MRP Living Light Q & A [Jan 26, 2024]

Hello.

Hello everyone. Happy Friday. Welcome, Annalisa. Hi, Melissa. Hi, Colleen. Lovely to see you ladies. Hopefully you've had an amazing week and hopefully you're getting ready for an even more amazing week ahead too. So as we are kind of settling in, waiting for everybody to join, I would love to start percolating on what it is that we are grateful for today. What is it that you've experienced are you grateful for? You know, just another fresh new day to wake up, you know, try something new, start something fresh. Is it maybe you're grateful for a long standing habit that you've always had or something that we maybe learned recently, you know, and maybe love learning. That could be something that you're grateful for as well. Any and all things are always welcome. Feel free to share it into the chat, unmute yourselves. I love hearing your voices even more, love seeing your faces. So, so please feel free to contribute however you feel called to. I'm just going to write in a quick message to our Facebook or. Sorry, not Facebook. Well, yes, Facebook community as well, but to our chat. And today we're going to be going over, you know, any and all questions that anybody has in relation to the program into your journey. Maybe it's post program. Any and all are welcome. But we're also going to dive into the second part of the breath work talk that we were sharing last week. So that is going to be what we're going to mainly be focusing on today because again there's so many pearls. Yeah. So many amazing things that Satchin covers in terms of breath work. It's just amazing at what the breath can do and how, how we don't pay attention to it until somebody kind of points it out to us. You know, it's something that is automatic feature our body does that we don't have to ever consciously continue to do and it is needed for everything. You know, oxygen and CO2 is such a great predictor of life expectancy and lung capacity which is just, you know, it just deepens our understanding and, and how, how amazing and sophisticated something like breathing can be, how much it's such a lost art as well, you know. So for, for instance right now I'm a little bit under the weather and I haven able to breathe properly through my nose for a couple of days and, and I'm noticing the difference in my health. Like I'm noticing that I'm so much more fatigued or that it's more difficult for me to concentrate and it's, it's simply because I'm so stuffed up that I've had to mouth breathe. And I'm simultaneously learning about all the maybe not so beneficial things of mouth breathing. And I'm like, oh my gosh, this just kind of, you know, you get in your head, in it a little bit. But it just goes to show, like, I have such a deeper appreciation for my body being able to nose breathe predominantly. And I'm super grateful for that. I can't wait to have it back full fledged. So grateful for my body's way of being able to heal itself. And welcome, Rosalynn. Welcome, Kelly. Lovely to have you ladies here. We are currently going over any sort of gratitude, so it could be any and all things. So maybe it could be something new that you learned this week that you're grateful knowing. Maybe it's a habit that has really made a difference in your daily routine. Maybe it's, you know, speaking to yourself a little bit nicer, noticing the words that you use, noticing if you are, you know, in your corner or maybe pushing yourself out of that corner. So I see some comments rolling in here, Rosalyn, I would love to hear your share.

I'm just finishing up my lunch now and I couldn't help but thinking, I am so grateful for those recipes in the reset manual. Honestly, those recipes are wonderful. They're so tasty and they're so easy. I remember before I really started, I was so stressed about preparing the food and the recipes have made it so, so easy to do it. And so I'm so appreciative and grateful of those.

Oh, thank you. Thank you so much. And I appreciate you getting explorational with your cooking and using those recipes because I know everybody is starting from different places. Like, some love to cook. Some people are like, oh my God, I've never touched a pot in a pan in my life. So what's awesome about this is that you can make really flavorful, simple recipes that still taste great and leave you satiated throughout the rest of the day. But the cool thing is you can chuck 4 ounces of this, 4 ounces of that, 4 ounces of fruit and be done with it. You know, it doesn't have to be anything spectacular. Meeting yourself where you're at is so important. But if you do have some time for, you know, following some of the recipes, they're truly some amazing ones. Like the shrimp ramen bowl. Chef's kiss. So good. The sloppy Joe's. Fantastic. Love the Zoodles as well. I can't buy, you know, like store made pasta sauce anymore because it's so easy. To make it out of fresh tomatoes and spices. So you get to learn cool hacks, you know, how to make things more affordable, how to make things more nutri, nutritiously dense and gives you more confidence when creating meals, even afterwards. So for anybody that's post, let's say reset program, you're welcome to always still use the recipes. Just add in a fat source, maybe add in half a cup of sweet potato or maybe some brown rice or maybe, you know, some quinoa. All of those things are still great. And you can enjoy the healing capacities that these, you know, nutrient dense foods have on your body because they are truly the main healers. So I love that. Thank you, Rosalind.

Yeah, and I'll definitely be using them, modifying them after, like probably for the rest of my life. So.

Yeah. And then you'll find little hacks too with meals that you really love. Like let's say, you know, pizza, pizza is something that most people tend to enjoy one way or another. And you get to kind of approach making pizza from a different way and saying, you know, how can I make this dough even more nutritious for myself? What can I do to maybe put more vegetables on this pizza? And like you, you creative too, which is the fun part for me because it doesn't have to be boring again. Hi Umesh, lovely to see you here. Hi Farhana, lovely to have you. Julie as well. Welcome, welcome.

Hello.

