1 00:00:00,000 --> 00:00:11,080 Hello everyone and welcome to the Awaken Together podcast. I am Jen and today is another special 2 00:00:11,080 --> 00:00:20,240 guest episode. Anna is a trauma informed breathwork facilitator and soul purpose activator. In 3 00:00:20,240 --> 00:00:26,160 today's episode, we are going to dive into all the good stuff around breathwork, why 4 00:00:26,160 --> 00:00:31,520 it's so significant to be a part of your journey, what it can help with, and Anna is even going 5 00:00:31,520 --> 00:00:38,320 to guide us into a little breathwork towards the end of the episode as well. So with that, 6 00:00:38,320 --> 00:00:45,560 welcome Anna. Thank you so much, Jen. I'm so excited to be here and thank you for that 7 00:00:45,560 --> 00:00:51,800 wonderful introduction. Yes, great titles. I love what you are offering and I have to 8 00:00:51,800 --> 00:00:59,240 tell our listeners first and foremost how we even met because it's very special. So 9 00:00:59,240 --> 00:01:06,440 special. So one of my like very early on actually in my spiritual journey, I've shared on the 10 00:01:06,440 --> 00:01:13,320 podcast that I like was doing yoga. That's like kind of my way I started journeying and 11 00:01:13,320 --> 00:01:19,800 I was a yoga teacher and I was really feeling like I was in this place where I needed just 12 00:01:19,800 --> 00:01:25,480 a greater shift and just time for reflection. So I did this pretty ballsy thing and just 13 00:01:25,480 --> 00:01:33,240 booked this retreat with Rachel Brathen, who's known as Yoga Girl on social media. Kat and 14 00:01:33,240 --> 00:01:37,400 I have also talked about her a lot because Kat also was plugged into Yoga Girl, which 15 00:01:37,400 --> 00:01:44,760 is how we met. So Yoga Girl really bringing my people to me. But I signed up for this 16 00:01:44,760 --> 00:01:52,120 retreat. It was a huge risk. It was my first time leaving the country by myself and Anna 17 00:01:52,120 --> 00:02:00,520 and I connected in Aruba for this retreat, which was like 50 people. It was an incredibly 18 00:02:00,520 --> 00:02:07,600 transformative experience. And I know for myself like that planted the seeds that turned 19 00:02:07,600 --> 00:02:13,520 into huge transformations and shifts. And Anna, as you kind of share a little bit of 20 00:02:13,520 --> 00:02:20,800 your story, I know that so much has shifted since we met for you as well from that retreat. 21 00:02:20,800 --> 00:02:27,520 I know and what's so crazy about that retreat is that it was four years ago. Like this month, 22 00:02:27,520 --> 00:02:33,880 I think. And so we've truly gone like a full high school or college experience since then. 23 00:02:33,880 --> 00:02:40,760 And just so much growth has happened. So yeah, that was such a phenomenal experience. We 24 00:02:40,760 --> 00:02:48,640 were like little babies. And I knew a lot was going to change, but there's so many times 25 00:02:48,640 --> 00:02:54,480 I reflect back to that retreat. And yeah, I started hosting my own retreats like a couple 26 00:02:54,480 --> 00:03:00,520 years after that and just having that little cord. And we all became so, you know, we held 27 00:03:00,520 --> 00:03:04,400 such good space for each other in that moment. It's my first time having a whole group and 28 00:03:04,400 --> 00:03:11,240 like understanding that I think community component and that holding space because so much came 29 00:03:11,240 --> 00:03:16,880 up for all of us there. So much came up. And yeah, I really feel like it was so healing 30 00:03:16,880 --> 00:03:21,600 just because of that because the community and the acceptance and just the love that 31 00:03:21,600 --> 00:03:26,780 is shared without any judgment. And I think for me, that was like the first time I really 32 00:03:26,780 --> 00:03:33,200 experienced a group of people on that level of just like pure joy and acceptance and just 33 00:03:33,200 --> 00:03:38,660 like having a good time, but also healing. And for me too, that was a huge shift in my 34 00:03:38,660 --> 00:03:45,280 journey of I am this, you know, strong corporate woman into whoa, there's this whole other 35 00:03:45,280 --> 00:03:50,680 part of me of being a healer. And that was the first time I was like, this is coming 36 00:03:50,680 --> 00:03:51,680 out. 37 00:03:51,680 --> 00:03:56,880 Yeah, yeah, I remember we had a little dinner conversation there and you talking some about 38 00:03:56,880 --> 00:04:01,760 your life. I just like can see the little movie scenes in my mind. But yeah, why don't 39 00:04:01,760 --> 00:04:06,320 you share with our listeners kind of just some of the like bullet points of your spiritual 40 00:04:06,320 --> 00:04:09,840 journey even before that or starting there? 41 00:04:09,840 --> 00:04:15,080 Yes. Yeah. And first of all, so grateful we met on that experience. Oh my gosh, it came 42 00:04:15,080 --> 00:04:22,680 back around so many times. So beautiful. So beautiful. I love it so much. And so my story 43 00:04:22,680 --> 00:04:28,580 really goes back. I mean, if I pull it way, way back to like high school time, I was always 44 00:04:28,580 --> 00:04:34,700 really interested in psychology and substance abuse. So I was a girl reading books about 45 00:04:34,700 --> 00:04:41,320 addiction and kind of sign you take simultaneously experiencing forms of like depression and 46 00:04:41,320 --> 00:04:47,600 anxiety. And in my college years, I went through, you know, the party phase, that's pretty natural 47 00:04:47,600 --> 00:04:53,480 for people at that time period. But for me, I had layers of that anxiety and depression 48 00:04:53,480 --> 00:04:59,540 in it. And so it was just a difficult time for me personally to where took a year off 49 00:04:59,540 --> 00:05:05,380 of school, and then I came back and I graduated. And after that, I had been studying psychology 50 00:05:05,380 --> 00:05:11,040 and I was like, you know, I don't feel super healed by myself on my own right now. So instead 51 00:05:11,040 --> 00:05:17,480 of going down that route to become a therapist, I wanted to kind of work on myself. So kind 52 00:05:17,480 --> 00:05:23,880 of went to a default career and moved to Silicon Valley, went into sales and you know, business 53 00:05:23,880 --> 00:05:30,160 partnerships and became this corporate woman that I never really saw for myself. But at 54 00:05:30,160 --> 00:05:35,680 the time, that structure and that growth and that leadership, I think was what I needed. 55 00:05:35,680 --> 00:05:41,520 And it has helped kind of build me into the person that I am today. And when I was, you 56 00:05:41,520 --> 00:05:46,040 know, in that corporate space, I was mentoring with kids in the foster system. So I still 57 00:05:46,040 --> 00:05:53,160 had a little bit of that healing piece in me, but it just wasn't coming out full swing. 