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Katie: Whats up, and welcome to the “Wellness Mama” podcast. I’m Katie from and That’s Wellnesse with an E on the top. And this podcast is all about breathwork and the way this may have an effect on our well being and result in emotions of security in our personal physique, parasympathetic nervous system activation, and a lot extra. I’m right here with Josh Trent, who’s the founding father of Wellness Pressure Media and host of the podcast by the identical title. He’s additionally the creator of a Breathe Wellness program. And he has spent the previous 18 years as a coach, researcher, and facilitator on this world. And he shares plenty of his experience and perception, particularly associated to breathwork, which I believe is an typically underestimated instrument for actually dramatically bettering well being.

And he talks about how breath is the one lever we are able to manually pull that instantly impacts so many elements of the nervous system and the sympathetic-parasympathetic nervous system connection. And since we’re all respiration all day lengthy, he talks about how small modifications on this space can have a extremely profound impact in issues like our sleep, our HRV, many different elements of well being and wellness. And he provides some instruments on learn how to develop this behavior in ourselves and in our youngsters. Some actually sensible recommendation and I believe you’ll actually take pleasure in. Josh, welcome to the podcast.

Josh: Thanks a lot for having me.

Katie: I’m so excited to talk with you, as a result of you recognize a complete lot greater than I do a couple of matter I’ve been delving into lately, and I believe might be actually useful and impactful, particularly for lots of the mother and father listening, and I do know you’re a brand new father or mother, so that you’re getting to use these methods very instantly in your individual life proper now. However to start out broad after which type of slim down from there, stroll us via, for individuals who aren’t, possibly are accustomed to the time period, however probably not the specifics, stroll us via what breathwork is.

Josh: So, breathwork is the managed launch and response of respiration. So, it’s the one lever we are able to pull, Katie. We have now this autonomic nervous system, proper? The sympathetic, the parasympathetic, which I’m certain you’ve gone deep into in your present. However for those that don’t know, only a tremendous excessive degree of breathwork, we’ve got these two areas in our physique which are managed by the automated nervous system, autonomic. Breath is the one lever we are able to pull in our total physiology, the place we are able to truly manually down-regulate stress.

Now, how unimaginable is that? As a result of there’s nothing else we are able to do. We are able to’t management our coronary heart charge, we are able to’t digest our meals sooner or slower, we are able to’t pulse our blood via our coronary heart sooner or slower. I imply, until you’re, like, a Shaolin monk. I’ve heard they will do some attention-grabbing issues. However take into consideration this. Breathwork is the one lever we are able to pull that’ll permit us to actually modulate our stress. And so, on a excessive degree, breathwork is controlling that lever.

Katie: It’s so fascinating to me. Are you able to stroll us via type of the science of what, like, how that really works inside the physique? As a result of it is smart. We are able to’t, like, you mentioned, most of us can’t management our coronary heart charge or management how a lot blood is pumping via our system. However not directly, controlling our breath does have an effect on these issues as properly. Sort of stroll us via what’s occurring within the physique in numerous states of breath, and the way that impacts us.

Josh: Certain. So, let’s use the instance of me being a brand new dad. Once I hear my child cry, I’m going like this. I breathe in and I maintain my breath. So, after we breathe in, that’s truly a constriction, a contraction. Once we’re inhaling via our nostril, we’re truly activating the sympathetic nervous system. Once we exhale via our mouth, we’re activating the parasympathetic. So, how will we do that in a circle, in order that we’re truly current in our physique? And for individuals who are spiritual-minded, I’ll discuss to you, after which for individuals who are scientific-minded, I’ll discuss to you, too. As a result of breathwork is each, you recognize, science, and religious.

So, when we’ve got the inhale, we’ve got these spherical cores in our nostril. And after we breathe in, we’re truly admitting ourselves to the stress that we’re experiencing. Lots of people, Katie, they’ll go away their physique after they’re stressed. And it may very well be a toddler crying, it may very well be you in visitors, it may very well be a combat with a partner, it may very well be, like, load up any type of stress within the bathtub. Most individuals don’t breathe via their nostril. And so, whenever you bypass the nostril, you truly miss out in your nervous system being associates with the stress that you simply’re experiencing.

So, on a scientific degree, we’ve got that air that’s going via the spherical cores within the nostril. That goes into our lungs, after which after we exhale via our mouth, we’re turning on the parasympathetic system. Now, the much more depth of science on that is that we’ve got what’s referred to as the enteric nervous system, which science reveals us because the second mind. The enteric nervous system dovetails into the again of the diaphragm. After which on the again of the diaphragm, we even have our vagus nerve, which runs all the way in which from the again of the skull all the way in which all the way down to that diaphragm.

So, consider the diaphragm as, like, an important balloon you’ve gotten in your total physique. And the enteric nervous system and the central nervous system, and your vagus nerve, all of them connect with that diaphragm. So, Katie, right here’s what occurs after we take that deep breath in via our nostril, and the diaphragm fills with air. We’re truly pushing physiologically on that vagus nerve. The vagus nerve has a direct impression on the parasympathetic nervous system as properly.

So, why will we do that? Science reveals us, additionally my anecdotal expertise, and 1000’s of people that have taken the BREATHE: Breath & Wellness Program, we’re all listening to and seeing the identical factor. And that’s, whenever you’re utilizing what’s referred to as round aware linked respiration, you’re truly turning on all these synergetic methods within the physique, so that you might be associates together with your stress. And that’s actually the science and the spirit of breathwork.

, 1000’s of years in the past, breathwork got here from India within the East. And I believe within the West, we’ve been so inundated with stress, and we’re, like, the highest-stress folks we’ve ever been. We’d like breath proper now, greater than ever. And so, the science is nice, however actually, it’s, like, how do you are feeling? The report card of how you are feeling and the way you’re utilizing this aware respiration, that’s an important factor.

Katie: Yeah, and I believe I’ve at all times type of considered it in form of like a triage impact type of manner. And I discussed like, I’m type of on a journey with the breathwork facet myself, however it’s truly not 100% scientifically correct, however that saying that we are able to go three minutes with out air, three days with out water, three weeks with out meals, type of to me signifies the significance of, so as, optimizing these issues, and I really feel like lots of people perceive the significance of ingesting clear water, for example, and the significance of consuming clear meals, however the breath half, till lately, a minimum of, hasn’t been talked about as a lot, which is attention-grabbing, as a result of we’re doing that each one day, day-after-day, and a lot extra.

So, it could appear to be, on a base degree, the standard of the air we’re respiration makes a giant distinction, and the standard of the way in which that, during which we’re respiration, makes a extremely massive distinction as properly, simply because it’s one thing that we’re doing actually on a regular basis, even after we’re sleeping. And I do know that it looks as if there’s type of a woo connotation with breathwork and altering inhaling sure methods.

Josh: Sure.

Katie: And so, I believe, typically, it will get discounted. However I believe it’s additionally actually necessary to recollect that is one thing we’re doing all day day-after-day. So, can we, by consciously engaged on our breathwork and our patterns, can we create modifications which are truly, like, lasting, even after we’re type of simply respiration with out interested by it?