We are all just sharing our wins and our gratitude and we're going to be continuing the second part of the breathwork talk that Sachin did last week. So we're going to be diving into that. But before we do, I would love to spread some gratitude, some sunshine. We're getting lots of sunshine here Mississauga, so I'm really excited about it. So let's spread that around and I would love to hear anything that anybody is really grateful for a great win that they've had. Or maybe you're just in a great mood, maybe you're excited for something to come. So any and all shares are always, always welcome. In the chat here, I see Melissa is saying been through some struggles this week with back pain. Yes. But I'm grateful to understand what others go through when they have a chronic pain but still have to live life, cooking, moving, etc, so grateful knowing mine is temporary and a little empathy for those that have this. Thank you. And I'm sorry, you know, I'm sorry to hear that your back is still giving you issues. I know we've been talking about this a little bit throughout the Week. But yeah, it just goes to show us sometimes, you know, what, what we take for granted. And not to say that you were taking it for granted, but it's just it when we constantly have something, we stop kind of yearning for it because we just expect that it's going to be there. And it's not until unfortunately something happens like a nose stuffed up or you know, back pain where you're kind of like, I just can't wait to get back to that, that homeostasis spot. So I hope that, you know, your, your back pain is short lived. I hope that by next week it completely goes away and, and that you, you can feel the gratitude without needing to feel the pain. So we're on route to that Annal. Me too. Grateful for a clear nose. Love that for you. Hope that for myself too. Very soon. It's been the same for me through this week. Yeah, I think there's, it's just, you know, it's getting into February. February is like purgatory in my opinion. It's just like this strange in between of like it should be getting warmer, but it's still really cold. So at least in Canada. So hopefully everybody else is staying, you know, boosted, immune wise and making sure that you're still getting that beautiful sunshine time. That's going to be amazing in terms of mood, in terms of immunity. Colleen is saying, I'm grateful for being able to sleep in a little bit more because I need it. Yes. And I love that you wrote that because there's, you know, such a stigma sometimes that we have for ourselves that, you know, rest is unproductive, but rest is one of the most productive things you can ever do for your body. And it's, there's not enough allowance, I think created each day for people to rest genuinely because anytime you're resting, it feels like you're taking away from this. I could be doing that. What am I doing for tomorrow? But sometimes like, and nature is a great example of this, constantly winter is resting, everything is slowing down, nothing is producing fruit. And there's a good reason for that. It needs that downtime, that preparation, that kind of sloughing off what is no longer necessary to create the space, to bloom, to nourish, to, you know, create new abundance that's coming up into the space. So let's, let's continue to rest. Rest is one of again, the greatest things that you, you can all do for your health. And so I highly encourage some restful periods this coming week. Thank you for that, Colleen, and my neti Pot is wonderful. It really helped me get through a cold. I think it's time I get one. Not too sure why I haven't gotten a neti pot up until this point, but yes, thank you for that gentle reminder as well. Aura ring, too. Congratulations. That's awesome. So we'll be going through that, of course, one on one when we see each other next, Colleen. But yeah, any and all Oura Ring questions as well. Anybody else is curious or has one or, you know, wants to learn a little bit more, let us know. We're always happy to chat about it. And it's going to give you such great insight into so many other things aside from your sleep as well. I think HRV is one of the coolest metrics that the Oura ring is able to track because for anybody that's unfamiliar with hrv, it stands for heart rate variability. And what that number is telling you is kind of a value of how resilient your body is. So there is no ceiling, there is no floor when it comes to what that number can transform into. And it's going to be a completely unique value to each person. But you want that number to be as high as you can possibly get it. The goal is to go high because a higher value is going to denote the. A higher resilience in face of different stressors. And so your body is going to. And specifically, your heart has more capacity for different variations of stressors, so it's going to better adapt you to different stress. And it's also a great way to see, you know, am I living authentically? Am I, am I, you know, speaking my truth? Am I expressing myself the way that I feel like I want to and am I doing that from a genuine place? And your HRV is going to be a completely kind of like, no BS factor when it comes to that. You can really just kind of get real with yourself. So you don't need the Oura ring for HRV specifically. There's also really great tools such as the heart math, which is another whole thing of. Of its own. But it calculates your HRV in real time, which is kind of cool because as you're doing things, it can tell you then and there what state your body is in, whereas your aura ring is going to a collective average of the last 24 hours or of your sleep. So there is that difference there. But excited for you to see those numbers, Colleen, so, you know, excited for you to. To really deepen your sleep. Pun intended. And deepen the understanding around your sleep too. Awesome. Thank you for your shares. Everyone. Welcome Gail, I saw you roll in. And welcome Ron. Welcome LaRonda. So we were just going over any questions. So please, if anybody has any questions, keep them rolling into the chat. I'm going to go ahead and start playing part two. So we're continuing with last week, last week's series. So Sachin's talk on breath work and doing some breath work exercises. So we're going to be finishing or we actually don't have time to finish it today, unfortunately. It's quite a long talk, but it's amazing. But we're going to get into as much as we can. So I'm going to go ahead here and share my screen. Can everybody see my screen?

Okay.

Okay, good. Thank you so much.

