A Simple Change To Improve Health, Sleep and More (feat. James Nestor)

00:00:00.000 | Today, I want to share the most underrated hack for your health.

00:00:02.720 | It's easy, it's totally free, and it helps with everything from immunity

00:00:06.600 | to sleep to sickness, asthma, anxiety and more.

00:00:10.040 | And you might think I'm talking about exercise or a healthy diet, but I am not.

00:00:13.920 | I'm talking about something

00:00:15.120 | the majority of us have been doing wrong for most of our lives, breathing.

00:00:19.240 | And we're going to walk through exactly what you can do to fix it

00:00:22.800 | and transform your health.

00:00:24.520 | If you are breathing improperly, you are denying yourself oxygen.

00:00:30.320 | You are making your heart work harder.

00:00:32.240 | You are increasing your chances of having respiratory disorders.

00:00:36.360 | It's a disaster for your health.

00:00:38.760 | I'm Chris Hutchins, and this is All The Hacks, a show about upgrading

00:00:42.160 | your life, money and travel.

00:00:43.760 | Today, we're talking with James Nestor, the bestselling author of Breath

00:00:47.960 | and world-renowned expert on this topic.

00:00:50.200 | Do you think the average person even knows if they're a mouth or a nose breather?

00:00:52.960 | No, I don't think they do.

00:00:54.240 | And a lot of people will deny it.

00:00:56.680 | If you go into your kid's room at night, if you see them breathing

00:00:59.720 | with an open mouth, if they are holding their breath, if they are snoring.

00:01:03.360 | These are serious warning signs.

00:01:05.880 | And if you don't do anything about it, we know that this directly leads

00:01:09.600 | to developmental problems in the brain and in the body.

00:01:12.680 | You can change your airway.

00:01:14.600 | If we've made ourselves sick, we can make ourselves healthy again.

00:01:18.160 | How quickly would someone start to see some impact of doing this?

00:01:21.800 | 30 seconds, if you think I'm joking.

00:01:24.720 | Let's go fix our breathing with James Nestor.

00:01:27.160 | And if you like this video, please consider clicking subscribe

00:01:30.360 | or give us a thumbs up or leave something in the comments below.

00:01:33.480 | Let's get into it.

00:01:34.240 | James, thanks for being here.

00:01:37.520 | Thanks for having me.

00:01:38.840 | I want to start humans.

00:01:40.160 | Why do you think we are the worst breathers in the animal kingdom?

00:01:43.680 | What are we doing wrong?

00:01:44.840 | I won't tell you why I think we are the worst breathers.

00:01:47.920 | I will tell you why we are the worst breathers.

00:01:50.360 | So there's a number of different things.

00:01:52.480 | I'll start with the most obvious.

00:01:54.760 | And to me, it was the most revelatory thing.

00:01:56.960 | The fact that our faces have changed, our mouths have changed.

00:02:01.640 | Our airways have changed.

00:02:03.040 | Our sinus cavities have changed in the past around 300 to 400 years.

00:02:07.320 | And this has been caused by industrialized food.

00:02:10.120 | We don't chew and everything shrunk, which is why we have crooked teeth.

00:02:14.200 | And with crooked teeth, you have a smaller mouth, smaller mouth,

00:02:17.160 | smaller airway breathing problems.

00:02:19.160 | But that's the first of a multifaceted

00:02:22.560 | series of reasons why we are such terrible breathers.

00:02:26.000 | And what's the impact of all this?

00:02:29.560 | Right. We could talk about how we could get better and what we're doing wrong.

00:02:33.760 | But why should people care about solving this problem?

00:02:37.800 | If you're breathing improperly, you are denying yourself oxygen.

00:02:43.840 | So it makes it harder for your body to process oxygen.

00:02:46.720 | You are making your heart work harder, which leads to hypertension.

00:02:50.480 | Other issues, you are making it harder for your brain to focus

00:02:54.320 | and to make decisions.

00:02:56.080 | You are increasing your chances of having respiratory disorders.

00:02:59.680 | You are increasing your chances of having anxiety and panic.

00:03:02.800 | I can keep going.

00:03:04.120 | Yeah, I mean, so it's a it's a disaster for your health.

00:03:07.400 | If you were to eat bad food, it's very bad for your health, right?

00:03:11.920 | That's very obvious.

00:03:13.360 | If you sleep poorly, it's bad for your health, right?

00:03:16.920 | But people don't realize that if you breathe poorly,

00:03:19.960 | if you are constantly suffering from even a slight dysfunction

00:03:23.560 | in your breathing, it's going to impact you

00:03:27.080 | and it impacts you in so many different ways. OK. And.

00:03:30.960 | You talked about how we've evolved from food.

00:03:34.840 | Obviously, we can't go as individuals back in time and change evolution.

00:03:39.400 | But how much of the way we breathe and the issues we might have from it

00:03:43.880 | are things we can actually change and correct?

00:03:46.760 | The vast majority. You can change your airway.

00:03:49.720 | You can change your mouth size.

00:03:52.200 | You can change the bone density in your face.

00:03:54.520 | So you can change all of these things.

00:03:56.760 | If we've made ourselves sick, we can make ourselves healthy again.

00:04:00.360 | I've read the book.

00:04:01.320 | I've listened to a few talks you've given.

00:04:03.360 | Sounds like a big culprit is where, you know, the passage

00:04:07.400 | we're breathing through, whether it's our mouth or our nose.

00:04:09.040 | Is that the place to start?

00:04:10.960 | It is. It's the most boring place to start.

00:04:13.080 | And nobody wants to do this.

00:04:14.520 | Everyone wants to go to breathwear classes and, you know, put on white clothes

00:04:18.200 | and put on some some necklaces, you know, and do that thing.

00:04:21.400 | And that's great.

00:04:22.240 | But you have to start with the simple stuff.

00:04:24.040 | You have to start with the foundation and then build up from there.

00:04:27.400 | And the foundation, the number one thing is to become a nasal breather.

00:04:31.000 | And if you don't do that, I don't think you can ever be healthy.

00:04:33.440 | Across all forms of health.

00:04:36.440 | Yeah, I don't think you can.

00:04:37.560 | I am I am more sure of this now than I ever was.

00:04:40.400 | I don't know if I would have said that like seven years ago.

00:04:43.520 | But the more people I talk to, the more research I do,

00:04:46.160 | the more I'm convinced that if you are not an obligate nasal breather,

00:04:49.880 | you can never be healthy.

00:04:51.600 | And how many people, if you had to ballpark in the population,

00:04:55.480 | are not nasal breathers? It depends.

00:04:57.680 | So at night, around 60% of us breathe through the mouth, 60 to 65%.

00:05:03.160 | So in the daytime, kids are the worst culprits.

00:05:07.640 | They're the worst breathers.

00:05:09.560 | So up to 50% and sometimes a little higher than that,

00:05:12.720 | sometimes a little lower, depending on the survey or the study.

00:05:16.560 | But it's about half of the population.

00:05:19.120 | And so you have to start with that.

00:05:21.640 | And how do you even diagnose yourself? Right.

00:05:24.920 | How do I I've been thinking about this interview and trying to be self-aware.

00:05:29.000 | But do you think the average person even knows if they're a mouth or a nose

00:05:33.000 | breather? No, I don't think they do.

00:05:34.920 | And a lot of people will deny it, even if they are.

00:05:38.320 | So you have to, first of all, be interested enough

00:05:41.520 | to want to do something, to diagnose yourself.

00:05:43.720 | Then you have to be interested enough to treat yourself.

00:05:46.520 | How many people are interested in that? I don't know.

00:05:48.680 | And that's not my job, is to try to convince someone to do something.

00:05:52.600 | I'm here to give you the facts of what I've learned along this journey

00:05:57.320 | of researching all of this stuff.

00:05:59.440 | So one thing you can do in the daytime is set an alarm,

00:06:03.360 | maybe four alarms per day.

00:06:05.240 | When that alarm goes off, take notice of how you're breathing in that moment.

00:06:09.320 | Are you breathing into the chest?

00:06:10.640 | Are you breathing through your mouth?

00:06:12.080 | Another thing you can do at night is this little controversial

00:06:15.960 | is to try using a little piece of tape at night.

00:06:18.440 | And if that's very uncomfortable,

00:06:20.920 | then there's a very good chance you're a mouth breather at night.

00:06:23.840 | If you wake up with a dry mouth all the time, if you're peeing

00:06:26.960 | throughout the night, if you snore or if you have sleep apnea,

00:06:29.960 | the very high chance you have a mouth breathing.

00:06:34.200 | I did an episode once with someone who suggested trying to use mouth tape

00:06:38.200 | and someone, a company called Hostage Tape was listening and sent me hostage.

00:06:42.080 | I was like, well, I might as well try it.

00:06:43.920 | And for anyone listening, I would say

00:06:46.440 | it sounds a lot more daunting than it is as an experiment.

00:06:49.920 | I don't know if you've had people.

00:06:52.000 | I think a lot of people think, especially with a name like hostage tape,

00:06:54.880 | like this could be like a very stressful night's sleep.

00:06:58.040 | Is that what you've seen from people trying it out for the first time?

00:07:01.080 | Yeah, I think that's the wrong message to send.

00:07:03.800 | They sent me a bunch of crap, too, and then started using my clips all over.

00:07:07.200 | Anyway, cease and desist.

00:07:09.200 | So beyond hostage tape, there are many ways to do this.

00:07:12.760 | You don't have to buy a particular brand.

00:07:14.680 | You can use any surgical tape, micropore tape.

00:07:19.200 | Don't use duct tape or scotch tape or anything like that.

00:07:22.360 | You want to find a tape that's designed to be put on skin

00:07:25.560 | and you want to take some of the adhesive off.

00:07:28.120 | So this is not hermetically sealing your mouth shut like a hostage situation.

00:07:33.680 | This is a reminder, just a little piece of tape, a reminder to keep your mouth shut.