58 00:05:53,160 --> 00:06:01,360 And then I started following Yoga Girl. And I saw that she had a retreat in Aruba. And 59 00:06:01,360 --> 00:06:06,680 I was like, this looks so amazing, so incredible, very out of my comfort zone. And it was kind 60 00:06:06,680 --> 00:06:14,280 of more of vacation for me. I wanted to book. And then going to that retreat again, like 61 00:06:14,280 --> 00:06:20,200 that was the first time where I met beautiful people like you, Jen, and just the group of 62 00:06:20,200 --> 00:06:26,800 women that were there that were just so supportive. And that brought me back into like who I was, 63 00:06:26,800 --> 00:06:34,520 I think for the first time in so long. And ever since then, my spiritual journey has 64 00:06:34,520 --> 00:06:40,540 just blossomed and grown to the point where just a couple months ago, I have fully gone 65 00:06:40,540 --> 00:06:44,960 from being in the corporate world into, you know, having a spiritual based business and 66 00:06:44,960 --> 00:06:51,280 being a breathwork healer. And I'm very excited to be in this new phase of my life. And my 67 00:06:51,280 --> 00:07:00,920 Saturn return has just ended. Yeah, we did it. So yes, just that is kind of the shifts 68 00:07:00,920 --> 00:07:05,360 I've gone through. And now I'm here to be of service and just grow and see where this 69 00:07:05,360 --> 00:07:11,240 journey takes me. Beautiful. And yeah, I know you've you've experienced so many different 70 00:07:11,240 --> 00:07:15,240 like events and stuff watching your journey unfolds and what you've like learned from 71 00:07:15,240 --> 00:07:22,040 each thing. And I remember us talking past lives and all the stuff. So much has fallen 72 00:07:22,040 --> 00:07:28,480 on your path like along the way to and it's it's so funny, you know, the more people that 73 00:07:28,480 --> 00:07:32,760 I've gotten to connect with like that, you know, are familiar with this like spiritual 74 00:07:32,760 --> 00:07:38,320 path, like we go in different routes, but we all end up with kind of the same exact, 75 00:07:38,320 --> 00:07:43,680 you know, understanding and epiphanies, they just all kind of come out in different ways. 76 00:07:43,680 --> 00:07:49,800 But where you're left is just this really big like opening and acceptance of so much 77 00:07:49,800 --> 00:07:56,520 more there's like just a big community component to it, but also an understanding of how much 78 00:07:56,520 --> 00:08:03,560 these like simple practices can make such an impact on so many things like it's the 79 00:08:03,560 --> 00:08:08,680 little steps that actually matter and the showing up in places that scare you we talked 80 00:08:08,680 --> 00:08:14,040 about that a little bit before we started like, it's it's been wild because I think 81 00:08:14,040 --> 00:08:19,080 as you're living it, it feels like you're doing such little things. And then when you 82 00:08:19,080 --> 00:08:24,480 actually look back and retrospect and can see how significant those little choices were, 83 00:08:24,480 --> 00:08:31,600 it's wild. I love that. Yeah, just the little tiny moments that truly end up being transformational 84 00:08:31,600 --> 00:08:36,200 and they don't necessarily feel like that at the time. But then you look back and you're 85 00:08:36,200 --> 00:08:41,440 like, Wow, that was such a huge pivot. And what would my life be like without it? I so 86 00:08:41,440 --> 00:08:47,200 agree. And yeah, like with people going down their own spiritual path, it starts differently 87 00:08:47,200 --> 00:08:53,840 for everybody. And like you said, we do end up kind of in a similar space. At some point, 88 00:08:53,840 --> 00:08:58,440 I remember I had a roommate back in the Bay Area and you know, my corporate days and she 89 00:08:58,440 --> 00:09:03,960 was telling me about her past life and I was like, what is she talking about? Like, this 90 00:09:03,960 --> 00:09:09,320 is crazy. She has a past life and then cut to four years later, I tell people that I 91 00:09:09,320 --> 00:09:17,200 was a mermaid on the talk in when the planet was dying and normal part of my conversation. 92 00:09:17,200 --> 00:09:22,360 And I know I can I just think back to have so many times people shared stuff with me 93 00:09:22,360 --> 00:09:29,360 that, you know, ends up really feeling so underlined later, like, wow, even though that 94 00:09:29,360 --> 00:09:34,800 information I didn't know how to receive it. Like, wow, was that like, that ended up being 95 00:09:34,800 --> 00:09:40,920 a piece that helped me walk into a new scene, like with more acceptance, you know, to little 96 00:09:40,920 --> 00:09:45,920 nuggets. That's why you know that like when you share something, it doesn't always land 97 00:09:45,920 --> 00:09:51,300 well, you don't get that immediate gratification from so many little things you're often we're 98 00:09:51,300 --> 00:09:55,480 piecing seeds together for each other. And it's such a bigger picture than what we can 99 00:09:55,480 --> 00:09:56,480 see. 100 00:09:56,480 --> 00:10:02,680 I love that. Yeah. And that's why it's like so important to live your truth, right? Because 101 00:10:02,680 --> 00:10:07,560 like, as you're putting those little nuggets out there, maybe people don't resonate with 102 00:10:07,560 --> 00:10:11,760 it immediately at the moment, but they'll look back and say, Wow, I remember when Jen 103 00:10:11,760 --> 00:10:16,160 said this to me, and it didn't really land. But now it makes so much sense. And that's 104 00:10:16,160 --> 00:10:20,120 why it's just like, even if it feels like you're walking blind, sometimes it's just 105 00:10:20,120 --> 00:10:25,560 like so important to continue and move forward, even when that fear and that anxiety pops 106 00:10:25,560 --> 00:10:26,560 up. 107 00:10:26,560 --> 00:10:35,000 Beautiful and so freaking true. And on fear and anxiety, we take our next chapter into 108 00:10:35,000 --> 00:10:40,840 breath work. So I would love for you to first share like when that really started being 109 00:10:40,840 --> 00:10:46,320 significant on your journey, and then we can talk about all the benefits and yeah, how 110 00:10:46,320 --> 00:10:48,760 it can like really shift and change so many things. 111 00:10:48,760 --> 00:10:55,400 Awesome. Yeah, I'd love to and I know this has been huge for you to and nervous system 112 00:10:55,400 --> 00:10:59,680 regulation is something that's really important in your work as well. So I'm excited to hear 113 00:10:59,680 --> 00:11:05,380 your takes on it and how it ties into physical therapy. Yeah, absolutely. Yeah, it's such 114 00:11:05,380 --> 00:11:10,640 like a great mind body connection. But I did a breath work for the first time. Honestly, 115 00:11:10,640 --> 00:11:17,240 I can't really like pinpoint when because it had popped up at different yoga retreats 116 00:11:17,240 --> 00:11:24,160 throughout the years. But when I started doing it consistently as a practice was when COVID 117 00:11:24,160 --> 00:11:30,360 hit and there was that initial quarantine of everything is shut down, nobody's leaving 118 00:11:30,360 --> 00:11:35,840 the house and there was so much fear popping up in the collective and like rightfully so 119 00:11:35,840 --> 00:11:41,760 that was such a scary time for everybody. And on the flip side of that, I was really 120 00:11:41,760 --> 00:11:47,200 excited because I didn't have to go to this job anymore. And like I was doing it remotely. 121 00:11:47,200 --> 00:11:50,320 So I didn't have to commute 45 minutes in the morning in the afternoon, like I have 122 00:11:50,320 --> 00:11:56,360 to stay home and I found a breath work teacher online and I started doing it almost daily 123 00:11:56,360 --> 00:12:02,000 to where I would do like an hour experience with her either one on one or in a group. 124 00:12:02,000 --> 00:12:10,160 And it deepened my connection to my body and kind of spirituality as well. And my intuition. 125 00:12:10,160 --> 00:12:17,040 And while everyone was really kind of nervous and fearful, I was really excited about the 126 00:12:17,040 --> 00:12:24,480 this new opportunity that I had to learn more about myself and to go deeper. And as a result 127 00:12:24,480 --> 00:12:29,720 of that, I was feeling much more calm and just relaxed to the point where people are 128 00:12:29,720 --> 00:12:33,800 like, aren't you nervous? And I'm like, I guess this is different, but I actually feel 129 00:12:33,800 --> 00:12:41,580 really excited about this new realm I'm exploring. So I started doing it then and then about 130 00:12:41,580 --> 00:12:48,720 a year ago, I became certified to be a facilitator to bring that beauty and bliss to others. 