Josh: Oh, sure. And for the people who find themselves science-minded, to your present notes, I can provide you PubMed research after PubMed research about the advantages of what I name aware managed respiration, or round respiration. However I wanna speak about two issues, since you talked about one thing actually superb. We’re all respiration all day lengthy. So, for the people who find themselves like, “Oh, breathwork is woo-woo,” or “Breathwork could be an excessive amount of work,” you’re already doing it in any case. Like, that’s the massive factor to level out right here. Everyone seems to be respiration all day lengthy, however we’re respiration from what’s referred to as an upper-cross place, our scalenes, our sternocleidomastoid, our pec minor, our pec main. We’re all flexed ahead on this life, Katie, like, we’re driving, we’re on the telephone, all the things we do is sagittal airplane.

So, my background’s 10 years in health. I used to be a well being skilled, so, 10,000 hours with purchasers. And the primary factor that I noticed, particularly with mothers, once I was serving to mothers that had been both postpartum, and even mothers that had been simply coping with plenty of stress, and so they have multiple youngster, they’re all ahead flexed, they’re all kyphotic. On the again of their thoracic backbone, they’ve this bubble.

What that’s doing is that’s pulling their shoulders in, and it’s truly turning off all the things you and I talked about earlier, with the vagus nerve, the enteric nervous system within the diaphragm. And so, when that’s occurring, ladies, particularly, are literally getting much less oxygen than they had been designed. After which they get what’s referred to as carbon dioxide toxicity. So, over the course of time, their cells get much less oxygen.

So, how will we repair this? We repair this by first doing the corrective actions, which I speak about within the BREATHE program, getting your chest to open, your posture. Your posture is so big for getting respiration. And Katie, like, if we’re not in the suitable posture, if we’re slumped ahead, you can learn all of the books, you can take all of the applications to breathe proper, however it’s important to tackle your posture first, in order that’s one thing that, for the individuals who may say breathwork is woo, properly, truly, breathwork could be very scientific. It’s very physiologically linked to our posture, and the way in which that we sit.

Proper now, I’m truly on this meditation cushion. I’m doing this interview, and I’ve just a little backrest. I’m sitting upright. You’ll discover, too, whenever you ask me questions, or once I’m current with you, I shut my mouth, as a result of I’m respiration via my nostril. And that’s one thing we are able to dive into just a little bit later is the impression on posture and nasal respiration and respiration via the diaphragm.

So, it’s for everybody, and for the those who knock it, I get it, I perceive, as a result of there’s plenty of woo-woo stuff on the market. , there’s plenty of issues on the market that folks bounce on the bandwagon for, and the following factor you recognize, individuals are on the highest of a mountain saying, like, “Hey, we should always all breathe carrying a crystal round our neck.” Properly, breathwork is for these folks, however it’s additionally for the common folks such as you and I, those who have plenty of stress, and other people that actually need to use it for the suitable purpose.

Katie: Yeah, I really like that you simply introduced up the variations, particularly for ladies, as a result of that was the factor I seen after 10 years of being pregnant and breastfeeding is simply the period of time you spend bent ahead, holding a child, or nursing a child, in that posture change. And it was one thing I needed to actually consciously right via my posture, via bodywork, even to type of rearrange my fascia again to the place it was alleged to be.

And like I discussed, I’m studying the breathwork facet now. Nevertheless it additionally looks as if there’s just a little little bit of societal conditioning that appears to occur someplace within the teenage years, the place, like, that diaphragm respiration, ladies are inclined to cease doing it as a lot as a result of we wanna look, like, thinner, and our abs tucked in. And so, I really feel like ladies particularly are inclined to breathe extra of their higher shoulders and never into their diaphragm. Do you discover that as properly?

Josh: I 100% discover that, and I believe it’s an excellent level. As a result of consider, like, the child provider. We simply received, like, a, I neglect the title of it, however it’s, like, this child provider that you simply put within the entrance. It’s all front-loaded. So all the things that mothers do is about this what’s referred to as sagittal airplane. , in our motion patterns, we’ve got sagittal, we’ve got transverse, we’ve got frontal. We’re designed to rotate, to tug again, however all the things so far as a mother’s life, and particularly in our society, the place it’s tech-focused, it’s truly pulling them all the way down to the bottom. It’s pulling moms all the way down to the bottom. So, mothers must work on their posterior chain, their intercostals, by the way in which, and the intercostals go all the way in which round to the again, nearly to your kidneys.

So, when mothers, particularly when mothers have just a little little bit of hassle in our BREATHE program, I’ll truly direct them to breathe via their kidneys, which sounds just a little bizarre, proper? Why would a mother breathe via her kidneys? Properly, as a result of your intercostals are again there as properly. And so, when you can create what’s referred to as the mind-to-muscle connection, to the intercostals, and to all of the respiration musculature in your physique, you’re going to have this be a behavior that sticks in 21 days.

That’s what that is all about, is coaching your posture to have that mind-to-muscle connection. For those who don’t have it, then you definitely’re gonna undergo the motions, Katie, and that’s simply not honest to anybody. Like, I would like folks to get the most effective outcomes. There’s an enormous backstory as to why I even received into breath within the first place. It got here from my very own nervousness, it got here from my very own poor posture, it got here from me, identical to you, being an expert, and being within the subject of wellness, but working by myself wellness, proper. Which is, I believe, the story of the wounded healer changing into healed. So, we’re all on this in the identical purpose, and that’s to breathe in order that our breath can set us free. That’s actually what that is all about.

Katie: And also you additionally talked about the vagus nerve. And I’d like to go just a little bit deeper on this, as a result of I believe that is one other factor that we’re simply beginning to perceive, or a minimum of beginning to speak about extra. And I believe it’s tremendous necessary. And from an anecdotal perspective, I seen once I actually began being extra aware of my breath, and making time to breathe extra and breathe deliberately, I seen massive modifications in my coronary heart charge variability. And I questioned possibly this goes again to the vagus nerve connection, or, I’m curious when you see this in different folks as properly.

However for individuals who most likely have heard me speak about this time period earlier than, but when they haven’t, HRV is the measure of variability between our heartbeats. And from the info I’ve seen, it’s truly a extremely good predictor of longevity and general well being. And in addition, it’s an excellent stress indicator. Athletes typically use it as a measure for restoration, so that they wouldn’t wanna practice if their HRV was low, as a result of it could be a better threat of harm, for example. However I’m curious what you see relating to HRV, and when you suppose that possibly is linked to the vagus nerve or one thing else?

Josh: Yeah, that’s an excellent query. There’s a multifaceted reply for that. And the HRV, for those that don’t know, it’s this micro time between when your coronary heart beats, the larger variability, the larger well being. So, the upper your HRV rating is, and you will get it via a fingertip app on the telephone… I’ve a mattress referred to as Eight Sleep, so I get it via the mattress. You may also do it via Oura system. All these gadgets are nice. The primary factor is that you simply simply wanna see your HRV both keep the identical, or improve, based mostly in your adaptability to emphasize.

