Welcome to this week's update.
Let's take some time to reconnect with something incredibly simple and the whole premise of what I teach.
Functional breathing and indeed nasal breathing.
If you're listening right now I'd like you to gently bring attention to your breathing and the first thing I'd like to do is for you to close your mouth.
Allow the lips to rest together.
From this moment on let's just move air in and out through the nose.
Nothing forced,
Nothing exaggerated,
Just calm quiet nasal breathing.
As you continue breathing through your nose let the breath be soft and light.
Imagine the breath is so quiet that someone sitting next to you wouldn't even notice you're breathing.
Just in through the nose and gently back out through the nose.
Keep that rhythm going while we talk.
Most people think breathing is automatic and that it doesn't matter how we breathe but the way we breathe directly influences the nervous system,
Oxygen delivery and even our mental state.
One of the most important foundations of functional breathing is nasal breathing.
The nose isn't just an opening for air,
It's actually a powerful biological filter and regulator.
As air moves through the nose several important things happen.
First the nose filters dust,
Bacteria and particles before they reach the lungs.
Second it warms and humidifies the air making it much easier for the body to absorb oxygen efficiently.
And third,
Something many people don't know,
Nasal breathing helps produce nitric oxide.
Nitric oxide is a gas produced in the nasal passages that helps open blood vessels and improve oxygen uptake into the lungs.
So when you breathe through your nose you're not just moving air you're improving how your body actually uses oxygen.
Now while we continue breathing through the nose see if you can make that breath even softer.
Keep the mouth closed,
Let the air move gently.
You might notice the belly moving slightly as you breathe,
That's a good sign.
The diaphragm,
Your biggest breathing muscle and core muscle is being engaged and doing the work.
Breathing like this activates the parasympathetic nervous system,
The part of the body responsible for calm recovery and restoration,
Or the rest and digest nervous system.
Which means nasal breathing naturally helps to reduce stress and quiet the mind.
It actually triggers the vagus nerve which slows down the heart rate.
Another important benefit of nasal breathing is something called carbon dioxide tolerance.
Most people assume carbon dioxide is just a waste gas,
But the body actually needs a healthy amount of carbon dioxide in order to release oxygen from the blood into the tissues.
This is known as the bar effect.
When we breathe too fast or through the mouth we lose too much carbon dioxide.
This can lead to feelings of anxiety,
Lightheadedness,
Poor sleep and reduced endurance.
But when we slow the breathing and keep it through the nose,
Carbon dioxide levels stabilize and oxygen delivery improves.
So for the next minute just continue this gentle nasal breathing.
In through the nose,
Out through the nose,
Slow,
Quiet,
Relaxed.
If the breath feels a little smaller than normal,
That's perfectly fine.
Functional breathing is often lighter and slower than what people are used to.
And as you breathe like this,
Notice how the body begins to settle.
The shoulders soften,
The face relaxes,
The mind becomes quieter.
Nasal breathing is also incredibly important during sleep and physical activity.
People who train themselves to breathe through the nose often notice better sleep quality,
Improved exercise endurance,
Less anxiety,
Better concentration and a stronger sense of calm throughout the day.
And the best part is that it's simple.
The body already knows how to do it,
We're just reminding it.
So let's finish with three more gentle breaths through the nose.
Soft breath in through the nose and easy breath out through the nose.
Again,
Slow inhale through the nose and a relaxed exhale.
One more time,
Quiet inhale through the nose and a gentle breath out.
Before you continue with your day,
Just remember this simple practice.
Nose for breathing,
Mouth for eating,
Drinking and talking.
The more you return to nasal breathing throughout the day,
The more your nervous system learns to stay calm and efficient.
Small changes in breathing can create big changes in how you feel.
Remember,
You breathe over 20,
000 times a day,
So there's plenty of chances to start.
Thanks for taking this time with me.
Keep your breathing through your nose slowly,
Softly and quietly.
Your body will thank you for it.
