28: The Way to Breathe – The Oxygen Advantage with Patrick McKeown

The breath is the bridge between the mind and the body.

This episode with international best-selling author of The Oxygen Advantage® and master breath instructor, Patrick McKeown, will change the way you think about breathing.  How do you increase health, performance, resilience, mindfulness, fitness, and train the brain to be focused while lowering stress?  You follow the breath through your nose. But it’s more than that. Mastering your breath is the path to finding peace and potential, and this episode is the roadmap.

In our culture, we prioritize health and fitness with an emphasis and education on hydration and nutrition.  But, we can last days and weeks respectively with out either of those. It is air/oxygen, that we wouldn’t last minutes without. Without functional breathing, we do not have functional movement. But what is functional breathing? How can we most efficiently breath oxygen from the atmosphere and get it into the cells of our bodies? Why does that process matter to the health of our minds and bodies?

We answer all these questions and more.  Patrick and his breath work has not only forever changed the way I breath, but also the way I teach my kids about breathing.  I never thought I would be the one taping my mouth closed at night, but with an open mind I realized that it was my own mental boulder that was blocking my path. I am completely grateful and honored to have had the opportunity to sit down, face to face, with Patrick for this episode.  His knowledge, passion, and humility on this topic is fascinating.  Remember I warned you, you will forever be changed after this one!

Strength is a Choice,

Scott

SHOW NOTES AND TOPICS:

Intro: The Obstacle in our Path

5:30  Why is light breathing and nasal breathing not common knowledge?  Breathing less is more.

7:55  Advice to teenager: Find the job you absolutely love to do.

Your profession is not what brings home your pay. Your profession is what you were put on this earth to do with such passion and such intensity that it becomes spiritual in calling. -Vincent Van Gogh.

Looking at sleep to change resilience.

13:00 THE BREATH – How you breathe and how much you breathe matters.

Why do people end up chronic over breathing through the mouth?

16:35  If you mouth breath during the day or during sleep, you’re likely to gas out too soon during physical exercise, your mind is likely to be agitated, and your sleep is affected. 

20:18  How do you train the brain to be focused? You follow the breath. 

21:08  The Oxygen (Carbon Dioxide) Paradox and the Bohr Effect

How do you increase CO2?  You slow down your breathing. Don’t over exhale your CO2.

25:37  Light Breathing Exercise – and why it lowers stress and raises performance

35:00 Wim Hof breathing, box breathing, and “deep breathing”.

Wim Hof Method vs. The Oxygen Advantage

43:38  What I do is breath holding to change the brains sensitivity to CO2. I purposefully and deliberately increase CO2 in the blood. We hold the breath to increase CO2 in the blood to change the brains reaction to CO2. We reduce the sensitivity of the body to carbon dioxide and that translates to improved physical fitness. 

46:15  Diaphragmatic and nasal breathing – If you don’t have functional breathing, you don’t have functional movement. 

52:15  Combat/Warrior/Box breathing – Focus the mind through the breath.

54:14  The BOLT Score – Body Oxygen Level Test

1:02:40  The mechanical structures involved in breathing

Why mouth breathing isn’t as healthy as nasal breathing. 

Oxyhemoglobin Dissassociation Curve (OCD)

1:25:10  Breathing Masks

1:28:30  Nasal breathing and Taping your mouth closed at night.  Why, how, benefits, etc. 

1:36:30  Nose Unblocking Exercise. How to get rid of a stuffy nose naturally. 

1:42:30  The Mindful Warrior – Breath work, meditation, mindfulness – Finding the Zone

The mind dictates our quality of life. Thinking is a disease or a cure. 

Mastering your breath is the path to finding peace. -Scott McGee

LINKS TO WEBSITES AND SOCIAL MEDIA

oxygenadvantage.com    https://thesisuway.com/

@oxygenadvantage @TheSisuWay @1scottmcgee

The Oxygen Advantage book

26: Mary Beth LaRue – Creating Room for Embracing Vulnerability & Love

We think that the point is to pass the test or to overcome the problem, but the truth is that things don’t really get solved. They come together and they fall apart. Then they come together again and fall apart again. It’s just like that. The healing comes from letting there be room for all of this to happen: room for grief, for relief, for misery, for joy. – Pema Chödrön

Mary Beth Larue’s professional passion is teaching yoga, meditation, mentoring and writing. She is the co-founder of the movement, Rock Your Bliss.  But it’s her soulful journey as a foster mom that has exposed her to wholehearted love and presence. For the past eleven months, she and her husband (7: Matt Aporta – Fostering Love) have fostered-to-adopt a beautiful little baby boy. They have opened themselves to the continually changing, dynamic nature of of vulnerability with a brutally exposed open and full heart. They have accepted that people might be temporary in your life, but that is not in your control.  What is in your control is the deliberate and passionate love shared in the moment, everyday.