So, how can breath impression this? And that is, like, the final word house run. Breath impacts HRV, as a result of whenever you’re utilizing your respiration to each clear out your cells, clear out the carbon dioxide in your cells, get within the contemporary oxygen, properly, then guess what? You’re gonna be extra adaptable to emphasize.

The primary factor, and I discussed earlier, when my son cries, I’m going like this. Properly, any mother with us is aware of that when your child cries, or whenever you’re in that fight-or-flight mode, what’s the very first thing that we do, Katie? We cease respiration. And so, if we are able to practice ourselves to breathe successfully, and to breathe consciously, like, round linked respiration, we’re going to present up in a way more loving state and a way more open state, and guess what? The HRV will completely replicate that.

So, I really like the way you’ve been asking such scientific questions. And I additionally wanna converse to the guts in everybody. A number of occasions, we are able to get caught up, and I wanna presence this, as a result of I’ve fallen into this lure, too, Katie. I wanna see the info. I wanna see my HRV rating, I wanna see my adaptability rating, I wanna see all my science. After which I neglect, “Oh, yeah, I’m a human being in a meat go well with, strolling round on a rock in the course of outer house.” Okay, so there’s a lot extra than simply information, relating to the breath.

And like I mentioned earlier than, if we are able to breathe, then we are able to truly select. That is on my arm, and it’s “Se posso respirare, posso scegliere”. And what which means in Italian is, “If I can breathe, I can select.” I imply, it’s on my arm for my very own reminder for myself, as a result of I wrestle with nervousness for therefore lengthy in my life, and the one factor that actually allowed me to interrupt via, I attempted plant medicines, ayahuasca, and mushrooms, and all these insane issues. They had been lovely in their very own manner. However what actually introduced me again house was studying about my breath and studying about how aware respiration can middle me again.

So, this goes for all mother and father, all folks which are eager about how do I discover my middle with out having to take a bunch of capsules or dietary supplements or one other cup of espresso? You will have all of the instruments proper in you, it’s simply studying learn how to use them successfully, as nature designed it.

Katie: That’s such an excellent level, too, is, you recognize, typically in well being, it’s straightforward to get distracted by the silver bullets and the shiny new biohacking issues. And people actually might be nice and have their place.

Josh: They’re enjoyable.

Katie: However we’re speaking about one thing that’s free, that you simply’re doing anyway, and so, it’s like…and also you’re doing all day lengthy. So it is smart, when you can optimize this, it helps type of have that carryover impact. And it looks as if it nearly can be a self-improving cycle, in that after we be taught to breathe higher, and such as you mentioned, that’s lowering our stress, it’s creating these physiological modifications, that additionally most likely assist us proceed to breathe higher. And so, it’s, like, identical to you will get in a unfavorable cycle when you possibly don’t optimize that half, it could appear to be this one change may create this very optimistic cycle going ahead, as you optimize it increasingly more.

And also you talked about that round aware respiration, and also you defined it just a little bit. Are you able to type of give us a deeper rationalization of what that particularly means, and the way it possibly differs from simply the unconscious respiration we do on a regular basis?

Josh: Sure. And if it’s okay with you, I’ll simply do a fast demo. Is that each one proper? All proper. So, everybody, when you’re driving, don’t do that. However when you’re seated, put your proper hand in your stomach button and put your left hand in your coronary heart, and simply shut your mouth, and simply push your tongue to the roof of your mouth, however calm down your jaw, take a giant breath in via your nostril, after which breathe out via your mouth.

You simply carried out a round breath. So, whenever you try this, over the course of time, linked, with no pause on the backside, no pause on the high, finally, what’s going to happen is your physique is gonna turn into totally oxygenated. The cool factor about this, each science and religious, is that whenever you do the round respiration, you’re giving your physique each attainable factor it must be in your middle.

Now, what does that imply? Being in your middle signifies that you’re not pulled by that sympathetic department of your autonomic nervous system. So, you can truly use that round respiration I simply confirmed you. In our BREATHE program, we’ve got 5-minute, 7-minute, 21 minutes. These are our meditations. These are the practices. Each single individual that does this over the course of three weeks, they report the identical factor. Both, “, Josh, I spotted I can’t calm down,” or, “I spotted I nonetheless have to go longer.” Or, “Hey, I actually discovered my middle once I was in visitors, once I was with my youngster, once I was with my relationship or partner or work.”

Lots of people, Katie, which have public talking, I do know you’re excellent with public talking, as a result of on the Paleo Convention, you sat outdoors with a bunch of individuals, and it appeared like public talking was pure for you. However for lots of people, it’s, like, thought of to be nearly the concern of demise, to be on a stage and be a public speaker. In our program, and each, in my very own life, I observe and I train managed respiration on this round format, so that folks can discover their middle.

Now, there’s additionally one other type of respiration that’s referred to as field respiration. Field respiration was developed, I consider, by Mark Divine and Particular Ops, however I’m certain they realized it from any individual who created it a thousand years in the past. Field respiration is the place you inhale via your nostril, you maintain on the high, you exhale via your mouth, and also you maintain on the backside.

So, there’s solely two methods to breathe. It’s both round or field. Round, which we simply described, is de facto about discovering your middle. Now, field respiration is whenever you’re going via excessive stress, and also you wanna discover your focus. So, these are two types of respiration. There’s additionally the acute type respiration, which is, like, the pranayama, or the emergency respiration, which is sort of a fast inhale and exhale solely via the nostril. There’s cooling breath, there’s sleep breath. There’s relational breath, the place you may truly tune in utilizing that very same instrument of HRV, and coronary heart coherence, by an organization referred to as HeartMath. One of many issues that we go over in this system is how will we obtain coronary heart coherence with our companion? And how much respiration will permit us to really connect with our companion’s nervous system?

So, lengthy reply to your brief query, however this round respiration is the respiration that may middle us. And that’s the most necessary breath, I consider, is that round respiration. Not that the field isn’t necessary. However all of us have to discover ways to breathe like a circle. As a result of the Earth is spherical, Katie. We dwell in a spherical world. Our life is just not this linear, boxed life. We have to discover ways to use our breath in order that we are able to alter to the calls for of this contemporary world that isn’t at all times so linear and isn’t at all times so predictable.

Katie: And also you additionally used the time period “the mind-to-muscle connection,” and I actually love that phrase. And also you’ve touched on just a little bit, like, the enteric nervous system and autonomic nervous system. However are you able to go deeper on that mind-to-muscle connection and sort of what’s occurring over time as we be taught that?

Josh: I find it irresistible. It’s time for us to placed on our science hats proper now, as a result of we’ve got this brainstem, and it goes via all of our arterials and our veins and our capillaries, these micro branches, nearly like when you take a look at a tree. , a tree and our vascular system are so, so comparable. Each single message coming to and from the mind is on an efferent and an afferent wavelength. We’re electrical beings. And so, if we’re getting these messages backwards and forwards from all these sensory neurons, the photoreceptors in our pores and skin, we’re essentially the most lovely creation, aren’t we? We’re so unimaginable. We’re such an incredible piece of equipment.

