You do this everyday, so you should be pretty good at it by now, right?
Well, not so fast. A cursory Google search shows no less than a dozen high-dollar courses and certifications you can take on breathing for better health and fitness. Apparently, this is more complex than most of us tend to assume, so let’s look at why.
Ryan’s spent a lot of years practicing different styles of breath work, so here’s what we’ll share on this episode:
- Main features of a few popular styles of breathing for fitness
- Pros and cons of applying different kinds of breath work in your training
- What it really means when you hold your breath during exercise – and Ryan’s simple trick for making sure you don’t do that
- Our favorite way to begin practicing better breathing techniques
- There’s a lot of mystical hoo-ha going on about esoteric BS that you probably don’t need to waste your time or money on. The majority of the benefits are gonna come from just bringing more awareness to your breathing and making some very simple changes.
We’ll give you the low-down on keeping this simple and effective.
- How to Maximize Recovery for Better Training Sessions
- 5 Quality Sleep Strategies to Feel Well-Rested and More Productive
- GMB Alpha Posse Community & Coaching
Transcript of How to Breathe Better for Fitness
Andy: All right. All right. All right. Welcome to the Got Minty Breath podcast.
Ryan: So minty. It’s gorgeous.
Andy: I’m glad. I’m glad. I’m glad it’s coming cross on the-
Ryan: On the interwebs.
Andy: The mintiness down through the tubes.
Andy: So, today we’re going to be talking about something that some of us do more than others of us.
Ryan: That’s right.
Andy: However, I think there’s a good chance that at least 80 plus percent of people listening to this do this at least once a day.
Ryan: Yeah, I would say that’s a good number. Yeah. Maybe a little more than that, but…
Andy: Probably. So, we’re going to be talking about breathing.
Ryan: Breathing? What?
Andy: This is one of those things, like a lot of the stuff that we talk about, that everybody does every day without a lot of thought. And most people think they know how to breathe adequately.
Ryan: Mm-hmm. Like jumping. Yes.
Andy: Yeah. But when you really think about it, can you describe how you breathe? Can you describe why you breathe the way you breathe? And if the answer to either of those is not an immediate yes, chances are you’re probably not breathing the best you can. You’re not very good at it. You haven’t put a lot of energy into developing it.
Ryan: That’s right.
Andy: So most of this episode is going to be coming from Ryan, because Ryan, at his age-
Ryan: I like to breathe.
Andy: Has breathed a lot.
Ryan: Yes. A lot. And that’s why I need that minty, minty breath is because I breathe so heavily on other people.
Andy: People ask a lot of questions about when they have been training a little bit and they start trying to look for things that are going to help them perform better or help them have more endurance, help them feel better.
Andy: How do I breathe better when I’m training, and we have a few different answers to that based on context. But then it also extends to, how do I breathe when I’m not training, too and there’s a lot of ways to do this. A lot of competing brands of breaths.
Ryan: That’s right.
Andy: You can put down some serious money getting people to teach you how to do this.
Ryan: Yeah, you can man. And it’s, I mean, I get it. You know, there’s a lot of great stuff out there. What we are going to do today though is we’re going to cover a little bit about my breathing journey. We’re going to go into some of the systems, if you will, of breathing that are out there. And then we’re going to take a look at how you can start working on this right away and give you basically the bare minimum of what I feel you need to get you going for whatever you want to do.
Ryan: So we’re going to GMB it, is basically what we’re going to do.
Andy: Yes we are. And so yeah, let’s just get right into it because this is something that we have lots of clients ask us about. And you know, we, for most people we say in the beginning, don’t stress over your breathing too much except our breathing.
Andy: And we’ll get into that later too. But you know, so we, we do have a lot of things that we do teach our clients on this when they’re to the point that they can actually act on it. But most of them come from our experience with martial arts and a lot of other things from Ryan’s experience because he’s done so much investigative breath work, yes. Write this in a lot of different styles of this. And so yeah, let’s start with some of the things that you’ve practiced and what you’ve learned from that and sort of how you’ve gotten to the point of enlightened and beard master, breathing is pretty much where the, the beard comes from, right?
