so what if I told you that there was an
exercise that was so powerful that it
could change the pH of your blood it
could make it more acid or more alkaline
in minutes what if this same exercise
could boost your digestion lower your
heart rate lower your cortisol levels
and help you go to sleep at night
what if the same exercise practice in
extreme fashion could create LSD like
experiences out-of-body experiences this
exercise I’m talking about is something
you’re doing right now without even
thinking about it my name is Lucas
Rockwood as Jose mentioned I’m a yoga
teacher and what I’m talking about here
are breathing exercises and breathing
exercises done correctly done safely are
one of the most powerful ways to control
your mind in your body your nervous
system your endocrine system but if you
practice them recklessly they can cause
a whole bunch of problems you can black
out you can scrip your digestion you can
have anxiety attacks as well now
breathing for most of us is something
that’s just totally automatic in fact
it’s controlled by our autonomic nervous
system it happens all by itself for
example you’re crossing the street and a
car swerves into your crosswalk and
almost hits you my question to you is
what do you do do you inhale there you
exhale you inhale you cover your heart
you cover your crotch and you get out of
the way right fight or flight
it’s a sympathetic nervous system
response now many people in fact many of
you are breathing this way as if you’re
about to be hit by a car all day long
now imagine what that does to your mind
and your body and your life now on the
other side of the spectrum let’s imagine
that you’re out on a romantic date with
that special someone and after dinner
she leans over and whispers those three
magic words she says I love you right
what do you do do you inhale or do you
exhale exhale you open your heart you
open your crotch you fall in love right
parasympathetic nervous system response
now here’s the sad thing many people in
fact many of you in this room you
haven’t felt that you haven’t breathed
that way in a really really long time
imagine
that does to your mind in your body and
your life just as a little side note
here if the last time you fell in love
you inhaled and covered your heart I
have some bad news for you my friend run
right I’m sharing with you these
examples tonight because it’s important
that you realize you already understand
the autonomic part the automatic part
right inhale fear exhale love inhale
excited exhale peace you understand that
part what you probably don’t understand
is you can override that part meaning
you can take control over your nervous
system and that’s what I’d like to share
with you this evening with three simple
concepts water whiskey and coffee water
breathing whiskey breathing and coffee
breathing so water breathing as the name
suggests just like water it’s always
good right early morning late at night
feeling stressed not whatever water is
always a good option it’s your go to
practice come back to it again and again
but it has to be trained you’re not
doing it now we’ll get to that in a
minute
now whisky breathing as the name
suggests a little bit of whiskey now and
then no problem right you fall asleep no
big deal but if you overuse it too much
too often you’ll get sick you’ll get
groggy all kinds of health problems
same thing with whisky breath we
primarily use it as a sleeping aid last
but not least we have coffee breathing
and again as the name suggests a little
bit of coffee once in a while no problem
right you have a long drive you need to
stay up you have jetlag you need to
overcome it a little bit of coffee no
big deal if you overuse it all the time
you can completely screw up your
digestion you can have overwhelming
anxiety you get that kind of wired but
tired feeling that none of us are
looking for so these are the three
practices I’d like to share with you
today but let’s set aside the theory for
a moment and if you’d be so kind
we’ll jump right into some practices
which hopefully will allow you to
actually feel those in your body and
then we’ll step back to the theory so if
I could I’d ask you to sit back in your
chair place your hands on your legs
relax your face relax your shoulders and
we’ll start with water breathing it’s a
very simple practice it’s a four-four
count you inhale to the count of four
you exhale to the count of four don’t
worry you don’t have to count I’ll come
for you so you relax your eyes are
closed your face is relaxed and off we
go inhale through your nose one two
three
for now exhale through your nose four
three two one inhale through your nose
one two three four
now exhale through your nose four three
two one
inhale through your nose one two three
four exhale through your nose four three
two one you keep breathing I’ll explain
what’s going on here this balance
breathing the most important thing is
the rate we’re at four to six breaths
per minute it’s about half your normal
rate so we’ve taken your rate that you
walked in off the street we chopped it
in half we’re at four to six breaths per
minute and this is where we get that
balancing effect on your nervous system
if you’re up it’ll bring you down if
you’re down it will bring you up really
really powerful this is our go to
practice I’m telling you you’re not good
at this you have to practice this again
and again just like water many of you
are carrying a water bottle with you
this evening
you want to carry this practice with you
as well next let’s take a look at whisky
breathing now whisky breathing as we
mentioned we use it with care primarily
to fall asleep but let’s do it as an
exercise tonight same position relaxing
your chair I can see you’re enjoying
this hands are on your lap relax your
shoulders relax your face
exactly the same as last time we’re
