and why this matters. And I bet right now you think, wait a minute, breathing.
Am I breathing wrong? He's gonna tell you, you definitely are.
And there's one change that will help you breathe correctly.
And then we're gonna move on to walking.
Are you walking correctly?
Are you walking enough?
Probably not. And the reason why you're not walking enough is you don't understand how important it is based on the research.
And then we are gonna move on to the third pillar, which is sleep.
And you're gonna learn simple changes from the world-renowned researcher and expert on sleep.
And she is gonna help you get a better night's sleep starting tonight.
And just think about it.
If you can nail breathing, walking, and sleeping, something you don't even think about, you got 80% of your life nailed.
And that's what you're gonna learn today.
From the most respected experts on the planet.
This is all that they do.
And today they're here to teach you the one change in each of these three pillars that you need to make to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And then we're gonna learn to do it better.
And you're not only gonna learn about each of these incredible pillars of better health.
Breathing, sleeping, walking.
But you're also going to learn that you're probably doing it incorrectly.
And there are simple changes based on their research and expertise that will help you leverage the power of breathing, walking, and sleeping for your overall health.
How cool is that? It doesn't matter how old or young you are.
These are changes you're gonna make today.
You're gonna look at that person in the mirror.
You're gonna be like, we are gonna be doing this correctly from now on.
In fact, I am gonna forward this episode to my children.
They are 25, 23, and 19 years old.
Because you're gonna learn...
Same time, breathing is not that simple, either.
This is the importance of breathing.
And the importance of knowing how to breathe right.
If, for example, we are breathing the way you were described.
That's the kind of the huge panic attack.
But say, for example, somebody who's just breathing a little bit faster, a little bit harder, upper chest breathing, irregular breathing patterns.
And that's present in a minimum of 10% of the general population, but up to 75% of the anxiety and panic disorder population.
So 75% of the population with anxiety and panic disorder have dysfunctional breathing.
It's not just that stress levels change our breathing.
Of course, when we are stressed or breathing changes.
But our everyday breathing is feeding into our stress levels.
Who doesn't want to be more resilient?
The next time that we're having a really bad day.
And there's a lot of thoughts going through our minds.
And I don't suffer from anxiety, but of course, things happen.
That's the way it is, the human beings.
I can change my breathing patterns without having to be so aware of my breath.
I'm going to have to bring the body in mind into balance.
And that's the thing about breathing.
So coming back to oxygen delivery and blood flow.
If for example, there's insufficient...
That's right. Great. Okay.
Take an ormabrath in three and o's.
And I three and o's. And pinch your nose and hold.
I hold for five, four, three, two, one.
Let go. And just breathe normal now for about two to three breaths or even four breaths.
But to change your breathing, just breathing normal.
And again, take a normal breath in three and o's.
And I three and o's. And pinch your nose and hold.
Five, four, three, two, one.
Let go. And now just breathe normal for three to four breaths.
So you're just breathing normal.
The small breath hold will have to stimulate the vagus nerve, which secrete some urchin's metacolidocetylcholine, which causes the heart to slow down.
And the brain interprets that the body is safe.
And again, take an ormabrath in three and o's.
And out three and o's. And pinch your nose and hold.
Five, four, three, two, one.
Let go. Breathe in three and o's.
So now you're just breathing normal for three to four breaths.
And then a couple of repetitions.
And I will show you how to go from this to de-conjusting your nose.
And again, normal breath in three and o's.
And out three and o's. Everybody.
Light breath in two and o's.
And the light breath out three and o's.
And just check the whole urchin's nostrils.
Took stop breathing. And nod your head up and down as you hold your breath.
And keep relaxing into the body as you're holding your breath.
Now it's a very normal thing to hold your breath.
Kids that they go swimming, they'll do breath holes all the time.
So it's a very normal human trait to go into the water and hold your breath.
Now as your whole your breath here is activating a slight stretch response, which will have to open up the nose.
And now let go, Mel. And breathe in three and o's.
So the key to how de-conjusting the nose is to hold the breath for at least 30 seconds or so.
But I would say when you start off, always start off gentle.
And just tune in on how is your body reacting to breath tooling.
I'll tell you what just happened.
I literally feel like my nostrils are now the size of a tootsie roll.
They widened up and all of a sudden it was super clear because my allergies are starting to kick in now that it's going summer to fall in the United States.
And it worked that second time in particular like it's a very reproducible technique.
I've used it with thousands of people and we had a small pilot from getting up and moving and getting out and going for a good walk.
So that the intervention is a very simple intervention.
It's to go for a walk three times a week for a couple of miles along with a walking partner and a physiotherapist.
