20 Burst results for "James Nestor"
The Art and Science of Breath With Author James Nestor
"Did it particularly interesting experiment that you talk about in the book that is to take your mouth shut now. Anybody listening might wonder why on earth would want want take their mouth shut. Sumi could explain. Both why is interesting key and be what. Your experience was so lot of us. Think that the pathway through which we take in breath doesn't matter the mouth the knows who cares were dispersed as breath in. It's getting into our lungs and that's fine and a lot of the medical community. Believe this as well because they know that the body can compensate for different ways of breathing but compensation is different from being healthy. So the more. I started talking with ranallah gist and other experts. I was working with. Dr jack are nyack down at stanford numerous interviews with him and he kept explaining all of these essential functions that the nose plays in our health mental functions physical functions. I mean it goes on and on and on and it turns out that from about twenty five to fifty percent of the population. Habitually mouth breathes. So we don't get any of the benefits of nasal breathing when we're breathing through our mouths so it was part of my research. I wanted to see if i could improve my breathing over the course of a year and i took cat scans before and after and adopted different breeding habits in one of them and i know. The sounds sketchy. But they're studying this at stanford and their doctors who have been prescribing. This for decades is at night especially issues a teeny piece of tape. Put over your lips so that you are not going to be mouth breathing at night and so much of our health depends on those two channels and for breathing through her mouth for third of her life. It's just bad news across the board
4-Step Self Care Breathwork Protocol To Beat The Blue Monday Syndrome]]]]]
"It's monday morning here on main street. Vancouver it's dry. It's cloudy and the weather is still an crisp. I woke up at five. Am did my morning. Routine had accord shower. And i'm feeling great right now. How you doing recently. I came across the term blue monday. Which is a name given to. The third monday of the year due to the combination of both christmas blues chord dark nights at least here in the northern hemisphere dismal results from the new year's resolutions that some of us have set and the arrival of unpaid credit card bills entered offered all in most parts of the word were still in a lockdown socially isolated mentally stimulated because of all the social media apps and there's a mass hysteria about the virus. And i know that it is very hard for most people around the world to deal with. And that's why i decided to put together a four part breath work protocol for you to try out. It is guaranteed to make you feel better. Promise me that you'll do this. And then you will reach out to me to give me some feedback. I want how it went for you. And how you fared after your promise. Now before we get started. I wanted to give a shoutout to magda who reached out to me with an email a few days back. And here's what you said jay. I started listening to your podcast. After i was recovering. From my niece edgy in may two thousand and twenty. Your show was my one. Stop shop to all things spiritual and bronzed on from there. Researching and learning about all sorts of different topics is much of wealth of knowledge from your shows. Many thanks for shedding it. All with us mukta. Thanks mugged up so glad that you get value from our shows and i appreciate you listening. I also wanted to quickly answer this. One question from kendall christine from our podcast. Facebook group is asked me this question. If someone's typical unconscious breeding Is impacted by trauma. How does one this store regular breathing patterns without actively making the self conscious and aware of their red twenty four by seven. And that's a great question and there are many ways to look at it. A simple way to look at it is when we expedient drama of any kind it creates an emotional signature that is stored inside our body as it a minor for us to avoid experiencing similar negative experiences in the future. It makes sense right so the body wants you to a wide. Negative expedients are another drama. Potentially in the future in so it's sort of adding a minder. Storing it in the body and this dramatic expedients how you breathe because we're always on the lookout for danger. Something suspicious on a stimulant that can lead to eight relapse off that same expedients typically when we breathe shallowly at his breathing only to the chest and not all the way down to your belly were unconsciously on a state of alert our fight or flight which is associated with high stress levels. High blood pressure and constricted blood vessels by learning how to correct our breathing consciously breathing diaphragm medically and breathing nearly through the nose rather than through the mouth. Were training our body to relax and active the rest and digest system. Initially you're doing it consciously but then over a period of time it becomes unconscious now. This breath work along with visualization and mantras and some journaling and other practices can slowly but surely release the health drama. So that your body is convinced that there is no danger and that you can breathe fully and easily just like any other habit through practice through repetition and self love you will unconsciously start breathing correctly in a way that supports your health and white daddy. For example at night. I is small piece of tip o'neill like a three m. micro poor small tape on my lips. Go train myself to breathe through my nose. Evil while i'm sleeping. I've endured that to snore sometimes at night and this advice from the book breath by james nestor has really helped. Correct my nocturnal breathing. Batons but again. Sometimes good habits can take time to farm and you need to shower yourself with self love index small steps baby steps because that will make all the difference. I hope that makes sense scandal. Thanks for asking me that question. And with that being said let us begin with our four step breath work protocol step one do and bianca younger literally means self love and it is an ira vedic self-care practice of oil massaging yourself to balance your dossiers. Relax nova system and make your skin glow. There are many ways to do this and some can take one or two hours. But i'm gonna give you the short and simple method. That will take about ten to fifteen minutes. Firstly
"james nestor" Discussed on Mark Bell's Power Project
"The story was damn about ten years ago and was really before electric cars were were coming out a few practices. Were out but that's it so another thing that people should consider like the real aeko thing to do is to take older stuff and convert them to be cleaner. A lot of people think oh. I need to buy a new car needed by new washer. Need to buy a new this or that but the resources it takes to create something new especially a car. Just a new car is like two years worth of gas in co two right so so. I'm much more interested if we're talking about electric cars you've tapped into another hobby of mine and and just be careful now. Because i'm just gonna blather about this as much as i can. The most efficient thing to do and this is something. I helped to do in the next couple of years is to take an old car and convert it to electric and there's a few kids coming out right now. Like i wanna take a mercedes my mercedes. It's running off of veggie oil and put an old tesla motor tesla battery in that to have this old car that goes to zero to sixty in about two hours to have that thing now kicking ass all over the place i think would be would be really fun. So that's something. I was just talking to my wife about last night. She was rolling her eyes. Why why are you making this difficult. Just now get an old weird car converted to electric. Wow i guess. I do wanna go back to the breathing thing for a minute But i was really curious because in in your book you had a lot of crazy breathing feats that were done by other people. But what would you say. Maybe it's something that hasn't been in the book or maybe it's something that you you found later afterwards what are a few or one of the wildest things that you've seen somebody being able to accomplish That an brought from an individual. That's just focused on breathing for a long time. What are some what. What is the craziest. Or some of the craziest. Things you've seen that we would think are is is impossible. The most inspiring stories for me wasn't just the science and wasn't the data. It's talking to these individuals who were chronically sick. For so long for decades they were on a cocktail of different drugs. They went and saw twelve different. People told them twelve different things. There were told that whatever they had was incurable. And just deal with it to find these people who are able to to heal themselves in a measured way to the point where they no longer suffer from any of the symptoms of these diseases they had before just blew my mind like the human body's capacity to heal itself is is incredible and is completely underutilized with we're leaning on so many of these modern inventions which are amazing man. I'm a big fan of antibiotics and vaccines and western medicine. If i get in a car crash the last thing i want is to go to acupuncture or to breathe. I want to go to hospital have have someone fixed me up like big time but at the same time for these chronic problems. These these problems that are mostly tied to inflammation. We've done a really bad job of treating the core problem. And i think one of the most inspiring stories. I heard from this incredible dude. His name is maurice debar. He was like the wim hof before. Wim hof so in the thirties he was a kid. He was extremely sick. Chronic lung problems. He was in the hospital for years. They were going into to remove his lungs to actually clip them. Out in an a missionary came by his hospital bed in said. Hey i've heard about this thing. It's called yoga and There's these things where you can breathe in and it can really help bolster your immune function can help restore you. I've seen these people do it up in the himalayas and he started breathing and he said no. I don't want the surgery. He not only breeds himself back to perfect health but he developed this ability to sit in the snow for hours. At a time naga frostbite or hypothermia in his seventies he went on a bicycling trip alone in the himalayas at elevations of like eighteen thousand feet. He's ninety two now and this guy is still alive is basically left for dead when he was a kid and he's taught thousands and thousands of people this but he hates publicity right so he's just working at his own little corner to to help change people's lives for breeding so it's those those personal stories in hearing from these people's experiences of how they've been over to overcome quote unquote impossible things by tuning into their body in. I wanna be clear that. I'm not saying breathing is going to do everything for everyone. But it is as important as what we eat and how much we exercise easily and so it should really be considered alongside of those things. Whenever we're talking about health. Their lifespan appreciate your time today. You've been very kind and generous with it. Where can people get your book and do you have a new book on the horizon. My website is mr james. Nestor dot com in go there. I put my publisher allowed me to put all of the scientific references for free on the website. 'cause i know this crap sound unbelievable but you can see for yourself. There's also x rays up there and videos and interviews with professors at stanford and more on all on the website. I'm trying to get better at this thing called instagram. Which were old guys has been a bit of challenge. But my handle is mr james nester and i do have another book idea. I've had zero time to research it. it's on the horizon and i can't wait to get back out into the field whenever this pandemic thing lightens up in to go speak with some freaks and get back in the labs and measuring awesome thanks again for your time appreciate aggressor your day. Thank you thank you guys really appreciate it. Take care you too. And he really gave us a lot of tangible stuff to do and even things to purchase you know like a lot of different products like the pulse oximeter thing like did mentioned like they might not be as accurate if you have some of the two but mine matches up with my apple watch no i just i just have a little full thing that clips on your finger and it was fifteen bucks from amazon and the heart rate and the The heart rate is dead on with the With the apple. Watch so okay. i mean. There's some accuracy to it. But i've never really heard a lot of stuff that he said some of the stuff. He said so simple and kind of frustrating. Some time you know you just trying to get some simple answers for you know people and from people and he gave us a lot of simple stuff. Hey raise the raise the head of your bed. You know what he say six inches or something like that. I mean this. That's so simple that why wouldn't you try it if you're having trouble sleeping or sleep apnea the pulse oximeter using that and seeing if you're.