Mary Beth is not who she is because she fosters. She fosters because of who she is.  Through the darkness, she has learned to focus on the light. She has learned to hold herself accountable for her thoughts, because they create her reality.  She has conversations full of possibilities, love and vulnerability. Her focus is on the now. Owning our story is hard, but not as difficult as running from it.  That strength, that vulnerability, privilege,and love, is what this episode is about.

SHOW NOTES:

Intro: Pema Chodron – When Things Fall Apart: Heartfelt Advice for Hard Times.

6:40  How to slow down. The moment is enough.

13:00  How to shine light on yourself in the darkness.

14:00  Relationship with Social Media – Perspective

27:00  What to do when starting to feel down.

29:03*  Holding myself accountable for thoughts that I’m thinking and whats coming out of my mouth because its creating my whole reality. I get to have conversations full of possibilities. Where as before I was having conversations with a giant stop sign.

29:47  A warrior is skilled in action and non-action. Vulnerability is Strength. The strength to allow yourself to feel.

35:00  The identity and transition in becoming a mom.

Fostering Baby A

47:00  Seeking the light in the face of loss.

48:53*  I’m different now because we’re willing to put ourselves in the fire. I want my heart to be all used up. I want ever inch of my heart and my spirit to have been used and grown and transformed because whats the point otherwise.

We get the privilege of making an impact in a child’s life, but mainly get the privilege of this child making a massive impact in our life.

58:20  How to become more self-aware so you can self-regulate.

1:07:50  Grief and Emotion is love. How to learn from kids.

1:14:20  Solitude is a super power. Micro Meditation.

1:18:00  The Yoga Room

1:22:30  Meditation and Breath work – It makes you kinder.

Mantras: Be fully present. Feel your heart. Engage in the next moment without any agenda.

1:35:03  What has yoga taught you? Being present. Finding peace in the chaos.

1:41:26  A letter from her husband. Gratitude, Intention, Love

LINKS:

MaryBethLarue.com     RockYourBlissMovement.com    TheSisuWay.com

SOCIAL MEDIA:

@marybethlarue  @rockyourbliss  @1scottmcgee  @TheSisuWay

23: Author Ryan Munsey – Awareness Creates Choice

How do you create an unbeatable mind that provides the fortitude, grit, sisu, invictus, and mental toughness to overcome adversity? How do you positively alter your mental state? This is the episode that answers those questions. 

The goal of this episode is to bring awareness on how we make decisions and how we take action and responsibility for our lives in an intentional way.  Self-awareness is something we can develop.  This awareness is what creates choice.

My guest is Ryan Munsey, author of the book, F*ck Your Feelings.  Ryan is an artful scientist who has the drive, curiosity, and compassion to explore the  reason of why some people succeed and others do not.  He is also a high performance consultant, speaker, and host of the podcast, The Better Human Project.  We discuss how to master your mind, accomplish your goals, and become a better human while being rooted in gratitude and lifted by awareness.

Show Notes:

Invictus

Moments – You are writing you’re own eulogy. When you’re gone, People will think and speak of you in the way that you live your life. We have the ability to shape how that conversation goes by the way that we move through the world.  Those moments are a choice.

7:16  Line in the sand – What are you going to do?

15:20  Who are you and what does it mean to be a good human?

18:34  You can control your Attitude and Effort.

19:50  Your life is perfectly designed for the results that you are getting.

23:15  How do you measure success? Hint: It shouldn’t be extrinsic.

Chris Dancy – We don’t know how to measure what we value so we begin to value what we measure.

The Rocking Chair Test – Health, Happiness, Performance

28:00   Can you measure happiness?  Heart Rate Variability

31:18  The 85 year-old Challenge.  Memento Mori

Appreciation not Expectation.

36:00  How do we positively affect our mental states? How the brain makes a decision.

44:20 95% of our decisions are based on how we feel in any given moment.

Feelings – a mental experience of a physiological state.  If we change our physiology we can change our feelings.

46:30  Limbic System – emotional ego driven teenager – feelings – the now

Prefrontal Cortex – the sage. – awareness

58:50  What is the vagus nerve and how does it affect you?

Emotional Resiliency – Bandwith

1:10:35  How to stay relaxed in traffic.

1:12:00  Wim Hof Method

Breathwork – how to stimulate your vagus nerve and why its important to exhale longer than inhale.

Cold Exposure – Stay parasympathetic in an environment that normally makes you sympathetic.

1:19:00 What you can do right now to improve mental resilience and toughness.

Developing grit though: Cold showers – look towards the sky and focus on the breath.

Be kind, be rooted in gratitude turn off defense mechanisms, etc.

Posture – Don’t sit or stand like a victim.

1:39:05 Playing – Don’t be the reason you stop playing.

2:03:08  The 360 sphere – Do not be out of round

Links:

F*ck Your Feelings – By Ryan Munsey

RyanMunsey.com for signed copy

Check out Ryan’s podcast: The Better Human Project

Instagram: @ryanmunsey_  @1scottmcgee  @thesisuway

TheSisuWay.com

The Sisu Way Team for Whole Life Challenge