00:07:37.920 | That's all it is.

00:07:38.760 | And at any time it comes right off.

00:07:40.960 | That's why I don't think it's dangerous, even though you still hear

00:07:44.120 | ENTs and dentists and doctors saying, you know, putting your life

00:07:48.240 | in your own hands by wearing this teeny piece of tape over your mouth at night.

00:07:52.920 | I think you're putting your life in your own hands if you're suffering

00:07:55.760 | from mouth breathing and snoring all night and suffering from sleep apnea.

00:07:59.400 | They're not talking about that part.

00:08:01.440 | Yeah. And I've even found that you can kind of breathe

00:08:04.520 | through your mouth anyways, if you really try, like stretch it just a little.

00:08:07.960 | Hundred percent. Yeah, it's not very daunting.

00:08:10.360 | I was surprised my wife and I tried it.

00:08:12.720 | She if I remember correctly, this was a couple of years ago.

00:08:15.600 | She found it more uncomfortable than I did, which I guess maybe means

00:08:20.080 | maybe I'm more naturally a a nasal breather than she was.

00:08:24.320 | But it was a good a good experiment.

00:08:27.880 | Well, it sucks for the first couple of weeks.

00:08:30.160 | And that's why most people give up.

00:08:32.400 | Right. They try it a couple of nights and it's terrible.

00:08:35.480 | And then they move on to something else.

00:08:37.280 | But just like most things, once you acclimate to it, you get used to it.

00:08:41.000 | It gets much easier.

00:08:42.480 | So I have a hard time sleeping without it now.

00:08:44.760 | So I'm the guy in a downtown hotel

00:08:49.360 | who forgot to pack it, who's walking the streets at night,

00:08:52.640 | you know, looking for Walgreens, looking for some sleep tape

00:08:55.400 | because it makes such a difference to my sleep.

00:08:57.760 | And I track my sleep so I can see it.

00:08:59.760 | And that's even even though you've learned to be a nasal breather,

00:09:03.120 | even just having it at night helps.

00:09:04.640 | It's not it's maybe something that you can't just train yourself

00:09:07.640 | to always sleep through your breathing through your nose without it.

00:09:11.760 | Some people can.

00:09:13.440 | I'm not one of those lucky people.

00:09:15.160 | I don't want to use this stuff, to be clear, OK?

00:09:18.040 | This is not something I want to have to pack

00:09:20.160 | in all my different suitcases and and, you know, carry ons.

00:09:23.600 | But it's something that I need and I have tried to sleep without it.

00:09:28.520 | And whenever I do, I just have the facial structure

00:09:31.120 | that when I put my head back, my mouth is open.

00:09:33.520 | So I think I'm sort of screwed and I'm stuck with this stuff

00:09:37.000 | the rest of my life.

00:09:37.760 | But it makes such a huge difference to my sleep quality

00:09:40.400 | and so many other facets of my health that I'm going to continue doing it.

00:09:43.640 | And, you know, that's one place to start.

00:09:45.840 | But I think you said your oral posture might be another place

00:09:49.160 | to start thinking about this.

00:09:51.240 | I imagine the average person listening has no idea what oral posture even is.

00:09:54.800 | No, I didn't until a few years ago.

00:09:57.760 | So this is this concept where there is a proper way

00:10:01.160 | in which you should be holding your tongue in your mouth

00:10:03.560 | and a proper way in which your teeth should be a certain amount of distance

00:10:07.880 | between your back molars and your lips should always be shut.

00:10:10.800 | I didn't know anything about this.

00:10:12.120 | I thought this was fine posture, you know, for for your mouth.

00:10:16.800 | But it turns out that when you hold your tongue to the roof of your mouth,

00:10:21.600 | this helps expand the palate, especially when you're younger,

00:10:24.240 | helps expand the face, helps expand the airway.

00:10:27.480 | So that's all good stuff and helps expand the sinuses as well.

00:10:30.520 | You have your lips lightly touching in your teeth,

00:10:34.800 | about two millimeters of space beyond in the back.

00:10:38.040 | I know it sounds very complicated, but it's not.

00:10:41.040 | You notice what happens to your airway when you do this.

00:10:43.400 | Your airway is open.

00:10:44.960 | You're relaxed in ancient Qi Gong.

00:10:47.200 | They thought that this was the channel that helped keep Qi inside of your body.

00:10:51.920 | So if you want to go mystical, you can believe that.

00:10:55.680 | But biologically, as far as how we are holding our tongue and our mouth,

00:11:01.120 | this is the most beneficial to breathing and the most relaxing to.

00:11:05.040 | Wow. And so is that just something to practice,

00:11:08.280 | just sitting and kind of rewind about 60 seconds,

00:11:11.840 | listen to that a few times and kind of lock it in as as a default posture?

00:11:15.760 | Yeah, it's so sad that we have to learn how to practice

00:11:18.600 | some how to have natural mouth posture.

00:11:20.600 | But we do just like we have to learn how to practice how to eat again and exercise.

00:11:24.960 | So once you get it down, it's quite easy.

00:11:27.560 | But just like most habits, it can take a few weeks to really train yourself.

00:11:32.120 | So set little reminders when you're walking.

00:11:34.640 | Always do this as well. OK.

00:11:37.160 | And what about chewing?

00:11:38.960 | You said the food we've eaten has had a huge impact.

00:11:42.000 | Should we be eating differently?

00:11:44.160 | Well, yeah, maybe.

00:11:46.160 | Have you been to an airport lately?

00:11:48.480 | Yeah, we should be eating differently for a whole whole number of different reasons.

00:11:52.920 | But one of which that people just aren't talking

00:11:55.920 | about too much is chewing stress.

00:11:58.560 | We need chewing stress.

00:12:00.320 | OK, we used to chew for about two to three hours a day every single day,

00:12:03.840 | which is why our jaws were enormous.

00:12:05.480 | Our airways were huge and our sinus cavities were huge.

00:12:08.240 | We don't do that now.

00:12:09.920 | So even with healthy food, you think about healthy food,

00:12:13.320 | yogurt, avocados, these are all foods I love, smoothies.

00:12:18.160 | There's zero chewing now.

00:12:20.400 | And so it's especially important for kids.

00:12:23.120 | Kids were weaned from breastfeeding to hard foods.

00:12:27.720 | Now they're weaned from a bottle to soft foods, to applesauce.

00:12:32.280 | So there's no chewing stress.

00:12:33.920 | They don't develop the proper skeletal or musculature,

00:12:36.800 | which is why they have a certain facial growth.

00:12:39.360 | And that facial growth is not conducive to healthy breathing.

00:12:42.200 | How early does this kind of get set in?

00:12:44.960 | I'm thinking as someone with a one and a three year old, is it,

00:12:47.680 | you know, now seems to be prime time.

00:12:50.240 | It's prime time.

00:12:51.600 | You know, our ancestors and just to be super clear,

00:12:54.800 | because I've gotten a lot of pushback from so many people on this.

00:12:57.960 | I'm not telling people what to do, and I'm not shaming anyone for doing anything.

00:13:02.080 | I'm just telling you what what I have learned, OK?

00:13:04.480 | Our ancestors, we used to be breastfed for a minimum of three years

00:13:09.400 | and in some cultures, four years, five years, six years, right?

00:13:12.720 | When you are breastfeeding a kid, it pulls the face out, OK?

00:13:16.680 | They develop proper nasal breathing because they can't breathe

00:13:19.760 | if they're not breathing through their noses, right?

00:13:22.560 | Yeah. Breastfeeding for a long time.

00:13:24.400 | And they're doing this.

00:13:25.600 | How many times a day?

00:13:26.600 | Eight times a day when they're when they're very young, 10 times a day.

00:13:29.520 | So this develops proper oral posture.

00:13:32.520 | Nasal breathing from the get go helps pull the face open.

00:13:36.000 | And I realize we live in a modern world that is not possible

00:13:40.240 | for a lot of modern mothers, which is completely fine.

00:13:43.440 | But when you wean a kid from a bottle

00:13:47.160 | and you wean them onto soft food, still, they're not getting that chewing stress.

00:13:51.160 | So this whole concept of baby led weaning, I think, makes a lot of sense.

00:13:55.920 | Like none of us would be around if our ancestors

00:13:59.920 | didn't chew hard foods when they were infants, because that's all there was.

00:14:04.400 | Right. They were given adult food like right from the get go.

00:14:08.160 | So this concept that you can only feed a baby Gerber's,

00:14:11.120 | you know, it's just not based on any real science.

00:14:14.920 | So it's it's most important earlier on for chewing.

00:14:18.080 | But it still makes a difference when when you're older,

00:14:20.880 | because when you chew, you help tone the airway.

00:14:23.840 | And when you don't chew, that airway can get flabby,

00:14:27.720 | you know, can get out of shape just like any other part of your body,

00:14:30.720 | which makes it more apt to

00:14:33.760 | cause problems when you're breathing.

00:14:36.240 | Are there some foods that are just great things to add to your weekly rotation

00:14:40.720 | that they really give you a good exercise?

00:14:42.960 | Well, it depends if you're a keto person or a vegan person.

00:14:46.400 | And I'm going to get in trouble here to eat a carrot.

00:14:49.160 | Carrots are great, unless you're a keto person.

00:14:52.360 | Celery. I think that is keto friendly.

00:14:55.040 | If you're a keto person, eat some meat, things that I mean,

00:14:58.560 | just think about all the foods that we used to eat.

00:15:01.480 | They required the vast majority required chewing.

00:15:04.720 | So it doesn't need to be that complicated for some people without TMJ issues.

00:15:09.600 | Gum works really well. Right.

00:15:12.400 | So you can chew gum for a couple of hours a day.

00:15:14.600 | Hard gum, sugar free gum, no aspartame.

00:15:18.160 | OK, like chew the stuff that tastes like crap that is really hard.

00:15:23.040 | And that can have a lot of benefits to help toning up that airway.

