Take a deep breath and tune in as Jamie Clements explores the transformative power of breathwork

Jamie shares his journey from the tech industry to breathwork coach and founder of The Breath Space, discussing the scientific and therapeutic aspects of breathwork for improving physical, mental, and emotional well-being. 

He offers practical advice for integrating breathwork into daily routines and insights into how it could improve focus and reduce stress in dentistry.



In This Episode

00:00:05 –  Importance and applications of breathwork

00:09:05 – Transition from tech 

00:16:40 – Breathwork as business.

00:27:30 – Functional breathing

00:32:55 – Breathwork in dentistry

00:39:40 – Techniques for managing panic, anxiety, and stress

00:43:40 – Male mental health 

00:54:35 –  Self-soothing 

01:19:35 – Personal growth

01:22:05 – Practical advice


Jamie Clements

Jamie Clements is a breathwork specialist and founder of The Breath Space. He has worked with entrepreneurs, politicians, and athletes to share the well-being benefits of breathwork and altered states of consciousness.

Speaker1: I very much view breathwork as sort of the the thing I teach [00:00:05] and the thing I talk about, but actually let’s, you know, I work with a 1 to 1 client. I’m talking [00:00:10] to them about their mindset, their past, their childhood. I’m talking to [00:00:15] them about mainly we’re talking through the lens of the nervous system. So that’s I would view [00:00:20] the work as really working with the nervous system, which is where ice baths start to come in, where other practices start to [00:00:25] come in, and the concept of rest, the concept of resilience, all of this stuff, it’s sort of breath [00:00:30] as a gateway into a much broader conversation around the nervous system.

Speaker2: This [00:00:35] is mind movers. Moving [00:00:40] the conversation forward on mental health and optimisation for dental professionals. [00:00:45] Your hosts Rhona Eskander and Payman [00:00:50] Langroudi.

Speaker3: Hey everyone, welcome to another episode of Mind [00:00:55] Movers. Today we have a very good friend of mine, Jamie Clements. Jamie Clements, if [00:01:00] you haven’t heard of him, where have you been? Because he has owned the breathwork space. He [00:01:05] is the CEO and founder of The Breath Space. He is [00:01:10] somebody that integrates breathwork into daily life, daily practice, and also works [00:01:15] with altered states of consciousness, creating a better life for people. I [00:01:20] met Jamie on a retreat. I had one on one sessions with him as well. He also used enlighten and loved [00:01:25] it. Excellent. And Jamie has really inspired [00:01:30] me in my own practice. But thinking about breathwork and dentistry, which we’re [00:01:35] going to cover as well, but in a very we’re going to go off piece today [00:01:40] and we’re going to do a guided breathwork session together. So for anyone that hasn’t tried this, [00:01:45] I really encourage you to join in on us. Try not to breathe too heavily Payman, because I don’t [00:01:50] know what he’s going to be like with this. So Jamie’s going to guide us through a couple of minutes of breathwork, and then we’re going to get into [00:01:55] it.

Speaker1: Yeah. Thank you. Ronan. Thank you for having me. It’s, uh. Yeah, it’s a pleasure to be here. And [00:02:00] as you said, I was, uh, actually on a podcast a couple of weeks ago where we did this, and it just [00:02:05] changed the trajectory of the conversation. I sort of arrived to that recording a little bit frantic, [00:02:10] a little bit hectic going. I just need a moment to centre. And we did literally two minutes of breathwork, [00:02:15] which was almost a perfect window into the power of this work as well, because it only [00:02:20] takes we’re seeing more and more in the research now a matter of five [00:02:25] breaths, ten breaths, 20 breaths to really create quite a profound shift in in state. [00:02:30] So for anybody listening and for you guys here with me now, um, I just invite you to find [00:02:35] a comfortable position sitting down and then when, if you if you feel comfortable doing so, just gently [00:02:40] closing the eyes. You can do this with your eyes open. But I’d encourage you to close down your eyes. So just take a moment [00:02:45] to close your eyes here. Notice what you’re feeling, notice how [00:02:50] you’re feeling. But most importantly here, notice how you’re breathing. Is [00:02:55] the breath fast or slow? Is it deep or is it shallow? [00:03:00] Is it through the nose? Is it through the mouth? Just starting to tune in [00:03:05] to your natural. Habitual breathing pattern. [00:03:10] And we’re just going to move through two very simple techniques that are designed to [00:03:15] calm, balance and down regulate the nervous system. The first is going to be a physiological [00:03:20] sigh, which is going to be a deep inhale through the nose, followed by a second [00:03:25] smaller inhale again through the nose and then a sigh out of the mouth.

Speaker1: We’ll [00:03:30] take two more like that deeply in through the nose. And [00:03:35] again and sigh out once [00:03:40] more deeply in and again and [00:03:45] sigh out. And then our second technique is going to be an extended exhale breath. [00:03:50] When we make our Excel longer than our inhale, we lower the heart rate. We shift ourselves into [00:03:55] this lovely parasympathetic rest and digest state. So this is just going to be, to your own count, [00:04:00] a deep, gentle breath in through the nose. And then we’re going to blow the exhale slowly and gently [00:04:05] back out through the mouth, through pursed lips like you’re blowing through a small straw. So we’ll take five of those [00:04:10] in your own time, taking a nice slow, steady breath in through the nose and [00:04:15] then blowing that exhale out softly and gently. Again, [00:04:25] breathing in through the nose. And extending that breath out through [00:04:30] the mouth. Go [00:04:35] ahead and we’ll take three more like that deeply, slowly in extending [00:04:40] that breath out. The [00:04:45] last two. Allow yourself to relax fully, deeply, [00:04:50] in and softly extending that outbreath, allowing [00:04:55] the whole body to soften. Allow the shoulders [00:05:00] to relax as we move into one final cycle of that breath. Extending [00:05:05] that outbreath, allowing that sense of calm, of relaxation [00:05:10] to wash over your whole body here. And then just allow the breath to come back to gently [00:05:15] flowing in and out of the nose. Take a moment just to pause to check in before [00:05:20] you start to bring some small, gentle movements back into the body. And whenever you’re [00:05:25] ready, you can blink. Open your eyes.

Speaker3: So good. [00:05:30]

Speaker1: Send everybody to sleep before the podcast starts.

Speaker3: I know such a simple thing, right? But [00:05:35] it’s. I think it’s. Jamie. I have to tell you. Like, you know me. Like I know people that are top of their game who [00:05:40] just said to me in the kitchen, if anyone was average, would you be friends with them? I was like, Payman, that’s not [00:05:45] true because he’s so impressed with the people, I would listen, I hang out with [00:05:50] winners and I’m joking, you know?

Speaker1: Hey, look, there’s you know, I always say, you know, we [00:05:55] have different people in our lives for different reasons, but there is certainly something to the company [00:06:00] you keep and and where that takes you in your life. Yeah. You know, I don’t think I actually heard [00:06:05] an amazing thing yesterday that was saying we often hear it’s, you know, your life. It’s the sum of the five [00:06:10] people that you spend the most time with. And the person was actually saying, it’s not quite that. It’s that you sink to [00:06:15] the standards of the lowest common denominator of the people you spend the most time with. And [00:06:20] so that’s where, and this is where the nervous system, I don’t want to dive in too deep, too early, but our [00:06:25] nervous systems are constantly in dialogue. And the people that regulate you, the people that elevate you, they’ll [00:06:30] be working with your nervous system in a certain way. And the people that keep you stuck, keep you limited, keep you dysregulated [00:06:35] will also have a set way in the nervous system that they’re working with. So there’s [00:06:40] there’s method to the madness and method to the company that we keep for sure.

Speaker4: So have you fired friends? [00:06:45]

Speaker1: Have I fired friends? I would say friendships have developed. Some have come, [00:06:50] some have gone. I would say the friends that I’ve made in the last five [00:06:55] years. Um. Are different, not for better or for [00:07:00] worse than the friends that I made previously. I think there are friends that come from a place of longevity, from having known me for a long [00:07:05] time, who, um, I’m still close with, but perhaps in a slightly different way to [00:07:10] how we were previously. And then I think there are people that I’ve met in the last few years where I have [00:07:15] been more open in myself and more regulated in myself, who mirror that. Um, [00:07:20] so yeah, I think it’s never been about cutting people out, but certainly [00:07:25] watching how I’ve developed and how the relationships have developed within that, I.

Speaker3: Think there’s a really [00:07:30] amazing podcast. I’m sure you guys have seen her. She’s Middle Eastern and she’s got like tattoos and [00:07:35] hat and she’s like an amazing motivational speaker. She actually works in tech. And she basically a [00:07:40] video that she did went viral because she basically said, you know, people have come and gone, but when people [00:07:45] have got rid of themselves, it feels so good because it’s like a detox. And she said, your brain is like tofu. [00:07:50] Be careful what you marinate in, you know. And you know, I love.

Speaker4: That you fired friends. [00:07:55]

Speaker3: I find it really difficult. I think over time I’ve naturally drifted [00:08:00] from people because they’ve not served the purpose in my life. But I think London is [00:08:05] a very complex place because I’m constantly living in dichotomy, because the identity that [00:08:10] I have built within London means that I naturally attract a certain type of person or [00:08:15] clientele, which doesn’t necessarily align with my true authentic self. I’ve been lucky [00:08:20] enough that when I spent time with Jamie, I’m actually my true authentic self. We’ve met on retreats, [00:08:25] um, and that space is when I’m my most vulnerable and when I feel most safest because the people [00:08:30] around me feel safe. Where I would argue that some of the people in London, not for bad reasons. [00:08:35] I’m more in survival mode more than, you know, being at my most relaxed state. Jamie, [00:08:40] let’s talk a little about your journey. So we always like to start from the beginning. I know that when I met you, I was [00:08:45] really surprised to hear that you worked in tech. Tech is one of these jobs. That’s super glamorised. It is. You know, [00:08:50] the sort of new, like, city banking job as it was, like in the 90s and 80. [00:08:55] You know, everyone wants to be in tech. It’s the place to be. But you told me it made you really miserable, affected your mental health [00:09:00] and then led you to breathwork. Do you want to tell us a little bit about that?

Speaker1: Yeah, absolutely. So I [00:09:05] always kind of, at this point when I speak about my story, say that I had a relatively [00:09:10] by the book kind of upbringing, middle class, very fortunate to not have [00:09:15] had too many challenges financially from that perspective growing up. And I’m very grateful for that. But, [00:09:20] um, around the age of 15, um, well, I was 15, [00:09:25] my parents got divorced, and I don’t put blame on them for that because everyone [00:09:30] needs needs to do what they need to need to do to to move on with their lives. But it definitely at [00:09:35] that point in my life that was so formative, I did have a significant impact on me. And through my [00:09:40] late teens around that time and through my early 20s, I definitely went inwards. I definitely [00:09:45] withdrew, I definitely lost elements of myself. Um, there was a [00:09:50] an anxiety really, that took hold and a level [00:09:55] of unease that took hold. I really unknowingly, because I had [00:10:00] friends, I was high functioning. I was achieving at school, I was playing very high level of [00:10:05] sport at that time as well. I was functioning, but under the surface I think I was very uneasy [00:10:10] and very unhappy. And that went on then into my early 20s through university. [00:10:15] Um, and then at around the age of 24, I was in a very [00:10:20] kind of bleak place. I suffered with anxiety throughout that whole sort of ten year period and [00:10:25] depression as a result of that anxiety.