What occurs is, is after we’re going to this mind-muscle connection, we are literally grooving in these afferent and efferent connections to the brainstem. Throughout the mind, we’ve got actually a whole lot of tens of millions, if not trillions, I don’t know the precise information on it, we’ve got an unthinkable quantity of synaptic connections in our mind. Like when you’re within the forest, Katie, and also you went on the identical path day in and time out, finally, you’d carve a path, proper? Properly, the mind is identical manner.

And so, if we’re practising over the course of time, and science reveals it’s both 21 or 66 days to have any type of behavior, each physiologically or mentally. Inside three weeks, I’ve seen folks actually rework the way in which they adapt to emphasize, as a result of guess what? They’re strolling within the forest on a brand new path. The synapses of their mind are actually, and figuratively, each, being modified. They’re strolling and grooving new neuroplasticity inside their mind, by this round aware managed respiration.

After which, guess what? The subsequent time after these three weeks that they’ve the identical combat, the identical visitors jam, the identical screaming youngster, the identical fill-in-the-blank stress, they’re able to meet that stress with a extra open coronary heart, with a extra relaxed nervous system. That could be a huge instrument that anyone can use, at any time. And that’s actually what this mind-to-muscle connection is about. We’re bodily beings. We’re additionally religious beings.

So, I’m not gonna get too woo-woo in your podcast proper now, however, look, each of those branches deserve respect and deserve consideration. If you maintain your youngster, you don’t precisely know what love is together with your phrases. You solely know what love is as a result of you recognize the sensation of affection. Properly, it’s the identical manner that you simply join with your individual self. For those who might be in your physique whenever you’re experiencing stress, you may be taught to like your self extra. Sure, this might sound just a little smooth and just a little mushy, however that is what life is about. I imply, I simply had my coronary heart crack utterly large open, having my son.

So, I take into consideration science, identical to you, but additionally, the opposite facet of the coin deserves respect, too. And that’s what this breath and this mind-to-muscle connection can provide us, the precise connection to what it’s prefer to be in our bodily physique, which is the place plenty of us, via trauma and thru various things that occur, we have a tendency to depart our bodily physique after we’re confused, as a result of our bodily physique isn’t protected.

And lots of people cope with this. I consider Seth and I talked about Mark Wolynn, and I launched him to Mark Wolynn. And I believe you’ve both interviewed him, or possibly not, however it’s such a strong factor to speak about. There’s a lot greater than meets the attention relating to how we truly cope with stress, cope with trauma, cope with compression in our lives, and breath, in my view, is essentially the most highly effective instrument we’ve got.

Katie: I’m actually glad you introduced up the self-love and trauma piece, as a result of, Episode 309 of this podcast, I talked lots about my very own trauma prior to now and the issues I did. And it was very a lot an extended journey and multifaceted to determine what was lastly gonna assist unpack a few of these issues. However I’ve heard from actually 1000’s of individuals since then who shared their very own tales. And I believe we’ve got an epidemic of kinds of individuals actually fighting that self-love element, and other people with previous trauma who’re having hassle discovering tangible methods to course of that.

And so, that’s one more reason I used to be so excited to talk with you at this time, is that, identical to in different realms, there’s all these silver bullet, shiny, fancy issues that folks do to assist course of trauma, and I believe all of them can have their time and their place. I do know we’ve received organizations like MAPS doing unimaginable scientific research. They’re now in section three on some substances that they’re discovering might be actually useful for this. However I view this type of like with, you recognize, folks wanna take all these fancy dietary supplements, however when you don’t have your food plan and your sleep optimized, the dietary supplements aren’t gonna be that efficient. Identical factor with, like, yeah, you may want these extra intensive therapies, relying on what trauma you’ve gotten, however when you don’t have the breath optimized, it’s not gonna be as efficient because it may very well be.

And I believe it may be onerous to know how one thing so simple as respiration could make such a profound distinction, however I believe whenever you body it in that side of self-love and feeling protected in your individual physique, that’s a extremely key phrase, I believe. It was for me, a minimum of, and I believe for lots of different folks. And that was considered one of my remaining keys that needed to click on into place was that I used to be doing all of the dietary stuff, and I used to be doing all of the dietary supplements, and I had even optimized my sleep fairly properly. However due to the trauma facet, I didn’t really feel protected in my very own physique. And when that shifted, all the different stuff received a lot simpler and fell into place, and my well being points resolved. And till I skilled that, I might by no means have believed simply how profoundly of an impression that may have.

And I believe, sure, it may be just a little bit extra smooth and religious and woo, however I believe you additionally…it’s actually necessary to speak about and delve into, and never low cost how extraordinarily necessary that’s for the bodily facet as properly. As a result of I believe our world type of naturally predisposes us to attempt to disconnect these issues, and we dwell in a society that’s considerably disconnected, and tapping again into that may be an attention-grabbing course of for lots of people, however such an necessary one. Do you’ve gotten every other suggestions, I do know that you simply’ve labored with so many individuals on this, for serving to to begin to set up that self-love and that internal peace connection?

Josh: I really like this. I really like your query. I find it irresistible a lot, as a result of it actually takes me to a spot that I ignored personally for therefore lengthy. And that’s, I wasn’t inhabiting the place I dwell. My physique, proper right here, when you’re watching us on video, our our bodies, it’s the solely house we’ll ever have. So simply let that land for a second. For those who’re not completely happy the place you reside, proper, Katie… You’ve moved a bunch in your life. All of us transfer. For those who don’t like your own home, you progress. Properly, what occurs is, is that all of us are matched to our home at start. That is the place we dwell.

So, me, personally, I was 280 kilos. I’ve gained 100 kilos, I’ve misplaced 100 kilos. Like, I’ve run the gamut on weight acquire and weight reduction. So, I discovered a drug actually early in life, and that drug was referred to as meals. Perhaps you’ve heard of it. Like, all of us, I believe, have had {our relationships}, possibly our battles, with meals.

And so, what we’re on the lookout for with meals is we’re on the lookout for that deep breath. Most individuals, after they have consuming problems… I did an excellent discuss that I can ship to you, on “What We Crave,” from Errin Smith, the “What We Crave Summit.” And in my analysis, and in all of the audio system, guess what? We’re all on the lookout for the identical factor, and that may be a deep breath. You don’t truly eat the meals since you need the meals. You eat the meals since you need the peace. You need peace. That peace is one thing you don’t really feel in your physique. I didn’t really feel it for a very long time. And so, I received to this place the place I actually was, like, feeding an empty ghost. That is what Gabor Maté talks about, proper? The hungry ghost inside all of us. Everybody offers with this.

So, Katie, if we would like extra self-love, we’ve got to be comfy residing in self. Like I mentioned earlier, we’re this religious being. No person is aware of the place consciousness comes from. We’re all figuring that out. No person is aware of why the SA node inside the guts beats. Why can you’re taking a coronary heart out of 1 individual and put it within the different? The place does that really come from? Properly, in my view, it’s God. Y’all can be taught no matter you need about your greater energy in your research. I consider there’s a omnipresent being that’s loving consciousness. And that’s it. Loving consciousness of all issues.