And what you see in the group that are active is brain changes that are really remarkable.
You get an increase in the volume of certain brain regions that are concerned with memory.
And you also get changes in the effectiveness of the memory that's supported by those brain regions.
Whereas the people who are sitting at home not active, they're showing a greater decline than they need to do.
And they had to say if they had been active over that period of time.
So the key point here to read to drag out is that being active positively supports good things about your personality.
But it also reaches across to cognitive function.
It supports positive things about memory function and it helps you resist the trajectory of decline that you would have if you just are sitting in your couch doing home or Simpson eating bag of potato chips and watching telly.
Most of us underestimate which actually happening in our bodies and in our minds when we're walking.
And so let's break it down.
What happens? The old is walk about 5,000 steps per day more than you're doing.
And that gets you from most people very close to that magic 10,000 steps, which where did that come from?
It's made up. There are all sorts of apocryphal tales about where it came from.
Which one is your favorite?
I think the one that I like the best is that it's a mis-translation from a Japanese activity company in the 60s.
I don't know if it's true or not.
However, what we do know is that if you look at what's called all calls mortality or likelihood of dying of anything rises the more inactive that you are.
And it falls the more active you are.
So somewhere between about 4,500 7 and a half thousand steps per day.
People's all calls mortality falls and falls quite substantially something like 30 or 40 percent.
Okay, so I want to make sure everybody hears that.
So Shane is saying if you were to simply on average walk 4,500 or between 4,000 and what 7,000 steps.
My recommendation is you must turn on your mobile phone and find out how many steps you're walking per day because most people don't know.
So that's the first thing you need.
It is signaling to your brain that it's like not time to go to bed.
Right. It's morning. Yeah, it's too weak.
I mean, it makes perfect sense when she explains it like that, right?
And so now that you know, you've got that's like baseline understanding of why your circadian rhythm really matters.
And why getting light first thing in the morning is important and how it impacts your ability to get better sleep.
You now need to hear Dr. Pose answer to the next question I asked her, which is Dr.
Po. As a sleep researcher, what are your best tips on getting better sleep starting tonight?
What is your answer? The bath really helps you sleep better.
Why? It's thought to be because you are warming, you're periphery and vasodilating your hands and feet because there's a lot of things that you've been wanting to do.
That's what I'm going to say to Chris.
Chris, I'm going to go vasodilate my hands and feet in the hot bath.
And vasodilation is good because what that does is it then helps cool your core, which is something that happens as you fall asleep.
The core of your body cools by half yourself.
But I bet you have had periods in your life and maybe you're going through one of them where you literally are bashing yourself for being, quote, bad at sleeping.
And she's here to tell you, no, no, no, no, no, you're not bad at sleeping.
You're actually designed to sleep well and now that you understand the wiring and you understand circadian rhythm and you understand the four tips that she gave you based on the research.
All you got to do is do it.
Dr. Poe just told you to do and you can let your brain and your body take over and do what it was made to do.
Don't you just love the smart design of your body?
I mean, it's so simple when you hear the world's leading expert explain it like that just like every single thing that you are learning as we've distilled down these three pillars.
You've learned that breathing low and slow through your nose helps you decrease anxiety and be more present and make more efficient use of the oxygen.
You've learned that walking helps you stay not only physically fit, but it also helps you stay mentally fit by decreasing anxiety as your eyes scan the horizon.
I mean, just thinking about closing your mouth and breathing through your nose, you can almost feel yourself relax and be calmer.
And you also learned from the world's, you're going to go low and slow through your nose.
Patrick McEwen, he taught that to you.
You now know how to do it.
And you can also, by the way, come back to that breathing exercise that he did anytime you're stressed out.
So the pillar number one is breathing through your nose, not your mouth.
Pillar number two. Want to feel 80% better?
Get your steps in. Add 5,000 steps to whatever you're currently doing.
It'll calm your mind. It makes life move at a slower pace.
It has so many health benefits.
We don't have time to go through them all, but you get it.
Now do it. And finally, you want to feel 80% better.
Prioritize your sleep.
Dr. Gina Poe, get the junk out of your brain.
Get the device out of your hand.
Get your butt into a warm bath.
Get yourself outside to see that sunlight.
Hack the circadian rhythm and make sleep a priority.
And it will change your life.
And one more thing. In case no one else tells you today, I want to say thank you.
Thank you for spending time with me today.
I love you. I believe in you.
And I believe in your ability to create a better life.
And I'm so confident about these things.
Because we just distilled world-renowned research into three simple habits that you can start to practice today that will make you feel 80% better.