"james nestor" Discussed on Mark Bell's Power Project
"So you guys are fit guys. You understand how your body is work. You guys could probably hold your breath for three minutes for four minutes within about an hour. It's about learning how to accept the feeling acknowledging that that feeling abet need to breathe is not dictated by oxygen. There's plenty of oxygen. It's the co two. That's coming up and it's control using your mind to control your heart rate. So the slower. Your heart is beating the less oxygen. You're gonna be consuming right so you have to calm yourself completely if you look at yogis or other meditators some of these people when they really enter into the zone are breathing about two times a minute. So so they're barely breathing at all. And once you get into that state you feel like you can hold your breath forever because you're allowing your mind to truly connect with your body and all of its functions so once you enable yourself to do that in land then you can try it out in the water and i wanna be clear. I'm not telling anyone to go to your pool right now on. Hold your breath as long as you can. That's a recipe for fricken disaster. You need to do this in a very careful and controlled way and if you do it with a proper instructor this stuff will blow your mind. I mean i never thought. I would be able to float around and in zero. Jeez i don't have enough money to to go into space or whatever but you can do this in the ocean and to me. It's a lot more enriching than it would be in space because you're surrounded by other see live that that accession goes of them comes around and swirls around you. It's just the coolest thing ever done as far as that breath holding curious when like when people do am hof after you do it. There's a period where you hold your breath birdsongs you can. And as you're doing it more you'll start to be able to hold your breath for two minutes and you'll notice you'll be hold your breath for three minutes but in your case. Is this like without doing those exercises. You could just sit there and then hold your breath for that amount of time so the first part of the exercises is to really engage your lung capacity so a lot of us are engaging maybe thirty forty percent fit people. Maybe a teeny bit more than that but not much so the first sexist are just traditional yoga exercises. Stretch like this. I'm going to fully engage this side right. I'm going to fully engage this long. And then i'm going to engage this long and then in a loosen up this ribcage so so the lungs. If we didn't have this ribcage here they could. They could inflate and be enormous. So it's about making this ribcage flexible and after you do that or while. You're doing that. You condition your mind to slow everything down and to accept that what is happening. What you were doing is completely natural this is. There's a reason why we're built with all of these. They're called mammalian dive reflexes..
"james nestor" Discussed on Mark Bell's Power Project
"Probably and this is what dr lewis who won the nobel prize in the nineties has said you need especially now breath your nose and when you're wearing a mask you have to be breathing through your nose to you can't just default to mouth breathing. Have you kind of always been this way like. Have you always been kind of poking around and digging around for answers. I've heard That you have a car that runs off of Like cooking oil and stuff. Are you just a very curious person or you kinda search around for some maybe a unconventional answers and things like that. You always been into these kinds of things well. I was a respectable citizen of society for too many years. Had a job was wearing a tie. And you know had a staff as a copy editor and was running the writing shop and And i broke away from that to become a freelance writer way late in life. Don't do this anyone. It's a pain in the bud in my thirties. is when i. I said i don't want to do this. I want to pursue magazine writing in book riding and it was super hard to go from having a steady income to basically having no income and not knowing where your next check was was coming but at the end of that the reason why did it in. Here's the answer to your question is every day. I'm able to wake up and be curious about stuff. And i've always been that way. But i've never had a job that allowed me to be curious. Most jobs don't want you to be curious. Race started asking questions and most jobs. You're a pain in the ass. But but i'm in a profession where that's what i'm supposed to do. And so once. I start sniffing around and sense that there's a deeper story to something i become completely obsessed with it. So book is not a clock and on for six hours clocking off. And now i'm gonna watch tiger king or whatever all i do is read about it all night. I work on it all day but it doesn't feel like work because one thing leads to another leads to another and it's just you're on this journey of digging up all of these clues to try to find the story. You know i can tell you guys have a lot of that as well from from your questions where you're just like wait. What why did our ancestors have straight teeth. Why are we all screwed up. What caused that. And how can we stop that from happening. And you see where this goes. It's just a domino effect in. It makes life interesting to me. And i absolutely love love what i do because i'm able to ask these questions and now i'm able to pick up the phone and talk to the leaders in the field and and get the real data real answers and provide it for other people which such a privilege you mentioned that your middle aged now. You mentioned earlier that you were thirty by the time you bounce out of that job. Must've been a rough time period in between that to make it to where you're at where. Where did this start when you started writing like. Did you start writing freelance. And where you like writing for free like. How did you pick up. Gigs and jobs like to get your name known. And what was your first book. Yeah so i. I was always writing. Not always. But i discovered writing magazine articles as a way to sort of nurse nurse my brain and nurse my soul. So when i got home from work. I would work on these articles on weekends. I would work on them. I thought what a cool opportunity to it was an excuse to call random people up and go into the world's and learn about their worlds and come back out and write about it. I never ever thought i. This would be my fulltime job. Never because the money is is terrible. It's so precarious magazine stories. Get cut editors change But finally i got to the point where i had enough freelance work that i thought this would be the if ever i was gonna make my break in are already i was. I was getting pretty late in the game. I had to do it. I had to go for it and of course what happened right when i did. That is all of my freelance. Writing totally disappeared. And i was like. Oh god what would i do. But but i kept plugging away at so during this time. God the story is getting long. I'll try to speed. I up take your time with. I think we talk a lot about switching switching careers and different things like that and trying to pursue things that Keep you excited so that you can do it for a long time and eventually but we try to share with people is eventually. You'll probably be really successful at it because it's something that you're highly interested in it. Looks like it's working out for you. Yeah and that's that's the thing you know a lot of people saying i think this is bad advice. When you hear parents saying the kids you can be anything that you want. You can be an astronaut president you you can be a rockstar not true. You have to find the thing that you're you're naturally gifted in and then going to that all the way you know. How much would. I love to play professional basketball. How much would i love to be. In the warriors great golden state warriors. It's never ever gonna happen so this idea that you can do whatever you want as long as you work our garbage. You knew a lot of things but you have to have the passion and you have to stick with it. You have to be naturally gifted at that thing to begin with. I know this is not the message. A lot of people wanna hear but you see people grinding away at something where they're just not that good whether it's a musician or whether it's a sportsperson they're never quite gonna make because that's not their their thing that they're naturally gifted at so. I thought you know. I i had been writing professionally writing advertisements writing catalog copy writing all this other crap so i knew how to write okay but i just never thought that i'd be able to to make it in You know actually doing this for living so During this time my My uncle was this like old school. Playboy in hollywood who had one of those little square houses with the little stilts you in the hollywood hills and he passed away and i was going through all of his all of his stuff. And you know he was like a sixties seventies had orange corvette and in all that crap And i've found a bunch of his his notes on like meditation. And all this weird hippie stuff. The reason mentioning this is. I took all that stuff and brought it home and a friend who was in the book business at chronicle books on was like you should do a little paperback version where you take all of these different methods like one on each page and do a little weird coffee table like humor book about. It and i had zero money at this time. I was like that sounds good. Will you buy it. And she's like. Yeah yeah we'll give you an advance. So i put that book together. It's a humorous science book. The science is real but not just sort of a silly thing. And after that i got a taste i was like. Oh you know. Writing books is really the way to go magazine articles that come out there around for two weeks forgotten about but the books you can focus years on one subject in really understand it and they have a really long life. I mean my my first real book nonfiction book Deep free diving renegade science and what the ocean tells us about ourselves that was put out about six and a half years ago. Still getting letters you know about it. It's still being published in other countries so it just has this live in. There's something nicer to just be able to calmly focus on one thing for a few years at a time. I i love it. I can't wait to go back into that kuhn and get back to work do you. Do you have to get all weird with your writing. Do you need to go to a cabin by yourself and like be isolated for like a year and the beard starts getting really gnarly in the hair starts going crazy. I would love to say. That cliche isn't true. i have to be honest with. We got a little cabin up in amador in a population. hundred people lived in this little town called volcano about two hours away from san francisco. And you know. I always called complete. Bs on people. Who did this is so precious little cabin. You'll quill pen and you know writing sweater on your slippers and i didn't go that far but there's something about having extremely sketchy internet about being completely isolated that you're able to go very deep within you know I was getting cabin fever. A lot up there and i wasn't up there fulltime..