00:15:27.160 | We don't need to promote specific brands, but are there.

00:15:29.800 | What does someone look for for a hard, bad tasting gum?

00:15:33.920 | I can't even imagine finding one at the store.

00:15:36.840 | It would be from this Turkish gum called Felim.

00:15:41.040 | It's available on Amazon.

00:15:42.960 | It tastes awful.

00:15:45.160 | They have flavors like grass and carbonate.

00:15:48.840 | And that's the stuff I get because it's rock hard.

00:15:51.600 | There's no sugar, no artificial sweeteners or colors.

00:15:55.320 | And you can just chew it and you get a really good workout from it.

00:15:59.360 | So you don't have to chew that.

00:16:01.440 | There's also mastic gum, which comes from a tree in Greece

00:16:05.360 | and the Mediterranean and people like that as well.

00:16:07.960 | And it's really hard.

00:16:09.400 | Gives you a good workout.

00:16:10.440 | But as I told you, if you have TMJ issues and a lot of people do,

00:16:15.480 | this is not good, this hard chewing, you have to get that taken care of.

00:16:18.680 | What about I'm thinking as a kid, I had braces, I did Invisalign.

00:16:22.880 | Are those things helpful towards breathing or are they helpful

00:16:26.560 | towards visual appeal and actually are setting us back for breathing?

00:16:30.040 | Well, another controversial subject, I'll tell you, two schools of thought.

00:16:35.000 | So Dennis working today say, you know, we're straightening your teeth.

00:16:39.360 | You should be happy about everything's fine.

00:16:41.720 | A lot of the dentists I've been talking to for a long time,

00:16:44.360 | and I would say about 50% have told me that all of these things that I had done

00:16:49.320 | extractions, braces, headgear, retainers, what they do, it's like foot binding,

00:16:54.880 | like the ancient art of foot binding.

00:16:56.960 | You take a kid's mouth that's too small for his face

00:17:00.600 | because his teeth are crooked, right?

00:17:02.880 | And you remove teeth and then you crane the remaining teeth back

00:17:06.760 | and let the rest of the head grow.

00:17:09.040 | What's going to happen?

00:17:10.880 | You're going to change the kid's profile.

00:17:13.400 | You're also going to inhibit their airway growth.

00:17:15.720 | And so many dentists are saying this is one of the primary reasons

00:17:20.080 | so many people are suffering from breathing problems

00:17:23.000 | because their airways have been constricted.

00:17:26.160 | Their jaws are set back like this because they were bound

00:17:30.920 | at when kids were 12 or 13 or 14 or 15 when they're having these crazy growth spurts.

00:17:36.720 | So I think in 10 years, at least the vibe I'm getting is none of the stuff

00:17:41.600 | that we had done is going to be done to kids because of lawsuits.

00:17:44.880 | And it's already starting.

00:17:46.520 | Yeah, it felt almost like a factory as a kid.

00:17:48.720 | You go to the orthodontist, there's 15 chairs around there.

00:17:51.440 | Everyone's getting stuff.

00:17:52.320 | That's what that's what it was.

00:17:53.560 | They weren't looking at the individual.

00:17:55.440 | They weren't designing this for your face or for the airway at all.

00:17:59.640 | They had one goal.

00:18:01.840 | Straighten this kid's teeth at any cost, at any cost to their mouth.

00:18:06.440 | Their airway, the rest of their face.

00:18:08.400 | And that's what they did.

00:18:09.760 | And this all came about in the 1940s, this production line dentistry.

00:18:13.600 | It was never done this way.

00:18:15.320 | They used to expand kids mouths because makes sense.

00:18:18.280 | Mouths too small. Teeth crooked.

00:18:20.160 | Let's expand the mouth. Teeth growing straight.

00:18:22.400 | Face develops the proper form.

00:18:24.840 | Airway stays open.

00:18:26.480 | It's harder to do that.

00:18:27.840 | And it costs more money.

00:18:28.960 | So why not get hundreds of thousands of kids, line them up

00:18:32.840 | and do the same thing over and over?

00:18:34.880 | So I know Dennis out there might be cringing at this right now.

00:18:39.360 | I'm not arguing for one way or the other.

00:18:41.680 | I'm telling you what I've learned from Dennis.

00:18:44.080 | I've spoken at a lot of 88 conferences as well.

00:18:47.000 | So all this is changing right now.

00:18:49.400 | And those dentists who maybe would advocate

00:18:52.640 | not doing what we went through as kids, would they say,

00:18:56.040 | just leave the teeth crooked or would they say, do something to expand

00:18:59.520 | that might cost more, but have a better impact?

00:19:02.400 | They would expand them.

00:19:04.120 | Yeah, they wouldn't say leave the teeth crooked.

00:19:06.200 | No, not at all, because that's not good for how you look.

00:19:09.000 | It's not good for chewing. Right.

00:19:10.960 | The mouth, that's a sign that your mouth is too small.

00:19:13.960 | So you need to make your mouth larger, not smaller by extracting teeth.

00:19:19.640 | And so if you just look at the math of that, like

00:19:22.920 | and I have no experience in dentistry, it makes perfect sense to me. Right.

00:19:27.920 | And then you realize about half the dentists are now starting to fly this flag

00:19:33.120 | and the other half are defending what they've done for the past few decades.

00:19:36.760 | But it's really starting to crumble.

00:19:39.040 | Who knew we'd be talking about dentistry here?

00:19:41.760 | It was a small bullet on on things I wanted to hit on.

00:19:45.560 | But OK, so that's a lot of anything else on the mouth.

00:19:49.760 | We should be doing other.

00:19:51.720 | So we could work on chewing, work on exercises, work on being more aware,

00:19:55.600 | breathing through our nose, potentially taping our mouth.

00:19:58.560 | Are there things I'm missing?

00:20:00.600 | Yes, there's a few.

00:20:02.280 | There are specific exercises for your mouth, and I know this sounds ridiculous,

00:20:06.680 | but these exercises, especially for kids, can be so beneficial.

00:20:11.400 | The same way you would exercise your biceps, your legs or your abs.

00:20:16.040 | You exercise your mouth and you tone your airway.

00:20:19.120 | It's called myofunctional therapy.

00:20:20.800 | I think a branding expert needs to come in and rename that something hot

00:20:24.480 | because that word sucks.

00:20:26.280 | But these myofunctional exercises for kids, even with sleep problems

00:20:31.160 | or with speech problems, can be incredibly beneficial. OK.

00:20:34.920 | And so that's a lot about the mouth.

00:20:38.280 | We should be nasal breathers.

00:20:42.080 | What do we need to be doing to make that more possible?

00:20:45.320 | I know a lot of people are always congested, struggle

00:20:48.320 | breathing through their nose, even when they're not trying.

00:20:50.560 | Does this get even harder now that people might try to do it more intentionally?

00:20:54.440 | I would love to give you just one clear answer, but of course I'm not.

00:20:57.560 | So I'm going to have to give you three separate answers

00:20:59.640 | because I can't offer a blanket prescription for everybody.

00:21:02.480 | Everyone's different and almost everyone has a specific problem

00:21:06.480 | with their nose that needs to be addressed in a specific way.

00:21:09.680 | For some people, they need surgery.

00:21:12.040 | OK, they have such a severely deviated septum or the turbinates are too big

00:21:16.000 | or too small that they need surgery to open that up.

00:21:19.600 | So for the vast majority of people, they need to learn

00:21:23.240 | how to breathe through their noses in and out a lot more often.

00:21:26.800 | And when they do that, the nose can tend to open up.

00:21:29.400 | So it depends on who you are, where you are on that spectrum.

00:21:33.760 | There are a number of different hacks you can use.

00:21:36.040 | There are nasal dilators, breathe right strips that lift the nostrils up,

00:21:41.040 | create about 30% more space in the nostrils.

00:21:44.040 | There are things that go inside of your nose to open them up.

00:21:47.720 | They're called mute inserts.

00:21:50.280 | I'm not endorsing.

00:21:51.080 | I don't get paid from any of these companies, but they tend to really help

00:21:55.400 | people who are snoring because they allow more airflow.

00:21:59.000 | So sometimes the problem is with the nostrils.

00:22:01.120 | Sometimes it's further up in the sinuses.

00:22:03.120 | You have to diagnose where the issue is first.

00:22:05.680 | But one thing everyone can do without going in and getting a scan

00:22:10.120 | is learn how to hum more and learn how to practice nasal breathing,

00:22:15.040 | inhaling and exhaling and see what that does for you first

00:22:17.800 | before you take a further step.

00:22:19.360 | OK, and I've heard you say that there's benefits

00:22:22.720 | to just breathing through your nose because the way our nose is built.

00:22:26.400 | Of course, yeah.

00:22:28.000 | If you were to take a deli slicer view of your head now,

00:22:31.120 | the nose takes up this huge amount of real estate, right?

00:22:35.000 | Has all these very ornate, intricate structures.

00:22:37.720 | That stuff isn't there randomly.

00:22:39.560 | When we take an air, all of those structures baffle it

00:22:42.880 | and they clean it and they cleanse it and they defend our bodies

00:22:46.840 | against bacteria, viruses, allergens and more.

00:22:50.960 | And when you're breathing through the mouth,

00:22:52.680 | you don't get any of those things, right? It's unfiltered.

00:22:55.440 | Everything that's in the air

00:22:58.240 | is just entering directly into your lungs, which is bad news.

00:23:01.480 | And how does nitric oxide play into this?

00:23:05.200 | So nitric oxide, a lot of people think this is laughing gas and it's not.

00:23:09.680 | Wouldn't that be wonderful if we were just naturally produced

00:23:13.040 | a constant supply of whippets all the time?

00:23:16.880 | So this is nitric and nitric oxide.

00:23:21.440 | This is a miraculous molecule that helps kill

00:23:25.840 | bacteria, helps kill viruses, is a vasodilator.