131 00:12:48,720 --> 00:12:57,040 I love it. And yeah, let's get nerdy about it too, because yeah, I think for me, it's 132 00:12:57,040 --> 00:13:03,000 the same thing like yoga calls you to do so much breath work. And I think a lot of techniques 133 00:13:03,000 --> 00:13:08,080 are even explored. I know in yoga teacher training, I learned like a few techniques 134 00:13:08,080 --> 00:13:14,440 and would throw those into classes. But there is definitely that was, I think for me, yoga 135 00:13:14,440 --> 00:13:20,080 was nice because I got like my nervous system baseline down a little bit my fidgetyness, 136 00:13:20,080 --> 00:13:25,280 like being able to move while I was breathing was helpful in some ways. But you also learn 137 00:13:25,280 --> 00:13:29,440 that there's so many breath techniques that you can have in your toolbox that can accommodate 138 00:13:29,440 --> 00:13:36,840 for even a higher baseline of a busy mind. And I think we picture yeah, in different 139 00:13:36,840 --> 00:13:41,440 breath works, it's not always just that simple inhale and exhale, like there, there can be 140 00:13:41,440 --> 00:13:47,640 a lot of complexity that can give you a lot more stimulation, so that the focus is easier. 141 00:13:47,640 --> 00:13:54,240 But talking about that in regards to your nervous system first, and it definitely unlocks 142 00:13:54,240 --> 00:14:00,880 so much spiritual stuff. But what comes to mind in one of the initial like, light bulb 143 00:14:00,880 --> 00:14:10,280 moments from me, I'm a big fan of Wim Hof, you know, he's our guy. Wim Hof is, yeah, 144 00:14:10,280 --> 00:14:16,400 this guy that really, really focused deeply on breath work and his own like personal journey. 145 00:14:16,400 --> 00:14:25,360 And he really defied science. And he created a huge, a huge scene because I really think 146 00:14:25,360 --> 00:14:31,640 that science had previously said you cannot affect the autonomic nervous system, which 147 00:14:31,640 --> 00:14:37,960 is our, you know, sympathetic and parasympathetic and our body's response to, yeah, when we're 148 00:14:37,960 --> 00:14:43,000 stressed, and then when we go into that calm and regulation mode. And they said a lot of 149 00:14:43,000 --> 00:14:50,240 that is autonomic, it's automatic circumstance, we can't affect it. And then here's this guy 150 00:14:50,240 --> 00:14:56,200 that focused on breath work constantly. And then he started being able to do stuff that 151 00:14:56,200 --> 00:15:02,440 was unexplainable, like being able to regulate his temperature in ways being able to fight 152 00:15:02,440 --> 00:15:07,800 different diseases in his body, like in ways that should have been impossible. And he's 153 00:15:07,800 --> 00:15:13,840 sitting there interacting with it. So if we if we do a little nervous system review, the 154 00:15:13,840 --> 00:15:19,960 sympathetic is our body's fight, flight, freeze and fawn mode. That's what happens in response 155 00:15:19,960 --> 00:15:26,760 to stress, trauma, and some of us can be locked into this mode all the time with all of the 156 00:15:26,760 --> 00:15:32,400 constant stimulation we have in our environment. And then the parasympathetic normally comes 157 00:15:32,400 --> 00:15:36,560 online automatically. And that survival mode is supposed to come on just in times of a 158 00:15:36,560 --> 00:15:40,960 threat. But we kind of feel like we're in a threat all the time these days. So it's 159 00:15:40,960 --> 00:15:46,280 stand on a little more. And the parasympathetic is responsible for our regulation, which 160 00:15:46,280 --> 00:15:53,440 includes our body's temperature, our digestion, our immunity, the things that actually help 161 00:15:53,440 --> 00:16:00,960 us repair in our body. And that is something that when it's online more, our body can actually 162 00:16:00,960 --> 00:16:07,760 heal itself in really deep ways. And previously, that was just said to just be something that 163 00:16:07,760 --> 00:16:13,360 happens automatic. And now with the rise of autoimmune diseases, and all of this stuff 164 00:16:13,360 --> 00:16:20,960 that is deeply reflecting this problem within the nervous system and how it runs, I think 165 00:16:20,960 --> 00:16:27,240 returning to this knowledge of how breath work can actually change foundationally how 166 00:16:27,240 --> 00:16:33,560 your nervous system is working, as can yoga and all these things. But breath work is something 167 00:16:33,560 --> 00:16:39,480 so simple that you can literally do everywhere. And there is so much significance to it. And 168 00:16:39,480 --> 00:16:43,880 that's something that I think we can add to it. So beautiful. I love that overview of 169 00:16:43,880 --> 00:16:49,400 just the autonomic nervous system. So I think that should be really common knowledge. And 170 00:16:49,400 --> 00:16:54,360 I see the breath as a tool that's built into our bodies that we didn't really know that 171 00:16:54,360 --> 00:16:59,560 we had because we've always used it just to get oxygen to stay alive. But yogis, you know, 172 00:16:59,560 --> 00:17:05,980 5000 years ago, they were using this to regulate their own emotions, they were using it to 173 00:17:05,980 --> 00:17:12,000 release trauma, they were using it in prayer, they were using it for so many different things. 174 00:17:12,000 --> 00:17:16,960 And back then, too, they didn't have this constant go, go, go hustle culture. So it 175 00:17:16,960 --> 00:17:22,120 was very different. And it's almost more important now that we learn how to use the breath as 176 00:17:22,120 --> 00:17:26,640 a tool, because we're not breathing properly as a population. A really great example of 177 00:17:26,640 --> 00:17:30,900 that is checking in with yourself and noticing if you're breathing in through your nose more 178 00:17:30,900 --> 00:17:35,120 often or breathing in through your mouth, your mouth is just meant for communication 179 00:17:35,120 --> 00:17:39,920 and eating. It's not meant for breathing. But a lot of times, people are using it for 180 00:17:39,920 --> 00:17:45,560 breathing and that leads to negative physical effects on your body. So just as a population 181 00:17:45,560 --> 00:17:52,280 learning how to breathe and be cognizant of how you're doing it, but the breath can change 182 00:17:52,280 --> 00:17:57,080 the way your nervous system is responding to the world. Like Jen said, it has those 183 00:17:57,080 --> 00:18:02,760 different modes and humans are in fight or flight or your sympathetic nervous system 184 00:18:02,760 --> 00:18:09,480 95% of the time, which is an insane statistic and designed for that. Yeah, we're not supposed 185 00:18:09,480 --> 00:18:16,480 to be like, that high buzzing frequency so often of go, go, go. And there's actually 186 00:18:16,480 --> 00:18:21,800 something beyond fight or flight that's called a global high. And that's to where you're 187 00:18:21,800 --> 00:18:27,800 literally not dipping in to your parasympathetic or your rest and digest your body's so over 188 00:18:27,800 --> 00:18:33,400 your simulated that you're in a global high, and you're constantly moving and going and 189 00:18:33,400 --> 00:18:39,100 not stopping, which is honestly a trauma response for people that have experienced some sort 190 00:18:39,100 --> 00:18:43,440 of trauma. And then in order to not really feel those emotions, they will be working 191 00:18:43,440 --> 00:18:47,960 in nine to five, they will be working out afterwards, they'll be, you know, making dinner 192 00:18:47,960 --> 00:18:51,360 for the family, like it just doesn't really stop. And so they never get out of that nervous 193 00:18:51,360 --> 00:18:58,520 system. When you start to plug in different breath exercises, just in your day to day, 194 00:18:58,520 --> 00:19:04,480 not in like a one on one facilitator setting, but with just the simple breath exercises 195 00:19:04,480 --> 00:19:11,120 of doing like the box breath, or, you know, inter nostril breathing, Nadi Shahana, where 196 00:19:11,120 --> 00:19:16,360 you alternate and flip what nostril you're breathing through, you can get out of that 197 00:19:16,360 --> 00:19:22,440 global high state, you can get out of your sympathetic nervous system and switch into 198 00:19:22,440 --> 00:19:27,760 the calmness and the blissfulness of your rest and digest nervous system. And when you 199 00:19:27,760 --> 00:19:34,000 do that, your whole body slows down, like your heart rate slows, your breath slows, 200 00:19:34,000 --> 00:19:41,920 your pupils literally dilate, like you just feel more calm and tuning into that regularly, 201 00:19:41,920 --> 00:19:46,360 like not even in a breath work session, but just in your day to day taking two minutes 202 00:19:46,360 --> 00:19:50,440 to do the box breath can be a game changer. 