"james nestor" Discussed on Mark Bell's Power Project
"Too. Yeah there's some i've found. I tried one of those. And i tried to go to sleep like this. I hated it. Felt like there was some snakes. Start to fall asleep. And then there's a snake. Like i prefer the ad the ring version of it which you don't even notice it and so this is good to work out with as well because you don't notice it so your oxygen levels shouldn't be dropping below like ninety four percents anything below that is is. You're not breathing enough. It's got a problem with your with your sleep. When you're sleeping and not breathing correctly vince. Dropping below ninety four percent. Yeah yeah with sleep apnea there. Basically they wanna see dips below ninety percent but but to me ninety three ninety four there. There's an issue there. And what would you find when you're wearing these. Is they give you a chart when you wake up in the morning and you can see these dips where people with severe sleep apnea. They'll go down to like eighty or seventy percent. These huge dips. And then they'll go. I mean imagine if you were doing that when you're awake for eight hours how you would feel you need feel terrible because this is not an efficient way of getting oxygen so i find these devices are fascinating the the idea that these things would have cost one hundred grand years ago now you can buy them for three hundred bucks and you can see your breathing health throughout the day i just think is is amazing just curious for the one side of rings do you have any brands that you know are this is a pretty good one that you could suggest to us. Yeah i used one called. The co. Two vibe which i heard was discontinued. It looked like some atari twenty six hundred game. I mean the the us was not so hot led screen. Which i kinda liked about it looked like some from like nineteen seventy eight. Like logan's run but they discontinued that and now it's just a ring and it's called like something imaginative like the o. Two ring it's made by body metrics. And i can vouch for this brand. This isn't like some crappy brown where where they don't research this. These guys have a medical background and they are precise because a lot of pulse. Ox is if it's ten bucks and it's coming from china. Not all of these. Things are fda approved but but body. Metrics does does the work. And i i can definitely say that. Their their products are very accurate. We've compared them. With the hundred thousand model Items down at stanford and they were locked in. I'm very curious about this now. Everyone's wearing masks we have to outside stores and Always get really weird looks and My lady says you're embarrassing me. Because i take my mask and i put it underneath my nose because i want to be able to breathe find that when i put that mask over my face breathing through. My nose is hard. It gets uncomfortable like it. Now i'm curious does does the does have like things in it that help capture or block you from getting sicknesses or viruses right that and also for all of our listeners. Do you suggest that if they wear masks they should just wear it around their mouth but not their nose. I don't wanna get too deep into mass politics. It's not my jam. But i i will offer some some data in science here. A lot of people wearing masks. They say there's no way. I'm getting enough oxygen here. I can't wear this thing. I'm going crazy. I need to breathe. I need oxygen. Oxygen is not the issue. I've seen various studies. They've looked at certain. I mean surgeons where these things for eight hours a day every single that you think they're not getting enough oxygen when they're doing neuro surgery on capillaries in the brain. Of of course they are so. The studies have looked at various mass from the four ply mass to the surgical masks. Oxygen is not the issue. What is happening here is. You're getting a little more. Co two and co. two is the trigger to breathe so especially with people panic anxiety problems when they feel they're being denied a breath that completely freak out because that reminds them of having an attack right. What happens when you have an asthma or zion. Attack you so so it isn't so we'll we'll start with that with with a massive generation not an oxygen problem and that little boost the c o two can actually have a lot of fits now will get to the nose here. You're one hundred percent right in the springs. Bring my friend back on here if you look at the knows there are all of these structures here right and all of these structures are coated with sicilia. These little hairs and mucus and all of these other things that allow you to filter out pathogens and bacteria and pollution and viruses. Not only that but your nose will release six times more nitric oxide than breathing through your mouth and nitric oxide. I'm sure you guys are familiar with all the benefits of nitric oxide. But one of the other benefits of it is it interacts directly with viruses. It kills viruses. So i don't wanna say no you're right you're ladies wrong. I'm definitely not going to get into that. But you can't mention to that you are able to. It looks like you're able to decrease a viral load and fight off more pathogens breathing through the nose. We know that is that going to stop you from getting covert or getting colds. No will it reduce that viral load..
"james nestor" Discussed on Mark Bell's Power Project
"But one hears about real quick is as far as when you when you see all these Different breathing techniques for example. Like wim hof bright. We were talking about that earlier and he says breath whatever way you want to breathe even through your whole right. He mentioned the doesn't matter. But if you're someone who is now trying to focus on being a better individual who breathe through their nose right in and out through their nose and you're doing a technique like wim hof or you're doing anything else like this. Would it still be as effective if you were trying to focus on only using your nose or with those types of breathing techniques where. You're trying to exhale really forcefully and fast. Should you be using your mouth. And what those techniques. Great question of heard this a few times actually revised a section in the book to make this even more clear. So when i was saying exiling through the mouth. It doesn't matter as much so that the most important thing is to be inhaling to your nose having said that exhaling through your nose will have many more benefits than exhaling through your mouth. But it doesn't matter as much so if you're out jogging and your nose is getting really stuffed up and you're getting sweaty and you're like i cannot inhale and exhale through my mouth you can. Xl through your mouth with purse lips or jibe reading slight constriction in your throat. It'll sound like that because you don't want that air to exit so quickly you wanted to hang around for little longer. So you can extract more offseason. We extract oxygen on the excel as well not just on the inhale so so to be clear inhalant. Xl through your nose is often as you can now when you do an exercise like wim hof sooner korea tropic breath or whatever. I don't care how you breathing wind doesn't care how your breathing yogis don't care how you breathing. This is an exercise right. So how you're doing it for this exercise for twenty minutes go for whatever relaxes you. It's like you can imagine these exercises like going to the gym. You're not going to go the gym for twenty four hours a day right. That's going to destroy your body and you go to the gym for half an hour or an hour and there's gonna be huge benefits to to doing that. So win just wants people to breathe to get in touch with their breathing. I've talked with him. Several times is amazing dude. He's done more to bring breathing awareness to people than than i think anyone else in the modern age and you know the rest of the time when he's not doing wim hof method the only times we see him up on stage. Breathe for the fuck you know but the rest of the time. He's got his his mouth close. He's breathing through his nose and he's humming and he's breathing so slowly and in such a controlled way we just don't see that side of because that's the boring side. We see that the fantastic superstar win when he sent in an ice bath for two hours. When he's really got to focus on his on his earlier. I was gonna say earlier. You had mentioned those those tongue exercises. And i know this might be a huge shocker. But i'm actually not as big as markkanen. Insieme a little bit skinnier. But i i am like ninety nine percent sure i have sleep apnea my wife will push me over. Even i have mouth. Because i'm snoring with my mouth closed but for us like more slender guys like. I think there's that term nerd neck. We kind of are trying to get to the computer screen. Is there anything. In addition that skinnier guys can practice on to help with their breathing techniques. sure So bring on my guest. Their wave very patiently sow sleep apnea can occur in various areas of the airway right as a ferrings or fairies a little further down abortion. It occurs around here. The the oral ferrings. So it really depends what your problem is or where you're having that resistance again. I can't offer a blanket prescription for everyone sleep table expert for a lot of people. Sometimes it doesn't work for them what you can do. Are these oral farren. gio exercises. i know i mentioned that. Also inspir- tori muscle training can significantly decrease snoring and sleep apnea and what this is can buy these things on amazon twenty bucks. It's a resistance trainer. You put it in your mouth and you fitness for your lungs. And they've shown in various studies for like thirty years. This has a huge effect on it can have a defect performance as well because it helps grow larger lungs more more fit lungs sick. And there's a reason why there was a study. Put out in lancet journal where they found playing the didgeridoo. This is like this thousand year old annoying as hell. If anyone you know ever had a roommate with one of those things he wanted to kill him but this is so effective for airway hell because it takes a ton of pressure to play this thing. You're tyrie do you know and it helps the tone that airway. So i would for. I'm not saying this is absolutely gotta work. But use the tape for one inspir- tori muscle training. Raise the head of the bed about six inches. This is called inclined bed therapy and try sleeping on your side and if you could record this with a pulse ox. I'd love to see what happens with because of a pulse oximeter. A lotta people are doing this. They're sending me these reports and these people who are suffering from severe sleep apnea are now down to two zero again. I'm not guaranteeing anything for anyone. This stuff is free and it's you're going to benefit from it anyway so not give it a go. Yeah absolutely i'll try. I know for sure if. I'm sleeping on my back. That's like guaranteed. I'm going to you know till end snoring. My face off. But then if i roll over to eat aside if i almost go three quarters to where my faces like closer aimed towards the pillow. That's when i can kinda minimize it but i'll look into that. That breathing device main of we both like our eyes lit up performance. Like all right. Let's kill two birds with one stone. What exactly was the name of that is again like on amazon. Inspir- tori muscle training. There's about forty different devices. There's the you know fifteen dollar chinese one that's gonna fall apart after week and then there's the more fancy versions i got one. That's like thirty bucks. it's pretty sturdy. There's also something called power breathe which is like five hundred bucks but it has a little monitor on it to to show the adjustment for you. That's cool if people get off on that kind of stuff. manual thing. Works works just as well but you know whatever works for for folks in one thing. I want to mention as well as it's hard for people when they're When they've grown accustomed to sleeping on their backs it's hard to sleep on the side but what can be a benefit is these. Do this like in the fifties they would take a little ping pong ball or or sock to the back and after a couple of weeks..
