Conscious Breathing Podcast

By: Steven Scott
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  • Summary

  • The Conscious Breathing podcast was created to explore how breathing plays a critical role in our health, relationships, Come with us on this journey where we extract the wisdom of experts from around the world into a unified understanding of breath and the role of carbon dioxide and oxygen in our health. The way we breathe can have a profound impact on our physiology which influences our relationships, sex life, energy levels, ability to concentrate, and remember and much more. We breathe between 10 to 20kg 20 to 40lbs) of air per day. Compared to food, we only consume about 1 to 2kg (2 to 4lbs) per day and water even less at We explore a large range of health topics with these guiding principles in mind.
    Copyright 2020 All rights reserved.
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Hygiene & Healthy Living
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Episodes
  • CBP#12 Rhythmic 3-Dimensinal Breath with Physiotherapist Lotte Paarup

    CBP#12 Rhythmic 3-Dimensinal Breath with Physiotherapist Lotte Paarup
    Sep 8 2022

    Lotte Paarup is a physiotherapist and expert in Breathing Therapy. Lotte works with the Optimal Rhythmic 3-dimensional Breath.

    0:09 Lotte’s background as a physiotherapist 2:10 How Lotte’s injury got her into learning about breathing 3:07 How learning Pilates taught her about breathing 4:15 Lateral breathing 4:57 The 3-dimensional breath 6:14 Stress is the main problem. Sympathetic and parasympathetic nervous system 8:11 Exercises to mobilize rib cage. Proprioception and fascia 9:38 Tight fascia reduces proprioception. Elastic fascia is all around the respiratory system 10:23 Balls and towels and other tools to help work the fascia 11:38 Demonstration of how to use the ball to pull the tissue around your joints and bones to loosen up the fascia 12:39 Traumas stored in the fascia system 14:11 Unresolved tension can make the body not ready for the breathing exercises 16:14 Types of issues better breathing has helped with 19:26 When to use different sized balls and other tools such as a sock or tennis ball 20:50 Starting with the back and moving to the ribcage and breastbone  23:10 Demonstration exercise of using a ball on clavicles and breastbone 26:22 Breathing is a good hack into the nervous system 27:48 When it can be painful and locked breath from years of little movement 28:35 Humming 30:13 The importance of humming  31:34 Hummings effect on the vagus nerve 32:44 The importance of slow breathing 34:01 Friendly relationship with your body. When your body says no. 35:27 The importance of massaging hands and feet for nervous system when stressed 36:40 Working with the jaw and neck and tongue connections with diaphragm 37:11 Working with the North and South of the body 38:24 Working the psoas muscle 39:14 Breathing is very intense if not ready 40:00 The whole body connection 41:11 Exercise to wake up the psoas 42:18 How you walk affects the psoas 43:11 The relationship between the core muscles and the diaphragm 47:46 Core cooperation 50:36 Breathing while lifting weights 53:44 Emotions are expressed through the breath 54:27 Breathing can change the way you look at life and the way you feel 56:00 Breathing while talking 57:47 Stress release of squeezing a ball (especially with spikes) 59:05 Breathing while in a conflict with someone 1:00:17 Breathing so you can choose 1:02:05 Using your hands exercise to create a good breath 1:07:28 Find more about Lotte’s work at Åndedrættet.nu
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    1 hr and 10 mins
  • CBP#11 Use Breathing to Be More Resilient to Stress and Raise HRV with Dr Jay Wiles

