Breathe Under Pressure (Four Breathing Exercises in 40 Minutes)

Your breathing is already controlling your day, you just might not notice it until stress takes over. We break down how to turn breath into a practical skill you can train for calmer nerves, better sleep, and cleaner decision-making when the pressure is on. You’ll hear simple breathing ratios you can try immediately, plus how to fit breathwork into a real schedule when “20 minutes a day” feels impossible.

We start with paced breathing for relaxation, including the 4-second inhale and 6-second exhale pattern that helps slow your respiratory rate and reverse the stress response. Then we get measurable: we share a one-minute baseline check so you can track your normal breathing rate and see changes after just a minute of intentional breathing. For sleep, we talk through a bedtime-focused 3-second inhale and 7-second exhale approach, including why deep relaxation can feel unfamiliar if you’ve been running stressed for years and how to start safely so it supports your routine.

Next we cover the physiological sigh, also known as the double inhale, as a quick reset for anxiety, performance nerves, or that “closed off” feeling when your brain spins. We also tackle box breathing with more nuance: it can be a powerful performance tool in high-demand jobs like firefighting, but breath holds and CO2 tolerance matter, and a one-size plan can backfire. We close by tying mindful breathing to attention control, nasal breathing to recovery, and a simple habit-building plan you can maintain.

Subscribe for more practical training you can use immediately, share this with someone who needs a calmer reset, and leave a review if it helps. Which breathing tool are you trying first today?

Transcript

SPEAKER_01 1:02

I promised the listeners a breathing exercise.

SPEAKER_00 1:09

It's fine. When we're when we look at when we look at breathing and the different types of breathing patterns, where where's the appropriate time to utilize the breathing?

SPEAKER_03 1:23

Sure.

SPEAKER_00 1:24

And throughout the day, you can practice these these things, like or these forms of breathing, right? Pace breathing, I or the normal lengthening of the inhale, lengthening of the exhale, right? If we're looking for relaxation, typically your exhale is longer than your inhale. Okay.

SPEAKER_01 1:50

So paced paced breathing.

SPEAKER_00 1:54

Is a ratio. Is it we're looking at a ratio? You know, typically what I look at is four, six. So four second inhale, six second exhale.

SPEAKER_01 2:07

So a shorter inhale, longer exhale.

SPEAKER_00 2:11

Mm-hmm.

SPEAKER_01 2:12

Okay.

SPEAKER_00 2:13

And if you struggle with that, I start you out with a five, five. So you're still getting 10 respirations, or you're getting you're still getting, sorry, you're still getting 10 seconds for six respirations a minute. Right? So we're looking to drive the respiratory rate down. That way you are your system is more regulated, right? I I'd have to go and find the article, but there's an article of where it states between five to six respirations is peak performance or optimal performance of the respiratory system. So link it.

SPEAKER_01 2:54

We'll reference it in the in the comments section or whatever. Okay, so we start off pace breathing, inhale for four, exhale for six, inhale for five, exhale for five. And we do that for two to three minutes.

SPEAKER_00 3:16

So there's again, there's research that shows 20 minutes a day. When I'm looking at someone and I'm saying that, they look at me and go, I don't have 20 minutes. And I'm looking at them and going, okay, that's cool. Five minutes in the morning, five minutes in the afternoon, five minutes before you get off from work, five minutes before bed. Right? One, that's more time, more practice reps. So for me, and I'm looking to build in someone's practice, truly get them to breathe. Yeah, you by all means break it up into smaller portions, right? If you only have if you only have time for two or three minutes, do it for two or three minutes. But try and do two or three minutes throughout the day.

SPEAKER_03 4:07

Yeah.

SPEAKER_00 4:08

Because that's more reps. Especially if we're looking at the pace breathing or the ratio breathing. You're looking to find ways to lengthen the exhale, lengthen the inhale to slow and lower your respir, your respiratory rate.