203 00:19:50,440 --> 00:19:58,920 Yeah. And when we're actually in that state of actual calm, there is so much link to that 204 00:19:58,920 --> 00:20:08,160 starting to really amplify a lot of the spiritual journey. That's the way that we actually can 205 00:20:08,160 --> 00:20:14,360 feel into what is coming to us and why I feel like you're you sleep better, your dreams 206 00:20:14,360 --> 00:20:19,800 are more clear. There is just so much that comes up at in addition to that, that makes 207 00:20:19,800 --> 00:20:25,360 you be like just deeper sinked into everything. And it's wild. It's like, you know, this is 208 00:20:25,360 --> 00:20:32,600 something, this isn't like new information. This is definitely really old information. 209 00:20:32,600 --> 00:20:39,320 And especially in the US and how we're running, it's just we are we are so out of tune with 210 00:20:39,320 --> 00:20:46,360 what this very like relatively simple thing is. And this is how we actually come into 211 00:20:46,360 --> 00:20:53,520 a healing place. And within that, maybe even amplify more connectivity to every single 212 00:20:53,520 --> 00:20:59,960 thing else. And it's a huge component to your spiritual journey is to just learn how to 213 00:20:59,960 --> 00:21:05,960 breathe. It could be like the most important in so many ways. And I remember like realizing 214 00:21:05,960 --> 00:21:11,760 that, you know, our exhale is like our letting go. I remember hearing that yoga like again 215 00:21:11,760 --> 00:21:16,840 and again, but the exhale when it's dragged out, like it helps the body's parasympathetic 216 00:21:16,840 --> 00:21:22,160 to come online. There's just it's so it's so simple in so many ways. But when you know, 217 00:21:22,160 --> 00:21:27,740 like what your resting breath pattern is, it's often these like slow little sips using 218 00:21:27,740 --> 00:21:33,720 our neck muscles too much, like it holds the same energy behind the tension we're holding 219 00:21:33,720 --> 00:21:38,960 and the fear and all of it. It's like it's a physical like manifestation of that that 220 00:21:38,960 --> 00:21:44,320 you can see. And the breath work can actually be a huge way to shift that. 221 00:21:44,320 --> 00:21:50,920 Yeah, I love that so much when you pair an intention with the breath, you're not only 222 00:21:50,920 --> 00:21:56,480 tapping into that parasympathetic, but you might be releasing anxiety or tuning into 223 00:21:56,480 --> 00:22:02,000 love or tuning into your intuition. And it just adds another element of power that this 224 00:22:02,000 --> 00:22:09,000 tool has. So it can go from a daily practice for your physical body to this expansion into 225 00:22:09,000 --> 00:22:16,200 your mind, body, spirit, your full psychedelic experiences, breath work, like you take these 226 00:22:16,200 --> 00:22:23,260 psychedelics to feel into everything else. And you can literally make all these colors 227 00:22:23,260 --> 00:22:28,160 and patterns and wild stuff happen with enough breath work over time. I remember this like 228 00:22:28,160 --> 00:22:34,040 blowing my mind when I did this long chanting breath work for like 30 minutes and had just 229 00:22:34,040 --> 00:22:39,400 wild stuff come through. And I'm just like, it's that simple. Like, we think some of these 230 00:22:39,400 --> 00:22:46,040 things are like, so off and so out of hand and that it's all like woohoo and crazy. Breathe, 231 00:22:46,040 --> 00:22:50,000 breathe kind of like with some of this breath work styles for like 30 minutes and then see 232 00:22:50,000 --> 00:22:55,160 where you land with how real some of the spiritual stuff is. And I think you might change your 233 00:22:55,160 --> 00:22:59,040 mind kind of quick. You might change your mind. No, I totally agree with that. It's 234 00:22:59,040 --> 00:23:04,540 like you are the drug. Like you can use this mechanism of your breath and like getting 235 00:23:04,540 --> 00:23:10,160 more oxygen, getting more blood flow to actually feel high. Like your body will start buzzing. 236 00:23:10,160 --> 00:23:17,360 It'll feel tingly. Like you actually tap into serotonin, dopamine, like the chemicals in 237 00:23:17,360 --> 00:23:21,880 your brain that are stimulated by like Molly or psychedelics. It's like those will actually 238 00:23:21,880 --> 00:23:26,040 be opened up more. And so you start to feel really good, but you're also like opening 239 00:23:26,040 --> 00:23:31,440 your third eye and your crown chakra. So you're getting intuitive messages and guidance. And 240 00:23:31,440 --> 00:23:35,460 some people will see colors that align to the different chakras. And it's just such 241 00:23:35,460 --> 00:23:42,000 a beautiful and transformative experience that we don't even know we can do. Yep. And 242 00:23:42,000 --> 00:23:48,040 yeah, and you could literally make that happen sitting absolutely anywhere. And that is just 243 00:23:48,040 --> 00:23:53,840 wild. It shows how out of sync we are from really, really like simple stuff and how beautiful 244 00:23:53,840 --> 00:24:01,400 we actually are as like human beings. It's actually incredible. And then yeah, for breath 245 00:24:01,400 --> 00:24:07,920 work, you know, this is something that there, yeah, as Anna shared a few different styles, 246 00:24:07,920 --> 00:24:13,400 there's like so many techniques. And I also think in regards to like the nervous system, 247 00:24:13,400 --> 00:24:19,160 I think it's important. That's why, you know, as we get into like exercise and just body 248 00:24:19,160 --> 00:24:23,620 movement practices, I think that is like a good baseline to at least start reflecting 249 00:24:23,620 --> 00:24:28,300 on your breath. Like that, I want to share that because for me, I had such a terrible 250 00:24:28,300 --> 00:24:35,600 relationship with exercise from just toxic diet culture and not thinking of exercise. 