box breathing

Today we are going to talk about deep breathing as a self-healing tool, and at the end I will lead you through a few rounds of deep breathing in the form of Box Breath so you can see how it’s done and can then do it on your own any time you need some self-care.

References:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Betina interviews friend and performance coach Max Artsis. Having worked with everyone from Olympic athletes to corporate executives, Max discusses the ways burnout manifests, how to combat it and the science behind the stress. He shares insights into the affect lack of sleep has on leaders and talks about how his work helping clinicians who often suffer from a high pressure work environment. Betina and Max talk about their own practices for decompressing and alleviating mental load. 

SOURCES MENTIONED:
Burnout in Health Care Study

Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode. 
 

Follow us on Instagram: @beyondtheroutinepodcast

Visit us beyondtheroutinepodcast.com

Disclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions. 

Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode. 
 

Follow us on Instagram: @beyondtheroutinepodcast

Visit us beyondtheroutinepodcast.com

Disclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions. 

ABOUT THE GUEST

Oscar Trimboli is an award-winning author, host of the Apple award-winning podcast called Deep Listening, and a sought-after keynote speaker. He is on a quest to create 100 million deep listeners in the workplace through his work with chairs, boards of directors, and executive teams. Oscar has experienced firsthand the transformational impact leaders can have when they listen beyond words.

SHOW SUMMARY

In this episode of the Disruptive Successor Show, Oscar Trimboli, author of "How to Listen: Discover the Hidden Key to Better Communication," joins Jonathan Goldhill to discuss the importance of deep listening in the workplace. Oscar shares his personal journey of discovering the power of listening and how it can transform relationships and improve communication. He explains the five levels of listening and provides practical tips for becoming a better listener. Oscar also emphasizes the significance of paying attention to what is not being said and the role of silence in effective communication.

KEY TAKEAWAYS

• Good listeners listen to what is said, but great listeners notice what is not said.
• The average person speaks at a rate of 125-150 words per minute, while the average person can listen at a rate of up to 400 words per minute.
• By pausing and allowing silence, you can create space for the other person to express their thoughts and feelings.
• Managing distractions, such as technology notifications, and practicing deep breathing can help improve listening skills.
• Drinking water and staying hydrated can enhance focus and attention during conversations.

QUOTES

• "Your job is to help them notice what they haven't said." - Oscar Trimboli
• "Silence is a sign of wisdom, respect, and authority." - Oscar Trimboli
• "Your body is a complete listening instrument." - Oscar Trimboli

Connect with Oscar and check out his work through the links below.

• LinkedIn: https://www.linkedin.com/in/oscartrimboli/
• Website: https://www.oscartrimboli.com/howtolisten

If you enjoyed today’s episode, please subscribe, review, and share with a friend who would benefit from the message. If you’re interested in picking up a copy of Jonathan Goldhill’s book, Disruptive Successor, go to the website at www.DisruptiveSuccessor.com

We all handle stress in slightly different ways, but in today's fast-paced world, most of us experience some amount of stress.
In today's episode of the Midlife Mommas, we explore stress.

• What is stress?
• How do our bodies respond to stress?
• How to identify your stress triggers
• How do the sympathetic and parasympathetic nervous systems play a role in stress management?
• What is progesterone's role in stress management?
• What 'tricks' are there to manage stress?

00:00:00 Fitness frustration? Midlife? Change exercise. Sign up: camoyler.com/keys. August 22nd.
00:04:58 Enneagram number affects stress response, culture's influence.
00:07:37 Digestive issues, stress, dysbiosis affect body/mind.
00:10:49 Central nervous system has 2 sides: fight or flight (sympathetic) and rest and digest (parasympathetic). The vagus nerve connects our body and brain. Tap into the parasympathetic side for relaxation.
00:14:53 Forties: left teaching, marriage, CrossFit, health decline.
00:17:15 Alcohol as a crutch affects ability.
00:20:29 Olympic National Park: Amazing rainforest and mother trees.
00:23:17 Relax by engaging all your senses.
00:26:05 Box breathing: simple, effective technique for relaxation.
00:28:52 Improve breathing for better heart health.