And so, after we get all the way down to the nitty-gritty of what it actually means to be a human, what it actually means to like thyself, when you wanna love your self, it’s important to know your self. And when you don’t know your self as a result of your mother and father, society, college, and all this stuff, tried to distract you of who you truly are, then the very very first thing it’s important to do is a sample interrupt. Like, actually, identical to this. It’s a must to interrupt your self, by, possibly, lots of people, Katie, they’ll break up. Or they’ll have a leg break, or they’ll have a tragedy. That’s that sample interrupt, that occurs, that will get them again to loving themselves, as a result of that’s what they wanted.

Some folks have to get their ass kicked just a little bit, to allow them to get again to middle and perceive who they really are, so then, they will flip to themselves, look within the mirror, and be like, “Wow, I truly actually love you. I’m so sorry for abandoning you.” All of us abandon ourselves at sure factors in life. And that is each on a psychological degree, and likewise on a physiological degree. For me, personally, the explanation that I take advantage of the meals, and that I wanted extra padding, which is de facto what fats is, it’s padding, it’s safety, is as a result of, Katie, I didn’t really feel protected. And once I don’t really feel protected, what do I want to guard myself? Properly, I want some type of fortification. For some folks, it’s muscle. For some folks, it’s fats.

And so, there’s heaps and plenty of applications and plenty and plenty of issues on the market, however all of them cope with discuss remedy, Katie. And in my view, the one manner you may transfer vitality out of the physique that’s attempting to make you not love your self is by breath, and motion, and truly getting that caught vitality out of your tissues.

You and I each know, we’ve got this Bruce Lipton, who’s well-known for being…the citation, I consider it’s “The problems are within the tissues.” Properly, why is that? Why is that that we’ve got precise points, like trauma and constriction, in our tissues? It’s as a result of that vitality is asking to be moved. Emotion is vitality in movement. So, what occurs after we don’t transfer the movement? Properly, then that vitality will get caught.

So, it’s truly fairly easy. However simply because it’s easy doesn’t imply it’s straightforward. A whole lot of these ideas we’re speaking about at this time, yeah, they could be easy, however they’re not at all times straightforward to execute. And so, that’s the place getting teaching and having assist, to take these instruments for respiration, will take you to the following degree, since you truly can get held, which is what you need, so that you could use the breath and use the instruments to maneuver the vitality. That’s what that is all about.

Katie: And also you additionally talked about that respiration is one thing that may be finished with a companion, to type of sync up into really feel like in the identical relational house, and I’d love to listen to just a little bit extra about that. And in addition, now that you simply’re a father or mother as properly, and that is so high of thoughts for you, about how we are able to incorporate that with our youngsters. As a result of sadly, I’ve seen plenty of information from the final couple of years about how the worrying conditions we’ve all gone via the previous couple of years have particularly impacted the psychological well being of youngsters.

And even with out all of these elements, I do know youngsters undergo numerous phases of studying to course of their feelings, to really feel protected of their surroundings, and there’s a complete psychological journey all through the phases of childhood associated to that. So, I’d love to listen to how we are able to begin incorporating these extra aware breathwork practices with our youngsters from an early age, to assist them possibly not ever must course of a lot as adults as you and I’ve, and to have this framework for a greater, you recognize, respiration basis for his or her complete lives.

Josh: Properly, to start with, youngsters don’t do what you say, they what do you do. And I’m certain you can inform me that much more, proper? I’m simply studying. I’m simply beginning. I’m three weeks in. But when I, myself, am “consuming my very own pet food,” if I’m doing the issues that I inform my youngsters to do, and children are watching me do it, properly, guess what? They’re gonna mirror you. There are mirror neurons within the physique. And so, we’re all empathetically wired. Children, Katie, youngsters need to please.

Most individuals don’t know this. I spent a yr, yr and a half, instructing youth martial arts. And this was in, like, yr 5 or 6 of my health profession. And what I discovered from my coach, and simply from working with youngsters is, if I might use optimistic reinforcement with these younger youngsters in martial arts, they’d, 9 occasions out of 10, mirror again to me the habits that I needed them to do. Once I can be upset with them, or once I would get annoyed, they’d naturally resist me. So, what am I saying right here? Children need to please. There’s that very same empathetic wiring inside them that really lives inside us.

So, if you need your youngsters to make use of this round respiration, in order that they will doubtlessly have a few of these traumas… And by the way in which, to be a human is to have trauma. We’re by no means gonna escape trauma, proper? There’s capital T and lowercase t. However if you need your youngsters to have a larger toolset about learn how to cope with the 2 varieties of trauma, the most effective factor you are able to do is definitely have what I name breath breaks. So, you’re taking this breath break, you sit down, you recognize, spouse, husband, household, you all get collectively. Nevertheless you relate is ok. And also you say, “Okay, we’re gonna take a breath break,” and also you give a optimistic reward.

As you recognize, Katie, the limbic system, the reward circuitry within the mind, if we’re giving the limbic system novelty…we’re novel beings. For this reason, like, this stuff, these telephones, are so standard. If we’re continuously checking Fb and Instagram, guess what we’re on the lookout for? Take a look at the work of Nir Eyal. He’s been on the podcast. He truly helped Fb and Twitter make the merchandise extra addictive. After which he had, like, a come-to-Jesus second, the place he was like, “I can’t do that anymore. I can’t addict folks to those social media shops.” What did he say? “They’re all on the lookout for the variable reward.”

So, how will we create this aware respiration with our youngsters? We apply the variable reward to their younger minds. We sit as a household, we take a breath break. There’s a reward after we breathe. Perhaps it’s a wholesome deal with. Perhaps it’s that all of us get to go to the park. Incorporate inhaling these enjoyable breath breaks together with your youngsters, and you’ll even have them draw the circle, draw the field. , do these issues as a household, as a unit, so that you could behave collectively precisely how nature designed you to be, and that was relaxed and at peace and in love. Does that make sense? Like, did that reply your query?

Have the breath breaks with your loved ones, get out a chunk of paper, have your youngsters draw a circle, have your youngsters draw a sq., and say, “Hey, observe with mother and pa. Apply this respiration.” After which afterwards, there’s a variable reward, a deal with of some variety, doesn’t at all times must be meals, so that you simply’re truly transferring your youngsters in the suitable path from that optimistic reinforcement. And I noticed this time and time once more once I labored in martial arts. I do know this can work. Clearly, I can’t talk with my three-week-old son. He doesn’t use phrases but. I’m certain when he can use phrases, like, he’ll love doing this with us. It’ll be part of our life for certain as a household.

Katie: And within the meantime, I do know there’s some cool information that I’ve seen, you most likely have encountered it as properly, about simply the respiration interactions between mother and father and their kids. And I had one youngster who was within the NICU for a few weeks, and they might actually encourage skin-to-skin…
Josh: Couple of weeks?

Katie: Yeah. He was early, and fortunately is, like, unimaginable now. Has no lasting results. However I had placenta previa and emergency C-section, and he was within the NICU for a pair weeks. And so they talked a lot, particularly with the micro-preemies, about how that skin-to-skin was important for temperature regulation, but additionally as a result of infants would work together with and, like, mimic the respiration patterns of their mother and father, and the guts charge.