251 00:24:35,600 --> 00:24:40,100 I thought of exercise so much as changing my physical form and not being the only point 252 00:24:40,100 --> 00:24:46,400 of it that I could never get myself to want to exercise because it was like self hatred 253 00:24:46,400 --> 00:24:52,200 and shame amplified times 2000. And then I think really what I connected as I started 254 00:24:52,200 --> 00:24:58,760 like reframing it into body movement and just realizing that that was a way for me to get 255 00:24:58,760 --> 00:25:04,240 out of my like busy head and get more into a meditative state. But a huge light bulb 256 00:25:04,240 --> 00:25:11,040 moment was I get to when I'm moving my body, I'm working with my breath to like, it's impossible 257 00:25:11,040 --> 00:25:16,880 to go into any type of body movement practice that has you know, is getting your heart rate 258 00:25:16,880 --> 00:25:22,940 up to not start paying attention to your breathing. And I was like, a kind of a big light bulb 259 00:25:22,940 --> 00:25:27,440 moment for me because I just didn't, I didn't pay attention to my breathing, right? It was 260 00:25:27,440 --> 00:25:30,680 something that happened automatically, I would have never in a million years thought twice 261 00:25:30,680 --> 00:25:34,720 about my breathing. And then you exercise and you'll realize like, wow, I'm really short 262 00:25:34,720 --> 00:25:39,240 of breath really easily. But you don't think that there's like a correlation, you develop 263 00:25:39,240 --> 00:25:44,280 like rhythms of breathwork through movement practices. And that was one way that I like 264 00:25:44,280 --> 00:25:51,520 kind of got into it. And with yoga, realizing how often I held my breath, when I was uncomfortable, 265 00:25:51,520 --> 00:25:56,880 and just noticing those like patterns I had a lot of that came out through body movement. 266 00:25:56,880 --> 00:26:01,600 And then I ended up like getting more into yeah, let me do some like fun sitting down 267 00:26:01,600 --> 00:26:06,440 ones and like laying down ones and explore like different techniques. And the more time 268 00:26:06,440 --> 00:26:11,920 I spent in that, like the more incredible like experiences I was having. 269 00:26:11,920 --> 00:26:17,240 That's so beautiful. I love that you made that shift from working with your body as 270 00:26:17,240 --> 00:26:22,880 something not to know be skinnier or you know, look a certain way, but just feel good in 271 00:26:22,880 --> 00:26:28,160 your body. And then that led you to notice your breath and that like continued down the 272 00:26:28,160 --> 00:26:32,040 rabbit hole until like, wow, my breath can actually be super powerful. 273 00:26:32,040 --> 00:26:37,800 Yeah, yeah. Yeah. And I think for patients, I tell them that all the time, like, you know, 274 00:26:37,800 --> 00:26:44,040 stop thinking as movement as this thing that's against you. More that you know, this, this 275 00:26:44,040 --> 00:26:51,720 is when we actually feel in control of our body and our breath, this tool can't be taken 276 00:26:51,720 --> 00:26:58,000 from you in so many ways, you know, your with your body is like the one thing you can control 277 00:26:58,000 --> 00:27:04,800 in some ways. And your breath is definitely something you can control. And nothing else 278 00:27:04,800 --> 00:27:09,360 really is any semblance of control. And I think that was huge for me to to realize that 279 00:27:09,360 --> 00:27:14,080 I can always control my breathing and how I'm doing it. And the fact that that is the 280 00:27:14,080 --> 00:27:20,600 only real guarantee in a lot of ways. And then what it like opens up doors to is incredible. 281 00:27:20,600 --> 00:27:25,980 And I do want to add to that too. Yeah, I read a book, I think it's called Breathe by 282 00:27:25,980 --> 00:27:34,880 James Nestor. Oh, my gosh, such a great recommendation. He talks so much about how you know, I know 283 00:27:34,880 --> 00:27:39,720 with a lot of people and maybe even some of our listeners, like, there's asthma and like 284 00:27:39,720 --> 00:27:47,080 all these breathing conditions, like respiratory problems and sleep apnea. And he really discusses 285 00:27:47,080 --> 00:27:51,960 in that book, like, this is a side effect of a lot of these things, right? Like our 286 00:27:51,960 --> 00:27:58,360 body just being in the stress response really long amounts of time and how yeah, it it might 287 00:27:58,360 --> 00:28:04,720 take some work. And if it's like, I literally can't breathe through my nose. It's something 288 00:28:04,720 --> 00:28:09,160 to practice. It's not going to always be so easy, because we're also dealing with a lot 289 00:28:09,160 --> 00:28:13,120 of side effects of stuff. So in that book, he really talks about his own personal journey 290 00:28:13,120 --> 00:28:19,720 of not being able to like, breathe besides like big mouth gulpy breasts, which does not 291 00:28:19,720 --> 00:28:25,600 circulate oxygen through our body at all. And how he like retrained himself into breath 292 00:28:25,600 --> 00:28:31,880 work again. And then yeah, started using it as a superpower. And that book's full of knowledge 293 00:28:31,880 --> 00:28:37,120 and studies and how we've evolved through breath work. It was so good. I love that. 294 00:28:37,120 --> 00:28:45,000 It's so funny. I have it like with me on my desk right now. It's so good. And I love it 295 00:28:45,000 --> 00:28:49,480 too. He talks about how to cure diseases in a holistic way. Like you said, like sleep 296 00:28:49,480 --> 00:28:56,400 apnea, snoring, asthma, when you change the way you breathe, you can actually counteract 297 00:28:56,400 --> 00:29:02,000 what those diseases are doing to your body. And he also discusses the evolution of like 298 00:29:02,000 --> 00:29:08,520 our facial structure and how it's not right now as we are because we are eating foods 299 00:29:08,520 --> 00:29:12,600 that are very soft. And because our brain is highly developed, and it's really large, 300 00:29:12,600 --> 00:29:17,920 and our vocal cords are really large, we have a really small sinus passageway, and our mouths 301 00:29:17,920 --> 00:29:23,840 have gotten smaller, which has made it harder for us to breathe. And so we're kind of actually 302 00:29:23,840 --> 00:29:28,220 going against the grain and what's good for us. And so tuning into your breath and learning 303 00:29:28,220 --> 00:29:35,120 how to do it is a great physical practice. And I've learned too that life longevity is 304 00:29:35,120 --> 00:29:41,280 a direct correlation between life longevity is your breath. It's not diets, it's not exercise. 305 00:29:41,280 --> 00:29:46,760 It's your ability to breathe properly. And that's like our baseline for like respirations 306 00:29:46,760 --> 00:29:52,760 per minute has changed. They've literally adapted to our unhealthiness. Like, like, 307 00:29:52,760 --> 00:29:58,240 okay, you used to only need to take like eight breaths within the minute now we're up to like, 308 00:29:58,240 --> 00:30:03,080 you know, that was mind blowing in that book too. Like we medically had to shift all these 309 00:30:03,080 --> 00:30:08,400 normative values, because we're so out from what it used to be. And that's mind blowing 310 00:30:08,400 --> 00:30:09,400 too. 311 00:30:09,400 --> 00:30:15,080 It's so crazy. It's just so crazy. And like, how like when you're having a panic attack, 312 00:30:15,080 --> 00:30:19,960 your default is to breathe really, really quickly and really shallowly because you think 313 00:30:19,960 --> 00:30:23,640 that's going to get more oxygen to your body, but it's actually over breathing and it's 314 00:30:23,640 --> 00:30:28,400 doing the opposite. And so in those moments of like fear and anxiety and panic, you really 315 00:30:28,400 --> 00:30:33,160 need to slow down and just like count your exhales and breathe out for your through your 316 00:30:33,160 --> 00:30:37,880 mouth and just slow breathe. And that's what's super, super calming. 