Does that happen? Does it take minutes for that blood flow to start increasing to the periphery or does it happen instantaneously? Instantaneously, right. So now we start seeing how breath is instant. It's like connected to all these things that nobody's been talking about. Okay. Now we can also use our breath to create spiritual experiences, out of body experiences, breakthrough experiences. And that's one of the things that we do. We'll do, you know, some of that today, but we actually do a 90 minute session and if there's enough demand after today's session, then maybe we can do something like that in the near future. But those are experiential transformational sessions where we start really moving some of the emotion that's stored in our body. So the breath is one of the most effective ways to do that. So how should we breathe right now that we know how important it is and how it's all connected, how should we be breathing in order for us to maximize the benefit? So we hinted at this a little bit earlier. First and foremost, normal breathing is when our mouth is closed and our jaw is relaxed and not clenching our teeth, but our jaw is nice and relaxed. Our tongue is placed at the roof of our mouth. Now just behind your front two teeth, you might feel some ridges in your upper palate. Kind of tickles if you rub it, right? Okay, so just imagine a little X there. There are a ton of nerve endings from your vagus nerve in that magic button spot. This is why children suck their thumb and soothes them instantaneously. This is why children use a pacifier and it soothes them instantaneously. When a child is breastfeeding, the mother's nipple will hit that roof of the mouth and instantly calm the child. So we have this built in relaxation button. You simply have to put your tongue there. Next we're going to breathe in for six seconds and out for six seconds. You might start at four, might go to five and then eventually six. But the key here is to slow down. Our breathing should be slow and steady and it should be inaudible. So what that means is nobody should hear it. Somebody sitting next to us shouldn't hear it. All right, now let's make a case as to which hole you should be breathing through. So we should be breathing through our nose. And there's a variety of different reasons. You know, one of my, one of my uncles from my wife's side, he's a, he's like a renowned scientist. Like he's the guy that you see in documentaries and he's also a big time cyclist. So we were talking about breathing and he's like, I don't know if you're right, Sachin, because if I shouldn't be breathing through my mouth, why can't I breathe through my mouth? That was a good question. And I said, well, you can drink through your nose. How does that feel when you drink through your nose? Right, it's possible, but it doesn't make it the right hole to drink through. I believe that we pass air through our mouth so that we can talk. Right? So one of the only times we should be. Unless we're running away from something. One of the only times that we should be breathing through our mouth is when we're talking or singing. The rest of the time we should be breathing through our nose. When we breathe through our nose, it cleanses the air, right? It's like a built in filtration system that you have. You also pressurize the air so it's always going to feel more, you're always going to have more resistance when you breathe through your nose because it's slowing down the air that's coming in. There's actually something called empty nose syndrome where doctors go in and they drill out people's noses and they open up all these turbinates. So you see all these intricate structures and they remove all of them. And now when people breathe, there's nothing slowing down the air. So the air just goes right into their face and it's an excruciatingly torturous and painful condition. Okay, so we want the air to go in nice and slow. The pressurization of the air increases the oxygen delivery to the bottom of our lungs so we can take nice deep breaths. We get 20% more oxygen just by simply breathing through our nose. It also Moisture regulates the air. So if the air is dry, then it moisturizes temperature, regulates the air. You can have a hundred degree Fahrenheit difference in the air that you're breathing in to the temperature of the air at the bottom of your lungs. Okay? So it regulates the air, it lowers the activation of the immune system. Just like we have a microbiome in our gut, we also have a microbiome in our lungs. Remember, we eat more air than food, so it makes sense that we have an immune interface in our lungs, but it also makes sense that we have it in our nose. Your mouth is the dirtiest part of your body. So people who breathe through their mouth are constantly breathing in particulates of all this bacteria that's in their mouth. That is fine in your mouth, but it doesn't belong in your lungs. When we swallow our spit, which is also loaded with bacteria, it goes down into our esophagus and into our stomach. And the acid in our stomach kills that bacteria. But when we breathe it in, it goes into our lungs, and now our immune system is just always on. By breathing through our nose, we're killing a lot of that bacteria and virus in our actual nose itself. On contact, it also regulates the nervous system, them. So think about how somebody's breathing if they're running away from something. If you had to go into an allout sprint, how would you be breathing? You'd be breathing with your tongue hanging out of your mouth as fast as you can through your mouth. Right? And that makes sense because that rapid expansion of your lungs is going to help you pump more blood to your arms and legs. Breathing through our nose also preserves oral health because now our saliva production stays intact. We're not drying out that microbiome. It disinfects the air, and it also has antidiuretic effects. Here's a tip that my clients really love. When we have them tape their mouth closed at night, they don't have to wake up to go to the bathroom anymore, because breathing through your mouth is actually a diuretic. So by simply breathing through your nose, you're going to have to pee less. When we breathe through our nose, we recapture about 40% of the moisture that we would breathe out if we were breathing through our mouths. So people who breathe through their nose require less hydration because they're not becoming constantly and chronically dehydrated by the way they're breathing. Okay, I'm gonna pause there for just a moment. I want you to share in the chat what your biggest takeaway or aha moment has been so far. We'll just take a quick pause here. Maybe I'll play some music as you share some of your big takeaways. I was reading them as they're coming in. I'll keep reading them, you know, and we saved the chat, so, you know, keep those messages