How Cold Exposure Breathwork Can Free You From Poor Mental Health Addictions Kev
00:00Kevin Connolly welcome to the show Harry Kevin Connolly welcome to the show Harry today I'm great how are you I am really today I'm great how are you I am really today I'm great how are you I am really well looking forward to this well looking forward to this well looking forward to this conversation we're on other sides of the conversation we're on other sides of the conversation we're on other sides of the world at the moment where are you based world at the moment where are you based world at the moment where are you based today and so I'm Keen to get an idea of today and so I'm Keen to get an idea of today and so I'm Keen to get an idea of the work that you do and what took you the work that you do and what took you the work that you do and what took you to that location yeah so uh I'm based on to that location yeah so uh I'm based on to that location yeah so uh I'm based on Playa del Carmen Mexico Mexico is kind Playa del Carmen Mexico Mexico is kind Playa del Carmen Mexico Mexico is kind of a uh uh very special place in in my of a uh uh very special place in in my of a uh uh very special place in in my heart I used to come here when I was a heart I used to come here when I was a heart I used to come here when I was a younger man and younger man and younger man and um during covid you know everything was um during covid you know everything was um during covid you know everything was locked down I was planning on moving locked down I was planning on moving locked down I was planning on moving overseas overseas overseas Mexico was open so I said why don't I uh Mexico was open so I said why don't I uh Mexico was open so I said why don't I uh why don't I come down here for a little why don't I come down here for a little why don't I come down here for a little bit instead and kind of the moment that bit instead and kind of the moment that bit instead and kind of the moment that I arrived uh in this country I knew that I arrived uh in this country I knew that I arrived uh in this country I knew that I was going to be here for a while kind I was going to be here for a while kind I was going to be here for a while kind of just has that effect on on people and of just has that effect on on people and of just has that effect on on people and so uh so yeah I've been here for a few so uh so yeah I've been here for a few so uh so yeah I've been here for a few few years now and just absolutely love few years now and just absolutely love few years now and just absolutely love it yeah it's funny I love I have a it yeah it's funny I love I have a it yeah it's funny I love I have a special place in my heart from Mexico as special place in my heart from Mexico as special place in my heart from Mexico as well and then I met my girlfriend last well and then I met my girlfriend last well and then I met my girlfriend last year who's also Mexican too so it's just year who's also Mexican too so it's just year who's also Mexican too so it's just being reinforced even more now so we
01:00being reinforced even more now so we being reinforced even more now so we definitely share some similarities on definitely share some similarities on definitely share some similarities on that front as well and obviously you've that front as well and obviously you've that front as well and obviously you've decided to stay there and decided to decided to stay there and decided to decided to stay there and decided to continue the work that you're doing continue the work that you're doing continue the work that you're doing there can you run us back to the very there can you run us back to the very there can you run us back to the very start of covid you mentioned you were start of covid you mentioned you were start of covid you mentioned you were going to move overseas was that to do going to move overseas was that to do going to move overseas was that to do what you're doing now or did moving over what you're doing now or did moving over what you're doing now or did moving over to Mexico lead you to taking a different to Mexico lead you to taking a different to Mexico lead you to taking a different path a hundred percent path a hundred percent path a hundred percent um so I was working in human rights at um so I was working in human rights at um so I was working in human rights at the time the time the time prior to moving to Mexico prior to moving to Mexico prior to moving to Mexico and the work that I was doing was really and the work that I was doing was really and the work that I was doing was really starting to get to me back then you know starting to get to me back then you know starting to get to me back then you know I didn't have any tools for Mental I didn't have any tools for Mental I didn't have any tools for Mental Health Management Health Management Health Management and my mental health was just slowly and my mental health was just slowly and my mental health was just slowly going down you know it started with the going down you know it started with the going down you know it started with the insomnia and the anxiety came and the insomnia and the anxiety came and the insomnia and the anxiety came and the depression came so it was sort of just depression came so it was sort of just depression came so it was sort of just like a snowball slowly slowly rolling like a snowball slowly slowly rolling like a snowball slowly slowly rolling downhill downhill downhill so I moved to Mexico so I moved to Mexico so I moved to Mexico um um um staying in the in the realm of Human staying in the in the realm of Human staying in the in the realm of Human Rights and Rights and Rights and um but you know arriving here realizing um but you know arriving here realizing um but you know arriving here realizing oh wow I had just fallen into a very bad oh wow I had just fallen into a very bad oh wow I had just fallen into a very bad depression
02:00depression depression and that sort of started a chain of and that sort of started a chain of and that sort of started a chain of events that led me into what I'm doing events that led me into what I'm doing events that led me into what I'm doing now which is which is a lot of mental now which is which is a lot of mental now which is which is a lot of mental health work wellness and all the all the health work wellness and all the all the health work wellness and all the all the good stuff and how did you transition good stuff and how did you transition good stuff and how did you transition out of that dark place to get to the out of that dark place to get to the out of that dark place to get to the place where you are today what led you place where you are today what led you place where you are today what led you to start looking for tools because of to start looking for tools because of to start looking for tools because of when you are in a state like that quite when you are in a state like that quite when you are in a state like that quite often there is some time where you just often there is some time where you just often there is some time where you just spend some time in that Darkness then spend some time in that Darkness then spend some time in that Darkness then you kind of make that decision of where you kind of make that decision of where you kind of make that decision of where to go and then it's a case of trial and to go and then it's a case of trial and to go and then it's a case of trial and error what led you down the path of cold error what led you down the path of cold error what led you down the path of cold exposure and breath work and did you exposure and breath work and did you exposure and breath work and did you have any failed attempts of trying to have any failed attempts of trying to have any failed attempts of trying to get better before you did end up healing get better before you did end up healing get better before you did end up healing yourself I have you know I've had yourself I have you know I've had yourself I have you know I've had friends and family who'd been on pills friends and family who'd been on pills friends and family who'd been on pills and medication and antidepressants for and medication and antidepressants for and medication and antidepressants for years and years years and years years and years and they never got better or they didn't and they never got better or they didn't and they never got better or they didn't survive survive survive um so I knew I didn't want to go that um so I knew I didn't want to go that um so I knew I didn't want to go that route at the same time I was so route at the same time I was so route at the same time I was so energetically depressed I couldn't get energetically depressed I couldn't get energetically depressed I couldn't get off my couch you know I I had moved here
03:00off my couch you know I I had moved here off my couch you know I I had moved here to Playa del Carmen beautiful place like to Playa del Carmen beautiful place like to Playa del Carmen beautiful place like on the beach amazing weather cool people on the beach amazing weather cool people on the beach amazing weather cool people you know I wanted to get out and do yoga you know I wanted to get out and do yoga you know I wanted to get out and do yoga I wanted to do something and I would I wanted to do something and I would I wanted to do something and I would just sit on my couch just sit on my couch just sit on my couch and cry I was just like crippled you and cry I was just like crippled you and cry I was just like crippled you know I could not move my body know I could not move my body know I could not move my body so I was just sort of online like so I was just sort of online like so I was just sort of online like looking at like what sort of holistic looking at like what sort of holistic looking at like what sort of holistic health things can I do and I came across health things can I do and I came across health things can I do and I came across breath work breath work breath work and I'd meditated a lot like I lived in and I'd meditated a lot like I lived in and I'd meditated a lot like I lived in Thailand for a long time I used to Thailand for a long time I used to Thailand for a long time I used to meditate with with monks and I learned meditate with with monks and I learned meditate with with monks and I learned from some amazing teachers but it never from some amazing teachers but it never from some amazing teachers but it never really sucked but when I saw breath work really sucked but when I saw breath work really sucked but when I saw breath work I was sort of like I was sort of like I was sort of like I didn't do that for my couch like I I didn't do that for my couch like I I didn't do that for my couch like I don't have to get up I don't need to go don't have to get up I don't need to go don't have to get up I don't need to go to a class I don't need to be around to a class I don't need to be around to a class I don't need to be around people people people so I just jumped into a teacher training so I just jumped into a teacher training so I just jumped into a teacher training and and and that week A friend of mine the first that week A friend of mine the first that week A friend of mine the first friend that I met in Playa del Carmen friend that I met in Playa del Carmen friend that I met in Playa del Carmen Sarah Benz was like hey do you want to
04:00Sarah Benz was like hey do you want to Sarah Benz was like hey do you want to go to an ice bath and at that point I go to an ice bath and at that point I go to an ice bath and at that point I was like dude I would set my fingers on was like dude I would set my fingers on was like dude I would set my fingers on fire if it meant that I would feel fire if it meant that I would feel fire if it meant that I would feel something or you know anything something or you know anything something or you know anything so she took me to an ice bath and I so she took me to an ice bath and I so she took me to an ice bath and I would say like after that first 10 days would say like after that first 10 days would say like after that first 10 days of starting breath work doing my first of starting breath work doing my first of starting breath work doing my first ice bath ice bath ice bath my depression was gone my depression was gone my depression was gone um and it wasn't like it was gone it was um and it wasn't like it was gone it was um and it wasn't like it was gone it was like now I knew how to manage my like now I knew how to manage my like now I knew how to manage my emotions you know now I knew like when emotions you know now I knew like when emotions you know now I knew like when that feeling of depression or severe that feeling of depression or severe that feeling of depression or severe anxiety started to to rise up in my body anxiety started to to rise up in my body anxiety started to to rise up in my body I would stop everything that I was doing I would stop everything that I was doing I would stop everything that I was doing I would Breathe you know I would do a I would Breathe you know I would do a I would Breathe you know I would do a certain breathing exercise and then Not certain breathing exercise and then Not certain breathing exercise and then Not only would it go away but I would feel only would it go away but I would feel only would it go away but I would feel happier afterwards so it was like this happier afterwards so it was like this happier afterwards so it was like this amazing Discovery and so ever since then amazing Discovery and so ever since then amazing Discovery and so ever since then for the last few years I've just been for the last few years I've just been for the last few years I've just been trying reading researching learning trying reading researching learning trying reading researching learning taking certifications trying to taking certifications trying to taking certifications trying to understand how I did that and I'm doing
05:00understand how I did that and I'm doing understand how I did that and I'm doing my best to share that with as many my best to share that with as many my best to share that with as many others as as I can did you do anything others as as I can did you do anything others as as I can did you do anything alongside it in terms of therapy in alongside it in terms of therapy in alongside it in terms of therapy in terms of looking at the psychologist or terms of looking at the psychologist or terms of looking at the psychologist or anything along those lines because if I anything along those lines because if I anything along those lines because if I understand the utility of breath work understand the utility of breath work understand the utility of breath work and cold exposure and things that really and cold exposure and things that really and cold exposure and things that really can help with settling the nervous can help with settling the nervous can help with settling the nervous system and almost just getting you into system and almost just getting you into system and almost just getting you into a different state that you've not been a different state that you've not been a different state that you've not been in before but at the same time I'm also in before but at the same time I'm also in before but at the same time I'm also curious to know where the trauma goes if curious to know where the trauma goes if curious to know where the trauma goes if you know what I mean of course we can you know what I mean of course we can you know what I mean of course we can function well on a day-to-day basis but function well on a day-to-day basis but function well on a day-to-day basis but there's that embedded trauma that there's that embedded trauma that there's that embedded trauma that usually manifests itself in the form of usually manifests itself in the form of usually manifests itself in the form of depression and anxiety and everything depression and anxiety and everything depression and anxiety and everything along those lines so did you have to do along those lines so did you have to do along those lines so did you have to do any work to dive deep into your trauma any work to dive deep into your trauma any work to dive deep into your trauma to work on that or was breath work and to work on that or was breath work and to work on that or was breath work and cold exposure just the full blown cold exposure just the full blown cold exposure just the full blown solution for you you know I think what solution for you you know I think what solution for you you know I think what helped for me was I was incredibly helped for me was I was incredibly helped for me was I was incredibly honest about my depression honest about my depression honest about my depression um when I would meet people um when I would meet people um when I would meet people I would just tell them you know like I would just tell them you know like I would just tell them you know like um because for me I was like the more I um because for me I was like the more I um because for me I was like the more I hide this the harder it's going to be to
06:00hide this the harder it's going to be to hide this the harder it's going to be to get rid of it so I would just talk to get rid of it so I would just talk to get rid of it so I would just talk to because I knew other people were going because I knew other people were going because I knew other people were going through it too so I was like if I just through it too so I was like if I just through it too so I was like if I just talk to other people about it like maybe talk to other people about it like maybe talk to other people about it like maybe other people will have something to to other people will have something to to other people will have something to to offer me and and I did you know through offer me and and I did you know through offer me and and I did you know through that period like I got some amazing that period like I got some amazing that period like I got some amazing advice from people and so I just talked advice from people and so I just talked advice from people and so I just talked to talk through it a lot with friends to talk through it a lot with friends to talk through it a lot with friends like I didn't do any you know proper like I didn't do any you know proper like I didn't do any you know proper therapy it was yeah it was really kind therapy it was yeah it was really kind therapy it was yeah it was really kind of just the the breathing and the cold of just the the breathing and the cold of just the the breathing and the cold exposure and you know it was a lot of exposure and you know it was a lot of exposure and you know it was a lot of self work too self work too self work too um I maybe I wish I would have had um I maybe I wish I would have had um I maybe I wish I would have had someone to talk through it all at the someone to talk through it all at the someone to talk through it all at the time but like I said it it kind of went time but like I said it it kind of went time but like I said it it kind of went away so quickly away so quickly away so quickly um it gave me the opportunity to say um it gave me the opportunity to say um it gave me the opportunity to say okay like what was I doing that led me okay like what was I doing that led me okay like what was I doing that led me to that depression like what were all to that depression like what were all to that depression like what were all the habits that led me there so I kind the habits that led me there so I kind the habits that led me there so I kind of just dissected all of them and I just of just dissected all of them and I just of just dissected all of them and I just took them one at a time like the first took them one at a time like the first took them one at a time like the first one to go was smoking which I didn't