Ryan: That’s where it comes into play. Exactly. Yeah. A lot of people, most of the people out there probably don’t know this, but I mean I have done a lot of breath work studying and basically it is just to go through my journey quickly, it all started with gymnastics and, and it wasn’t a particular pattern of breathing, it was mainly my coach, Mark Folger, taking us aside and having us do imagery where we would lie down before competitions and go through the routines. And, and focus on just being calm so that we wouldn’t freak out during a competition. So that’s really where that just started. And that got me interested in actually looking at the breath because I realized at that time I didn’t have control over the breath. And so when I moved into martial arts and the first martial art I did was, I think it was aikido, that’s kind of where things started.
Ryan: And of course you know in all martial art they talk about the breath. But that also led into when I moved to Japan. And so that’s really where my breath work in terms of actually consciously focusing on learning how to breathe better started. And it started with kendo, when we were doing the meditation part of that, and that was in meditation. So if you do kendo anywhere in the world, you’ll start off by doing Mokuso, which is the basically a meditation to prepare you for that session that day. And you focus on the breath and they teach you that. That led into me wanting to learn more about meditation. And so I got into Zen meditation and did a lot of that which focused on different breathing patterns depending on the particular view or the different school of meditation. And then I actually ended up getting really sick.
Ryan: And so during that time I took six months off of work just to try and get healthy again. And it led me to looking at other breathing patterns that the, I was doing Oriental medicine rather than Western medicine. And some of the doctors were asking me to do particular breathing patterns, led to yoga, got deep into yoga, ended up getting certified in yoga and going deeper, looking at different styles of breathing and of course into that led into the fitness side of things where you know, looking at how we’re breathing for being under load compared to actually moving and yeah, everything beyond. So the big thing is though is why should we be focusing really on the breath and you know, looking at that, there’s a lot of different ways you could do this. I’m going to just blow through things a little bit, but you could look at calmness.
Ryan: And so this is, for example, if you’re having a stressful situation, stressful situation can be anything from work, it could be you know, an interview you have going on as well. They’ve found through research that people who have had traumatic events, let’s say post traumatic stress syndrome and things like that, they have found that breathing, certain ways of breathing along with meditation can help with that. So calmness in that terms. Looking at clarity, trying to get clear on brainstorming work ideas, writing and what not. Just basically bringing you into the state of mind that’s going to allow you to start focusing on something. Relaxation, relaxation for sleep, post-training recovery, any kind of relaxing, really. Performance is a big thing you see a lot now if you’re on the Instagrams and the socials, people will be talking about performance breathing.
Ryan: Everyone has their own style for that, but basically we’re looking at how to be better in competition in your training, your workouts. Things like martial arts, especially rolling in the Brazilian jujitsu world. A lot of people try to focus on the breath in order to help them with their endurance and stamina for the rolling. And the other thing too is for performance you can look at four specific tasks. One thing that I find is very interesting is looking at high altitude training simulation where you’re not actually in the mountains where you’re training high altitude, but you’re using breath patterns in order to simulate that at a low level like sea level that can actually help you for when you are in the mountains or actually help you for your performance. Other thing would be for health, if we have things like a nasal congestion, blockage, sleep apnea. This is a huge one as well as just general wellness.
Ryan: So lots of different stuff for breathing. We’re going to look at later of few things that we can do for that, but really when it comes down to breathing, interesting thing and a lot of the breathing patterns you see today are basically all yoga. That’s just what it is. And variation on those yoga breathing patterns. So right now I’d like to go into a few styles of breathing and then I’m going to cover some of the differences of those and talk a little bit about what I like and some other things that I’m not so into. I think that’s maybe the best way to say that. So first-
Andy: Yeah, I think that’s good because, I mean the thing is these are all things that you’ve experienced, all things that you’ve actually worked with, not things you’ve read about on the internet, not things that you saw an ad for or heard a podcast about.
Andy: These are things that you’ve actually done and experimented with, both in, you know, daily wear and in training situations. So I think that that’s something that you don’t really get from the Facebook posts perspective on things.