Speaker1: And a lot of that, I think, stemmed from a place of, [00:10:30] um, post my parents divorce, feeling like I needed to [00:10:35] fit in, to be accepted ultimately above that, to be loved [00:10:40] and to be kind of desired in, in a way. Um, and so I went down a [00:10:45] path that I thought would get me that. So it wasn’t necessarily you talked [00:10:50] about authenticity, and I always come back to that now in my life today, how can I show up [00:10:55] as my most authentic self and what environments empower that? But through that period of my late teens, [00:11:00] early 20s, I was studying a subject that I thought would get me the job that I thought would [00:11:05] get me the money that I thought would get me the approval. So I studied economics. I went to a very good university, [00:11:10] got a degree, thought I wanted to work in finance, did internships in investment banking, hated [00:11:15] it, hated it, knew it wasn’t me right from the get go. Um, and so I sort of. At [00:11:20] that point as well. I felt very uneducated, not from a academic perspective, [00:11:25] but from a perspective of knowing what was out there. I didn’t know enough about the world. I had a very narrow view, [00:11:30] and simply because of where I’d grown up, what I’d done up until that point, and what everyone else was doing [00:11:35] around me. And so I was like, I’m going to, you know, take, [00:11:40] take a slightly different path.

Speaker1: That was so. Undramatically [00:11:45] different. I went and worked in fintech. I worked in financial technology instead of finance and thought I was doing [00:11:50] something really out there and outlandish and how how rogue of me to go and [00:11:55] work in tech Start-Ups instead of an investment bank. And I had some jobs that I really [00:12:00] loved genuinely, and I don’t actually look back and think that there was anything wrong with the work itself. [00:12:05] It just wasn’t me. And I was so lost, and I was continuously losing myself, [00:12:10] trying to find myself through fitting in. And then at the age of 24, [00:12:15] hit a particular rock bottom, was suffering and struggling with suicidal ideation, with deep depression [00:12:20] and panic attacks that were debilitating, um, on a near daily [00:12:25] basis. And that led me to get help. Now, breathwork was a part of [00:12:30] that and a very, very big part of that. But that was made up of a number of things therapy, meditation, [00:12:35] yoga, exercise came back into my life in a major way. But breathwork for me was the [00:12:40] the linchpin. It was the key that unlocked a lot of things for me, particularly [00:12:45] with my anxiety. I think that I put a huge amount of weighting on breathwork as a part [00:12:50] of that that process, and continues to be something that supports me to this day.

Speaker3: Who introduced you [00:12:55] to the breathwork?

Speaker1: Um, friend of mine called Christine, who is now actually a business partner [00:13:00] of mine in a different business. Oh, wow.

Speaker3: Um, no. Anglemyer. No. I wish life. [00:13:05]

Speaker1: Would be very different if you were a friend of mine. Um, so Christine is [00:13:10] founder of a business called The Move Method. We’ve got a studio over in Fulham, and he [00:13:15] had a former studio, and I was a member of this studio. And, um, he had a fairly similar background [00:13:20] to me. He was a professional rugby player. Um, and we’ve always had quite a lot in common. And [00:13:25] I was training at the studio, I was practising at the studio, and he, he sort of just nudged me in the direction [00:13:30] of breathwork. And I was resistant, I was reluctant, I was hesitant, it wasn’t. I wasn’t open to it. I wasn’t [00:13:35] open to much beyond a bit of talk therapy and a bit of exercise, maybe a bit of yoga. [00:13:40] Um, it just seemed too out there for me to. I was too sceptical. [00:13:45] Sure. Um, and it was sort of a gentle nudge in that direction. And then eventually I [00:13:50] kind of bit the bullet and decided to to see what it was all about and haven’t really looked back since.

Speaker3: Amazing. [00:13:55] That’s so, so, so amazing. And so tell us then [00:14:00] how you made the leap. So from this kind of very corporate job into then becoming the [00:14:05] CEO, founder of the Breast Space, like, how did you make that leap in that transition?

Speaker1: On [00:14:10] reflection, I can’t remember my life being any different, and I don’t [00:14:15] actually remember at any point feeling like I was making a big leap. It almost felt like [00:14:20] a it was a pull. Like I cannot see my life having played out any other way, to be totally [00:14:25] honest with you. Um, so I was working at a, um, digital transformation [00:14:30] consultancy at the time for, for the financial services, um, ticking along, I was coasting, [00:14:35] um, and. I started training in breathwork. This was about [00:14:40] six years ago, um, sort of five years ago now. And, um, I’d spent [00:14:45] a couple of years exploring breathwork, everything that it had to offer and really finding my way [00:14:50] with it in my personal practice. And I have one particular, uh, transformative experience with [00:14:55] breathwork that I left just going, I want to see how I might be able to share this with other people. [00:15:00] And that was where it began, was just a desire to gift what I’d [00:15:05] received from it as a practice to other people. And, um, so I started [00:15:10] training. I started immersing myself in it. I’ve always had a fascination with human nature and psychology, and [00:15:15] so I started piecing together. I was like, oh, this is actually where [00:15:20] I should have been all along, actually, in terms of learning, in terms of education, in terms of what I was looking to [00:15:25] get from my life, from quite a natural, authentic place, it all started to make a lot more sense [00:15:30] and so started training, started doing certifications, qualifications and started [00:15:35] the business at the beginning of end of 2019, start of 2020. [00:15:40]

Speaker1: And um, obviously we were about to dip into Covid at [00:15:45] that point and I was still working full time, and so I was running the two alongside each other and really, [00:15:50] um, taking quite a lot of what I’d learned from small start up businesses, entrepreneurial [00:15:55] people to actually go, is there a business here? Is there actually something here [00:16:00] that could not even necessarily at that point, I was particularly concerned about making a life for myself [00:16:05] from it. But is there actually does this have legs? Can I actually turn what feels right now [00:16:10] like a passion and a passion project into something a little bit more serious, something a little bit more legitimate? [00:16:15] And that really was the beginning. And then I left my last full time job [00:16:20] in at the beginning of 2021. So I spent about a year and a half, um, [00:16:25] building the business alongside, um, what I was doing full time, um, through Covid and [00:16:30] then left the last full time job in the beginning of 2021 and went out to to kind [00:16:35] of continue building the breath space and make it what it is today.

Speaker3: Amazing.

Speaker4: Also, the business model. [00:16:40]

Speaker1: Yeah, varied. And uh, developing, [00:16:45] I would say. So I think this year has been particularly interesting for me, um, because [00:16:50] I felt a real pull and a real desire to build the brand [00:16:55] as a brand in of itself. Whereas the three, four years [00:17:00] prior that, I’d been very much building Jamie Clements breathwork coach individual. [00:17:05] And actually in the last six months, it’s become very apparent that this is here to be more [00:17:10] than that. And actually, for me, in terms of what I know I want for my life longer time, I have no interest in [00:17:15] always being the face of it by any means. I that’s the goal. I’m an introvert. I [00:17:20] love working with people. I love teaching and educating, but I, [00:17:25] um, need days to recoup and recover afterwards. So for me, [00:17:30] this is actually about, um. Becoming almost [00:17:35] a mouthpiece for breathwork and sharing that that work in whatever form that takes. The business model [00:17:40] at the moment is a pretty much a split down the middle of in person and online. So I work privately 1 to [00:17:45] 1. I work with businesses and corporates. I work with, um, high profile [00:17:50] individuals, particularly from a from a private practice perspective. Um, and then also group [00:17:55] workshops, retreats and that side of things from an in person point of view. I then have online [00:18:00] courses and online membership, a real digital presence. I work with apps. Um, and [00:18:05] then increasingly I’m finding myself working in a consultancy, um, kind [00:18:10] of capacity, working with different businesses to help them integrate wellbeing and breathwork [00:18:15] into what they do. So hotels being a great example, all looking to kind of ride this wave [00:18:20] of hospitality and wellness merging. Um, so spending a lot of time actually [00:18:25] sharing how and what they should be doing when it comes to integrating breathwork as well. [00:18:30] So it’s sort of started very broad and it’s gradually getting a little bit narrower. Um, and [00:18:35] this year is very much about building the brand as a brand and the business scaling ultimately. [00:18:40]

Speaker3: Jamie, for those people that don’t know, can you explain in layman’s terms [00:18:45] what breathwork actually is because people will be like, is it just me huffing and puffing? What’s the science [00:18:50] behind it? And is there a particular method that you have created for yourself?

Speaker1: For sure. [00:18:55] So, um, it’s the question because I think, you know, these conversations, [00:19:00] there’s a pre-existing level of knowledge that lulls me into a false sense of feeling like everybody [00:19:05] knows what I’m going on about. Same with.

Speaker3: Dentistry. People are like talking about stuff and they’re like, yeah, you know, veneers. [00:19:10] They’re like, yeah, I don’t know what that is.

Speaker1: Yeah, exactly. So, um, breathwork to me, for me [00:19:15] is an umbrella tum that encapsulates any way that we can use the breath to shift our state physically, [00:19:20] mentally, emotionally, spiritually within that, um, the way that I’ve developed the breath [00:19:25] space approach over the last few years has very much been informed, both by ancient practices, [00:19:30] ancient wisdom and contemporary science backed, um, evidence based practices, and [00:19:35] has been drawn directly from, um, how [00:19:40] I benefited from breathwork. So I talk about full spectrum breathwork, really [00:19:45] working from at one end the micro, which is about how we breathe day to day, and the 20 plus thousand [00:19:50] breaths that we take every single day, and the impact of those and how we can work at a [00:19:55] very simple level to optimise that all the way through to the macro level, where we’re working with big transformational [00:20:00] breathwork experiences. And there’s three key pillars that we can break it down to. The first [00:20:05] being that functional breathing piece. So how as a listener, as you guys [00:20:10] hear right now, do you breathe unconsciously? What is the natural resting state of your [00:20:15] breath? And is that helping you? Is that harming you? How is that affecting you? [00:20:20] And once we can become aware of that, how can you optimise that? So [00:20:25] that for me is is really the it can be a spectrum or a bit of a pyramid. And that is the first [00:20:30] layer that is the fundamentals.

Speaker1: We then have this middle piece which is around [00:20:35] the nervous system and nervous system regulation, which is looking at the role of the [00:20:40] quite unique role of the breath as a part of our autonomic nervous system. And the [00:20:45] best analogy here is that your breath can act as a remote control into the state of your nervous system, [00:20:50] to create change by conscious breathing. We then have the far end of the spectrum, which [00:20:55] is where we’re working with therapeutic breathwork, conscious, connected, breathing, these big [00:21:00] transcendent mystical experiences that come as a result of using the breath to tap into altered states [00:21:05] of consciousness. That realm sounds sexier, it sounds [00:21:10] more exciting, and ultimately, on the face of it, it is. But all of these are incredibly impactful [00:21:15] and important. This ends this kind of deeper end of the spectrum has typically been, um, [00:21:20] I’d say neglected or not really viewed, um, as worth [00:21:25] researching by by the scientific community. Um, but there are studies emerging now, and [00:21:30] there’s a really exciting one that came out back in September last year and that found [00:21:35] through, um, anecdotal experience. But through the research of this, this [00:21:40] study group that you can create, um, mystical experiences that [00:21:45] are comparable to medium to high doses of psilocybin. Yeah. Have you heard about this work? Um, [00:21:50] so that to me is the most exciting piece of research in breathwork for, for a while. [00:21:55]

Speaker3: So, you know, this is super interesting to me as well, because I’ve heard people say particularly [00:22:00] addicts because addicts feel like they can’t. Even though plant medicine is obviously not considered to necessarily [00:22:05] be a form of addiction, like a lot of people that go into total sobriety definitely don’t even [00:22:10] want to do plant medicines, but they say they can achieve that same high through breathwork, like you literally [00:22:15] can, you know, reach an altered state of consciousness. You see visuals like experience [00:22:20] that in your body. And I find that incredible. To me, though, I’m a bit of a disbeliever. [00:22:25] I’m like, how do you know what I mean? Like, do you have to be there for hours? And I’d probably lose patience. And with my ADHD tendencies, [00:22:30] I just can’t imagine. Reaching that altered state so you know what [00:22:35] would be required? And do you need to be a pro to reach that?