07:00one to go was smoking which I didn't one to go was smoking which I didn't even have to try like as soon as I even have to try like as soon as I even have to try like as soon as I started doing breath work started doing breath work started doing breath work I didn't think about smoking and I I didn't think about smoking and I I didn't think about smoking and I haven't thought about it for years then haven't thought about it for years then haven't thought about it for years then it was like the drinking you know I was it was like the drinking you know I was it was like the drinking you know I was drinking myself to sleep every night drinking myself to sleep every night drinking myself to sleep every night then it was you know porn getting rid of then it was you know porn getting rid of then it was you know porn getting rid of that then it was exercise like getting that then it was exercise like getting that then it was exercise like getting back on top of that so I kind of just back on top of that so I kind of just back on top of that so I kind of just slowly took one thing at a time and slowly took one thing at a time and slowly took one thing at a time and worked on just either getting it into my worked on just either getting it into my worked on just either getting it into my life or getting it getting it out of my life or getting it getting it out of my life or getting it getting it out of my life did you ever fall back into any of life did you ever fall back into any of life did you ever fall back into any of those addictions that you had the those addictions that you had the those addictions that you had the smoking alcohol the porn was it once you smoking alcohol the porn was it once you smoking alcohol the porn was it once you took it away it was that done and dusted took it away it was that done and dusted took it away it was that done and dusted with or did you fall back into those with or did you fall back into those with or did you fall back into those traps addictions and and especially traps addictions and and especially traps addictions and and especially something like breath work you need to something like breath work you need to something like breath work you need to practice it all the time like someone practice it all the time like someone practice it all the time like someone described breath work to me as like described breath work to me as like described breath work to me as like parting of the Seas when you're parting of the Seas when you're parting of the Seas when you're practicing like the Caesar parted and practicing like the Caesar parted and practicing like the Caesar parted and when you stop they just kind of all when you stop they just kind of all when you stop they just kind of all crumble back down and I've certainly had crumble back down and I've certainly had crumble back down and I've certainly had times since then like I'm always tempted times since then like I'm always tempted times since then like I'm always tempted you know it's it's not something that you know it's it's not something that you know it's it's not something that it's just you know smoking is something
08:00it's just you know smoking is something it's just you know smoking is something that I don't think about anymore but that I don't think about anymore but that I don't think about anymore but like yeah I still think about drinking I like yeah I still think about drinking I like yeah I still think about drinking I still think about porn like I have to still think about porn like I have to still think about porn like I have to constantly work on that battle and constantly work on that battle and constantly work on that battle and um but but breathing has been one of the um but but breathing has been one of the um but but breathing has been one of the most powerful things like I said like most powerful things like I said like most powerful things like I said like when I have any time I have anxiety come when I have any time I have anxiety come when I have any time I have anxiety come up anytime I have something a negative up anytime I have something a negative up anytime I have something a negative thought a negative emotion a feeling thought a negative emotion a feeling thought a negative emotion a feeling that I know is unnecessary I don't just that I know is unnecessary I don't just that I know is unnecessary I don't just sit there and let my body stew in it sit there and let my body stew in it sit there and let my body stew in it because now I understand that stewing is because now I understand that stewing is because now I understand that stewing is what just causes so much elevated stress what just causes so much elevated stress what just causes so much elevated stress elevated anxiety right so I try to just elevated anxiety right so I try to just elevated anxiety right so I try to just breathe and if I can do anything about breathe and if I can do anything about breathe and if I can do anything about it in that moment I will and if I can't it in that moment I will and if I can't it in that moment I will and if I can't I'm just gonna stop thinking about it I'm just gonna stop thinking about it I'm just gonna stop thinking about it let's get started with the breath book let's get started with the breath book let's get started with the breath book side of things first before we tap into side of things first before we tap into side of things first before we tap into the cold exposure but I assume they go the cold exposure but I assume they go the cold exposure but I assume they go hand in hand to some degree as well I hand in hand to some degree as well I hand in hand to some degree as well I think we will never like to like what think we will never like to like what think we will never like to like what our breathing does when we get into any our breathing does when we get into any our breathing does when we get into any type of cold ice bath or any type of
09:00type of cold ice bath or any type of type of cold ice bath or any type of cold exposure with that being said in cold exposure with that being said in cold exposure with that being said in terms of breath work where did you start terms of breath work where did you start terms of breath work where did you start with that obviously you mentioned you with that obviously you mentioned you with that obviously you mentioned you hopped onto the course that's the 10-day hopped onto the course that's the 10-day hopped onto the course that's the 10-day course or something along those lines course or something along those lines course or something along those lines where do we start with breath work and where do we start with breath work and where do we start with breath work and what does a typical breath work practice what does a typical breath work practice what does a typical breath work practice look like I think anywhere starting look like I think anywhere starting look like I think anywhere starting anywhere is a good idea for some people anywhere is a good idea for some people anywhere is a good idea for some people a practice like Wim Hof a practice like Wim Hof a practice like Wim Hof can be pretty intense it can be pretty can be pretty intense it can be pretty can be pretty intense it can be pretty powerful powerful powerful so there are certain people who jump so there are certain people who jump so there are certain people who jump into that and they're like uh no breath into that and they're like uh no breath into that and they're like uh no breath work is is not for me I personally think work is is not for me I personally think work is is not for me I personally think that a a coherent breathing which is that a a coherent breathing which is that a a coherent breathing which is just a six second five and a half or six just a six second five and a half or six just a six second five and a half or six second breath in and breath out is one second breath in and breath out is one second breath in and breath out is one of the most powerful practices you can of the most powerful practices you can of the most powerful practices you can do I created a I do a certain breathing do I created a I do a certain breathing do I created a I do a certain breathing exercise that I'll that I call tenacious exercise that I'll that I call tenacious exercise that I'll that I call tenacious breath that is essentially that included breath that is essentially that included breath that is essentially that included with some visualization because every with some visualization because every with some visualization because every time you can just close your eyes get time you can just close your eyes get time you can just close your eyes get into your body think about what's into your body think about what's into your body think about what's happening in your body think about how
10:00happening in your body think about how happening in your body think about how your breath is affecting the different your breath is affecting the different your breath is affecting the different parts of your body it's a few minutes parts of your body it's a few minutes parts of your body it's a few minutes where you're not on your phone you're where you're not on your phone you're where you're not on your phone you're not thinking about your bills you know not thinking about your bills you know not thinking about your bills you know you're not thinking about your you're not thinking about your you're not thinking about your responsibilities so I think you know responsibilities so I think you know responsibilities so I think you know anywhere is a good start but personally anywhere is a good start but personally anywhere is a good start but personally um that that rate of breathing um that that rate of breathing um that that rate of breathing is is a game changer because it improves is is a game changer because it improves is is a game changer because it improves heart rate variability it slows your heart rate variability it slows your heart rate variability it slows your your heart rate down it decreases your your heart rate down it decreases your your heart rate down it decreases your blood pressure and it forces you to just blood pressure and it forces you to just blood pressure and it forces you to just it forces your body to remember like it forces your body to remember like it forces your body to remember like this breathing rate makes me feel really this breathing rate makes me feel really this breathing rate makes me feel really good good good so you know similar to the cold when you so you know similar to the cold when you so you know similar to the cold when you practice the more you practice slow deep practice the more you practice slow deep practice the more you practice slow deep breathing the more your body remembers breathing the more your body remembers breathing the more your body remembers like this is how I should be doing it like this is how I should be doing it like this is how I should be doing it all the time because most of us just we all the time because most of us just we all the time because most of us just we breathe too much too fast all day long breathe too much too fast all day long breathe too much too fast all day long right right right um so this this I think this practice is um so this this I think this practice is um so this this I think this practice is one where everyone should start and and
11:00one where everyone should start and and one where everyone should start and and even for five minutes you know a day if even for five minutes you know a day if even for five minutes you know a day if you can do five minutes a day like 30 you can do five minutes a day like 30 you can do five minutes a day like 30 breaths in and out for six seconds breaths in and out for six seconds breaths in and out for six seconds it's huge and is the visualization it's huge and is the visualization it's huge and is the visualization aspect added in so that people's minds aspect added in so that people's minds aspect added in so that people's minds don't wander because I think that's what don't wander because I think that's what don't wander because I think that's what a lot of people have resistance to is a lot of people have resistance to is a lot of people have resistance to is that anytime and maybe I'll ask you this that anytime and maybe I'll ask you this that anytime and maybe I'll ask you this question on meditation in a moment but question on meditation in a moment but question on meditation in a moment but anytime we stop and be still most people anytime we stop and be still most people anytime we stop and be still most people immediate responses to run to some form immediate responses to run to some form immediate responses to run to some form of distraction so if you tell them to of distraction so if you tell them to of distraction so if you tell them to slow down for five minutes per day it's slow down for five minutes per day it's slow down for five minutes per day it's like well I don't want to because I like well I don't want to because I like well I don't want to because I worry where my mind would go I'm sure worry where my mind would go I'm sure worry where my mind would go I'm sure you've heard the study about those you've heard the study about those you've heard the study about those people who have decided that they would people who have decided that they would people who have decided that they would prefer an electric shock instead of them prefer an electric shock instead of them prefer an electric shock instead of them being with their own thoughts for five being with their own thoughts for five being with their own thoughts for five minutes or so so is that the reason minutes or so so is that the reason minutes or so so is that the reason behind the visualizations kind of keep behind the visualizations kind of keep behind the visualizations kind of keep the mind occupied on something the mind occupied on something the mind occupied on something productive that's part of it the other productive that's part of it the other productive that's part of it the other part is just form like your breathing part is just form like your breathing part is just form like your breathing form because you know so many of us are form because you know so many of us are form because you know so many of us are breathing up from our chest we're breathing up from our chest we're breathing up from our chest we're breathing with our shoulders we're using breathing with our shoulders we're using breathing with our shoulders we're using all these auxiliary breathing muscles all these auxiliary breathing muscles all these auxiliary breathing muscles and so a lot of that it causes a lot of
12:00and so a lot of that it causes a lot of and so a lot of that it causes a lot of stress and tension on the wrong parts of stress and tension on the wrong parts of stress and tension on the wrong parts of our body so we end up having chronic our body so we end up having chronic our body so we end up having chronic shoulder pain neck pain headaches so a shoulder pain neck pain headaches so a shoulder pain neck pain headaches so a lot of it is getting you to think about lot of it is getting you to think about lot of it is getting you to think about like okay what am I breathing with which like okay what am I breathing with which like okay what am I breathing with which parts of my body's parts of my body's parts of my body's which parts of my body am I breathing which parts of my body am I breathing which parts of my body am I breathing with am I breathing with my chest or my with am I breathing with my chest or my with am I breathing with my chest or my breathing with my diaphragm and my ribs breathing with my diaphragm and my ribs breathing with my diaphragm and my ribs and a lot of people like they hear they and a lot of people like they hear they and a lot of people like they hear they know about belly breathing but our our know about belly breathing but our our know about belly breathing but our our diaphragm is actually just a little bit diaphragm is actually just a little bit diaphragm is actually just a little bit above our our belly buttons like that's above our our belly buttons like that's above our our belly buttons like that's where we want to breathe and our where we want to breathe and our where we want to breathe and our intercostal muscles under our ribs those intercostal muscles under our ribs those intercostal muscles under our ribs those is the second biggest breathing muscles is the second biggest breathing muscles is the second biggest breathing muscles that we have so when we breathe we that we have so when we breathe we that we have so when we breathe we actually want to be thinking about actually want to be thinking about actually want to be thinking about breathing horizontally we want to think breathing horizontally we want to think breathing horizontally we want to think about breathing out we don't want to be about breathing out we don't want to be about breathing out we don't want to be breathing up vertically but we want to breathing up vertically but we want to breathing up vertically but we want to be breathing out so it's so it's the be breathing out so it's so it's the be breathing out so it's so it's the visualization is to get you to keep your visualization is to get you to keep your visualization is to get you to keep your mind occupied but for a good purpose mind occupied but for a good purpose mind occupied but for a good purpose right because when you can breathe right because when you can breathe right because when you can breathe horizontally you can actually take