00:23:30.680 | So it opens up blood vessels.

00:23:32.560 | The way that erectile dysfunction drugs work, how do they work?

00:23:37.680 | They work by allowing your body to release more nitric oxide.

00:23:42.680 | So we get six times more nitric oxide

00:23:45.920 | breathing in and out of our noses.

00:23:48.400 | When I mentioned that thing about humming, when you hum,

00:23:51.520 | you get 15 fold increase of nitric oxide,

00:23:58.600 | which is why people who have chronic rhinitis, sinusitis,

00:24:02.520 | you feel a cold coming on, start humming immediately.

00:24:06.680 | And I think it can make a big improvement.

00:24:10.000 | There have not been clinical trials of there never will be.

00:24:12.880 | But I can say anecdotally, it's made a huge improvement for me

00:24:17.600 | and with hundreds of people that I've spoken to.

00:24:20.200 | And I think about all these exercises I'm practicing breathing.

00:24:24.360 | One of the things that just came to mind is I feel like a lot of breathing

00:24:28.040 | is like, oh, where you breathe your air into increasing capacity of your lungs,

00:24:33.080 | breathing into your stomach.

00:24:34.200 | Like how much do those does that end of breath matter in all of this?

00:24:39.240 | I like how we're moving on down.

00:24:41.080 | We got the mouth. We got the nose.

00:24:42.880 | We're moving down to the airway.

00:24:44.360 | So, yeah, it is beautiful.

00:24:47.280 | So this is another very important thing.

00:24:50.160 | And it's also extremely boring.

00:24:52.440 | And but I'm going to make it very brief for you.

00:24:54.760 | So once you have that nose thing figured out, number one, that's it.

00:24:58.240 | Because when you're breathing through the nose,

00:25:00.080 | you naturally will be breathing deeper.

00:25:02.200 | You will be breathing more slowly, more oxygen, more easily

00:25:05.920 | defending your body, all that good stuff.

00:25:08.520 | But now a lot of people are hunched over like this all day.

00:25:12.360 | For those of you listening and not looking, I am just in a very typical posture

00:25:17.400 | in which my shoulders are hunched forward.

00:25:20.400 | So even if I want to take a deep breath right now, I really can't.

00:25:25.200 | I'm forced to breathe into my chest, whereas if I sit up,

00:25:29.240 | it's much easier to breathe deeper and we want to breathe deeper

00:25:32.800 | because the vast majority of the oxygen that we absorb

00:25:35.560 | is in the lower lobes of the lungs. Right.

00:25:38.320 | So it's much more efficient.

00:25:39.920 | You are also sending your body

00:25:41.920 | relaxing messages when you are breathing deeper.

00:25:45.160 | Right, so I can give you 20 different reasons

00:25:50.720 | why it's so important to breathe deep, but but trust me, it's good.

00:25:53.480 | But the majority of people

00:25:57.440 | breathe paradoxically, OK?

00:25:59.240 | And what that means is when they're breathing deep,

00:26:02.440 | they suck in their stomach every time they inhale.

00:26:06.160 | Why? Because they want to look hot, right?

00:26:08.400 | You have to have hot looking abs.

00:26:10.400 | You don't want a little punch going on there.

00:26:13.000 | But this is so damaging to the body.

00:26:16.520 | So once you have the nasal thing figured out, place a hand on your gut.

00:26:21.520 | And when you breathe.

00:26:23.400 | Yeah, that means you, too.

00:26:26.240 | You should feel a light, a very light and slight expansion of your gut.

00:26:30.760 | And this should be loose.

00:26:32.920 | Save, save the rock hard abs for, you know, Fort Lauderdale spring break.

00:26:38.280 | The rest of the time, your belly should be loose.

00:26:41.440 | And when you inhale, you should feel that slight expansion.

00:26:45.160 | And the vast majority of people do not allow themselves

00:26:50.080 | the privilege of having a looser belly and having that deeper breath.

00:26:53.760 | And that's one of the reasons they're in this vicious cycle of anxiety

00:26:58.000 | and constant stress.

00:27:00.280 | Is that they're holding their stress in their stomach and their stress

00:27:03.240 | in their stomach and the signals they're getting from the vagus nerve down here

00:27:08.240 | and all the other nerves and the frantic nerve that's attached to the diaphragm

00:27:12.040 | is that you are in a stressful, dangerous situation

00:27:15.320 | because you're breathing like this,

00:27:17.560 | which is what we do when we get very nervous.

00:27:20.760 | So there's this feedback loop between your brain and your gut

00:27:23.840 | and the diaphragm, right?

00:27:25.080 | And if you're constantly sending your brain messages

00:27:27.360 | that you are threatened or injured, you're going to stay in that state

00:27:31.680 | of chronic stress.

00:27:33.280 | And I guess the deep lungs, you said, are calming.

00:27:35.320 | So you're both you're you're kind of pushing both directions

00:27:38.360 | in the opposite way.

00:27:39.240 | Yeah. And look, look at any animal in the wild

00:27:42.000 | and look at how it's breathing when it's calm, even even when they're stressed out.

00:27:46.040 | They're breathing deep, fluidly and slowly.

00:27:49.160 | Why should we be breathing any differently? Right.

00:27:51.760 | That's this is what we came from.

00:27:53.400 | This is what we're supposed to be doing.

00:27:55.240 | And we've completely lost touch with it.

00:27:57.240 | I had a note that I missed over

00:28:00.200 | when we were talking about the nose that I just want to.

00:28:03.120 | Nostrils, they're different left and right.

00:28:05.760 | They're different.

00:28:08.160 | So this is one of the craziest things that we mentioned with the nostrils.

00:28:12.320 | About 30 percent of the population suffers from something

00:28:15.440 | called nasal valve collapse.

00:28:17.520 | This means that the tissue around the nostrils here is too loose.

00:28:21.080 | So when you inhale, it flutters. Right.

00:28:24.320 | And that's one of the reasons you can't nasal breathe or the nostrils

00:28:28.120 | themselves are too small.

00:28:29.680 | So you don't have enough space there to get air easily in and out.

00:28:33.640 | Beyond all that, our left nostrils and right nostrils control different

00:28:38.560 | or I should say influence different functions in our bodies.

00:28:43.000 | Our left nostril breathing in and out of our left left nostril.

00:28:47.160 | The heart rate will lower.

00:28:48.720 | Blood pressure will lower.

00:28:50.120 | You will get calmer.

00:28:51.720 | The Yogi's believe you will get cooler.

00:28:53.320 | This is the the cooling softer nostrils to breathe through.

00:28:57.160 | When you are inhaling through your right, you're stimulating the body.

00:29:00.120 | Heart rate goes up.

00:29:01.560 | Blood pressure goes up.

00:29:03.040 | You get hotter.

00:29:04.400 | So you might say, cool, that yoga stuff is interesting, but can it be proven?

00:29:09.720 | Has it been tested?

00:29:10.560 | And the answer is yes.

00:29:11.600 | There's about two dozen studies that have shown even in the brain

00:29:14.920 | how this affects the brain breathing in and out of one nostril to the other.

00:29:20.080 | What's interesting is there are yogic practices

00:29:23.280 | in which you are doing alternate nostril breathing.

00:29:26.480 | A lot of people know that.

00:29:27.520 | But our nostrils do this automatically every 30 minutes to three to four hours.

00:29:31.880 | They will shift primarily from the left to the right or the right to the left.

00:29:36.080 | So why why would they do this?

00:29:37.960 | Why would our bodies design ourselves to do this?

00:29:41.160 | I think they do this as a way to help balance the body.

00:29:45.360 | You need more energy.

00:29:46.520 | OK, it's going to shift close off the left shift to the right.

00:29:50.200 | You need to calm down, calm yourself.

00:29:52.360 | OK, we're going to shift to the left, which is fascinating to me.

00:29:55.560 | Yeah.

00:29:56.640 | Does that mean that if you're kind of in a state of stress,

00:29:59.160 | you should close up a nostril and breathe through one?

00:30:01.720 | You certainly can do that, which is why that alternate

00:30:04.680 | nostril breathing works so well, right?

00:30:07.040 | There's studies behind that as well.

00:30:09.280 | So breathing in and out through your left nostril and breathing,

00:30:13.320 | making making sure you are exhaling through your right.

00:30:18.800 | All that stuff can really calm you down.

00:30:21.480 | If you don't believe me, you can check this out with whatever watch

00:30:25.560 | or ring you happen to be wearing, and you can see this happening in real time.

00:30:29.280 | So you mentioned this breathe in through one nostril out to the other.

00:30:32.080 | And I realize we haven't really talked about the exhale.

00:30:34.240 | So you said, you know, learning to breathe through your nose

00:30:37.680 | instead of your mouth.

00:30:39.040 | Where do we want to be breathing out?

00:30:41.920 | You definitely want to be exhaling through your nose. OK.

00:30:44.520 | So I keep getting this question so much so that I went back to

00:30:47.880 | and I convinced the publisher to put this huge note

00:30:51.240 | in the book that says this should be breathing in and out.

00:30:55.600 | And I mentioned a few times in the book, still get hundreds and hundreds

00:30:59.080 | of letters of people thinking I didn't identify that it was the nose

00:31:03.640 | who are now walk these poor people walking around.

00:31:05.640 | Has any other animal done that breathe like that?

00:31:11.240 | No, you don't want to do that.

00:31:12.440 | You want to exhale through the nose because that forces you to take a slower

00:31:16.760 | exhale, more time to absorb more oxygen.

00:31:20.240 | Longer, slower, calmer breaths.

00:31:23.680 | So inhaling and exhaling through the nose, just like any other mammal.

00:31:27.520 | How do they breathe?

00:31:28.480 | They inhale and exhale through the nose.

00:31:30.480 | And is this true in all circumstances?

00:31:32.760 | If you're, you know, sprinting and running a race?