Speaker1: I’d say [00:22:40] not not. It’s not about being a pro. Um, and it’s not even necessarily about time. I think the [00:22:45] big difference, the key differential between plant medicines, psychedelics and [00:22:50] breathwork is the, um, the [00:22:55] substance nature of the medicine work. Because when you take a [00:23:00] plant medicine, a psychedelic, you are on the roller coaster, you’re not getting off. There is a change [00:23:05] coming, there’s an experience coming, and you ultimately just have to surrender to that. And if [00:23:10] you try and control that, it can create discomfort with breathwork. And this is a pro [00:23:15] and a con when it comes to working with altered states of consciousness, you are in control. So you [00:23:20] can stop. You can get distracted, you can get resistant, you can pull back, you [00:23:25] can push forward. That to me is the beauty of it and the pitfall of it, because [00:23:30] it can be so powerful. And I wouldn’t ever want to be one of those people that says it can [00:23:35] work for everyone, but it can work for a large majority of people. If we’re taking into [00:23:40] account the proper medical contraindications, safety precautions, and all of that side of things. Um, [00:23:45] the difference in what I see, you know, over the past sort of four and a half, five [00:23:50] years of experience in retreats and in workshops where we’re working with these deeper modalities [00:23:55] is that someone might step in, you might step in, for example, Rona, and, um, it [00:24:00] might take you 40 minutes in a session to really get into it for someone [00:24:05] else.

Speaker1: It might be their first session ever, and it might take them five minutes and they’re in. Um, [00:24:10] and that is dependent on a number of factors, but very much about the individual, [00:24:15] your capacity to let go your natural brain state as well, because ultimately [00:24:20] we are working with brain states and shifting brain states. Um, and really at a kind [00:24:25] of slightly, um, reductionist level where dropping the activity [00:24:30] in the monkey mind, that kind of ruminative part of the brain, and seeing a spike in activity in the subconscious, [00:24:35] which is where the experience itself comes from, which is completely mirroring [00:24:40] what we see with, with plant medicines. So sometimes it takes people. And I was one of [00:24:45] these people. It took me probably 5 or 6 sessions to get anywhere because I had I view it as [00:24:50] sort of layers of the onion. I had a lot of stuff to to dig through, to even get to a point [00:24:55] where I could open to an experience, whereas other people will drop straight in, [00:25:00] um, and that is just unique to the individual. Um, so I’d say there’s a [00:25:05] capacity for the large majority of people to get genuine experience and benefit [00:25:10] from that particular style of breathwork, but I’m also aware that it’s not for everybody.

Speaker4: So [00:25:15] is there is there a particular habit, I mean, coffee or sleep, [00:25:20] or is there something that gets in the way? Did you tell people not to drink coffee [00:25:25] before they have a session or something?

Speaker1: So I ran a retreat this weekend, just gone, and we [00:25:30] advise in the week leading up to it to minimise coffee, minimise social [00:25:35] media use, minimise stress, clean up your diet. All of this stuff that you might [00:25:40] do for a diet or working with plant medicines as well to, um, I [00:25:45] wouldn’t say it’s a particular habit, but I would say it’s anything that serves as an overstimulating [00:25:50] capacity on both the body and the mind. So anything that could be a distraction, anything [00:25:55] that might stop you going inwards, anything that keeps you trapped in your head. And so there will be certain [00:26:00] personalities who have a trickier time of being trapped in their head anyway. [00:26:05] Um, whereas other people might me who might actually just be able to drop in much [00:26:10] more naturally and more quickly. So, um, in an ideal world, we would strip out kind of [00:26:15] stimulants, we’d strip out tech, we’d strip out everything, um, which is kind of just a bit of a metaphor [00:26:20] for life on a grander scale, ultimately. But, um, to get the most from it, we would look [00:26:25] to minimise other, other aspects.

Speaker3: I’m going to pivot a little bit because obviously we’re dentists [00:26:30] and I’m so interested in this. So recently on social media platforms [00:26:35] like TikTok and everything, everything’s been talking about, everyone’s been talking about breathwork, jaw formation, [00:26:40] and I think we’ve seen a massive change in dentistry because we used to be perceived [00:26:45] as butchers and very much like drill, fill, pay the bills sort of people. Now people are recognising, [00:26:50] I mean, it’s so exciting. I was just saying to you earlier, Huberman’s released a podcast on the oral microbiome. [00:26:55] Amazing. So we’re having these conversations and controversially, there was an orthodontist, [00:27:00] him and his father mu. And it’s mewing. Were you? I learned this on TikTok and [00:27:05] I asked my orthodontist and she was just like, you know, this is super controversial. But [00:27:10] ultimately, environmental and genetic factors can play an effect on the growth of a child [00:27:15] and their jaw, etc. and then obviously breathing as well. So I want you and you’re like, Rona, you [00:27:20] should know more about this. I actually don’t, you know, and I don’t know if Payman does. Do you know, how about how breath and the jaw [00:27:25] effect?

Speaker4: I had a boss who was very close to me, and so, um, he used to [00:27:30] talk a lot about it, but.

Speaker3: Yeah. So tell us, Jamie.

Speaker1: It’s one of the big ones [00:27:35] at the moment because of the rise of social media and the chat about mouth taping. [00:27:40] Yeah. So, um, ultimately, this fits into this first pillar where we’re talking about functional [00:27:45] breathing. And a lot of the conversation about functional breathing, um, is, broadly speaking, split into [00:27:50] a conversation versus nasal versus mouth, um, and belly versus chest. So this is about biomechanics [00:27:55] and biochemistry of breathing and how you really habitually breathe naturally. And [00:28:00] it’s fascinating because let’s if we just speak to what we’re referring to [00:28:05] here in terms of nasal breathing versus mouth breathing, oral breathing, um, the benefits [00:28:10] of nasal breathing over mouth breathing are so well documented. [00:28:15] Now in the research, it’s, you know, there’s not even a discussion anymore around this and this. This [00:28:20] applies to rest during sleep, during low to medium intensity exercise. We want to be breathing [00:28:25] through the nose so the nose will naturally slow the breath. [00:28:30] It’s a smaller passageway. It’s going to regulate the breath in a really nice way. That’s going to help to regulate the nervous system. [00:28:35] Number one, it’s going to filter humidify and really create optimal [00:28:40] air to be received by the lungs. Additionally to that, when we breathe through the nose, we get [00:28:45] deeper and better recruitment of the bottom portion of the lungs. So we’re using more of our respiratory capacity. [00:28:50] All of these are great mouth breathing. On the other hand, um, [00:28:55] not only recruits a higher portion of the lungs, so we’re actually breathing more shallow. We’re [00:29:00] also breathing more in terms of volume. So we’re over breathing what people talk about in terms [00:29:05] of things like hyperventilation syndrome. So we’re offloading a lot of carbon dioxide. We [00:29:10] might then get a decrease in cerebral blood flow, brain fog, dehydration. [00:29:15] There’s one amazing study that shows that mouth breathing we lose 42% more water mouth [00:29:20] breathing compared to nasal breathing, which.

Speaker4: Is how interesting.

Speaker1: Plenty. Um, and the reason [00:29:25] that this comes around to this idea of mouth taping and mouth breathing and looking [00:29:30] to avoid it, particularly during sleep, is a that mouth taping is quite a people [00:29:35] view it as strange, people view it as out there, people view it as shocking. Um, but also [00:29:40] because of the fact that so many people are falling into habitual [00:29:45] mouth breathing while they’re awake and while they’re asleep. So the people I’m talking to are the ones that wake [00:29:50] up dry mouth, brain fog, fatigue, muscle soreness. And [00:29:55] to come back to your round, to your point on on dentistry. But hang on.

Speaker3: So mouth taping [00:30:00] does work. In conclusion.

Speaker4: Maybe let me just go through what it is.

Speaker1: Yeah, yeah. [00:30:05] Simplify it. So mouth taping very simply I’ve seen it.

Speaker4: Yeah I have yeah.

Speaker1: Typically advised [00:30:10] to be a little strip of tape vertically over the centre of your lips. The idea being that it’s gently keeping [00:30:15] the mouth closed while you sleep. Yeah. The reason for this is that, um, I [00:30:20] can say, right, if you’re a habitual mouth breather while you’re awake, I want you to focus while you’re awake [00:30:25] on breathing more through your nose. And you go, okay, great, I’ll do that. You go to sleep and you spend eight hours breathing with [00:30:30] an open mouth, snoring, whatever it might be. Then you’re undoing a lot of that hard work, and you’re [00:30:35] not really resolving the root cause issue. And there can be multiple root causes of mouth breathing. [00:30:40] Um. So the mouth taping just really helps to redirect the breath [00:30:45] back through the nose during sleep. It is, in my opinion, a temporary [00:30:50] fix. It’s a short time solution that can help us create those [00:30:55] conditions where we can move towards a more optimal, more functional breathing pattern. It is also not [00:31:00] safe for people with certain medical contraindications around cardiovascular system with severe sleep [00:31:05] apnoea, particularly obstructive sleep apnoea. It’s not advised, even though those people would probably also be mouth [00:31:10] breathing, um, and anybody who’s pregnant. So there’s like quick caveats and disclaimers [00:31:15] around it.

Speaker1: But I’d say for fit, healthy, um, individuals who mouth breathe, [00:31:20] who are aware either because their partners told them or because they’re waking up with a lot of these symptoms of [00:31:25] dry mouth, brain fog, fatigue, bad breath, then it’s highly likely [00:31:30] that your mouth breathing and that mouth taping could be a short time solution to that. Um, so [00:31:35] I would say it works. I’ve I’ve done it myself. I don’t do it as much [00:31:40] as I did previously because I have developed over the years, kind of an all around more healthy [00:31:45] breathing pattern that has fed into sleep. Um, and I can certainly attest to the fact that in, [00:31:50] especially in the first six months of doing it and getting traction with it. [00:31:55] I noticed such a significant shift because I had been struggling with sinus [00:32:00] issues. I’d been breathing through my mouth for a lot of a lot of my early 20s that actually [00:32:05] I it’s the lowest hanging fruit that I’ve found from a health perspective. [00:32:10] Um, from a very personal experience perspective as well, um, in terms of clarity of thought, [00:32:15] sleep quality, overall cognitive functioning on waking. Um, and [00:32:20] it’s quite a it comes out being quite controversial, but that’s social [00:32:25] media’s fault because, because.