The Science Behind the Physiological Sigh:
https://youtu.be/kSZKIupBUuc

Stay Connected!
Amelia

• Website: https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast. We appreciate you! ❤️

I recently experienced an intense event that left me feeling shaken but also reminded me of the importance of grounding and stress reduction techniques. So, in today's bonus episode, I want to share with you some valuable insights and tips on coping with traumatic events and how we all experience things differently based on our interpretation of information, past experiences, and more. Don't worry, I've made sure not to go into too much detail about what happened to avoid any triggers.

As we explore how everyone processes events differently, I'll share some practical strategies for supporting ourselves and our loved ones during difficult times. You'll learn about techniques such as box breathing, grounding, and even a unique trick to interrupt a panic attack.  I also discuss the significance of setting aside time to process challenging experiences and how to request support from your community effectively. Remember to take care of yourself, and may this episode serve as a helpful resource for you and anyone you care about who may need it.

What you'll learn in this episode:

• Methods for dealing with trauma and stress 
• Understanding how others cope with traumatic events
• Tools to help you manage anxiety and panic attacks
• How to lean on others for support

Mentioned in this episode:

• Ep 19: Anti-Anxiety: Stop the Bully in Your Brain
• Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski
• Reid Wilson PhD

How to connect with Marie:

• On the Web | The Local Bloom
• Instagram: @the.bloom.coach
• All Things Marie on LinkTree

JOIN THE BLOOM ROOM!
We'll take all these ideas and apply them to our lives. Follow me on Instagram at @the.bloom.coach to learn more and snag a spot in my group coaching program!

Welcome to episode 109 of The Numbers Game. Today, we're joined by John Purl, an expert in balancing professional achievement and personal wellbeing. From his background in wealth advisory to his current role as a coach, John's mission is to empower people to become the best versions of themselves. With his unique Four Pillar Approach, John supports professionals and business owners to excel in their fields without sacrificing their health and happiness. This episode delves into key aspects of personal resilience, tailored coaching, and the critical role of accountability.

On this episode, we discuss:

• John's journey from wealth advice to lifestyle coaching.
• The four-pillar approach John uses: nutrition, movement, mindset, environment.
• The need to balance business efforts and personal time.
• The common roadblocks to change and how to overcome them.
• Accountability as a critical component in personal and professional growth.
• The importance of carving out time for self-care.
• The role of physical environment in health and productivity.
• Recognising warning signs of unhealthy environments.
• The detrimental effects of negative people on personal and professional success.
• The distinction and relationship between mental well-being and mental illness.
• The importance and usefulness of Mental Health First Aid.
• Tools and techniques for building resilience in times of stress.
• The concept of "lengthening your rope" to enhance resilience.
• The power and benefits of box breathing for mental clarity.
• The need to foster a culture of health and well-being in the workplace.
• Inovayt well-being workshops in supporting employee wellness.
• Understanding personal drivers for achieving great results.
• Using failure as a motivator for personal growth and success.

Connect with John Purl on LinkedIn, visit his website  or send him an email: John@johnpurl.com

Check out the free resources from Inovayt here.

Send us an email: hello@thenumbersgamepodcast.com.au

The Numbers Game is brought to you by Future Advisory & Inovayt.

Hosts:
Nick Reilly
Jason Robinson
Martin Vidakovic

This podcast is produced by VIDPOD.

In this episode, Dr. Jenny Hobson and Dr. Martha Cortes DDS explain the interrelation between airway centric physical therapy and airway centric dentistry with several case studies,highlighting the complex oral-systemic connection. Dr. Cortes shares how she treats many oral symptoms, such as crowded teeth including examining the patients nasal function with Rhinomanometry. In most cases, she finds the
dysfunctional breathing pattern is often the catalyst to the oral problem. Once Dr. Cortes has fixed the issue, Dr. Jenny stresses the importance of myofunctional therapy, to support the ‘architecture’ that Dr. Cortes has created. Otherwise, patients could experience additional complications. Listen and learn to how these two collaborating clinicians are remodeling the way on common conditions.