coming because I love. I love seeing the big takeaways and revelations that you're having. And I think all of us are going to breathe a little bit better after today's session. Just as a general guideline, I want you to think of the nose as an intake and the mouth as an exhaust. Okay? So it's generally okay to breathe in through your nose and out through your mouth. Sometimes we're going to have to do that. There's three gears of breathing, which we'll talk about in a minute. But as much as you can, try to breathe in through your nose, out through your nose, and then sometimes use your mouth. Okay? Nasal breathing increases nitric oxide. As I mentioned, there's actually ways to test for nitric oxide. So when I. When I do presentations, I'll break out my nitric oxide strips and I'll test people. And it's fascinating to see how many people are low in nitric oxide. Now, what I always said, knowledge is not immunity. So just because you know this stuff, it doesn't mean the problem goes away, right? So we're all prone to low nitric oxide. Nitric oxide levels tank after the age of 40. So if any of you are over 40, I see some young, beautiful faces here that are not quite 40 yet. And I see some that are probably past that age. Your nitric oxide levels tank. Nitric oxide is important for all the things we talked about. It's also very important for sexual health. Health. Okay? So men and women benefit from taking nitric oxide because it improves circulation to those special parts of our body, helps us stay nice and calm, helps boost our immune system. Now, what you see here is three test strips. So my son and. And maybe he's like some of your kids, he likes to question things, right? And he especially likes to question his dad because obviously you can't be a prophet in your own home. So we, we do everything that we share with all of you. I wouldn't be sharing any of this if I didn't do it myself. And so we tested him before he started mouth taping. I had to create a case for him. And I said, you know, Devin, I want you to mouth tape. He's like, whatever, you're crazy. And, and so we said, okay, well, let's test your nitric oxide levels when you don't mouth tape, when you do mouth tape and with supplementation. And so what you see on the left is a saliva strip where the pinker the better. So when he's sleeping at night without mouth tape on, you can see his nitric oxide production is very low below the target range. When he does mouth tape at night, his target. He's in the target range. Right? So by simply changing how he's breathing, we're changing his nitric oxide levels. And then the one on the right is. I said, well, just humor me and take this supplement. And then let's retest you. And you can see that. That it went overboard. Right? So it's a little bit. Not that it's too much, but you know, more than the target range. So by simply changing how he was breathing and measuring it and quantifying it literally within 10 seconds, he now became fully convinced that this is what he needed to do. Okay, all right, now where's the science, right? This sounds like sorcery. Well, if you go to pubmed and you search humming, you'll see that humming increases nitric oxide 15 fold. Imagine something as, like, stupidly simple as humming can boost your immune function. I mean, isn't that, like, embarrassingly simple? Right. It's almost unbelievable, but the science is there to prove it. Breathing and blood pressure. Okay, so if I want to lower your blood pressure. So if you have an insurance exam coming up and you want to lower your life insurance rates or you're going to the doctor and you. You don't want. You want to breathe in a way that's representative of your body, not your mood. Right. When we go to the doctor, sometimes we're stressed out and we have short, shallow breaths. Well, I expect your blood pressure to be slightly elevated. However, if you were to take a long exhale or if you were going into the doctor's office, humming the whole way there and taking long exhales, leading up to your blood pressure test. And while you're getting tested, your blood pressure is going to drop instantaneously. Okay. Within seconds. Because as we exhale, the diaphragm is moving slowly, the lungs are moving slowly. Right. So the heart is producing less pressure. But if I start breathing and then take my blood pressure, it's going to be elevated, as it should be, because the mechanical circumstances of me breathing rapidly or more rapidly than I should is going to raise my blood pressure. This making sense to everyone. I want to explain it and I'll repeat myself so you don't unsee this, okay? Because it truly is life changing information. Next is, I mentioned this earlier that the majority of your, the biggest lymph nodes in your body are underneath your diaphragm. And so your diaphragm is actually one of your most important lymphatic pumps. When we move lymph, we move disease. An easy way to strengthen your diaphragm, in case you're wondering, is something called a crocodile pose. So simply laying with your feet splayed out like this, arms crossed, forehead resting on your hands. What it does when you put your arms up like this, it opens up your rib cage. So it makes it easier for you to take deep breaths into your chest. But here's what you're going to do. You're going to lay like this and you're going to breathe into your belly. The resistance of your body weight is what your diaphragm isn't going to have to work against. So this will strengthen your diaphragm as you do that. If you have a hard time or back pain when you lay on your stomach, maybe it's just not comfortable for you. You can lay on your back and put textbooks on your stomach and breathe into your belly, raising those textbooks. Okay, so that's going to work to strengthen your diaphragm. Everyone get that? Again, embarrassingly simple stuff, but it works. Okay, how many percent of the time? 100% of the time. All right, now let's talk about the three gears of breathing. And in case you're wondering, crocodile pose, two to three minutes a day. You could do this before bed, you could do it when you wake up in the morning. You can do it, you know, any time of day. All right, three gears of breathing. So 99% of the time we should be breathing in through our nose, out through our nose. The two other levels of breathing gears are going to be in through the nose, out through the mouth. So as you pick up the pace, maybe you're in the gym, your carbon dioxide levels are building up and you want to release them. Then you can take, you know, exhales through your mouth. And then if you're in an all out sprint, extreme exertion, okay? Then you're going to breathe in and out through your mouth. Now here's the thing, now that you are aware of all this that I'm sharing tomorrow, and you start paying attention to your breathing, you're going to notice that