like that and
doesn't allow you to get intothe meditative state, and that
was great.
But this morning, when I wasdoing my breathing activities, I
realized like last night I hada bunch of garlic, so I was like
killing myself breathing.
At the same time I was like noBreath of garlic, it was just
(41:07):
too much.
It was just too much, it wasjust too much.
Speaker 1 (41:13):
Okay, you gotta demonstrate right here.
Homie, I got it gross.
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