---
Website: https://hobsoninstitute.com/
Phone: 312-986-9833
Email: info@hobsoninstitute.com
Podcast: https://breathinglab.transistor.fm/

We love this simple, effective 'box breathing' technique. Here's a helpful tip - it's a great one to do before a big pitch, meeting with conflict or any anxious moment!

LINKS

• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram   

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Anna Henvest
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

If you need a feel-good meditation, this one's for you. Take a few moments to pause, reset and relax.

LINKS

• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram   

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Anna Henvest
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

Box breathing is an incredible tool for regulating the nervous system. You do not need to have done any kind of breathwork before in order to benefit from this practice. And conversely, even the most experienced breathwork practitioner will find this breath practice to be a go-to again and again. 

In this episode we describe box breathing and its benefits. The nervous system is not fixed, it's fluid and flexible. We can teach ourselves to be more resilient and less reactive to stress. And it's easy. The more we practice regulating the nervous system through box breathing, the more our resilience naturally strengthens. 

And at the end of the episode, Lindsay leads us through a few rounds of box breathing. So, feel free to use this as a resource if you like to do the breath with guidance. 

We hope this serves your highest good. 

We love you so much!

Contact Luminous Human School

• Instagram @luminoushumanschool
• Email: LuminousHumanSchool@gmail.com
• Lindsay Davis Instagram: @speaktruthteachlove
• Kristi Sandeno Instagram: @iambreathinglight

Thank you for listening! 💞

Are you fighting health problems and thinking that your doctor's approach needs to be much more holistic? If yes, you will find this episode enlightening. Traci Hill is a subtle energy healer, and she cured herself of MS and successfully dealt with many other challenges in her life using subtle energy healing techniques. In this conversation, she talked in depth about her life challenges and how her eventual ability to heal herself deeply has led her to help others (especially women) to heal also. (Note that the subtle energy principles can certainly apply equally to men, so men you will find this enlightening too.) Key quotes: "Intention is everything", "Do what's best for you", "Seek to thrive not just survive". She talked about the critical need to have self love and to release stored subconscious emotions that otherwise keep us from being healthy in a  holistic sense.  And she pointed out that so many people are operating at a survival level and, therefore, are unable to thrive and really experience the lives they want. A starting point in achieving real health, and ultimately thriving, is to be honest with yourself about where you're at and what issues you have. Then seek help in getting to the real causes within, not just treating symptoms or popping pills. To learn more about what Traci does, see her website at ConsciousEvolution.coach.

Per Raymond Posch (host) - All 108 episodes of Our Spiritual Life remain accessible, but new episodes are not being added. All new episodes are being published under my New Ways of Being podcast. Learn about me and New Ways of Being at RaymondPosch.com. Listen to new episodes at www.NewWaysofBeing.world.

Our Spiritual Life was honored to be included in the FeedSpot 100 Best Spiritual Podcasts (blog.feedspot.com/spiritual_podcasts) in May 2023.
Please feel free to contact me at any time at ray@raymondposch.com.

“Sometimes when we are out of words or out of control of things, we tend to breathe deeply. And then find light from there.”

Our breathing is automatic. We don't have to work so much in our system to breathe. And in us humans, it's a sign of life and vitality. So what more would it be if we were mindful of our breathing?


For today's episode, I'm helping you allow yourself to release the tension in your mind through the box breathing technique. This practice helps ease up your busy and loud mind that is trying to be the superman to most in the pictures or your imagination. This time let breathwork be the hero.


Know that you can release and clear whatever thoughts are weighing on your head. You can pause and breathe them out whenever things feel noisy. Or you may want to declutter your mind. You can always plug yourself into this episode. 


If this helps, share this breathwork healing and love with friends, family, or whoever needs to hear this. 

