Weekly Living Light MRP Program with Anna Lisa [May 24, 2024]

Hi, everyone. Let's wait a few minutes as everybody's getting ready to connect. We'll let people join in. Hi, Brianna. Hi, Mabs.

Hi.

How are you?

I'm doing good. How are you doing?

Good. How's your week been?

It's amazing.

Oh, good.

Exciting. Yes.

So as we're waiting for people to come in, if you want to just. We'd like to celebrate you for the week and just talk about what's your win that you want to share with us this week. You can put it in the chat or you can just talk and let me know. And if you don't type it in or say it, I'm going to ask you for it. So think about this week. Think about what you would like to share as your win for this week. I know everybody's at a different place in the program, but it's great to share those wins because the key is we want to celebrate ourselves for what we're doing, and we got to get used to doing that because often we berate ourselves because we don't do what we know that we need to do. So, Mevs, do you want to kick us off?

Sure. I started the release on Monday. I weighed myself this morning. I'm three pounds lighter since Monday, even though I messed up one day when I had that butter chicken and the naan.

Yes.

But here I am three pounds lighter, feeling much better about myself.

Oh, so good.

And I'm finding the intermittent fast is working amazingly well for me.

Oh, congratulations. That's exciting.

That's good.

Amazing. So we. This is something when we celebrate, we do this and help people to celebrate them. It's our way to clap and excite people. So for those joining, we're just sharing wins. Amanda, do you want to go next? Let me ask to unmute.

Hi. Hi.

How are you?

Good. I am about a week in, like, as. Like after load days.

Yeah.

My win is load days are over. No, I'm just kidding. I'm not really focused on the scale necessarily. Like, it is slowly decreasing. I may have started the program at inopportune times because, you know, the female cycle and all that jazz. So I possibly started at an inopportune time. But regardless, um, I'm starting to get better sleep. I've had some pretty severe sleep issues for. On and off for many years. Um, I have my aura ring tracking that all. And so it's feeling. I'm feeling better. I'm getting more sleep. I'm not waking up as much through the night. So small wins here and There and then just with the program that I'm on and all the lessons that I'm learning, I find that the information and the value that's provided in this course is like blowing my brains on all the walls in my room. Like, it's. I've never understood all these different concepts that are being taught in the modules. And my biggest win this week is just learning on light therapy and how healing it can be for your body. And so, like, the deeper that I learn about this, the more money that I'm willing to invest because it's just for longer term rewards. So I'm looking forward to getting some of those light glasses for the day, evening and the night just to see how my body and my whole being changes in regards to getting the proper light and emitting the light that doesn't serve me. So that's probably the biggest win this week is just the learning advantage and then just being crazy about it and sharing it with my friends.

Awesome.

That's what.

Right. When you learn this information, you're going to gift it or bless someone else. And that's the whole goal of what we do, is to pay it forward. How do we help the next person, the next person, the next person to be able to accomplish the same thing that we are? Because we. The information isn't out there. Right. It's most or it is. But Dr. Google is so messed up with all the things that we can read and learn and then that just messes us up totally because we never can find the right answers. Brianna, how are you doing? Would you like to share your win? Yeah, I actually hit my goal weight.

Which I didn't even know what. I picked a weight and then.

But I've been pregnant and nursing for so long that I didn't even know.

Who I was anymore. So I'm going to keep going.

Yeah. That's exciting. Way to go, girl. That's awesome. Barb, how you doing today? I'm okay.

Yeah.

This is our meal prep expert. Oh, yes.

That's.

That's definitely it. That's definitely a key for me.

Yeah.

And you're also. Is it sailing or. What do you call that? Kayaking? Kayaking, right, yes. Have you got plans for the summer to do that? Yeah, hopefully. I haven't been in the water yet. I want to wait for the water to warm up a little bit more first, but that's definitely in the goals for sure. And do you wear a wetsuit or you just go bathing suit? No. Yeah, bathing suit and life jacket. Yeah. So it needs to be warm. Yeah. Awesome. Great. Let me just admit. So today I wanted to spend some time on breath work. One of the key things from our focus is making sure the body is shifting into that rest and digest state and restorative because that's where the body does all its healing. And so in order for us to shift into that, we need to really focus on making sure that we're breathing correctly. One of the key things that Sachin always talks about as a breathwork expert and a facilitator is making sure you're breathing at least six breaths in and then six breaths out. So before we go, I just saw a couple of other people joined. So we're just going through celebration of wins for the week. Latricia, how's your week been? They just asked to unmute. It's been okay. It was. It was a good week. Yeah. What's your celebration. What's your win for the week that you can share with us so we can celebrate you? I would say drinking more water. I think I felt like my intake for water was really good this week and pretty much staying mostly on track with the food plan. I would say I did. My nephew graduated this week, so we did go out and celebrate a little bit one day, but other than that, the week was pretty good. Awesome. Congratulations. That's exciting. We do the little. Oh, Colleen can't interact today. Oh. So put your win in the chat, Colleen. If you could do that, that would be great. Awesome. So I'm going to switch gears. We're going to do a little bit of breath work. This is one of the kind of focuses of Satchin and so I'm going to play some of his. Some. Just a quick review of some of the breath work that he recommends so that you guys can learn those. And then what I want you to do is figure out what is the one breath work that you're going to incorporate into your day. And he gives a bunch of examples here. So I'm just going to share that and then we will. And then we'll get into Q and A. If you have questions, you can also post them in the chat and I'll answer as we're going through, but I'm just going to share this. So I'm starting. This is in your modules. I'm starting at a little bit in. I know not everybody has been through all the modules, so this would be a great opportunity to hear some of it. And then this is to encourage you to go through some of the modules. As Amanda said, she's Been learning a lot of great things and it'll help you upgrade. And this for, for long term restoration, the breath work is going to be the key for getting you through that process. So here we go.