13:00horizontally you can actually take horizontally you can actually take Fuller breaths which means you can bring Fuller breaths which means you can bring Fuller breaths which means you can bring more oxygen into your body which means more oxygen into your body which means more oxygen into your body which means healthier cells and you can take deeper healthier cells and you can take deeper healthier cells and you can take deeper breaths which for people with chronic breaths which for people with chronic breaths which for people with chronic anxiety or stress a lot of their anxiety or stress a lot of their anxiety or stress a lot of their problems can stem from hyperventilation problems can stem from hyperventilation problems can stem from hyperventilation that they're doing right they go to take that they're doing right they go to take that they're doing right they go to take a breath in and they don't know how to a breath in and they don't know how to a breath in and they don't know how to breathe so their body's natural reaction breathe so their body's natural reaction breathe so their body's natural reaction is I need to take another breath and is I need to take another breath and is I need to take another breath and then I need to take another one and then I need to take another one and then I need to take another one and another one and another one but when you another one and another one but when you another one and another one but when you can learn to breathe functionally can learn to breathe functionally can learn to breathe functionally suddenly instead of doing these quick suddenly instead of doing these quick suddenly instead of doing these quick breaths you're breathing deeper you're breaths you're breathing deeper you're breaths you're breathing deeper you're breathing wider and then that's when breathing wider and then that's when breathing wider and then that's when your heart rate decreases that's when your heart rate decreases that's when your heart rate decreases that's when your blood pressure decreases and that's your blood pressure decreases and that's your blood pressure decreases and that's when your body feels more calm when your body feels more calm when your body feels more calm absolutely and is the idea behind kind absolutely and is the idea behind kind absolutely and is the idea behind kind of the exaggerated length of I think you of the exaggerated length of I think you of the exaggerated length of I think you said six and a half seconds each is said six and a half seconds each is said six and a half seconds each is ultimately to create some type of ultimately to create some type of ultimately to create some type of contrast to the very shallow breathing contrast to the very shallow breathing contrast to the very shallow breathing that we're doing on a day-to-day basis that we're doing on a day-to-day basis that we're doing on a day-to-day basis so the one we return to the Baseline and so the one we return to the Baseline and so the one we return to the Baseline and we're not within a breath work practice
14:00we're not within a breath work practice we're not within a breath work practice automatically it slows down to something automatically it slows down to something automatically it slows down to something somewhere in the middle it finds some somewhere in the middle it finds some somewhere in the middle it finds some form of homeostasis yeah exactly and and form of homeostasis yeah exactly and and form of homeostasis yeah exactly and and James Nester talks about this a lot in James Nester talks about this a lot in James Nester talks about this a lot in his book uh breath the new science of a his book uh breath the new science of a his book uh breath the new science of a lost art where there's actually these lost art where there's actually these lost art where there's actually these parallels parallels parallels in religions in history dating back in religions in history dating back in religions in history dating back thousands of years where a lot of thousands of years where a lot of thousands of years where a lot of prayers a lot of hymns a lot of even prayers a lot of hymns a lot of even prayers a lot of hymns a lot of even poems all kind of mimic this about poems all kind of mimic this about poems all kind of mimic this about 5.56 second rate 5.56 second rate 5.56 second rate and what they've found particularly and what they've found particularly and what they've found particularly within heart rate variability right within heart rate variability right within heart rate variability right which for those of you who don't know which for those of you who don't know which for those of you who don't know heart rate variability it's just the the heart rate variability it's just the the heart rate variability it's just the the length of time in between each heartbeat length of time in between each heartbeat length of time in between each heartbeat and they used to think that and they used to think that and they used to think that the length of time in between each the length of time in between each the length of time in between each heartbeat was the same but now they heartbeat was the same but now they heartbeat was the same but now they understand that it's different and in understand that it's different and in understand that it's different and in order to have a healthy heart rate order to have a healthy heart rate order to have a healthy heart rate variability you want to have a different variability you want to have a different variability you want to have a different time in between each heart beat time in between each heart beat time in between each heart beat practicing something like a 5.5 second practicing something like a 5.5 second practicing something like a 5.5 second breath or a six second breath helps to
15:00breath or a six second breath helps to breath or a six second breath helps to create a healthier heart rate create a healthier heart rate create a healthier heart rate variability so variability so variability so um there's actually quite a bit of um there's actually quite a bit of um there's actually quite a bit of science around science around science around that length of time doing the breath that length of time doing the breath that length of time doing the breath like that and doing the the exercise in like that and doing the the exercise in like that and doing the the exercise in that way yeah it makes a lot of sense that way yeah it makes a lot of sense that way yeah it makes a lot of sense and that's helpful for the guys who are and that's helpful for the guys who are and that's helpful for the guys who are more thinking about the Practical more thinking about the Practical more thinking about the Practical aspects and the return on their aspects and the return on their aspects and the return on their investment from a scientific perspective investment from a scientific perspective investment from a scientific perspective as well and with that being said I want as well and with that being said I want as well and with that being said I want to distinguish the difference between to distinguish the difference between to distinguish the difference between meditation and breath work I think meditation and breath work I think meditation and breath work I think that's a big question mark that a lot of that's a big question mark that a lot of that's a big question mark that a lot of people have they almost think that they people have they almost think that they people have they almost think that they are almost the same and a lot of people are almost the same and a lot of people are almost the same and a lot of people when they had hear the word breath work when they had hear the word breath work when they had hear the word breath work they automatically associate with they automatically associate with they automatically associate with meditation then they run in the other meditation then they run in the other meditation then they run in the other direction what are the differences and direction what are the differences and direction what are the differences and what are the similarities and why is what are the similarities and why is what are the similarities and why is breathwork something completely breathwork something completely breathwork something completely different to meditation why is different to meditation why is different to meditation why is meditation something completely meditation something completely meditation something completely different to breath work in my opinion different to breath work in my opinion different to breath work in my opinion breath work is breath work is breath work is the the the the better tool for the Western world the better tool for the Western world the better tool for the Western world right now I think meditation right now I think meditation right now I think meditation is just too difficult for too many folks
16:00is just too difficult for too many folks is just too difficult for too many folks in the western world because in the western world because in the western world because of the society that we live in our minds of the society that we live in our minds of the society that we live in our minds are just going going we're constantly are just going going we're constantly are just going going we're constantly flooded with information with media with flooded with information with media with flooded with information with media with with whatever it will be and then you with whatever it will be and then you with whatever it will be and then you try and get that person to turn their try and get that person to turn their try and get that person to turn their mind off or to focus on to one or focus mind off or to focus on to one or focus mind off or to focus on to one or focus on one thing on one thing on one thing it's just too difficult for for so many it's just too difficult for for so many it's just too difficult for for so many people and so they they try to calm people and so they they try to calm people and so they they try to calm their mind down but they just can't do their mind down but they just can't do their mind down but they just can't do it it it so the great thing about breath work is so the great thing about breath work is so the great thing about breath work is rather than being like all right I'm rather than being like all right I'm rather than being like all right I'm gonna sit down for 10 minutes and try gonna sit down for 10 minutes and try gonna sit down for 10 minutes and try and you know just observe my thoughts or and you know just observe my thoughts or and you know just observe my thoughts or you know focus on one thing you know focus on one thing you know focus on one thing instead you just say okay I'm gonna do instead you just say okay I'm gonna do instead you just say okay I'm gonna do 30 breaths I'm just gonna breathe in for 30 breaths I'm just gonna breathe in for 30 breaths I'm just gonna breathe in for 30 seconds and breathe out for 30 30 seconds and breathe out for 30 30 seconds and breathe out for 30 seconds and as I'm breathing I'm gonna seconds and as I'm breathing I'm gonna seconds and as I'm breathing I'm gonna think about my form and I'm going to think about my form and I'm going to think about my form and I'm going to focus on you know pushing my ribs out focus on you know pushing my ribs out focus on you know pushing my ribs out and I'm going to focus on pushing my and I'm going to focus on pushing my and I'm going to focus on pushing my diaphragm out
17:00diaphragm out diaphragm out which is meditation right like you're which is meditation right like you're which is meditation right like you're sitting there just focusing on your sitting there just focusing on your sitting there just focusing on your breathing just focusing on your body breathing just focusing on your body breathing just focusing on your body so it kind of kills two birds with with so it kind of kills two birds with with so it kind of kills two birds with with one stone so I feel like for anyone who one stone so I feel like for anyone who one stone so I feel like for anyone who has wanted to get into meditation and has wanted to get into meditation and has wanted to get into meditation and they just can't do it they just can't do it they just can't do it start with breath work like that's the start with breath work like that's the start with breath work like that's the place that you start because once you place that you start because once you place that you start because once you begin with this practice then meditation begin with this practice then meditation begin with this practice then meditation I believe will be much easier because I believe will be much easier because I believe will be much easier because once you can start focusing on one thing once you can start focusing on one thing once you can start focusing on one thing then I feel like it'll be you know that then I feel like it'll be you know that then I feel like it'll be you know that process of calming your mind and process of calming your mind and process of calming your mind and focusing a little bit clearer just focusing a little bit clearer just focusing a little bit clearer just becomes a lot easier yeah I like that becomes a lot easier yeah I like that becomes a lot easier yeah I like that approach a lot and I've not heard anyone approach a lot and I've not heard anyone approach a lot and I've not heard anyone say it from that perspective before and say it from that perspective before and say it from that perspective before and the thing with meditation it almost the thing with meditation it almost the thing with meditation it almost seems very esoteric right it seems like seems very esoteric right it seems like seems very esoteric right it seems like it's for a certain type of person and it's for a certain type of person and it's for a certain type of person and those who probably need some form of those who probably need some form of those who probably need some form of meditation or breathwork the most other meditation or breathwork the most other meditation or breathwork the most other type of people to once again run in the type of people to once again run in the type of people to once again run in the opposite direction when they hear the opposite direction when they hear the opposite direction when they hear the word meditation because it does I mean word meditation because it does I mean word meditation because it does I mean it's gotten a lot more well known and
18:00it's gotten a lot more well known and it's gotten a lot more well known and well used but there's also an element of well used but there's also an element of well used but there's also an element of it still being something that's a little it still being something that's a little it still being something that's a little bit whereas someone who has gone through bit whereas someone who has gone through bit whereas someone who has gone through an experience of just taking a deep an experience of just taking a deep an experience of just taking a deep breath and knows the utility of that breath and knows the utility of that breath and knows the utility of that especially when you can link it back to especially when you can link it back to especially when you can link it back to the science which I know we can with the science which I know we can with the science which I know we can with meditation but it's a little easier to meditation but it's a little easier to meditation but it's a little easier to do it with the breath work and as you've do it with the breath work and as you've do it with the breath work and as you've mentioned you know once you get all all mentioned you know once you get all all mentioned you know once you get all all the positive effects from breathing and the positive effects from breathing and the positive effects from breathing and being able to settle your nervous system being able to settle your nervous system being able to settle your nervous system improve your heart rate variability and improve your heart rate variability and improve your heart rate variability and all those type of things it's going to all those type of things it's going to all those type of things it's going to be much easier for you to as you be much easier for you to as you be much easier for you to as you mentioned be calmer be in a more relaxed mentioned be calmer be in a more relaxed mentioned be calmer be in a more relaxed State and ultimately focus on that one State and ultimately focus on that one State and ultimately focus on that one thing so I really do like that approach thing so I really do like that approach thing so I really do like that approach as well and transitioning on to what an as well and transitioning on to what an as well and transitioning on to what an extensive refwork practice looks like if extensive refwork practice looks like if extensive refwork practice looks like if someone says I'm really happy with the someone says I'm really happy with the someone says I'm really happy with the five minute practice a day where do I go five minute practice a day where do I go five minute practice a day where do I go next in terms of expanding this practice next in terms of expanding this practice next in terms of expanding this practice becoming you know more like yourself in becoming you know more like yourself in becoming you know more like yourself in terms of taking the full benefits from terms of taking the full benefits from terms of taking the full benefits from doing breath or on a day-to-day basis doing breath or on a day-to-day basis doing breath or on a day-to-day basis yeah that's a great question yeah that's a great question yeah that's a great question um so I was actually I've been designing um so I was actually I've been designing um so I was actually I've been designing a a course that's that's focused on a a course that's that's focused on a a course that's that's focused on three things it's focused on form speed