00:31:35.640 | Do you do you change your breathing style or is it kind of consistent

00:31:38.960 | across all activities?

00:31:40.120 | I am talking about breathing during rest.

00:31:42.720 | OK, for the vast majority of exercise, for like 85% of exercise

00:31:48.280 | in and out through the nose is much more optimal to be breathing this way.

00:31:53.760 | If you're really cranking it up to zone four, if you're entering into zone five,

00:31:59.040 | you can take your consider breathing like a gear on a car

00:32:03.880 | when we had cars with gears.

00:32:06.200 | And this is putting it in a fifth and you can consciously

00:32:10.680 | default to mouth breathing as a conscious action

00:32:13.640 | for that moment to address that moment.

00:32:16.240 | So there is a time and a place for everything.

00:32:18.520 | I'm talking about nasal breathing at rest.

00:32:21.640 | If you are an elite athlete and need to use that mouth breathing, that's great.

00:32:27.000 | If you are jogging at a medium pace, you have no excuse

00:32:31.320 | to be breathing through your mouth.

00:32:32.760 | And I can tell you of the thousands of people I've seen jogging by,

00:32:36.160 | maybe about three or four of them have been nasal breathing

00:32:39.800 | and they're not doing themselves any favors mouth breathing.

00:32:42.600 | And can you just tell this by watching their mouth open?

00:32:45.160 | Absolutely. Absolutely.

00:32:47.720 | You can see it. OK.

00:32:49.760 | And once you see it, you can't unsee it.

00:32:52.240 | So unfortunately for you, you are going to be out looking at people

00:32:55.960 | jogging and looking at their mouths in airports at restaurants.

00:33:00.800 | It's an awful thing.

00:33:03.040 | I'm trying to erase it from my brain, but here we are talking about it once again.

00:33:06.880 | Yeah. Sorry, your next airport trip.

00:33:09.840 | Are there exercises when it comes to just breathing

00:33:15.240 | that we can use to practice our breath?

00:33:17.200 | Right. You talked about the kinds of breaths we want to take.

00:33:19.520 | I know there are plenty and we shouldn't go through all of them.

00:33:22.560 | But are there a few kind of entry level breathing techniques or exercises

00:33:27.320 | someone just resting can do to practice their breathing?

00:33:30.240 | Next time you're walking, inhale for four steps and exhale for four steps.

00:33:35.400 | And if that's really comfortable for you, inhale for four steps and exhale for six.

00:33:39.920 | OK. Try that out.

00:33:42.920 | See how that feels.

00:33:45.200 | If it feels like you're pushing it too much, you're really out of breath.

00:33:48.440 | You can shorten that, you know, three and three, three and five, whatever.

00:33:53.280 | But breathing at this pace rhythm while you're walking

00:33:56.800 | allows your body to enter the state of coherence where your heart rate

00:34:00.600 | is locked in with your respiratory rate and everything is working like a watch.

00:34:04.720 | And this is what you want, especially if you're a competitive athlete.

00:34:07.320 | It helps you burn more fat because fat burns with oxygen.

00:34:11.320 | And we get more oxygen this way.

00:34:13.200 | Helps calm you down while you're walking.

00:34:15.280 | If you are just sitting around, nasal breathing is 70 percent,

00:34:19.920 | 75 percent of good breathing because it allows you to breathe

00:34:24.760 | more slowly and breathe more rhythmically.

00:34:27.280 | It's hard to hyperventilate.

00:34:28.560 | Doesn't work that way, right?

00:34:31.920 | You breathe calmly and quietly when you're nasal breathing.

00:34:34.800 | If you want to add a little something to that, you can start

00:34:38.320 | breathing into a rhythm.

00:34:40.600 | What's beneficial for a lot of people is around five to six seconds in

00:34:44.760 | and five to six seconds out.

00:34:47.200 | A lot of apps that can train you.

00:34:49.440 | Is there a pause at the end?

00:34:51.440 | So breathe in, breathe out, breathe in, breathe out.

00:34:53.640 | Or think of it like a circle. OK.

00:34:55.400 | OK. This is what the yogis do.

00:34:57.400 | Your inhalation and exhalation.

00:34:59.560 | And this doesn't mean you should stress out about it.

00:35:01.800 | And I get I get a lot of comments from people down here in Silicon Valley

00:35:05.680 | who are stressed out about the quarter second pause between the inhale.

00:35:09.360 | Just calm the F down and just breathe fluidly.

00:35:13.560 | Imagine as though you're breathing into that circle. OK.

00:35:17.320 | That's really helpful if you find yourself at a state of stress

00:35:22.040 | and you really need to dial things down.

00:35:25.160 | Try breathing in for four, holding for eight

00:35:29.400 | and out for eight, four, eight, eight.

00:35:32.160 | Breathing can be very effective at downregulating stress.

00:35:36.120 | OK. So in that case, there's a gap in the circle to pause in between and hold.

00:35:41.520 | There is a breath hold and breath holding is a little more advanced,

00:35:46.840 | but is so beneficial for people with anxiety,

00:35:50.760 | asthma, athletes and more. OK.

00:35:53.960 | And what about some of these?

00:35:55.760 | I mean, the method I know a lot of people in the Bay Area

00:35:59.000 | have talked about is like Wim Hof and these kind of more extreme

00:36:01.680 | breathing techniques.

00:36:03.440 | I often wonder if sometimes they're so advanced.

00:36:06.440 | People should really just have even learned to breathe through your nose

00:36:09.040 | before you start to learn these things.

00:36:11.080 | Do those have a place for the average person

00:36:13.240 | or are they kind of really edge case things that people shouldn't start with?

00:36:16.720 | I absolutely love those vigorous practices.

00:36:19.800 | OK, I just got back a day and a half ago from a retreat that we do

00:36:23.720 | where there's a lot of very long hour long vigorous practice. Right.

00:36:29.000 | But we don't do that until the end of the retreat.

00:36:32.640 | The reason is I'd say 95% of the people who show up are breathing dysfunctionally.

00:36:38.400 | This even means like the ripped bro with tattoos,

00:36:42.160 | like full and full ketosis for three months breathing so dysfunctionally.

00:36:47.160 | So you have to have the solid foundation of healthy breathing

00:36:51.720 | and healthy biomechanics before you can really get the benefits

00:36:55.680 | from that other breathwork.

00:36:57.640 | I'm not saying you can't just roll out of bed and do that

00:37:00.800 | without any programming and you won't feel something from it.

00:37:04.840 | You will.

00:37:05.680 | But if you really want to feel the full range of benefits,

00:37:08.920 | you have to get the rest of of what a proper breath is in gear.

00:37:13.840 | And then you can do those more advanced breathwork systems.

00:37:18.080 | And they really pack a punch.

00:37:20.720 | And earlier, you're talking about how important oxygen is for our body.

00:37:27.160 | Can you breathe too much or too fast?

00:37:29.720 | And, you know, in my mind, I'm like, oh, more oxygen equals better.

00:37:32.600 | Breathe faster, breathe more.

00:37:34.680 | I feel like that is counterintuitive.

00:37:36.960 | So right now, I want you to mouth breathe.

00:37:39.240 | This will be real quick. Don't worry.

00:37:40.640 | There won't be dead air.

00:37:41.560 | Just start mouth breathing and start breathing too much.

00:37:43.800 | Start breathing too much. Yeah.

00:37:45.560 | More, more. Come on. Come on. Come on. Come on.

00:37:48.040 | There. How do you feel?

00:37:49.760 | There's a little lightness in your head.

00:37:51.480 | There's some tingling in your fingers and your feet. Right.

00:37:55.200 | Do you think that's from more oxygen in your body?

00:37:57.880 | It's from a decrease of carbon dioxide

00:38:02.360 | and all your blood vessels start closing.

00:38:05.160 | So that is from a lack of blood flow to those areas.

00:38:09.360 | So when you were over breathing like this,

00:38:11.920 | you were actually inhibiting your body's ability to use oxygen.

00:38:16.920 | And this is something most people get wrong.

00:38:19.320 | And this is something I got wrong for years and years.

00:38:21.560 | Because you think, well, if I eat more food, I get more calories, right?

00:38:25.160 | If I breathe more air, I get more oxygen.

00:38:27.760 | The opposite is happening.

00:38:29.240 | You get more oxygen by breathing very slowly in and out of your nose

00:38:34.200 | because you need that balance of carbon dioxide and oxygen to do its thing.

00:38:37.760 | Which is why when you go to Wim Hof breathing or your vigorous Pranayama

00:38:42.000 | or Kundalini, people think, oh, you know, those moments,

00:38:46.560 | those five minutes where I'm just breathing, I feel so high

00:38:50.160 | because I have so much oxygen in my body.

00:38:52.960 | You feel so high because you are blocking blood flow to your brain.

00:38:57.200 | That's what it's doing.

00:38:58.280 | And there's a reason there's a breath hold right after that,

00:39:01.200 | because then CO2 levels go up, all that oxygen in your bloodstream

00:39:05.480 | that hasn't made it to your hungry cells releases.

00:39:08.080 | And so your body gets saturated from oxygen,

00:39:10.960 | from a state of hypoxia to full oxygenation throughout your body.

00:39:15.760 | And which is why the Wim Hof method, very ancient method,

00:39:20.320 | is identical to dozens and dozens of other methods

00:39:24.960 | that have you hyperventilate and hold your breath, hyperventilate

00:39:27.760 | and hold your breath.

00:39:28.880 | And it's so beneficial.

00:39:29.960 | We know that the science is very clear on that now.

00:39:32.120 | What about our diaphragm?

00:39:36.520 | We've talked about a lot of the parts that are involved

00:39:39.600 | in the breathing techniques and just the whole process, but I feel like.

00:39:43.160 | It's a special, special organ.

00:39:46.000 | It's a special organ.

00:39:47.240 | The most important muscle in your body is the diaphragm,

00:39:51.000 | because if something happens with that, you're just dead within a couple of minutes.