Mealing exercises are really simple. They're kind of weird, so. We can't hear him talking. So mewing exercises are really simple. They're kind of weird. So. So I'll share some videos with you because it's an interesting thing to do on Zoom. But I'll demonstrate, I'll show you, and I'll talk you through it. So when you're doing mewing, you're going to go back to that sound, nuh, Right? Put the tongue in the roof of the mouth and then you're going to smile like this. And what you'll notice is that your tongue starts spreading out. Do you feel that? Some of you might feel that your tongue starts pushing up against the inside of your teeth as you do that, as you go into that kind of weird smiling position. And then you swallow. Okay, so let's all try this together. You're going to put your tongue at the roof of your mouth, spread your palate with your tongue, go into that kind of exaggerated smile, and then swallow. So you want to do mewing exercises throughout the day. Encourage your children to do them, encourage your clients to do them, because this is going to help stimulate that upper palate to expand and it's going to strengthen the swallowing muscles and allow for proper conditioning and breathing to take place. Okay. Smiling is, it's also, you know, one of the things that you can do is, you know, smiling actually increases and improves your mood. So some people say to put a pencil in your mouth, right, and smile, that will actually elevate your mood. Okay? So mewing exercises is kind of a way to combine proper breathing technique, improve the swallowing muscles, expand the upper palate. And this is something that you can do, you know, whenever you like. All right, now let's talk about the diaphragm. So many of you have heard of the diaphragm. The diaphragm literally means the horizon. And that makes sense, right? Because everything under the diaphragm is like our, is toxic to our body, right? So toxins like the, like, you know, our, our liver, right? It's processing all of our chemicals. Our gut is removing a lot of the waste, right? And then we have our kidneys, which is removing waste. And then we have our bladder and all those organ systems that are removing things. So we kind of think of any, everything below the diaphragm as the soil. And then everything above the diaphragm is bringing in new life, right? It's bringing in air, it's bringing in oxygen. And then our heart is then pumping that air throughout the body. So below the. Below the diaphragm is like, think of that as the soil, and above the diaphragm, think of that as above the soil. And then it kind of helps you understand that the diaphragm is loosely translated to the horizon, or referred to as the horizon, I should say. All right, so let's take a look at why we also call the diaphragm the second heart. So when your diaphragm is strong and healthy and moving correctly and translating correctly and going through its proper, healthy range of motion, it actually provides 40% of the pressure in your blood. So 40% of your blood pressure actually comes from proper diaphragmatic contraction. And that makes sense, right? I mean, the body is smart. We're not going to get the heart to just work on its own. We would design it in such a way that something else that we have to do to stay healthy and alive would also be functioning properly in order for us to optimize efficiency. So here's what happens. When you take a deep breath in and when you let it out, you'll see that the way the heart is sandwiched in between the lungs and in between and underneath or on top of the diaphragm, I should say, you can see that as we breathe correctly, the heart gets a nice little hug from the diaphragm and the lungs. Does everyone see that? It's essentially squeezing the heart and providing it with assistance to move fluids, specifically, obviously, in this case, blood through our body. Why would you think that somebody would have high blood pressure and all three different medications that they're taking aren't working for them? It's probably because they're not breathing correctly. Okay? So one of the lowest hanging fruits to help lower blood pressure is actually proper breathing, not medications, not magnesium, not. You know, there's hawthorn, right? You can give all kinds of stuff to people, but there's no supplement for improper breathing technique. And once you learn that proper breathing technique correlates to all these things, you realize that it should be one of the first things that we talk about, one of the first things that we discuss with our clients, and one of the first things that we focus on with ourselves. So this is why the diaphragm is known as the second heart. And the lungs kind of gently massage the heart with each breath as diaphragm moves up and down, and as the lungs expand and contract, the heart gets proper assistance. But if we don't breathe correctly, then that doesn't happen. Okay, we'll talk about some breathing techniques here in just a moment. So the diaphragm is also known as the master circulatory pump, because what sits underneath the diaphragm, it's all of our organs. Where do you think the most amount of lymph is made? Any guesses? Would it be in the arms and legs, or would it be in the trunk? Type in what you think it is. Trunk. Right. Now, in our body, how is the lymphatic system designed in the arms and legs? It's woven into our muscles. Right. Your lymphatic system is one of the most overlooked systems in the body. It's not something too many people talk about. In fact, right now I'm reading a book called Lymph and Longevity, and it's echoing a lot of the things I've been teaching over the years and wished that more people were teaching. Your body makes 12 liters of lymph every day. Lymph is the sewage and waste product of your cells. So imagine making 12 liters of sewage every single day. It's got to go somewhere, doesn't it? So in your. This is why we say movement is good. Because in your arms and legs, the lymphatic vessels are woven into the muscles. So every time you move, that lymph gets pumped back into the trunk and goes into something called the thoracic duct. Do we have muscles that surround our organs, that wrap around our organs? Yes and no. Right. So no in the sense that our liver. There's no muscle. Liver muscle. Right. There's no kidney muscle. So we do have some muscular structures, but not structures that are squeezing these organs and wringing out the lymph as it's being drained appropriately. So if all the toxins are being made and byproducts and waste products are being made by these highly metabolically active organs and they're not being properly massaged, then guess what? The lymph starts to accumulate. The biggest lymph nodes in your body are underneath your diaphragm. The biggest lymph nodes in your body are underneath your diaphragm. And if I was a divine creator, that's exactly where I would put them, because I would assume that you're going to be breathing every single day of your life, every single moment of your life. And I'm going to assume that you're going to breathe correctly. Every breath you take gently massages those lymph nodes and moves the lymph out from around those organs. When you think about your diaphragm, as you inhale air, your diaphragm is going to go from this high position, and it's going to come all the way down here, and it's going to gently squeeze all those organs. Okay, does everyone see that? Is this making sense? Right, so if I want to move lymph, I can get up and walk around, but if I want to move lymph, I should also be taking deep inhalations and exhalations to get the lymph moving from these organ systems. Where do most cancers start? In the lymph. Okay, so this is why heart disease and cancer are still the number one and two killers and why we don't have a solution for either one of them. Because nobody's talking about breathing properly. You know the number one reason that people are hospitalized right now with COVID Does anyone know the number one reason the number one comorbidity? Hypertension. The number one comorbidity for people ending up in the hospital right now is hypertension. And is it because they're not taking their medications? Right, so how about that? We have a respiratory virus, and the number one comorbidity is hypertension. Do you think there's a correlation between proper breathing and hypertension? Right. So it's, like, so easy when you start connecting these dots to understand that the solutions literally are right under our noses. Okay, how am I doing? Everyone's still finding this valuable. Okay, great. All right, so we called. We recognize the fact that it's called the second heart. It's the master circulator, right? So the diaphragm circulates our blood, circulates our lymph, helps us remove waste. And, of course, we want to learn how to do that. Right? We want to learn how to tap into this. Knowing these fun facts are great. But let me show you some things that can be helpful for you in applying this information. So one of the easiest exercises that you can do to increase the strength of your diaphragm and to open up the ribcage and the trunk to enhance breathing is something called a crocodile pose. So I'll break this down anatomically for you so it helps you better understand. So what's happening when you're in this position. You're putting your body weight, if you will, on your abdomen, okay? So that creates some resistance. And so that resistance, then you have to Work against that gravitational resistance in order to bring your diaphragm down. So that's going to help us to strengthen the diaphragm because we're doing it against resistance. Does that make sense to everyone? Okay. Because we can't put weights on our abdomen, we can't put weights on our diaphragm, so we have to create resistance. And by laying on your stomach, that's what happens. By putting your hands overhead like this, you're expanding the ribcage, okay? So you're allowing the rib cage to expand. And what you're also doing when you're putting. When you're