"james nestor" Discussed on Mark Bell's Power Project
"It's crazy. He has pointed out. You know with everything and of course you guys have a baby on the way and i do have an older daughter but you know i remember in school. Be looking around and seeing like oh like man. That kid hassle wear braces. Like i got lucky. Like i don't have like i thought it was just like you were predestined like soon as you were born but in some of those studies did they share any techniques on how they were able to get some of the kids to kind of transition over to nasal breathing. Because like i said i have one. That's do technically any day now. And i have an older one and i do my best to try to encourage her to break her nose but every now and again i'll look over and i'll be up in close mouth but obviously i'm not like you know i'm not great at it because she'll still do it but Do you have any advice for some of us. Parents that do have some that. You know kind of like warren paying attention than they've gone to the the way of the mouth breeders. Sure so first of all. Want one thing that i learned from the biological anthropologists i was working with at university of pennsylvania is these are now becoming heritable traits So so sometimes right out of the gates a kid has a mouth is too small for its space regardless of breastfeeding and bottle feeding And they have breathing problems right out of the gate because this this is what's happened to to our species so the important thing is is to recognize that issue and to make immediate to it and you do that by finding a qualified person pediatric dentists who this is what they're looking at. So dentistry is moving much more. At least this one segment dentistry is much more moving into the direction of airway as well. Who spends the most time looking at airways. A dentist does any. Dentist haven't been empowered before to prescribe different interventions airway health so My father-in-law's a pulmonologist. And i thought pummels. They spend the most time looking at breeding. They do not. They spend the most time looking at breathing pathology. So if you get you know shot with an arrow through your long if you get in a car accidents if your lungs collapsed go to pulmonologist. They're gonna fix you up. They're going to do some incredible stuff. But if you're looking at regular breathing health and airway hell. No one has really taken that under their arm in all of these different medical disciplines in dennis. They're the ones that are starting to do that. So now to answer your question. As far as what you can do on the first thing i would do is is have one of these qualified people look at the kid for for their their airway health. Right off the bat and then after that i mean we just do what our ancestors did. Why did our answers all have these perfectly strengthen these huge airways because they were breastfed. That's that's one thing because when they moved from breastfeeding to eating they weren't eating gerbers. You can stop the stray too hard food. So it's called baby lead waning where you just go directly from from being fed to eating hard food. It's pretty sketchy with the kids. Like all this stuff at the beginning. But but this is before their their larynx really fallen. So it's so it's it's much harder for them to in any way there's whole school called baby led waiting and so that allows them of this early age to really stir grinding it out right and into start using their job muscles in developing these this good bone structure and then for kids later on in life. It's all about creating positive habits. As as you mentioned it's one thing for you know you'd be the dad and be like shut him out. It's another thing for kids to want to do this. I've found that the most effective thing is to show them pictures of kids who are mouth readers later on in life and kids who are nasal breeders later on in life and mouth. Breeders will have a different spatial structure to sell them. They won't be as popular if their outgoing. Another thing you can do. This stuff is created by patrick mcewen. I think it's fantastic. It's called the sound super weird but if you don't wanna put tape on a kid's mouth and maybe you do sometimes invest the u This go. i'm not going to demonstrate. That's just get to where this goes beyond the mouth right and so that kid can at any time it just gently trains them to keep the mouth shut and friends. Use this for their kids. They say you can watch tv. But as long as you're watching tv you're chewing gum in your keeping your mouth shut you know with bio taper otherwise so that those are things you can do like a muzzle. That's a great idea. Little little bit little bit. Have you noticed any positive impact from chewing any of these. Like i think it's called like mastic chewing or these types of gum have you have you utilized any techniques like that or noticed anyone getting any benefit from anything like that. Yeah it's it's hard to say because they're you know if there were two versions of me and in one of them didn't shoe and and then then the virgin media did chew we could compare them. But i'm a big fan of this freaky turkish. Gum called Sugar free gum. It's hard as a fricken rock. It doesn't taste so hot but the man who gives you a workout and flames been sold wondering what the hell is going on. Because they were still out on amazon for for a couple of months. But i think they're back in stock now so but all you need is you. Don't need this stuff if you just ate normal food if if you just stay at whole foods and this is something that that i find is so funny. It's like you know we put treadmills in our houses to exercise with which is good to to move around to walk in one place we've put weights in our houses to pick up a wait and put it back down we create supplements in gu powders and all this other stuff but we wouldn't need this stuff if we just lived in a in a lifestyle like our ancestors did right so so there's a reason why you look at hunter gatherers that ripped man great apps there muscular perfectly straight teeth so they're not doing pushups it's just part of their lifestyle in which they're walking around the law. They're chewing real foods all the time you know. They're sleeping eight hours a night. So i know that's not possible in the modern world. You know where..
"james nestor" Discussed on Mark Bell's Power Project
"I mean listen got some bulldogs pugs or these highly inbred rockies a phallic dogs they breathe terribly and they suffer from a lot of the same problems that we do. If you see a bulldog breathing. I mean it. Looks like a lot of people working out around the park. Where where i live so beyond these highly inbred dogs any animal in the wild is going to have perfectly straight teeth and all of our ancestors had perfectly straight teeth. So we're we're the only ones. Modern humans does suffer from these problems. When it comes to exercise you know we were talking about a little bit earlier on the show like when it comes to something like running. We've heard over the years you know. Breathe in the nose and out the mouth do you. Do you feel that this is a wrong. And if it's wrong water some reasons on why it might be wrong so the xl is less important but we lose forty two percent more moisture breathing out through our mouths. So i live in a city here. And because gyms are all closed everyone's out running all the time. I see these people running around with their mouths wide open and there also may be carrying a water bottle sixteen ounces of water here and sometimes they're wearing a little belt or little backpack and hitting off this water but their mouths are open. I mean you might as well just put a little hole at the bottom of this water bottle and just spill out this water. Because you're losing so much of your moisture. So from what i've seen from what i've researched inhaling exiling through the nose is the way you need to breathe and you see this from top runners. You see this from sprinters inhaling excelling through the nose to be clear. If if you're like about ready to dunk a basketball you look at michael jordan. Right before he dunk on somebody goes takes huge brother air. That's totally fine. He's about the duncan someone. But i guarantee the rest of the time. He's breathing through his nose. Because it's really hard to be healthy if your mouth breather. So this makes me really curious because i've heard you talk about your transition right. I think you've mentioned that you were breathing. Wrong way for much of your life and it was a little bit hard for you to actually start. Breathing ear nose Especially as as an adult. So when someone's trying to make this transition What type of journey should they expect. If like their noses clogged up their nasal passages are maybe smaller than they actually should be. Can someone actually make a full transformation as an adult as far as being able to fully nasal breathe and take advantage of their nose. But when you switch from being a mouth breather to nasal breather. It's sucks it takes a long time. It's miserable you think it's not gonna work out. That was certainly my story. The story from so many people that i've heard with heard from so you know breaking a habits a long time especially if you've been doing one for for decades and you think it's just normal. I would go to sleep every single night matter if i was in a hotel room or if i was camping. Whatever with a huge glass of water by my bed. Because i would keep waking up with this dry mouth. Hit some water. Go back to sleep. Wake up dry mouth hit you know on and on and on so everyone's got a slightly different problem so i can't offer a blanket prescription or guidance but what we do know is you have to breathe through your nose period. You're never your body's never ever really gonna be able to operate efficiently or correctly if your mouth breather. So how you get to that is up to you. I found that just training myself using little piece of tape during the day. I know the sound stupid but It's it's no more stupid than than mouth breathing. helped me train to become a nasal breather at night. I'd use the same. Little piece of tape i learned about this from from stanford doctor and i learned about this from several other doctors who had been suggesting this to their their patients for for decades. So some people can do that. Some people do need surgery. A small percentage of people absolutely need surgery in surgery is life changing for them. But what i've found is we've got a pretty amazing body. That is so adaptable. If we just learn how to use it in the correct ways and to start with these easy free steps first before you go directly and and get. Your nose drilled out who. What did your your own study. Show when you stuffed your nose. Pack your nose for a while. And i think you may be had a couple of people do it as well. What did that show. What negative impacts that have on your health is a lotta times. We're talking about performance. But you're talking about just like overall health and your blood sugar and how breathing breathing improperly natively impact all these things. Yes so. I had been talking with the chief of right -nology research down at stanford this guy named dr jack are nyack one of the world leaders in this field big nose guy and so he knows of all of the advantages of breathing through the nose. The no serves something like thirty different functions. It's the way for us to filter out crap in the air. It's a way for us to slow down air to heat it to moisten it so that when that air reaches our lungs are lungs can more efficiently extract oxygen. This is important when you're sitting in front of a zoom call an especially when you're working out you wanna to be operating efficiently. You don't want to be spending unnecessary energy doing something. So we know all that that's not controversial and we also know all the damage caused by mouth. Breathing increased risk of respiratory problems. Neurological problems developmental problems when your mouth breather as a kid. Your skeleton can actually change so common. It's called adenoid face. You see these kids like me. I'm a great example with long phase. Small mouth this is because i was breathing through my mouth. I was okay. I didn't know that it was the wrong thing to do. So we know that but what we didn't know was how quickly the damage from mouth breathing came on and so through various conversations nine here at stanford man one of the top research institutions wants. You study this. And i finally convinced them and we put together a twenty day study in which me and one other person were to be obstructed for for ten days just to become mouth breeders in them for the other ten days. We were just be breathing through our noses. And we'd be collecting data the whole way through. And i know that sounds like some sort of super size me jackass stunt. It really wasn't considering the twenty five to fifty percent of the population habitually breached the mail. So we were just slowing ourselves new position so many people already know we were measuring. That's the difference and when you guys did that like when your noses were plugged. What type of issues happened to you lennon before that where you already practicing nasal breathing or were you like doing. Were you doing mouth breathing before..