breathing in and out through our nose
the only difference is this time we’ll
inhale to the count of four and on the
way out we’ll double it will go to the
count of eight I’ll do the counting you
do the breathing relax body here we go
inhale through your nose one two three
four exhale eight seven six five four
three two one again inhale one two three
four exhale eight seven six five four
three two one inhale one two three four
exhale eight seven six five four three
two one you keep breathing I’ll explain
what’s going on after ten rounds of this
whisky breathing your heart rate slows
you can measure it it’s really easy your
heart rate
drops your blood pressure drops and we
stimulate your parasympathetic nervous
system that’s your rest and digest your
fall and love your peace and relaxation
side of your nervous system and that
gets stimulated that’s a big long
explanation basically get really tired
you can fall asleep right so whisky
breathing is very very useful but we
want to use it with care at the
appropriate time well practice one more
this evening is coffee breathing this is
the one people get most excited about
but we use it the most sparingly coffee
breathing is very different than the
other two practice is to do it we focus
just on the exhale and we don’t worry
about inhale at all we just push the air
out and it looks and feels just like a
hey why are you laughing so we exhale
through our nose make sharpshooting
breath you do your best to try not to
move your face your shoulders your chest
try to make all the energy happen from
down here in your lower abdomen
it’s an unusual way to breathe remember
we don’t inhale we just exhale we’ll do
20 rounds together I’ll count you down
close your eyes so you don’t look so
funny yeah body’s relaxed shoulders are
relaxed 3 2 1 we exhale exhale exhale
exhale exhale exhale exhale exhale
exhale exhale 10 9 8 7 6 5 4 3 2 1 eyes
are closed body’s relaxed breath is
normal eyes are closed body’s relaxed
breath is normal some of you weren’t
participating let’s try again this time
shoulders are relaxed chest is relaxed
again it’s a sneeze it feels like a
sneeze just remember forget about the
inhale just exhale 3 2 1 we exhale
exhale exhale exhale exhale exhale
exhale exhale exhale exhale ten nine
eight seven six five four three two one
eyes are closed body’s relaxed breath is
normal try to keep your face still this
time shoulders still all the works
happening in your lower abdomen it’s a
funny way to breathe we’ll do one more
time three two one we exhale exhale
exhale exhale exhale exhale exhale
exhale exhale and ten nine eight seven
six
five four three two one eyes closed body
relax let me explain this practice to
you this fast rapid breath it stimulates
your sympathetic nervous system this is
your fight-or-flight response this is
the clean the house and answer emails
nervous system response that we’re
looking for we want to use this very
very sparingly if you do it too much too
often you can get really agitated but
what we’re doing here is cranking up our
body and we want to use it with care so
what we’ve just done here water whiskey
and coffee the technical name for this
is a yoga speedball right we basically
mixed all of these things together you
wouldn’t normally do this we did this
for the sake of learning in our normal
life in our everyday life we’d break
these three practices up and we do them
at different times at appropriate times
of the day so when is the appropriate
time let’s break it down water breathing
like the name suggests always good
anytime you need balance in your life
come back to water breathing it’s for on
the way in it’s for on the way out
stressful day at the office actually
commute whatever it is you sit down you
take ten breaths count four on the way
in four on the way out and again it’s
just like taking a sip of water when you
look at whisky breathing primarily let’s
just think about this as I put me to
sleep without alcohol or pills right
this is what I will use this you come
home from work and you’re agitated your
phone’s lighting up with notifications
your heads buzzing I’d like you to lie
down in bed count inhale for that four
count and exhale for that eight count
inhale for that four count and exhale
for that eight count you can do that for
ten rounds or just keep going until you
fall asleep that works really well as
well last but not least his coffee
breathing this is the one you get most
excited about I need to throttle this
you got to be really careful with this
one use it sparingly here’s your
prescription three rounds of twenty in
the morning three rounds of 20 right
before exercise right sympathetic
nervous system response get cranked up
to start moving and three rounds of
twenty at three o’clock in the afternoon
when normally you’ll reach for a sugary
snack when we look at health and
wellness there’s so many different
things we can optimize for right there’s
diet and there’s movements and their
sleep optimization all of that stuff is
wonderful but none of that stuff is as
our full or as immediate as breathing
remember when you were born when you
came into this world you probably don’t
remember but when you were born when you
came into this world the very first
thing that you did was you inhaled right
and when you leave us when you die if
you die peacefully you will die on an
exhale right and between that first
breath and that last breath what most of
us do is our nervous system just gets
bounced around bang back and forth we’re
responding to our environment on
autopilot all day long so my challenge
to you my question for you is how could
the quality of your life improve if you
stopped being on autopilot and started
taking control of your mind and your
body in your nervous system using these
three simple practices we’ve done today
water whiskey and coffee thank you [Applause]