Ryan: Yeah, and again, just to, you know, go deeper into that, these are things that not just dabbled in but that I’ve spent considerable time doing and I’m not going to suggest a particular breathing pattern or something like that without having gone through it. But we go back and look at some of the breathing styles. If we’re talking about yoga, the breathing, you’re looking at Pranayama, within that there’s many different, you know, Kundalini, you’ve got the Breath of Fire, then you’ve got everything from Skull Shining Breath, you’ve got Nadi where we’re looking at nostril breathing all the way to Nauli, which is actually stomach rolling while you are breathing, so many different styles of yoga.
Ryan: But within these patterns though, there’s really just two things that we can look at. We can look at breath retention and then exhalation. Basically that’s what we’re looking at. Of course you have the inhalation, but if we have that breath retention, so we’re either breathing or we’re holding. That’s basically what it comes down to. This can be in water and out of water and I mention that because there are sort of two groups and you can differentiate between the two. If we’re looking at breathing for diving and breathing for performance on land, that’s really all there is. And so a good example of this, if we’re looking at, breath retention is very popular Wim Hof method right now, right? And so Wim Hof takes a style of yoga and has changed it up just a little bit in order to focus on immersing himself in the cold.
Ryan: Okay. Whether that be in water or on land. Thing is that we need to say right now though is the Wim Hof style of breathing is not for diving, okay? That’s very important to say. Now, the reason for this is because this style of breathing is intermittent hypoxic, hypocapnic breathing. Okay? And this is very, very important to differentiate because basically we’re talking about hyperventilating, and so when you’re hyperventilating, basically you’re going for low oxygen and low carbon dioxide. Now the thing about this is it can be, it can bring about great results in terms of clarity, in terms of cold and as well as feeling better, but you don’t want to use this in water.
Ryan: And as a matter of fact, the air force with the pararescue and the PJs, when they go through the pipeline for the training, they found that when they go through the pole portion of the pipeline where they’re forced to hold the breath in water or lengths of the pool, they’ve found that people who, the candidates who hyperventilate before they go under water and do this have a higher chance of blacking out due to the fact that they go past the point of where their body understands that they need to breathe. And so the mechanism that tells the body that they need to take a breath, they’ve already gone past that point because they’ve hyperventilated, compared-
Ryan: You gonna say something?
Andy: Well it’s so, just so, to sort of bring that back to understandable things here, because most of us are not training for water rescue.
Ryan: Underwater breath retention, yes.
Andy: Right. So when you’re breathing and anyone can experiment similar to this and find this out and we’ll give you some things to try later on, but when you breathe, you’re not just bringing oxygen and other gases into your body and expelling different gases. you’re giving your brain and your chemistry all kinds of different signals based on sort of the, the mix of gases and how these things go into your bloodstream. And this has a lot of impact in different things in your body. And so what Ryan’s saying here is that by hyperventilating they’re sort of tricking their brain into letting them go further than it could. Which in some cases might be useful, but it can also be extremely dangerous in the water, with your brain giving you more leeway than you actually deserve.
Ryan: Exactly. And that’s the big thing about this is it can have good benefits in the sense that it can help you, but it’s how far you can go or not is basically what we’re looking at. Now, I will, I do want to say that I’m not saying that Wim Hof is bad at all. It has a different purpose for some of the other things that are out there. And, and again it comes down to that, the difference between looking at a hypocapnic versus hypercapnic breathing. And so speaking of the hypercapnic breathing, we’ll look at that. We can use something, for example, oxygen advantage was, takes advantage of the fact that it’s more of a natural breathing and when they’re performing their style of breathing, it’s low oxygen but it’s high carbon dioxide, and so the balance for that basically rather than hyperventilating, you’re using natural breathing patterns that are not forced and then you’re performing breath retention.
Ryan: Now, this is, both of these can be looking at performance, but the oxygen advantage, the big thing with that really is looking at being able to perform at a high level using functional breathing. So, straight out of the gate, I prefer oxygen advantage over Wim Hof in terms of performance. I use this a lot, and Andy gets sick of me talking about it all the time, but basically like anybody asks me about breathing, I’m like, breathe the oxygen advantage. Okay, that’s me. That’s what I’ve found to be the best for what I’ve gone through over the years.
