Conscious Breathing Podcast Steven Scott

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 physiotherapist2:10 How Lotte’s injury got her into learning about breathing3:07 How learning Pilates taught her about breathing4:15 Lateral breathing4:57 The 3-dimensional breath6:14 Stress is the main problem. Sympathetic and parasympathetic nervous system8:11 Exercises to mobilize rib cage. Proprioception and fascia9:38 Tight fascia reduces proprioception. Elastic fascia is all around the respiratory system10:23 Balls and towels and other tools to help work the fascia11:38 Demonstration of how to use the ball to pull the tissue around your joints and bones to loosen up the fascia12:39 Traumas stored in the fascia system14:11 Unresolved tension can make the body not ready for the breathing exercises16:14 Types of issues better breathing has helped with19:26 When to use different sized balls and other tools such as a sock or tennis ball20:50 Starting with the back and moving to the ribcage and breastbone 23:10 Demonstration exercise of using a ball on clavicles and breastbone26:22 Breathing is a good hack into the nervous system27:48 When it can be painful and locked breath from years of little movement28:35 Humming30:13 The importance of humming 31:34 Hummings effect on the vagus nerve32:44 The importance of slow breathing34:01 Friendly relationship with your body. When your body says no.35:27 The importance of massaging hands and feet for nervous system when stressed36:40 Working with the jaw and neck and tongue connections with diaphragm37:11 Working with the North and South of the body38:24 Working the psoas muscle39:14 Breathing is very intense if not ready40:00 The whole body connection41:11 Exercise to wake up the psoas42:18 How you walk affects the psoas43:11 The relationship between the core muscles and the diaphragm47:46 Core cooperation50:36 Breathing while lifting weights53:44 Emotions are expressed through the breath54:27 Breathing can change the way you look at life and the way you feel56:00 Breathing while talking57:47 Stress release of squeezing a ball (especially with spikes)59:05 Breathing while in a conflict with someone1:00:17 Breathing so you can choose1:02:05 Using your hands exercise to create a good breath1:07:28 Find more about Lotte’s work at Åndedrættet.nu

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 i

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

In Conscious Breathing Podcast #9 Perry Nickelston goes into depth on how we can improve our healing, energy and health through optimizing our lymphatic system. The lymphatic system is a major part of our detox system. When there is lack of flow and it becomes stagnant our health suffers. We get sick easier and longer and are more prone to illness and disease. Perry Nickelston is one of the world’s leading experts on improving our lymph system.
 
0:00 - Introduction about the healing power of lymphatic work.
01:19 - How lymphatic work helped Steve’s tooth pain
04:15 - How lymphatic work saved Perry Nickelston’s life and restored his energy.
11:36 - Acne and skin issues
12:55 - Lymph/Gut connection
15:03 - Parkinson’s, Alzheimer’s and chronic fatigue
18:29 - Over exercising
20:55 - Stories of how lymphatic work has changed people’s lives
22:20 - Lymph stored primary in the abdominal region
23:42 - Location of most of the lymphatic system
28:54 - Perry’s patient with anxiety, leaky gut and autoimmune disease
30:31 - Optimal sleeping position for lymphatic drainage
30:41 - Glymphatic glial cells in the brain
32:00 - Inclined bed therapy
35:04 - Where does the waste go from the lymphatic drainage?
37:55 - Stagnant fluid vs efficient lymph and blood flow
39:57 - Lymph is primary driver for everything. Aquarium analogy
42:31 - What is the mechanism for how  lymph moves throughout the system
48:14 - What happens when lymph is blocked? How does it get blocked?
50:01 - Toxins
51:02 - Cancer comes out of an environment without enough oxygen
52:20 - Lymphatic system as we age
53:14 - Lymphangiogenesis
53:31 - Lymph nodes dying or atrophying
55:19 - The hierarchy of symptomology
1:00:23 - Massaging the lymph nodes
1:01:52 - Breathing and the lymph movement
1:02:35 - Lymph movement and the diaphragm
1:07:43 - Dealing with a tight diaphragm
1:09:43 - The vagus nerve
1:12:16 - Breathing and autonomic nervous system
1:13:28 - Taping mouth at night
1:13:34  - Sleep Tape helping to get the hydraulic pump going more at night
1:15:40 - Using the Relaxator
1:18:51 - BodyStream helping with lymphatic issues
1:19:39 - Rebounders and trampolines for lymphatic movement
1:21:23 - The problem of detoxes with blocked lymph nodes
1:23:06 - Drainage proceeds supply
1:25:31 - The effect of nutrition on the lymphatic system
1:28:09 - Fasting on the lymph system
1:29:11 - Mediterranean diet and intermittent fasting. 
1:31:25 - Perry lost 30 pounds from doing lymph work
1:33:38 - Body feels safe to release toxins when the lymphatic system is working adequately
1:34:43 - Ways to identify lymph system issues you may have
1:37:29 - Gingivitis or gum disease a precursor to autoimmune disease
1:39:07 - Techniques to work with the lymphatic system
1:42:50 - The body is a system
1:44:56 - Why exercise alone is not enough for a healthy lymph system
1:48:45 - How to feel the lymphnodes 
1:52:28 - Why don’t other health practitioners focus on the lymphatic system more
1:54:35 - Lymphatic work is a force multiplier for improving the health of our body
1:55:43 - How to find out more about Perry Nickelston and his work at stopchasingpain.com
To learn more about the 
Relaxator - https://www.consciousbreathing.com/product/relaxator/
Sleep Tape - https://www.consciousbreathing.com/product/sleep-tape/
BodyStream - https://www.consciousbreathing.com/product/bodystream/ 