laying on your chest is you're kind of forcing the rib cage to expand sideways and backwards, okay. Because it's not going to expand forward very well because you're laying on your chest. So it's going to expand sideways and backwards. So we're going to start stretching the ribcage out so that we can create a higher lung volume potential. Okay? So lay like this, you know, two to three minutes. Pretty easy to do. So it doesn't take any. Really any effort. Probably the easiest exercise on the planet to do. Assuming you can lay on your stomach and you don't have any issues with that, of course. But this is called crocodile pose, so this is something that you can start practicing. Or again, you can offer this to your clients as well. All right, Now, a couple things about nasal breathing that I wanted to mention, and just close this loop, is why we should be breathing through our nose. I'm going to make an argument for why we should breathe through our nose. Number one is that we purify the air, right? So we have tiny little cilia, and that captures the dust and particles and viruses and bacteria and stuff like that in the air. Okay? This is why we make so much nitric oxide in our nasal cavity, because that's where all the bacteria is coming in, right? The viruses, the mold, the bacterial particles. All that stuff is coming in through our nose. So it makes sense for us to make antimicrobials and antiviral compounds like nitric oxide in our nose. So it gets trapped there and then destroyed by nitric oxide. The other thing that happens when you breathe your nose is that the air is temperature and moisture regulated, okay? So we get moisture regulation and temperature regulation. The other thing that happens is there is proper pressurization. So we breathe through our nose, and you can see that we have these three turbinades. These turbinads basically create resistance, and that resistance increases the pressure of the air that we're breathing. When you increase the pressure of the air that you're breathing, it allows for better alveoli expansion. Your alveoli are the tiny little pockets where the exchange of gases takes place. Breathing through our nose can seem somewhat restrictive because we're increasing the pressure. So it should feel easier to breathe through your mouth because you're not pressurizing the air when you're breathing. Okay? So when people say, oh, I have a hard time breathing through my nose, well, you. It should be harder than breathing through your mouth. The other thing that happens when we breathe through our nose is we recapture moisture. And that's relevant because, you know, we don't want to be thirsty all the time. We don't want to have to drink excessive amounts of fluids all the time. Right. If we can recapture the air that we're breathing out when we're breathing through our mouth, then we stay better hydrated naturally. Okay? So about 30 to 40% of the moisture is recaptured when we breathe through our nose. And that's important, right, because we don't want to dry out these passages. So that's how our nasal breathing positively impacts our health. Your nose is an organ that if you don't use it, you lose it. So for some people, it might be hard to breathe through your nose initially, but over time, it gets easier and easier and easier. Now, we all know that we spend about a third of our lives in bed. And because we spend a third of our lives in bed, we all invest in a good pillow. I hope we all invest in a good mattress. However, one of the most important things that we do while we sleep that's important for our health is how we breathe. So what we want to encourage each and every one of you to do if you're. If you don't have this already, is to get some mouth tape. And we're not telling you to tape your mouth shut. Like, we're not telling you to not be able to breathe through your mouth at all. When you put the tape on, you're still able to talk and you're still able to breathe through your mouth should you need to. This is just a gentle cue to your unconscious mind to keep your mouth closed as you're sleeping. Okay? So it's not designed to be trauma inducing. Right? Just a small piece of tape that goes like this. And for men, if you have a mustache or facial hair, it's really not a problem. So the tape that we recommend is called micropore tape by 3M, and you can buy it on Amazon. It's a couple dollars a roll and each roll will last you like a month. Okay. So this is something that we apply at night. My whole family does this. We encourage all of our clients to do this. It's very low hanging opportunity for you to feel healthier. Okay. If we can increase nitric oxide production while we're sleeping, we're going to have more lucid and vivid dreams. We're going to increase our healing potential. Especially because when we increase nitric oxide, we allow for better blood flow to take place, we're going to lower our blood pressure and we're going to go into a deeper state of healing when we breathe correctly. Okay. What you'll also notice some of you may know people or maybe someone close to you or even yourself wears a cpap. A CPAP is one of the. It's great for helping people breathe, but it doesn't actually fix the problem because it doesn't allow people to breathe through their noses. Most people have a CPAP and they breathe through their mouth and it does all the work for you. Right. It's not allowing for your diaphragm to strengthen properly. If you're not breathing correctly and you're using a machine to do the breathing for you, mouth taping is something that I encourage everyone to do. Again, low hanging opportunity for better health. All right. I want to practice a few breathing techniques and one of them is called buzz breath. So this is a really simple, powerful breathing technique that helps increase nitric oxide production up to 1,500%. Now what I'm going to share with you is really simple. So. So don't let the simplicity of what I'm going to share with you discourage you from doing this. This is something you can do in the shower. It's something you can do while you're driving. It's something that you can do at any time. I use this at the end of my meditations to help people get even more relaxed and feel euphoric. But buzz breath is really simple. So you're going to put your tongue in the correct position, right? So just say the word nah and that'll correctly position your tongue. Keep it at the top of your mouth. You'll take a deep breath in through your nose. And when you let the breath out, so you're going to breathe in as deep as you can. Instead of letting it out with a sigh, you're going to let it out with a buzz. So you might even think of saying the word om and that's going to create this buzzing Vibration in your face. And you want to try to get your whole face, your whole head to start kind of vibrating. Okay, so we'll, we'll try this together. And you'll take a deep breath in, all the way in, all the way in, all the way in through the nose. And then when you let it out, it's going to sound like this. Again, keeping your tongue in the right position, breathing out slowly through the nose, and really trying to get your whole face to feel like it's vibrating. Okay? So it's going to take some practice to get you there. But this is a really simple technique. And if you can do this three to five times, you can. When you're really trying to feel a sense of deep relaxation, or when you're driving and you want to. You want to really feel calm and relaxed. And if you want to increase nitric oxide production, this is one of the ways that you can do it. Now, you might be wondering, you know, where's the evidence that this works? So here's some research from PubMed that shows that humming greatly increases nasal nitric oxide production. Okay? So there's thousands of studies that are being done that are demonstrating the benefits of proper breathing techniques like this. So the buzz breath is, is a humming type of breath. And you can see that nitric oxide increased 15 fold, which is 1500% compared with quiet exhalation. So just getting our. That buzzing makes a huge difference above just simple exhalation that we would normally be doing. Okay, so this is very powerful stuff. And another fun fact about breathing is that we don't breathe more or have an urge to breathe because we want to, because we want more oxygen. The urge to breathe actually comes from getting rid of CO2. Okay. So the urge to breathe doesn't come from wanting more oxygen, which we might think the urge to breathe actually comes from toxicity from CO2, or we call it CO2 intolerance. So as you do buzz breathing, you're actually increasing your CO2 tolerance. And when you're CO2 increases, you actually dump more oxygen at the tissue level. So it sounds very paradoxical, you would think the opposite, that the more I breathe in oxygen, the more oxygen I'm going to get to the tissue. But the opposite is actually true. I believe it's called a Bohr's effect, where you actually dump more oxygen as your CO2 increases. When you have a long exhalation, which is what happens when you do a buzz breath like this, you're also increasing oxygen, oxygen dumping at the tissue as well as CO2 tolerance, which is the best way to enhance breathing, is to become more tolerant to CO2. All right, here's another study. Could nasal nitric oxide help to mitigate the severity of COVID 19. Right. So scientists are connecting the dots and they're putting some of these things together and they're finding that there's some positivity here that we need to further explore. And I would argue that we already kind of know. But people are afraid to take a stand, right? People are afraid to take a stand and say, hey, breathing correctly can kill Covid, which we very well know that it can. All right, now let's use another breathing technique called Yogic Coffee. So this is a caffeine free coffee breathing technique. We also call this Bellows breath or Bakshika breath, which is the yogic term for it. You can also think of it as Yogic