Speaker3: People are like so alarmed to see your like mouth tape shop but so with with [00:32:30] jaw formation because obviously we’ve got a condition called an anterior open bite, which basically means that the [00:32:35] top and bottom teeth don’t meet. You’ve got this gap between your top and bottom teeth. And sometimes [00:32:40] people try to close that space with their tongues. They get something called an endogenous tongue thrust to create like [00:32:45] a seal, for example. Um, and definitely, you know, typically we call them mouth breathers. [00:32:50] And there’s other kind of like issues going on with them. So do you believe that something [00:32:55] into and I know you’re not like the dentist or anything like that, but do you think that there is scope [00:33:00] for a conversation where interceptive treatment can be done to help jaw development? [00:33:05] Let’s talk about jaw development for sure.

Speaker1: So from a mouth breathing perspective, we [00:33:10] see particularly in and this conversation I think across dentistry and the world of [00:33:15] respiratory physiology is is great because we typically see especially in [00:33:20] childhood and development kind of craniofacial development. Um, mouth breathing will lead [00:33:25] to a elongation of the face. So a longer face, um, and a setting [00:33:30] back of the lower mandible. Lower mandible. Yeah. Um, so you see [00:33:35] poor teeth formation. You see a lot of, of factors that come up as a result of that, alongside the other [00:33:40] symptoms that we’ve mentioned in terms of cognitive function and sort of mental and emotional side of it. [00:33:45] Um, there I think it’s multi multifaceted because, you [00:33:50] know, you talked about environmental. It’s definitely a case for things like diet and proper [00:33:55] kind of food and, and real whole food in terms of how often we’re chewing and that formation of [00:34:00] the jaw. But again, it’s all of these things are multifaceted. And because [00:34:05] of that, we can suggest that breath and mouth [00:34:10] breathing is a likely factor. And if you see your child, for example, [00:34:15] or a young adult or even an older adult who is mouth breathing and they are having issues [00:34:20] with kind of jaw formation, face shape, general respiratory health as well, then [00:34:25] as long as they are fit and healthy, then you’ve actually not got much to lose. [00:34:30] In trying to remedy that as a possible solution would be my opinion.

Speaker3: But how can [00:34:35] you remedy it? Do you know what I mean? Like so if a child is mouth breathing, what are you going to do? You’re going to [00:34:40] take their mouth shut. Then from a young age, would you do it? I don’t have kids yet, so I don’t know. No. [00:34:45]

Speaker4: There.

Speaker1: Yeah. There’s I, um, it’s invasive. [00:34:50] It’s invasive. It feels.

Speaker4: Weird.

Speaker1: Yeah, yeah.

Speaker4: There’s kid.

Speaker1: There’s certain tape that, [00:34:55] um, goes around the edge of the mouth that gently keeps the lips closed. And that is what’s typically recommended [00:35:00] and suggested for children. I my partner has a daughter. We’ve had this conversation [00:35:05] about it in terms of like, would you actually could we actually address it if we [00:35:10] felt it was an issue? And I feel quite strongly on it because I [00:35:15] and clearly in this world and I see the the harm that continuous [00:35:20] habitual mouth breathing can do. And as with anything in life, nature or nurture, [00:35:25] the earlier you catch it, the better. And the longer it goes on, for the worse it becomes, but also the harder [00:35:30] it is to undo. And so while it is invasive and probably not easy to any [00:35:35] parents listening or watching, they’ll be going, yeah, fat chance of that happening. I’m not never going to get my kid to do that. [00:35:40] And maybe that’s the case, but what else can we be doing? And I think there’s a conversation here about [00:35:45] wake time breathing and actually looking at what someone isn’t just mouth breathing just [00:35:50] because they’re not just mouth breathing at night because, um, so.

Speaker4: It [00:35:55] seems like a cultural problem rather than an actual problem. Well, I’m sure if [00:36:00] there was some device that a dentist could make that you could put in inside the mouth rather than the, the [00:36:05] fact that it’s over the lips just feels so strange, doesn’t it?

Speaker3: Well, I mean, there’s lots [00:36:10] of like, you know, there’s brands out there now like Myo Brace and stuff like that that are really affecting, like the jaw formation, [00:36:15] etc. and, you know, a bit teetering off from like breathwork, you know, [00:36:20] now they’re showing as well that giving your child like really chewy foods is really good for like, like jaw development [00:36:25] and everything like that. What I’m also interested to know is that is there any correlation between [00:36:30] the types of breathing and mental health disorders. So like ADHD, [00:36:35] like I’ve heard that ADHD now is linked to things [00:36:40] going on in the mouth and breathing etc. like that, which again is a massive thing for the dental sphere. [00:36:45] So has there been shown? Yeah.

Speaker1: So it’s a little bit chicken and egg when it comes [00:36:50] to, um, the mental and emotional experience and the experience of the breath. So. The [00:36:55] nervous system and breath are in this continuous dialogue where it’s, you know, as we all know, if something [00:37:00] frightens you, your breath will speed up, you’ll feel more fear, you’ll feel anxious, and vice versa. If [00:37:05] you’re breathing really quickly, you’ll start to feel more anxious. So we’re in this sort of constant loop. And there was a great [00:37:10] study that came out in 2013 that looked at the, um, natural habitual [00:37:15] breathing pattern of, uh, a study group that had diagnosed anxiety [00:37:20] disorders so significant enough anxiety disorders to, to be given a diagnosis. And they [00:37:25] found, I think the stat was 73, 72% of those with anxiety [00:37:30] disorders also had what were deemed diagnosable dysfunctional breathing patterns. [00:37:35] And that really to me, whether it’s causation, whether it’s correlation, [00:37:40] whatever, whatever the starting point, you develop an anxiety disorder and develop dysfunctional [00:37:45] breathing. They perpetuate each other. So we have this intrinsic link between the state of breath [00:37:50] and the state of mind. And ADHD is a great example because obviously we’re seeing so much [00:37:55] at the moment a conversation around ADHD, adult diagnoses of ADHD, and [00:38:00] I certainly feel from my own perspective, when I catch myself in what I would deem sort of as ADHD [00:38:05] like behaviours, a lack of focus, overstimulation, hyper focus, whatever it might be. [00:38:10]

Speaker1: And when I work with people with ADHD, what we’re ultimately looking [00:38:15] at isn’t saying that breath can cure ADHD, but we can [00:38:20] certainly use breathwork to work with symptoms to to support [00:38:25] ourselves. So a lot of people struggling with ADHD are also going to be feeling some expression [00:38:30] of a dysregulated, overstimulated nervous system. So actually, while we might not be [00:38:35] working with the root cause of the ADHD itself, perhaps we might be with some people. We [00:38:40] can use certain tools, techniques, practices to help them feel more balanced, to focus [00:38:45] more, to feel more regulated, whatever it might be. Um, and so there’s [00:38:50] for me, this is where stuff gets really powerful for breathwork from a [00:38:55] day to day level is actually going. We can work with our state of mind directly [00:39:00] through the breath. And that to me is the the power of it.

Speaker4: That’s super interesting because, you know, the autonomic [00:39:05] nervous system by definition is autonomic. Whereas some [00:39:10] of the stuff I’ve seen with Wim Hof that, you know, you can literally it’s the only [00:39:15] way of tapping into your autonomic nervous system is by changing your breath. Tell [00:39:20] me, what are the what are a couple of useful breathing patterns? Let’s [00:39:25] say I’m super stressed and have to have a panic attack or some feel that coming on. What should I do? [00:39:30] And the opposite. Let’s say I’m low energy and I want to get get going. What should [00:39:35] I do?

Speaker1: Great question. Yeah. So this comes back to the autonomic system right. We’re using that that lever [00:39:40] that remote control. So the language that we use here is up [00:39:45] regulation which is that that lifting or down regulation which is the the calming [00:39:50] which is the sympathetic response, which is fight flight, freeze and the parasympathetic rest and digest, [00:39:55] um, for panic and high anxiety and just general stress. Most [00:40:00] of the techniques and the stuff we lean on is pretty straightforward, but tends [00:40:05] to lean towards an extended exhale. So, like we did right back at the beginning, we did five extended [00:40:10] exhale breaths. This comes back to um heart rate and heart rate variability. [00:40:15] So we often think if um, my resting heart rate for example [00:40:20] might be 60 beats per minute, we think a beat on the second [00:40:25] every second for a minute. But what’s actually happening is when we inhale because of the change in volume of the [00:40:30] thoracic cavity, um, our heart rate slightly speeds up. When we exhale, it slightly slows down [00:40:35] logic, maths, whatever we want to call it. If you make your exhale longer than your inhale, [00:40:40] your heart rate is going to spend more time slowing down.

Speaker1: You’re going to start to feel more calm. We’re really tapping into that parasympathetic [00:40:45] response. So for high anxiety, usually we’ll work with [00:40:50] some kind of 1 to 2 ratio of inhale to exhale. So in for three [00:40:55] out for six in for four out for eight. Really maximising the length of that exhale. Um we [00:41:00] also introduce short holds. So in for four hold for four out for eight [00:41:05] is a great one. And the reason for that and from my past with panic attacks, [00:41:10] one of the most frustrating, intense, well-intended, but frustrating [00:41:15] pieces of advice is slow down your breathing because you’re in a panic attack and you barely have any [00:41:20] control if you’re breathing. And so one of the most powerful things that I found was actually to be able to [00:41:25] take a quick hold because then my breathing isn’t out of control. I hold, [00:41:30] I start breathing a little bit more slowly. I hold, and it’s really just taking back a little bit of [00:41:35] control, a bit of autonomy over my system and over what’s going on.

Speaker4: I found [00:41:40] the hold really useful last night when I did your, uh, your yes thing. It was almost like the you. [00:41:45]

Speaker3: Literally went from movement as medicine to breathwork. I love you, I’m so proud of you.

Speaker4: One after the other. [00:41:50]

Speaker3: So proud of you.

Speaker4: But it was, it was the hold was almost like a like a stillness like. [00:41:55]

Speaker3: But listen, I’m going to be honest with you, and I don’t know if this is me being me, [00:42:00] but I just can’t do breathwork on my own. And that’s why, like, I literally.

Speaker4: I like.

Speaker3: The guiding. Exactly. It’s [00:42:05] it’s Jamie’s guidance. And that’s why I think, like I always say, like, always invest in the professionals [00:42:10] because I think like, yeah, sure, I can download headspace, which I have done, I’ve done this [00:42:15] stuff. But like when you like, I’ve had one on one on one sessions with Jamie gone to his house and it’s just a different [00:42:20] space.

Speaker4: It’s the difference between watching a personal trainer on a video. Yeah.

Speaker3: And being, yeah.

Speaker4: Actually [00:42:25] being there. And I think part of it is the accountability of it. Yeah. Actually turning up.

Speaker3: Turning up.

Speaker4: Yeah, yeah. I’ve [00:42:30] found um float tank the best was that float tank.

Speaker3: Oh [00:42:35] I’ve heard about this and I’ve never been guys where is.

Speaker4: It in Wandsworth. I go so.

Speaker3: Far. [00:42:40] Why.

Speaker4: It’s near me. So Fulham.

Speaker1: There’s there’s one in there all over the place. Oh, really? Yeah. [00:42:45]

Speaker4: So what is it in water. Yeah. Salty water at body temperature and a cover. But basically it’s [00:42:50] there’s no sort of stimulus at all.

Speaker3: Are you, are you just on top of [00:42:55] the water floating in like a bikini or whatever. Yeah.

Speaker4: Well naked because it’s covered. Oh, really? [00:43:00] And then, um, but then the breathing is the only thing and I’ve, I found when [00:43:05] I.

Speaker3: Want to try this for.