317 00:30:37,880 --> 00:30:44,000 Yeah, we have every instinct to do what the opposite is. And there is like very, yeah, 318 00:30:44,000 --> 00:30:48,560 that book really painted the picture of why it's so easy to fall into that. But it's also 319 00:30:48,560 --> 00:30:54,000 yeah, a thousand percent our society. But yeah, when you think of this, like in the 320 00:30:54,000 --> 00:30:59,320 like awakening like mindset, it's actually crazy. You know, we've fallen from all of 321 00:30:59,320 --> 00:31:04,520 these like natural things and now the fallout of symptoms because of that is like really 322 00:31:04,520 --> 00:31:10,960 long and maybe, you know, we can get so overwhelmed by like, which things we need to do and like 323 00:31:10,960 --> 00:31:17,680 we can start turning even our spiritual practices into another stress cycle and turn every single 324 00:31:17,680 --> 00:31:23,600 thing into something so much bigger when we have so many like tools within us. And it 325 00:31:23,600 --> 00:31:29,580 does take practice to like get into that. But I noticed with consistent yoga for me, 326 00:31:29,580 --> 00:31:33,080 how much that started changing what I was noticing and paying attention about myself 327 00:31:33,080 --> 00:31:38,960 as I was moving into things and the awareness behind my breath, like amplified greatly. 328 00:31:38,960 --> 00:31:43,040 The more you practice something, the more it becomes like in the forefront of what you 329 00:31:43,040 --> 00:31:47,360 notice and pay attention to. And even after reading that book, I was like looking, I was 330 00:31:47,360 --> 00:31:53,600 like mouth breather. I was like, I want to teach them. I was like noticing everyone I 331 00:31:53,600 --> 00:31:56,960 tell my patients this all the time. But it was so wild. I was like going through the 332 00:31:56,960 --> 00:32:01,440 grocery store watching everyone's breathing pattern. I was all big. 333 00:32:01,440 --> 00:32:05,920 It was like you notice things that you never noticed before. And you're like, oh my gosh, 334 00:32:05,920 --> 00:32:09,880 like this is so prevalent. It's happening everywhere. And like I remember sitting in 335 00:32:09,880 --> 00:32:14,140 class and like hearing people behind me breathing and being like, why is this person breathing 336 00:32:14,140 --> 00:32:19,520 so loudly? And I was like, I know why. Yeah, yeah, yeah. There's like, it completely makes 337 00:32:19,520 --> 00:32:24,280 sense. But it doesn't mean that the work is not important. And it doesn't mean that we 338 00:32:24,280 --> 00:32:30,600 can just say, I can't do that and just close the chapter. The fact that we can't well is 339 00:32:30,600 --> 00:32:36,840 a giant like alert system that something is off. And so instead of treating it like I 340 00:32:36,840 --> 00:32:42,040 just can't do it, it's something to really explore and trial with. And it matters for 341 00:32:42,040 --> 00:32:47,920 so many reasons. But mainly like start with it being a journey for your health. And I 342 00:32:47,920 --> 00:32:52,600 think what you'll get is a ripple effect even beyond that will be incredible too. 343 00:32:52,600 --> 00:32:57,560 Yeah, it's so beautiful. It helps your body and it helps that mind body spirit connection. 344 00:32:57,560 --> 00:33:00,640 I know for me, like it's really beautiful. You said you notice how this changed your 345 00:33:00,640 --> 00:33:05,200 life through yoga, intentional breathing. When I started doing like one on one breath 346 00:33:05,200 --> 00:33:11,160 sessions or even just breath practices throughout my day, I was able to start understanding 347 00:33:11,160 --> 00:33:16,880 which thoughts of mine were like the inner critic and anxiety or fear versus like what 348 00:33:16,880 --> 00:33:24,560 was my true higher self or like my intuition or just like my soul and just the calmness 349 00:33:24,560 --> 00:33:28,480 of moving forward. And I could differentiate those thoughts and instead of kind of freaking 350 00:33:28,480 --> 00:33:32,320 out and reacting to them, I would say, okay, that's my thought. And I would just kind of 351 00:33:32,320 --> 00:33:38,000 let it pass versus before that I would feel like I needed to act on those different thoughts. 352 00:33:38,000 --> 00:33:43,720 And that is something like that I know was a result of doing breath work because I was 353 00:33:43,720 --> 00:33:48,880 tapping into my parasympathetic nervous system more often than I was before to where those 354 00:33:48,880 --> 00:33:52,760 other thoughts were always at the forefront because I was moving so quickly and always 355 00:33:52,760 --> 00:33:59,560 going and just constantly like that hustle and striving and being a high achiever. So 356 00:33:59,560 --> 00:34:03,360 those thoughts were there all the time. And now that I'm like relaxing a little bit more, 357 00:34:03,360 --> 00:34:08,160 I just notice them and kind of allow them to be there and I can like feel it. And then 358 00:34:08,160 --> 00:34:11,880 I can let them pass so much more easily than I used to. 359 00:34:11,880 --> 00:34:18,920 Yeah, there's a reason they say like the doing meditation and breath work like gets you out 360 00:34:18,920 --> 00:34:23,920 of yeah, out of those cycles of responding to every single thought you learn to become 361 00:34:23,920 --> 00:34:30,380 the witness, watch those things and then detach from it and go into a space of just so much, 362 00:34:30,380 --> 00:34:34,240 so much peace and surrender. And then that carries over into all of your actions, how 363 00:34:34,240 --> 00:34:39,880 you move through the world, how you respond to people, all the things, all of the things. 364 00:34:39,880 --> 00:34:45,040 And I breath work too, it's like, it's an easier form of meditation because it's hard 365 00:34:45,040 --> 00:34:48,480 to just sit there and close your eyes and to like focus. 366 00:34:48,480 --> 00:34:54,000 Yeah, absolutely. And there's so many complexities as I was saying that you can play with breath 367 00:34:54,000 --> 00:34:59,480 work that challenges you to focus in so many fun ways like that for me was huge too. 368 00:34:59,480 --> 00:35:04,680 Yeah, exactly. So many different ways to do it. And one thing I did want to touch on too 369 00:35:04,680 --> 00:35:10,120 was like in this trauma response of, you know, being in that pair or the sympathetic all 370 00:35:10,120 --> 00:35:16,000 the time, our bodies like when we experience trauma, when we're overstimulated, our brain 371 00:35:16,000 --> 00:35:22,880 can't process what's happening that quickly. And so those emotions of fear or like pain, 372 00:35:22,880 --> 00:35:29,000 they get stuck inside of our bodies and we're kind of carrying them around as baggage. And 373 00:35:29,000 --> 00:35:33,960 breath work is what goes beyond the conscious mind, you're dipping into the subconscious, 374 00:35:33,960 --> 00:35:38,760 which is like talk therapy is fantastic for, you know, working through and processing emotions 375 00:35:38,760 --> 00:35:43,360 in the conscious. But when you want to actually get deep and release, that's what breath work 376 00:35:43,360 --> 00:35:48,800 can do. It can kind of hit those pieces in your body and allow you to release it. And 377 00:35:48,800 --> 00:35:55,000 an example I like to use is when an animal like a gazelle, for example, like on the African 378 00:35:55,000 --> 00:36:00,720 safari is being chased by a lion and the lion wants to feed his family. And that is 379 00:36:00,720 --> 00:36:06,160 like a fight or flight mode for that gazelle, right? They're running away. And for like 380 00:36:06,160 --> 00:36:10,240 in this example, if the gazelle escapes for whatever reason, like a pack of baboons, like 381 00:36:10,240 --> 00:36:15,220 scares the tiger or a lion away, like that gazelle is going to have this response in 382 00:36:15,220 --> 00:36:19,080 its body. So it was in fight or flight, and then it's going to go ultimately into freeze 383 00:36:19,080 --> 00:36:24,520 because it almost died. And then after that, it's going to slowly start twitching. And 384 00:36:24,520 --> 00:36:29,840 then before it leaves and moves on, it's going to do like a full body shake to release the 385 00:36:29,840 --> 00:36:36,200 trauma that just happened to get it out of its body. But humans, on the other hand, instead 386 00:36:36,200 --> 00:36:41,900 of shaking and releasing when we experiencing, experience