coffee. So this is a simple technique. We can practice this together. If you need to clear your nose, then get a Kleenex or something handy because you're going to be breathing forcefully through your nose as you do this. Okay. So I'm going to just clear my nose so I don't blow anything out of it. And if you want to turn your camera off for this, that's fine too. But it's really simple. And you'll actually see if you ever go to a Tony Robbins event that he uses this technique. He learned this from the art of living. He never, he never really says that, but he learned this from the art of living. So this is a three day breathing and meditation course that you can take and it's called sky breathing. So what you're going to do when you do Yogic Coffee is you're going to put your arms to your side like this. Really, like really feel a good stretch. Almost imagine yourself laying on the ground, right? So if you're laying on the ground, your, the front of your body would be flat. So really bring your shoulders back as opposed to having them out front if you can and stay within your comfort zone. So if it's painful, then that's totally okay. Just stay within your comfort zone. But try to bring your arms back so you're really opening up that chest and getting a good stretch. Your hands at the bottom are going to be closed. Sorry, they're going to be closed like this and you're going to shoot your arms straight up into the air and your hands are going to be open at the top. And then as you breathe out forcefully through the nose, you're going to close Your hands at the bottom. So it's going to look something like this. Okay? So that's a simple technique that you can use, and great way to clear your nose out. But what this is going to do is it's going to energize you. So if you need, you need. You don't have time to make a cup of coffee, or you don't drink coffee, or it's late at night, you need some energy to keep going, or it's in the afternoon and, you know, you realize, hey, I want to drink coffee right now or stimulate myself, which is not where energy really comes from, it's where stimulation comes from. Then you can use this type of breathing technique to energize you. This is a great thing that you can do even first thing in the morning, right off the edge of your bed, wake up in the morning, put your feet on the ground and say, today's going to be a great day. That comes from BJ Fogg, who's a Stanford professor, wrote the book Tiny Habits. And. And this is called a Maui Habit, where your feet hit the ground first thing in the morning. And you say, today is going to be a great day. You're not sure how it's going to be a great day. You'll say, somehow today is going to be a great day. And then you can go right into this yogic kaphic breathing technique. So, arms up and then exhale, and then your arms come into a fist like this as you forcefully exhale through the nose. Okay? So this is going to be a great abdominal exercise. It's going to wake up the organs, right? It's going to really move that lymph around, and it's going to energize you. Really simple technique that you can use, and I encourage you to do it. You're going to do three sets of 30. So you would do, you know, this 30 times, and that would be a full set of repetitions. So I would encourage all of you to experiment and practice this. In the interest of time, I'm going to keep going. But this is something that you can all start implementing, you know, as a alternative when you need some energy. All right? Another breathing technique is called the Breath of Fire. And this is where, with the Breath of Fire is where you get high on your own supply. So this is where you breathe in and out through the nose as fast as you can. Okay? So you're going to put your tongue in the correct position and breathe in and out as fast as you can. This is, again, a great Way to energize yourself. It's a great way to strengthen the abdominal wall and a great way to exercise the diaphragm. This takes practice. And when you breathe like this, it's really going to open up the sinuses and really open up the breathing pathway. So I'll demonstrate it and you can all try it as well. So you'll do all of your breathing through the nose, and it'll be like this. So you're breathing in and out rapidly through the nose, and you do this for about 60 seconds. Three rounds of 60 seconds, take about a 30 second break in between, and you will feel almost an instantaneous difference. Okay, so Breath of Fire is another breathing technique that you can use as well. All right, now let's talk about alternate nostril breathing. So you may or may not know this, but you can actually stimulate the left side of your brain and the right side of your brain based on which nostril you breathe in and out through. So if we want to stimulate creativity, then we can actually do that by breathing through the correct nostril. So let me walk you through that. And there's an easy way to remember this. So if you want to get creative, you want to breathe through your left nostril, okay? It's almost like hitting the brakes. So think about your. Your car, right? The accelerator is on the right, the brake is on the left. So if I want to hit the brakes, get more creative. If you feel more focused, right? Then I want to breathe through my left nostril. When I want to get into my left brain where I'm more logical, then I may want to consider breathing through my right nostril, okay? So if I got to get stuff done, go, go, go, think, think, think, solve, solve, solve. Then I'm going to breathe through my right nostril. Now, here's where some of this can come in handy. You can actually get a little piece of silicone, and let's say that you want to get into a creative flow state and you want to, you know, write some music, right? Or do some art or something like that. You can actually take a silicone plug and plug your right nostril so that you start breathing through your left nostril without having to think about it, okay? And the opposite can be true as well. So you can plug your left nostril if you want and breathe through your right nostril to get more into the left side of your brain. If you want to feel balanced, then you can do alternate nostril breathing. So we'll try a couple rounds with this. So what you're going to do is you're going to put, gently put your thumb on one of your nostrils. Doesn't really matter which one or which hand, doesn't matter. And you're going to breathe in and out. And then you'll take your index finger, cover that nostril, breathe in, and you'll just keep switching sides. Okay, so this is a really simple breathing technique if you just want to get balanced and become present and really do some good quality mental work. Right. Sometimes you need both. You need to be balanced. Sometimes you need more creativity, Sometimes you need more logic. So pick which state you want to be in based on the nostril that you're breathing through. Now, the significance of this as well is that this is also helpful in determining what side to sleep on. So which side of your brain do you think you'd want more active if you're trying to go to sleep? Would it be your left brain, which tends to overthink things and over calculate things, or would you want your right brain to be more active? Probably your right brain. Okay, so if we want our right brain to be more active, what nostril do we breathe through? Left. Okay, you guys are getting it. Awesome. So we breathe through our left nostril. In order to open up our left nostril, we would sleep on our right side. Okay, so left side up will open up the left nostril. Now, the way I apply this in the morning is, in the morning, if you're a side sleeper, even if you're not, you can do this in the morning. You would, as you're waking up, start off on your left side. So that'll open up your right nostril so that you can kind of get your day started. Okay, that'll be more stimulating for you. Okay, so alternate nostril breathing is another technique and also, as I mentioned, determines which side we should sleep on. So you want to fall asleep with your left side up. And then as you wake up, if you need some more energy, you can lay on your left side with your right side up, and that'll stimulate you to wake up in the morning. All right, so as we mentioned, breath is really the bridge. We can use our breath to determine how we feel. We can use our breath to determine how we heal. And this is a term that we use quite often. It's called autonomic pairing. So autonomic pairing is when we use our override system, like breathing, to pair our nervous system with the activity that we're trying to accomplish. Okay, so if I want to go to bed, I want to be. I don't want to be sending blood to my arms and legs. I don't need my arms and legs right now. Wouldn't make sense for me to send blood there. Right. I want to be sending blood to my trunk because those are organs that are going to be healing as I'm sleeping and I'm not using my arms and legs. So sending blood there doesn't make sense. However, when I'm eating a meal, where do I want to send blood? I want to send it to my digestive organs. Right? One of the interesting fun facts that I learned is that when you're under stress, there is an 80% decrease of blood flow to your digestive system. Could you imagine that? Right. Imagine watering your plants 80% less. What would eventually happen to them? It's not going to happen overnight, but eventually they're going to start wilting and it's going to become problematic. So the same thing happens with our trunk organs. When we don't send proper blood flow to them, they start to become problematic and dysfunctional. What's interesting is that when we're in Fight or flight, we divert blood away from our trunk. And that makes sense because we want to send blood to our arms and legs. When we're in fight or flight, we actually make more clotting factors in our blood. That makes sense because if a line is chasing us, we're much more likely to get injured or hurt and cut. So we