Weekly Recall - Oct 11
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[00:00:00] Speaker: Did you know that you have a superpower? Yep. You heard me, right? You have a superpower that your creator gave you. It's called your breath. Your breath is your superpower. There's not a lot we can control in the body. I have Crohn's disease and I can tell you, I would like to say that you can control your bowels, but you cannot.
[00:00:23] Let's start the topic off non stinky, will we? But you know what I mean? You can't control your heartbeat. You know, you can control the rate of it, but you know what? Then breath. Your breath is like a remote control to your nervous system and your nervous system controls a lot of stuff like that. So if you can.
[00:00:44] Fine tune and adjust your nervous system the way you want, then that's the fastest way to shift your energy. So whether you need to calm down, whether you need more focus, or whether you need more energy to recharge, you can do that with the power of your breath and take control. And guess what? When you're feeling good, the energy that you bring.
[00:01:10] It affects other people, right? It affects you. It affects others. It affects the way your dog feels, your energy too. So today I'm gonna teach you how to use breath work to energize and to calm yourself for your dog. And actually, this does reflect and take an effect and have an effect on your dog. It's how you show up your energy creates a lot more balance in how you communicate and how you motivate and get into responses.
[00:01:41] This week we're gonna dive into the breath work. I'm your coach and trainer, uncle Duke. Welcome back to the weekly recall. And because your breath is the key to managing your energy and your dog's energy, I just wanna give you a little understanding of how is that, why is that a little basics on your nervous system?
[00:02:02] You know how you get feeling anxious and. You know, your heart rate goes up and you start breathing fast and heavy, and it's usually you get that tight upper chest. It's where your breath is. If you want to offset that, I'll show you how. But basically you have your sympathetic nervous system, if you will, the fight or flight.
[00:02:26] And then you have your parasympathetic nervous system, and that's the opposite. The rest and digest. Okay. And they're both. Working for your benefit. There's no good or bad. No right or wrong. They're both there for a purpose, but sometimes one of these nervous systems can kind of get stuck on because of the way we're breathing.
[00:02:50] Most often it's with your upper chest, the fight or flight, the sympathetic nervous system, if you will. So I want to teach you how you can take control and instantly calm yourself. I shouldn't say instantly, but you can calm yourself on demand on and take just several breaths to do that. Is it easy? No, absolutely not.
[00:03:13] Breath work is not easy. Anything easy isn't really beneficial. It's tough. It takes practice, but once you get into it, you can do really, really good things with your or nervous system. When you're feeling anxious, when you're feeling, you know that feeling. You can calm yourself down or when you're really sluggish, instead of going for a pill or a jack espresso, which I used to do, you can do a little breath work and it doesn't take very much.
[00:03:40] I'll show you right now an example, so just a little bit about that. You have your upper chest and your lower diaphragm in your lungs, so when you're breathing into your upper chest or your lower chest, it'll tell you kind of which, which one you're in. Now here comes a key point and it's something I mentioned in the last audio, which was awareness.
[00:04:05] So the first thing I want you to do, able to use breath work to your advantage is to become aware. So if you're driving right now, then don't do any of this practice. Don't do what I'm about to ask you to do if you're standing up that maybe you wanna sit down or lay down. Um, but I want you just to simply close your eyes right now and just think.
[00:04:27] How's my breath? Don't change anything. Just close your eyes. Where is your breath? Is it in your belly? Is it in your chest? Is it tight? Is it deep breath, shallow breaths? What do you got going on? Do you feel any sensations in your body? Numbness, pains, stiffness, tingling. And where is it? And that's just stop for a second and become aware of it.
[00:04:52] And that's the first step. To making this work, becoming aware of your breath. Now, like I was saying, how your breath affects your nervous system. If you are in the chest, maybe it's tight, it's gonna take some work, you know, changing this. I'm gonna give you two different examples of breath work and we can do that together in just a few breaths that you can experience.
[00:05:19] And the first one. We can do an activation breath work. Okay, so basically if you think all you have to do is take a full deep breath in and let it out and let's do that. We'll start through the nose, in through the nose, and, and then we'll let it go. We'll do that three times through the nose and then a couple through the mouth for five breaths.
[00:05:46] You ready? If you're driving, you wanna do this now? Pull over. Oh, wait. So we're ready. We're gonna just take a full deep breath into the nose
[00:06:00] and let it go. Another full deep breath in
[00:06:07] and let it go. One more.