Speaker4: An hour, you’re just breathing. And it’s the only time where you can really [00:43:10] super focus in on breathing. You’re never going to do it for an hour like this. And this. Bright lights and all that. Have you tried it?

Speaker1: Yeah, [00:43:15] I love it. I’ve not done it for a while and I’m going to go back. Um, it’s great. It’s sensory deprivation. [00:43:20] And it is, I’d say akin to a lot of breathwork experience as well. [00:43:25] At that deeper end, spend maybe the first ten minutes, 15 minutes going.

Speaker4: Yeah.

Speaker1: I’m [00:43:30] a bit bored. I’m a bit restless. Yeah. That’s right. If you can get into it, if you can stay with your breath, it becomes [00:43:35] this amazing space.

Speaker3: So I want to ask you, I mean, Jamie, I’ve known you for a long time [00:43:40] now, and I know that, you know, nothing sort of phases you in this realm. But Jamie’s done some incredible work [00:43:45] with other men, creating safe spaces for men, which is also one of the big reasons why I wanted to bring him here. [00:43:50] We often talk about I talk a lot about men, actually, on this podcast, only because I feel [00:43:55] like, you know, male suicide is still the single biggest killer in the UK of men under 25. [00:44:00] And I still feel worried for the role models that are out there. And Jamie’s created [00:44:05] a space with men that are, you know, look like, [00:44:10] I want to say normal people because I think people associate safe spaces with like being a bit woo woo and a bit like, [00:44:15] as they would say, naff. I’m just like kind of quoting. But he’s created like these, like men’s circles. [00:44:20] They do like retreats together. And they, they do they do activities which like harnesses [00:44:25] a lot of, um, you know, I say community and like a tribe like spirit. [00:44:30] But was it ever difficult for you to create those spaces and like, in [00:44:35] terms of, like delving into the world of breath space, which be considered quite like a feminine thing to do, [00:44:40] was there anything around that that was difficult for your mental health?

Speaker1: Absolutely. [00:44:45] I’d say it’s still it’s still a piece of work for me in terms of the development of, [00:44:50] um, my comfort in those spaces. I grew up from [00:44:55] 15 with my mum and my sister and didn’t [00:45:00] spend I spent time with my dad. I still have a good relationship with my dad, but I definitely grew up [00:45:05] in the the learnings and the environment of my mum and my sister and I. I put [00:45:10] down a lot of, um, my success and my, my kind of fulfilment [00:45:15] to that and the skills that I actually learnt, um, there and kind of everything that I [00:45:20] absorbed, um, and I’ve typically struggled [00:45:25] not so much in the last few years as I’ve worked with it and through it, but typically struggle with my relationship [00:45:30] towards other men. Um, I think there’s a naturally confrontational, [00:45:35] um, combative element to not all men, but the [00:45:40] male group. Um, and that leads to a lack [00:45:45] of vulnerability, a lack of openness. And in the same way, [00:45:50] it’s either a vicious or a virtuous cycle. Someone being open and vulnerable promotes openness [00:45:55] and vulnerable vulnerability, and someone being closed off and a bit, um, aloof [00:46:00] feeds the same. And it feeds standoffishness. And that is never going to be a healthy place for [00:46:05] connection, because the connection comes through the openness, through the authenticity, through the vulnerability. [00:46:10] And so I’ve been really fortunate to have worked with more and more men.

Speaker1: I’d say it’s still [00:46:15] heavily weighted towards women. Absolutely. I think the nature of the work that I do, [00:46:20] um, I, I don’t shy away from leading with emotion [00:46:25] in my work, and it takes time for people en masse [00:46:30] to to come into that with comfort, but particularly men. So many of us, myself included, were [00:46:35] raised of an era and to this day of a conditioning that [00:46:40] told us that that, you know, expression, healthy expression of emotion, any expression, expression [00:46:45] of emotion was feminine, it was weak, it was [00:46:50] something not to be engaged with. And so we pushed it down. We push it down, we push it down, and then we suffer and. [00:46:55] So I’ve been incredibly grateful that it’s developed over the last few years. I’ve sat in and held [00:47:00] men’s circles, men’s spaces, and I’m a big advocate now [00:47:05] in my work of mixed spaces and the capacity for for co healing [00:47:10] of women to witness men in their vulnerability and their openness and to, um, you [00:47:15] know, for the women who have maybe had terrible traumatic experiences at the hands of men [00:47:20] to witness men who are not threatening in that way, who are open, who [00:47:25] are healing, who are trying. Yeah. Um, and vice versa. I know so many men who have suffered at [00:47:30] the hands of women emotionally, physically and [00:47:35] for people to, to see a part of.

Speaker1: Maybe it’s your mum, maybe it’s your dad, maybe it’s [00:47:40] an ex-partner. To see a glimpse of that person who has hurt you in someone [00:47:45] else in one of those spaces is incredibly healing. Because there’s forgiveness, there is compassion, [00:47:50] there is conversation. And all of this healing for me in that capacity comes down to, [00:47:55] can you allow yourself to understand another perspective, [00:48:00] someone else’s perspective? Can you put yourself in the shoes of the person that hurt you? You [00:48:05] know, I think about my parents divorce and my dad, um, you know, clearly, [00:48:10] and this is something, you know, that I’ve worked with and worked through clearly, everything [00:48:15] that had happened before in his life and his childhood had led to a point where he found himself [00:48:20] unable to communicate in a way that that made that process perhaps easier than it could have been. [00:48:25] But as a late teens, early 20s man, I held a lot of resentment [00:48:30] towards him and very little understanding. And it’s only been through the understanding that you can even start [00:48:35] to tap into forgiveness and compassion. Um, and I think a lot of men, um, [00:48:40] struggle with that. I think just the openness piece, the emotional vulnerability piece, a [00:48:45] lot of good has happened. There’s so much more conversation happening than there’s ever been before, but there’s still [00:48:50] work to be done. I think.

Speaker3: 100%. I want to ask you something. Have you ever cried in front of your friends? Sure [00:48:55] you have. Yeah. Proud of you. I didn’t know I didn’t expect that of you, actually. [00:49:00] Why? So? No, I just felt like it’s like old school generation as well of, like, you know, [00:49:05] men have to always be, like, stoic and strong and etc.. The thing is, [00:49:10] is that I think that it is important. I mean, it was interesting because when we were talking on another [00:49:15] podcast, I was talking about, um, my immigrant family and the [00:49:20] different complexities that came with that. And Payman was like resonating and how what we achieved [00:49:25] academically or our achievements made us feel a sense of self-worth. And then someone [00:49:30] commented on the podcast and they were like, yeah, but what’s the opposite to that? Like, I think [00:49:35] that there has to be a balance, because if we tell people to just cry it out and like dwell [00:49:40] on their like sadness, they don’t grow and become resilient. I thought that was quite an interesting [00:49:45] point because I’m like, is there a balance? Do you think that we have become too soft as a nation, and [00:49:50] we’re allowing people to use their struggles to kind [00:49:55] of get on with it? Or do you think it is important that we actually create safer spaces? You know. [00:50:00]

Speaker1: I think it’s a great question. Um, I think my view [00:50:05] is that we have too much comfort, not that we have too much openness and softness. [00:50:10] I think we’re soft from a place of complacency and comfort rather than [00:50:15] soft from a place of vulnerability. I actually think, and there’s an interesting piece in the self-development [00:50:20] conversation that I think sometimes gets missed, which is actually the goal here. Isn’t [00:50:25] trauma dumping constant openness constant just shedding [00:50:30] everything with everyone and crying without any. You know, [00:50:35] we take crying as an obvious example, but expressing without any thought. It’s emotional regulation [00:50:40] that we’re seeking and we often confuse, you know, stoicism is a great example of [00:50:45] something that’s been massively misunderstood in modern society because stoicism people are like, [00:50:50] that’s just emotional repression in a different language, but actually stoicism, the Stoics were the best [00:50:55] sort of regulating their emotions. They were able to experience deep suffering, deep struggle, [00:51:00] feel it all and move forward. And actually, that to me is where [00:51:05] the growth and the resilience comes from isn’t from blocking an expression of an emotion, blocking the feeling of a feeling. [00:51:10] It’s actually feeling it fully, allowing it to pass through you and then regulating [00:51:15] yourself in the face of it. And I think that’s something that, especially in the conversation around men’s mental [00:51:20] health, has has to come into this, because I think that’s why a lot of men are resistant [00:51:25] and reluctant towards it, because they just think, I’m just going to become soft. I’m going to become too [00:51:30] open, too vulnerable. It’s going to be used against me. When actually this is about learn [00:51:35] how to feel your feelings so that you can become the best version of yourself, [00:51:40] so that you can be strong so that you can support other people because you cannot support [00:51:45] anybody else in their emotions effectively. If you’re completely disconnected from your own.

Speaker3: And it will manifest [00:51:50] in other physical ways. And that’s why when you see people that are really angry and again, angry is also healthy. Healthy [00:51:55] emotion. I remember my coach said to me, you know, go scream into a pillow like and I found that [00:52:00] one of the most useful tools in the world, because if I suppressed like anger, emotions, it would come out in [00:52:05] a really damaging way to the person that I was with. Not physically, but, you know, I would say something or [00:52:10] I would erupt and that would make me appear to that person in a certain way. But as you [00:52:15] said earlier, try to put yourself in other people’s shoes as well. Like, I just wanted to comment on that. [00:52:20]

Speaker4: I think, you know, part of the previous conversation we were having about women having to be more like [00:52:25] men in the workplace talking about men.

Speaker3: Yeah. See, look, Jamie is nodding. There is that. He says he’s learned a [00:52:30] whole new vocabulary.

Speaker4: It’s real. It’s real. But but also, I think these days [00:52:35] men are learning to be more like women. You know that that you know, this this conversation ten years [00:52:40] ago, even ten years ago would have been seen as like, just just [00:52:45] bullshit, you know, just crap. Yeah. You know, whereas now, you know, you can ask me if I cry, I [00:52:50] can, I can say, yes, I did in front of my friend without worrying about that. This is going out.

Speaker3: You know, [00:52:55] the reason why I asked you that as well is because, like, you know, we’ve had conversations because when I came on here [00:53:00] the first time and stuff, I was using words like trauma and everything and like, because Payman had never [00:53:05] been exposed to this whole realm of stuff. And over time he recognised [00:53:10] that actually, it’s an understanding and doing work that I can use these words [00:53:15] to understand who I am.

Speaker4: Like another. Yeah.

Speaker3: You know, um, but the other thing is, [00:53:20] is that thinking about it, even though we’re talking about like the archetypal figures [00:53:25] within society, someone like Wim Hof comes across as like a really like, masculine, like caveman [00:53:30] to me. And he’s like made a whole movement out of breathwork, do you know what I mean? So in a way, [00:53:35] he’s broke that because you suddenly have these like, you know, typical like six pack, [00:53:40] six foot men, you know, like whatever people want to define as being physically masculine doing [00:53:45] like ice baths and breathwork, which I think is remarkable. It’s like a huge movement, you know? [00:53:50]

Speaker1: Yeah, I really see it happening. I think there’s a, um, an [00:53:55] asterix there as well from, From My side, which is, um, any of these practices [00:54:00] ice baths, ultramarathons, Wim Hof, breathwork, whatever it might be, are also [00:54:05] very good ways to escape what you’re feeling and more to numb from it and to [00:54:10] avoid from it. That to me, is is going. Intentionality is at the core here. [00:54:15] If you engage in any of these practices as simply a means to escape what’s going on inside your own head, and to [00:54:20] avoid the apparent discomfort or, um, apparent boredom of sitting still and [00:54:25] actually feeling what you’re feeling, then that, to me, is actually not what we’re aiming [00:54:30] for.