SPEAKER_01 4:26

Right. Because so one of the things I've I've added for people too when I'm just introducing, because I like to introduce this breath as well, is because there's an intentional breath choice, right? Like if I'm inhaling for four and I'm exhaling for six, even if I do it, like you said, for two minutes, there's a conscious choice to do it, which is also telling the brain we're okay. Right. So you s you intentionally pace your breathing, it reverses the stress response, it starts to slow the heart rate. So if you're only doing it, you know, a couple of times a day, two minutes, three minutes, five minutes, it's still something. And I think you immediately start to see it benefit you.

Find Your Baseline Breathing Rate

SPEAKER_00 5:22

Yeah. There's there's an activity. When I'm talking about energy management and introducing the breath, right? I always open this up. I'm like, hey, there's a technique, there's a technique that you do every day. Now let's harness it. I will I want them to breathe for one minute. Normal breath, don't extend it, don't, don't change your breath, just breathe normal for one minute. That'll give you a roundabout of what your respiratory rate is, right? So every time you breathe in, you breathe out. That's one, right? Normal breath, don't don't change it. Oftentimes, from my experience, we're looking at anywhere from I've had people start out at six all the way up to 42. Now, I did question that individual because that to me is hyperventilation. And he was not, I don't think he was counting. I think when I called him out, I shook him and he was like, oh, 42.

SPEAKER_03 6:21

Right? Yeah.

SPEAKER_00 6:22

But that's okay, but again, that's okay. It's military for you, right? Or I'll have those people be like, I wasn't counting, brother. I can't count 27 individual people at the same time. That's why I said you count. But you're taking it and you're breathing in and out for one minute. There's your respiratory rate. Ideally, right? Typically, we're anywhere from 11, maybe seven, seven to twenty one is probably around the average of the the typical person that I've used this for.

unknown 6:59

Okay.

SPEAKER_00 6:59

Then I'll take them through one minute, one minute, five seconds in, five seconds out. One minute. And then I would have them go through the normal breathing again after that for one minute. Oftentimes your respiratory rate lowers in one minute of pace breathing. And then they look at me and be like, okay. Now I'm like, how do you feel? When we started the three-minute exercise to now, how do you feel? Some will say I didn't change. Others will be like, I feel more relaxed. Did your respiratory rate change? Yes. Well, that's why you're more relaxed. It's because your body, your system is regulating itself to a more optimal state. So in three minutes, I can show someone the benefit of the breath, and then I look at them and go, all right, now that you know this, are you going to implement the training regimen?

SPEAKER_01 8:05

Right.

SPEAKER_00 8:05

And oftentimes it's oftentimes it's no because it's it's hard.

SPEAKER_01 8:11

Yeah.

SPEAKER_00 8:12

It's hard. You have to be conscious about your breath because it is the one thing that does happen automatically, but you also have control of it. So are we building the awareness around our we are breathing quickly, even at a low, a at a resting state, to be able to go, okay. I'm I'm I'm aware. I'm staring at my computer screen because I'm an admin guy, and I can tell that my breath is not low and slow. Let me engage in this for two or three minutes, five minutes, right? And you can do that throughout the day. Then I I I go, all right, if you really want benefit, do it before you go to sleep.

SPEAKER_01 8:59

Yeah.

SPEAKER_00 9:00

Do it before you go to sleep. And the ratio that I give them at bedtime is three second inhale, seven second exhale. Because there's research, and I'll we'll link it again. In 2014, for insomnia, a breathing ratio of three seven helped individuals get into a deeper deeper stage of sleep faster. Right. So the ratio changes based on where you at, but where you're at in the moment. But if I know that I'm gonna get deeper sleep quicker, I'll breathe before bed. Yes, sir. And I give you a story. I had a I had a paratrooper gave me and was like, struggling with sleep. I know I can see it in your eyes. They're red, they're red.

SPEAKER_01 9:51

I can tell.