    CBP#11 Use Breathing to Be More Resilient to Stress and Raise HRV with Dr Jay Wiles
    Aug 10 2022
    Learn how to become more resilient to stress by using breathing to increase your HRV with Dr Jay T Wiles. Dr Wiles is an expert and authority on the interconnection between the human stress response and health performance and optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He is the co-founder and Chief Scientific Officer of Hanu Health. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance. Dr. Wiles has an extensive history of working with top-performing athletes in the PGA, LPGA, MLS, MLB, ATP, and WTA. His consulting firm, Thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research, development of therapeutics, and development of behavioral retention programs. Dr. Wiles has operated as the cohost of the Ben Greenfield Podcast since 2019 and hosts the Hanu Health Podcast. 0:31 Introduction of Dr Jay Wiles 1:13 What is stress resiliency? 2:42 Our ability to adapt to stress 4:07 Why our ability to respond to stress decreased compared to the past? 4:13 Microtraumas 6:06 Hormetic stress 7:37 HRV is a good way to measure stress 7:49 What is HRV and why it is a non-invasive proxy to measure stress 10:20 Respiratory sinus arrhythmia (RSA) relationship to respiratory cycles 11:48 Why heart rate decreases when you exhale 12:18 Vagus nerve responsible for speeding and slowing of heart rate 12:48 Baroreflex mechanism (baroreceptors influence blood pressure regulation) 14:14 Difference between homeostasis and allostasis 16:26 How to influence HRV through breathing 18:08 Why baseline HRV doesn’t matter as much as how you can influence it through breathing 19:00 Does increasing HRV correlate to a reduction in stress? 21:13 How breathing creates nice symmetrical peaks and valleys 22:28 The association between heart rates being high or low and HRV 23:35 Relationship between blood pressure and HRV 24:01 How does HRV change through the sleep cycles 25:32 Is REM sleep associated with more stress? 26:18 Why a decrease in HRV is not always bad or indicate stress 27:28 HRV and depression 29:29 How Oura ring and Whoop measure HRV differently 33:47 Why you shouldn’t compare HRV to other people 34:23 Your ability to respond to stress is measured by your change in HRV 36:01 HRV decreases as we get older 38:06 Cardiovascular fitness improves HRV and our ability to handle stress 38:58 Increasing stress resilience with exercise 40:02 HIIT training vs low-intensity cardio: Which is best for improving HRV? 40:43 What are the zones in cardio training? 41:53 Why heart rate is a better proxy for the stress of exercise over HRV 43:56 How cortisol and adrenaline affect HRV 44:48 How diet affects HRV 45:10 Affect of cortisol on HRV 46:25 How fasting influences HRV 47:35 Using the Relaxator and Hana HRV device 48:24 How does Hana compare to Oura and Whoop 48:36 More on how the Hanu HRV device works throughout the day 50:55 Everyone who purchases HanuHealth.com gets a free Relaxator for the first 1,000 orders 52:02 Breathing exercises to help with stress and influence HRV 53:54 Jon Bischke, Hanu Co-Founder, found breathwork to be the most important thing to influence HRV 54:19 Resonance frequency breathing is Jay’s favorite breathing practice 55:17 Breathing exercises built into HanuHealth app 56:47 Affects of Wim Hof method of breathing on HRV 57:59 Mouth taping increases HRV while sleeping 58:47 Nasal breathing slows down breathing and increases nitric oxide 59:19 Creating CO2 tolerance 59:45 BOLT score 1:00:20 Explain more of how Resonance Frequency works 1:02:12 Relationship of brainwave states with HRV 1:03:06 Preorder hanuhealth.com Composite stress resiliency score 1:03:42 Hanu Health Podcasts    
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    1 hr and 5 mins
  • CBP# 10 Three Healing Breaths For Health, Harmony and Happiness