More details about Breathwork


What is breathwork?

• Breathwork is the act of conscious breathing and allows us to move energy and emotions from the body. 

What are the benefits of breathwork?

• Breathwork has many benefits including immediate reduction of stress & anxiety, more energy, and mental clarity, releasing trauma that is stored in the body, and accessing your intuition.

Physical sensations may incur including: 

• Tingling throughout the body, lightheadedness or pressure in the head, temperature changes, cramping, tetany, or emotional release such as crying.

Disclaimers:

• Please don't practice breathwork while pregnant, driving, taking medications, or experiencing medical conditions such as asthma, high blood pressure, depression, or chronic panic attacks. Please consult your doctor before starting breathwork.

CONNECT WITH ME:

• Instagram
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IMPORTANT LINKS AND RESOURCES

• Get my NEW BOOK!
• Ladies, you NEED my new soul-care card deck in your life!
• Learn more about Move and Still LLC here
• Check out my 8 wk stress management Course: GROUNDED

CONNECT WITH ME:

• IG - @DominieceRClifton
• LI- Dominiece R. Clifton
• Email: hello@movexstill.com

A GIFT FOR YOU!
Don’t forget to subscribe, rate, and review the show on Apple Podcasts to be entered into a drawing to receive my new book FREE! I will be picking one winner monthly. Just send me the screenshot at hello@movestill.com to enter.

Gesundheit und Leistung steigern mit Produkten von BIOKING & BERGLÖWE

Hol dir 15% Rabatt auf deinen Einkauf und starte voll durch 💪🏼

🚀🚀🚀 www.bioking.at 🚀🚀🚀

Heutiges Thema:

Sind genetische Test gut oder böse? Wir erfahren durch sie, wie wie hoch unser Krankheitsrisiko bei bis zu 100 verschiedenen Krankheiten ist. Von Krebs bis Herzinfarkt und Gehirnerkrankungen. Wie auch beispielsweise bei Schauspieler und Marvel-Helden Chris Hemsworth (auch bekannt als Thor), er hat diesen Test schon gemacht. Hier siehst du ihn mit seinem Longevity Coach Peter Attia, als er die Diagnose bekommt.

Sag mir deine Meinung dazu! Würdest du so einen Test machen?

Mehr Infos, Blogs, etc findest du auf www.richardstaudner.at und https://www.instagram.com/richard_staudner/

(Toneinblendung von ET Canada)

There's one thing that affects almost everything about your day: how much and what quality of sleep did you get last night? Did you know your sleep is closely related to the breathing habits your body has developed? Jaydee and Kim dig into that relationship and offer a series of breathing exercises and "sleep hygiene" tips to help you get your best rest.

Jaydee is a physical therapist with expertise in orthopedics, health and wellness, and nutrition.

Kim teaches physical therapy and has nearly thirty years of experience practicing in the field.

If you enjoy listening to the George Fox Talks podcast and would like to watch, too, check out our channel on YouTube! We also have a web page that features all of our podcasts, a sign-up for our weekly email update, and publications from the George Fox University community.

Want a private mediation session with Desi? Head over to desiehall.com and book your 1:1 today!

With the leak of the Roe v. Wade document, news of the student debt crisis, and global violence it feels like we're constantly being bombarded with bad news and violent imagery. The pressure to respond is real. The feelings of hopelessness and despair in the face of marginalization are real. These very real moments and feelings can leave us overwhelmed. In this first meditation in this series "Escaping the Headlines" I guide the listener through  some breath work and a visualization of a beautiful park day. May you get what you need. 

Want to book your own guided meditation session with desi? Head over to desiehall.com/desimeditates and get a session today. Use the code "MEDesi2023" for a 30% discount!

Nell Rojas is on fire right now. This month, she signed a shoe deal with Adidas and recently finished the Houston Half Marathon in 9th place (with a PR of 1:09:42).