"james nestor" Discussed on Mark Bell's Power Project
"Optimal at least attempt them. I still break through my mouth to tape. It's funny i guess so. Sometimes it'll slightly. Come off sorry take this way. It's hard you take this dog hamburger a beard. So it's gotta be tough you both. You guys have hair like soon hair. Started to grow in balls up. Yeah it's weird because it'll slightly come off all still fight. It and so stephanie is like you make so many weird sounds when you are exhaling. Because it's like so she gets a kick out of it but i've tried like doubling up on the tape and i still bust through it a found with my beard like you usually a lot of times It'll break this way. But if i if i take this way which might seem odd and listeners. It's just like shadows playing this year. Yes take up and dallas or style dog or hamburger. All you need your lips like more like mccue right. Yeah it makes. It makes the different off nearly as much for me actually ever little thing of mouth tapers specific brand or anything. I got the three of micro portait as it's like. you know. very inexpensive like a pack of yeah pac. Twelve of those ten bucks works and it's available any like go to walmart. Get a two pack for like. I think like three dollars to yes. Yes and yes. It's perfect yeah micro. Poor tape Three m microphones. Aim look at that up on amazon. Like you said go to check it out. There was one that i was getting. It was like mike. I forgot what it was when we were in la I had let you use it. Had fallen off on like yeah. That one's not as sticky micro. Poor is way better. I will say this Before we get into this podcast This topic of breathing is something that i love so much. Because as an athlete of of noticed the differences i had when i was playing in cardio versus the way i am now. Jujitsu it literally. No shit feels like a superpower. That's awfully it really feels like a superpower. It makes the biggest difference. And i always. It's crazy so you gotta take it seriously and pay attention to the man. We have on today thapa. Then how are you doing fantastic. Great to have you on the show today. Thank you you so much for taking your time for sure. Thanks for having me. We've been talking about you know breathing and sleep in all different kinds of stuff on this show for quite some time. We like to try to do stuff as optimal as we possibly can. In some of your experience Why do you think that sometimes a lot of us are into lifting weights. Why do you think a lot of times people that lift weights end up with sleep apnea the end up with trouble or maybe they run into some issues with breathing properly and things like that. Do you think it has a lot to do with like for us. We powerlift in particular. Do you think it has some stuff to do with you. Know i don't know like the the grittiness of what it is that we're doing and and maybe never really were taught the proper way to breathe something along those lines. Yeah so many weightlifters are paying attention to you. Know their health or metabolism their muscles. Obviously but they're paying attention to the breeding in what happens is when we developed too many muscles around here we can actually start blocking our airways are airways can get obstructed so when you see a lot of weight lifters traditional poses to have the neck out like this so that allows you to get more air into your body. If you think about someone a emt who has like emt rather who is doing cpr on someone they take their hand on the back of the neck and crane their head out to own the airway so That's what's been happening with with a lot of weightlifters and this is one of the reasons. Why a lot of weightlifters have have heart problems or or blood pressure issues because they have obstruction in their airways. You know. i'm really curious about your take on this because from what what mark was saying. Yeah that is a big problem within the weightlifting community but the the the solution that a lot of people seem to find as grabbing a sleep apnea machine which i'm curious on your take on it because that seems like it's just kind of a band aid to the bigger issue So do you think that using a sleep apnea machine can be beneficial in the long run and if not or if so like what. What can they do instead of transition themselves to actually fixing their breathing. C-pap sir lifesavers so without a doubt if people who can't breathe who have been suffering from obstructive sleep apnea which is so injuries to the body on every single level. These allow you to breathe at night but you're one hundred percent correct when you say this is doing nothing for the core problem of having an obstructed airway. It's a bandaid. it's a fantastic band-aid. It's a lifesaving band aid. But it's not fixing the core problem so just the way that we work out or by biceps are avs or whatever. We should be considering that we have this big muscle tube right in in our in our throats. This is all a muscle tube and you should work that out as well. And there's a lot of scientific evidence showing that by doing simple exercises with your tongue. These things called oral fair gio exercises. You can influence the fitness of your throat. I know the seems totally crazy. But this has been proven and studied for for years years. So i would put in fifteen minutes of throat exercise. They look really weird. I won't demonstrate in front of you guys right now but but they work so like do you just like should we just look up in geel exercises and on youtube and something might pop up. Look you to a bunch of garbage. In the scientific literature there are various studies. There's one that was put out. In chest journal very respected scientific journal that found it significantly decreased snoring and sleep apnea. I'm not saying this is going to work for everyone apnea can occur in the nasal ferrings. Hypo ferrings all over the place. But it's free and if anything it's going to allow you to breathe better throughout the day and who doesn't want that. I've heard you discuss on some other shows. You know how you got into into some of this. How did we get to this point where we even need your services wherever even need a book about breathing. How how did we end up here. Yeah you know. As a science journalist. The last thing i ever thought i would be doing was to be writing a book about breath and a lot of my friends gave me a bunch of crap about this early on iran above breathing. In tell you start really getting into the nitty gritty of it. Where i became convinced that there was a larger story. Here was to learn that the human face has been evolving characteristics that are not at all advantageous to our health by that i for the last three hundred four hundred years our mouths have been growing smaller and smaller and smaller. What happens when you have a mouth. That's too small for your face. Your teeth growing crooked teeth have nowhere to to grow in straight. So they grow crooked. Another thing that happens. I'm a great example of this is the upper palate air of your mouth. Which dry hair can push into your sinuses and can obstruct your breathing. So we become the worst breeders in the animal kingdom just in the past three hundred four hundred years and other animals. Don't have crooked teeth.
"james nestor" Discussed on Mark Bell's Power Project
"And things like that. And i'm like you use this kind of breathing room kind of breathing. The good thing about our guest today is that he is a journalist. And i think that he represents somebody. That's gonna be able to explain it to us in a way as digestible that we can actually utilize and where she's saying that james was able to like hold his breath for three minutes or something. I think you can do. I think i think now he can do like eight minutes or something. He doesn't hold it. Yeah well he said in one session so you went to the session. They're like you know where they teach how to breathe to hold your breath and stuff. He went from doing thirty seconds to being able to do like two minutes. It's pretty crazy and you start to think about the different sports that we play Can benefit you to learn how to be in control of that you know especially jujitsu someone chokes you out you know or you're on the bottom and you're going to get someone who's big and they got a knee in your side and you really do can't afford to take a deep breath anyway man. It seems like it's really beneficial. I know my wife would swimming. They do what they call. Breathing sets which is no breathing. Keep their head down the whole time. And they'll do sets like that you know where the x. amount of yards or whatever it might be like holy shit man that sounds and you don't really hear that in other sports because it in other sports in football like they'll say. Wind sprints or running wind sprints. But it's just sprints with short intervals. It's not really like you're not trying to run the holding your breath which could potentially dangerous but could could potentially have an amazing impact on your training. i've heard people mention this before where you just Drink some water. You hold the water in your mouth and you run and you try to you. Try to run x distance with that. Same amount of water in your mouth that way. It's just training you to continue to breathe in and out of your nose and that's actually sounds a little bit. It sounds like slightly different than taping. Your mouths taping. Your mouths shut seems pretty fine. You're like oh man. I guess not the rip off the seems a little different than having water and your mouth but we've heard so much great conversation about the nasal breathing in what can do for you but there's so many people that suffer from sleep apnea don't even really know. It never really been tested before and sleep apnea is so dangerous that it can kill you. That's on the lift community to could die in your starts dying or sleep. I think that's what happened with the great football player reggie white died in his sleep. Shit like that's that's about as extreme as it gets right there right dying from it right. Yeah and now it's like that's really big within like the bodybuilding powerlifting community because like we have big necks and it had like a lot of times i can actually constrictor breathing especially if you used to not really bring your nose often. So it's it's pretty crazy but like breathing. As far as breeding and pain. It makes a very big difference like using excise. Bike can here When you when you start nasal breathing. I've noticed this like you. Know your your quads. Burn on that bike all the time. But if you're controlling your breathing your nasal breathing. It's like you can handle that sort of and you can just keep that pace going. And i've never been able to do that before until i started. Focusing on nasal breathing makes a big big difference. I remember when i was young. And i was boxing. I was learning how to throw punches. I was learning defense. And i didn't spar anybody yet Hitting the bag. I was doing some other things. And it's a crazy experience to be. You know kind of fighting. Somebody else. Especially i was like fifteen so you know. I'm not at fifteen. You feel like you really prove yourself. You just start forgetting all the training that you did and you start throwing bio punches. You know and so. I'm doing all this stuff and were about like thirty seconds is a guy that guy that i'm going against his experience. He gives me a good shot to the you know and he kind of stands back. He's actually a pro. Fighter actually stands back a little bit. He's like letting me wear myself out. You've kind of almost laughing. you know. And then he did his gave me he said. Hey you know pretend you're hitting the bag and that's just relax me a ton is like. Oh yeah when. I hit the bag like my coach is telling me. Hey you gotta breathe you know. Make sure you keep continue to move your head. And just that totally relaxed me and i recognize. He's not he's thirty five years old and he's a professional boxer not trying to hurt me. He's just he wants me to get some practice in. He's trying to get some working as well. and that. just really relax me. But i got me back to breathing. It's like oh yeah like. I'm trying to do all this without breathing. Wonder why can't breathe. No wonder why so breath. Yeah one of the crazy things is. I noticed that in jujitsu too but the the odd thing is like when you when you're all against someone who's really advanced as a wipe out a lot of them are really good at just staying calm naturally right but then when you see them roll against somebody who is harder than them. It's like those bad habits of breathing. Come out so not only. Do you need to be able to learn how to breathe correctly when things are easy. So when i'm sparring against a white butter so that's not. That hard yet can keep calm but also this comes to the case where or it's coming. It's been a benefit one rolling with somebody who maybe they're actually better than me. But i can still focus on my breathing and that makes that act that process so much easier. No panicking Sorta hyperventilate when they put their knee on your belly. And you can't you know. Take deep breaths. It's it's it. If if athletes were able to get the hang of this a lot of them would perform at a much higher level without getting soft tissue work. And you start sweating and you're making all these new faces and noises and tell you to breathe through like oh you know breath and sometimes you can. Sometimes it's really really difficult but when whenever you can you tend to relax more and then it makes you wonder like how much better my receiving that versus me. Just kind of like being like. I don't do that to me. Yeah like if you if your body is is sailing. And it's that stressed probably is not cool with whatever's going on i would imagine i don't know if he has ever tried like a cold shower. It's you know you're instructed to try to you. Know breathe calmly through and keep it cold until you can call me calm. Lincoln breathe like that. It's impossible for me to happen. Yeah but i was going to ask when you guys think that like breathing will become like a mainstream thing.
"james nestor" Discussed on Mark Bell's Power Project
"I add to try. It didn't go okay. that's okay. The podcast is young. Definitely get into more peanuts jokes later. Yes most definitely them in and we talked our then he you know this guy also talks a lot about many different breathing techniques like wim hof type stuff There's breathing techniques that can make you have some really wild and crazy experiences breathing. Where you can you know. I guess you breath as hard as you can with music for like five minutes straight or something like that and it's supposed to help your body to produce dmc which i think your body produces some. Emt as it is but it helps your maybe release a little bit more of it. There's not a not science behind but they. This is just what people are starting to believe. And one of the things he said. On joe rogan which was funny. Because i always find it interesting. What an interviewer gets fascinated by. And he's like yeah. You know we did this this type of breathing. And he's like the guy next to me turned into a wolf and he's like he's the guy next to you turn into a wolf. You thought he looks like a wolf. And he's like no no. He thought he was a wolf and figuring and he's like what does that mean. What do you mean. Like thirty turned into like scratching his crotch and hauling. Yeah howling and trying to help people and stuff and awesome and maybe he's is just a dick undercover for trying to be that or use is trying to help people or excuses as being a woman identified the. But i've heard you know from other people. Like kyle kingsbury and other people we've had on the show before that these can be Experiences that can be game changers for you. I gotta be honest. I'm kind of confused by the breathing thing. Sometimes i'm not really i remember. We've had a couple of guests that talk about specific breathing before a fight and things like that. And i'm like you use this kind of breathing room kind of breathing. The good thing about our guest today is that he is a journalist. And i think that.