    CBP# 10 Three Healing Breaths For Health, Harmony and Happiness
    Aug 1 2022
    James Nestor and Anders Olsson meet once again in Sweden years later after the mega-successful launch of James’ book Breath: The New Science of a Lost Art in May of 2020. In this interview conducted by Irina Lee, James Nestor and Anders Olsson dive deep into everything breathing-related. 0:13 - Success of James Nestors’ book Breath. 1:21 James respiratory issues. Found Conscious Breathing 2:58 Anders guides breathing exercise the Breath Anchor 8:58 Panik attacks 9:51 Carbon dioxide good for panic attacks, widening the airways 11:30 James on talking to doctors and researchers while writing Breath. 14:03 Alternative nostril breathing. Which nostril is more open? 15:24 Lateral connection between the nostrils 15:45 Nostrils influencing sympathetic vs parasympathetic nervous system activity 16:30 Nostrils stimulating different nervous system states rather than being a reflection of them 19:27 Alternative nostrils to balance you in the future rather than a reflection of your state 19:51 When James Nestor and Anders Olsson first met 20:56 The first BodyStream (James Nestor hated it) 22:10 When James met Anders his office was like a mad scientist 22:56 The Carbohaler 23:27 CO2 therapies for anxiety, panic attacks and epilepsy 24:06 Sleep tape 24:23 James Nestor using sleep tape. When he started 25:03 Sleep disordered breathing causing serious chronic illnesses, mental problems, physical problems and more. 26:06 How to use Sleep Tape 28:05 Anders running half a marathon duct taping his mouth 29:25 Swimming with nasal breathing 30:08 Jogging and nasal breathing 31:50 Nasal breathing drives the air further down into the lunches 32:13 The Stanford study James Nestor and Anders Olsson conducted to study nasal breathing 33:38 James Nestors’ friendship with Dr Jayakar Nayak at Stanford University 35:21 Comparing Stanford study to Supersize Me 36:50 Plugging nostrils during Stanford Study 41:15 James Nestor on mouth breathing during the Stanford Study 42:04 While mouth breathing, Anders wouldn’t find way back to apartment 42:33 Adrenaline levels 300% higher after 10 days of mouth breathing 44:32 Snoring while nose was blocked 46:33 When going back to nasal breathing, sleep improved, athletic performance increased and fatigue went away. 50:31 Eating too much will affect your ability to breathe. Makes it harder to absorb nutrients 51:22 Diaphragmatic breathing stimulates digestion and the intestines 51:53 Overbreathing and obesity epidemic 52:59 Overbreathing makes it harder to get oxygen into the cells 53:22 Digestion starts in the mouth 53:59 Why our ancestors all had straight teeth and why our mouths are too small to hold all of our teeth. The ultra processing of food 55:15 Ultra processed foods have lower pH 56:21 Stimulating maxilla development with the tongue 57:57 How native American tribes closed infants mouths while sleeping 1:00:02 When the tongue is not resting on the roof of the mouth, the lips and cheeks will push the teeth inwards 1:01:04 American life expectancy has lowered 1:02:52 Anders breathing rituals and habits 1:04:43 James' breathing rituals 1:07:03 Developing good breathing habits 1:08:26 The greatest indicator of lifespan isn’t genetics, but rather lung capacity 1:09:00 James' experience with free diving and how we can increase or lung capacity 1:11:51 Lung capacity is not only about expanding the rib cage but understanding the CO2 relaxes and widens the smooth muscles surrendering the airways 1:12:31 Talking about the Relaxator 1:13:20 Relaxator gives you resistance on the outbreath 1:13:52 James Nestors’ thoughts on the Relaxator 1:14:33 James Nestor talks about how Relaxator resorts natural breathing rythme. 1:17:57 James Nestor on writing Breath. 1:19:19 New things James Nestor has learned about breathing since publishing Breath in 2020 1:21:17 Anders relates to young kids having racing mind. 1:22:47 How it’s a personal choice to change your breathing. A lot of people will not it, similar to how a lot of people will not change their diet 1:24:27 Sex and breathing. 1:24:41 People with nasal polyps have a hard time breathing and dysfunctional sex lives 1:25:49 Nitric oxide and increasing blood flow to the genitals 1:26:34 Why do perverts always pant? 1:28:12 Kissing and breathing. Increasing nitric oxide 15 fold 1:28:54 Nitric oxide stimulated through humming is powerhouse that widens capillaries and increase oxygenation and relaxes the smooth muscles 1:30:51 Humming the Sound of Silence by Simon and Garfunkel
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    1 hr and 32 mins

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