19:00three things it's focused on form speed three things it's focused on form speed and holds and holds and holds um and I think those three things uh um and I think those three things uh um and I think those three things uh kind of encapsulate a full breathing kind of encapsulate a full breathing kind of encapsulate a full breathing practice form obviously the way that you practice form obviously the way that you practice form obviously the way that you breathe breathe breathe is one of the most important things is one of the most important things is one of the most important things right and it's not that difficult to you right and it's not that difficult to you right and it's not that difficult to you know fix breathing dysfunctions most of know fix breathing dysfunctions most of know fix breathing dysfunctions most of us have a breathing dysfunction or us have a breathing dysfunction or us have a breathing dysfunction or another either we're shallow breathers another either we're shallow breathers another either we're shallow breathers we're chest breathers we're paradoxical we're chest breathers we're paradoxical we're chest breathers we're paradoxical breathers meaning we we breathe in the breathers meaning we we breathe in the breathers meaning we we breathe in the opposite way like when we take a breath opposite way like when we take a breath opposite way like when we take a breath in we actually suck our bellies in or in we actually suck our bellies in or in we actually suck our bellies in or we're just terrible uh posture right we we're just terrible uh posture right we we're just terrible uh posture right we have terrible terrible posture we're have terrible terrible posture we're have terrible terrible posture we're sitting at our computers like this all sitting at our computers like this all sitting at our computers like this all day and people don't realize like day and people don't realize like day and people don't realize like when you sit like this right when you sit like this right when you sit like this right and you're doing this all day you can't and you're doing this all day you can't and you're doing this all day you can't take in a full breath you can't even take in a full breath you can't even take in a full breath you can't even take in half a breath like that you know take in half a breath like that you know take in half a breath like that you know we all suffer from those dysfunctions or we all suffer from those dysfunctions or we all suffer from those dysfunctions or many of us do so many of us do so many of us do so um form is the most important part speed
20:00um form is the most important part speed um form is the most important part speed is is another part so once you get the is is another part so once you get the is is another part so once you get the form down form down form down then you can focus on different then you can focus on different then you can focus on different techniques for controlling the speed of techniques for controlling the speed of techniques for controlling the speed of your breath because for a lot of folks your breath because for a lot of folks your breath because for a lot of folks doing a six second breath is actually doing a six second breath is actually doing a six second breath is actually pretty challenging they've never done it pretty challenging they've never done it pretty challenging they've never done it before like three seconds is is the before like three seconds is is the before like three seconds is is the maximum that they can do so doing some maximum that they can do so doing some maximum that they can do so doing some techniques where you slow the breath techniques where you slow the breath techniques where you slow the breath either using something like ocean breath either using something like ocean breath either using something like ocean breath where you constrict your throat where you constrict your throat where you constrict your throat right and it slows your breath down right and it slows your breath down right and it slows your breath down adding a hum so taking a breath in and adding a hum so taking a breath in and adding a hum so taking a breath in and humming as you exhale and just humming humming as you exhale and just humming humming as you exhale and just humming for as long as you can for as long as you can for as long as you can is amazing for slowing the breath down is amazing for slowing the breath down is amazing for slowing the breath down but it's also stimulating the vagus but it's also stimulating the vagus but it's also stimulating the vagus nerve the longest cranial nerve in your nerve the longest cranial nerve in your nerve the longest cranial nerve in your body stimulation of the vagus nerve body stimulation of the vagus nerve body stimulation of the vagus nerve means healthier vagal tone means longer means healthier vagal tone means longer means healthier vagal tone means longer Health means Better Health means uh Health means Better Health means uh Health means Better Health means uh you're less inclined to be reactive to you're less inclined to be reactive to you're less inclined to be reactive to situations situations
21:00situations um so really interesting studies around um so really interesting studies around um so really interesting studies around around the vagus nerve and then finally around the vagus nerve and then finally around the vagus nerve and then finally holds holds holds and I think you know since Wim Hof came and I think you know since Wim Hof came and I think you know since Wim Hof came out people were super interested in out people were super interested in out people were super interested in holds but not many people understand why holds but not many people understand why holds but not many people understand why holds are important holds are important holds are important and I think there's there's two main and I think there's there's two main and I think there's there's two main reasons why holds are important doing reasons why holds are important doing reasons why holds are important doing doing and just to be clear doing a doing and just to be clear doing a doing and just to be clear doing a breathing exercise where you where you breathing exercise where you where you breathing exercise where you where you take a breath in and either you hold on take a breath in and either you hold on take a breath in and either you hold on the inhale or you let all the air out the inhale or you let all the air out the inhale or you let all the air out and hold on the exhale and one of the and hold on the exhale and one of the and hold on the exhale and one of the one of the great things that it does is one of the great things that it does is one of the great things that it does is helps build your CO2 tolerance so your helps build your CO2 tolerance so your helps build your CO2 tolerance so your your tolerance to carbon dioxide the your tolerance to carbon dioxide the your tolerance to carbon dioxide the stronger your tolerance to carbon stronger your tolerance to carbon stronger your tolerance to carbon dioxide the less likely you are to want dioxide the less likely you are to want dioxide the less likely you are to want to hyperventilate particularly in times to hyperventilate particularly in times to hyperventilate particularly in times of stress it's easier for you to take a of stress it's easier for you to take a of stress it's easier for you to take a breath in Let It Go and just hold for a breath in Let It Go and just hold for a breath in Let It Go and just hold for a minute as that carbon dioxide is minute as that carbon dioxide is minute as that carbon dioxide is building up the second one is once you building up the second one is once you building up the second one is once you can hold your breath for a little bit so can hold your breath for a little bit so can hold your breath for a little bit so once you get past you know it's once you get past you know it's once you get past you know it's different for everyone but about 50
22:00different for everyone but about 50 different for everyone but about 50 seconds your blood oxygen level goes seconds your blood oxygen level goes seconds your blood oxygen level goes below 90 below 90 below 90 once that starts to happen your body once that starts to happen your body once that starts to happen your body starts to release a hormone called EPO starts to release a hormone called EPO starts to release a hormone called EPO some of you might know EPO but uh Lance some of you might know EPO but uh Lance some of you might know EPO but uh Lance Armstrong was actually inject and many Armstrong was actually inject and many Armstrong was actually inject and many many bikers were injecting EP synthetic many bikers were injecting EP synthetic many bikers were injecting EP synthetic EPO to improve their performance EPO to improve their performance EPO to improve their performance so but once you once you just practice so but once you once you just practice so but once you once you just practice some breath holds EPO this hormone is some breath holds EPO this hormone is some breath holds EPO this hormone is released from your kidneys just released from your kidneys just released from your kidneys just naturally and it improves your it naturally and it improves your it naturally and it improves your it increases your red blood cell count and increases your red blood cell count and increases your red blood cell count and just improves your the efficiency of just improves your the efficiency of just improves your the efficiency of your cells your cells your cells so by holding your breath by practicing so by holding your breath by practicing so by holding your breath by practicing holding your breath for a little bit holding your breath for a little bit holding your breath for a little bit longer longer longer uh you're you're actually just really uh you're you're actually just really uh you're you're actually just really doing a lot of good for for your body doing a lot of good for for your body doing a lot of good for for your body and and they're fun like the more you do and and they're fun like the more you do and and they're fun like the more you do it the better you get at it so like for it the better you get at it so like for it the better you get at it so like for me personally for someone who's looking me personally for someone who's looking me personally for someone who's looking to do a more advanced practice and I'm to do a more advanced practice and I'm to do a more advanced practice and I'm sorry this is this was a long answer to sorry this is this was a long answer to sorry this is this was a long answer to your question I always start by doing
23:00your question I always start by doing your question I always start by doing just a simple breathing practice in the just a simple breathing practice in the just a simple breathing practice in the morning 10 minutes that's it but you can morning 10 minutes that's it but you can morning 10 minutes that's it but you can do five do five do five throughout the day I'm constantly every throughout the day I'm constantly every throughout the day I'm constantly every time I'm at my computer I start thinking time I'm at my computer I start thinking time I'm at my computer I start thinking about like okay how's my posture and about like okay how's my posture and about like okay how's my posture and how's my breathing and I just start how's my breathing and I just start how's my breathing and I just start doing a few slow deep breaths and I do doing a few slow deep breaths and I do doing a few slow deep breaths and I do that constantly throughout the course of that constantly throughout the course of that constantly throughout the course of the day it might only be a few breaths the day it might only be a few breaths the day it might only be a few breaths that I take in but I'm constantly that I take in but I'm constantly that I take in but I'm constantly refocusing my attention to it and then refocusing my attention to it and then refocusing my attention to it and then at night you know it's it's different at night you know it's it's different at night you know it's it's different for everyone but doing a practice where for everyone but doing a practice where for everyone but doing a practice where you might do a few breath holds so um you might do a few breath holds so um you might do a few breath holds so um you know you could you could try you know you could you could try you know you could you could try something like the Wim Hof method uh something like the Wim Hof method uh something like the Wim Hof method uh there are a ton of other breeding there are a ton of other breeding there are a ton of other breeding practices out there that include holds practices out there that include holds practices out there that include holds but just something where you're taking but just something where you're taking but just something where you're taking deep breaths you're doing a breath hold deep breaths you're doing a breath hold deep breaths you're doing a breath hold or two or three or four you know and or two or three or four you know and or two or three or four you know and this all takes eight to ten minutes it's this all takes eight to ten minutes it's this all takes eight to ten minutes it's all super super fast yeah super pro all super super fast yeah super pro all super super fast yeah super pro School super fast and super effective as School super fast and super effective as School super fast and super effective as well it's you'll find it has a knock-on well it's you'll find it has a knock-on well it's you'll find it has a knock-on effect your productivity as well when effect your productivity as well when effect your productivity as well when you stop you take those moments in the
24:00you stop you take those moments in the you stop you take those moments in the day and start to reset your breathing day and start to reset your breathing day and start to reset your breathing you check in on your posture have you you check in on your posture have you you check in on your posture have you found that that's something that found that that's something that found that that's something that increases your productivity yeah you increases your productivity yeah you increases your productivity yeah you know you know I I always try to be know you know I I always try to be know you know I I always try to be honest about this question honest about this question honest about this question because I feel like some people you know because I feel like some people you know because I feel like some people you know when they're promoting something that when they're promoting something that when they're promoting something that they that they do they're just like oh they that they do they're just like oh they that they do they're just like oh man my productivity is just like through man my productivity is just like through man my productivity is just like through the roof yes I notice a difference uh the roof yes I notice a difference uh the roof yes I notice a difference uh particularly you know if I happen to particularly you know if I happen to particularly you know if I happen to have have have if I start to feel a lull in the if I start to feel a lull in the if I start to feel a lull in the afternoon I will stop and do a certain afternoon I will stop and do a certain afternoon I will stop and do a certain breathing exercise to wake my body up breathing exercise to wake my body up breathing exercise to wake my body up you know I never had access to that you know I never had access to that you know I never had access to that before in the past I used to just be before in the past I used to just be before in the past I used to just be like oh my God I guess I'll just have like oh my God I guess I'll just have like oh my God I guess I'll just have another cup of coffee another cup of coffee another cup of coffee uh you know or I'll try and walk around uh you know or I'll try and walk around uh you know or I'll try and walk around and get my circulation going but now I and get my circulation going but now I and get my circulation going but now I realize I can just do all that through realize I can just do all that through realize I can just do all that through breathing and if I'm in a meeting or breathing and if I'm in a meeting or breathing and if I'm in a meeting or something and I can't actually get away something and I can't actually get away something and I can't actually get away from my computer I can just practice it from my computer I can just practice it from my computer I can just practice it right there because similar to right there because similar to right there because similar to breathing exercises that slow your heart breathing exercises that slow your heart
25:00breathing exercises that slow your heart rate and calm me down there's breathing rate and calm me down there's breathing rate and calm me down there's breathing exercises that increase your heart rate exercises that increase your heart rate exercises that increase your heart rate and increase your increase your blood and increase your increase your blood and increase your increase your blood pressure and kind of wake you up so um pressure and kind of wake you up so um pressure and kind of wake you up so um yes in terms of focus in terms of yes in terms of focus in terms of yes in terms of focus in terms of productivity I like I've certainly seen productivity I like I've certainly seen productivity I like I've certainly seen a difference in in how I manage those a difference in in how I manage those a difference in in how I manage those things absolutely yeah I love how you things absolutely yeah I love how you things absolutely yeah I love how you use the west through the roof as well use the west through the roof as well use the west through the roof as well it's like any time that someone quotes it's like any time that someone quotes it's like any time that someone quotes their productivity it has to go through their productivity it has to go through their productivity it has to go through the roof that's the Benchmark you have the roof that's the Benchmark you have the roof that's the Benchmark you have to reach if you're selling anything or to reach if you're selling anything or to reach if you're selling anything or you're promoting some cyber practice as you're promoting some cyber practice as you're promoting some cyber practice as well but no I I completely agree but I well but no I I completely agree but I well but no I I completely agree but I can imagine you know it's honestly just can imagine you know it's honestly just can imagine you know it's honestly just that moment where you get to reset you that moment where you get to reset you that moment where you get to reset you get to like you said manipulate how your get to like you said manipulate how your get to like you said manipulate how your nervous system is feeling and ultimately nervous system is feeling and ultimately nervous system is feeling and ultimately change the blood pressure and all those change the blood pressure and all those change the blood pressure and all those different types of things which have a different types of things which have a different types of things which have a large impact on our ability to focus our large impact on our ability to focus our large impact on our ability to focus our ability to be productive and ultimately ability to be productive and ultimately ability to be productive and ultimately they all tie in together and speaking of they all tie in together and speaking of they all tie in together and speaking of tying together I now want to transition tying together I now want to transition tying together I now want to transition onto Cold exposure which I know a little onto Cold exposure which I know a little onto Cold exposure which I know a little less about so I'm looking forward to less about so I'm looking forward to less about so I'm looking forward to diving into your world on this front as diving into your world on this front as diving into your world on this front as well so why is cold exposure so powerful well so why is cold exposure so powerful well so why is cold exposure so powerful for a few reasons I think the first one