And so, even pre-verbally, after we are holding our youngsters, and in that most likely relaxed state ourselves, our youngster picks up on that, and their nervous system adapts. And so, it’s actually cool that even from the earliest of moments with our youngsters, and, after all, whereas they’re in utero as properly, they’re interacting with our nervous methods, and we’re interacting with theirs, and so they can, if we’re in a position to keep in that calmer state, I really feel like our youngsters do choose up on that.

And as mother and father, I’m certain many individuals listening have had experiences of if we’re chaotic and confused, our youngsters feed off of that. Whereas, conversely, if we’re sustaining a state of calm, our youngsters profit from that as properly. And so, I believe your level was properly made that they do what we do and never what we are saying, and that that’s at all times, after all, step one, even in easy issues. Like, if I sit down and draw, my youngsters are more likely to take a seat down and are available draw with me, than if I used to be like, “Hey, you guys ought to draw and be inventive.” It’s, they mimic what we do. Or if I work out, they’re more likely to come back be a part of me, and it’s play, for them, versus if I simply instructed them they need to get some train.

So, I believe that’s an excellent start line. And I do know, like, the significance of neighborhood is so necessary when integrating any new behavior. So, if individuals are ready to do that as a household, not solely does that create profit for everybody, however it additionally most likely makes the behavior more likely to stay, I might guess.

Josh: Yeah. I might say you’re guessing proper on. And I simply wanna presence what you mentioned. We had been…I haven’t talked about this but. You’re my very first podcast interview I’ve finished since we received again. We had been 10 days. We had been 10 days within the NICU. And so, like, whenever you mentioned that, my coronary heart simply dropped, as a result of it was so traumatic. I imply, God, like, it brings up emotion to me proper now simply interested by it. Like, all of the leads hooked up to him, and…it was actually intense. And if I didn’t have my breathwork, like, I don’t know what I might have finished, actually. Like, I…to start with, she needed to have emergency C. He was 10 days there. I needed to combat the hospital to get him again. They needed to do a spinal faucet, they needed to do additional antibiotics. I actually needed to pull on 18 years of being in wellness, and convey them research after research, and second opinion. After which we had CPS referred to as on us, as a result of we weren’t, like, being good mother and father. I’m identical to, “Oh, my God, the Western medical system is nice. It’s nice. It saves lives. And, there must be a deep stock of the practices that exist there.”

So, sure, I needed to presence that for a second, as a result of it’s so insanely traumatic, and simply, my coronary heart goes out to each single father or mother that has ever had their child within the NICU. Like, sure, they save lives, but additionally, there must be a deep stock of the methods and practices that go on there. So, if I didn’t have my breath, Katie, I don’t know what the hell I might have finished. Like, there have been moments the place, I wheel her up there, and I’d go off and I’d go to the lavatory, and I might sit within the rest room. And I might breathe like a circle, for seven minutes. I might, like, simply do the respiration. As a result of I knew that it wasn’t simply the time for me to stroll my very own discuss. It was, like, actually how I’ve skilled myself over the previous 5 years.

That was the one factor that allowed me to remain grounded. And there have been moments that I wasn’t, as I’m certain you may relate to, being within the NICU and worrying about your child. It’s like, it’s essentially the most insane factor any father or mother may ever expertise. However the breath is the one factor I had. I wasn’t ingesting, I wasn’t consuming crappy meals. Like, I used to be within the hospital. So, that was a fantastic house for me, that I can share, like, that actually allowed me to give up to what was occurring, as a substitute of attempting to combat what was occurring. Sure, after all, I skilled waves of anger, too. However what actually saved me was all this coaching I’ve been doing since 2016. All this coaching I’ve been doing, it was nearly as if God mentioned, “Okay, properly, now that you simply’ve skilled, you’re prepared. Right here’s your initiation into being a father or mother,” you recognize. So, yeah, I simply needed to presence that for you, and all mother and father that undergo that.

Katie: Yeah, that’s an attention-grabbing level as properly, that I really feel like has a crossover metaphor into possibly, like, bodily coaching and train, is, you recognize, energy is constructed beneath load. We don’t construct energy by simply interested by the idea and the observe of energy. We construct it by testing it. And that’s been a recurring theme for me as properly these final couple of years, is… And I even had a mentor say that to me lately once I was stressed about plenty of issues, and I had finished all this work. And he was like, “Oh, that’s cute. You thought you had been gonna get all this energy and never have it examined? Power is developed beneath load.”

, and, like, that is whenever you truly get to see if these issues are gonna work. And we’re all gonna encounter issues in life that we might possibly select to not undergo if we received to decide on. However as a substitute, we get to decide on to take care of that internal peace and that internal calm, and that feeling of affection and kindness and gratitude, particularly within the onerous moments. And I believe possibly that’s a part of the lesson within the journey, and after we actually get to check it.

Josh: Yeah. I really feel like I’m coherent with you proper now. You requested me earlier, and I passed over the query, so I wanna return. You mentioned, “How will we connect with our companion, and the way will we undergo that relational aware linked respiration?” For those who take a look at the work of HeartMath, HeartMath might be, I believe, they had been first on scene, Katie, within the scientific neighborhood, relating to HRV, and this time period referred to as coherence.

So, we’ve finished plenty of episodes on this. It’s just a little system that you simply put on in your ear. And it truly permits your respiration to be matched together with your heartbeat. So, when you’ve gotten heart-to-body or heart-to-mind coherence, you truly can improve your HRV, you may lower your stress, you may turn into a greater breather, primarily.

So, we’ve got some information and a few practices within the BREATHE program that permit folks to put on that little system on their ear, practice themselves over time, have some suggestions on their telephone, so that you could truly see your self, each information and anecdotally, turn into a greater breather. And when you may turn into a greater breather, you may observe this together with your partner, your companion, you recognize, nevertheless you relate, and you’ll truly evaluate your information collectively.

However greater than that, you may observe respiration like a circle collectively. That’s primarily what that is all about. And I hate to be so reductionistic, however yo, it’s simply really easy right here. It’s so easy. For those who breathe like a circle, and also you breathe with the suitable posture, and also you simply mix good posture with good respiration, I completely promise you, 100%, and I say this as a result of it’s my very own expertise and 1000’s of individuals in this system, you’ll have a better high quality of life. Interval, finish of story.

Like, when you’re the type of one that has been stressing out, particularly, Katie, with what we’ve gone via, the hell we’ve gone via since 2020, there isn’t any higher time to turn into a greater breather. However it’s important to be in a trusted house the place it’s not only a bunch of woo. There truly is a few science behind it, there may be some actual information and a few actual significance to this course of that I’ve created. Trusting your trainer, trusting your neighborhood is big. The outcomes will converse for themselves in case you have the trusted container or spaciousness, primarily, a vetted house, with each science and spirit, so that you can be taught.

So, when you can discover ways to breathe, then you may discover ways to select. It’s written on my arm, however it doesn’t must be written in your arm. You possibly can simply observe the inhaling an area that’s trusted, and it’ll assist you to join higher together with your companion with that coherence, to attach higher with your self with that coherence, and provides your self some accountability alongside the way in which. , we actually want, as human beings, that exterior locus of management typically. Generally we actually simply have to be obliged.