SPEAKER_00 9:53

We right, and I'm not gonna shy away from it. I can tell. If I can tell, everybody can tell that you're sleepy, and that's what his nickname was. He was sleepy. Oh I prescribed him the breathing before bed. He showed up late to formation the next day because he was still sleeping. First sergeant was pissed. I was like, hey, first sergeant, let me talk to you real quick. Yes, yes, he is he is not here. This is probably why. Yeah, still do what you need to do, but let's also kind of celebrate this.

SPEAKER_03 10:32

Yeah. Like we'll fix it.

SPEAKER_00 10:36

This paratrooper comes in and he's anxious because he overslept.

SPEAKER_01 10:42

Yeah.

Bedtime Breathing For Deeper Sleep

SPEAKER_00 10:42

But that's the power of being embedded and being able to talk to the leadership and go, hey, he can't. This is probably why. Let's do what we need to do, but also celebrate this because now we can have corrective action of going, hey, make sure you set your alarm before you go into some deep, deep breathing.

SPEAKER_01 11:01

Sure. I will also add, yeah. Well, I will also add to, you know, that for a lot of these things, like a lot of these, you know, if there's like nutrition changes or, you know, something that could increase sleep or even relaxation, because I would also say oftentimes when working with somebody and we're adding in a tool that helps relax them and they don't know the last time they've been relaxed, we often mistake relaxed for sleepy. So I will very much like, hey, this could be one of the side effects. It's a good thing. Let's do it on the weekend if we're concerned, you know. So you also have the choice of when to start something like that.

SPEAKER_00 11:43

So it was he he came, he came right up to me and was like, Matt, that was the best night of sleep I've had in a long time. And I said, Good. It's amazing. First sergeant wants to see you.

SPEAKER_01 11:56

Tiny changes with with big impact. I think, you know, so breathing is so important. I want to also mention a very, very favorite, and I know it's a very common phrase, but there is a lot of validity behind the body keeps the score, you know, that at some point we at some point we were breathing appropriately, right? Like at some point in our lives. And so I think sometimes, like to go back to your three-minute routine, that when you're introducing somebody to something, it's not for the first time, it's like back to. So I think that's one of the reasons, right? Kind of like riding a bike, that when we introduce ourselves to a breath that feels unfamiliar, it's likely not. Right. Like it's it's likely not. It's just taking us back to or reminding our body because our body has been overstimulated, overworked, overanxious from its environment and our reaction to it. So bringing it back to something that it used to do, I think, I think is also why the breath is so powerful. Because, you know, yes, there's all the science, it increases, it increases serotonin, it nourishes, you know, the cells in our body, it nourishes our brain. I mean, we have to do it to stay alive. But Matt's talking about these ratios to give us an idea, but we're also just hinting at our body to get back to something it used to do. Spend a minute getting to know yourself and how your breath is doing, establish a baseline. We love metrics. But one minute of intentional breath work reminds the body. It takes it from there. You know, like now, obviously, you're gonna stop and you're gonna get back into your crazy ass life, which means we need to do it again. We need to do it again. It's not always the time to breathe slow. There are definitely times to breathe fast or to let, you know, your body take over how it needs to breathe for the situation, but to remind it of what it is and can do in the shower, like you said, on your way to work. I love recommending breathing when somebody is on their way home as like a transition, right? Like as a really great task switch when they're laying down in bed before, you know, like you can pace breathe while you're doom scrolling.

SPEAKER_02 14:17

Yeah.

SPEAKER_01 14:19

Like if that's where you're gonna try it on, send it.

The Physiological Sigh For Stress

SPEAKER_00 14:23

Can't I can't wait for MG to come on. Yeah, I really can't. Like, I'm super pumped for him to come on and talk with us, you know. Yeah, science of sleep, like it's gonna be great because the breath, to me, the breath is that powerful. And when you can utilize the breath again at a calm state, slowly increase the stress to a point to where you have now operationalized your breathing, it has that much power to turn back into a truly an automatic function of this is what I'm going to do, this happens, right? Not be I'm be willing to go out on a limb and say a lot of us haven't breathed appropriately since we were babies.

SPEAKER_01 15:20

Right.