Speaker3: No, it’s I talk a lot about self-soothing, and it’s another method of self-soothing. I find it interesting [00:54:35] that as addicts as well replace their addiction with intense exercise. It’s just another [00:54:40] addiction. It’s another.

Speaker4: Escape. You can slow down your breathing by smoking. Mm.

Speaker3: Let’s talk about.

Speaker4: You can [00:54:45] slow down your breathing by breathing. You know, like by doing that exercise. Yeah.

Speaker3: Smoking in the breath. [00:54:50] Does it affect your breath? Work practice is the question. All right. We know what it does like in terms of like the body [00:54:55] you know but it will affect your breath work practice for sure.

Speaker1: I remember I created for an app a few years ago, a, [00:55:00] um, a breathwork session to help with quitting smoking. Amazing. And it was essentially [00:55:05] to try and replicate the breathing pattern that is done via smoking, because obviously there are [00:55:10] substances within a cigarette that are creating this feeling and this addiction. But [00:55:15] actually, um, there will also be the the slowness of the breath that will definitely be [00:55:20] playing a role within that. If we take out, you know, let’s say smoking was completely non harmful, [00:55:25] it would probably still create a level of relaxation through the time that you’re taking [00:55:30] for yourself and the speed at which you’re breathing. Um, that’s not an [00:55:35] advert for smoking. Um, but it’s, I guess, understanding [00:55:40] the motion, the motion understanding what’s going on, but also understanding. And this is where we get deeper into, [00:55:45] you know, trauma and addiction, but also understanding why what’s led somebody there and [00:55:50] a holding compassion for that, but be supporting them through that and going actually, what is [00:55:55] a what is a different and healthier outlet for this thing that is creating the habit? [00:56:00]

Speaker3: Let’s talk about about ice baths. Right. Because I started doing this, you know, Prav is obsessed. He like [00:56:05] spends like 10 to 15 minutes in that zero degrees. I’m literally two minutes and I cannot [00:56:10] put my hands in. Yeah, I’m sitting there like that on the side. But anyway, what’s the correlation [00:56:15] with breathwork and being in the ice bath? You know, like does it enhance your breathwork? [00:56:20] Because I naturally feel I go into a different breathwork as soon as I hit the water, just naturally [00:56:25] without. But that’s like an unconscious thing, if that makes sense. So, um, so [00:56:30] yeah, talk to us a little bit about ice baths and breathwork.

Speaker1: I have some strong opinions on ice baths. Um, I [00:56:35] use them, I advocate for them. I advocate for responsible use of ice baths. [00:56:40] Um, and I think there’s a fuck ton of irresponsible use of ice baths. And [00:56:45] to the point where people are going to start seeing a negative impact, in my [00:56:50] opinion. I think we’re going to I think we never hear about the stuff that’s already going wrong. But I think. Panic [00:56:55] attacks. Uh, if there’s not proper medical contraindications, exposed [00:57:00] people, you know, heart attacks in a very extreme case. Yeah, can.

Speaker3: Affect your fertility. Just question [00:57:05] like for men and women, because I think Huberman said, not Huberman. Someone said that for men it can actually affect [00:57:10] fertility.

Speaker1: So Spum cold is cold is good for spum count. Um, I would [00:57:15] say up to a point. Yeah. Um, and heat sauna, for example, is not is [00:57:20] not good for spum count. Um, that’s why the testicles are on the outside of the body rather than the inside [00:57:25] is because the cold is good. Um, I don’t know the direct kind of impact on on sperms fertility, [00:57:30] but cold. Good. Heat bad. Okay.

Speaker4: Um, do you find yourself. You must find yourself [00:57:35] having to talk about all sorts of realms outside of breathwork itself. [00:57:40]

Speaker1: Yeah, I think.

Speaker4: Having to educate yourself on these.

Speaker1: Absolutely. I think I, I [00:57:45] very much view breathwork as sort of the, the thing I, I teach and [00:57:50] the thing I talk about, but actually let’s, you know, I work with a 1 to 1 client. I’m talking to [00:57:55] them about their mindset, uh, their past, their childhood. I’m talking to them [00:58:00] about mainly we’re talking through the lens of the nervous system. So that’s I would view [00:58:05] the work as really working with the nervous system, which is where ice baths start to come in, where other practices start to come [00:58:10] in, and the concept of rest, the concept of resilience, all of this stuff, it’s sort of breath [00:58:15] as a gateway into a much broader conversation around the nervous system and those practices. But wait, I’m. [00:58:20]

Speaker3: Not done with the ice baths. Yeah, okay.

Speaker1: Come back to the ice baths. So getting into the [00:58:25] ice or let’s go use of ice baths first and then talk about the breath in relation to it. So [00:58:30] ice baths are an acute stressor. Anyone who’s gotten one will obviously know that [00:58:35] it’s stressful. Um, the view is that they can be used as a hormetic stressor, a positive [00:58:40] stressor, to create positive adaptations in the nervous system, in the body. And there are very well documented [00:58:45] benefits of ice baths in terms of the release of cold shock proteins, in [00:58:50] terms of nervous system resilience, in terms of energy, release of dopamine, all of the stuff that gets people [00:58:55] hooked and bought into it. Um, for me, I think the biggest benefits of [00:59:00] of ice baths come in the realm of, um. Psychological [00:59:05] resilience.

Speaker4: So I agree with you.

Speaker1: They always I don’t trust [00:59:10] anyone who says I love ice baths. What they really mean is I love how ice baths make me feel, [00:59:15] and I love that I feel mentally stronger as a result of getting into ice baths. The experience itself sucks [00:59:20] and.

Speaker3: I hated every minute of it.

Speaker1: But it’s about how you [00:59:25] relate to the conversation that goes on in your head around it. Because human talks about this [00:59:30] Hormozi talks about this. Chris Williamson talks about this. You are building a stack [00:59:35] of evidence that you can win the conversation with the voice in your head, that you’re building a stack of evidence that you can do [00:59:40] something, that ultimately your mind is telling you that you don’t want to do. And that is powerful. That, to [00:59:45] me, is is pretty much my main motivator for using ice baths and doing anything.

Speaker4: Is [00:59:50] there a way you should breathe before getting in?

Speaker1: So this is where it gets interesting because the Wim Hof [00:59:55] method. Let’s talk more about Wim. Um, the Wim Hof method is mainly based [01:00:00] around hyperventilation breathwork, and you’ll see people doing it before they get into the ice. I [01:00:05] get that as an experience and I’m trying to be balanced here. That will [01:00:10] psych you up for something like an ice bath. It’ll get you going, it’ll get you charged up, fired up and [01:00:15] go, I can do this just.

Speaker4: Quick and out and out and out. Is that what you mean by hyperventilation? Yes.

Speaker1: So [01:00:20] the Wim Hof breath would be. You’re really stimulating yourself. [01:00:25] I think that is the worst possible way you could breathe before an ice bath. Before? Yeah.

Speaker3: What about when you’re. [01:00:30]

Speaker1: In it during? Because actually, let’s take us through a process of getting into an ice bath for a normal person. [01:00:35] You step up towards the ice bath. Anticipation nerves. Your [01:00:40] breathing rate increases, your heart rate increases. You start to go into this fight flight response. [01:00:45] If you then hyperventilate, you’re going to put gas on a fire. And so [01:00:50] we want to breathe slowly. We want to regulate that nervous anxious response so that you’re more [01:00:55] calm getting into it. So slow your breathing down. Extend the exhale. Then when it comes to getting in, as you [01:01:00] perfectly described Rona, we get this natural innate gasp reflex that happens [01:01:05] for everybody. When you get into the cold, it will try and steal your breath, shoot it up right [01:01:10] into the upper chest and make you pant and gasp. So all we do. And this is how my [01:01:15] protocol for ice baths slow your breath down before, as you get ready to get in, take three [01:01:20] big clearing breaths like. On your fourth breath, [01:01:25] take a full inhale, hold at the top and as you step in and lower down, exhale [01:01:30] as slowly as gently as you can. And then your goal is to stay [01:01:35] with this slower breath as you can in through the nose, out of the mouth for the first 30 to 60s [01:01:40] the the test for me of how well someone can regulate themselves in the [01:01:45] face of stress is how well they can regulate their breath in an ice bath. So if you [01:01:50] can regulate your breathing, you’re able to regulate that shock response, that stress response. You’re able to stay [01:01:55] in for a little bit longer. Um, and the more you can slow your breath down, the better an [01:02:00] experience it’s going to be. You see people getting in, they’ve hyperventilated before they get in, and they’re hyperventilating [01:02:05] while they’re in there, and they come out and they might feel buzzed. They might feel alive and energised. [01:02:10] Talk to me in two hours and they’ll be knackered. They’ll [01:02:15] be drained, they’ll be withered.

Speaker3: And what’s the what about, what’s your thoughts on like the different protocols [01:02:20] of like then go from like that to a sauna or the other way around. Do you think there is, is there [01:02:25] evidence that there’s benefits to doing it with a sauna? And which way round is better for sure.

Speaker1: So sauna is [01:02:30] another, um, hormetic stressor, um, less acute, less direct than the [01:02:35] ice, but a really, I love the sauna. Me too. Arguably more than I.

Speaker3: I’m happy in the heat. I’m very happy [01:02:40] in the heat. So the heat is great.

Speaker1: It’s a great heart health number one for me, from a sauna perspective, [01:02:45] I mental clarity is just I get all of my best ideas in the sauna. [01:02:50] Um, but heart health, increasing circulation through the heat. Um, and it’s just really, [01:02:55] really well documented for cardiovascular health, um, in terms of use of ice and heat together. [01:03:00] Um, always the disclaimer around just safety and blood pressure is changing [01:03:05] a lot when you’re in the ice and when you’re in a sauna going in opposite, opposite directions. And people can have [01:03:10] quite negative experiences of significant drops in blood pressure if they’re moving too quickly between [01:03:15] the two and sort of recklessly between the two. That being said, if [01:03:20] I have an hour in our studio in Fulham downstairs, um, I will regularly do [01:03:25] 15 minutes in the sauna once two minute break outside of the sauna, [01:03:30] 90s to two minutes in the ice, 2 or 3 times through that kind of [01:03:35] protocol, which is a really great just stress resilience and recovery protocol. [01:03:40] It just I just I love it, it makes me feel great. But the key to this [01:03:45] conversation of any use of sauna, but particularly ice baths, is helping [01:03:50] people understand their own nervous system. So if you are someone you’re walking into a room [01:03:55] with an ice bath and you’ve had a really anxious, really stressful day, and I think [01:04:00] very carefully before you get into an ice bath, because you’re going to put a huge amount of stress on your already stressed.

Speaker1: System for [01:04:05] some people, and this is where we need to learn to to think for ourselves ultimately and take personal [01:04:10] responsibility for some people that will take the edge off their anxiety, because that’s just how [01:04:15] their system works. But for the majority of us, I would say you need to be able to listen to your own [01:04:20] nervous system and know how you’re going to dose the thing that you’re about to do accordingly. [01:04:25] So I’ll have days. I love an ice bath. I love the sauna. If I’m super wired, [01:04:30] super stressed, even if I want to get into the ice, I won’t get into the ice because [01:04:35] I don’t need that additional stress. And when I first discovered breathwork, one of the first [01:04:40] things I came to was the Wim Hof method. I was still struggling a lot with anxiety and [01:04:45] it made my anxiety worse. Now it sounds a little bit like I’m just slating the Wim Hof method. [01:04:50] It’s helped so many people. It’s a great pro, it’s.