you probably breathe in and out through your mouth when you're pushing yourself. In James Nestor's book, he mentions that about 50% of people are habitual mouth breathers. Next time you go to the mall, pay attention to how people are breathing. Right? Walking is not really exerting yourself, but most people you'll find are breathing in and out through their mouth. So they're over breathing now that you have this awareness. When I go for a walk, I, I'm, I'm a little extreme. I'm not suggesting that you do this, but I take a breath in for every 12 steps and I take a breath out every 12 steps. So the length of my breath is 12 steps in, 12 steps up. Now you could build yourself up to that. You might start off with six steps in, six steps out. That's a way that I keep pace of how I'm breathing. Okay. Extreme exertion is like, you know, 1% of your day is 14 minutes. Most people aren't sprinting in an all out, balls to the wall sprint for 14 minutes a day. Okay? So it's acceptable if a lion's chasing you. If you're doing sprint intervals, right, and you just can't keep your breath, this is ideal and optimal. You might have to work your way towards this. Right. You might find that. Oh, my God. Any exertion. I can't seem to catch my breath. Here's a fun fact. The slower you breathe, the more oxygen you will actually deliver to the tissue. So it's actually paradoxical. Okay. It's very unlikely that you're not getting enough oxygen. You're just not tolerant to the CO2. That's what's creating the urge and the anxiety to breathe. All right, next, let's talk about the tongue. The tongue, pound for pound, is the strongest muscle in your body. It's also the fastest healing muscle in your and tissue in your body. So the tongue in most anatomical drawings is drawn incorrectly. Okay. We never want your tongue floating in your face like this. We want to intentionally put our tongue in the roof of our mouth just in this part where my cursor is. I hope you can see that just behind there. And so this hard palate here should have our tongue in it. So our tongue should be touching this hard palate. When you put your tongue in that position, your jaw automatically relaxes. And what you'll also notice is that when you put your tongue in that position, you can't breathe through your mouth anymore. Try doing it. Your mouth automatically seals. Okay, again, there is a magic button right here that instantly soothes us. Now, some people have something called a tongue tie, which we'll talk about in a minute. It. Which makes it hard for them to put their tongue in the roof of their mouth. Tongue ties are very common, so proper tongue posture does a few things. It opens up the airway instead of blocking the airway. It also changes the structure of our jaw. So when we put our tongue correctly in the roof of our mouth, we have a more defined jaw and we have a more functional airway. Children, when they breastfeed, okay. Breastfeeding changes our facial structure. However, when a child has a tongue tie. So here's a normal tongue. When a child has a tongue tie, they can't stick their tongue out properly. And so it makes it more challenging for them to breastfeed. So if your child had difficulty breastfeeding, get them checked for a tongue tie. My wife had a tongue tie and we didn't discover that until just recently. And she had it snipped. Just a little simple laser snip exercise that they do. A minor, very minor surgery, in and out. Sounds kind of weird. I'm sure it felt weird having it done, but you'll see in a moment the instantaneous difference that it made for her. And remember that because the tongue is the fastest tissue to heal in your body, it's. It's really like within days you're normal again. Okay. And of course, the experience is different for everybody. But this could be an important surgical procedure for those that need it. Here's what a tongue tie looks like. So take a look at this picture. A normal tongue should be able to lift your tongue like this person is here. A moderate tongue tie. You'll see that this little frenulum, this is referred to as in the bottom of the tongue, prevents the tongue from fully lifting. And a severe tongue tie is going to look like this, where it's almost impossible for that tongue to come out of the roof of the mouth or to touch the roof of the mouth. You can always test yourself. Check your kids before you, before they go to bed today. And if this is something that they have, that I can promise you that getting this addressed could make a huge difference in their life. When the tongue doesn't reach the roof of the mouth, then it doesn't splay the upper palate, which means they have a base that's drawn in and narrow, which means they have smaller sinuses, which means they're more prone to sinus infections and allergies and all kinds of other breathing related issues like snoring when they grow up. All right, let's talk about the tongue and how it's connected all the way to the tip of your toes. We have this entire matrix in our body that is called the fascia. The fascia from the bottom of our tongue is connected all the way to the tip of our toes. So when people have tongue ties, it's not uncommon for them to also have myofascial pain. My wife had chronic shoulder pain, and as a chiropractor, I was embarrassed that. That I couldn't help her, because no matter what I did, it was just excruciatingly painful. And if she got any relief, it would come back because she had a tongue tie. So the tongue is connected to every part of us. It doesn't just stop in our face. Your tongue connects to a bone in your throat called the hyoid bone, and your hyoid bone connects to your shoulder. So your tongue is literally directly connected to your shoulder. So if you have chronic tension in your shoulders and you just can't seem to resolve, dissolve it. There's a muscle called the omohyoid muscle, which goes from that hyoid bone and inserts on your scapula. Your tongue is also referred to as a postural muscle because of its impact on our posture. So here's Deepa. She's given me permission to share, so thank you for that. And I know there's some chiropractors here, so you'll appreciate this. This is her before on the right. And you'll notice that her neck is very straight. We call this a military neck, which means that this person is more prone to degeneration, they're more prone to arthritis, and their muscles just aren't sitting right and they're imbalanced. This is her after her tongue tie release. So I know Burke is here. He's a chiropractor, and I see a few others that are here. You'd have to go through a lot of rehab at work to restore your curve like this. And in her case, it happened instantly. Okay, so you can now imagine that all this tension in her neck and shoulders is going to be much reduced because her body structure is more aligned. Okay, Is everyone seeing that? It's subtle. It's