SPEAKER_00 15:21

Since we were babies, because while that body keeps score, great book, unless and again, unless you've had you had a traumatic life from the moment you were born to adult, your body is literally existing to stay alive. But I would encourage even new parents to really look at their child when they sleep or they're resting, and look how slow their breathing is because they are calm. We haven't breathed optimally, I believe, since we were babies.

unknown 16:03

Yeah.

SPEAKER_00 16:03

Because again, the body starts to keep score and it starts to change and learn based on our environment that we've we grew up in.

SPEAKER_01 16:12

But that's also, you know, but the muscle memory is why, you know, when you remind it what it can do, you know, it it remembers. And I I guess I'm saying that because it's probably one of the easiest, fastest habits you can build because it's one that used to exist. You know, and so you you it's not that we're building something from the ground up or it's something that you've never done. We're just reintroducing it.

SPEAKER_00 16:42

So I think that's the difference between relaxation breathing, which is what pace breathing is really there for to relax you, to learning a new form of breathing, which is the physiological sigh. We don't go around force sighing, at least I don't. I mean, rarely see people do it, but that is another breathing technique that can be used in the moment of stress.

SPEAKER_01 17:13

Okay, so tell us about the physiological sigh.

SPEAKER_00 17:16

The physiological sig is often called the double inhale. The double inhale is a long inhale, and when you can't take any more in, guess what? You can you do a quick inhale. So it kind of looks like this. You're breathing in. So you're breathing in as much as you can, and then you're giving that body, you're giving your body, you're giving your lungs that last burst of air, and you're actually truly filling the capillaries or the avioli, whatever, right? You're filling the damn lungs up with air.

SPEAKER_03 17:52

Yeah, right?

SPEAKER_00 17:53

Yeah, and then you're forcing it out. Force psi. So that's also so it's got tons of names double inhale, physiological psi, or the force psi. I use that for stress reduction.

SPEAKER_01 18:08

Yeah, I do too.

SPEAKER_00 18:09

So the force psi or the physiological psi, I want people to use it in stressful moments because it can be done in short bursts. It's not long and drawn out, it's utilized in the moment. It's literally to reset the nervous and the nervous system, right? The force side of the physiological sci can stop hiccups. It can the side cramp that you get while you're running, it's just because your nerves use the physiological side. That it's it's utilized for when the body is under stress, right? If you're performing, you're feeling closed off, right? Yeah, teach the physio. I teach it to the to the fighters I work with.

SPEAKER_03 19:01

Yeah.

SPEAKER_00 19:02

When you're down on your back and they're over you, some feel closed off. Utilize the physiological side there. Now you don't want to just use it in competition or training. You can use the physiological side day to day.

unknown 19:22

Yeah.

SPEAKER_00 19:22

Because there's stressful moments that you have throughout the day. Are you aware enough to utilize the skill, right? Individuals that have testing anxiety, students that struggle in school, students that are freaking out while they're taking a test. Utilize the physiological sci to kind of give your body that that punch.

SPEAKER_01 19:48

Okay.

SPEAKER_00 19:49

So then and then you could potentially l start lengthening that breath. So that's kind of how again, that's how you can start utilising them all together as well.