I interviewed Gretchen Rubin, as I believe you’ve gotten, too, and she or he talks about obligers. I’m an obliger character, so I do very well with exterior frameworks of management. So, once I can see issues, once I can have frameworks round me, when you’re that kind of an individual, that is this system for you. That is the trail, as a result of we actually fortify this house round you, in order that you recognize, you may see, you may really feel, that you simply’re on the suitable path.

Katie: Oh, I did interview her as properly, and I used to be their insurgent. So “you may’t inform me what to do, and I can’t both”, which was a factor I needed to overcome. I couldn’t even, like, give myself too intensive construction, or I might insurgent towards that as properly.

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I actually suppose all this stuff that you simply’ve mentioned actually drive house that time of simply how necessary and core this behavior is. Like I mentioned, and it crosses over into each different side of well being, and it’s a free day by day behavior that we are able to all be taught from and profit all through our complete life from.

The info, particularly proper now… I’m an information nerd, so I at all times return to this, however it’s actually cool. We all know that we’re seeing an enormous speedy improve in issues like dementia and Alzheimer’s, however we additionally know that individuals who make an everyday behavior of respiration and meditation, their brains are on common 7.5 years youthful than those that don’t. So that is a particularly tangible science-backed manner.

And even simply, you point out the oxygen element. Like, that impacts each system within the physique, in a really, very profound manner. In order that’s why I simply suppose, I believe actually necessary to drive this house as a core foundational behavior that may cross over into each different side of well being. And I wanna make sure that, after all, the hyperlinks might be within the present notes. However I do know that you’ve got a really particular course associated to learn how to combine this behavior, so are you able to simply discuss just a little bit about that earlier than, and I’ve a couple of extra questions I wanna transfer on to with you?

Josh: Sure, Katie. I really like how a lot into science you might be. And I additionally wanna level out, like, there are some issues in life that we are able to’t at all times clarify. And I believe, for me, possibly you may relate. Like, it type of bothers me. I’m like, “I wanna know why.” I wanna know why one thing exists. Like, present me the info, present me the issues.

On the subject of breath, I constructed this program. It’s a three-week program. It’s referred to as “BREATHE: Breath & Wellness.” And I’ve a extremely particular reward that I can share together with your neighborhood on the finish as properly. And that is actually about getting folks to clear their stress by utilizing their breath. I do know that’s quite simple, however the one manner you may clear your stress is by utilizing your breath to consciously respirate. And spot I mentioned aware. It’s truly taking again your breath, so you may let go of the previous stressors, by the way in which, each bodily and emotionally. I talked about my weight acquire, and also you and I each have shared that in our lives.

This program is constructed for those that need to, in three weeks, be taught the basics, the brass tacks. The issues which are truly going to assist you to groove these synapses in your mind, so that you could apply this aware respiration, in three phases. And this program has acute stress respiration practices, we’ve got meditative practices, after which we additionally gear folks in direction of one-on-one teaching with myself, that’s extra of a catharsis respiration. And that’s for journey respiration and for letting go of plenty of issues which are a lot deeper.

I’ve had lots of people cry with me, I’ve had lots of people shake, I’ve had lots of people eliminate some very darkish issues. I’m not a psychologist, I’m not a therapist, this isn’t medical recommendation, however these three phases, the acute, meditative, and the catharsis, these are the issues that we cowl in essentially the most depth, for the common individual such as you and I, who doesn’t wanna sit on a mountain and chant. Like, that is for the grounded individual that simply desires to get the actual science, the actual practices, in three weeks or much less, in a guided format, so you’ve gotten accountability to really get a outcome. That’s what this program is all about.

Katie: I really like that, and it’s the shaking half that you simply talked about, like, the catharsis of that. I had that have as properly in trauma processing. I believed I had talked via and processed plenty of it, after which once I had the precise, like, physique somatic expertise of processing it, I likened it to when an animal is sort of killed, like in a nature present, after which they get out of the hazard state of affairs. Animals instinctively, like, shake, and so they launch all the additional hormones.

Josh: That’s proper.

Katie: And, as people, we type of have just a little bit extra management over that. And infrequently, we are able to, like, pack down that response. And that’s what I had finished within the trauma, was be like, “I’ll by no means really feel these feelings once more.” I put up partitions, and, like, locked it down. After which, once I lastly unpacked that, and was in a position to, like, launch that trauma, I shook for hours. For like two hours, all these hormones simply got here out, and it was such a profound expertise, and that was type of the factor that began the cascade of hormones altering. And for me, with the ability to reduce weight, to your level, as properly, is I began to really feel protected in my physique once more, as a result of I needed to launch that somatically. And I believe that may be a powerful factor for lots of people to get to, and breath might be the best, most accessible instrument to have the ability to begin doing that. So, I really like that you simply introduced up that element as properly.

Josh: Katie, it’s powerful to wrap your head round, for possibly lots of people, what you simply mentioned, however it’s as a result of the answer isn’t in your head. That’s actually what we’re speaking about right here. Like, for most individuals which have been via capital T extreme trauma… And by the way in which, all of us undergo lowercase t trauma. Trauma is just not essentially simply sexual, bodily, psychological abuse. Trauma can also be possibly not being held sufficient, not being acknowledged sufficient, not being seen sufficient. There’s so many variables within the emotional intelligence entrance that we’re simply starting to each science and anecdotally perceive.

We all know {that a} child that doubtlessly has trauma via circumcision, an unimaginable documentary, “American Circumcision,” that’s why we selected to not get our son circumcised, as a result of we didn’t need to traumatize him. There’s additionally plenty of issues that occur when youngsters are rising up the place they’re bullied, and when you take a look at the analysis on bullies, the trauma that occurs from bullying is so extreme that when youngsters develop up, it truly stunts their expression.

So, all of us, Katie, and I’m so…I’m truthfully so, like, enamored, and I’m so grateful that you simply share about your individual expertise in your present. As a result of, man, haven’t all of us been via sure issues? I imply, some folks greater than others, however all of us undergo this stuff. And so, how will we make sense of all of it? How will we wrap our head round one thing that has nothing to do with our head?

Properly, that we’ve got to get out of our head, and we get into our physique. That’s the one manner we do it. And so, utilizing sensible language right here, I’m simply gonna converse to everybody. It’s a must to get out of your head, it’s important to get into your physique. If you are able to do that, and use breath as a bridge, to attach your self again house, proper, to your coronary heart, to your tissues, you’ll undergo some shaking, I’m certain, such as you did. You’ll cry.

I’ll always remember the primary time I ever did catharsis respiration. I used to be laying on the ground with a bunch of Navy SEALs and Particular Operations folks, via Mark Divine at SEALFIT. And I’m like, “why am I crying?” I simply had, like, tears popping out of my eyes, however it was simply my physique releasing all this stuff that I didn’t even know had been there.