very obvious to me. It might be subtle to you, but makes a huge impact on your health. Raise your hand if you learned something new in the last 10 minutes. Okay, wonderful. We're going to keep going. Okay. And I hope you're all finding this interesting and valuable information for yourself. Colleen's asking, where do you get a tongue Tie assessment. So you can do the at home assessment just by looking in the mirror, seeing if your tongue lifts. But what I encourage you all to do next time you go to your dentist, make sure they're an airway dentist or a dentist that, you know, knows how to look at these things. And you ask, you can ask them to assess you for a tongue tie. Okay. You also have a chance to, to meet with, with Deepa or myself and we can assess it individually if, if that's the case. Now, I'm not a dentist, but I can tell you if, if that's the case. When midwives would deliver children, some of you may know this, you're old enough. What they would do is they would grow their pinky nail out. And when children were born, they would do a frenulum sweep. So they would put their pinky in their mouth, they would snip the frenulum on their lips because you could have a lip tie as well. And they would snip the frenulum underneath their tongues. Right. So we've known this for a long time. It's been part of like many cultural practices, but now it's not. Okay, so where does this lead and what is the significance of this? So there's many people have loved ones, maybe it was you that suck their thumb. And what happens when children suck their thumb? Oftentimes it's caused by them not being able to put but their, their tongue in the roof of their mouth. So they use their thumb as a spacer and that instantly soothes them. Now the unfortunate consequence of that is that it pushes their upper palate upwards into their sinuses. So now they have a very high arching palate instead of a nice wide, flat palate, which leads to this overcrowding which you can see in this child's face here, which means they get their teeth pulled, which means they now have sinus issues. A narrow face, difficulty breathing, and now they're missing teeth. Your teeth are all connected to meridians in your body which are energy lines. So as much as we can, we want to keep as many teeth as we possibly can. What also happens when we do this is that because it pushes the upper palate up, it pulls the front teeth outwards. So people have what's called an open bite. An open bite is when people bite down, their teeth don't come together. Using a pacifier, sucking the thumb, it changes our facial structure, increases the likelihood of sinus issues, makes it difficult for people to breathe through their nose. They then become habitual mouth breathers. Which leads to chronic low grade anxiety, behavioral disorders, you name it. Okay, so there's this domino effect by something as innocent and maybe even cute as sucking your thumb. As I mentioned earlier, behavioral and learning disorders in children are oftentimes related to poor breathing. So if you know a child that's on medication or has been recommended, medication might be beneficial for them to learn how to breathe correctly. Because we can regulate our emotions by regulating our breath. You might be wondering, what are some causes of mouth breathing? What are some causes of breathing through our mouth? What are some signs of breathing through our mouth? So the first one is a dry mouth. Your mouth is always dry. Chances are air is going in and out, 30 pounds of air every day, going in and out of the mouth, drying out the saliva. Because of that, you're always going to be thirsty. But because you breathe through your mouth and breathe, mouth breathing is a diuretic. You're always going to stay thirsty and you're always going to be peeing. Okay? You're also going to have bad breath because now you change the oral microbiome and now bad bacteria take over and they produce bad smells. Another sign is drooling at night. Snoring oftentimes is associated to mouth breathing, not always, because you can still snore with your mouth closed. Waking up to pee often at night, feeling tired upon waking. It's shocking to me that people can be in bed for eight hours and they'll tell me, oh, Sachin, think I sleep great. I sleep right through the night. And I'll ask them, well, how do you feel when you wake up in the morning? Oh my God, I feel exhausted. I actually feel more tired after sleeping than when I went to bed. And it's because they were breathing dysfunctionally while they were sleeping. Breathing while you sleep is the up. The way you breathe while you sleep is the upper limit of your metabolic capabilities. Sleeping is the most parasympathetic, relaxing, healing thing that you do. But if your breathing pattern is breathing through your mouth, you're telling your body you're in fight or flight. You're telling your body you're in a stress state while you should be in a relaxed state. This is why people wake up tired. They don't oxygenate their bodies and heal their bodies while they're sleeping. Right? They don't move the lymph, they don't move the waist, they over breathe and oftentimes they have apnea or they snore. Right. If somebody was snoring while they were sitting in in a imagine People breathe the way they breathe. Snoring and apneic. During the day, you put them in a mental asylum, right? They will feel tired, they would feel exhausted, they would have bags under their eyes, right? Their thinking would be foggy, their brains would be foggy. But when they do it at night, somehow we've as a culture accepted it. Now, some people wear CPAPs, and CPAPs actually weaken our diaphragms, right? Because you have a machine doing the breathing for you. Forcing the air in and out of your body instead of your diaphragm. Imagine somebody did all your push ups for you. Imagine somebody carried you around for eight hours a day on their back, right? Like a piggyback. Your legs would atrophy, right? So your diaphragm atrophies as well. If for eight hours a day a machine is doing all the breathing for you. I'm not saying not to use a cpap. Some of you need it. But just know that laying in that crocodile pose could probably be beneficial for you. What else? We feel anxiety and stressed for no reason. How many of you know someone who feels stressed for no reason? In. Okay, we all, we all probably do, right? And sometimes that might even be us. Like, why the hell am I so stressed out right now? Pay attention to how you're breathing. High blood pressure. Mouth breathers make less nitric oxide. They take short, shallow breaths. A lack of morning erection. Okay, next is poor concentration and focus. These are all signs of mouth breathing. And it's all normal. I expect these things. Some of it's obvious. Now what also happens when we breathe through our mouth versus our nose is it changes