SPEAKER_01 20:02

So how would you walk somebody through, right? I know that you just modeled it, so but to everybody who's gonna be listening, take them through a physiological sigh, forced sigh, double inhale, whatever visualization you need, right? So you so everybody takes a breath. So you take a deep breath in and then you take another breath. Right. So if you're listening, take a deep breath in. And just when you get to the top, take another breath in. And it should trigger a sigh. Usually when I do this with people, if you're you know, still listening, keep trying. I I usually try and tell people to do it one to two times the first time we're introducing it. What I notice is that people who do it a couple of times and then we continue to kind of talk about how they're feeling, will sigh again, like more naturally. Because sighing is restorative, right? It's a it the outbreath is restorative for a lot of different reasons. Sighing is a form of an outbreath. It impacts the parasympathetic nervous system to talk a little science here, right? Which is helping our brain get into rest and digest. And I would say, you know, if you're still with us and you've done at least two of them, maybe even three, you should feel yourself maybe being a little bit heavier. Maybe if you're sitting, right, you're you've sunk a little bit more into your chair, your shoulders have dropped a little bit. If you're still listening, maybe you have now all of a sudden you've you've sighed on your own. Maybe your thoughts have slowed down a little bit. And like Matt was saying, your breath has naturally found a slower pace, which is where you know you can add in and maybe do a round of that paced breathing, where because we're so intentionally aware of our breath, that you could take a moment and breathe in for four and out for six, right? Maybe you want to put a hand on your chest or on your belly. Because again, when we are, and there's a lot of different places where you can use this. If it's the very first time that you're trying anything, I think it's a great way to break up the day. You know, Matt, I don't have two minutes to do pace breathing. Okay. How about you just try on a fourth sigh? Right? As Matt's saying, you can use it in a moment of tension, which can release tension in your body, get your brain turned back on, get you back online. If you've stuck with us through this, hopefully you've taken a couple of sighs by now. Don't overthink it. No, don't overthink it. Trust your body, and that's the fourth sighs.

Box Breathing For Performance Control

SPEAKER_00 22:57

That's that's the physiological sign. I don't want to. Downplay it is it's not easy. It's not, it's not. You have to find the time to do it, right? Just with the pace breathing, and then with the next one, the the gotta love the navy SEALs. They love to claim fame to everything. I'm a vet, I'm about to dog them. It's fine. Wouldn't be the first time they got dogged. Okay. They didn't invent this. They didn't invent the boxed breathing or tactical breathing, right? But they like to claim that they did. That's fine, sure. Now, boxed breathing. I think you call it shape breathing. I personally teach this to a very specific population. And that is firefighters. Because when they pop their bottle, that bottle lasts as long as they have when it comes to breathing. The faster they breathe, the faster they run out of oxygen. And what we're looking to do is slow the breath down to where we're performing under pressure with clarity, we're composed, so we can make decisions. And when you're in a building full of smoke and fire and heat, the boxed breath or boxed breathing is the technique that I will teach firefighters because you're looking to lower your respiratory rate as much as possible, but still perform.

SPEAKER_01 24:40

Right. So still stay online.

SPEAKER_00 24:42

Right. So if we look at six second or six respirations, if we're doing 10 seconds, if we choose a ratio of three seconds in three second inhale, three second hold, three second exhale, three second hold, you're still getting 12 seconds. So you're actually reducing your respiratory rate even lower than six. So there's a there's a caveat to this. I don't typically teach holding breath because some people are really comfortable with that and some are not.

SPEAKER_03 25:22

Yeah.

SPEAKER_00 25:22

And if we're trying to relax, calm the system, and I tell you to hold your breath, you're not calming, she ain't calm and shit.

SPEAKER_01 25:31

No, I'm freaking out.

SPEAKER_00 25:33

Not common shit, right? Because it and then I think it's like the four four seven eight.

SPEAKER_01 25:37

Mm-hmm.

SPEAKER_00 25:39

No, thank you. No thank I don't, I do not teach that.

SPEAKER_01 25:44

No, I can do that maybe to get excited. I'm sorry, you wanted me to be anxious? 478 it is.

SPEAKER_00 25:51

I'll just hyperventilate real quick. Yeah, I would really for me, same, same. Then hold my breath for seven seconds.

SPEAKER_01 25:59

Four seven eight equals hyperventilation for me. Thank you.

SPEAKER_00 26:03

Yeah. So, and why do we get that feeling of anxiousness when we hold our breath? We're holding on to carbon dioxide, and our body doesn't want it. Now, you can see the world record holders of underwater breath holding, and they can hold their breath for God knows how long. Great, that's fine. More power to you. You probably train that.

SPEAKER_03 26:34

Well, you train that.