She was born into a Boulder, Colorado running family—I think it’s fair to say her dad, Ric Rojas, is a living legend in the running world. He was one of the first athletes to run for Nike, he won the very first BolderBoulder, and held the world record for the 15K. Now, he’s Nell’s coach—and she is following in his footsteps. 

Nell walked onto the running program at Northern Arizona University as a freshman, and by her senior year, she’d earned a running scholarship. After college, she became a pro triathlete and dabbled in obstacle course racing before jumping into her first marathon. She signed up to race the California International Marathon, thinking she ought to have a marathon under her belt if she was going to eventually do an Ironman triathlon, which was her plan. But after finishing 7th with a time of 2:31, she realized she had a ton of potential as a runner—and she still hasn’t gotten around to that Ironman.

Since then, Nell’s running highlights include winning the BolderBoulder Citizen’s Race (a lifelong dream of hers); winning Grandma's Marathon (in 2:28, a blistering 5:40 pace), and finishing 9th at the 2020 Olympic marathon trials on a hilly course in Atlanta. 

After a bit of a break due to an injury and the pandemic, she was the first American to cross the line at the 2021 Boston Marathon this fall, where she finished in 6th place overall. And this was immediately after lying in bed for days with a fever, wondering if she’d even be well enough to get to the start line.

Connect with Nell
Website: rojasrunning.com
Instagram: https://www.instagram.com/nell_rojas_running
Twitter: https://twitter.com/nellrojas

Trigger warning: bulimia

For full episode details CLICK HERE

💖 Are you ready to heal your relationship with food, exercise, and your body? I'm  an intuitive eating coach and I’d love to help. Click here to learn more.

💌 Struggling with your body image? Sign up for my newsletter and get my FREE printable guide, 11 Things You Can Do Right Now to Feel Better About Your Body

✍️ Want to know my secrets for getting published in top publications?
They’re all in my e-book, 7 Pitches That Sold. Use the code realfit50 to get half off.

Let's Connect
Website: https://pam-moore.com/
LinkedIn: https://www.linkedin.com/in/pammoorewriter
Instagram: https://www.instagram.com/pammoore303/
Twitter: https://twitter.com/PamMooreWriter/

Breathwork is the secret weapon you have on you at all times that you're most probably not even aware of. Dr. Stephanie explains all things breathwork including what it is and how to do it, offering specific examples. She dives into box, diaphragmatic, and alternative nasal breathing. You'll discover the proven benefits of breathwork and its role in alkalizing your blood. Dr. Stephanie will explain the fascinating Bohr Effect and what breathwork can do for your muscle tone. Finally, she'll explore the relationship between breathwork and epinephrine, as well as your immune system.

Join Betty Breathwork here - https://hellobetty.club/betty-breathwork/

Want more breathwork knowledge? Tune in to the following episodes:

Podcast With  Samantha Skelly

Podcast With Jennifer Mansell 

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliates which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

Join the Hello Betty Community here - https://hellobetty.club/membership/

Podcast With  Samantha Skelly

Podcast With Jennifer Mansell 

Episode Overview: 

• 6:37 Introduction
• 10:00 Examples Of Breathwork
• 10:55 Box Breathing
• 11:55 Diaphragmatic Breathing
• 13:46 Alternative Nasal Breathing
• 15:36 Benefits Of Breathwork
• 17:15 Alkalizing Blood & Respiratory Alkalosis
• 18:29 The Bohr Effect
• 20:48 Muscle Tone
• 23:10 Epinephrine & Immune System
• 24:00 Conclusion

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club/membership/

On this episode of ‘We’re Not Blowing Hot Air,’ Scott and Lauren get schooled by Dr. Charles Meakin, M.D., on why breathing – one of the most natural and automatic phenomenon known to life – is sometimes so complicated and done incorrectly. Dr. Meakin, who has researched and practiced breath-work extensively, shares practical, easy and important breathing exercises healthy people can do until it becomes second nature. Dr. Meakin also explains why pro athletes – including American Professional golfer, Phil Mickelson – are making breath-work a top priority for mental clarity and athletic performance. Plus, hear O+’s featured artist, Becky Rae Dalton, sing ‘Sunny Day’ from her debut album, ‘Ready or Not.’ 