our facial structure. It's a good picture. I put a little camera here because kids don't always care about what you have to say, but they do care about how they look. And I don't think any, any guy or gal wants to look like this guy at the bottom. This is how changing the way we breathe changes our face. It changes our posture, it changes our sinuses, it changes our smile, okay? Changes our spine. It does all kinds of things for us. So something as simple as learning how to breathe makes all the difference in the world. This is from James Nestor's presentation. If you look at ancient skulls, you'll notice that there were no orthodontists back in the day. And if you look at ancient skulls, one thing that I've noticed is that they have perfectly straight teeth. Pay attention next time somebody shows you an old skull. They have perfectly straight teeth. My parents, my grandparents, my Aunts, my uncles, all grew up in India, have. Have perfectly straight teeth. No dentists, no orthodontist. Okay? Now, you might be wondering why. How is that possible? Well, look at the jaw on the left. Look at the structure of the face. This is called a, you know, a normal jawline. And what we see here is how people's jaws look now. And we call this a retronathic jaw. So they have a jaw that's going backwards, right? It's smaller. Now, the consequence of that looks like this. So look at this person on the left who has a normal jaw structure. And look at this person on the right. You can see that their airway is automatically restricted. Now, what do you think happens when this person lays down on their back to go to sleep? They have even more issues. Okay, look at the size of this person's sinus cavity. Just look in the front of their face, how much more room there is in the sinus here versus here. So how we breathe matters. And you know, these changes can happen at any age. You saw my picture earlier. However, the sooner we get our children breathing better, the more effective it is, especially if they're in those influential years of growth. All right, how do we improve facial structure? Million dollar question, right? So one is we can do mouth taping. That's one really easy place to start. I'll talk about mouth taping in just a couple slides. Next is chewing blocks. So you can buy silicon chewing blocks and you can chew on them. And it's funny, the first time I started doing that, that I felt like I was high because my brain got so much oxygen just by chewing. Chewing oxygenates your brain. So chewing blocks, and they come in different intensities. So you can start, you know, with a softer block and then work your way up to a harder block. And they're super cheap. They're like 15 bucks. Next is tongue posture. Putting our tongue and keeping it in the roof of our mouth. Fourth is chewing hard foods. So my parents. This sounds so, like, weird. Didn't use a toothbrush growing up. Do any animals use toothbrushes? Let me ask you a question. When you give a child a toothbrush for the first time, what do they do with it? See if anyone can guess what's the first thing they do? Chew on it. Right? They chew it. Right. So we've known intuitively that we're not supposed we should be chewing something hard because that stimulates the production of stem cells in our jaw, which promotes healthy teeth and increases the size of our jaw. So my parents would do is they would get branches delivered to them every week or so. So somebody would come and drop off a whole bunch of branches. And I thought this was so interesting when we went to India to visit. I'm like, what kind of barbaric practice is this? Right? So basically, they have neem tree branches delivered to them the length of a toothbrush or a pen. And what they would do is they would chew on the branch, right? It's a hard object that they would chew on, which now stimulates the jaw, stimulates saliva production, right? Because brushing your teeth does not stimulate saliva production, right? Why would I produce saliva? Somebody's brushing my teeth. I, when I chew, I produce saliva, right? When we squeeze our parotid glands every time we chew, and every time we bite the muscles in our jaw, squeeze the glands to produce more saliva. So now what happens is the. The oil from the branch, neem oil, is being released into the mouth, which promotes a healthy oral microbiome. And. And they chew the branch long enough to turn the end of the branch into bristles, and then they brush their teeth with it. So now they have perfectly straight teeth, no cavities, a healthy oral microbiome, okay? So people have been doing this stuff for years. There's also something you can buy on Amazon called miswack. Okay. Misswac is. Comes in individual. It looks like jerky sticks, but it's individual branches of a tree. And. And you can, you can chew on those. And that's one strategy that you can use. Next is avoiding processed foods. Now, the thing with processed foods is that they literally dissolve in your mouth, right? So it takes no effort to chew these foods. And so what ends up happening is there is very little stimulation of the jaw. This is why people. Their teeth fall out of their face, because there's nothing, nothing stimulating those teeth to stay in the face. Mewing exercises. You can Google that. My son is mewing all the time because it makes you more handsome. And silicone chewing blocks, I got that here twice. So you can get chewing blocks on Amazon, and those will work as well. Now, here's an interesting fun fact. I don't know if any of you have a sweet tooth, but people who breathe through their mouth actually require more sugar in order to taste sugary foods. So something that's sweet to me may not be sweet to a mouth breather. So they automatically consume more sugary foods and, you know, probably foods that they shouldn't be consuming. Isn't that fascinating? Like, how many of you are having, like, light bulbs go off for you right now. Raise your hand if you're having some light bulbs go off for you and maybe be connecting some of the dots that you've been wondering. Like, man, I wish somebody had told me this, like, when I was born, right? I wish my parents had paid attention to this. Okay, awesome. I love, I love this. All right, let's talk about mouth taping. So when you first hear about mouth taping, people are like, what, are you, crazy? Right? They think it's some sort of, like, torturous thing. In fact, when we went to our orthodontist and we asked about mouth, about mouth taping, his initial reaction is like, that sounds terrible. I'm like, you're a terrible dentist for not knowing this and not recommending it to people because it's truly life changing. Okay? So when we tape our mouths, we just, all of our clients that we work with get some mouth tape. It's super cheap. It's like three bucks and it'll last you forever. I travel with it. I have it on my nightstand. I