Ryan: I also recommend it to a lot of people simply because it focuses on a natural way of breathing rather than forcing your body into a particular way of breathing, like hyperventilate, hyperventilating before things. Now, talk a little bit about some other styles of breathing and some cool things out there. Some other groups, breathology, now breathology is focused mainly on the free diving in water. And I just want to say about this, so this guy is pretty amazing. He holds the record for the longest breath hold in the world and he did it in water. He did it in 2010 and to celebrate the year 2010 he held his breath for 20 minutes and 10 seconds. And that’s no joke.
Andy: 20 minutes. Like I’ve never even made it that long in bed. That is impressive.
Ryan: Well, it was, you know, you’re breathing hard so at least you’re breathing and you got the job done. So that’s good. Yeah, that’s some crazy shit though right now. So, yeah. So some other things, you also have apnea for diving, which is just a broad group of looking at breath retention for diving. You’ve also got some other popular things out there. Extreme performance training, XPT, which is by Laird Hamilton and his wife, Gabby.
Andy: Your hero!
Ryan: Yes, I love Laird. I think he’s great. Some other things too, Qigong in different forms. I gotta be honest, I haven’t studied Qigong, and so that is one thing that I probably should, there’s other styles of breathing, box breathing. I love box breathing. This is something we’re going to talk about here a little bit later. A Zen meditation style, which I mentioned before.
Ryan: You’ve also got different styles of breathing for sleep. A very popular one is a 4-7-8, where you’re looking at the duration of how you inhale, how long you hold, and then how long the exhale is. So basically-
Andy: And I’m guessing that’s the four and the seven and the eight?
Ryan: Exactly. So it’s a four second inhale, seven second hold and eight second exhale. So, that’s all fine and dandy, but let’s bring this to where we can actually use some of it. Okay, now we’re going to GMB this. And so what does this mean? So basically for me, everything is simply about awareness. So it can be your movements or whatnot. And this is what we’re talking about in GMB. Are you aware of what’s going on with your movements? Well, likewise with your breath, that’s all we’re going to do right now is the main thing is you first need to be aware of how you’re breathing.
Ryan: There’s two things that we want to look at. Well, the first thing is do you breathe with your mouth or do you breathe with your nose? And you just need to be aware of it. So right now, as you’re listening to this, do you have your mouth open? That’s all you need to think about. Okay? There’s nothing wrong with it right now or anything like that. You just got to be aware of it. And it’s not just now, but throughout the day as you’re walking around and things like that. Do you have your mouth open or is your mouth closed?
Andy: Right, and you might think that you’re breathing through your nose, but if your lips are not touching you are also breathing through your mouth.
Ryan: Exactly, and a lot of us don’t even know that or we’re not aware of it. Okay. Now this is a big thing, especially in my family and that is when my kids, if they’re sitting down, they’re watching TV playing games or whatever they’re doing, my wife and I are always looking to see if they have their mouth open. Okay. Now there’s different reasons for this. My wife is an acupuncturist, you know Oriental medicine and what she’s doing, she’s trying to gauge basically the health of our kids. Typically if our kids’ mouth is open, that means that their nose is congested and something might be going on and so, whatever. Okay. But the other thing is that you don’t want to just keep your mouth open. You look stupid for one. Also, your breathing patterns are not going to be very good.
Ryan: Okay. Now, so that’s the first thing. Is your mouth open or is it closed? That’s it. The second thing is, is the depth of your breath. Do you breathe from the chest, which is shallow or do you breathe from the belly, which is deep? Okay, so, again, right now it’s just a matter of what’s going on.