Patrick McKeown and Daniel Daniel Pålsson of Oxygen Advantage meet with Anders Olsson of Conscious Breathing to talk about the latest in breathwork. Anders Olsson talks about his story of how he got into breathing, how it transformed his life and why he sold his house to build Conscious Breathing and spread it to the world. 
Anders' breathing journey started in 2009 when he read a book called How to Swap Asthma for Life. Anders Olsson discusses how breathing helped his racing mind to unlock the turbo and slow down. 
Here are a few of the things discussed during the podcast:
Patrick McKeown and Anders compare breathing practices to mindfulness such as Vipassana
Anders participating in the study at Stanford for James Nestors’ book Breath.
How mouth breathing affected sugar cravings
balance when blindfolded
Stress hormones such as adrenaline

Shut Your Mouth and Save Your Life
Breathing affects all major disciplines of medicine: sleep, respiration, mental health etc.
Importance of sleep
Fight flight breathing on our brain function
Breathing taught in schools
When we reduce the fear and stress and worry we grow tremendously. Fear holds us back from our potential.
Nasal breathing during exercise
Adrenaline levels elevated when hyperventilating
Carbon dioxide and breathing
Roger Bannister, Rafael Nadal and Roger Federer and nasal breathing
Climate change and rising CO2 levels (air hunger and hyperventilation)
James Nestors’ book Breath
BreathQI
Conscious Breathing is a peace project
The future of breathing practice

In episode 7 of the Conscious Breathing podcast, Katia Trost from integral-evolution joins us to discuss her unique strategies to overcome trauma. She's a licensed naturopath and trauma therapist in Germany. She started out specializing in hormones and metabolism. Right now she's more interested in the healthy development of individuals and society and turned independent researcher, teacher and online entrepreneur. 
Katia has a very comprehensive all level and integral approach to trauma which includes breathwork and CO2 therapeutic interventions. 
Trauma source of hormonal imbalances
Talks about what is trauma
How trauma can create stagnation and disassociation during developmentMisjudging situations
Withdrawing
Survival terror
Perceive things as life or death

Where is trauma stored?
Talk therapy and somatic bodywork
Breathing and bonding for trauma therapy
Importance of carbon dioxide (CO2) in epigeneticsTrauma in the wound and CO2 levels

How and why to get extra CO2 into the body
How Katia uses BodyStream
Reprogramming CO2 on a subconscious level
How CO2 can affect epigenetic programming
Overmethylators vs undermethylators
Stress hormones like cortisol, adrenaline
Addition and childhood trauma
Integrating the split parts of personality dissociated from trauma
Start with nutrition and then the neurological system and proprioception
Sexual abuse
Standing on one leg neurological assessment
Retracing the movements of your little child
How trauma can lead to competitiveness in adulthood
Release of trauma is not necessarily healing of the trauma
Taking responsibility of the lonely inner child
Healing of trauma means there is no more activation of the trauma when the trigger is present
Trauma is an iatrogenic disease
Prozac is for undermethylators
Morphological fields Rupert Sheldrake
Group therapy
Fire breathing
Breathing techniques for trauma therapy
Hyperventilating
collective-evolution.com