Speaker3: Stressful for me.

Speaker1: It’s [01:04:55] highly stressful and it’s always presented as a cure all. If you’ve got [01:05:00] anxiety, do this and it will work.

Speaker3: But like you said, when you’re in a state of anxiety, my physiological state [01:05:05] is so stumped and so paralysed, the last thing I can do is like start doing things [01:05:10] like that. I need something to create calm. The breathwork space is obviously been [01:05:15] incredible and I really want to know what do you think the future of breathwork is? Because obviously, [01:05:20] you know, you’ve also done some incredible things on like TikTok, Instagram, everything like that. You see more in people emerging [01:05:25] in this space. But what do you see the future as a future?

Speaker1: Um, I [01:05:30] see a bright future, but I, I can [01:05:35] come through with sort of the, not the bearer of bad news, but just with a slightly more, [01:05:40] I hope, realistic lens for this work, which is, um, you could say [01:05:45] this about a lot of fields and how they’re presented on social media, but, um, as [01:05:50] people flood to breathwork, I think that’s happening because it’s very accessible and it is very powerful. And [01:05:55] we’re seeing that in the research. And the anecdotal evidence is that it has for myself, for [01:06:00] thousands of people I’ve worked with, had a very positive impact. That being said, [01:06:05] I will never, ever operate in the realm of absolute, so I will never say it works for everybody. I will never say it will always, [01:06:10] you know, it will cure your anxiety, it will do this. It will do that because that would be dishonest. [01:06:15] Ultimately, I think it can play a very pivotal, key role in the overall [01:06:20] support of the of society in how we regulate our nervous systems, [01:06:25] how we tap into rest, how we find more balance. The space itself is [01:06:30] growing so quickly that we are due a reset. I think there’s a bubble that will burst at some point. [01:06:35] Um, you’re getting people misrepresenting things, running poor, [01:06:40] poor certifications, poor trainings, um, that are, [01:06:45] you know, I trained for, for from a conscious connected breathwork therapeutic breathwork perspective for [01:06:50] six months, part time. Um, and there are now trainings that you can do purely online that you get [01:06:55] a certification after a day.

Speaker1: It’s a very unregulated space, a little bit like life coaching. [01:07:00] There’s a lot of people doing a lot of good, but there’s also people looking to make a huge amount of money, as [01:07:05] with anything in capitalism. So I think this for me, for anybody listening, [01:07:10] is not a case of don’t buy the hype about breathwork because I think it is amazing and [01:07:15] I think there’s so much good to be done, so much good that can be gained. But it’s [01:07:20] a buyer beware thing. It’s, you know, look into the facilitator, the practitioner [01:07:25] who you’re going to be working with, look at their credentials, their certifications and [01:07:30] look to them as a person. I think the difference that I’ve seen, you know, [01:07:35] five years ago, getting into this space, there was such a small group of practitioners, [01:07:40] I could have counted them on one hand, and everybody knew everybody, and it was all people who had [01:07:45] either been in this space for a very long time or who similar to me. It had such a profound [01:07:50] impact on personally that we felt compelled to share it. You’re now getting people, and I see this across wellness [01:07:55] as a whole, coming into this space, because they think they’re going to make money and actually in [01:08:00] a service led, purpose led, um, practice where you’re supporting people, where it’s therapeutic. [01:08:05] Ultimately, that won’t fly.

Speaker3: You know what, you say that, right? But I was [01:08:10] really shocked because about ten years ago, I had a couple of yoga instructors as clients. And [01:08:15] I always thought anybody that goes into yoga is surely a very like conscious human [01:08:20] being with really great, like morals and values. And actually, I was totally shocked to find [01:08:25] that wasn’t the case. And I think I was naive to believe that when someone dedicates their life to [01:08:30] practices that have been built out of healing, they’re all like that. But as you said, like capitalism, now [01:08:35] I have a really sour my taste. I really don’t like yoga, like I.

Speaker4: Know what it is. There’s a lot of fuckery. [01:08:40]

Speaker3: Yeah, there is.

Speaker4: There is around wellness. But when you.

Speaker3: Say it won’t fly, it will fly [01:08:45] because there’s loads of.

Speaker4: Alienation, right? I mean, there’s a lot of bullshit out there. There’s. [01:08:50]

Speaker1: And this is what makes me sad is that, um, we say buyer beware, but I think [01:08:55] people are can be easily led when they’re looking.

Speaker3: For something vulnerable.

Speaker1: When they’re vulnerable and looking for support, [01:09:00] they will turn to someone who is saying the right things. And that is where that. That is why I think the bubble [01:09:05] will at some point burst, because I think and there are things that are known in the breathwork world and [01:09:10] that haven’t quite gone because it’s not quite big enough yet of, you know, long standing [01:09:15] practitioners who have had cases brought against them for misconduct, you know. Yeah, there’s there’s [01:09:20] some there’s not a huge amount, but I think there will be more because people are vulnerable. People [01:09:25] are being put into vulnerable states, all the states of consciousness. And I do think there [01:09:30] will be, as with everything, because humanity has a shadow collectively and individually, [01:09:35] there will be more that comes to the surface. Absolutely.

Speaker4: Yeah. But you know, the nature of [01:09:40] social and algorithms. I mean, in our space, we’ve got a company [01:09:45] who makes a teeth whitening product that doesn’t whiten teeth. Um, but they [01:09:50] turn over half $1 billion a year. Oh, I know what you’re talking about.

Speaker3: The TikTok brand.

Speaker4: Yeah, [01:09:55] and the purple.

Speaker1: The purple one.

Speaker4: Yeah, but you know, now, by the way, we shouldn’t [01:10:00] as dentists, we sort of we measure the colour of teeth and we’re and we have to remember when someone’s [01:10:05] buying that and using that. It’s not necessarily looking for what me and you are looking [01:10:10] for. Yeah. Because it’s the execution is actually very good on those products. Right. They taste good. [01:10:15] They feel good. They click. Well, you know, a lot of times when you use makeup or whatever, you know, it’s [01:10:20] it’s all of that you’re buying into, you’re buying into all of that.

Speaker3: You’re buying into the experience.

Speaker4: But what my point is the [01:10:25] truth doesn’t always out.

Speaker1: Mhm. Yeah I would, I would agree with you on that as well I [01:10:30] think um yeah I think it’s going to be a very interesting time for the space. There’s, I [01:10:35] tell you the biggest thing that I see at the moment and it’s each to their own, but um, [01:10:40] particularly with these transformative kind of deeper modalities of breathwork, the experience can be very [01:10:45] emotional, very cathartic, can be quite physical. I’ve had people in sessions before where if you’re from [01:10:50] the outside looking in, you’d be like, that person is having an exorcism. You know, they’re vibrating, they’re shaking, they’re [01:10:55] releasing. I’ve seen it in Jamie’s classes. That is part of it. But [01:11:00] what we see on social media, from accounts that have blown up as a result of this kind of content, because [01:11:05] it’s how social works, um, real up close and personal videos [01:11:10] of experiences like that. And I call it catharsis porn because it’s just promoting this, [01:11:15] like arguably quite unrealistic expectation of what a breathwork experience will be. [01:11:20] And it can be off putting for people because they’re like, I’m scared of that. It can set people’s expectations [01:11:25] too high because they’re like, I need that, and I this is where [01:11:30] I know I sometimes shoot myself in the foot from a, particularly [01:11:35] from a social perspective, but from a marketing perspective more broadly, because I think I [01:11:40] personally believe and other people are entitled to their opinion that we as practitioners have a duty of responsibility [01:11:45] in how we talk about these things, how we promote these things, the language we use, the [01:11:50] expectations we set, and really just holding yourself accountable for to. And [01:11:55] I think a lot of these people believe their own hype. Right. And so they don’t think they’re lying. They [01:12:00] don’t think they get into a state.

Speaker3: You know, it’s like cognitive dissonance. They start really like [01:12:05] believing the things that they say. And I genuinely think and we talked already about [01:12:10] I was telling Payman about on another podcast about how I went to go see The Picture of Dorian Grey, and [01:12:15] it was the best production I’ve ever seen. It was incredible. She got a standing ovation by the entire theatre [01:12:20] was Sarah Snook that played 26 roles. But the point is, nothing’s actually changed. And they were really clever because [01:12:25] when she looked in the mirror, she turned into all the filters on Instagram and was like loving her [01:12:30] own appearance as Dorian. And I was like, but that’s it. Like people love. There’s this, like, self-congratulatory [01:12:35] thing. And especially if a video goes viral on Instagram, you’re like, I have to keep [01:12:40] living this lie. There was a documentary.

Speaker4: Sometimes the genius is in the storytelling. [01:12:45]

Speaker3: Yeah, 100%.

Speaker4: But some people have that genius. Doesn’t mean they necessarily [01:12:50] know about breath. Yeah, but they know how to tell a story about breath.

Speaker3: Yeah, but I think it’s that transparency, [01:12:55] because even some of the most notorious podcasts that are out there at the moment are getting a lot of backlash. I’m not [01:13:00] going to name any names, but they’re getting backlash because also, um, they are bringing [01:13:05] on experts that don’t are not actually good enough to like, comment. [01:13:10] So, for example, recently a big podcaster got hate because he’s getting scientists to comment [01:13:15] on diet. And the nutritionists out there are like, no, but that’s wrong because the scientist would be like, I’m happy you’re [01:13:20] better off drinking like a glass of full fat Coke instead of some orange juice from a sugar perspective. [01:13:25] But the point is, the nutritionist like, but we’re not just looking at sugar content calorie. We’re looking at like [01:13:30] other things as well. So again, I’ve always said this to you like nuanced thinking is becoming [01:13:35] less and less and polarising content is becoming more and more, and that’s creating more and [01:13:40] more division. And we’re not seeing it just on social media opinions we’re seeing even in politics. How does someone like [01:13:45] Trump rise to the top polarising, you know, Brexit, polarising? Do you see what I [01:13:50] mean? And that’s the problem because it’s the nuanced thinking that is going to divide us.

Speaker1: It’s my least [01:13:55] favourite thing about social media and arguably the world, because it is [01:14:00] robbing people. They’re allowed, people are allowing. Themselves to be robbed of personal [01:14:05] responsibility. They want to be told what to think. So [01:14:10] someone comes to me. Will breathwork cure my anxiety? I’ll go. [01:14:15] I’ll give you a full, balanced, nuanced answer that says it depends on the root cause. [01:14:20] It depends on x, y, z. They don’t want to know. And they’re like, oh, I just wanted to [01:14:25] hear yes, yes. And it’s the same like I the big podcast that [01:14:30] I do name, not normally in these conversations, but.

Speaker3: You know what I’m talking about. Yeah. Oh [01:14:35] absolutely.