Ryan: A lot of people have no idea. So all you can do, what you can do right now is if you’re sitting in a chair or what not, just take both your hands and put them on your belly and just take a breath. Is your stomach pushing into your hands when you breathe in? It probably is now because I mentioned belly breathing. Most people do, but like typically, if you’re not aware of how you’re breathing, you’re going to be a chest breather, which means you’re not bringing in the air down to your belly. Now, the thing is, does this really matter? If you’re huffing and you’re puffing when you’re exercising, when you’re walking down the street, if you have your mouth open, yes, it actually does matter because that’s a good sign that you’re probably not that healthy and it doesn’t mean you’re going to die tomorrow or anything like that, but simply closing your mouth and focusing on deeper breathing, is going to not only improve the way you feel, but it’s also going to help you to be able to perform better in anything that you do.
Ryan: And I’m talking not just movements or exercise, but clarity in regards to your work, how you’re thinking about different things. So if you can simply think about closing your mouth when you’re walking down the street, when you’re working on your computer, when you’re reading a book, watching, whatever. If you can just focus on that first, that’s a great first step. And really, to me, that’s the major thing. There’s all of these different styles of breathing out there and everything like that, but in your daily life and the things that you’re doing all the time, if you can just close your mouth it’s going to make a huge difference.
Ryan: Okay, so that’s, we could actually just end right here with that because this is the major point and the majority of people that you see out there are mouth breathers. And if we can change that up, it’s huge. Now in the oxygen advantage, they talked about taping your mouth shut at night when you sleep. You want more information about that, check out oxygen advantage, and by the way, we received no affiliate. We’re not affiliated with them at all or anything like that. It’s just-
Andy: I mean, we should be, we recommend them enough.
Ryan: We recommend them enough, shit. Where’s, where’s our percentage? Where’s our royalties on that? The thing is, it’s like anything. If you can become better at breathing through your nose, it’s going to help you with the other things that you’re doing. So, and GMB, when we’re looking at locomotion, if you’re performing the bear, the monkey or the Frogger, if you were huffing and puffing when you’re doing that with your mouth open, that means you don’t have control over the movement. And really the thing is, is when you’re doing this, we want to be able to get to a point where we can breathe through our nose and perform these movements at any level.
Ryan: If you’re an athlete though, this is going to be a little bit different if you’re running, if you’re sprinting, something like that. Yes, you’re going to probably have to get your mouth open and breathe and bring in as much air as possible to be able to do what you want. But here’s the thing. In that case, it really comes down to how fast can you recover and get back into that nasal breathing pattern.
Andy: Right, and so this is another case where it’s not just that your breathing impacts things that changes your performance. Your breathing is also an indicator of things that you might not notice. You might not notice that you have moved beyond where you have control.
Andy: And you might not notice that you’ve moved out of your, your comfort mastery zone. You might have noticed, might not have noticed it yet. When your breathing changes, when your breathing changes, that is your body telling you, hey, you’ve stepped beyond the line now, you are at the point where it’s an indication that you should become aware of.
Ryan: Yes, exactly. The first thing we’ve talked about in terms of, okay, does this all matter? It’s that awareness. And really that’s what it is. If you can be aware of something, you can change it for the better. And that’s really it. So again, to bring this back, what is it? It’s about understanding where we are. We assess what’s going on and then we address what we need to do and then we just apply what needs to happen. And so in this case, it’s simply closing your mouth and if you’re doing your locomotion, if you’re doing your bear, if you’re working on your monkey, and you find yourself with your mouth open, breathing hard, then you need to pull back a little bit and focus on really getting much better at the previous progression. Or for example, changing the intensity at which you’re doing something, simply slow down. And so it’s not that you need to change the breath, the breath is letting you know that you need to make changes elsewhere.
Ryan: And that’s why I think this is a really, really good thing. And it’s a very simple thing because to bring that awareness and just go, okay, is my mouth open or closed? It makes it a lot easier. Instead of thinking, okay, you got to breathe in for four seconds here and then exhale and hold and you know, screw that. Okay. Just focus on if you have your mouth open or not. And with that all being said, I do want to say this, when you first start off, start out in any movements and for example, getting upside down in a handstand is a great example. Don’t worry too much about the breath at all. What I would give you, one thing I would give you, and I say this in a lot of videos is simply smile. Show your teeth, show your teeth and smile.