SPEAKER_00 26:36

Right. So, what I do when I introduce box breathing, I'll take them through a carbon dioxide tolerance test because I want them to understand how their body responds to carbon dioxide. Because at some point, your body will either slowly expel all the air that you took naturally, or you're gonna slowly expel it, and then your body's gonna go, I need to breathe, and you're gonna you're going to flush it out. So, based on this, it can give you a ratio to utilize for your box breathing. So the carbon dioxide tolerance test is again, I'm not counting for you. I'm not using the stopwatch for 27 individuals in the room. You have to do this yourself. But I if a tactical guy, an athlete wants to utilize box breathing, I'll teach it to them. Because again, I want to give everyone the tools necessary to see what works best for them. But I'll 100% teach the box or tactical breath to firefighters.

SPEAKER_01 27:59

I think it's it's it's cool to hear because I think a lot of us are taught, a lot of us are taught boxed breathing as a way to relax and not to say that it can't be used that way. But two things that you know you're highlighting here that I want to point out is that box breathing can actually be utilized as a controlled breath during performance, right? Or depending on the performance, and that you need to know a little bit more about yourself in order to effectively use it, right? So if you're being introduced to box breathing and somebody is immediately walking you through their box, I will say a very typical box is 4444, right? But I've also seen, you know, fives and I've also, as you mentioned, the four, seven, eight. That if you are immediately jumping into an exercise and having a response, you know, like Matt is talking about, or like I personally experience, I do not handle a lot of, and again, I'm sure I could train it. I probably was better when I was, you know, more musically inclined as a kid. But if you know, if you get to know this about yourself, box breathing can actually be an effective performance tool, maybe not necessarily the right regulation tool for you when you're winding down. Or again, possibly not even when you're trying to calm down, right? Our least favorite phrase ever. But in a moment where you're trying to get yourself back on track and you're trying to regulate or you're trying to, you know, not scream, and you've been introduced to a tool, understand that it's it's not, it's not you. You're not broken, right? This tool could work for you in the right setting with the right adjustments. And I think it's cool to know that once again, you know, here's some of the template. And I love that, Matt, you're going into the details about how to customize it. Cause I think that is so important when it comes to something like box breathing, which is everywhere. It's everywhere. It's everyone's favorite tool.

SPEAKER_00 30:17

Thank you, Navy SEALs. We can't we we also can't we also can't forget about the last type of breathing.

SPEAKER_01 30:26

Okay, part four.

SPEAKER_00 30:28

Part yeah, there's there to me, there's four four types paste, physiological sigh, box breathing or tactical breathing. And you can't forget about mindful breathing. Because it has its place too. Because it has the ability to bring you back to the present moment. Because again, what we've talked acros talked about for you know this this whole episode is your breath is with you at all times. Your body is in the present moment. Your mind is what takes you to left field, right field, outer space, wherever you want it, wherever it wants to go. If you don't have control of it, it will take you there. Your breath is always with you, and it is always in the present moment, and you have the ability to bring it back, bring your attention to your breath. Mindful breathing is simply breathing with the awareness of your breath and what it is doing. This whole time, I've been mindful breathing.

SPEAKER_01 31:49

Well, and to be fair, unintentionally, most of the listeners would be too, because we've been talking so much about breath. If you haven't at some point chucked in with your own, are you really listening?

SPEAKER_00 32:04

And that and that's what that's the that is the power of the breath, right? If you are aware that you are not here, anchored to your breath, you don't have to change it. Just be with your breath. Breathe in and out, right? When I meditate, I mindful breathe. My focus is right here at my the base of my nostrils, because I want to feel the cold air coming in and the hot air coming out. That's my anchor. I used to anchor it in my chest. As I have advanced, I change it to right here at my the base of my nose. Because that's me. That's the awesome power of the breath, particularly mindful breathing, is you get to choose where you want to feel your breath. So when you come back to your breath, you know exactly where it's at.