want to make more clotting factor. When we're in Fight or flight, we increase blood glucose. And that makes sense because we want to be able to quickly energize a process of survival and running away, if that's what we're trying to do. When we're in Fight or flight, we decrease our cell mediated immune system. A white blood cell is not going to save you from a lion. So we guess what, we make less protective and defense mechanisms to help us with our immune health. Because that's not important right now. We're in survival mode. When we're in repair mode, it might make more sense, but not when we're in survival mode. A lot of things happen in Fight or flight that are counterproductive to our health. Our stomach function decreases, digestive function decreases, liver function decreases. In fact, at rest, 50% of your blood flow goes to your liver and kidneys. In Fight or flight, only 5% of your blood flow goes to your liver and kidneys. So imagine that right you know, people go to the doctor, they go to their natural healer and the doctor says, hey, take these detoxification shakes or pills. We need to upregulate detoxification. Well, you can upregulate detoxification by getting people into a parasympathetic state. You can upregulate detoxification by using the breath to shift somebody's physiological state to send more blood flow to the trunk. Okay, so it's not always about supplements to fix these problems. We have to send blood flow to these organs so they can work and function properly. Right? So if I buy fertilizer and I water and I fertilize my front yard, but I don't fertilize the backyard, I can't expect it to thrive. Right? Because where I send flow is where I send function. So we want to make sure that we understand how powerful our breath is because it's the master override that can shift us from fight or flight to rest and digest. So I'm going to share with you a really simple breathing technique that you can use, which James Nestor kind of figured out is the, is the cadence of the most relaxing breathing techniques. And there's ways that you can actually bio individualize breathing for you that makes it even more effective. But simply put, it's about five and a half seconds in and five and a half seconds out. Okay. So tongue in the correct position and you will breathe in for five and a half seconds and then breathe out for five and a half seconds. Now, you might be wondering how heavily should I be breathing? And you shouldn't be breathing that heavy. Proper breathing is what we refer to as samurai breathing. So if I were to put a feather under your nose, we wouldn't see the feather moving. So there should be no noise and there should be no ruffling of that feather. Right. So that's ideal breathing. Very slow, very controlled. And it's when we breathe like that that we can really tap into stillness. It's the exact opposite of what you'd imagine your breathing to be. If you're running away from a lion. Right. What would the exact opposite be? If you were running from a lion, would you, would you hear the other person breathing? Yes. Right. Chances are. Would they be breathing through their mouth or their nose? Through their mouth? Would their tongue be hanging out of their face or would it be at the roof of their mouth, probably hanging out of their face? Okay. So just think of the exact opposite. And that's what's going to get you into that very parasympathetic healing state. What James Nestor discovered is that most of the songs of prayer are actually built naturally to this five and a half to six second kitchen cadence. So the ancient wisdom that's built into many religions actually accounts for proper breathing technique. Okay, so when you're on zoom meetings like now, it's so easy to breathe correctly, right? For me, it's a little. I have to be conscientious. Sometimes I'll breathe through my mouth when I'm talking, but sometimes you'll hear me take a pause and breathe in through my nose because I'm doing most of the talking. But when you're sitting there, it's really easy for you to tap into proper breathing technique. And, you know, you might want to gamify it in some way, raise more awareness around it. And you're going to start seeing some powerful shifts in your physiology. Now, one thing that I love is that the awareness that comes with proper breathing, because when you breathe correctly, not only do you start shifting where blood is going, but you also start shifting how well your brain starts working. Remember, your brain is your most metabolically active tissue. And without breath, there is no metabolism, right? We think of food and we think of metabolism, we think of hydration and we think of metabolism. But the main function of your breathing is to help with metabolism, right? Where is oxygen used in the body? Oxygen is only used in one place in the whole body. It's used in the mitochondria. Now, another fun fact is that when you lose weight, many of you are trying to lose weight or want to lose weight or know somebody who is. What is the byproduct of mitochondrial metabolism? What is the waste product our body produces as a result of metabolism? Any guesses? Some of you might know. I hope most of you know the answer. It's water and carbon dioxide. So for every ten pounds, somebody loses eight and a half of it is actually through their breathing. So do you think breathing is important for metabolic health? Without breathing, there is no metabolism. And without proper breathing, we don't eliminate the waste products of metabolism. Okay, so we don't poop out the fat, we burn it and we turn it into gases and water. So we breathe and pee out our extra weight that we're all losing. Fascinating stuff, right? You can also use breathing to regulate other people's emotions. So one of my clients, she used a special device called a heartmath. And some of you may have one of these. And she learned how to breathe properly. And when she learned how to breathe properly, her son's ADD went away, and she was so blown. First her boyfriend noticed, and he's like, what have you done? Because he's acting, like, very normal. He's not rambunctious. He's not flying off the walls. He's not acting the way he used to. Turns out when she improved her breathing, she changed her vibration, right? Can you tell when somebody's stressed out? Can you feel their stress and anxiety? Even if they don't say anything, you could just feel it, right? From the way they breathe, their heart field. So guess what? Children are very sensitive. They don't always know what's happening or what's creating that feeling inside of them. But children are very entangled with their parents, especially their moms, right? You literally, moms are amazing. You built that human being inside of you, so you are entangled with that person in a way that nobody else on the planet is. So not only can you feel their nervous system, but they can feel your nervous system. And if your nervous system is wired for fight or flight, guess what? That's going to show up in your kids. That's going to show up in your relationships. That's going to show up in how you make other people feel. So my goal is always to be the calmest person in the room. And I know that the way I can tap into being the calmest person in the room is just tap into breathing correctly. Calmness is magnetizing, right? Stress and anxiety and being in fight or flight, that is not a very attractive trait. We can actually become more likable by being in a more calm state. In a relaxed state, we're more present, we're more focused. We're accessing the right parts of our brain. We're sending blood flow to the right parts of our bodies. We're promoting proper healing and restoration, proper immune function, proper blood pressure. All of these things can be regulated by breathing correctly. Remember, where we send flow is is where we send function. All right? How do you track your breath? So there's a few ways that you can do this. There's passive ways, and there's active ways. So a passive way would be having your aura ring. Okay? Some of you may be waiting for yours to be delivered. Some of you may already have one. Your aura ring tracks your respiratory rate every single night. Now, that doesn't really tell us too too much, but you will want to pay attention to that. Okay? You might notice a difference on the nights that you mouth tape versus the nights that you don't mouth tape. You might notice a difference on the Nights you eat late versus the nights you don't eat late. So pay attention to your respiratory rate because it may be indirectly tied to how you're feeling. It might be tied to your meal timing, might be tied to sleep positioning, and it may be tied to your pillow, of course. And of course, it could be tied to whether you're breathing through your mouth or breathing through your nose. Track your breathing passively through your aura ring. And that's a lagging indicator. So it tells us what happened last night. And then you have to do a bit of detective work to figure out what affected it, if it significantly changed. The other tool that you can use is called a heart math. So a heart math is something we used to include in our programs, but we stopped including them because we found that people didn't really use them as much as we'd like them to. So the aura ring became the replacement because it's just so much easier and attracts other bits of data throughout the day for you, and it particularly attracts your sleep in your HRV. Now, what the HeartMath does, and there's over 25 years of research behind this, is is it tracks HRV. So I just clip it to my ear like this, and this connects via Bluetooth to my phone. And they're about $150, so they're relatively inexpensive for the value they offer. And then what I do is I pair it with my phone and then I just start breathing. And as I breathe, what I'll notice on my screen is that this little flower that you see here will expand and contract. And as that expansion and contraction takes place, it guides my breathing pattern. The