Elevate your O+ experience by subscribing to 'We're Not Blowing Hot Air' wherever you podcast so you never miss an exciting episode.

About Charles J. Meakin MD, MHA:

Dr. Charles Meakin worked in radiation oncology for 30 years following his residency training at Stanford University Hospital and Medical School at University of Cincinnati College of Medicine. Following retirement from active patient care in radiation oncology and after recently completing a fellowship in entrepreneurial studies at his alma mater, the University of Notre Dame, Dr. Meakin serves as the Chief Medical Officer at Care Oncology Clinic (CareOncology.com), helping cancer patients experience a longer and better quality of life through a metabolic approach to the treatment of cancer. Learn more about Dr. Meakin’s ongoing work, charity coaching, and join his monthly newsletter about health and wellness: CoachItForwardChuck.com.

About O+ featured artist, Becky Rae Dalton: 

Minneapolis singer/songwriter Becky Rae Dalton has gracefully emerged onto the Twin Cities music scene connecting with audiences through her powerful vocals, catchy lyrics, and authentic performances. After 16 years of writing and performing music, Becky Rae finishes a three-year journey of creating her debut album, ‘Ready or Not.’ Her album is currently available on iTunes and Amazon. www.beckyraedalton.com.

TACTICAL or "BOX” BREATHING – Through the Nose:

1. Inhale for 5 seconds (count 1-2-3-4-5).
2. Pause for 5 seconds.
3. Exhale for 5 seconds.
4. Hold your exhale for 5 seconds.
5. Repeat a minimum of 4 times, daily and as needed.
 
• Create a message or reminder with a picture of your nose or a message (e.g., “stay in your nose”) and put it on your mirror or refrigerator and/or on your phone.

WIM HOF Basic Breath Hold Protocol:
(Wim Hof Method app: https://www.wimhofmethod.com/wim-hof-method-mobile-app)

1st ROUND – 30 second min.
1. Take 30 full inhales – through your nose and mouth with a collapsing, relaxing, cathartic exhale. (Image shedding metabolic and emotional toxins).
2. At the 30th breath, exhale all your air and prepare to pause, float with your lungs empty.
3. Hold your pause for 30-seconds (min.). 
4. At the end of your breath hold, take a single inhale and hold for 15 seconds. Exhale. Feel the recovery.

2nd ROUND – 60 second min.
1. Take another 30 full inhales and exhales as above.
2. At the 30th breath, exhale all your air and prepare to hold your second pause.
3. Hold your exhale for 60-seconds (min.). 
4. After 60 seconds or your best hold, take a single inhale and hold for 15 seconds. Exhale.

3rd ROUND – 90 second min.
1. Take 30 full inhales and exhales as above  followed by a collapsing exhale release. 
2. At the 30th breath, exhale all your air and prepare to hold your final hold.
3. Hold your pause for 90-seconds (min.). 
4. After 90 seconds or your best hold, take a single inhale and hold for 15 seconds. Exhale. Take 30 to 35 similar breaths.
5. Return to normal breathing or finish with a Mitochondrial Hormetic impact to f

Catch Oxygen Plus at @oxygenplus on TikTok and Instagram

“Eat with your mouth and breathe through your nose” – so you’re as cool and calm as pro golfer, Phil Mickelson! As more and more people – including pro athletes – are learning, it’s all about the breath. And as you’ll hear from Dr. Charles Meakin, a M.D. who brings healthful breathing techniques to his patients and his own morning workout routine, nose breathing is the jam! Learn why mouth breathing isn’t as good as nasal breathing and how to overcome chronic mouth breathing (so nose breathing is your default) and be cool as a cucumber – on this episode of ‘We’re Not Blowing Hot Air: Dr. Charles Meakin Explains Why Nose Breathing Is the Jam!’ 

Catch Oxygen Plus at @oxygenplus on TikTok and Instagram