exercise that was so powerful that it
could change the pH of your blood it
could make it more acid or more alkaline
in minutes what if this same exercise
could boost your digestion lower your
heart rate lower your cortisol levels
and help you go to sleep at night
what if the same exercise practice in
extreme fashion could create LSD like
experiences out-of-body experiences this
exercise I’m talking about is something
you’re doing right now without even
thinking about it my name is Lucas
Rockwood as Jose mentioned I’m a yoga
teacher and what I’m talking about here
are breathing exercises and breathing
exercises done correctly done safely are
one of the most powerful ways to control
your mind in your body your nervous
system your endocrine system but if you
practice them recklessly they can cause
a whole bunch of problems you can black
out you can scrip your digestion you can
have anxiety attacks as well now
breathing for most of us is something
that’s just totally automatic in fact
it’s controlled by our autonomic nervous
system it happens all by itself for
example you’re crossing the street and a
car swerves into your crosswalk and
almost hits you my question to you is
what do you do do you inhale there you
exhale you inhale you cover your heart
you cover your crotch and you get out of
the way right fight or flight
it’s a sympathetic nervous system
response now many people in fact many of
you are breathing this way as if you’re
about to be hit by a car all day long
now imagine what that does to your mind
and your body and your life now on the
other side of the spectrum let’s imagine
that you’re out on a romantic date with
that special someone and after dinner
she leans over and whispers those three
magic words she says I love you right
what do you do do you inhale or do you
exhale exhale you open your heart you
open your crotch you fall in love right
parasympathetic nervous system response
now here’s the sad thing many people in
fact many of you in this room you
haven’t felt that you haven’t breathed
that way in a really really long time
imagine
that does to your mind in your body and
your life just as a little side note
here if the last time you fell in love
you inhaled and covered your heart I
have some bad news for you my friend run
right I’m sharing with you these
examples tonight because it’s important
that you realize you already understand
the autonomic part the automatic part
right inhale fear exhale love inhale
excited exhale peace you understand that
part what you probably don’t understand
is you can override that part meaning
you can take control over your nervous
system and that’s what I’d like to share
with you this evening with three simple
concepts water whiskey and coffee water
breathing whiskey breathing and coffee
breathing so water breathing as the name
suggests just like water it’s always
good right early morning late at night
feeling stressed not whatever water is
always a good option it’s your go to
practice come back to it again and again
but it has to be trained you’re not
doing it now we’ll get to that in a
minute
now whisky breathing as the name
suggests a little bit of whiskey now and
then no problem right you fall asleep no
big deal but if you overuse it too much
too often you’ll get sick you’ll get
groggy all kinds of health problems
same thing with whisky breath we
primarily use it as a sleeping aid last
but not least we have coffee breathing
and again as the name suggests a little
bit of coffee once in a while no problem
right you have a long drive you need to
stay up you have jetlag you need to
overcome it a little bit of coffee no
big deal if you overuse it all the time
you can completely screw up your
digestion you can have overwhelming
anxiety you get that kind of wired but
tired feeling that none of us are
looking for so these are the three
practices I’d like to share with you
today but let’s set aside the theory for
a moment and if you’d be so kind
we’ll jump right into some practices
which hopefully will allow you to
actually feel those in your body and
then we’ll step back to the theory so if
I could I’d ask you to sit back in your
chair place your hands on your legs
relax your face relax your shoulders and
we’ll start with water breathing it’s a
very simple practice it’s a four-four
count you inhale to the count of four
you exhale to the count of four don’t
worry you don’t have to count I’ll come
for you so you relax your eyes are
closed your face is relaxed and off we
go inhale through your nose one two
three
for now exhale through your nose four
three two one inhale through your nose
one two three four
now exhale through your nose four three
two one
inhale through your nose one two three
four exhale through your nose four three
two one you keep breathing I’ll explain
what’s going on here this balance
breathing the most important thing is
the rate we’re at four to six breaths
per minute it’s about half your normal
rate so we’ve taken your rate that you
walked in off the street we chopped it
in half we’re at four to six breaths per
minute and this is where we get that
balancing effect on your nervous system
if you’re up it’ll bring you down if
you’re down it will bring you up really
really powerful this is our go to
practice I’m telling you you’re not good
at this you have to practice this again
and again just like water many of you
are carrying a water bottle with you
this evening
you want to carry this practice with you
as well next let’s take a look at whisky
breathing now whisky breathing as we
mentioned we use it with care primarily
to fall asleep but let’s do it as an
exercise tonight same position relaxing
your chair I can see you’re enjoying
this hands are on your lap relax your
shoulders relax your face
exactly the same as last time we’re
breathing in and out through our nose
the only difference is this time we’ll