device is then tracking my hrv. And then it's allowing me to go into a state of coherence. When we go into a state of coherence, that's when we've shifted our physiology from a fight or flight state into a rest, relaxation, rejuvenation state. Now, this is something that is active, so it's giving you immediate neurofeedback. So you're getting this immediate feedback and you're communicating and trying to coordinate your breathing so that you can regulate your heart rate, which ultimately that heart brain connection is very, very important. Okay, so fun fact. Most of you should probably know this, but does anyone know the first organ that developed in your body? Any guesses? Ketevan knows the answer. Go ahead and type it in or say it out loud if you know the answer. The heart. Right. The heart was the first organ to be formed in your body. And then it circulates the nutrients, Right? Circulates the nutrients from the. From the mother throughout your entire body. So your heart built your brain. So this is why tapping into your heart is super important. So this gives us a very cool way of coordinating our brain, coordinating our breathing, and coordinating our heart to put us into a state of coherence. And so you would do this for a few minutes each day, and this will teach you how to find that coherence in your life. So our clients, she would do this every single day. And within two weeks, her son's behavior changed because she became more coherent. She energetically was vibrating at a higher frequency. Right. We all know that the heart has a field around us. Creates a field around us. It's not just a pump. Like we've been conditioned to think. The heart is a frequency generator. I actually have this really cool video. I was doing some. Some breathing in my pool and the way the sun was shining, you could actually see each time my heart was beating, it was creating a ripple in the water. And it was like the coolest thing. I'm going to see if I can find that video and share it. But you could literally see the waves that were being created with each heartbeat. So it was the first time ever I could see the heart field that I was creating. So that doesn't just happen in water. Right. That field is being created constantly in the air as well. Right. So we create this field around us, and so the state in which we are in changes how other people feel around us too. So by being a better breather. Right. You can change your relationships not only with yourself and your own body, but with the other people that you love and care around you as well. Okay. So very fascinating to me. A very fascinating topic to say the least. And I could keep going, but I'm going to end with this and I'm going to show you one more exercise that wasn't part of this presentation for those of you that stuck around. So one of the best books that I've read in my entire life is Breath by James Nestor. What I'll do in the group is I will share a video that wasn't supposed to be released. I don't know how they violated the copyright, I guess. And James doesn't seem to care, I guess. So I'm going to share that with you. We had James come and do a talk for a group of practitioners that I train. And it was like mind blowing. And I wasn't able to record it. So I do have an alternative recording that I'M going to share with you. It's about 20, 25 minutes. Really powerful stuff. Dives a little bit deeper into some of the things that we talked about. And then for those of you that are practitioners and coaches, we have an event coming up in January where he's going to be one of our keynote speakers. So he's going to be diving a little bit deeper into some of the things that we talked about today. Very, very powerful tool. Very amazing book. If you like audiobooks. Audiobook is really good as well. A little spoiler alert. One of the things that him and his partner did was they actually put silicone plugs in their nostrils for 10 days and they breathed exclusively through their mouth. So that was one of the experiments that they did. And they talk all about the biological changes that took place in their body in a short course of 10 days. And I won't give you, I won't tell you what happened or what they found, but it's really fascinating stuff. So when you read the book or listen to it, you'll see some really, really fascinating discoveries that they made. And hopefully that re ingrains everything we talked about today so that you can explore this area of your health a little bit further, even beyond what we talked about today. And I literally just covered the tip of the iceberg. I hope you have found this information valuable and insightful and enjoyable. And maybe it's connecting a few of the dots for you, but it only works if you use it. So there's a few different things that you can implement right away. Just as a gentle reminder. One is correct tongue positioning. Try to breathe through your nose as much as you possibly can. And I love it whenever I say that I see people closing their mouths. Right? So we want to remind ourselves gently to keep our mouths closed and breathe through our nose with the tongue in the correct position. And then the other thing I want you to do is I want you to tape your mouth just gently with a piece of tape at night. I invite you to do that and see if that affects you in a positive way. I'm pretty sure it will. Now, many people are mouth breathing deniers, so they like, oh, I don't breathe through my mouth. So you can, you can give your spouse permission to take a picture of you if you do or not. But it's a good insurance policy. Even if you don't breathe through your mouth, it's a good insurance policy to put that piece of tape there. No harm, no foul. Okay. And it's not painful, it's not Traumatizing, so don't worry about that. But those are some really low hanging fruits. And the last exercise I want to share with all of you, this is called a diaphragmatic pump. And it's going to help you kind of feel the full range of motion of your diaphragm. And many of us, unless we've done this exercise, have never felt the full range of motion of our diaphragm because we've never breathed through the full range of motion. So I'm going to show you a very simple technique that you can use to do this and then we will, I'll take a few questions and then we'll wrap things up. Okay, so what you're do, sit up nice and straight and you will take, just take a natural breath in. All the way in, all the way in. Expand your ribs, expand the back of your ribs, go in, breathe into this abdomen, into the chest, into the upper ribcage and shoulders, expand from the back. So just take as deep of a breath as you can. You just gently let it out. You can let it out through your nose or through your mouth, whichever you prefer. Okay, let's do one more. Take a deep breath in through the nose. Expand, expand, expand. So you want to think of it like pouring water into your lungs. If you were to pour water into your lungs, it would fill up from the bottom first and then it would work its way up into the chest and then into the upper ribs. Really feel that abdominal expansion. Feel the ribcage expand, feel the upper chest and shoulders expand as well. Take that deep breath in and just gently let it out. Now this time what we're going to do is we're going to go through the full range of motion. When we take a deep breath in, the diaphragm comes down. When we exhale all the way and I'll show you how to do that. Diaphragm is going to come all the way up. And what we're going to do is we're going to use our abdominal muscles, our transverse abdominal muscles to create even greater expulsion of the air. So when you suck your abdominal muscles in, you're going to feel that those organs have to go somewhere. They're going to kind of go up. And as we breathe out, we're going to create the room for those organs to move upwards. Okay? So let's take a deep breath in. And as you exhale, you're going to count to 10 as many times as you can. So take a deep breath in and count to 10. Keep counting to 10. I'm just going to instruct you so I won't demo myself. I'll just keep instructing you. Keep counting to 10 out loud. So count to 10. It's going to sound like 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4th, 5, 6, 7, eight, nine, 10. 1, 2, three, four, five, six, seven, eight, nine, 10. Keep counting, keep counting, keep counting. Let the air all the way out. And at the bottom of that, it's going to take. You got to take all the air out of your lungs. So it's going to feel like you're, like, barely able to let it all out. Let it all out. And hold it at the very bottom. When you can't let any more air out, I want you to just hold that, sit up nice and straight, suck your abdomen in, and you'll feel that your whole abdominal area gets pulled up and in. Hold that, hold it. And then when you feel ready to take a deep breath, all the way in, all the way in, all the way in, all the way in. Move that diaphragm to its lowest position, allow for it to expand your lungs. And we're going to do this again. So you're going to count to 10, over and over again. Let it all the way out until you can't let it out anymore. Keep going, keep going, keep going. And at the very bottom, when you can't let it out anymore, you're going to pull your abdomen in, suck your stomach in as tight as you can, up and in, Hold it. And when you can't hold it anymore, you're going to take a nice deep breath in through the nose and let that diaphragm move through its full range of motion. Okay, do you feel that? Did you feel the range of motion of the diaphragm? Did anyone? Everyone feel that? Okay, so I want you to practice some of these techniques we talked about today. I want you to start incorporating what we discussed into your daily lives. I want you to teach this to others because I know they will greatly benefit from it. We covered a lot, so, you know, I hope you found this to be extremely valuable for yourself. And what I'd love to do is see if any of you have any questions.