26:00for a few reasons I think the first one for a few reasons I think the first one which most people don't really expect which most people don't really expect which most people don't really expect is is is the shift that happens in your mind the shift that happens in your mind the shift that happens in your mind once you get out that first time once you get out that first time once you get out that first time because because because everyone's nervous the first time everyone's nervous the first time everyone's nervous the first time and I would say 98 of people and we've and I would say 98 of people and we've and I would say 98 of people and we've hosted thousands of people uh at our ice hosted thousands of people uh at our ice hosted thousands of people uh at our ice bath bath bath 98 of people they say like I was about 98 of people they say like I was about 98 of people they say like I was about to get out to get out to get out you know within the because that first you know within the because that first you know within the because that first minute is really challenging and you minute is really challenging and you minute is really challenging and you have to focus on your breath there's have to focus on your breath there's have to focus on your breath there's this part of your brain that's like no this part of your brain that's like no this part of your brain that's like no no get out get out get out right because no get out get out get out right because no get out get out get out right because your brain's just trying to keep you your brain's just trying to keep you your brain's just trying to keep you safe and you just have to shut that part safe and you just have to shut that part safe and you just have to shut that part of your brain off and you just focus on of your brain off and you just focus on of your brain off and you just focus on your breathing you're putting all of your breathing you're putting all of your breathing you're putting all of your energy into your breathing and your energy into your breathing and your energy into your breathing and after about a minute after about a minute after about a minute the pain starts to plateau and then it the pain starts to plateau and then it the pain starts to plateau and then it starts to go down starts to go down starts to go down and once it starts to go down that and once it starts to go down that and once it starts to go down that feeling is
27:00feeling is feeling is really amazing you know because really amazing you know because really amazing you know because particularly for people like myself who particularly for people like myself who particularly for people like myself who did that in a depression did that in a depression did that in a depression it was a realization that like oh I'm in it was a realization that like oh I'm in it was a realization that like oh I'm in control of my body like it's not my control of my body like it's not my control of my body like it's not my brain brain brain it's me you know I make the decisions I it's me you know I make the decisions I it's me you know I make the decisions I can tell myself that I can do this and I can tell myself that I can do this and I can tell myself that I can do this and I don't have to listen to my brain all the don't have to listen to my brain all the don't have to listen to my brain all the time time time and so that has like a domino effect for and so that has like a domino effect for and so that has like a domino effect for a lot of other things particularly that a lot of other things particularly that a lot of other things particularly that you might have thought were too you might have thought were too you might have thought were too difficult difficult difficult I feel like that's one powerful thing I feel like that's one powerful thing I feel like that's one powerful thing about ice baths and people who do them about ice baths and people who do them about ice baths and people who do them regularly is they stop looking at things regularly is they stop looking at things regularly is they stop looking at things as too challenging or too difficult and as too challenging or too difficult and as too challenging or too difficult and they say no I can do that that's a they say no I can do that that's a they say no I can do that that's a challenge that I can do you know and challenge that I can do you know and challenge that I can do you know and that's a solution that I can that I can that's a solution that I can that I can that's a solution that I can that I can find so I think that just that like find so I think that just that like find so I think that just that like science aside pushing yourself to do science aside pushing yourself to do science aside pushing yourself to do things that you previously thought were
28:00things that you previously thought were things that you previously thought were too difficult I think that is one of the too difficult I think that is one of the too difficult I think that is one of the one of the biggest biggest benefits the one of the biggest biggest benefits the one of the biggest biggest benefits the other one is just kind of retraining other one is just kind of retraining other one is just kind of retraining your I mean there's a ton and we can your I mean there's a ton and we can your I mean there's a ton and we can talk about these a little bit more but talk about these a little bit more but talk about these a little bit more but retraining your stress response right so retraining your stress response right so retraining your stress response right so when you step into the cold when you step into the cold when you step into the cold your body's being stressed right your your body's being stressed right your your body's being stressed right your body's going it's a form of hormesis body's going it's a form of hormesis body's going it's a form of hormesis like a controlled stress on your body like a controlled stress on your body like a controlled stress on your body just like so I'm not just like exercise just like so I'm not just like exercise just like so I'm not just like exercise so when your body's being stressed so when your body's being stressed so when your body's being stressed and your breathing slow deep breaths and your breathing slow deep breaths and your breathing slow deep breaths your body's saying okay you're being your body's saying okay you're being your body's saying okay you're being stressed right now but you're breathing stressed right now but you're breathing stressed right now but you're breathing slow so I guess I will remain calm and slow so I guess I will remain calm and slow so I guess I will remain calm and what that does is what that does is what that does is in the outside world when you get in the outside world when you get in the outside world when you get frustrated when you get angry when you frustrated when you get angry when you frustrated when you get angry when you get into a heated debate get into a heated debate get into a heated debate and your body's being stressed by and your body's being stressed by and your body's being stressed by someone or something suddenly your body someone or something suddenly your body someone or something suddenly your body remembers like oh yeah I'm being remembers like oh yeah I'm being remembers like oh yeah I'm being stressed stressed stressed don't increase your breathing like just don't increase your breathing like just don't increase your breathing like just breathe slow deep breaths so it's a
29:00breathe slow deep breaths so it's a breathe slow deep breaths so it's a matter of kind of retraining the way matter of kind of retraining the way matter of kind of retraining the way that we breathe and how our breathing is that we breathe and how our breathing is that we breathe and how our breathing is is is changed to handle stress so I is is changed to handle stress so I is is changed to handle stress so I think for me and for a lot of people think for me and for a lot of people think for me and for a lot of people that I've seen go through this like that I've seen go through this like that I've seen go through this like those are two of the the biggest kind of those are two of the the biggest kind of those are two of the the biggest kind of untalked about benefits in in cold untalked about benefits in in cold untalked about benefits in in cold exposure yeah I can imagine and is there exposure yeah I can imagine and is there exposure yeah I can imagine and is there any risk that we can maybe rely on these any risk that we can maybe rely on these any risk that we can maybe rely on these practices too much and go through practices too much and go through practices too much and go through challenging situations and think okay I challenging situations and think okay I challenging situations and think okay I just need to breathe it away or go a just need to breathe it away or go a just need to breathe it away or go a free stressful response stressful free stressful response stressful free stressful response stressful situations I should say and maybe not situations I should say and maybe not situations I should say and maybe not pull out the required response because pull out the required response because pull out the required response because we used to responding in not necessarily we used to responding in not necessarily we used to responding in not necessarily I don't use the word calm because of it I don't use the word calm because of it I don't use the word calm because of it is a level of calm but does that calm is a level of calm but does that calm is a level of calm but does that calm ever become too much by someone maybe it ever become too much by someone maybe it ever become too much by someone maybe it becomes a little bit more passive and becomes a little bit more passive and becomes a little bit more passive and when they get stressful situations like when they get stressful situations like when they get stressful situations like okay I just need to do my breath work I okay I just need to do my breath work I okay I just need to do my breath work I just need to do my a cold exposure and just need to do my a cold exposure and just need to do my a cold exposure and then don't actually end up necessarily then don't actually end up necessarily then don't actually end up necessarily not getting the problem that they need not getting the problem that they need not getting the problem that they need to go through I mean it's a good to go through I mean it's a good to go through I mean it's a good question I feel that not all stress is
30:00question I feel that not all stress is question I feel that not all stress is bad bad bad um I think there's some very healthy um I think there's some very healthy um I think there's some very healthy stress out there and I think certain stress out there and I think certain stress out there and I think certain stress pushes us to work harder pushes stress pushes us to work harder pushes stress pushes us to work harder pushes us to hack into our creativity so I us to hack into our creativity so I us to hack into our creativity so I think yeah that that so that certainly think yeah that that so that certainly think yeah that that so that certainly could be an issue I mean you can always could be an issue I mean you can always could be an issue I mean you can always depend on something too much right even depend on something too much right even depend on something too much right even if it's something healthy if it's something healthy if it's something healthy uh like yeah people get just like people uh like yeah people get just like people uh like yeah people get just like people get addicted to to going to the gym get addicted to to going to the gym get addicted to to going to the gym right they people just like people get right they people just like people get right they people just like people get addicted to drugs and alcohol like I I addicted to drugs and alcohol like I I addicted to drugs and alcohol like I I think it's you can over consume anything think it's you can over consume anything think it's you can over consume anything and you can depend on something too much and you can depend on something too much and you can depend on something too much 100 I do really feel though that our 100 I do really feel though that our 100 I do really feel though that our best decisions are made when we're calm best decisions are made when we're calm best decisions are made when we're calm so I do think this practice is very so I do think this practice is very so I do think this practice is very beneficial for that reason and I think beneficial for that reason and I think beneficial for that reason and I think most of us or many of us most of us or many of us most of us or many of us um we tend to make decisions when we um we tend to make decisions when we um we tend to make decisions when we aren't calm so I I think bringing it aren't calm so I I think bringing it aren't calm so I I think bringing it back to the other side a little bit or back to the other side a little bit or back to the other side a little bit or working on bringing it back to the other
31:00working on bringing it back to the other working on bringing it back to the other side I think in the end is is is pretty side I think in the end is is is pretty side I think in the end is is is pretty beneficial yeah I agree I think it's beneficial yeah I agree I think it's beneficial yeah I agree I think it's more likely we're going to get the more likely we're going to get the more likely we're going to get the benefits and you might have the few benefits and you might have the few benefits and you might have the few people who end up going to the other people who end up going to the other people who end up going to the other side of the extreme but it's probably side of the extreme but it's probably side of the extreme but it's probably going to be less than the people who going to be less than the people who going to be less than the people who benefit from it but it comes to my mind benefit from it but it comes to my mind benefit from it but it comes to my mind when for example a lot of people get when for example a lot of people get when for example a lot of people get into the world of quote-unquote into the world of quote-unquote into the world of quote-unquote productivity and self-imail development productivity and self-imail development productivity and self-imail development and they spend that life reading books and they spend that life reading books and they spend that life reading books instead of actually taking action on the instead of actually taking action on the instead of actually taking action on the things that they want to do right and things that they want to do right and things that they want to do right and that kind of came to my mind when I that kind of came to my mind when I that kind of came to my mind when I thought about you know getting to that thought about you know getting to that thought about you know getting to that response where you're like okay well I response where you're like okay well I response where you're like okay well I just need to breathe this away or get in just need to breathe this away or get in just need to breathe this away or get in the ice bath when ultimately sometimes a the ice bath when ultimately sometimes a the ice bath when ultimately sometimes a thing that we need to do is step out and thing that we need to do is step out and thing that we need to do is step out and handle those things but I ultimately handle those things but I ultimately handle those things but I ultimately think if we use as a tool to help put think if we use as a tool to help put think if we use as a tool to help put ourselves in that state where we can ourselves in that state where we can ourselves in that state where we can handle things I think it can be super handle things I think it can be super handle things I think it can be super super beneficial and replicating the super beneficial and replicating the super beneficial and replicating the effects of that in our homes with cold effects of that in our homes with cold effects of that in our homes with cold showers or just filling up our bath at showers or just filling up our bath at showers or just filling up our bath at home with like super cold water would home with like super cold water would home with like super cold water would that have the same effect because I that have the same effect because I that have the same effect because I think a lot of people find the think a lot of people find the think a lot of people find the practicality of finding a place to do an practicality of finding a place to do an practicality of finding a place to do an ice bath sometimes a bit of a