these traumas, we just stuff it 387 00:36:41,900 --> 00:36:47,360 on down. And like we like we hold it in our brain can't process it all at once. And so 388 00:36:47,360 --> 00:36:53,040 our body takes over and holds that. And we don't even realize how much we're holding 389 00:36:53,040 --> 00:36:59,600 or how heavy that can feel or know when that's being triggered. And so breathwork can get 390 00:36:59,600 --> 00:37:05,440 you into into your body to feel into those emotions and have a really safe emotional 391 00:37:05,440 --> 00:37:11,240 release, just a little why a lot of times people will cry, will sometimes yell, will 392 00:37:11,240 --> 00:37:16,240 have you like kind of hit your fist to release anger. And it's just that letting go which 393 00:37:16,240 --> 00:37:22,720 can feel so so good. Yeah, the emotional release. It's actually incredible when that happens, 394 00:37:22,720 --> 00:37:26,640 because it's an emotion that's so not tied with a thought, you know, you can tell it's 395 00:37:26,640 --> 00:37:34,440 like coming from just an actual sense of safety. It's a very unique experience. Yeah, like 396 00:37:34,440 --> 00:37:39,040 and you've talked about that happening in like hip openers and yoga before too. Yeah. 397 00:37:39,040 --> 00:37:43,840 And honestly, like the initial pattern will be, okay, I'm going into something that makes 398 00:37:43,840 --> 00:37:49,600 me very uncomfortable, let me hold my breath. And I can see you know how it plays out. And 399 00:37:49,600 --> 00:37:53,160 that plays out way more than on the yoga mat. So if in the yoga mat, I'm carving out the 400 00:37:53,160 --> 00:37:58,320 space actually do it different. And I'm like, Okay, I'm uncomfortable. This brings stuff 401 00:37:58,320 --> 00:38:05,200 up. Let me focus on exhaling and breathing slowly. And then yeah, huge shaking responses 402 00:38:05,200 --> 00:38:10,880 I've had come up huge tears. I've had that happen with a lot of clients. So yeah, this 403 00:38:10,880 --> 00:38:14,520 this can bring up stuff. And it's not because you're doing it wrong. It's because everything 404 00:38:14,520 --> 00:38:20,160 is happening right and your body is actually releasing what it needs to. And it's not that 405 00:38:20,160 --> 00:38:25,280 if you don't have those experiences, but it's not so very impactful. But I think a lot of 406 00:38:25,280 --> 00:38:30,640 times to bring our body down into a sense of calm can be the first time we've actually 407 00:38:30,640 --> 00:38:37,240 let our guard down enough. And yeah, the parasympathetic is deeply responsible for a lot of this stuff 408 00:38:37,240 --> 00:38:41,520 too. So of course, like it's it's going to come up, it's lowering your heart rate. There's 409 00:38:41,520 --> 00:38:46,080 so many things that can come up when you're not just like at this baseline of trying to 410 00:38:46,080 --> 00:38:50,360 look outside of you to see who's going to kill you who's going to take you down. That 411 00:38:50,360 --> 00:38:54,880 is not a mode where you're going to be like, I should cry. Like it just doesn't happen. 412 00:38:54,880 --> 00:38:59,960 You know, you're you're just moving on from every single thing so quick. Anna, why don't 413 00:38:59,960 --> 00:39:05,140 you tell us before we do our guided breathwork session, for people that are wanting to kind 414 00:39:05,140 --> 00:39:10,160 of like look into different styles. We're definitely going to shout out your page too. 415 00:39:10,160 --> 00:39:14,720 Because we have some awesome little tips, but give some of the basic ones to kind of 416 00:39:14,720 --> 00:39:19,120 look into when you're first like starting your breathwork journey, just to kind of hear 417 00:39:19,120 --> 00:39:26,000 there's some of the titles and terms. Sure. Yeah. So I will just quickly go over the box 418 00:39:26,000 --> 00:39:32,360 breath as like an easy one to practice. And Navy SEALs are actually taught this. So you 419 00:39:32,360 --> 00:39:37,000 know, if they're doing it, then it's good. And it works, right. So that's where you're 420 00:39:37,000 --> 00:39:42,160 just inhaling in through the nose and you do it for four counts. And then you hold it 421 00:39:42,160 --> 00:39:46,200 there for four counts. And then you release through the mouth for four counts and hold 422 00:39:46,200 --> 00:39:50,360 it there for four counts. And that's called a box breath for a reason. If you kind of 423 00:39:50,360 --> 00:39:55,360 look at the pattern of the breath, it is just simply going in that box motion. And that's 424 00:39:55,360 --> 00:40:01,600 a really easy way to tap into the parasympathetic nervous system. And if you do that for 30 425 00:40:01,600 --> 00:40:07,240 minutes, or even just until your body feels regulated, which could, you know, for some 426 00:40:07,240 --> 00:40:13,480 people be three minutes or one minute, it can make a big difference really quickly. 427 00:40:13,480 --> 00:40:18,120 There are lots of different breath patterns that you can do in a session. So there's the 428 00:40:18,120 --> 00:40:26,240 Wim Hof type breathing. There's triactive type breathing, there's holotrophic type breathing. 429 00:40:26,240 --> 00:40:30,880 And that's where you're really going to be getting deep, deep into it. I know sessions 430 00:40:30,880 --> 00:40:38,040 can last between one hour to three hours, depending on how far you want to go with it. 431 00:40:38,040 --> 00:40:43,200 And you can do this with, you know, different facilitators at yoga studios, or, you know, 432 00:40:43,200 --> 00:40:46,760 with people like myself that are trained to be a facilitator and can work with you one 433 00:40:46,760 --> 00:40:47,760 on one. 434 00:40:47,760 --> 00:40:54,280 Yeah, I love it. And I know, yeah, the alternate nostril breathing that you brought up is a 435 00:40:54,280 --> 00:40:58,480 really good like beginner friendly one and diaphragmatic breathing is something that 436 00:40:58,480 --> 00:41:04,720 I do with a lot of my patients because it's crazy how our diaphragm is a muscle, we can 437 00:41:04,720 --> 00:41:09,720 strengthen it. And when we're breathing with the proper muscles, we save our neck so much 438 00:41:09,720 --> 00:41:16,360 tension. Our chest is even in the physiological side of it. I'm always trying to teach patients 439 00:41:16,360 --> 00:41:22,360 like breathing techniques, just to yeah, actually circulate oxygen through and to work on the 440 00:41:22,360 --> 00:41:26,860 muscles that are meant to be working so you're not over stressing these muscles that were 441 00:41:26,860 --> 00:41:32,000 never designed to be carrying the load of everything. Because you're, your breathing's 442 00:41:32,000 --> 00:41:38,360 not correct. And that happens all the time. But yeah, I think this is definitely stuff. 443 00:41:38,360 --> 00:41:43,960 I think if you are knowing that you have that background of trauma, like the facilitators 444 00:41:43,960 --> 00:41:48,120 can make such a huge difference, because they're going to be able to hold space for you as 445 00:41:48,120 --> 00:41:53,240 this stuff is coming up. And I think more therapy offices are adding in breathwork because 446 00:41:53,240 --> 00:41:59,920 they're understanding the significance behind that, and how much it's connected. And yeah, 447 00:41:59,920 --> 00:42:03,880 there's also like, you know, I've definitely done a lot of different styles on YouTube 448 00:42:03,880 --> 00:42:08,600 just to kind of figure out like what fit what fit was good for me. But I know having that 449 00:42:08,600 --> 00:42:13,320 extra level of like a coach is to go over like how you're doing it, because even seeing 450 00:42:13,320 --> 00:42:19,000 an example, it's really easy to still have compensation within your body from you know, 451 00:42:19,000 --> 00:42:21,400 years of breathing through certain patterns. 