So, great session with Sachin. It's awesome you have that in your modules. All the information that's in there is such a great reminder of just simple things that we can do daily that we can add in and always with breath. Like he talked about, tying it to something you're already doing, you already get out of bed. You already put your feet on the ground and just doing that. What BJ Vog talks about that, that. That's kind of the Maui thing. He created that for his sister who was going through depression and it was just a way for her to kick off her day to get up. But then practicing, if it's. It's yogic breath, if it's alternate breathing. Which one kind of did you connect with and which one are you going to incorporate? Ah, shoot, Sorry. Which one are you going to incorporate into your day? Is the way that we make things work is we actually implement them. So does anybody have any questions for today? I know I've been answering several in the chat. If you want to unmute and ask, I was going to provide also the fever rays. Any questions you can unmute or type. Amazing. I joined late. Caught the last 20 minutes. Rewatch as soon as. Yeah, the link is actually in your modules. If you go into your modules and practice better, there's a whole set of course modules and if you look up the optimized breathing. That's the one that we talked about today. But he had several others in there in the modules or the course that you can get access to if you wanted to go through it. If you don't have access to that module yet, just send a chat. Whether it's myself or Natalie, who are your health coaches, you can send a chat and we can open those for you. If you wanted to go through the rest of that information quicker than it will be released to you. So if there's no questions for today, enjoy your week. I know we celebrated all the wins. There were a few people who joined us later. Let me see who we didn't get a win from.