And the very last thing I’ll say, as a result of I do know I’m occurring a tangent right here, however I promise it’ll all make sense, is that we’ve got skilled a lot micro-trauma in our life that the one manner we are able to let go of that’s to depart the thoughts utterly. And you may’t get it via meditation. I at all times inform folks, like, the BREATHE: Breath & Wellness Program is for those that can’t meditate properly. It’s for those that have hassle meditating. So, it’s important to get into your physique, it’s important to get out of your head.

If in case you have hassle meditating, that is the trail for you, with this breathwork. I talked about this with Michael Ruscio only recently. Like, we’ve got to have the ability to be nonetheless. breathwork is for you when you can’t be nonetheless, and when you’ve tried to meditate and also you’ve been type of struggling together with your meditation, like, give respiration an opportunity. As a result of whenever you breathe, you will get again right here, and out of your thoughts, after which you may most likely turn into a a lot better meditator. I do know it’s made me lots higher, too, so thanks for letting me share such an extended tangent, however it actually is smart for all of us that wrestle being nonetheless.

Katie: Yeah. Oh, such an excellent level. And a query I like to ask as we get towards the top of our time is that if there’s a e book or numerous books which have had a profound impression in your life, and in that case, what they’re, and why?

Josh: Properly, I’ve, like, a whole lot. I keep in mind, any individual requested me this and I used to be like, “You’re gonna make me say one e book? You’re gonna make me say one e book?” I actually love Hawkins, “Letting Go: The Pathway of Give up.” I might say that’s the primary. Quantity two is David Deida, “The Means of the Superior Man.” And that’s for ladies, too. It’s actually this mastery path of health-wealth relationships. , the triangle that we’re all strolling right here. However I really like “Letting Go” as a result of he has this method, and it’s not essentially Buddhist, or Christian. It’s a non-denominational method to letting go of the issues that we’re having wrestle surrendering to.

And why I really like that e book is, I really like the audio model, is there’s precise sensible issues that I’ve put into place over the previous seven, eight years. Folks don’t know this, however, I imply, I even launched the podcast in 2015. “Wellness Pressure” got here from my very own ache. It got here from me combating, and never surrendering. So I simply took it upon myself to find, like, okay, what are the instruments? What are the issues? What are the methods of being that I personally should achieve this that I can have peace in my very own coronary heart, peace in my very own physique? Like, the bodily and emotional intelligence that we speak about on “Wellness Pressure” can be a byproduct of my very own classes, my very own studying, my very own trauma, my very own therapeutic with public highlight on me, like, how do I heal?

And so, I believe if all of us can, like, let go of the delight and the ego round therapeutic, and round how do we’ve got peace in ourselves, we are able to all simply join extra with each other. As a result of everyone’s received their very own journey. All people’s received their very own battles. I’m certain there’s a quote on the market that I’ll butcher however, you recognize, be aware, be variety to folks, as a result of everybody has a battle that they’re combating. And so, we don’t know what individuals are combating, however these books will actually enable you when you’re eager about stopping the warfare with self, stopping the combat inside your individual self. I believe these two books can actually assist folks.

Katie: I really like these suggestions. These might be linked within the present notes as properly, at And when you may go away one piece of recommendation with everybody listening, what can be the one piece of recommendation you’d need everybody to know and keep in mind?

Josh: So, whether or not it’s with me, or whether or not it’s with another person, you have to do the work to be brave, and actually to be courageous, that whenever you’re within the face of concern, and, like, the concern dragon is true there, otherwise you’re triggered by your companion, otherwise you’re experiencing ache in your life, if you are able to do your work to take a breath when it issues most, and love your spouse, love your husband, love your kids, and truly, as Homosexual Hendricks instructed me on the podcast 5 years in the past, love your concern, which could appear just a little loopy. If you are able to do the work to like the issues that scare you, and truly settle for them and be associates together with your ego, and be associates together with your ache, that’s the way you win the sport of life. You win the sport of life by treating it like a recreation, as a result of life can get so critical, Katie. Oh my god. Like, there might be a lot struggling on this world.

So if we are able to practice ourselves to have the braveness and the bravery, to actually be current to what’s occurring, and to do as a lot work as we are able to to find it irresistible, then that’s what can set you free. That’s what can join you with essentially the most pleasurable life. And that’s the way you win. However not win from a aggressive standpoint. Win, like, in the identical manner as when you had been enjoying tag together with your youngsters within the park. You wouldn’t deal with it so critically. We have now turn into so critical on this world. And I’ve fallen into it a lot. I believe if we are able to discover ways to breathe and that may get us nearer to the piece of recommendation, I might need everybody to know.

Katie: And now it’s my flip to share a factor that’s written on my arm, which is Amor Fati which implies “love what’s,” and never simply settle for what’s, however really love what’s, even the onerous issues. And like we talked about earlier, that’s after we get to use this stuff and be taught such lovely classes. And I believe that’s an ideal place to wrap up. However you talked about a present for the viewers as properly, so wanna make sure that we simply contact on that briefly, and I’ll put hyperlinks within the present notes as properly.

Josh: Is that Italian, Amor Fati?

Katie: Latin, truly.

Josh: Latin, okay.

Katie: And I’ve a memento mori on the opposite wrist.

Josh: Okay, sure.

Katie: Keep in mind you’ll die.

Josh: Sure, sure. It’s an excellent reminder, isn’t it? I’ve so loved this, Katie. I didn’t… That is the primary time you and I are actually tuning in as associates and as colleagues, so I simply wanna thanks for letting me be right here and simply share my expertise. The best reward I can provide to anybody is my very own expertise. However I wanna give your neighborhood an unimaginable reward, and that’s 20% off this program. You go to That’s And the code is “WellnessMama.” So, enter “Wellness Mama,” you get 20% off. After which, for that, it’s three weeks lengthy. I add an absolute promise to everybody right here that when you decide to one thing like this, you’ll change. You’ll change in three weeks, as a result of 1000’s of individuals have already proved it to be so.

So, it’s the code “WellnessMama,” over at That’s the reward. It’s already a really reasonably priced program, so do that as a substitute of going out for drinks this weekend, okay? Learn to breathe as a substitute, with me. And thanks, Katie, for having me. And thanks to everybody for spending time with us. You guys, that is big. Your time is your most dear useful resource. So, really, from my coronary heart to yours, thanks for being right here with us. And thanks for listening to me out in regards to the energy of breath.

Katie: I really like that you simply mentioned that, as a result of that’s a factor I typically say as properly, simply gratitude for everybody for sharing their time. That’s essentially the most useful useful resource we’ve got. And I don’t take it calmly that folks share that useful resource with me on this podcast and with you at this time, and likewise very grateful for you and the work that you simply’re doing, and congratulations on the brand new infant.

Josh: Thanks. Nova says whats up to the worldwide neighborhood. Thanks, Katie.

Katie: And because of all of you guys as at all times for listening. I hope you’ll be a part of me once more on the following episode.

For those who’re having fun with these interviews, would you please take two minutes to depart a ranking or assessment on iTunes for me? Doing this helps extra folks to search out the podcast, which implies much more mothers and households may gain advantage from the knowledge. I actually admire your time, and thanks as at all times for listening.

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