00:39:54.600 | So the diaphragm is what sits underneath your lungs.

00:39:58.160 | So the lungs don't inflate themselves.

00:39:59.760 | They're like wet balloons, right?

00:40:01.640 | They need something to do that.

00:40:03.160 | So as the diaphragm descends when you inhale.

00:40:06.360 | The diaphragm descends here, creates a vacuum and the lungs fill up with air.

00:40:12.640 | And as the diaphragm relaxes.

00:40:16.680 | You exhale, right?

00:40:18.200 | So inhaling, the diaphragm stretches out here,

00:40:22.000 | sinks down into our guts and exhaling, it comes back up.

00:40:26.560 | You need that range of motion in the diaphragm.

00:40:30.400 | And most of us only use about 10% of the motion of the diaphragm.

00:40:33.880 | If that a lot of people are using maybe 5% really dysfunctional breathers,

00:40:39.640 | which is why they start.

00:40:41.560 | You see people start to breathe like this when they get older.

00:40:44.800 | It's really sad that they're using their shoulders, right?

00:40:49.200 | Every breath you see a little tension here because their diaphragms

00:40:52.600 | aren't moving at all.

00:40:53.960 | So you have to have this fluidity and this incursion

00:40:58.240 | and excursion of the diaphragm in order to breathe healthy.

00:41:01.640 | So not only is that motion of the diaphragm important for breathing,

00:41:06.160 | but that diaphragm pushes down on all your organs down here.

00:41:11.680 | OK, the intestines, stomach, liver, all of that.

00:41:15.840 | And helps them purge toxins, helps them purge lymph fluid.

00:41:19.080 | So you need that range of motion in order for you to rid yourself

00:41:23.880 | of stuff and keep things moving in your organs.

00:41:26.800 | And so how do you start using the other 90% that's just you breathe?

00:41:31.080 | You breathe deep breaths, OK?

00:41:33.880 | OK, do all the things that I just mentioned.

00:41:35.960 | You place your hand on your belly.

00:41:38.000 | You become comfortable enough with yourself that you can relax your stomach.

00:41:42.760 | And all the go getters that are listening to this podcast right now

00:41:46.360 | who are running companies, who are stressed out, who look great.

00:41:50.120 | You have to have flexibility in your belly, OK?

00:41:53.160 | You have to be comfortable with that when you inhale.

00:41:55.600 | You have to be comfortable

00:41:58.120 | that there's going to be a slight extension of your belly.

00:42:01.680 | You will be so much happier and so much healthier if you do this.

00:42:06.080 | You'll look great, too. So don't worry about that.

00:42:09.160 | So that's how you get that range of motion.

00:42:12.360 | You become comfortable with a deep breath

00:42:14.800 | and you have to make sure that you exhale properly, too.

00:42:18.480 | So and coming back to your question, right?

00:42:21.320 | You said, what's up with the exhale?

00:42:23.360 | So most of us just tend to breathe like this.

00:42:25.840 | Just packing air, packing air, packing air.

00:42:30.320 | So the diaphragm is just stretched out in this position.

00:42:35.280 | We're not exhaling.

00:42:37.160 | Allowing the diaphragm to come back up.

00:42:41.880 | So exhaling and practicing long exhales is very beneficial

00:42:46.480 | because do you want to drive across the country and fill up your tank

00:42:50.200 | every time it gets down to a half a tank or, you know, three quarters of a tank?

00:42:54.280 | No, you want to fill it up once it's empty, right?

00:42:57.280 | Because you're going to save a lot more time and effort doing that.

00:42:59.520 | It's the same thing with our lungs.

00:43:01.960 | Why do we want to just keep packing air in there when we should empty them first?

00:43:06.640 | Before we fill them back up again.

00:43:09.520 | So another reason you should take those low, deep, slow breaths.

00:43:13.720 | OK. And these are things that I imagine once you practice enough,

00:43:18.200 | they just become natural, right?

00:43:20.080 | You're not thinking while we're talking today, oh, I've got to take a deep breath.

00:43:23.120 | Oh, I don't want to suck in my stomach.

00:43:24.680 | Oh, it just becomes habit.

00:43:26.680 | And all of the benefits we talked about earlier start to unfold in life.

00:43:31.840 | Nobody wants to have to think about this stuff.

00:43:34.680 | No one wants another checkbox, right?

00:43:37.320 | To have to go through every day.

00:43:40.120 | I mean, think about the number of supplements

00:43:41.960 | we're supposed to be eating right now, you know, along with sleeping,

00:43:45.000 | along with everything else.

00:43:46.720 | But it can take months to develop good habits, right?

00:43:50.680 | Look, I don't have to doing this stuff and learning this stuff

00:43:53.720 | and being shamed by so many breathwork teachers for so long.

00:43:56.600 | I don't have to think I know I'm nasal breathing throughout the day.

00:43:59.440 | I know I'm nasal breathing at night because I'm using tape.

00:44:02.080 | I know I'm breathing deeply and I'm breathing slowly.

00:44:04.920 | But that took a long time to get there.

00:44:07.600 | So the point is to build these good habits, to work at the beginning.

00:44:11.080 | But you don't have to think about it.

00:44:13.480 | And what I'm asking, I won't say what I'm asking,

00:44:16.200 | what these other researchers have asked people to do is not outrageous.

00:44:21.880 | It sounds a little weird.

00:44:22.760 | It's like, oh, I got to put my mouth this weird posture.

00:44:25.040 | I got to sit up. I got to loosen my belly.

00:44:27.560 | This is how we're designed to breathe.

00:44:29.800 | This is the natural way we're relearning what we were supposed to have been doing.

00:44:34.920 | Right. So it's not like some new fangled development

00:44:38.280 | that we'll learn 10 years later is bad for us.

00:44:40.800 | This is the right way of doing it, because this is the way

00:44:44.560 | nature has designed us to breathe.

00:44:46.720 | And how you said months.

00:44:48.360 | But how quickly would someone start to see some impact of doing this?

00:44:52.680 | Do you think 30 seconds?

00:44:55.200 | If you think I'm joking, I know you do.

00:44:58.280 | You find me someone suffering from severe anxiety

00:45:02.760 | or panic or even asthma who is breathing extremely dysfunctionally

00:45:07.040 | because they all are people with those problems.

00:45:09.400 | And you teach them how to take a slow breath,

00:45:13.240 | something most of them never been taught how to do.

00:45:16.040 | And you teach them how to relax their shoulders a bit, relax their stomach a bit.

00:45:20.200 | And you see this calm come over them within a minute.

00:45:24.280 | That is can be transformative for a lot of people.

00:45:27.280 | And some of them, after a few minutes, just start crying

00:45:29.720 | because I've never felt this before is no doctor has ever told them

00:45:34.120 | anything about this.

00:45:35.840 | So I think that these fundamentals, these very simple things anybody can do.

00:45:40.320 | If it's not right for you, if you want to go back to bronchodilators,

00:45:43.400 | you know, SSRIs, that's totally fine.

00:45:46.080 | There's no judgment on that.

00:45:48.120 | However, you should give your body a chance to balance first

00:45:51.440 | before you make up your mind.

00:45:53.440 | And why haven't doctors prescribed to breathing as as an alternative?

00:45:58.440 | There's doctors in my family, there's a pulmonologist in my family.

00:46:01.600 | Half of my friends are doctors.

00:46:03.880 | They don't have time.

00:46:05.080 | They're as frustrated as anybody else about this.

00:46:08.080 | When you're seeing 20 patients in an hour, if you're in an ER, right,

00:46:12.280 | you're dealing with people just got in a frickin car accident.

00:46:15.000 | You don't have time to sit someone down.

00:46:16.760 | Do you suffer from mild anxiety?

00:46:18.320 | I'm going to sit you down here, you know, and teach you how to breathe right.

00:46:21.560 | And it turns out that most of these doctors are terrible breathers as well.

00:46:25.080 | So I think that's one thing.

00:46:26.840 | There's a lot more awareness around this.

00:46:29.160 | They're just dealing with emergencies all day long, right?

00:46:32.920 | They don't have time to do it.

00:46:34.400 | But I'm seeing that starting to change.

00:46:36.840 | A lot of doctors have reached out to me.

00:46:38.800 | They want to learn more about it.

00:46:40.040 | They want to start instilling more education in their staff

00:46:44.360 | and their patients and developing a system to do that.

00:46:47.960 | So in the States, I just don't think, you know, it's pretty cut throat out there

00:46:52.080 | and you got to turn over patients, and that's why. Wow.

00:46:54.800 | One one other thing we didn't talk about was posture.

00:46:58.040 | And it's funny when I'm sitting here, I'm constantly very, very self-conscious

00:47:03.600 | as well here.

00:47:04.480 | So two self-conscious guys trying to have the best posture.

00:47:07.800 | How important is it to sit correctly,

00:47:11.720 | to be able to breathe correctly?

00:47:14.720 | It's so important.

00:47:15.760 | We got into this a little bit earlier.

00:47:18.680 | So when we're hunched over, especially if we have a laptop

00:47:21.720 | and we're at a cafe or hunched over like this,

00:47:24.720 | even if you wanted that diaphragm to descend, if that was your intention,

00:47:29.120 | you can't do it because you've cut it off, right?

00:47:32.280 | You've forked it off.

00:47:33.120 | You can only breathe into the chest and you can get by doing this,

00:47:36.600 | but it's not healthy.

00:47:38.480 | You're you know, in the Dow 1200 years ago, there's this quote that

00:47:43.240 | that talked about how form dictates breathing and breathing dictates posture.

00:47:47.520 | So, of course, those two things are connected.

00:47:49.800 | You want to be able to breathe that low, slow breath.

00:47:53.200 | And so you have to have the posture that's conducive to doing that.

00:47:56.640 | OK, and what about work standing desks?

00:48:01.480 | You know, I've heard great things happen over here.

00:48:04.680 | I don't use it as much as I.