SPEAKER_01 33:06

Yeah. I think, you know, you you said something, and I wanna, you know, we're talking about breath and how you'll breathe with or without, you know, conscious awareness and how you are teaching the art of harnessing breath to work for you, right? To not only strengthen it all the time, but to be able to realize it's such a valuable tool at any time. And I want to tie that to what you mentioned about your thoughts and how they because they pretty they work a little bit like breath, right? You really can't like left to its own devices, it's gonna be doing its own thing. You can't control 80 to 90 percent of what comes into your mind, you have no control over. Just like left to its own device, you don't need to control your breath, but both of them have the ability to be strengthened, both of them have the ability to be influenced, and that is like your conscious or mindful like choice. You know, and I think it's it's cool, like you're talking about to pair the two. That because I mean, that in and of itself is kind of a cool anchor. Your breath gets all over the place, your thoughts probably are, you know, going the other direction, and to be able to take a moment and just tie them back together to each other to an anchor point somewhere in your body and get yourself back online, get yourself back to base and then go conquer the world.

SPEAKER_00 34:43

Yeah, you can you can utilize the breath through a mindful stance to bring you back to the present moment. When you are back to the present moment, you can still mindfully breathe with paced breathing. Because again, it's about being aware of your breath. When you lengthen the inhale and lengthen the exhale, if you are focused on your anchor, you are mindfully breathing, even if you're doing paced breathing, because you are anchoring yourself in the present moment with your breath. So you are aware and attuned to the breath, therefore mindful breathing.

SPEAKER_01 35:37

So then I ask everybody checking in, how's your breathing? How's your breathing from where we started? Maybe take just one moment to take a breath in and take a breath out. What's different? Well, it's the same. What'd you learn? The power of the breath.

Nasal Breathing And Building Habits

SPEAKER_00 36:06

There's just so many ways you can utilize it. If you try if you train it, you can take it and truly go anywhere with it. You just have to know when to use which one, because they all do different things. Which breathing technique can I utilize in an operational setting? I will teach you should breathe in through your nose and out through your nose. You have more control going out through your nose. Now, there will be time where you have to breathe through your mouth. If you, if your heart rate goes up to a certain point during a performance, during a tactical movement, inside a fire, inside a fire on a call, wherever you are, and you find yourself at an elevated heart rate because you're performing, you will most likely also be breathing through your mouth because it's the body's natural way to breathe. Because you're trying to take in more air at one time. How do you do that? You bring it in through your big time people's biggest, biggest area, their mouth. When you are done performing, I encourage performers to regulate back to nasal breathing as quickly as possible. Get yourself get yourself under control, right? If you gotta do a couple more mouth, mouth breathing, that's fine, but get back to nasal breathing as quickly as possible.

SPEAKER_01 37:38

Sure.

SPEAKER_00 37:39

Because you're gonna have more control.

SPEAKER_01 37:41

I think that's somewhere that can be worked towards Matt's, you know, elite level of breathing in through your nose and out through your nose is a milestone to work towards, not something to hold yourself to right now.

SPEAKER_00 37:58

No. Again, it again, it's baby steps. You're not going into the gym for my strength coach, fellas. You're not going into the gym off the rip and squatting 400 pounds, not doing it. Just like when I introduce meditation to people, I'm not telling you to meditate 12 minutes from the rip. Breathe this breathing is no different because I also want to establish habits. Find a way to get it into your routine. That way you start to feel the success of it. Your body becomes automatic and you you start doing it because that's what your body now knows. First goal, let's do two or three minutes at a time.

SPEAKER_01 38:40

Yeah.

SPEAKER_00 38:41

R in a controlled environment. Layer the stress in later.

SPEAKER_01 38:46

Yeah. Couple of times a day, you know, a couple of minutes each time. Just get familiar with it. And you can add on and, you know, hire Matt to teach you to breathe like a champion today.

SPEAKER_00 39:02

You can control your breath with training.

SPEAKER_01 39:05

Okay. There you have it. Several breathing exercises, baseline understandings, building blocks of breath, if you will. Take a breath. Gotta get back to whatever you were doing. Thank you very much, Matt?

SPEAKER_00 39:21

Yeah, no, thank you guys.

SPEAKER_01 39:24

You guys know. Until next time, we'll see you here under pressure.