32:00ice bath sometimes a bit of a ice bath sometimes a bit of a challenging aspect yeah absolutely challenging aspect yeah absolutely challenging aspect yeah absolutely um you know it just depends on how cold um you know it just depends on how cold um you know it just depends on how cold you can get the water it has to be you can get the water it has to be you can get the water it has to be challenging you know it clearly I mean challenging you know it clearly I mean challenging you know it clearly I mean it depends on what you're using it for it depends on what you're using it for it depends on what you're using it for like if you're an athlete using it for like if you're an athlete using it for like if you're an athlete using it for Recovery you don't need to get it that Recovery you don't need to get it that Recovery you don't need to get it that cold but if you're someone who's cold but if you're someone who's cold but if you're someone who's actually wanting to practice this you actually wanting to practice this you actually wanting to practice this you know as a mental practice I think as know as a mental practice I think as know as a mental practice I think as long as you can get the water cold and long as you can get the water cold and long as you can get the water cold and by cold I mean you know between three by cold I mean you know between three by cold I mean you know between three and and five degrees six degrees then and and five degrees six degrees then and and five degrees six degrees then absolutely use your tub I mean always go absolutely use your tub I mean always go absolutely use your tub I mean always go and and uh and and uh and and uh and do it with someone especially in the and do it with someone especially in the and do it with someone especially in the beginning beginning beginning um I mean we always kind of recommend to um I mean we always kind of recommend to um I mean we always kind of recommend to do it with people because not only do it with people because not only do it with people because not only because of a safety issue but because because of a safety issue but because because of a safety issue but because it's super fun to do it with with other it's super fun to do it with with other it's super fun to do it with with other people to encourage other people and to people to encourage other people and to people to encourage other people and to do a breathing exercise before do a breathing exercise before do a breathing exercise before um like breathing with others is is um like breathing with others is is um like breathing with others is is powerful it's it's it's cool you know um powerful it's it's it's cool you know um powerful it's it's it's cool you know um especially men uh I think that's
33:00especially men uh I think that's especially men uh I think that's something that a lot of men are just something that a lot of men are just something that a lot of men are just like uh but luckily like now we have a like uh but luckily like now we have a like uh but luckily like now we have a lot of science behind this and and it's lot of science behind this and and it's lot of science behind this and and it's I think it's a great thing for a group I think it's a great thing for a group I think it's a great thing for a group of of men to do like to get together to of of men to do like to get together to of of men to do like to get together to do a breathing exercise to get into Co do a breathing exercise to get into Co do a breathing exercise to get into Co into the cold like to be vulnerable into the cold like to be vulnerable into the cold like to be vulnerable together together together to not pretend like we don't have any to not pretend like we don't have any to not pretend like we don't have any fears to not pretend like nothing scares fears to not pretend like nothing scares fears to not pretend like nothing scares us so yeah whether it's whether it's at us so yeah whether it's whether it's at us so yeah whether it's whether it's at home whether it's uh you know out at a home whether it's uh you know out at a home whether it's uh you know out at a spa like more and more of these cold spa like more and more of these cold spa like more and more of these cold heat exposure Spas are popping up we're heat exposure Spas are popping up we're heat exposure Spas are popping up we're designing our own ice bath so yeah designing our own ice bath so yeah designing our own ice bath so yeah there's I think there's going to be there's I think there's going to be there's I think there's going to be especially in the next couple years especially in the next couple years especially in the next couple years there's going to be a lot of options there's going to be a lot of options there's going to be a lot of options absolutely and on that note as well does absolutely and on that note as well does absolutely and on that note as well does it help to do the contrast between cold it help to do the contrast between cold it help to do the contrast between cold exposure then directly going into heat exposure then directly going into heat exposure then directly going into heat exposure I know a lot of people may be exposure I know a lot of people may be exposure I know a lot of people may be more like people like Joe Rogan for more like people like Joe Rogan for more like people like Joe Rogan for example speaking about going into a nice example speaking about going into a nice example speaking about going into a nice bath then going straight into the sauna bath then going straight into the sauna bath then going straight into the sauna going back into the ice bath there's a going back into the ice bath there's a going back into the ice bath there's a utility to that or would you prefer to utility to that or would you prefer to utility to that or would you prefer to just stick with one or the other living just stick with one or the other living
34:00just stick with one or the other living here in Mexico our sauna is just like here in Mexico our sauna is just like here in Mexico our sauna is just like out of the ice bath out of the ice bath out of the ice bath especially this time of year you know especially this time of year you know especially this time of year you know it's it's crazy hot and humid down here it's it's crazy hot and humid down here it's it's crazy hot and humid down here and you know yeah I haven't really and you know yeah I haven't really and you know yeah I haven't really practiced the heat cold exposure I practiced the heat cold exposure I practiced the heat cold exposure I personally think doing a breathing personally think doing a breathing personally think doing a breathing exercise and doing the cold is powerful exercise and doing the cold is powerful exercise and doing the cold is powerful enough you know I completely understand enough you know I completely understand enough you know I completely understand that practicing heat therapy is great that practicing heat therapy is great that practicing heat therapy is great for you as well but in terms of for you as well but in terms of for you as well but in terms of practicing those together I I don't practicing those together I I don't practicing those together I I don't really have enough uh knowledge on that really have enough uh knowledge on that really have enough uh knowledge on that one and did you try much heat therapy is one and did you try much heat therapy is one and did you try much heat therapy is there any differences you've seen there any differences you've seen there any differences you've seen between the two because of something between the two because of something between the two because of something that immediately comes to my mind is that immediately comes to my mind is that immediately comes to my mind is that most of the time you're not that most of the time you're not that most of the time you're not stepping into something into me stepping into something into me stepping into something into me obviously a sauna is hot but it's obviously a sauna is hot but it's obviously a sauna is hot but it's nowhere near the same response that you nowhere near the same response that you nowhere near the same response that you have when you step into something super have when you step into something super have when you step into something super super cold so if you look to the super cold so if you look to the super cold so if you look to the benefits of the heat exposure compared benefits of the heat exposure compared benefits of the heat exposure compared to the cold not as much so down here in to the cold not as much so down here in to the cold not as much so down here in Mexico we have something called a Mexico we have something called a Mexico we have something called a Temescal Temescal Temescal which is like a sweat lodge a which is like a sweat lodge a which is like a sweat lodge a traditional sweat lodge so it's sort of traditional sweat lodge so it's sort of traditional sweat lodge so it's sort of like uh either a dome or sort of like a
35:00like uh either a dome or sort of like a like uh either a dome or sort of like a teepee teepee teepee and they bring all of these coals into and they bring all of these coals into and they bring all of these coals into the middle it's about two and a half the middle it's about two and a half the middle it's about two and a half hours hours hours and each you know 30 40 minutes they're and each you know 30 40 minutes they're and each you know 30 40 minutes they're bringing in more coals and more coals bringing in more coals and more coals bringing in more coals and more coals and it's getting hotter and hotter and and it's getting hotter and hotter and and it's getting hotter and hotter and hotter and I thought that that was going hotter and I thought that that was going hotter and I thought that that was going to be similar to an ice bath I was like to be similar to an ice bath I was like to be similar to an ice bath I was like okay the ice bath it's a little bit okay the ice bath it's a little bit okay the ice bath it's a little bit painful but you know it's worth it in painful but you know it's worth it in painful but you know it's worth it in the end I felt physically ill the end I felt physically ill the end I felt physically ill I felt like I had the flu and I was like I felt like I had the flu and I was like I felt like I had the flu and I was like man I work so hard to not feel this way man I work so hard to not feel this way man I work so hard to not feel this way why would I put myself through this why would I put myself through this why would I put myself through this but then as soon as I got out but then as soon as I got out but then as soon as I got out I immediately thought I want to do that I immediately thought I want to do that I immediately thought I want to do that again now some doing something at that again now some doing something at that again now some doing something at that heat I don't know the benefits of heat I don't know the benefits of heat I don't know the benefits of practicing that you know as regularly as practicing that you know as regularly as practicing that you know as regularly as as ice baths I I haven't seen any any as ice baths I I haven't seen any any as ice baths I I haven't seen any any data or research or or talk to many data or research or or talk to many data or research or or talk to many people about about that but I know it's people about about that but I know it's people about about that but I know it's it has a very similar effect which is it has a very similar effect which is it has a very similar effect which is after you do it I want to do it again
36:00after you do it I want to do it again after you do it I want to do it again and I think it goes back to that moment and I think it goes back to that moment and I think it goes back to that moment when you think something is too hard and when you think something is too hard and when you think something is too hard and then you do it then you do it then you do it and you're like hell yeah I did it I got and you're like hell yeah I did it I got and you're like hell yeah I did it I got through it what's next you know it just through it what's next you know it just through it what's next you know it just kind of helps you build that level that kind of helps you build that level that kind of helps you build that level that level of Tolerance level of Tolerance level of Tolerance um and helps you kind of just keep um and helps you kind of just keep um and helps you kind of just keep moving the bar up slowly slowly and the moving the bar up slowly slowly and the moving the bar up slowly slowly and the question I'm sure is on everyone's lips question I'm sure is on everyone's lips question I'm sure is on everyone's lips is does the code exposure the stepping is does the code exposure the stepping is does the code exposure the stepping is that ice bath ever get easier a is that ice bath ever get easier a is that ice bath ever get easier a hundred percent a hundred percent yeah I hundred percent a hundred percent yeah I hundred percent a hundred percent yeah I mean for for some people it's it takes a mean for for some people it's it takes a mean for for some people it's it takes a little bit longer but I think for many little bit longer but I think for many little bit longer but I think for many you know after five or six times it you know after five or six times it you know after five or six times it starts to get easier and easier starts to get easier and easier starts to get easier and easier um you know the hands and the feet are um you know the hands and the feet are um you know the hands and the feet are are the hardest parts because your your are the hardest parts because your your are the hardest parts because your your blood vessels and your wrists and your blood vessels and your wrists and your blood vessels and your wrists and your ankles shut because they want to send ankles shut because they want to send ankles shut because they want to send all the blood back to your act back to all the blood back to your act back to all the blood back to your act back to your core to keep you alive so it's it's your core to keep you alive so it's it's your core to keep you alive so it's it's difficult in those areas but you know difficult in those areas but you know difficult in those areas but you know after a while it just gets it just gets
37:00after a while it just gets it just gets after a while it just gets it just gets easier and easier and you know one of easier and easier and you know one of easier and easier and you know one of the one mistakes though that people make the one mistakes though that people make the one mistakes though that people make is assume as they start to feel is assume as they start to feel is assume as they start to feel comfortable they're like I want to go comfortable they're like I want to go comfortable they're like I want to go longer so they start going longer and longer so they start going longer and longer so they start going longer and they're like all right I'm gonna go they're like all right I'm gonna go they're like all right I'm gonna go longer I'm gonna go 12 minutes all right longer I'm gonna go 12 minutes all right longer I'm gonna go 12 minutes all right I'm gonna go 15 minutes all right I'm I'm gonna go 15 minutes all right I'm I'm gonna go 15 minutes all right I'm gonna go 20 minutes gonna go 20 minutes gonna go 20 minutes and eventually they get to a point where and eventually they get to a point where and eventually they get to a point where they're exposing themselves to they're exposing themselves to they're exposing themselves to hypothermia and once you get hypothermia hypothermia and once you get hypothermia hypothermia and once you get hypothermia all those benefits are gone all those benefits are gone all those benefits are gone um so we always tell people you know we um so we always tell people you know we um so we always tell people you know we only do three and a half minutes in the only do three and a half minutes in the only do three and a half minutes in the cold cold cold so we tell people like if you're feeling so we tell people like if you're feeling so we tell people like if you're feeling comfortable in there and you want to comfortable in there and you want to comfortable in there and you want to challenge yourself just move because the challenge yourself just move because the challenge yourself just move because the moment you start to move you break this moment you start to move you break this moment you start to move you break this thermal layer of heat that your body has thermal layer of heat that your body has thermal layer of heat that your body has created and the cold just hits you again created and the cold just hits you again created and the cold just hits you again and it's just back to the beginning of and it's just back to the beginning of and it's just back to the beginning of stepping in for the first time and each stepping in for the first time and each stepping in for the first time and each time that happens the release of those time that happens the release of those time that happens the release of those chemicals so dopamine norepinephrine chemicals so dopamine norepinephrine chemicals so dopamine norepinephrine adrenaline start to be released again at
38:00adrenaline start to be released again at adrenaline start to be released again at higher amounts so that you know when you higher amounts so that you know when you higher amounts so that you know when you start to feel comfortable it they start start to feel comfortable it they start start to feel comfortable it they start to slowly being released at lower levels to slowly being released at lower levels to slowly being released at lower levels but the more you challenge yourself the but the more you challenge yourself the but the more you challenge yourself the more you push yourself they're just more you push yourself they're just more you push yourself they're just being increased and increased increase being increased and increased increase being increased and increased increase and then they're released in your body and then they're released in your body and then they're released in your body for longer throughout the course of the for longer throughout the course of the for longer throughout the course of the day so there's actually kind of a day so there's actually kind of a day so there's actually kind of a technique to it like once you start to technique to it like once you start to technique to it like once you start to to really get into it yeah it seems to to really get into it yeah it seems to to really get into it yeah it seems to be like a bit of a sweet spot and also be like a bit of a sweet spot and also be like a bit of a sweet spot and also one that helps you avoid hypothermia one that helps you avoid hypothermia one that helps you avoid hypothermia which I think is a very wise move when which I think is a very wise move when which I think is a very wise move when you're doing anything like that and you you're doing anything like that and you you're doing anything like that and you mentioned kind of the loss of benefits mentioned kind of the loss of benefits mentioned kind of the loss of benefits once you do step into that range if once you do step into that range if once you do step into that range if they're maybe 15 minutes medicine they're maybe 15 minutes medicine they're maybe 15 minutes medicine getting to a stage of hypothermia in getting to a stage of hypothermia in getting to a stage of hypothermia in terms of the limit of benefits is there terms of the limit of benefits is there terms of the limit of benefits is there a limited benefits of how many times per a limited benefits of how many times per a limited benefits of how many times per day how many times per week have you got day how many times per week have you got day how many times per week have you got a recommendation on that yeah so the a recommendation on that yeah so the a recommendation on that yeah so the leading researcher on this is Dr Susanna leading researcher on this is Dr Susanna leading researcher on this is Dr Susanna soberg out of Denmark soberg out of Denmark soberg out of Denmark um she's the one who everybody has been um she's the one who everybody has been um she's the one who everybody has been quoting and she says 11 minutes per week quoting and she says 11 minutes per week quoting and she says 11 minutes per week broken up into three to five minute broken up into three to five minute broken up into three to five minute sessions so