have it in my travel bag. I have it in my, in my personal bag. So even when I'm traveling on a plane and if I have to fall asleep, I'll tape my mouth shut just so it doesn't open while I'm sleeping. It's the one habit that I do every single day. It's pretty rare for me to think like less than five times in the last five years, I forgot to mouth tape. And that's just because I forgot it. If you're ever at a hotel, here's a, here's a little tip for you. If you're ever at a hotel and you forget your mouth tape, ask them for a bandaid. They'll always have a band aid they can offer you. Okay, so we use 3M micropore tape. And the goal isn't to seal your mouth. Okay? So some people, you know, they're traumatized by the idea of sealing their mouth. You don't have to seal your mouth. You're just going to place the piece of tape vertically. In fact, this person here, I'm Indian, I like to be conservative. He's using way too much tape. Okay, you just need a little bit. You need about half the amount that this person is using. Works well. Even if you have facial hair like I do, you just need to really tape your lips. Now, some people, it might be hard for you to do this, so we encourage you to work your way up. If you're a habitual mouth breather, it might take you it might take you some time to build up to being able to sleep at night with the tape on. So what we encourage you to do is do it during the day. Start with five minutes while you're checking your email, while you're walking around. Then go to 10, then 20, then try taking a short nap and then start wearing it at night. So some of you may need to build up to it. I'm all in, you know, balls to the wall kind of guys. So I just went straight for taping my mouth shut all night. But some of you, I understand, you might want to work your way into it. Okay, check this out. So here's a great testimony from somebody from our stop snoring group. Group. In two days of mouth taping, I am floored at how much better I feel and how much more energy I have. Brain fog. Intense fatigue and headaches are gone. And I have enough energy to work out again. That's just two days, literally about 5 cents worth of tape. Okay, so imagine, like, how much she's been struggling, not working out, having headaches, you know, debilitating fatigue, brain fog. Like, how many different supplements and pills and potions and doctors and, you know, people is she going to go see? And the solution is so simple. Now, of course, you know, breathing is like. It's literally the cure for ugly. Believe it or not, right? As I just shared, it changes your facial structure. It's secure for a lot of things that we don't know about. So how we breathe makes a difference. And it makes the difference really fast. Okay, as I mentioned, breath is a steering wheel of the nervous system. And thankfully, your nervous system is not meant to be nervous all the time unless we choose for it to be. Now, I found that there's a few easy ways to change our physical and emotional state. One is the breath. Two is gratitude. Expressing gratitude to ourselves, those around us, our clients that we work with. Music is another way, right? That's why we play music when we breathe, because it just helps us get into that state. Posture changes our physical state and physiological state. Lighting changes our state. I see some of you wearing blue blockers, you know, which is awesome. And then facial expression. Okay? Think about this for a moment. When we smile, we increase saliva production, right? Let's all practice smiling for a moment. Just like the biggest smile you've. You've had all day, okay? And what you'll notice is that your mouth is probably filling up with saliva right now. So these are some really simple things that you can do. The right lighting at the Right. Time makes a huge difference. Facial expressions like smiling. My, my philosophy is smile first. So when I cross people's paths, I make it a point to be the first person to smile. Posture. Right. Sitting up nice and straight. Music. Playing soft, relaxing music that changes your mood and state. Gratitude and breathing. These are simple, free, easy things that we can do. Now let's talk about some breathing signatures and I want to leave some time for Q and A if we can. So breathing signatures like laughing. Right. There's actually a modality called laughing yoga. Laughing yoga is where literally you go in and you start laughing. Right. That's the exercise. And within minutes you're going to start actually producing the chemistry as if you were laughing and you're going to start laughing hysterically. You're not even going to know why, but it's because you've produced the chemistry. Remember, your breath is a two way street. So when we hear something funny, what do we do? We laugh. That's a form of breathing. But what if we were just breathing that way? It would change our chemistry. Right. Our breath is the fastest, creates the fastest shift in our physiology. Next is sobbing. Right. So when children are crying, their nervous system is actually using their breath to calm them down and to release the emotions. If you ever see a gazelle in the wild after it experiences a stressful event, one of the things it'll do is it'll find a safe space and it'll look like it's convulsing, it'll look like it's having a seizure. And what it's doing is it's actually releasing all of those stress hormones that were produced. Sobbing does the same thing for us. But if we are told not to cry, there isn't a safe space for us, then those emotions don't get expressed. Okay? Yawning.

Welcome back everyone. I hope that you enjoyed that amazing talk and continue to learn new things. It is almost 1pm here Eastern time, so we are, you know, at the top of the hour. So if any last minute questions come in, please send them my way. Post them in the Facebook group if anything came up in regards to what you just watched, any additional information you're looking to learn. We love supporting you, we love, you know, creating an atmosphere of learning and growth. But we are signing off for today. So I wish everybody a happy Friday. May you have an amazing weekend. I will post the rest of this talk into our Facebook group because there's only about, I want to say around maybe 20 minutes left. Yeah. Or roughly half an hour left. So either we can do that next week or we can drop the link into the Facebook group.

Group.

So I see Farhana's message here. Does a metabolic spray get delivered separately from the initial box? Yes. So it does come in a separate package. So it will be coming to you in addition to the welcome kit you've already received. So that is on the way. But on that note, I wish everybody a beautiful rest of your Friday. Go and have an amazing weekend. Remember to rest where you find the time to and I look forward to seeing you all next week. Take care everyone.