[00:06:15] How's that feel already? That's only three breaths through the nose. Full in and out. Now do it in your mouth.
[00:06:25] And one more.
[00:06:30] There's five breaths. How do you feel right now compared to how you felt a minute ago? A little bit more activated. So there's just a taste, right? A little breath work. Now that you're a little activated, let's calm things down, shall we? What I want you to do is I want you to put your right hand on your chest, and I want you to take your left hand, place it on your belly, okay?
[00:06:58] Do that. And then I want you to close your eyes, keep your eyes closed, and I'm gonna teach you a method called 4 2 6. Now, basically all that is, is breathing in, holding it, and letting it out. When you breathe in, you're gonna breathe in for roughly four seconds. Then you're gonna hold it for two seconds and you're gonna let it out for six.
[00:07:24] Don't worry about right or wrong. And don't worry about the numbers. Everybody's lungs capacity's a little different. Everyone's different. It might end up with five, and the seconds aren't all perfect, but it's just a method called 4 2 6. And what I'd really love for you to remember is when you're feeling anxious, close your eyes.
[00:07:42] And the reason we're gonna close our eyes is because that's going to stop the stimulation from the environment coming in. Okay? And you're just gonna think of this, breathe in, hold it. Make sure your out breath is just a little bit longer than your in breath. That's really all it takes to remember. So are you ready?
[00:08:01] We're gonna do this in through the nose and when we let our breath out, we're gonna do that through, uh, purse slips or as if you're drinking through STRs. If you're gonna be blowing, blowing candles out, wheel only, it's slow and controlled. So, ready, calming breath through the nose, close your eyes. In
[00:08:26] hold and out
[00:08:34] in 1, 2, 3, 4. Hold, two, one, and release. 6, 5, 4, 3, 2, 1. Breathing into the nose, one. 2, 3, 4. Hold for two, one, release. 6, 5, 4, 3, 2, 1. That's three breaths. Let's go again.
[00:09:12] Hold for two and release.
[00:09:20] Each time you do this, try and make it slower and more relaxed. When you're breathing in, breathe in goodness through your nose and release any toxins on the outbreath and you should feel it leaving. So that's just five breaths. Open your eyes. How do you feel? Ha. Pretty good mellow. Now, I hope you didn't do this.
[00:09:44] Driving this activation breath work in and then down rag. Those are two examples, okay? How you just want to energize, take some deep breaths. Okay? One great exercise every single day if you want to really practice some great breath work is go for a 30 minute walk, you know, every day. And walk like you're late for work or go take that dog out, right?
[00:10:09] So there's a good ex ex, uh, excuse to get some breath work for you and your dog in, and it's gonna help you with, Hey, you think about anything. If you're nervous, you have a conversation that you're going to have with someone. If you're going to do a presentation or you're going into a meeting at work, or to teach, or whatever it is, hey.
[00:10:30] Now you can activate or calm yourself in during certain situations. Maybe you have something scary that you have to do. Procedures, go to the hospital. Uh, you're gonna take your dog for a walk. That can be scary if they're reactive. Whatever it is, there's a little tip to help you manage your breath so that you can be there for your dog.
[00:10:51] So now I got three questions. As always, haul out that journal if you don't have it out already in your pen. And here's some questions for you to take away. When was the last time that you actually paid attention to your breath? And how did the session today feel? Super simple. Five breaths. If you love this session, if you liked this session or if something resonated or you learned something, I'd love to know what is it?
[00:11:12] What did you like about it? What did you learn? Send me a message, an email [email protected], and if there's some topics or things you wanna see and learn about. Uh, head over to my YouTube channel and just send us a little message there on some stuff you'd like to see. And if you like this, we do breath work in my UPX community, uh, so you don't have to try and do these things alone.
[00:11:38] If you love the coaching and the audios, join UPX. We keep all the egos outside. It's a very uplifting community where we celebrate our breakthroughs and our wins. Gratitude, we talk about the struggles and come up with strategies and tips to get you moving forward. And, uh, I'd love to see you there if that's something of interest.
[00:12:00] Next question. How do you think your energy would change if you practiced breath work daily? Hey, we only did five breaths, and if you didn't do it. Don't be, don't be scared. Check it out. Try it later. And the third question is for you to take away is what's one situation that you could use breathwork to calm yourself or your dog, whether it's using the 4, 2 6 method or just full deep breaths in and out.
[00:12:28] No holds full, deep quality breaths. I hope you like today's session. And as always, keep consistent, keep showing up, and I will be around in the next audio.