39:00sessions so sessions so um for for us at reconnect you know it's um for for us at reconnect you know it's um for for us at reconnect you know it's we generally say three times a week and we generally say three times a week and we generally say three times a week and I can certainly verify that information I can certainly verify that information I can certainly verify that information from her because when I first started from her because when I first started from her because when I first started doing it it I was doing it once a week doing it it I was doing it once a week doing it it I was doing it once a week as soon as we started doing it three as soon as we started doing it three as soon as we started doing it three times a week my whole body transformed I times a week my whole body transformed I times a week my whole body transformed I wasn't like I wasn't fat I was just wasn't like I wasn't fat I was just wasn't like I wasn't fat I was just inflamed I just had this whole layer of inflamed I just had this whole layer of inflamed I just had this whole layer of inflammation all around my body like I inflammation all around my body like I inflammation all around my body like I was exercising regularly and I was just was exercising regularly and I was just was exercising regularly and I was just like man why aren't I seeing any any like man why aren't I seeing any any like man why aren't I seeing any any changes changes changes and after like two months of doing three and after like two months of doing three and after like two months of doing three times a week my friend was like hey did times a week my friend was like hey did times a week my friend was like hey did you lose weight and I was like no I you lose weight and I was like no I you lose weight and I was like no I don't think so and she's like look at don't think so and she's like look at don't think so and she's like look at the photos that I took of you between the photos that I took of you between the photos that I took of you between the last three months and I was like wow the last three months and I was like wow the last three months and I was like wow like it was a huge huge difference so it like it was a huge huge difference so it like it was a huge huge difference so it just cut all of that all of that just cut all of that all of that just cut all of that all of that inflammation away so I think you know inflammation away so I think you know inflammation away so I think you know along with the mental benefits of this
40:00along with the mental benefits of this along with the mental benefits of this like inflammation I think is one of the like inflammation I think is one of the like inflammation I think is one of the biggest ones that I see with with myself biggest ones that I see with with myself biggest ones that I see with with myself and with our members as well yeah that's and with our members as well yeah that's and with our members as well yeah that's insane and it makes a lot of sense as insane and it makes a lot of sense as insane and it makes a lot of sense as well because of we all are well not all well because of we all are well not all well because of we all are well not all of us but many of us experience a lot of of us but many of us experience a lot of of us but many of us experience a lot of inflammation so if it's something that inflammation so if it's something that inflammation so if it's something that really does impact her on such a really does impact her on such a really does impact her on such a fundamental level it allows you to do it fundamental level it allows you to do it fundamental level it allows you to do it on a consistent basis and it's something on a consistent basis and it's something on a consistent basis and it's something so far away from the norm did you make so far away from the norm did you make so far away from the norm did you make any adjustments to your diet during that any adjustments to your diet during that any adjustments to your diet during that time as well no yeah it was really no time as well no yeah it was really no time as well no yeah it was really no changes changes um that was almost the only thing that I um that was almost the only thing that I um that was almost the only thing that I was doing and you know I'm sure it was a was doing and you know I'm sure it was a was doing and you know I'm sure it was a combination of things because I had I combination of things because I had I combination of things because I had I had changed my diet a little bit about had changed my diet a little bit about had changed my diet a little bit about six months prior I was always exercising six months prior I was always exercising six months prior I was always exercising you know a few times a week I live in a you know a few times a week I live in a you know a few times a week I live in a nice warm place so I always get a lot of nice warm place so I always get a lot of nice warm place so I always get a lot of sun I'm always in the water sun I'm always in the water sun I'm always in the water um but really nothing else had had um but really nothing else had had um but really nothing else had had changed so I I do kind of changed so I I do kind of changed so I I do kind of give a lot of credit to the cold for give a lot of credit to the cold for give a lot of credit to the cold for that for that reason I think that's a
41:00that for that reason I think that's a that for that reason I think that's a nice thing for a lot of people to hear nice thing for a lot of people to hear nice thing for a lot of people to hear who maybe are doing the same with their who maybe are doing the same with their who maybe are doing the same with their nutrition their training and maybe nutrition their training and maybe nutrition their training and maybe looking for that Missing Link it might looking for that Missing Link it might looking for that Missing Link it might be worth them trying and seeing how it be worth them trying and seeing how it be worth them trying and seeing how it goes as well so brilliant that we've goes as well so brilliant that we've goes as well so brilliant that we've been able to tie those two together and been able to tie those two together and been able to tie those two together and something I want to take a side step something I want to take a side step something I want to take a side step onto now and something I know that you onto now and something I know that you onto now and something I know that you are Keen to discuss is the addiction are Keen to discuss is the addiction are Keen to discuss is the addiction side of things and I've not openly side of things and I've not openly side of things and I've not openly spoken to someone with a porn addiction spoken to someone with a porn addiction spoken to someone with a porn addiction full stop let alone on a podcast so I'm full stop let alone on a podcast so I'm full stop let alone on a podcast so I'm curious to get your take on that I'm curious to get your take on that I'm curious to get your take on that I'm really Keen to just kind of demystify a really Keen to just kind of demystify a really Keen to just kind of demystify a lot these taboo subjects and I even lot these taboo subjects and I even lot these taboo subjects and I even heard something recently on someone heard something recently on someone heard something recently on someone else's podcast when they were saying else's podcast when they were saying else's podcast when they were saying like a porn addiction is very much like like a porn addiction is very much like like a porn addiction is very much like any other addiction and quite often it any other addiction and quite often it any other addiction and quite often it has nothing really to do with the has nothing really to do with the has nothing really to do with the substance or the act it has everything substance or the act it has everything substance or the act it has everything to do with the psychological side of to do with the psychological side of to do with the psychological side of things more so than what you choose as things more so than what you choose as things more so than what you choose as your addiction and that made a lot of your addiction and that made a lot of your addiction and that made a lot of sense to me as well so I'm Keen to get sense to me as well so I'm Keen to get sense to me as well so I'm Keen to get your take on the porn addiction where your take on the porn addiction where your take on the porn addiction where did it start what did it do to you and did it start what did it do to you and did it start what did it do to you and how have you been able to overcome it how have you been able to overcome it how have you been able to overcome it yeah mine mine was kind of complicated yeah mine mine was kind of complicated yeah mine mine was kind of complicated um so I broke my neck when I was 21. and
42:00um so I broke my neck when I was 21. and um so I broke my neck when I was 21. and so I lost a little I had a little bit of so I lost a little I had a little bit of so I lost a little I had a little bit of nerve damage nerve damage nerve damage and so I had problem I had some some and so I had problem I had some some and so I had problem I had some some issues sexually and the doctors were issues sexually and the doctors were issues sexually and the doctors were really no help really no help really no help um they were like yeah just just you um they were like yeah just just you um they were like yeah just just you know keep trying what I really needed know keep trying what I really needed know keep trying what I really needed was to probably talk to a sex therapist was to probably talk to a sex therapist was to probably talk to a sex therapist but I because I had a nerve damage I had but I because I had a nerve damage I had but I because I had a nerve damage I had a little bit less feeling at the time a little bit less feeling at the time a little bit less feeling at the time so I thought I had to stimulate myself so I thought I had to stimulate myself so I thought I had to stimulate myself more in order to have an orgasm so more in order to have an orgasm so more in order to have an orgasm so that's sort of when the porn started as that's sort of when the porn started as that's sort of when the porn started as the years went on the years went on the years went on I just thought well I just thought well I just thought well that's what I need now because of my that's what I need now because of my that's what I need now because of my injury and so it just increased an injury and so it just increased an injury and so it just increased an increase and increased and increase and increased and increase and increased and yeah it kind of got to a point where the yeah it kind of got to a point where the yeah it kind of got to a point where the over stimulation like you know people a over stimulation like you know people a over stimulation like you know people a lot of people talk about this who've lot of people talk about this who've lot of people talk about this who've studied it when you're watching porn studied it when you're watching porn studied it when you're watching porn your dopamine levels are are really high
43:00your dopamine levels are are really high your dopamine levels are are really high right you're releasing higher amounts of right you're releasing higher amounts of right you're releasing higher amounts of dopamine dopamine dopamine but then when you're actually with a but then when you're actually with a but then when you're actually with a person in real life suddenly your person in real life suddenly your person in real life suddenly your dopamine is not being released as as dopamine is not being released as as dopamine is not being released as as high so it starts to change the high so it starts to change the high so it starts to change the experiences the intimate experiences experiences the intimate experiences experiences the intimate experiences that you have with other humans so it that you have with other humans so it that you have with other humans so it started to affect my relationships started to affect my relationships started to affect my relationships luckily after my depression I was like luckily after my depression I was like luckily after my depression I was like okay okay okay I need to address this how do I do it I need to address this how do I do it I need to address this how do I do it and I actually found Tantra and Taoism and I actually found Tantra and Taoism and I actually found Tantra and Taoism and I learned a lot about using you know and I learned a lot about using you know and I learned a lot about using you know using my breath to control it but it was using my breath to control it but it was using my breath to control it but it was a lot of it for me was just a a lot of it for me was just a a lot of it for me was just a misconception that I needed it because misconception that I needed it because misconception that I needed it because of my accident of my accident of my accident but when I stopped it but when I stopped it but when I stopped it all that feeling that I thought was gone all that feeling that I thought was gone all that feeling that I thought was gone just came back but it was you know there just came back but it was you know there just came back but it was you know there was a moment during my depression where was a moment during my depression where was a moment during my depression where I just felt like I just could not think I just felt like I just could not think I just felt like I just could not think of anything else and I don't know you of anything else and I don't know you of anything else and I don't know you know know know whether that's a side effect of
44:00whether that's a side effect of whether that's a side effect of depression you know just wanting to pull depression you know just wanting to pull depression you know just wanting to pull you away from your thoughts and towards you away from your thoughts and towards you away from your thoughts and towards something that just feels good because something that just feels good because something that just feels good because of how shitty you're feeling all the of how shitty you're feeling all the of how shitty you're feeling all the time but yeah I mean it was it was it time but yeah I mean it was it was it time but yeah I mean it was it was it was pretty intense there for for a was pretty intense there for for a was pretty intense there for for a moment and like I said it's it's still moment and like I said it's it's still moment and like I said it's it's still something that I have to work on but you something that I have to work on but you something that I have to work on but you know now at least I have tools and know now at least I have tools and know now at least I have tools and there's a lot of teachers that I found there's a lot of teachers that I found there's a lot of teachers that I found online and in other places who have some online and in other places who have some online and in other places who have some amazing practices specifically for men amazing practices specifically for men amazing practices specifically for men to help them kind of reconnect their to help them kind of reconnect their to help them kind of reconnect their body and kind of push all that [ __ ] body and kind of push all that [ __ ] body and kind of push all that [ __ ] aside because in the end it is just aside because in the end it is just aside because in the end it is just super super unhealthy and can really super super unhealthy and can really super super unhealthy and can really affect affect affect um you know the quality of your um you know the quality of your um you know the quality of your relationships absolutely and can you run relationships absolutely and can you run relationships absolutely and can you run us through some of those practices that us through some of those practices that us through some of those practices that you found most valuable for you so the you found most valuable for you so the you found most valuable for you so the first is semen retention for the taoists first is semen retention for the taoists first is semen retention for the taoists kind of have a chart like depending on kind of have a chart like depending on kind of have a chart like depending on your age how many times you a week or a your age how many times you a week or a your age how many times you a week or a month you should ejaculate I think it's
45:00month you should ejaculate I think it's month you should ejaculate I think it's a super powerful thing to to work on a super powerful thing to to work on a super powerful thing to to work on because you know in every orgasm it's because you know in every orgasm it's because you know in every orgasm it's 220 million sperm cells that you're 220 million sperm cells that you're 220 million sperm cells that you're releasing from your body it's tons of releasing from your body it's tons of releasing from your body it's tons of energy it's tons of nutrients and then energy it's tons of nutrients and then energy it's tons of nutrients and then your body has to work extra hard to your body has to work extra hard to your body has to work extra hard to replace those so guys that are just replace those so guys that are just replace those so guys that are just ejaculating you know every single day or ejaculating you know every single day or ejaculating you know every single day or every other day I feel like that's a every other day I feel like that's a every other day I feel like that's a crazy waste of energy so the first is to crazy waste of energy so the first is to crazy waste of energy so the first is to to stop doing that or just try and start to stop doing that or just try and start to stop doing that or just try and start doing that less the second one is doing that less the second one is doing that less the second one is rather than you know sitting down and rather than you know sitting down and rather than you know sitting down and you know touching yourself you just you know touching yourself you just you know touching yourself you just start working on taking some slow deep start working on taking some slow deep start working on taking some slow deep breaths and just focusing on your body breaths and just focusing on your body breaths and just focusing on your body and just thinking about the areas around and just thinking about the areas around and just thinking about the areas around your body and just breathing around them your body and just breathing around them your body and just breathing around them slow deep breathing is slow deep breathing is slow deep breathing is a really incredible thing to do just by a really incredible thing to do just by a really incredible thing to do just by yourself or with a partner like we don't yourself or with a partner like we don't yourself or with a partner like we don't realize
