New year's breathing exercise

Transcript

so thank you for having me thank you for giving me a few minutes of your time today and we're going to talk a little bit about resilience and breath work so first let's go back understand resilience our ability to withstand and recover from adversity right resilience ability to withstand and recover from adversity so what if I told you there is something always available to you and something you do thousands of times per day the breath to help you deal with that resilience to help you deal with that adversity and so the beauty of breath work is it allows us to regulate our nervous system in order to put our

state into a more calm calm and focused place it will give us more energy it'll help us to improve our mental acuity it'll help our alertness so for example today we're going to do some breath work that allows us to calm our mind and get us ready for intense Focus that you will be doing for the next 2 three hours while listening to our speakers that's not the only thing breath work can do and we're not going to go into all that today but it does help your physical and mental health your performance on a daily basis and your longevity something you'll be hearing about in a moment so let's Dive Right In what I would like to say is in

order to do this effectively while sitting up I want to sort of give our diaphragm our stomach some space and we want to sit up tall and we want to start thinking about deep inhales through our nose and long exhales out of the mouth so it's going to sound something like this yes closing your eyes is excellent for that we want to start finding that Rhythm that pattern of deep inhales through the nose long exhales out of the mouth and we use a lot of this breath work as I was talking to some of you on the run this morning continue with that deep inhale I'd like to hear your exhales

we're really trying to expand the lungs as we're doing this and we're starting to engage and activate the belly we're going to do this for another 30 seconds in through the nose out through the mouth expanding the rib cage doing great just continuing to activate you might want to pinch your shoulders shoulder blades together behind you now let's increase the Rhythm we're

really trying to expand the breath expand the lungs you want to feel a little bit lightheaded that's completely normal really trying to move some oxygen now Really Trying to activate keep up that rhythm you're doing great keep it up keep it up we really want to keep activating in about 10 seconds we're going to do a short breath held and we're going to do a long

exhale let's hold on the exhale hold our breath right there hold on the exhale keep holding 3 2 one deep inhale holding at the top on the inhale holding on the inhale 3 2 long exhale Let It Go and we're going to gently start speeding up the breath now all through the nose and out the mouth it should be fatiguing it should

really start moving some oxygen we're mainly unloading CO2 here that's the goal really activating keep it up you're doing great come on let's take some effort there's some work in this we're elevating the heart rate we're really working through the body all right relax deep inhale long exhale let's continue that two more rounds deep

inhale long exhale we're going to breathe all through the nose quite fast now in order to move some nitric oxide that we only get through night nose breathing here in a moment we're going to go with one more deep breath and now we're going to go all nose I know it's difficult in the desert breathing all through our nose but we're trying to really AC acate here really try to be aggressive on that nose breathing in 10 seconds we're going to switch to all

mouth three two all mouth really try to activate again really activate the Mind get to offload that CO2 get a ton of oxygen into the system it's going to help us in a moment when we really slow down and focus give me 10 more seconds of that good nice work three 2 one deep [Applause] inhale next one in through the nose 4 seconds

in Long 4 second out give me another another one 4 seconds in and last round and now you should be ready to start attacking your day being ready to sort of think Focus mental acity alertness all comes from that I do this with a lot of our military operators PR to them whether they're on a Hilo or they're about to move into something we actually do spend some time those 5 six minutes fully ready doing some breath

work they're activated a lot of oxygen moved through their system a lot of nitric oxide to really get them going and now you should all be ready for your day thank you for your [Applause] time