00:48:06.200 | Well, maybe maybe I will find out as much as I should or shouldn't.

00:48:10.080 | Is standing more instead of sitting more solve a lot of these problems?

00:48:14.360 | It solves a lot of the posture breathing problems.

00:48:16.800 | I'm a huge fan of standing desk, and even if I don't want to do it,

00:48:20.800 | I make myself do it and I go back and forth throughout the day

00:48:23.600 | when I just get tired, too tired of standing out, I'll sit.

00:48:27.200 | And that's that's the wonders of having these desks that are very adjustable.

00:48:30.640 | So it solves a lot of these problems, not not all of them, but a lot of them.

00:48:34.240 | It allows the diaphragm to descend properly.

00:48:36.360 | It allows you to take a proper exhale.

00:48:38.560 | It makes you more conscious of your breathing.

00:48:40.600 | So I think there's so many good reasons to use a standing desk

00:48:43.480 | and breathing function and biomechanics is just one of them.

00:48:46.800 | OK. Any other things, devices, products

00:48:51.520 | people could have on hand to just aid in this entire journey?

00:48:55.760 | We talked about standing desk.

00:48:57.080 | We talked about mouth tape.

00:48:58.760 | I think those were the some of the nasal strips and stuff.

00:49:02.280 | Anything else?

00:49:03.200 | So I take no money from any any of these companies.

00:49:06.880 | OK, just to be totally clear, maybe I should or I should have a few years ago.

00:49:11.400 | So the nasal strips can be really beneficial for people

00:49:15.360 | who suffer from snoring, OK?

00:49:17.040 | And you can try those out when you're jogging as well.

00:49:19.760 | I can't breathe in and out of my nose.

00:49:21.520 | Try one out, right?

00:49:22.880 | They have them that are flesh colored, right?

00:49:25.280 | If you're self-conscious about it, but no one's looking at you anyway.

00:49:27.800 | So wear one of those.

00:49:29.800 | That can really help.

00:49:31.080 | Sprays are good for chronic congestion.

00:49:34.080 | Neti pots, I get a lot of benefit from those.

00:49:36.880 | I also carry around these sprays.

00:49:38.800 | I fly around a lot.

00:49:40.560 | And, you know, that's how you can be exposed

00:49:43.600 | to a lot of different viruses and bacteria.

00:49:46.440 | So I'm a fan of those.

00:49:48.040 | Beyond that, you know, what other tools can you use?

00:49:51.520 | There are dozens and dozens of different things.

00:49:55.320 | Those are the primary ones to the good training wheels

00:49:58.960 | to help you build that solid foundation.

00:50:01.520 | I would start with that.

00:50:02.520 | And when you say sprays, do you mean just like nasal mist of saline

00:50:07.080 | or do you mean kind of ones with drugs in them?

00:50:10.120 | You know, afrin, those kinds of things.

00:50:11.760 | Xylitol is a good one.

00:50:12.920 | So saline and xylitol has been shown to be pretty good.

00:50:16.680 | And that those are the ones I use.

00:50:18.560 | And also for more heavy duty stuff, if you know you've been exposed

00:50:22.120 | to something in in the air or if you're around a bunch of people of COVID,

00:50:27.280 | you know, some have a small dose of iodine in it that that can be really beneficial.

00:50:32.400 | So you just have to assess, do you constantly have congestion?

00:50:36.280 | And if the answer is yes, there's a number of things you can do.

00:50:40.200 | And those those sprays are one of them.

00:50:42.360 | Also, humming.

00:50:43.240 | I know I mentioned it once.

00:50:45.040 | It can be really, really beneficial.

00:50:47.360 | You're not going to hear about this because there are zero amount of dollars

00:50:51.760 | that are to be made by telling people to hum.

00:50:53.880 | However, there's two different companies right now that have devices.

00:50:58.040 | And guess what these devices do?

00:50:59.640 | Their FDA cleared devices, they've been shown to work.

00:51:02.960 | Guess what they do?

00:51:04.160 | They make your nose hum.

00:51:05.400 | They hum for you.

00:51:07.040 | They hum for you.

00:51:08.280 | OK, you put them on your face and they hum for you

00:51:11.960 | at a resonant frequency of around 120 hertz,

00:51:16.920 | which is for most heads is the most productive for nitric oxide.

00:51:22.160 | But you can just hum a B2 on a piano.

00:51:25.040 | And it does the same thing.

00:51:28.560 | Or you can strap this thing on your face, which is totally fine, too.

00:51:31.760 | Again, no judgment, of course, no judgment.

00:51:34.160 | One aspect of breath we haven't talked about,

00:51:38.360 | and I know you wrote a book on freediving

00:51:41.040 | and we haven't talked about holding your breath.

00:51:43.440 | And, you know, is there any benefit other than for sports

00:51:48.000 | like freediving to actually learn to hold your breath longer?

00:51:50.880 | And is that something we should also be training?

00:51:55.080 | There is a reason why all of the ancient Qigong methods

00:52:00.240 | that date back thousands of years, breath holding is center.

00:52:04.120 | Along with breathing slowly, nasal breathing, all the things we talked about.

00:52:07.920 | There is a reason why if you look at ancient yoga practices,

00:52:12.400 | pranayama practices, pranayama means the cessation of breath.

00:52:16.080 | OK, holding your breath.

00:52:18.440 | We can build more EPO.

00:52:20.880 | We can, which helps us build more red blood cells.

00:52:24.680 | We can build blood vessels.

00:52:26.960 | We can release more P53 and HIF-1.

00:52:31.440 | If you're getting really technical things that have been shown

00:52:35.200 | that can help defend us against cancer and other issues.

00:52:40.280 | Five maximum breath holds over a course of five minutes

00:52:45.160 | shoots up your EPO by something like 23 percent.

00:52:48.800 | It's some an EPO is erythropoietin, OK?

00:52:53.440 | Not protein.

00:52:55.280 | People often get that wrong, and I certainly do as well.

00:52:59.280 | But that is what triggers the release and the growth of red blood cells.

00:53:04.200 | So you can carry more oxygen more easily.

00:53:06.680 | One of the reasons why athletes go to altitude,

00:53:09.040 | they do altitude training is to build blood.

00:53:11.360 | You can do that by breath holding.

00:53:13.360 | So there are so many reasons to hold your breath and all of them are good.

00:53:17.280 | And I mean, there's there's kind of two versions.

00:53:20.040 | One is just hold your breath to the extent you can.

00:53:22.600 | And one is, you know, we've all been snorkeling or many people have.

00:53:26.320 | It's like, well, wow, if I could hold my breath for three minutes,

00:53:28.680 | I could, you know, do more.

00:53:30.440 | How important is the longevity of the breath hold versus just doing it?

00:53:33.840 | I'm going to do a little self edit here.

00:53:35.880 | So conscious breath holding.

00:53:37.920 | So many benefits.

00:53:39.920 | Conscious breath hold.

00:53:41.160 | Unconscious breath holding something called EMO,

00:53:43.640 | apnea or continuous partial attention syndrome is very bad for you.

00:53:48.080 | This is a fear response, OK?

00:53:50.600 | When you are nervous about something, someone says something that upsets you,

00:53:54.280 | you look at your email, your boss is yelling at you, you hold your breath.

00:53:57.160 | That's a fear response.

00:53:58.440 | People do that throughout the day.

00:53:59.760 | That's very bad.

00:54:00.960 | Unconscious breath holding.

00:54:03.000 | Sleep apnea. Unconscious breath holding. Very bad.

00:54:06.360 | So I hope I made that extreme, extremely clear.

00:54:10.120 | When you're willing yourself, when you are making the decision

00:54:13.800 | to take a big breath of air and hold your breath,

00:54:17.320 | there are so many benefits to be done by that because you're doing it

00:54:20.360 | in a very controlled way and you're only doing it a few times.

00:54:23.320 | You're not doing it throughout the day.

00:54:25.040 | So what else does breath holding do for you?

00:54:27.680 | It allows you to hold your breath.

00:54:29.280 | If you get really good at it, hold your breath for five, six,

00:54:32.360 | seven minutes at a time.

00:54:34.280 | And if you're able to do that, you have this secret key

00:54:38.080 | that only few people have that allows you to unlock

00:54:41.840 | the wonders of the underwater world.

00:54:44.040 | A lot of people who are scuba divers think that they also have this key

00:54:48.520 | and they do to a certain extent have been a scuba diver for for decades.

00:54:52.080 | But when you are a breath hold diver, when you are a free diver,

00:54:56.080 | you are able to enter into the underwater world in complete silence.

00:55:00.640 | And so all of the other life forms come up to you and interact with you

00:55:05.240 | because they think you belong down there.

00:55:07.320 | You're not loud huffing and puffing like you have a leaf blower out, right?

00:55:11.760 | And disturbing everything.

00:55:13.360 | And this is how you get access to dolphins come up.

00:55:16.160 | They start communicating with you.

00:55:17.920 | It's like some new age dream whales come up to you.

00:55:20.640 | It's just such a beautiful thing.

00:55:23.080 | It's something I discovered how to do about 12, 13 years ago.

00:55:26.560 | I learned how to free dive from some of the best people in the world.

00:55:29.920 | And it's something I think about all the time and can't wait to do more often.

00:55:33.200 | And how I mean, I think some people might think learning to hold your breath

00:55:37.480 | for five, six minutes is something that, you know, is genetic and gifted.

00:55:40.680 | Is there a training protocol that anyone could learn to do that?

00:55:44.800 | Anyone in a reasonable health, give me 45 minutes

00:55:48.760 | and I will get them holding their breath for around three minutes,

00:55:52.080 | three and a half minutes.

00:55:53.480 | And I've seen this time and time again.

00:55:55.680 | And then after a week or two, you're holding your breath for four minutes

00:55:59.120 | to five minutes.