inhale to the count of four and on the
way out we’ll double it will go to the
count of eight I’ll do the counting you
do the breathing relax body here we go
inhale through your nose one two three
four exhale eight seven six five four
three two one again inhale one two three
four exhale eight seven six five four
three two one inhale one two three four
exhale eight seven six five four three
two one you keep breathing I’ll explain
what’s going on after ten rounds of this
whisky breathing your heart rate slows
you can measure it it’s really easy your
heart rate
drops your blood pressure drops and we
stimulate your parasympathetic nervous
system that’s your rest and digest your
fall and love your peace and relaxation
side of your nervous system and that
gets stimulated that’s a big long
explanation basically get really tired
you can fall asleep right so whisky
breathing is very very useful but we
want to use it with care at the
appropriate time well practice one more
this evening is coffee breathing this is
the one people get most excited about
but we use it the most sparingly coffee
breathing is very different than the
other two practice is to do it we focus
just on the exhale and we don’t worry
about inhale at all we just push the air
out and it looks and feels just like a
hey why are you laughing so we exhale
through our nose make sharpshooting
breath you do your best to try not to
move your face your shoulders your chest
try to make all the energy happen from
down here in your lower abdomen
it’s an unusual way to breathe remember
we don’t inhale we just exhale we’ll do
20 rounds together I’ll count you down
close your eyes so you don’t look so
funny yeah body’s relaxed shoulders are
relaxed 3 2 1 we exhale exhale exhale
exhale exhale exhale exhale exhale
exhale exhale 10 9 8 7 6 5 4 3 2 1 eyes
are closed body’s relaxed breath is
normal eyes are closed body’s relaxed
breath is normal some of you weren’t
participating let’s try again this time
shoulders are relaxed chest is relaxed
again it’s a sneeze it feels like a
sneeze just remember forget about the
inhale just exhale 3 2 1 we exhale
exhale exhale exhale exhale exhale
exhale exhale exhale exhale ten nine
eight seven six five four three two one
eyes are closed body’s relaxed breath is
normal try to keep your face still this
time shoulders still all the works
happening in your lower abdomen it’s a
funny way to breathe we’ll do one more
time three two one we exhale exhale
exhale exhale exhale exhale exhale
exhale exhale and ten nine eight seven
six
five four three two one eyes closed body
relax let me explain this practice to
you this fast rapid breath it stimulates
your sympathetic nervous system this is
your fight-or-flight response this is
the clean the house and answer emails
nervous system response that we’re
looking for we want to use this very
very sparingly if you do it too much too
often you can get really agitated but
what we’re doing here is cranking up our
body and we want to use it with care so
what we’ve just done here water whiskey
and coffee the technical name for this
is a yoga speedball right we basically
mixed all of these things together you
wouldn’t normally do this we did this
for the sake of learning in our normal
life in our everyday life we’d break
these three practices up and we do them
at different times at appropriate times
of the day so when is the appropriate
time let’s break it down water breathing
like the name suggests always good
anytime you need balance in your life
come back to water breathing it’s for on
the way in it’s for on the way out
stressful day at the office actually
commute whatever it is you sit down you
take ten breaths count four on the way
in four on the way out and again it’s
just like taking a sip of water when you
look at whisky breathing primarily let’s
just think about this as I put me to
sleep without alcohol or pills right
this is what I will use this you come
home from work and you’re agitated your
phone’s lighting up with notifications
your heads buzzing I’d like you to lie
down in bed count inhale for that four
count and exhale for that eight count
inhale for that four count and exhale
for that eight count you can do that for
ten rounds or just keep going until you
fall asleep that works really well as
well last but not least his coffee
breathing this is the one you get most
excited about I need to throttle this
you got to be really careful with this
one use it sparingly here’s your
prescription three rounds of twenty in
the morning three rounds of 20 right
before exercise right sympathetic
nervous system response get cranked up
to start moving and three rounds of
twenty at three o’clock in the afternoon
when normally you’ll reach for a sugary
snack when we look at health and
wellness there’s so many different
things we can optimize for right there’s
diet and there’s movements and their
sleep optimization all of that stuff is
wonderful but none of that stuff is as
our full or as immediate as breathing
remember when you were born when you
came into this world you probably don’t
remember but when you were born when you
came into this world the very first
thing that you did was you inhaled right
and when you leave us when you die if
you die peacefully you will die on an
exhale right and between that first
breath and that last breath what most of
us do is our nervous system just gets
bounced around bang back and forth we’re
responding to our environment on
autopilot all day long so my challenge
to you my question for you is how could
the quality of your life improve if you
stopped being on autopilot and started
taking control of your mind and your
body in your nervous system using these
three simple practices we’ve done today
water whiskey and coffee thank you [Applause]
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