452 00:42:21,400 --> 00:42:26,520 Yeah, absolutely. And I love that you said how your posture like affects your breathing. 453 00:42:26,520 --> 00:42:33,960 Oh my gosh. So much. So much. It's like we're not like even that like our modern day posture 454 00:42:33,960 --> 00:42:38,480 is impacting like how much air and oxygen we're getting, which then makes us go into 455 00:42:38,480 --> 00:42:43,960 fight or flight more often. Like how, how crazy is this? It's all connected. It's the 456 00:42:43,960 --> 00:42:49,240 same homework, we can give you a million reasons why the homework matters. Just the homework, 457 00:42:49,240 --> 00:42:57,160 I know. So yeah, just to like segue or piggyback off that I have a workbook that I created, 458 00:42:57,160 --> 00:43:02,480 it's called Modern Breathwork for your evolution, where I talk about the benefits of breathwork, 459 00:43:02,480 --> 00:43:07,160 kind of where it came from and how it impacts your body, like on a physiological level, 460 00:43:07,160 --> 00:43:11,600 and how it impacts your mind too, because it gets you out of different habits and patterns 461 00:43:11,600 --> 00:43:16,020 that you may have been playing out for years and years and years. And within that too, 462 00:43:16,020 --> 00:43:21,480 there are some very simple exercises of doing, you know, Nadi Shahana, the intranostural 463 00:43:21,480 --> 00:43:25,840 breathing, halo active patterns, which is into the nose out through the mouth, which 464 00:43:25,840 --> 00:43:30,880 is a great heart, heart opener, and then even the box breath and how to pair that with your 465 00:43:30,880 --> 00:43:35,740 own intentions. So you can work through, you know, whatever you're personally working through 466 00:43:35,740 --> 00:43:41,880 on that day. So that's just a really easy resource. It's the best workbook. I love it. 467 00:43:41,880 --> 00:43:47,840 Thank you. Yes, I know it Jen helped me launch that I get up, get that off the ground. And 468 00:43:47,840 --> 00:43:53,800 it's just been so awesome. I've actually had a couple like therapists that have said that 469 00:43:53,800 --> 00:43:57,520 they want to offer it to their clients just as a resource for people. Yeah. And how can 470 00:43:57,520 --> 00:44:02,120 they find it one more time while we're on? Yeah, yeah. So modern breathwork for your 471 00:44:02,120 --> 00:44:08,580 evolution is just $13 available through Amazon at any time, or you know, following just going 472 00:44:08,580 --> 00:44:12,880 to my page and I have it listed there. Yeah, and give us your handle. We're here. Let's 473 00:44:12,880 --> 00:44:21,360 do it. The Anna Lee underscore breathwork. And that is on Instagram and Tik Tok. Yay. 474 00:44:21,360 --> 00:44:26,920 And with that, Anna is going to guide us just through a short and sweet just so we can get 475 00:44:26,920 --> 00:44:31,880 in. So if you are in the space where you can do a little breath work guided with us, or 476 00:44:31,880 --> 00:44:38,080 you can come back to this episode when you're in a good spot to do it. And I'm so excited. 477 00:44:38,080 --> 00:44:45,840 Me too. So I picked one that is actually from the book breath. So I'm happy that you brought 478 00:44:45,840 --> 00:44:51,800 that up. And just a little bit of background on it. This breath has been used in different 479 00:44:51,800 --> 00:44:59,040 prayers throughout the ages, like Buddhists have used this. In African culture, Hawaiian, 480 00:44:59,040 --> 00:45:04,640 American, Christian, like Taoist, all these different things. And they found that the 481 00:45:04,640 --> 00:45:12,200 perfect breath of getting the right amount of oxygen to your body of you know, circulation, 482 00:45:12,200 --> 00:45:18,240 heart functioning, nervous system attuned to peak frequency, all these beautiful things 483 00:45:18,240 --> 00:45:22,680 can be taken away from this breath. And just as an example, like if you've ever heard Sat 484 00:45:22,680 --> 00:45:29,240 Nam, and Kundalini Yoga, you are inhaling for five and a half seconds and exhaling and 485 00:45:29,240 --> 00:45:33,720 speaking for five and a half seconds. When you do the OM meditation, you're supposed 486 00:45:33,720 --> 00:45:38,000 to be inhaling for five and a half seconds and exhaling for five and a half seconds. 487 00:45:38,000 --> 00:45:42,600 And then the Ave Marina, if you're Catholic and have that background, that is the same 488 00:45:42,600 --> 00:45:47,120 exact thing that song is a five and a half and five and a half alteration. And that's 489 00:45:47,120 --> 00:45:51,200 like the perfect quote unquote, perfect breath. So I thought that would be a great thing for 490 00:45:51,200 --> 00:45:56,240 us to do today just for a minute. And I will be guiding you through the halo active version 491 00:45:56,240 --> 00:46:01,480 of this. So you will be inhaling through the nose for five and a half seconds and exhaling 492 00:46:01,480 --> 00:46:06,120 through the mouth. And we'll just do it for one minute. And you can really notice the 493 00:46:06,120 --> 00:46:11,760 shifts that take place in your body when you settle in and get really intentional with 494 00:46:11,760 --> 00:46:16,480 this tool that you're using. So with that, Jen, do you have any questions? And I'll ground 495 00:46:16,480 --> 00:46:17,480 this thing. 496 00:46:17,480 --> 00:46:21,640 No, that was amazing. I got chills like describing like, of course, it syncs up through across 497 00:46:21,640 --> 00:46:23,280 so many different things. 498 00:46:23,280 --> 00:46:28,880 This stuff is just so beautiful and like so nuanced. And it's been around for so long. 499 00:46:28,880 --> 00:46:31,800 And I'm so happy. It's like coming back up again. 500 00:46:31,800 --> 00:46:40,060 All right, let's do it. So go ahead and just sit into your space. Put your hands up to 501 00:46:40,060 --> 00:46:44,640 receive more energy. If you feel like you want to ground, put your hands down and just 502 00:46:44,640 --> 00:46:50,880 know we'll be taking big inhales in through the nose and exhaling through the mouth. Okay. 503 00:46:50,880 --> 00:47:00,680 Three, two, one, inhale through the nose. Two, three, four, five, and exhale through 504 00:47:00,680 --> 00:47:13,640 the mouth. Four, five, inhale through the nose. Three, four, five, exhale through the 505 00:47:13,640 --> 00:47:31,560 mouth. Three, four, five, inhale again through the nose. And exhale through the mouth. Inhale 506 00:47:31,560 --> 00:47:42,480 again through the nose. Exhale through the mouth, letting it all go. Letting that air 507 00:47:42,480 --> 00:47:51,480 fall out of your mouth. Inhale again through the nose, filling up your chest and your belly. 508 00:47:51,480 --> 00:47:59,000 Exhale again through the mouth. And just one more round, taking a really deep inhale in 509 00:47:59,000 --> 00:48:12,200 through the nose. And on this exhale, do an audible exhale and just let it all go. And 510 00:48:12,200 --> 00:48:18,040 there you go. You can return back into your normal breathing, settle in and just notice 511 00:48:18,040 --> 00:48:25,840 if you feel a little bit more calm, a little bit more relaxed, to let any anxiety go. Hopefully 512 00:48:25,840 --> 00:48:33,320 you feel a little bit better. Yeah. So simple. So nice. Thank you so much, Anna, for guiding 513 00:48:33,320 --> 00:48:39,480 us in that and all of your knowledge. Make sure if you're listening that you go follow 514 00:48:39,480 --> 00:48:45,920 and support Anna and we look forward to seeing you for another episode of Awaken Together 515 00:48:45,920 --> 00:49:10,120 Podcast. Thanks for being here, Anna. Thank you so much for having me. Bye. Bye.