"james nestor" Discussed on Mark Bell's Power Project
"Literally. They're just they just want give you eight packets of these awesome electrolytes and you. Just pay for the damn shipping. There's no way that any of you can say home. Never tried element electrolytes because right. Now you're gonna get it for free absolutely free. Yes that's right all you have to do is go to drink l. m. n. t. dot com slash power project and claim. Your element recharged pack. Absolutely free all you have to do is pay these measly five dollars shipping. But you get to try all these different flavors head there right now if you don't do this or helpless what's up. Mark proud project. This episode is brought to you by piedmontese beef now. Andrew usually like dieting like carb lower fat and doing a lot of piemontese. I need you to tell me about it. Yeah so the one. St that i just i put it above every every other stake on the planet is of course piemontese flat iron steak now. If you are familiar with that type of cut you might be thinking like no andrew's trip and like that. That thing is full of fat. There's no way that you're dieting on that type of steak especially one that good but let me tell you the nutritional facts from a flat. Iron steak from piedmont teas. Are you ready. Twenty three grams of protein. One gram of fat to carbs police. Yep is how to double check. Because even though i know this i had a dolecek twenty-three grams pro team one gram of fat to carbs. Tell me what diet that doesn't fit. I i don't know do so when you're looking at mcenroe's and stuff especially if you're in a more of a bodybuilding type of diet. There's absolutely nothing on the planet that can fit better for you than a piemontese. Flat iron steak on top of it being the most amazing nutritional.
Build Your Brain and Burn Fat with Shawn Stevenson
"Sean. Welcome back to the broken. Bring podcast brother. We re just been chitchat. A little bit. I feel like that was a whole podcast and itself like save. Save save save save. Save it for the audience to get into it and we definitely are so many topics to talk about today. And i was thinking as i was preparing for this Interview on my drive up from san diego visiting family. I was thinking. What kind of frame do i want to give this conversation and actually put out a quote that i came across recently from the author james. Nestor he tweeted it once before he wrote this book breath which is really great book. We have on the podcast. When read this quote. And i'm gonna tied into why it's so central to this conversation the first subjects. We're going to get into so this is from albert zafy gory a pri- butcher that a little bit nobel prize winner. 1937 was individual who was responsible for discovering vitamin c as a mechanism inside the body. He says more than sixty years of research on living systems has convinced me that our body is much more nearly perfect than the endless list of ailments suggest its shortcomings are due less to its inborn imperfections then to our abuse it and what i love about. That quote is that. And i posted on instagram this morning. So much of what we think of our body is messing up. Our body is failing us. Our bodies not showing up. How he wanted it to be is much of the by just trying to survive the crazy environment. We've put it in and nothing better describes as inside of your new book. It's smarter than how you introduce the world of fat to us and i'd love to start there so fat loss. Losing fat getting rid of belly fat. It's something that people always think of especially at the time to this. Podcast is coming out. Twenty twenty one. Everybody's like it's a new year. Let me get started. Twenty twenty was a tough one. Takes down the rabbit hole of what we do not understand and get about that. This is so good. And i love that quote so much you know. We're we're in a state where you our system is really focused on malfunction of the human body and not on the grace and the perfection in the beauty of the human body in all the potential you know. An an that's shifting. There's a shift taking place for sure and part of that overall assessment. Because right now we've seen it just run rampant here in the united states. We have about two hundred million citizens who are overweight or obese cry now things populations what three hundred ten. Something they'd it makes no like we can't rationally understand the magnitude of that and right now just shared a study yesterday. That within the next ten years half of the us population will be clinically obese. And we've we've gotten into where we're we're in a battle with fat. We're at war with fad. And i think that the war is a little bit misdirected. And that's wars that something on drugs on everything in that war inherently creates backlash. There's consequences to all of our actions. And i think that there's really just a lack of of well rounded understanding about what fat is because. Here's the the rub. your body. Fat is actually one of the most miraculous important things to your survival into your evolution as a human and so i wanted to start with that premise and kind of dive into fat in. Just open that conversation up because it's evolutionary adaptation that humans have that we've developed over time to be very good at storing fat. Our body fat is there for our survival and it's really really good at doing that. And during times of course we'd experience to our evolution. Where food is scarce. We want that fat to be there to provide a source where we can live to fight another day to see you know scavenger hunt or whatever it is to keep us going and now today however we've gotten we're in a war with this thing that is there for our survival in understanding how miraculous it really isn't so to start at the heart of it. Fat is an first and foremost. And as that's i think a big thing that even people who are in the world of wellness sometimes don't understand it. S just like the way that you would think about the heart. The lungs the brain fat and itself is in oregon. And and when you say it's an organ what are the characteristics of an oregon. That fat has so. This is okay. Psychologically we see fat as like this scattered random droplets of unhappiness at different points of our body right but there there are networks are communities of fat that i talked about in the book and so that i community is storage fats and this is what people are usually trying to target or we're talking about burning fat or getting rid of fat. It's these storage fats. And this goes under the umbrella of these white adipose tissue storage fats and again they're all interconnected and being that it's an organ it creates and produces its own hormones. It has its own receptor sites. It has its own management in cellular communication
"james nestor" Discussed on Untangle
"To then he'll themselves the rest of the time and it really does feel like it uses superpowers on that exhale I can do. More pushups more easily than I normally can on my ex hair I'll be entirely exhale and just push in over and over and over again it's mind-blowing that you can get your body to do these strange strange things. No one would think this stuff is possible if wim hadn't gone into so many labs and if Stanford and started to study him if he wasn't studied all over the world and these studies, they didn't come out. In like some scrappy little newsletter, they came out in the top scientific journals in the world. So no one's refuting them. They've even had to rewrite textbooks since they started studying women as methods, which is ironic considering these methods are so old where the autonomic nervous system was supposed to be automatic beyond our control. It's not within our control as are some elements of our immune function and this is blowing people away because for as. Long as Western medicines been around we were told that these aren't within our control. So just showing the true potential of the human body and the potential of the human mind to intervene we have two levers sympathetic comparison pathetic, and it's actually up to us to a great degree run. We want to use each of them when we want to use techniques to ramp ours that nervous system give us energy and pusher fighting flay and. Then when we want a high other techniques to comments, lower breathing and tug honor vegas, nerve and Rampart Harrison pathetic nervous system to calm everything. Now, it really is like having the keys to the machine when you understand the power breath to shift state. Yes. That's a beautiful way of putting it and I don't think people realize how much of a role breath plays in even mental function they know that nasal breathing can synchronize the. Brain Wave Oscillations in certain areas of the brain to help you respond more closely to emotions to help you remember things. So this is a two way street between the brain and the rest of the organs connected by the Vegas Nerve, and most of the input is coming from the Oregon's backup to the brain eighty percent of those pathways or from the organs to the brain. So by just breathing in a certain way you're sending. Messages, to your organs, which then travel up to the brain and are able to activate these different centers which I think is so fascinating goes back to the old to the body rule, the brains, the brain rue the body, and it goes both ways really but it's fascinating to see what a physical response, how that can affect our mental state. So strongly, yes amazing. You actually have more nerves in enervate from your heart to remain than. To your heart from the fact that you now have a machine that anyone can measure these responses with an tastic. So if people can experiment in different ways, I would love to see the Muse. During Hala Tropic breath work have you used during Wim Hof and looked at what happens to your brain? We have lots of users who have done that lots of people that come up to me and said use the zero musician and they'll do one half session and track through the Wim Hof ins they knew tons of experiment. Community and get their replies. Housing because something very powerful. If anyone's done this, like we're talking about the benefits, the physical benefits to your body immune system nervous system but there's also psychological benefits I feel so good after doing Wim Hof breath after doing prawning, Auma doing Sudarshan, because again, they're all doing the same thing and that's nothing to put your nose up to like feeling good feeling whole. Yeah. I was just GonNa say why did I say that it's hard avoid these things in feeling good in having that experiences a wonderful thing and I do these intense reading practices before I go to sleep and I'm able to sleep so much better. Since before we wrap up, can you share one last breath practice isn't Go-to for you at somebody can pull out of their happen they need it. WHO'S A NEAT ONE? Even though it's not quite allergies and yet but this is a trick I learned again from Patrick Whenever your nose is plugged. You can use the power of breathing and. To unplug it. So what you do is you take a com ex sale you can try this with me and you can place your fingers and close your nostrils and move your head up and down move it side by side try to really hold your breath don't hold it until you're totally struggling. Then when you feel that need to breathe take a very slow and focus breath through. Your nose lift your fingers through your nose wait about forty five seconds and do that same thing over again and what this does is it increases co two it causes Vaso dilation helps open up the nose and a lot of people may seem skeptical about this. But next time your noses plug, give that a go and see how it works for you. That's not quite an eeg study but. It's a little more pragmatic for chronic sinusitis. But for those of you with allergies, it's worth giving a try. It's amazing. That's great and I just prior to this interview did some alternate nostril breathing based on the recommendations from your book reading in on the right nostril breathing out on the left nostril alternating about twenty breaths and I can't believe how much better I felt. So that's GONNA be my back pocket anytime I need a little focus and pick me up simultaneously alternate nostril in through the right out through the left and these practices again have been around for thousands of years and they've shown very clear with GP studies looking at just breathing through the right nostril how that activates. The left side of the brain just breathing through the left nostril how the activates more of the right creative side quote unquote creative side of the brain and it's fascinating that our noses naturally do this throughout the day or noses are covered with this tissue that will inflame or track to allow us to shift our breathing from. The other every thirty minutes to three hours. Another reason why you wanna breathe through the nose you can get all of those benefits as well. I'm sure we all now feel very well educated on the internals of our knows. More about the nose than we ever thought we wanted to in probably are left still wanting to know more because this is all really fascinating. So where can people find more about you? My website Mr James Nestor Dot Com some jerk took a James Nastier side put an m. in front of their. I have all of the scientific studies in the book are available for Free Videos. There's doctors lady new through breathing practices. All that's there. I'm trying to get better at the social media thing I'm on instagram under the same handle Mr James Nester and EXP- under the same name. Everybody should pick up the book breath. They'll on Amazon or.