46:00realize realize especially for guys who experience especially for guys who experience especially for guys who experience premature ejaculation that that rapid premature ejaculation that that rapid premature ejaculation that that rapid quick breathing is what induces an quick breathing is what induces an quick breathing is what induces an orgasm so breathing slower like orgasm so breathing slower like orgasm so breathing slower like practicing that more often really helps practicing that more often really helps practicing that more often really helps you to control a lot of those a lot of you to control a lot of those a lot of you to control a lot of those a lot of those feelings but I've also done like those feelings but I've also done like those feelings but I've also done like fasts where you know you do a week with fasts where you know you do a week with fasts where you know you do a week with no masturbation and no sexual thoughts no masturbation and no sexual thoughts no masturbation and no sexual thoughts so every time a sexual thought pops into so every time a sexual thought pops into so every time a sexual thought pops into your head you just try and push it out your head you just try and push it out your head you just try and push it out it's a great exercise for it's a great exercise for it's a great exercise for a recognizing how much time you spend a recognizing how much time you spend a recognizing how much time you spend thinking about sex because we all I thinking about sex because we all I thinking about sex because we all I think spend a crazy amount of time think spend a crazy amount of time think spend a crazy amount of time thinking about it and so if we could thinking about it and so if we could thinking about it and so if we could sometimes maybe take a week every once sometimes maybe take a week every once sometimes maybe take a week every once in a while in a while in a while and focus on other things direct our and focus on other things direct our and focus on other things direct our energy towards other things it's kind of energy towards other things it's kind of energy towards other things it's kind of incredible uh how much we can accomplish
47:00incredible uh how much we can accomplish incredible uh how much we can accomplish so I think doing like a and you can so I think doing like a and you can so I think doing like a and you can start small too right like depending on start small too right like depending on start small too right like depending on where you're at you could do a 40 a 48 where you're at you could do a 40 a 48 where you're at you could do a 40 a 48 Hours 72 hour fast where you just don't Hours 72 hour fast where you just don't Hours 72 hour fast where you just don't touch yourself sexually you don't think touch yourself sexually you don't think touch yourself sexually you don't think about you know you don't have sexual about you know you don't have sexual about you know you don't have sexual fantasies and you don't have sex so I fantasies and you don't have sex so I fantasies and you don't have sex so I think just kind of a few of those are think just kind of a few of those are think just kind of a few of those are can be really helpful and do you think can be really helpful and do you think can be really helpful and do you think those with the challenges behind you those with the challenges behind you those with the challenges behind you know too much porn maybe too much know too much porn maybe too much know too much porn maybe too much ejaculation Etc will experience the most ejaculation Etc will experience the most ejaculation Etc will experience the most benefits here and there's other people benefits here and there's other people benefits here and there's other people who maybe have a healthier relationship who maybe have a healthier relationship who maybe have a healthier relationship that maybe won't find this as that maybe won't find this as that maybe won't find this as advantageous because I think there's a advantageous because I think there's a advantageous because I think there's a bit of a battle in the conversation bit of a battle in the conversation bit of a battle in the conversation behind the nofap people the porn is behind the nofap people the porn is behind the nofap people the porn is ruining your lives people versus others ruining your lives people versus others ruining your lives people versus others who you know if we look at it from an who you know if we look at it from an who you know if we look at it from an alcohol perspective that the difference alcohol perspective that the difference alcohol perspective that the difference between an alcoholic and someone who can between an alcoholic and someone who can between an alcoholic and someone who can entertain alcohol on a irregular basis entertain alcohol on a irregular basis entertain alcohol on a irregular basis can take it for what it is and leave it can take it for what it is and leave it can take it for what it is and leave it do you think that there's an argument do you think that there's an argument do you think that there's an argument between the two or do you think that between the two or do you think that between the two or do you think that avoiding porn at all costs is probably avoiding porn at all costs is probably avoiding porn at all costs is probably the best idea and practice in the SEMA
48:00the best idea and practice in the SEMA the best idea and practice in the SEMA retention Etc can only be valuable oh retention Etc can only be valuable oh retention Etc can only be valuable oh yeah I mean you know it depends on yeah I mean you know it depends on yeah I mean you know it depends on people can do like I I definitely don't people can do like I I definitely don't people can do like I I definitely don't want to give the impression that I think want to give the impression that I think want to give the impression that I think porn is bad like if you watch porn porn is bad like if you watch porn porn is bad like if you watch porn you're bad right uh it's definitely not you're bad right uh it's definitely not you're bad right uh it's definitely not like that like there there are healthy like that like there there are healthy like that like there there are healthy ways of doing everything but I do think ways of doing everything but I do think ways of doing everything but I do think for men specifically for men because I for men specifically for men because I for men specifically for men because I think men are much more into visual porn think men are much more into visual porn think men are much more into visual porn women are much more into literary porn women are much more into literary porn women are much more into literary porn so women a lot of times get their their so women a lot of times get their their so women a lot of times get their their interest from from writing men have to interest from from writing men have to interest from from writing men have to see it and so I think men have a much see it and so I think men have a much see it and so I think men have a much higher inclination to form an addiction higher inclination to form an addiction higher inclination to form an addiction uh to something like porn and I think uh to something like porn and I think uh to something like porn and I think way more men are addicted to it than way more men are addicted to it than way more men are addicted to it than they actually want to admit which is they actually want to admit which is they actually want to admit which is part of the reason why I try and talk part of the reason why I try and talk part of the reason why I try and talk about this more and so I'm glad you you about this more and so I'm glad you you about this more and so I'm glad you you brought it up but with the with the brought it up but with the with the brought it up but with the with the partners as well a fast like a week-long
49:00partners as well a fast like a week-long partners as well a fast like a week-long fast is an incredible thing because you fast is an incredible thing because you fast is an incredible thing because you know if both you and your partner do know if both you and your partner do know if both you and your partner do this and you don't think about anything this and you don't think about anything this and you don't think about anything sexually for a week and you don't touch sexually for a week and you don't touch sexually for a week and you don't touch each other for a week after that week each other for a week after that week each other for a week after that week the sex is going to be amazing you know the sex is going to be amazing you know the sex is going to be amazing you know what I mean like you take that long and what I mean like you take that long and what I mean like you take that long and you don't think about it and suddenly you don't think about it and suddenly you don't think about it and suddenly you're back together oh my God yeah do you're back together oh my God yeah do you're back together oh my God yeah do it it's not like I'm saying you have to it it's not like I'm saying you have to it it's not like I'm saying you have to do that all the time but do that all the time but do that all the time but um I I I've had great experience with it um I I I've had great experience with it um I I I've had great experience with it I know a lot of others who who practice I know a lot of others who who practice I know a lot of others who who practice that regularly too who like Rave about that regularly too who like Rave about that regularly too who like Rave about it so I think you know we all a lot of it so I think you know we all a lot of it so I think you know we all a lot of us are are fasting with food us are are fasting with food us are are fasting with food it's really no different right we see it's really no different right we see it's really no different right we see benefits we don't have to do it every benefits we don't have to do it every benefits we don't have to do it every day we choose when we do it right so I day we choose when we do it right so I day we choose when we do it right so I think as long as you I'm not like a think as long as you I'm not like a think as long as you I'm not like a strict strict strict anything I would say like I practice anything I would say like I practice anything I would say like I practice breath work every day like no questions breath work every day like no questions breath work every day like no questions asked but in terms of everything else asked but in terms of everything else asked but in terms of everything else yeah it's it's up to the individual for
50:00yeah it's it's up to the individual for yeah it's it's up to the individual for sure yeah and I think there's some sure yeah and I think there's some sure yeah and I think there's some beauty to voluntary restriction you know beauty to voluntary restriction you know beauty to voluntary restriction you know voluntary abstinence in anything like voluntary abstinence in anything like voluntary abstinence in anything like you said with the food side of things so you said with the food side of things so you said with the food side of things so many people intimate and fast and see many people intimate and fast and see many people intimate and fast and see the value of that so many people go on the value of that so many people go on the value of that so many people go on periods of times where they're periods of times where they're periods of times where they're alcohol-free where they're quote unquote alcohol-free where they're quote unquote alcohol-free where they're quote unquote junk food free and then always when they junk food free and then always when they junk food free and then always when they come back to it a their relationship come back to it a their relationship come back to it a their relationship tends to be a little bit healthier with tends to be a little bit healthier with tends to be a little bit healthier with it as long as they didn't demonize it in it as long as they didn't demonize it in it as long as they didn't demonize it in the process I think that's a big one and the process I think that's a big one and the process I think that's a big one and then the second aspect is it kind of then the second aspect is it kind of then the second aspect is it kind of heightens the sensitivity to those heightens the sensitivity to those heightens the sensitivity to those things as well so as long as you've things as well so as long as you've things as well so as long as you've created a relatively healthy created a relatively healthy created a relatively healthy relationship with those things and relationship with those things and relationship with those things and you're also not lacking in that you're also not lacking in that you're also not lacking in that department and you know the excuse not department and you know the excuse not department and you know the excuse not to have sex for a week is just so that to have sex for a week is just so that to have sex for a week is just so that you don't have to spend time with your you don't have to spend time with your you don't have to spend time with your partner then I think it could be partner then I think it could be partner then I think it could be probably a pretty valuable thing as well probably a pretty valuable thing as well probably a pretty valuable thing as well always go the other side but dude I love always go the other side but dude I love always go the other side but dude I love that and coming to the back end of this that and coming to the back end of this that and coming to the back end of this podcast now I've got a couple of final podcast now I've got a couple of final podcast now I've got a couple of final questions for you and the first is what questions for you and the first is what questions for you and the first is what impact do you want to have on the world impact do you want to have on the world impact do you want to have on the world of the work that you do for me I think of the work that you do for me I think of the work that you do for me I think if I were to simplify it it's just to
51:00if I were to simplify it it's just to if I were to simplify it it's just to have people understand how powerful have people understand how powerful have people understand how powerful their bodies are in terms of healing their bodies are in terms of healing their bodies are in terms of healing themselves themselves themselves um I think we've been we've been fed a um I think we've been we've been fed a um I think we've been we've been fed a lot that we need external things for our lot that we need external things for our lot that we need external things for our bodies for our minds whether that be bodies for our minds whether that be bodies for our minds whether that be medicine whether that be pills whether medicine whether that be pills whether medicine whether that be pills whether that be consumer products and I'm very that be consumer products and I'm very that be consumer products and I'm very lucky to live in a place where I have lucky to live in a place where I have lucky to live in a place where I have access to Nature not a lot of people access to Nature not a lot of people access to Nature not a lot of people have that have that have that um but I've found that you know nature um but I've found that you know nature um but I've found that you know nature and your body is is really all that you and your body is is really all that you and your body is is really all that you need in the end so I think just if I need in the end so I think just if I need in the end so I think just if I were to impact the world it would just were to impact the world it would just were to impact the world it would just help be to help people understand that help be to help people understand that help be to help people understand that that simple fact amazing and Kevin that simple fact amazing and Kevin that simple fact amazing and Kevin what's the best place for people to find what's the best place for people to find what's the best place for people to find you if they want to keep up with the you if they want to keep up with the you if they want to keep up with the work that you're doing yeah so my work that you're doing yeah so my work that you're doing yeah so my breathing is at stasisbreath.com at the breathing is at stasisbreath.com at the breathing is at stasisbreath.com at the ice baths are at reconnect.mx so if ice baths are at reconnect.mx so if ice baths are at reconnect.mx so if you're ever in Playa del Carmen and you you're ever in Playa del Carmen and you you're ever in Playa del Carmen and you want to come do a breath work and ice
52:00want to come do a breath work and ice want to come do a breath work and ice bath session uh we're at reconnect and bath session uh we're at reconnect and bath session uh we're at reconnect and and then we're actually going to be and then we're actually going to be and then we're actually going to be building our own we're designing our own building our own we're designing our own building our own we're designing our own ice bath right now which is called the ice bath right now which is called the ice bath right now which is called the avocado and that's avocadoice bath.com avocado and that's avocadoice bath.com avocado and that's avocadoice bath.com awesome I'll put all those in the notes awesome I'll put all those in the notes awesome I'll put all those in the notes below and if well if I should say when below and if well if I should say when below and if well if I should say when I'm back in Mexico and if I'm close to I'm back in Mexico and if I'm close to I'm back in Mexico and if I'm close to play.com enough to hit you up for that play.com enough to hit you up for that play.com enough to hit you up for that ice bath as well dude thank you it's ice bath as well dude thank you it's ice bath as well dude thank you it's been a pleasure thank you so much for been a pleasure thank you so much for been a pleasure thank you so much for having me