Ryan: And the reason for this is that you know that you will at least be breathing and not holding your breath. That’s the main thing. The other thing, it’s going to allow you to relax a little bit because when you grimace and you close the mouth and you’re going to tense up, and that’s not a good thing when you’re in a hand stand. Another example could be if you’re in the rings and you’re trying to do an L sit on the rings and you’re really trying to push down on that, smiling is going to allow you to relax the neck and not cramp up. And so once again, for certain movements that you’re just learning, if you go on upside down, things like that, instead of just jumping in and trying to do nasal breathing first, get comfortable with that particular movement. And so that’s why smiling can help with that.
Ryan: And in all the seminars I teach, I always say that to everybody, smile, that also helps you to enjoy the movement a bit more. So again, lots of stuff that we’ve talked about here and there. You know, couple of exercises that I gave you, simply being aware, okay, if you don’t know how you’re breathing in terms of if you breathe in through the chest or the stomach, place your hands on your stomach, let your hand in your stomach see how you’re breathing. And then in order to become better at drawing air into the belly, simply keep your hands in your stomach. When you inhale, push your stomach into your hands. This expands the stomach and as you exhale through the nose, push your hands into the stomach. That forces the air from the belly up and out of the nose. Practice that.
Ryan: Get very comfortable at it so that you’re able to do this belly breathing without using your hands. The coolest thing about this and doing this in a manner that’s very natural where you’re not hyperventilating and you’re keeping your mouth closed, is you can literally do this anywhere. I’m on the train. You know I can do this belly breathing lightly without making sound and not get arrested for panting on the train thinking I’m doing something weird, you know, on the train, but you can do it while you’re driving because you’re not hyperventilating. You don’t have to worry about passing out. The other thing too is by bringing the focus on this belly breathing and doing it nasally has a calming effect. And that’s another good thing. And so I’m going to give you one exercise, one more exercise, and this is actually, was going to use this as a bonus tip, but I’m going to give you a different bonus tip later.
Ryan: And so instead of doing that I’m going to give you this other exercise and that is box breathing. Now you might’ve read about-
Andy: What kind of box do I need for this, do I need a specific box?
Ryan: The thing is it has to be Amazon. Yeah, so that’s a big one.
Andy: The one with the smile logo on it?
Ryan: Yes. The one that looks at A to Z, that looks like a penis going from the A to Z. It’s very important.
Andy: That’s a shiitake by the way.
Ryan: Shiitake, that’s right. I love it. Box breathing. It simply means that the inhale, the hold, the exhale and the hold again is the same duration of time. That’s it. And I like to start off with just four seconds each. So all you’re going to do is you’re going to focus on nasal breathing. So close your mouth. You’re going to try and focus on the belly breathing.
Ryan: You can put your hands on your belly if need be. It’s fine. You’re going to inhale through the nose and you’re going to do that for four seconds and then you’re going to hold it for four seconds. Then you’re going to exhale for four seconds. Then you’re going to hold it for four seconds and that’s it. Okay? Super simple. All right. Now don’t worry about locking anything down. The bond, the locks, and if you do yoga, you know what I’m talking about. Don’t worry about any of that stuff, okay? Just-
Andy: You mean I can relax my butt now?
Ryan: You can relax your butt now. Squeeze it, baby. Just breathe in for four seconds. Hold it, breathe out for four seconds. Hold it. That’s it. That’s a box breathing. Okay? That’s what you do. Do that a couple of times. Now, the thing about this, it’s a calming breath.
Ryan: If you find yourself getting frustrated, then box breathe. Now the reason I bring this up is because again, it all comes back to awareness. So if you do find yourself getting frustrated, great. You’re aware now that you’re frustrated. So what are you going to do about it? Well, here you can use a box breathing to help you. So it’s sort of like that thing where somebody says, relax. If you don’t know how to relax, it’s going to be really fricking tough to know how to relax. If you understand you’re frustrated, you use a box breathing, it’s going to pull you down a little bit. So before you send that, send that reply on Instagram or somebody pissed you off in the comments, take a step back, do some box breathing, and then maybe you’ll realize that the comments don’t really matter so they don’t deserve a reply. Okay?