"james nestor" Discussed on The Emma Guns Show
"Show. James, Nestor thank you so much for coming onto the puck cost. Thanks very much for having me. Now I am so interested in intrigue to speak you because. If. Anyone's listening to this and I. Say you breathing correctly. But because it'd be like well. Yeah, have course I am a default system, but I need to think about it if I asked. If you a sitting correctly, a few of US might straighten up a little bit, but you have. Done so much research and Investigated the art of breathing, and that means that when I read your book. It was a very bizarre experience. Do you get this a lot from people that people are reading the book. I don't say thinking very very carefully about how they breathing well, just imagine writing a book about this stuff for three years. Makes you complete neurotic so hopefully? over that Hump and Starting to do this stuff by habit, but the answer is absolutely. In. That was the intention, which is why the chapters were set up that way to to allow you to first identify the problems, and then have the foundation on how to breathe properly, and you know what you said. As well as it's totally true. Few of US ever think about our breathing. I certainly didn't until I started researching this book, and then I realized that know how we breathe the ways. Ways in which we bring in that air. An excellent are in many ways as important as what we eat, and how much we exercise to our health to our longevity to our sleep on and on and on, and this is just something that a lot of people recently hadn't really been talking about even though for thousands and thousands of years, breath was considered a medicine in so many other cultures. Will even I do yoga? After this I'll be getting the matt out and my Yoga teacher line refers to says what if your breath is your spirit? And breath and spirit were synonymous for for so many different cultures from. From Even Christian Ancient Christian cultures to Judaism I mean on and on breath and spirit were were one one thing together, and so there's the spiritual side of it, but there's also the biological side of it and I think that many of these cultures probably appreciated as a spiritual practice because of its benefits biologically how how much it allowed them to restore balance their health. And I think one of the things that really shocked me very very early on when I was reading the book. Was that I had always assumed that humans were evolving like for example to modern analogy. Were evolution was like Apple Upgrades? And that every time every time we evolved in some way, it was because we were adopting. To our environment. So that, we would be better able to navigate it, so it was a bit of a shock to realize actually when it comes to breathing specifically, we've gone backwoods. We've. Evolved backwards. This was a complete shock to me as well. 'cause I learned that same thing in school. How many years ago that was was that evolution meant survival of the fittest right. Only the best people survived and so. By so many generations of these stronger faster smarter people, we were able to become a stronger faster smarter species, but if you look at what's happened, you know especially to to human culture right now. That's absolutely not true. New can especially see this in regards to breathing Just look at what's happened to our teeth. That is not an evolutionary. Adaptation to have chronically crooked teeth. Ninety percent of the population has chronically crooked teeth. There is nothing about that that makes us faster or smarter or better so evolution I learned means change in so life can change for better or for worse in in regards to our breeding. It's changed so much so for for the worst. Because to that point I've had dental lag as you be seeking the vehicle and I always thought a not to things that hadn't evolved. To straighten, but actually when you talk about going back and looking at those skulls like take these to be straight hundreds of years ago. Yeah and anyone who doubts this is certainly doubted this when I first heard it from these biological anthropologists that I was interviewing, they said why don't you look at a picture of any ancient skull in? It doesn't matter if the skull is five hundred years old five thousand years old, fifty thousand years old, five hundred thousand years old. You can just keep going back. It's going to have straight teeth. And then look at the fifty four hundred different mammals on the planet mammals in the wild, and they're all going to have straight teeth. Then you look at modern humans, ninety percent of US have some sort of problems with our teeth so. That to me, really proved it. I was able to go and look at ancient skulls in see how weird my day job was was getting there. With these experts in these museums and they were hundred percent right. It was bizarre to see a skull that was. Two thousand years old. You know three thousand years old with these perfectly straight teeth. No wisdom teeth extracted no-one Viz align no braces. They didn't need it in. Neither did any of our other ancestors, and neither do any of the other mammals in the wild right now so it's it's stunning once you learn that you can't unsee it. And whenever I look at you know an animal in the wild or or an old skull, which is semi, often strange. That is I'm looking at its.
"james nestor" Discussed on The Emma Guns Show
"Of these conversations had a real impact on me and I'd come away, feeling inspired excited informs, and really empowered and the back of my mind. Always think I wish I could just published the tape. Tape so people could really feel that conversation well in this cost, you get to feel the conversation I. Talk With experts, guests and a few friends, who I will inspire, inform and empower you and maybe was challenging whether you're looking self help, self, improvement, beauty, advice, health insights, business, know how or just good old-fashioned life advice in a bit of a laugh. It's all hey, welcome to the show. Listeners I am so delighted to bring you this episode of the Podcast with James Nestor. James is the author of the breath the new science of a lost art. And when I first picked up a copy of this book I didn't really genuinely know what to expect I. You've probably heard me talk about. Breathing techniques breathing therapy, and the benefits of breath with people like Dr Chatterjee and Dr Andrew. Weil on this podcast, but I had no idea the experience. I was going to have reading this book and it was just utterly wonderful, and it really is an experienced read a book about breathing, because as well as taking in everything that the author is saying you also unbelievably mindful about your brethren, and your breath out, and I learned so much, and there were so many things that I just seemed and took for granted when it comes to when it comes to breathing. Read this book you realize that actually it's a lot more complicated, and there are ways in which we can actually improve it and I feel like that's where I should stop and just let James, take over because the amount of research has done, is just huge again, utterly utterly fascinating, but I would say that it's always my intention to bring you guess on this podcast that I feel are going to add something. Add value T or lives whether it's Info-, information or entertainment, and this is one of the podcast. The I have been so delighted to share because I feel. Feel that everybody could benefit from hearing what James has to say, and what he has learned about breath and breathing through his extensive research, so I'm so so happy to bring you this episode, so we're going to cut straight to it. James is a journalist and author, and this is definitely something that he has specialized in. He is better. Guinea pig in some of these experiments and he he's lived at first hand, so he as much as he's analyzed the data, he also been part of the experiment and been part of the science to so it's really fascinating insight into. Out Breath and our breathing, and as a special gift to you. If you stay tuned to the very very end of this episode, that's actually an audio clip from the book. Read by James Himself. That just gives you a little bit of a taste of what you can expect from this brilliant book. The new science of lost art. I have been talking about this to people evidence. I read it. I've been talking about it like a teenage go. He's just fallen in love with somebody from beverly. Hills line not when I. Bring it up in every single conversation. I have because it has just blown me away so I. Really Hope that you enjoy this episode with James and maybe even. Decide to read the book for yourself and get the kind of experience that I had to so thank you so much, and without any further Ado I am delighted to welcome James Nestor onto the gun.
"james nestor" Discussed on The Joe Rogan Experience
"Selling anything. His a type. One diabetic had anxiety had high blood pressure had depression, and he was able to bait so many of the symptoms of those things. How do you access this free breathing chuck? McGee is the one who does hits. Hits in the back of my book the URL. You can look up his name. Also Online Chuck McGee Wim Hof Instructor, and it's and what what's so cool. You have no idea disguise even breathing that he doesn't advertise anything he does this because breeding has fundamentally changed his life in a measured way, so he no longer is on blood pressure medicine. He's taking eighty percent less insulin his anxiety. Depression is debated, and and these are things that have been for the Wim Hof, guys. There's thousands of these people reporting this drops and CRP of forty fold within two weeks of doing this so. Fascinating stuff, so he leads. A live stream. Is that what it is and it's nightly on? No, it's on Monday night nine PM. PT, but what's cool is he will then send you a recording of this season. Practice it whenever you want an audio recording that you get on your phone, or is it a physical? No, no he'll send. You can get on your phone download. Download it and and listen to it whenever you want. Which is what I've done. I have about four of his his different sessions here so whenever I was traveling when we're doing that especially if I was traveling, spending a Lotta Times in hotels I would do this to to really reset myself and help go to sleep. You said his name's Chuck McGee. That's it and so like chuck. mcghee dot com or something like that his website. Is something Viking breath works. Oh, one of those. It's hard. yes viking. have to ask him 'cause. They did a lot of crazy shit, right? They were free divers. Yeah, they were free divers, so there was a lot of like weird chanting and stuff. Leist Viking. Tie into the wim, Hof cold exposure. And he's, he's dealing a lot, not just with people who are healthy. WanNa go up that next rung of human potential, but with people of chronic pain who have chronic diseases, and that's an area I, think that we're just starting to learn about how effect of this stuff is, and how we can better treat these people instead of giving them tranquilizers helped treat the core problem. Do that through through breathing properly. Melissa Man I really enjoyed your book and I really enjoyed talking to you. I think the information is so valuable. It's so interesting and and I know for my own personal experience that there's a great benefit to really learning how to breathe correctly and concentrating on breathing, and I'm going to start working out now with through my nose. Some to try try that now. Do My my kickboxing book. CLENCH my meltdown just. Completely breathe through my nose. All you know. so the book it's called breath. You can basically get it everywhere. And again I got the audio recording and I I really enjoyed it What do you have a instagram? Facebook all that, Chazz, yeah, my website Mr James Nester and knew that these claims are going to sound impossible to people, so there's more than five hundred scientific references there with xrays with videos with pictures also on I'm trying to get better at. At the social media thanks so Mr James Nestor at on Instagram to facebook all that I. always appreciate when a journalist or an author is terrible at Instagram, because it me think they're much more authentic well. People are really good at. I get very suspicious so well. I don't have to scare you off on that I suck at it I'm I'm trying to get better good for you? Thank you for everything, man. I really appreciate it. Thanks for being here. Thank you very much for having me goodbye, everybody. Breathe Bitch. Thank you friends for tuning into the show and thank you to our sponsors..