Speaker1: Diary of a CEO. So, um, there is, [01:14:40] there is a breathwork episode by with a guy called James Nester, who has [01:14:45] written arguably the pivotal book in the breathwork space. A fantastic book has done so [01:14:50] much for this space, and he’s a fantastic writer and a fantastic advocate for this work. [01:14:55] However, that podcast creates circumstances for people [01:15:00] where they say things that if you really again dig into the weeds, you go, I can see [01:15:05] how he’s got there, but there’s so much more to it. And again, I think there’s a duty of responsibility [01:15:10] to say to present a fuller picture. So his big one is, you know, 99% [01:15:15] of the population have dysfunctional breathing. I get what he means. But if [01:15:20] we’re talking about diagnosed dysfunctional breathing, it’s closer to 35%. What he actually means is that the remaining [01:15:25] 64% of those could be breathing better. We as a population could be breathing [01:15:30] better. But to sit there outright and say 99% of the population have dysfunctional breathing [01:15:35] is it creates fear in people. The thing is, when.

Speaker4: You’re an expert in anything, you [01:15:40] can critique in a different way.

Speaker3: I mean, I got hate recently. He knows.

Speaker4: This. Yeah, [01:15:45] but but but it’s just the nature, I think when you’re an expert in something, then whatever, when [01:15:50] when you see someone else talking about that, you can, you can pick holes in it because you’re the expert in that [01:15:55] thing I’m quite interested in. It’s obvious just looking at you. It’s obvious you’re in a place of [01:16:00] sort of authenticity, and you seem very comfortable in this space. What do [01:16:05] your previous peers think of you now? Some of them, not understandably. Someone going from a tech [01:16:10] Start-Up business to to this.

Speaker1: It brings up interesting [01:16:15] things for me because I have learned a lesson in myself, arguably [01:16:20] the hard way, over the last couple of years, which is that I social [01:16:25] media played a role in this. My work played a role in this. I, I lived as my [01:16:30] what I used to call breathwork Jamie, which was the persona that I was presenting on [01:16:35] social, the version of me that showed up in my work, which is a real version of me, but it’s not all of me. [01:16:40] And actually, um, I still have friends from my last company that I worked at, my friends [01:16:45] from university. We talk about it, um, [01:16:50] but I would say, actually, there’s a, a version of me, a part of me, um, [01:16:55] that really values not being this, this version of me all the time. [01:17:00] Yeah. I’m able to a bit like what you were saying in terms of the people we meet in London, the network [01:17:05] we have, we’ve got to.

Speaker3: You’ve got.

Speaker1: You. It’s not inauthentic. And I had this a really long conversation [01:17:10] with an amazing musician, very famous musician, about this the other day is not [01:17:15] inauthentic to show up differently in different circumstances. You think [01:17:20] you go home for Christmas, you see your family. That’s a different version of you to the one that goes out on a night out [01:17:25] with your friends that’s not inauthentic. That is different parts of you showing up at different times and parts.

Speaker3: Work is [01:17:30] so pivotal to that. Parts work. Yeah, parts work helps you accept. So I did a lot [01:17:35] with Ella. Ella is my therapist has come on here as well. So it’s like we all have different parts of ourself. And then you basically [01:17:40] when you work with a therapist for example, you see those different parts of yourself, you observe those parts of yourself [01:17:45] and you actually don’t judge parts of yourself. But in some sessions I was also the judge. And that makes [01:17:50] you kind of more accepting to things, and it doesn’t make you try to change so fundamentally who [01:17:55] you are, because we’re always. When I first met Jamie, for example, I was literally like, I have to put in the [01:18:00] work because I have to be this thing. You know, I met Jamie and Louis and all these people, and I [01:18:05] was like, I need to be them. They’re like the beacon of knowledge, and they’re like living and breathing [01:18:10] this, like, wellness thing. And I was like, but then I’m like this established dentist with this. [01:18:15] And I was like, where am I? And then, like, parts work made me realise, like, there are different [01:18:20] parts to myself. And look, don’t get me wrong, I have often thought to myself is the only way to find that [01:18:25] true happiness. To quit it all, sell my practice, move to Costa Rica, live with those jungle [01:18:30] people in this beautiful retreat. Do you know what I mean? And the hummingbird. And then I realised that, you [01:18:35] know, you don’t have to.

Speaker1: It’s awareness and acceptance. Like there’s a big piece of this with this part [01:18:40] stuff. Because I remember I went for dinner with some friends of mine that I used to work with, um, and [01:18:45] I was this was a couple of years ago, and I can have a very dark sense of humour, [01:18:50] and I made this very dark joke a bit close to the line. And one of the guys who I’ve known for a really [01:18:55] long time, he’s a great guy, turned to me and goes, that’s not very on brand. And my heart sank [01:19:00] because that was my that was of my own making, because. I, in [01:19:05] every aspect of my life, was trying to show up as breathwork. Jamie. I was trying to be, you know, present [01:19:10] and calm, balanced and namaste and a bit woo woo. And I [01:19:15] have that side to me. You know, I can draw a tarot card and really get into it. I can have a conversation at [01:19:20] a plant medicine experience and really go into that with someone. And I can also go and watch a rugby match with [01:19:25] my mate, drink a couple of beers, swear a bit. You know, all of these aspects, you know, it’s not a great example. [01:19:30] But yeah, that to me is that to me is authenticity.

Speaker1: Isn’t [01:19:35] it acknowledgement that I’m so, so multifaceted and there’s so many [01:19:40] different parts to me that can show up in different ways when they’re brought out of me by different people. You know, [01:19:45] I’ve always viewed myself as adaptable, but I don’t even think it’s that. It’s just I there’s [01:19:50] a self behind the identity. There is a pure awareness, present awareness [01:19:55] of self that has values, that has, um, an [01:20:00] understanding of the world and how I operate and an energy. And then [01:20:05] there are the layers and the masks that get stacked up on top of that. You know, I was the rugby player, [01:20:10] I was the tech guy, I was the business founder, I was the breathwork guy. I was [01:20:15] the the healer, the therapist. All of these things and all of those have been true at different points. And [01:20:20] it’s actually in trying to reject those. And I was writing the other day about this notion of [01:20:25] if your personal development journey is contingent upon an old self that you are [01:20:30] trying to run away from, then you will continue to suffer just in a different form because that is rejection [01:20:35] of parts. I tried for a very long time to run away from [01:20:40] any kind of entrepreneurial nature, any kind of businessman, any kind of drive, [01:20:45] any kind of ambition, because I thought that hurt me previously, but [01:20:50] that wasn’t what was hurting me previously.

Speaker1: And actually in the last year, and part of what I was saying at the top around my [01:20:55] ambition for this business has come as a result of reintegrating and re [01:21:00] accepting those parts of myself that are driven, that are ambitious, that love big [01:21:05] picture business, creative thinking and being entrepreneurial. And how can I [01:21:10] quite powerfully integrate that with the spiritual, with the emotional, [01:21:15] with the vulnerable and those two together? To me, that lights me up when those two parts of me are aligned, [01:21:20] when I’m in my vulnerability and my authenticity. And I’m also coming up with this huge [01:21:25] idea of where I want to take this business, I feel my best, rather than thinking [01:21:30] it has to be either or, rather than if I’m spiritual. I can’t be ambitious, I can’t want this. I [01:21:35] can’t like material things, all of that stuff. And that’s different for everybody. And [01:21:40] often the judgement that shows up in us is actually a judgement. It’s our shadow. You know, if there’s [01:21:45] a part of me that triggers you, you’re that’s a part of yourself that you are pushing [01:21:50] away and rejecting. Yeah.

Speaker3: And I get that a lot in dentistry. It’s like you can’t be glamorous, fashionable [01:21:55] and creative and then be the science person that’s going to be, like, taken seriously.

Speaker4: Exactly. [01:22:00] That was a beautiful monologue, man.

Speaker3: Thank you. Yeah, I love it. Look, he’s so touched. So, [01:22:05] Jamie, I could literally sit and talk to you for, like, hours and hours. And I want [01:22:10] to end on a note of for those people. And we’ve talked about this before, for those people, especially [01:22:15] dentistry, with being such a, um, stressful career, how can they integrate [01:22:20] very simple breathwork that’s realistic into their daily routine or even [01:22:25] during their time in the dental practice? You know, there’s.

Speaker4: Times Mark was talking about every time we’ve got [01:22:30] this light that makes the cures the filling material. It’s like 20s. [01:22:35] And she was saying she breathe through it. She was saying, every time you push that button, breathe, breathe for that 20s. [01:22:40] And it’s such a brilliant idea because dentists are doing that.

Speaker3: 20 [01:22:45] times a day, 20 times a day.

Speaker4: 20 times a day regulating your breath.

Speaker3: Yeah, but let’s give us a tip.

Speaker1: I’d be really curious [01:22:50] to see if you remember this, because I use you as an example all the time. Um, because [01:22:55] it was a conversation I had with you when we were doing the 1 to 1 work, and you asked me a very similar [01:23:00] question, like, how do I actually make this stick? Like, how does this come into my life? And I said [01:23:05] in the, in the clinic between every client, yeah, you did two, three minutes. Slow [01:23:10] your breath down, don’t scroll, don’t have a chat. Stop, pause and breathe. [01:23:15] And that has now become I always talk about my old client and friend, this dentist [01:23:20] that I worked with. I presented her this example of of basically breathing breaks and actually [01:23:25] making use of the dead time. I was in a cab on the way here, stuck in traffic. I’d [01:23:30] been busy, I was doing a few emails, and I was like, actually, no. I want to feel quite calm and present coming into this. [01:23:35] I’m going to do five minutes of slow, steady breathing. So for me, that applies in every [01:23:40] aspect of life. You know, in between meetings, in between calls [01:23:45] on the tube. This is so beautifully accessible and as a [01:23:50] result, pivotal because you’ve got no excuse. You don’t have to. It’s great if you can. [01:23:55] And if you do, sit down, carve out ten 15 minutes in the morning throughout the day, sit in [01:24:00] your lotus pose and do your breath work.

Speaker1: Fantastic. Really? For practice, because you’re cultivating that [01:24:05] additional stillness and creating time for yourself, that it becomes infinitely easier [01:24:10] if your nervous system is regulated. If your nervous system is dysregulating, you’re in overdrive. Carving [01:24:15] out that time is going to feel impossible. So start small. Build it up. Compound. As you said, [01:24:20] pushing that button so many times a day. If you breathe through every single one of those for 20s, [01:24:25] you’re going to build up some some compound interest. And that to me is the power because you’re redirecting. [01:24:30] You’re taking yourself off autopilot. And that to me is is at the core of my business [01:24:35] at the moment is creating tools and techniques and experiences [01:24:40] to take people off autopilot, because that is where things get tricky. That’s where we burn out, that’s where [01:24:45] we face challenges, and that’s where we can come back to actually this vicious versus virtuous cycle [01:24:50] of autonomy. Self-actualisation creating your own reality [01:24:55] or living on autopilot, burning out, realising too late that you’ve burnt out. Resetting [01:25:00] the dial, going again. Yeah. Um, so yeah, that would be the biggest one, I think, for, for people [01:25:05] listening to this is where in your day, as it currently stands, can you integrate this [01:25:10] rather than trying to change how your day is playing out? And funnily enough, if you can do that, [01:25:15] you will change the way that your day plays out.

Speaker3: Yeah, I love that so much. You can find Jamie. As I said, [01:25:20] um, the breath space on Instagram and TikTok. Is that your TikTok handle or is it?

Speaker1: No, I’m so [01:25:25] lazy with TikTok. I have to be honest, I.

Speaker3: Love his TikToks, actually. Um, but thank you so [01:25:30] much. It’s been so incredible and as always, so inspiring. I’ve never seen Payman get emotional, [01:25:35] so we know that we’ve done well here. Fantastic. Yeah. Thank you so much. Thank you, thank you. [01:25:40]

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