Andy: And this is an important thing. I mean, this is something, it seems really simple, just, oh, just try this simple breathing technique when you’re stressed. Well, a lot of times you don’t notice that you’re stressed.
Andy: This, this is not just a stress, for other things too. It’s like we mentioned earlier, when you’re practicing new movements or old movements, when you’re, you know, you don’t notice when you’re starting to get sick until you get like, until you are aware of things. So this is a good example where, you know, all right, it might sound really difficult at first or really boring at first, but let’s say you sort of, you know, send, you know, leave some post it notes all over the house to remind you to practice your breathing. Right? Well that’s going to make you aware of this. That’s going to help you become aware of when you start to get stressed. Right? So it’s actually one of those things where you kind of turn it around and the breathing practice now becomes an excuse to have more other things that you might not have anyway.
Andy: And it helps you manage them.
Ryan: Yeah, exactly. And you know, there’s the trigger of course, and then you can
learn when a trigger happens, which a lot of people don’t understand, you know, and they’re not aware of it. And cause we can just get so caught up in everything that’s going throughout the day. That I think is one of the major reasons why I really got into breathing to be honest, is I needed to calm the fuck down. That’s what it all came down to. And I wasn’t aware of when I was getting all hyped up during things.
Andy: I think it’s very interesting that you’re, you’re a pretty chill dude now, but you used to be a little intense and I think maybe the GMB posse has missed out on an aspect of your personality.
Ryan: Yeah. Unfortunately you, Gerald and my wife have not. And so, but yeah, I think I’m pretty chill now, but it, it’s, it’s really, this is something I use all the time. And again, I’ve gone through, and we can kind of wrap things up right now, but, but you know, there’s many different styles of breathing, but really it all comes down to awareness. And it’s not a matter of jumping in and doing these other breathing styles.
Andy: No, I must find the best, most esoteric breathing technique and I, I would like to master it by the end of the weekend.
Ryan: Exactly. Well you can, you send us $1,000, I’m just kidding. But, but this is, this is really what it’s-
Andy: But please do send us a thousand dollars.
Ryan: That would be good. Exactly. Please do.
Ryan: I would rather have you focus on breathing naturally throughout the day instead of just focusing on 10 minutes of power breathing the rest of the day, okay, it’s like we talked about with pushups, instead of doing a hundred crappy pushups, just focus on doing 10 really, really good pushups. Okay. It’s, it’s the quality that we’re after to be able to do this over the long run. And so, you know, coming back to that work on being aware of what’s going on in your body. So just use that. And it doesn’t even have to be the box breathing. It could just simply be, okay, I’m frustrated right now, do I have my mouth open or not?
Ryan: It could be as simple as that. And really in the beginning it should be. So the other thing I do want to say is that when people get very excited, and it could be either a frustration, it can be when they’re happy, it can be when they’re arguing or anything like that. The breathing patterns tend to speed up, you know? And they’re going to be shallow and that breathing is going to change into mouth breathing. So this is another place where you can be aware and if you’re in a particular situation where you find yourself getting very excited, whatnot, close your mouth, close your mouth. Also, if you’re arguing, arguing, sometimes closing your mouth helps even more than just with your breathing.
Andy: Life tips, life tips with Ryan.
Ryan: All right, so we’re going to wrap this up right now and just give you a tip. And we’ve already talked about this tip. I mentioned it a zillion times. Throughout the day, all I would like for you to do is take note of if you have your mouth open or closed, if your
mouth is open, close it. That’s it. That alone can help you tremendously in your breathing.
Andy: That’s it. If you’ve got one of those watches that beeps or something…
Ryan: Yeah, man, right here.
Andy: Or if you’ve got one that doesn’t, maybe make something else, beep.
Andy: Give yourself some sort of recurring trigger that can remind you to sort of take stock.
Ryan: That’s a great idea. That’s a great idea. Yeah.
Ryan: And yeah, if you do have any questions about this one, let us know. There’s some great breathing modalities out there, but again, it comes back to awareness. Closing your damn mouth. We’ll close it here. Thanks for listening everybody.
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