"james nestor" Discussed on Good Life Project
"Every direction I thought I should go into was completely wrong so I had to ditch the entire proposal and start over again and breathing ended up being barn on the weirdest and most fascinating subject. I've I've ever gone into and I'm still in the midst of it right now. Even after finishing the book it is. It's really incredible. I have a background in the world of Yoga and but my one really the entry for to Yoga was actually breathing. It was on and I was. I got really curious. How when you look it and it's not just yoga if you actually go back and you look get every single spiritual or healing tradition in every single culture over generations thousands of thousands of years the all reference breathing as sort of like the fundamental modality to regulate or mediate everything. Know like your psychology your physiology your wellbeing and yet when you bring that up as something valid to explore especially in Sorta like Western culture people kinda tip their heads side residents like what. And that's exactly what I was doing when I first heard these stories right I but it was interesting enough and it was valid enough just barely to make me. WanNa pursue further research into it and once I started really getting my feet wet and talking to real scientists at top university Stanford Harvard. All these people had been saying this stuff for for decades and no one was really listening so I started a real deep dive in into history. And just echoing. What what you just said. Breathing was an essential part of health throughout for the past few thousand years in medicine. If he did it poorly you were going to get sick if he did it properly. You're gonNA live long and have a healthy life. So even the first yoga that dates back five thousand years was a technology of sitting and breathing had nothing to do with movements are poses. It was sitting and breathing and you look at the Chinese Dow. They have seven books dedicated entirely to breeding. What happens when you do it? Improperly what happens when you do it properly so I think that western science is now just really starting to get caught up with us especially with all this Kobe stuff but the what I found so so frustrating but also so fascinating is that this research has been there the whole time and no one's really looked at it from a scientific perspective on how well it looks and taken all these disparate fields together and put them in into into one place in. I think that some of that is because breathing's a tricky thing in medicine it's There was one researcher. Said it's in this no man's land between physiology and biology so nobody's really paying attention to a pulmonologist. Pay attention to diseases of the lungs. They're not looking into the benefits of healthy breathing. Even though the benefits of healthy breathing from what I've found or more important or as important as what you eat or how much you exercise. It all comes down to breathing. That's the first thing you have to start with. I mean I think there is such a fascinating parallel between that world and psychology and that for generations psychology was focused on bringing sick people back to baseline and then the positive psychology movement comes along and says okay so baseline is actually not enough. You know like what if we could bring people from baseline from instead of not sick to for you're actually flourishing in the world. You know and I feel breathing has released similar Carl. Ary with but that's what yoga was to. It was not intended to be used for sick people. It was intended to be used for healthy people to bring them up on the next level in all of eastern medicine. If you look at it it's all based on prevention. You go to your doctor when you feel good so you can keep feeling good and all of Western medicine is based on therapy. You go when you're feeling sick. You know which is why in my opinion. I don't think a lot of eastern medicines are too effective. In IN FIXING BIG BLOWN-UP CHRONIC DISEASES. That have been going on for years and years and years. In someone's body you break your leg. You don't really want acupuncture you want to go to the ER and have that dealt with properly. And I think it's it's those blind spots on both sides of of medicine that really need to be bridged to use this eastern medicine as a way to not get sick in US Western medicine for when you're really sick and and but but again the whole point is to not lose the balance to begin with sue constantly. Staying in Homeo- stasis one of the things that you discover early on is where most people just are relatively agnostic as to what pathway air takes into your lungs out of your lungs. You discover that whether you're breathing through your mouth or whether you breathing your nose actually has found different. And you don't WanNa just research this again. We go experiential here as this whole thing. Became you end up hooking up with another guy and doing this experiment at Stanford Where you spend half the time breathing through three knows only in half the time breathing through your mouth only share more about this. Because it's Kinda crazy. Yeah I realize I'm sound like a broken record here. But but the caveat again is when I started this project this book I told my publish. I'm not going to be a part of this. I was a part of the last book. Been a part of too many articles. I really want to be on the outside. I WANNA be the objective observer. That's where I need to be. But then we realized once again that so many of these these grey areas and blind spots needed to be filled and I was willing to put myself into those areas in detests. What was happening in my body in in labs through to breathing. In this isn't like some at least the Stamford experiment. Wasn't their Human Guinea pig. Oh let's see what happens. You know some people said. Oh it's like super size me. It's it in some respects. It is but in super size me you know. He's eating at the same restaurant three times a day. A fifty percent of the population. That's one estimate. says that we are chronic mouth breather so so half of US breathing from the mouth so so the experiment was set up to see what was.
"james nestor" Discussed on Good Life Project
"Pushing into your core to keep your organs alive and Plasmas is going to enter into your lungs to perfect to prevent them from collapsing. And you. You really become this different diving. Animal the deeper you go the more pronounced. All of these are reflexes. Become so by the time you've reached three hundred and four hundred feet. You know you you bear. Maybe a passing resemblance to your form in the terrestrial world and anyone can can experience this. You can go to a bathroom right. Now on splash cold water on your face in your heart. Rate's GonNa Lower probably about twenty twenty five percent just by doing that. These are the same reflexes that dolphins have. Whales have other Marine Mammals. Have that humans have them to Were connected to the ocean in the same way of these. These other animals just so few of us Ever use them or feel them nowadays so it almost it the environment forces your body into this transformed in almost meditative state and at neo part of it is also as you go down one atmosphere. Which is what about thirty thirty three feet when you start to go more and more with each new atmosphere going down the pressure on your body increases more and more and more so you're literally has to transform or else it will employ it into itself so you know for for years and years. Scientists thought the deepest human could go down. Would be one hundred feet is otherwise you're gonNA COLLAPSE. Your lungs are going to collapse. You're you're going to die. But they didn't know about the Maillane dive reflexes. So Greek divers have been diving to depths below that for for thousands of years. You know there's archaeological evidence of free diving. The goes back ten thousand years so so this is something that is innately part of who we are where we came from. So it's it's nothing that that is artificial of forced if you let yourself become re immersed in the water you're going to wake up all of these dormant reflexes that everybody has. That was something that I found most fascinating about free diving. The competitive side was interesting to see the limits of the body. But a lot of people didn't make their dives and that was awful. They did come out with bloody faces and it's pretty pretty horrific but luckily I discovered at that event this completely other side of free diving. That was much more nurturing. Almost like a meditation or yoga practice underwater. And that's the side that really went deep into and pursued. It sounds like there's almost a spiritual side to it and in fact I mean from a state of mind when you start to get down that de we talked about the physiological changes but what about the psychological changes the sort of big almost spiritual experiences. It's a force meditation and this is what any free diver will tell you. There's no way you can go out there. Worried and stressed out and breathe fast and then try to push yourself down there. You have to completely let go which means you need to let go of. Your thoughts need to relax your body. You need to submit to this. Larger thing that you're entering into so that was another aspect that really appealed to me is that you had to really leave everything on on land including your thoughts about land. Near stresses think about worker fly to whatever you have to leave that behind and just soak into that that moment that you're in the water you're surrounded by oceanic animals and you just let yourself be be free and let your body do what it's naturally designed to do. Which has dived deep? The As I guess has become a your mode of at a certain point. You can't just observe and right you have to become a part it's very sort of Michael Palin esque and the experience journalism approach. No you did earlier with like doing a DP Saen bio Benzes biodiesel and how people were using discarded know like French fry oil to transfer cars in the end up driving a bio Ben's so when you're out here you're in Greece and then you start going deeper into the story and you're seeing and and and talking about learning all these things something something flips knew that says okay so I can't I can't just be an observer like I need to write about this from the inside out also. I just think some of that has to do with the the subject matter you know. I wrote a lot of pieces about architects or Hollywood stars or political figures. But none of what they were saying about their world really attracted me to want to know more about it. I know that seems really crass. And I'm not ripping on anyone's vocation but there there wasn't too much That was mysterious enough to to really to invite me to spend more time in in a lot of those worlds but luckily luckily enough you know it was able to pitch enough stories about ideas that I was naturally interested in like the Bio ben's piece. I had a fulltime job at that time and that was so boring. And so writing these magazine pieces. I would just pick things that I was interested in and it turned out that that yeah it was like this makes total sense. Why not run an old Mercedes off of us with vegetable oil and and so once I saw how to do that. I said Oh. I'm going to buy one of these cars and do that. I still have the car. It's a out front of my house right now. So free diving was the same thing. Even though I had never heard about free diving didn't have any experience in its. It was something that immediately mystified me in attracted me to it and you know. It's a little tricky win. Your science journalists have to be an objective observer into these worlds otherwise people think you slamming it in some way but there's only so much of this the stuff that really interests you that that you can hold back from no intention in deep free diving zero. I no intention of having myself as part of that book or as part of that story but on my third expedition seeing these free divers at this time I was out in reunion island off the coast of Madagascar like very distant weird location watching these divers go down and their job was to sneak up behind sharks and to tag their back fins with these little trackers Because sharks kept attacking people and eating people off the coast and Just watching this activity and the relationship with these animals because something else really interesting happens when free diving is you're not an observer into the oceanic environment you're apart of it. An animal's immediately recognized that their prey doesn't swim down to them and look in the eyes and hang out. The prey is up at the surface. Not Looking at them so to see that dynamic. I thought wow this is. This is something I wanted to learn more about. I also thought it could allow me better access to be able to ride about these worlds and what it was like to go down. Fifty seventy five hundred feet on a single breath and focusing on that moment in time. Yeah I mean was to the extent that you had an expectation of what you thought it was going to be. How did the actual experienced and I guess? I'm most curious about the first time had it compare to your expectations are for some was awful and it continued to be awful for months and months and months. You know you have this dream vision of. I'm just GonNa practiced a little bit. Then I'm GONNA be swimming around with whales dolphins and sharks and everything's going to be cool and beautiful and I found this new hobby in life and then you start to practice doing this. And it was violent and suffocating totally miserable. I picked this school. I was in Florida on some other research so I picked the school in Tampa and instead.