00:56:00.160 | And if I mean, if it takes 45 minutes to explain,

00:56:04.000 | tell people where they can go, because I'm sure you said,

00:56:06.320 | give me 45 minutes and I can do it.

00:56:07.680 | And I'm sure your phone call, your phone's not open for everyone.

00:56:10.720 | No, no, no. Don't call me.

00:56:13.720 | I'm not a certified freedive teacher.

00:56:15.800 | You want to talk to.

00:56:17.760 | So when I was talking about Qigong, I was talking about pranayama.

00:56:21.880 | I was talking about breathwork, Wim Hof method.

00:56:24.320 | In a lot of people do Wim Hof method, which which is fantastic.

00:56:28.640 | The breath hold by around third or fourth round is three minutes, four minutes.

00:56:33.040 | People are nailing that within the second or third time they've

00:56:36.560 | they've done the Wim Hof method. Right.

00:56:39.440 | So this is a matter of relearning things

00:56:42.240 | that your body automatically knows how to do.

00:56:44.520 | So if you want to learn how to do this, you can do Wim Hof method.

00:56:47.920 | You can take freediving training.

00:56:49.760 | Freediving training is so beneficial for not only that access

00:56:53.680 | to the underwater world, but it teaches you about your lungs.

00:56:56.960 | It allows you to have better lung capacity.

00:57:00.080 | It allows you to stretch out your diaphragm, allows you to be entering into.

00:57:04.280 | It allows you to enter into a meditative state wherever you are,

00:57:08.920 | whenever you want, because it focuses on the breath. Right.

00:57:12.720 | You can't freedive.

00:57:14.360 | And you can't hold your breath unless you know how to breathe properly.

00:57:16.920 | You have to really access that that lung volume in order to hold your breath

00:57:21.600 | for five, six, seven, eight minutes.

00:57:23.600 | Well, freediving has always been something I've kind of looked at with excitement

00:57:28.000 | and not explored.

00:57:29.200 | And in researching this conversation is kind of a little bit of a spark

00:57:32.920 | that is something that I'm going to be spending some time on.

00:57:35.040 | You know, throw out one little caveat.

00:57:36.680 | So freediving has gotten popular again because of the deepest breath.

00:57:40.240 | The Netflix special.

00:57:42.560 | The only thing you're going to see about freediving

00:57:44.400 | is this glamorized competitive freediving,

00:57:47.160 | which is not true freediving.

00:57:50.240 | I think that should be called something else

00:57:52.680 | because that is forcing your body to do things that

00:57:56.240 | to the limit in which you are.

00:57:59.520 | Potentially going to kill yourself or hurt yourself, right?

00:58:04.360 | The freediving I'm talking about is listening to your body.

00:58:06.920 | It's not turning off the messages your body is sending is listening to it.

00:58:10.320 | Whenever you need to breathe, when you're freediving recreationally,

00:58:13.640 | you just go up to the surface and breathe.

00:58:15.360 | You don't say, oh, I can I can go down another hundred feet,

00:58:18.400 | even though I really need to breathe.

00:58:20.120 | You're attuned to your body.

00:58:21.680 | And when you're attuned to your body, I think, yes,

00:58:24.240 | I think that this is a safe activity to do if you listen to your body, right?

00:58:28.800 | Your body's really smart.

00:58:30.520 | You have to be conscious of that.

00:58:32.560 | And also what it allows you to do is is be in a place

00:58:35.720 | where there's no cell phones, where there's there's no distractions at all.

00:58:40.040 | You are alone.

00:58:41.960 | You are in complete quiet.

00:58:43.920 | You are surrounded by nature, and it's just such a magical thing.

00:58:48.000 | And I would say from my experience, I'm probably not at five minutes,

00:58:51.360 | but maybe a minute or two.

00:58:53.440 | It turns the average kind of, I don't know, Hawaii snorkel adventure

00:58:57.320 | into something ten times more interesting because everyone's

00:59:00.520 | kind of at the top looking down and you're down looking around and exploring.

00:59:04.960 | Like you might scuba diving, but in a much more casual,

00:59:09.520 | less expensive, easy to do setting, you'd be amazing where you can go in one minute.

00:59:14.320 | OK, you'd be amazing.

00:59:16.000 | The adventure that you can have in one minute of being weightless,

00:59:20.320 | of cruising around, of having fish come up to you, going down

00:59:24.480 | even 30 feet and sitting on the seafloor and just sitting there for a minute

00:59:29.240 | and having everything come around you and swirl around you

00:59:33.280 | and have them not be threatened by you, but being accepted

00:59:37.360 | as someone who belongs in the ocean.

00:59:39.600 | I'm very excited.

00:59:41.520 | Last thing I mentioned kids a few times.

00:59:44.280 | Anything specific I should be doing at a young age or at any age for someone,

00:59:49.520 | kids to help them with this, just practicing the same breathing techniques

00:59:52.480 | or any of them not safe for kids to do?

00:59:55.960 | Yeah, don't do Wim Hof with your three year olds, right?

00:59:59.160 | Something that a lot of people aren't talking about,

01:00:02.680 | which I'm going to spend these last moments to talk to you about

01:00:06.160 | is there is an epidemic of sleep dysfunction,

01:00:11.200 | breathing, very dysfunctional breathing for kids,

01:00:14.600 | and that is directly related to ADHD.

01:00:18.360 | So if you go into your kid's room at night and you hear them breathing,

01:00:22.560 | if you see them breathing with an open mouth, if they are holding their breath,

01:00:26.160 | if they are snoring, these are serious warning signs.

01:00:30.760 | And if you don't do anything about it, we know that this directly leads

01:00:35.040 | to developmental problems in the brain and in the body.

01:00:39.000 | It can inhibit growth, bone growth and more.

01:00:41.920 | So it's such a serious problem.

01:00:43.840 | A lot of people aren't even talking about it because they don't know about it.

01:00:47.200 | So assess your kid's breathing health as early as you possibly can.

01:00:51.960 | And if they have a problem, if they're breathing dysfunctionally,

01:00:55.080 | you can absolutely fix it, right?

01:00:57.280 | They're kids. They're malleable.

01:00:59.080 | They're bendable with the right input.

01:01:01.480 | They can improve.

01:01:03.160 | So that's that's something I would really focus on.

01:01:05.800 | If your kid does not have any of those issues, if they're breathing normally,

01:01:09.920 | if they're a nasal breather, you can try breathing exercises with them.

01:01:13.760 | You can try humming exercises with them.

01:01:15.960 | They frickin love it because their bodies respond instantly to this.

01:01:21.960 | Especially when they're crying, when they're stressed out.

01:01:24.840 | When I was a kid, it used to be, hold your breath and count to ten.

01:01:28.400 | Then respond to me.

01:01:30.240 | That's a breath hold.

01:01:31.880 | It works really well.

01:01:33.720 | I I'm going to sneak into my kid's room tonight

01:01:37.080 | and listen to their breathing, and I'm really interested in this.

01:01:40.200 | And you can put one final thing I'll mention about that.

01:01:44.080 | You can there's various apps.

01:01:45.680 | Again, I'm not getting paid by any of these apps.

01:01:47.880 | There's SnoreLab, there's SnoreClock.

01:01:50.320 | You can place your phone in your kid's room

01:01:52.920 | and it records their breathing throughout the night

01:01:55.960 | and then gives you a graph readout.

01:01:57.760 | You don't have to go and listen to it.

01:01:59.080 | Gives you a readout of where they are on the scale of breathing.

01:02:02.560 | And that is one quick way.

01:02:04.320 | It's not perfect, but it's a general assessment

01:02:06.960 | of how they're breathing throughout the night.

01:02:08.760 | I would highly suggest parents do that.

01:02:10.880 | It's free.

01:02:11.760 | Can you do it for yourself also?

01:02:13.280 | Yes, you can do it for yourself.

01:02:14.680 | It's not just for kids.

01:02:16.320 | You can do it for yourself.

01:02:17.240 | And this is one thing when people say, especially people who are single,

01:02:21.000 | right, they don't have a spouse or a partner saying,

01:02:23.440 | you've been snoring throughout the night.

01:02:25.320 | No, bro, I breathe great.

01:02:26.720 | You know, I'm focused on everything else.

01:02:28.880 | Use this app and let the app decide how good you're breathing

01:02:32.960 | because you can go back in both of these apps.

01:02:35.720 | I think there's three or four of them.

01:02:37.280 | And you can listen to yourself breathing throughout the night.

01:02:39.720 | So if you're hearing

01:02:40.640 | or it's really bad news

01:02:46.240 | and you have to get that fixed.

01:02:48.280 | So try those apps.

01:02:49.480 | Snore Clock is one totally free.

01:02:51.760 | Snore Lab is another.

01:02:53.040 | They have a paid version.

01:02:54.000 | They have a free version.

01:02:55.440 | Again, I'm not getting paid by any of these apps, but I've used them both

01:02:59.000 | and I've really been impressed with it. Wow.

01:03:01.240 | OK, we didn't touch on everything.

01:03:03.600 | The book you have is incredible.

01:03:05.680 | Where can people go who want to get more?

01:03:08.480 | I have a website, which I need to update sometime at Mr.

01:03:13.120 | Mr. James Nester dot com, because some other

01:03:16.720 | James Nester in Michigan took took the real one.

01:03:19.080 | So that's what I'm stuck with.

01:03:20.640 | I also try to do the Instagram thing.

01:03:22.720 | I'm not so hot at that either, but I'm posting to both of these.

01:03:26.760 | All the latest research I'm finding easy tips.

01:03:31.240 | It's all free. There's no paywall.

01:03:33.800 | Come on over and I'll tell you what I'm learning along the way.

01:03:37.760 | Yeah, I'll link to both those.

01:03:39.200 | I'll link to the book.

01:03:40.200 | James, thanks for being here.

01:03:41.560 | Thanks a lot for having me.

A Simple Change To Improve Health, Sleep and More (feat. James Nestor)

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