Mary.

Mary, how was your week? What's your. I'm actually. Yeah, I'm restart. I'm going to be doing the program again. Oh, so that's a start. I guess. I. I did have one question on it. Feel that's a win. But I am going to ask a question about the fasting. I was. I've been continuing to do 16, 8. Is that still what's recommended? Yes. Okay. But what I would recommend if you're going to be loading. I would. I do. You do still do the two days or two meals a day.

Okay.

So I would do probably two to three days before you do your loading. Start eating three meals a day. Oh, okay. Okay. Allow for the body to get used to having the amount because doing 5,000 calories on Saturday and Sunday or whatever the two days are for the loading, Right? Right. Fasting. It's really hard to get to that 5,000. Okay.

All right.

So. Okay. Do you still have a gallbladder? Yes. Yeah. So you can incorporate fat into it. Okay. And that increases the amount of calories you're taking in. So. So it'll be easier. You don't have to eat as much to get to that 5,000. Okay, perfect. Thank you. But during the two low days, I can have two or three meals. It doesn't matter. Yeah. Oh, you can have many. I would. Yeah, I would suggest you have three meals but also snacking in between. What I normally do is I get a box of mixed nuts. Or if depending on your allergies, if you have sensitivity nuts or not. You can pick particular nuts if you like walnuts or pistachios or whatever. But usually my husband and I, if we're, you know, a lot of times we'll just do a week just to reset the body and we'll okay, nuts and we'll eat those nuts in between. They're high in. In calories. Like a quarter cup is a lot of calories.

So yes, those.

You increase the amount of calories you're getting throughout the day and it just makes it easy to do. Okay, thank you. Okay.

You're welcome.

Any other questions for today? Let's see. I have a question. Does this program work for individuals who don't want to lose weight. Yes. And release belly fat? Yes, absolutely. It does. May we often even Satchin just posted that he just did him and Deepa just did a week in the release phase. And what he saw is the change in his body shifting into that rest and restore state really helped. So even if you don't need to lose weight, it is a lot of our clients that just need to reset things in their body will do a week. And we a protocol specific, specifically designed for those that don't need to lose weight. So I can send that to you may if you'd like. Would you like the protocol? Yes, please. Okay, I'll send that to you. And it's a one page, two pager that just goes through how we implement it for those who are not looking to lose belly fat or not looking to lose weight, but looking to lose belly fat.

Sorry.

As we go. What about if there's a concern for sugar too? Is, is this fasting 16, 8 still recommended? And what. Explain to me what you mean by concern for sugar. Like pre diabetic? Yeah, 16 days. Yeah, absolutely. Okay. Because you're, you're so just give you the example. My mom wears a CGM and okay, diabetic for 20 years. And we finally. I can convinced her she's 80, but I convinced her do the program because we wanted to get her off some of her medications. She takes about seven pills a day normally for her diabetes and her blood sugar. So we watched. I monitored on the CGM so I could see what was happening. And her normally before she went on the program, her blood sugars were 6.57 on a regular day with medications, and it would jump up to about 12 when she ate what we saw in week three, which is where I find a lot of people get a lot more healing. Around that week three time frame, the body kind of settles. Her blood Sugars dropped to 5.5.

Wow.

It only went up to 6.5. So we worked with the doctor over time as she went through the program to reduce the amount of medication she was taking because it was tanking her blood sugars at night and causing her to wake up. So now seven pills to one to two pills a day, depending on what she eats. Oh, good. Now we monitor with the cgm. So, yeah, huge, huge difference. Okay. Perfect. Sticks to the two meals a day now and still can manage her her blood sugars and everything. And hoping one day that she might be able to completely get off medication. But her pancreas has a little bit of damage, so based on ultrasound, so I'm not sure that she'll ever be able to. But still we reduce the amount, which is exciting, especially at 8. I mean, it was great.

Yeah.

Thanks for sharing.

Oh, you're welcome.

So if there's no more questions, have a great week, everyone. Appreciate you all and we'll talk to you in the chat. If I'm working with you, I'm excited to support you. It's my pleasure to help you achieve your transformation. Any questions if we didn't answer today, just put them in your direct message. Access and practice better and we will get back to you and answer those. Okay, Have a great week, everyone. Take care.